Part 3 of 8
Week 3. Where are we? Christmas is just around the corner and holiday parties certainly abound. Stay on the path. If you can stick to the habits we’ve discussed thus far 70-80% of the time and begin to implement the next during this time of the year…you can do it ANY and all times of the year. Stay focused on the reality that what we are working toward are habits. Perfection will not occur and need not occur…especially at the get-go. Work at it. Screw up. Get back on the wagon and get the horses moving forward again.
Disclaimer: If you haven’t read and implement Parts 1 and 2, do it. A poorly executed plan will not allow you to hit 8% sooner (I know you were thinking about it, so we might as well admit it).
Reminders: Have you measured? Stick with Bodyfat and Circumference measurements (or how you’re fitting into your clothes). Weight is fine as an adjunct only. Does really give us a great picture of bodyfat loss since it’s such a fluctuating variable based too many other factors.
Food Habit #3: Eat Fat, Carbohydrates and Protein Every Meal
There are many other perspectives on this issue. Some recommend eating all your carbs separate from you protein. Some recommend cutting out certain carbs (such as simple sugars in all forms). Some recommend cutting out certain macronutrients (usually carbohydrates) completely and perhaps for good.
Can’t agree with that. Don’t like it.
When working with a nutritionist or dietician, making some of these adjustments can be beneficial and fit well into an overall wellness program. However, when working on nutrition by oneself, I find this plan usually backfires. Aside from the fact that implementing healthy habits don’t really happen naturally or well in those types of plans, it’s often difficult to progress from a program like those (or many typical popularized diets) into a long-term, healthy nutrition plan. Why? Because all one is learned are quick weight loss techniques and not necessarily foundational weight management techniques. Forming those habits are not only beneficial but the KEY to long term success (which is really what we’re looking for). I submit to you that getting weight off fast and then gaining it back faster is probably not what you’re looking for. Am I right on that deal? Then the habits are what you need. And, it’s what most people lack or struggle with.
Finally, think back to the gas tank analogy we used last week. Now that you’ve got fuel available, the second part of the equation is making sure that you have the right fuel mixture. Anyone who’s familiar with cars will tell you the value of good, pure fuel and how important the correct mixture is. Same deal with recipes. Leave an ingredient out…problems. Makes a different food. Or…have the correct ingredients but incorrect amounts…problems. Perhaps the correct food but very different flavor.
-Helps you feel more satiated (full/satisfied) sooner and on less calories
(Sidenote: this is where “non-fat” foods fail)
No Fat + All Carbs = Eat Forever + Never Get Full (you know the rest)
-Get more nutrients in less food
-Metabolism/energy stay higher all day long
-No big energy dips or unnecessary energy surges (blood sugar stays better regulated)
-The Glycemic Index/Load response is lessened since Carbs are combined with other foods
-Easier to make better food choices
-Tougher to overeat
-Eat >10 grams Protein / <30>9 grams Fat…for EVERY meal and snack
-Begin to check food labels and utilize
For foods you are uncertain of, utilize www.nutritionpedia.com or the USDA/ARS site to search the nutrients.
Another method you can utilize is the size of you hand. A palm-size circumference and thickness is about 20 grams. So, slight more for Carbs and at least half of that for Protein.
-Put food combinations together that will compliment one another and to give you this outcome (here are some examples)
*Half Turkey Sandwich (light “insides”)
*2 Eggs with Yolks + 1 slice whole grain bread (no butter)
*Light yogurt + 1 Tbsp. natural peanut butter
*“Open face” sandwich with meat, veggies, light mayo
*AdvoCare Meal Replacement Shake
*AdvoCare Bars (many varieties)
*1⁄2 Cup Brown Rice (cooked) + 3 oz. chicken
*1⁄2 Cup oatmeal (no milk, butter, or sugar) + 1 scoop of Muscle Gain Powder
*3 oz. tuna fish (no oil) + 6 small whole grain crackers
*3 oz. ground turkey meat + 1⁄2 cup whole grain pasta
*25 raw almonds + small piece of fruit
*3 oz. salmon
*1 Apple + 2 Tbsp. natural peanut butter
*3 oz chicken + 1⁄2 cup grapes
*2 hard boiled eggs + low-fat mayo + mustard + 1 piece whole grain bread
Supplement Habit #3: Advocare Bars or Muscle Gain Shake
certainly don’t advocate busy lives (and would encourage most of us to slow down), the fact that they exist makes it tough to eat well throughout the day. Having some snacks on hand at all times that are going to positively contribute to balanced meals is a powerful and effective tool to long term weight management, high energy levels and long term health.
