Where Did We Go Wrong? - Part 1
As some of you may already know, this month is Nutrition Awareness Month. The name itself says that we should create more awareness towards nutrition. That could go along the lines of just saying mindful eating.
In short, you need to be aware of food. You need to start with the basics and that means you need to know food is just energy. Seriously. Food is nothing more than fuel.
How are body processes this fuel is the next step in the awareness phase. First we can establish that some food can be processed (metabolized) in the body and some food cannot.
Of the foods that can be processed, we start with whole foods and label them into macronutrients: fats, carbohydrates, and proteins. Carbohydrates (carbs) is most easily converted into energy. The best sources of carbs are fruits and vegetables followed by whole grains.
Earlier this week I was asked to give a presentation at a local high school. The first thing I did was ask the class what are macronutrients as I proceeded to write “Fats, Carbs, and Proteins” across the whiteboard in three separate tables. I then asked the class to name of examples of each macronutrient, starting with carbs.
I had answers like “Bread.” “Pasta.” “Rice.” “Sugar.”
Not one student said fruits or veggies. Not one. I drilled them on how our view of foods has been tainted and it starts well before we’re 35 when we suddenly realize we’re overweight and unhealthy.
Where did we go wrong? As a society, as a nation, as humans…what the hell happened?
I feel like there are so many answers to that question that it remains rhetorical.
The kids did a lot better with the protein table, although peanuts were mentioned as a protein, they are actually a fat. I went on a tangent and explained this to the kids saying that peanuts and other nuts are actually considered fats, but peanuts contain the most protein out of the nuts per weight.
Here we are in a nation that needs a Nutrition Awareness Month to literally create awareness on nutrition. We need this month because we have gone wrong as a society and we continue down that path.
Clever marketing techniques and synthetic food stuffs have made it almost impossible to not consume some sort of processed foods. A lot of these processed foods fall into the un-metabolized category. Our body doesn’t know what to do with them besides store them or convert them to sugar which in turn stores them anyway.
Not good, right?
This is just the first step. We’ll go through the next phase in creating awareness in next week’s Newsletter. During the last couple weeks of March I’ll also be sending out more information on creating awareness on nutrition.
7 food hacks for fat loss
The term 'hack' is being used a lot lately. While it used to have a negative connotation, these days to 'hack' is to find a quicker, easier and more effective method for achieving a goal.
There are life hacks (like packing Christmas ornaments in empty egg cartons), food hacks (like placing a handful of cherry tomatoes between two plates and using a knife to halve them all in one fell swoop), and as I'll share with you today, fat loss hacks.
Fat loss hacks are ways of doing everyday things, like eating, in a way that promotes fat loss and blocks fat storage. Sounds pretty great, right?!
Here are my 7 most effective Fat Loss Hacks...
Fat Loss Hack #1: Cauliflower Rice
Serve shredded, sautéed cauliflower as rice, rather than traditional brown or white rice. This simple hack will save you hundreds of calories per meal and will leave you no less satisfied. You can even add your favorite spices and flavor additions as you do with traditional rice.
Fat Loss Hack #2: Vegetable Noodles
There are many ways to create and enjoy noodles made from vegetables, rather than noodles made from grains. The veggie noodles are a hundred times less fattening than grain-based noodles, so what are you waiting for?! Use a spiral slicer to turn zucchini or butternut squash into noodles; bake a spaghetti squash and scrape out those nature-made noodles; or simply use a traditional veggie peeler to create long noodle strips from zucchini.
Fat Loss Hack #3: Lettuce Wrapped
By simply replacing your sliced bread and buns for large pieces of lettuce, you’ll quickly eliminate a couple hundred calories from each meal. Once you get used to the crunch of the lettuce you’ll enjoy your new style of sandwich and burger even more than the traditional way.
Fat Loss Hack #4: Protein Powder
Did you know that protein powder can be used in many recipes to increase the protein and reduce the carbs? Replace a portion of the flour in your pancakes with high quality protein powder and you’ll see how delicious it tastes while being so much healthier for you.
