Tag Archives: fresh eating

Peanut Butter Pie

Meal Prep, Nutrition, , , , ,

Today let’s indulge in some delicious food. While scrolling da ‘gram yesterday I saw my guy Ryan Nosak posted a recipe. In Ryan’s words, “I usually don’t make many of the high protein or so called “healthier” desserts because let’s face it, usually they are never close to the real thing.” Well I can promise you (Tenzing too) that this dessert is great!

 

Here is the recipe.

 

Filling

 

1 & 1/4 cups peanut butter (unfortunately it must be peanut butter with sugar for mixing purposes).

1 & 1/2 cups plain greek yogurt.

1/2 cup raw honey.

1/4 cup almond milk (you have options here depending on your calorie requirements).

 

Crust

 

Make your own out of graham crackers or just save time and use store bought.

 

Now putting it all together.

 

  1.  Add all ingredients and mix in bowl.
  2. Freeze crust for 4 hours.
  3. Add filling to crust and freeze for another 4 hours.
  4. Add toppings of your choice (be careful with too much sugar here just be smart).

 

Now enjoy this dessert and give Ryan Nosak a follow for other great options.

 

 

 

I Love Eggs and You Should Too

Clean Eating, Diet, Fitness, Life Health, Meal Prep, Nutrition, , , , ,

Hang around lifters, (the humans not the bad nickname for your shoes) long enough and the topic of protein will come up. The rule of thumb that most of you have probably already heard is eat one gram of protein for every pound of bodyweight. For me I float around 200 lbs so around 200 grams of protein a day is a good goal. There is some debate about this number yet we can use it as a starting point. From there the quality of protein matters. If you do not understand amino acids that’s OK here is how you can think of it. For this blog we are going to just use numbers to represent different amino acids(AA). Let’s say AA your body can produce AA’s 1-5 but not 6-10. AA’s 6-10 must one supplied through diet. That is what makes a protein a “complete protein.”

 

Your goal for protein intake can include some non complete protein, yet getting complete proteins is very important for recovery. Another rule of thumb (no this is not a fact yet a decent rule of thumb) is animal proteins are generally complete. This is why being a vegetarian is so hard. Often times you will have to supplement with AA’s that you miss in your diet.

 

Onto the egg. Here are some fun facts about eggs.

 

  1. Eggs are a complete protein
  2. The yolk has as much protein as the white.
  3. They are one of the few foods high in Vitamin D.
  4. The are delicious and easy to prepare.
  5. This is the big one. The egg has a cheat sheet inside of it to tell you how awesome it really is. That cheat sheet is the yoke. A yellow yoke=BAD egg. A dark gold or almost brown yoke=Gainz. Without delving into hens diets too much a darker yolk means that the animal had a healthier diet and more than likely a better life. Run an experiment for yourself. Go to a local grocery store by the cheapest eggs you can look at the the yolk, cook it and taste it. Now go to a farmers market or east end food co-op, do the same thing. See and taste the difference for yourself.

 

Clearly point #5 was the one I really wanted to write about. The yolk tells you most of what you need to know. Now I am aware that people will say “Hamer, those eggs are expensive.” I do understand yet let’s look at the bigger picture. If you are willing to spend 4-6 dollars on your fancy coffee yet not 4-6 dollars on your eggs then you made your decision as to what’s important. I love the fancy coffee too and I also know the fancy eggs are more important. So skip the mocha, soy, chai, skinny, latte, with the sugar free, sugar infused vanilla and a pump of hazelnut and buy some real eggs.

 

Eat real food.

 

Hamer

 

Look for the Helpers

State of the Union, , ,

“When I was a boy and I would see scary things in the news my mother would say to me, ‘Look for the helpers you will always find people who are helping.” Mr Rogers

 

We here in Pittsburgh are extremely fortunate to have had Fred Rogers as our neighbor for many years. His wife, Joanne still lives in the region. I often joke with our Baltimore friends (Curtis) that we here in Pittsburgh have Fred Rogers statue, and Baltimore has a statue of Ray Lewis (I’ll take Fred Rogers). At UF we do our best to not just look for the helpers, but to support the helpers when we can.