Lastly, having a product like Muscle Gain on hand can be a not only increase clean protein into your diet, but also be a great ingredient to foods (pancakes, waffles, muffins, smoothies, post-exercise shakes) you normally ingest by increasing the quality and balance of the food (see the Recipes section of the blog).
*For those that would like to save between 20-40% on my nutrition products, I have the following offers available (put your order together and then sign up for your membership upon checkout):
Donelly, Jenny. “Commit 2 Fit.” 2006.
What is Post-Workout Recovery?
Post-Workout Recovery is a great tasting, easy-to-make shake available in chocolate and vanilla flavors. With more than 30 vitamins, minerals and other nutrients that support your muscle’s metabolic processes, it is a great source for recovery and for minimizing muscle soreness. Post-Workout Recovery contains a combination of high-grade protein, glucose polymers and other carbohydrates to give the body energy and structural support.
Why Post-Workout Recovery?
One of the biggest challenges in exercise and workout is dealing with the exhaustion and soreness afterwards. Muscle recovery is a key factor in maintaining and improving an exercise or workout program. With Post-Workout Recovery, your body will recover more quickly, allowing you the ability to strengthen and improve how well and how often you exercise.
Who needs Post-Workout Recovery?
• Anyone who desires better muscle recovery
• People wanting to prevent or lessen muscle soreness
• Someone looking to restore energy supplies after physical activity
• People looking to enhance their current exercise/weightlifting program
• Anyone wanting to gain lean muscle mass
What are the benefits?
• Optimizes muscle recovery
• Minimizes muscle soreness
• Enhances physical performance and endurance
• Helps maintain and restore energy during and after physical activity
• Supplies essential components for muscle repair
Combine with fruit, milk, juice, Post Workout Recovery Shake, or just have plain for a snack or on-the-go-meal.
Offer valid July 1st – August 5th
Blend to desired texture and enjoy!
Fat: 8 g
Carbohydrates: 16 g
Dietary Fiber 3
Protein: 29 g
Nutrition Facts (Serving Size: 3 Pancakes)
Fat: 5 g
Carbohydrates: 47 g
Dietary Fiber 2 g
Sugar 13 g
Sodium 737 mg
Protein: 13 g
A final thought here is on going the supplement route. Is it worthwhile? Can you get good protein from supplementation? Let me put it this way: your number one goal should be to start with the best nutrition you can get from food. However, in today’s world that is not always as easy as it appears. Supplementation can be valuable additions to your daily intake if it is used as a way to “fill in the gaps” of what you have difficulty getting in with your foods. So, getting in some extra protein from a blended source (i.e. containing soy, whey, casein, milk, etc.) in a shake or snack bar can be a great option. One strong caution here: supplements are not currently well regulated by the FDA. What does that mean to you? In short, I don’t think the saying “you get what you pay for” is truer anywhere else than the supplement industry. Chances are, if you are paying bottom dollar for the big tub of protein you aren’t getting a quality product. In fact, you may not be getting what you paid for at all. Be careful. Do your research on the companies from which you purchase.
…One additional comment I will make here that was not in my original article. As I mentioned on the tail end, much of the supplement realms is left to the consumer to disseminate. With all that’s out there, this is a tough chore (at best). This is one reason I only consume and recommend Advocare supplementation to my clients, family, and friends. You can take whatever you want out there on the market. With what I’ve seen, tried, researched, and gotten (or not gotten) results with…Advocare’s Sci/Med board is the only one I’ll trust anymore. Also, in some recent research I’ve found that only 25% of the U.S. population gets approximately all the recommended nutrition from food sources alone. So, you tell me…are most people getting what they need through food? Supplementation makes a good argument here. Furthermore, I would venture to guess I am one of those that fits into that 25%…yet I have felt better, recovered quicker, avoided illness, and had more energy for the last 6 years I’ve supplemented with Advocare than ever before.
The choice is yours.