Where Did We Go Wrong? - Part 2
Last week I discussed in brief detail on where we are going wrong, but that still doesn’t answer where we went wrong. As you know, there is a TON of information out there.If you’re looking for answers, you can simply type something into Google and watch the auto-fill and links all start to pop up.A lot of those links will have different similar, but different information. The entire fitness industry has been tainted because of this. Fitness professionals not only get a bad rep because one can attain a certification over a weekend course (or an online course) and then be considered a “fitness professional” to most, but the clever marketing schemes, incorrect information through false claims/theories, and poor overall awareness. Last week I covered how we are going wrong with a majority of the focus on carbohydrates. This post will cover how we are going wrong and how protein can help assist with the problem. During that same lecture I gave to the class of students that didn’t answer fruit and vegetables as a source of carbohydrates, they also stated that peanut is a type of protein. While peanuts have protein, peanuts are actually considered fats. Here’s a list of protein:
Those are your proteins. Now let’s see where we went wrong. You don’t see these other foods in there that the market is trying to push our way.I see now they have Fiber One “Protein” Bars. Those “Protein” bars have 6 g of protein in them.That’s hardly enough to be considered a protein bar when they’re also packing 17 g of carbs (7 g of sugar) and 7 g of fat. So these “protein” bars actually contain higher counts of the other macronutrients than it actually does in protein alone. Well done, General Mills, well done. Special K bars fall in this same category. If you want a GREAT protein bar, go for Quest Bar. Hands down the best protein bar on the market, plus it’s actually loaded with fiber (about 17 g depending on the bar) rather than the 5 g that are available in the Fiber One bars. We went wrong because we think these bars that say they are “protein” bars are actually a great source of protein. We went wrong because a lot of feel peanuts are considered protein when they’re actually a fat. We went wrong because we think eating a lot of protein will cause us to have problems such as cardiovascular disease(s), obesity, high cholesterol, etc. What if I told you to eat between .75 and 1 g of protein for your body weight every day? That means if you weigh 150 lbs, you should be eating between 113 and 150 g of protein each day. Protein not only helps build lean muscle, but it also helps burn more calories because your body has to work a little harder to digest it AND it keeps you full longer. Every heard my analogy between the donut and a chicken breast? Here it is:Obviously we notice the calorie counts right away, but did you notice the composition of each food? To make things easier, let’s just look at the carbs and protein totals. The donut has 29 g of carbs and 2 g of protein while the chicken breast has 0 g of carbs and 29 g of protein. Just through those nutrients alone, the donut would have 124 calories coming from carbs and proteins and the chicken breast would have 116 calories coming from carbs and protein. So in that sense they are both almost equal in calories. Moving on to the next paradox, think about how you eat a donut and a chicken breast. Do you ever get full from eating a donut? Do you get full from eating a chicken breast? I don’t know about you, but I could crush a ½ dozen donuts lickitty split and still have room for more, but a ½ dozen chicken breasts is a whole new level. Like Joey Chestnut level.So why is it that we get so full from eating just a couple chicken breasts when we can go ahead and eat donuts like we are a bottomless pit? Here’s a hint: food composition. Here’s the answer: protein.
- Red meat
- Plain Greek yogurt
- Cottage cheese
- Beans, peas, tofu, legumes, etc. (some of these are also carbohydrate-dense)
- Protein supplements such as whey, casein, pea, hemp, rice, soy, etc.
(I wish I could take full credit for this example, but I saw it in a presentation a few years ago.) It’s a clear as day example of how protein can help keep you full. Recall we already called the benefits of how protein helps build lean muscle and burns more calories because your body has to work harder during the digestion process. Unfortunately, it’s pretty hard to find quality protein during our on-the-go lifestyles, yet it’s incredibly easy to find carbohydrate sources (even good, whole food sources). The trick is to prepare your proteins ahead of time. I call it The Sunday Ritual and it consists of going grocery shopping and then cleaning, chopping, and prepping all your food for the week INCLUDING PROTEIN. While you’re dicing up your veggies and fruit, have some chicken breasts in the oven or on the grill and you can brown a couple pounds of ground beef/ground turkey in less than 10 minutes. Store these proteins into containers and now you’re set for the week. They can be refrigerated or frozen if you want them for later on. You can also do a mid-week ritual and cook some more proteins on Wednesday if it fits in your schedule. You should also have a food scale at your house to, because if you’re not measuring you’re guessing. If you have to guess, females should consume a palm-sized portion of protein in every meal and males should consume two palm-sized portions. Protein is hard to come by when we’re going through our daily routines. It’s no surprise that makes it more expensive and difficult to find quality protein sources so it’s best you prepare as much as you can ahead of time. We went wrong because we settled for convenience and processed foods while also thinking these cheap Fiber One bars, other bars, and peanuts are all we need for our source of protein. We need quality proteins like the ones I showed above. We went wrong because we think protein will cause diseases because some contain saturated fat and are high in cholesterol when it’s actually all of the fake food that’s out there that causes this stuff. All of these problems didn’t start happening to our society until all these synthetic foods starting making their way into our lives. Fats are a whole other story, and I’ll cover that next week. Stay tuned!For more blog posts, check out my blog page.