Fat Loss Hack #5: Coconut Oil
Replace the vegetable oil in your kitchen with coconut oil, and enjoy benefits such as increased fat burning and reduced appetite. In addition, you’ll be avoiding the pitfalls of other, less healthy oils and fats. Coconut oil can be used in virtually any recipe – both stove top and baking.
Fat Loss Hack #6: Wholesome Sweeteners
Throw the refined sugar out of your kitchen and replace it with any one of these wholesome sweeteners: coconut sugar, raw honey, pure maple syrup, or pitted dates. By getting your sweet fix from these wholesome, real food sweeteners you’ll be taking in fewer calories and there will be less of an impact on your blood sugar, which will result in less fat stored.
Fat Loss Hack #7: Water
Replace high calorie beverages with crystal clear water. This simple hack could quite possibly change your life. If high calories, sugar-laden beverages make up a significant part of your daily calories then switching to water will swiftly induce fat loss.
Start using these Fat Loss Hacks today and enjoy a leaner, more fit physique. Let me know when your jeans start to feel loose around the waist!
A consistent, challenging exercise program, like the ones that I provide for my clients, is the only way to achieve and maintain your ultimate fat loss goal. If you're on the fence about starting one of my programs today then call or email for the details.
Let me be your #1 secret weapon in fat loss.
A Simple Mind Shift
Want to eat less without feeling deprived? This simple mind shift will help you do just that: Instead of eating until you feel full, stop eating as soon as you are no longer hungry.
Fire-Roasted Chile Omelet
Here’s a recipe to spice up your breakfast. Egg whites, fire-roasted green Chile and diced tomatoes create a tasty omelet that is bursting with flavor and packed with protein. Serve with a side of salsa and sliced avocado. Servings: 2
Here’s what you need…
- 1 teaspoon olive oil
- 3 small tomatoes, finely chopped
- 2 (4oz) cans of fire-roasted, diced green chiles
- 12 egg whites
- 2 Tablespoons water
- Non-stick cooking spray
- In a skillet, heat the oil over medium heat. Add the tomatoes and chiles and cook until soft, about 3 minutes. Season with pepper and salt and set aside.
- In a medium bowl whisk the egg whites and water. Lightly coat a medium non-stick skillet with non-stick cooking spray and place over medium heat. Add 1/4 of the eggs and swirl to evenly coat the bottom of that pan. Cook until the eggs have set, about 2 minutes.
- Use a rubber scraper to lift the eggs up and let the runny uncooked egg flow underneath. Spoon 1/4 of the Chile mixture onto half of the omelet, fold over, and slide onto a serving plate. Repeat with remaining egg whites and Chile mixture.
Nutritional Analysis: One serving equals: 163 calories, 5g fat, 6g carbohydrate, 2g fiber, and 26g protein.
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Jordan Rudolph (Unity Fitness LLC)
ISSA Certified Personal Trainer
Precision Nutrition Level 1 Coach
NASM Golf Fitness Specialist
Having lost 75 pounds, it became clear that I had achieved only half my goal. Total success would come only after strength training, building some muscle, and developing a fitness routine. Never having worked out, I decided that the most prudent course would be to learn the basics from a personal trainer and move forward with a program. That led to a meeting with Jordan at Snap Fitness. It was immediately evident that Jordan had the knowledge and experience to support me through the rigors of a fitness plan that includes nutrition, cardio, and weight training. I've been at it for about a month now, and the experience has been successful and rewarding. Jordan's approach is personal, supportive, and encouraging. His suggestions for improving form, stability, and breathing techniques are practical and achievable. Certain physical limitations prevent me from performing every exercise I'd like to do and Jordan has created a personal program that meets my needs and abilities. The result of Jordan's training is that I feel better, stronger, and the icing on the cake is that I'm beginning to see some definition where there was none. Jordan provides remarkable targeted training, and I don't think I could have chosen better.
Before I started training with Jordan 5 weeks ago, I had never been in a gym. He is patient and encouraging. He plans out each training session and even did some extra research about a medical problem of mine so that the training accommodated my needs. I recommend him highly.