 

Matt Grayson (all star UF employee) approached me about the idea of raising money for some helpers back in November. As with any great idea I said yes, now let’s make it happen. Matt did an amazing job organizing and preparing this fundraiser. We raised over 800 dollars. That money went to Erin’s Deli so they could prepare meals for the helpers that work at Allegheny General Hospital. One of our goals is (as Mr Rogers taught us) is to be a good neighbor. Matt’s idea was a win win for us. We helped a local business that is struggling through Covid 19 shutdowns, and showed our appreciation for the workers at AGH.

 

I want to end this by thanking each and everyone one of you who given to this cause. I also want to ask you to keep us on task. We can and must do more to be a better gym and neighbor. If you have any ideas or specific groups that we could help with or partner with please tell us. We are here not just to serve you but to serve our community.

 

Thank you!

 

Todd Hamer

Nutrition Tips For Thanksgiving

Clean Eating, Diet, Fitness, Life Health, Nutrition, , ,

The holidays give a lot of people anxiety when it comes to eating, being fearful of overindulging, not being able to control their intake, or for some, not sure how to approach any holiday while still enjoying the foods they love. My simplest piece of advice that I can offer always reigns true for anything in love, eat mindfully but allow your space to indulge without guilt, how do we do this? Well if you keep following along you’ll find out.

 

Thanksgiving is probably one of my favorite holidays, mainly because I get two in one year. As a Canadian we celebrate Thanksgiving in October however also being American, we celebrate this holiday but in November. From the pie to the stuffing to the gravy, this holiday is all about the food and I’m here for it (sometimes I end up in a food coma, actually let’s be honest, I always end up in a food coma around Thanksgiving).

 

As always, my tips are just suggestions and in no way do you need to follow them head-on. I’m simply sharing what I share with clients who struggle with this holiday and want to also stay on track with their goals while enjoying all the amazing food that sits in front of them.

 

Fasting for Thanksgiving is a big no-no, you do not need to fast for this festivity unless you are someone who already follows an intermittent fasting schedule. Instead, let us look at the day this way:

 

  1. Enjoy a high protein, low carb, and fat breakfast
  2. If your Thanksgiving dinner sits in the early afternoon, instead of having lunch, make yourself a high protein, low carb/low fat snack.

 

          • If anything, people struggle with getting enough protein in on this day so having 1-2 meals or one meal and one snack that is high in protein will set you up for success.

 

      3. For your Thanksgiving meal, the following is a suggestion:

 

          • 1/4 protein, 1/2 carb, 1/2 vegetable, 1/4 fat (can be included in protein/carb). Within this structure, you’re still hitting all your core groups and you can visually see on your plate where each macronutrient sits.
          • For dessert, if there are many different kinds sometimes I’ll opt for smaller portions to allow more space for a variation or if I’m more prone to want just apple pie, 1-2 slices is the perfect amount for me (I’ll never skip dessert, it’s the best part).

 

Remember, these are just suggestions to get the most out of your holiday without feeling like you overindulged. However, if you’re someone who doesn’t struggle with these feelings then please disregard my suggestions or follow them if you want to also stay mindful of your goals. Everyone is different and we all have different relationships with food, that is why what works for me doesn’t necessarily work for the next person.

 

If anyone needs any extra advice or wants to reach out to speak on the holiday, feel free to DM me on my personal Instagram. I’m always available for a little chat, especially since I’ll be spending the Holiday virtually with my family.