Meal Prep made simple
Ever wonder what it would be like to open your fridge to find a full week of healthy, delicious food that’s prepped and ready to be eaten? Sure would make sticking with your diet and achieving fat loss a lot easier…
Meal prep is a fantastic way to keep on track with your eating throughout the entire week.
The idea is to plan out all of your meals on the weekend, most often on Sunday, then do the shopping and the prep at one time for the entire week. This day is labor intensive, but then your food is ready-to-eat for the next 6 full days.
Here’s my 5 Step Meal Prep Guide to make your next food prep week really simple:
Step One: Planning
Get out your notebook and pen or pull up a blank note page on your iPad, it’s time to start planning for the week. Here are the questions that you’ll need to answer:
1) How many meals do I need each day?
- Check your calendar for special events
- Consider your appetite throughout the day
- Look at each day separately
2) How many servings do I need for each meal?
- Consider who in the family needs which meals
- Check the calendar for guests or visitors
- Look at each day separately
Step Two: Recipes
Now it’s time to translate those meals + servings into actual recipes. Take a moment to consider the produce that is in season and any special requests or food allergies.
1) Find your recipes
- Browse around on your favorite recipe site
- Pull out your favorite cookbooks
- Find your family favorite recipes
2) Focus on a core group of ingredients
- Plan recipes that use similar ingredients
3) Calculate leftover meals
- Making enough of some recipes for leftover meals saves time
4) Make your list
- Narrow down to the exact list of recipes
Step Three: Grocery List
Take your list of recipes and create a grocery list. A few things to keep in mind…
1) Pay attention to recipes that you’ll double or triple
- Make sure to include all ingredients in your list
2) Organize your list into these convenient sections:
- Organic Produce
- Pantry Items
3) Check your pantry for items that you already have
- Save money by avoiding double purchases
Step Four: Shopping
It’s time to head to the grocery store! Take your list and, if you’re lucky, a helper down to your local market and go through each section item by item.
Step Five: Food Prep
You have options when it comes to the actual prep of each of your meals. Many you’ll be able to fully make right away and pack in the fridge. Other recipes you’ll want to simply do the chopping, measuring and organizing in order to make the meal hot and quick before you plan to eat it.
Which recipes should you fully cook in advance? The truth is that this is really up to you and your schedule. Here’s a good game plan if you don’t want to fully cook everything on Sunday: <ol >
- Fully make the baked goods for the week.
- Chop all vegetables.
- Gather all seasonings.
- Fully cook Monday’s dinner.
Getting into the habit of prepping your meals for the week is a surefire way to accelerate your fat loss results. It’s my goal to help people, just like you, conquer their fear of exercise and clear up their confusion with healthy eating. I know that a healthy life is within your reach – I’ve seen hundreds of my clients before you do it, and I’ll see hundreds after you do it. Today it’s your turn.
Call or email now to get started on an exercise program that will make fat burning second nature, and will transform your body for the best.
3 Ways to GET MORE From Your Workout
Use the following three tips to bring your routine up to the next level:
1. Be Unstable: Use your entire body, and target your core, by performing exercises that engage stabilizing muscles. To do this use an exercise ball, a balance board, a balance disk, or you could simply stand on one leg.
2. Add Resistance: The more resistance that you incorporate with your routine translates into higher intensity and more calories burned. Some ideas for adding resistance include: carrying dumbbells while doing lunges, wearing a weighted vest while walking or jogging, or putting a weight between your feet while doing leg raises.
3. Use Intervals: Interval training is an amazing tool for creating short yet effective workouts. Don’t worry, it’s not complicated. Interval training is simply alternating between different short bursts of activity.
Simple Turkey Loaf
Here’s a simple dinner recipe that is filled with muscle-building protein and fantastic flavor. Serve with a side of cauliflower rice, or a nice big green salad, to increase the fiber content. Leftovers taste even better the next day, so feel free to pack it for a healthy lunch!
Here’s what you need:
- 2 teaspoons olive oil
- 2 garlic cloves, minced
- 1 yellow onion, chopped
- 1 red bell pepper, chopped
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 1 teaspoon dried thyme
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 1 Tablespoon tomato paste
- 2 omega-3 rich eggs
- 2.5 pounds organic, ground turkey
- 1 cup ketchup
- Preheat the oven to 325 degrees F. Lightly grease a small casserole pan with olive oil.
- Place a skillet over medium heat, add the olive oil, garlic, onions and peppers. Sauté until soft, about 10 minutes. Remove from heat and allow to cool slightly.
- Add the spices, tomato paste, eggs and turkey. Mix well then transfer to the prepared pan, shaping into a loaf.
- Pour the ketchup evenly over the top of your loaf. Bake for 90 minutes, and until no longer pink in the center.
Nutritional Analysis: One serving equals: 146 calories, 2g fat, 322mg sodium, 5g carbohydrate, .5g fiber, and 25g 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.