 

Have a great Thanksgiving Union Fam, much love,

 

Jocelyn

Keeping it Real

Clean Eating, Diet, Life Health, Nutrition,

I took four whole days off of tracking my daily intake and it was my fault. I didn’t go to the grocery store like I said I would, I didn’t prioritize my nutrition around an unexpected busy schedule and I truthfully didn’t feel bad about it because it was a decision I made. As Curtis reminded me this morning, making sure you all as members know that even us, as coaches and employees at Union Fitness, have days or weeks where we fall off the wagon is important.

 

I’ve noticed there’s this obsession in the fitness world where professionals either always appear to be on their game or they aren’t transparent about their struggles, these aren’t the people I want to follow in real life or on social media. As a Nutrition Coach and someone who has chosen fitness as their day-job/career, it was my goal long before both of these titles to always remain honest with the world because it keeps me honest with myself. I cannot possibly coach people through their nutrition habits if I’m not honest with them that I ate a pint of Ben & Jerry’s for dinner, 3 days in a row. True nutrition is understanding that we are human and we cannot chase perfection. 

 

Outside of my professional titles I also train/compete in the sport of CrossFit, I like to say I’m average at best but I do work very hard inside and outside of the gym. Tracking macronutrients for me is a way to make sure I’m not only fueling my body for training but also making sure it is getting enough food to get me through everyday life. Aside from tracking, I see a Physical Therapist for bi-weekly check-ups and I am constantly prioritizing my recovery and sleep. Whatever I am chasing inside the gym needs to be matched outside of the gym. But here’s the thing, no matter how well I am at keeping my priorities aligned, life will always be there and something will always happen and it’s up to me on how to move forward.

 

An unplanned four days off from tracking my food intake was a mistake on my part and this is where personal accountability comes into play. I understand that I made these decisions but that my feelings around these four days were nowhere close to being negative. I rolled with the punches, I told myself to take a break and to just do whatever my body felt it needed and that when Monday rolls around I’ll get back on my game. Truthfully I had planned for Sunday to be back at it full-swing but when Canadian Thanksgiving happens and your boyfriend shows up with a pint of Ben & Jerrys, you just can’t say no.

 

The biggest lesson I can share with you all about nutrition is that when you start to dig deep and build these long-term habits, the moment you slip up, your feelings towards that slip-up change over a period of time. You can go from feeling awful about it to making better decisions and allowing yourself the space to indulge without guilt.

 

So here I am, keeping it real with you all because sometimes you just need to cut yourself some slack and do whatever you want for no reason at all but because you want to or because you wanted to take a nap over going to the grocery store.

Nutrition Debunking Series

Clean Eating, Diet, Fitness, Life Health, Meal Prep, Nutrition, , , ,

TODAY’S TOPIC: BEING CONSISTENT AT HIGHER CALORIES.

 

Well guys, looks like I’m making a thing out of this for however long I can find things that need debunking in regards to nutrition (which could be for a while with the number of things that bother me endlessly about society). I’ve mentioned this before but there is an immense amount of misinformation out there, companies will profit off of this misinformation leaving consumers feeling underfed and eventually unhappy in their skin.

 

In my first “Nutrition Debunking (Part One)” I spoke about a caloric intake in which only a child should be eating, 1200 calories is not a sustainable intake for anyone above the age of 8, so why are companies profiting off of a diet that such a caloric intake is being advertised? I’ll tell you why, because everyone loves a quick fix until they realize this is a quick approach to a long-term issue.

 

When potential clients come to me underfed its truly no surprise, this problem is so common that I have come to almost expect it before the first conversation. Society has ingrained in us that we need to cut calories to lose weight, while that may be true, just jumping into a caloric deficit is not the correct path (especially if the individual is already underfed). The truth is that we need to be more consistent in our eating at a higher caloric intake, such as eating at maintenance. 

 

Maintenance is the baseline amount of calories our body needs per day to function properly.

 

Working towards eating at maintenance is a perfect starting point for people who are ready to take their nutrition to the next level. Now the process in which to get to your baseline can be a month-long process, especially if the client is underfed. Consistency takes time and it can certainly be challenging for most people but our bodies love consistency, it wants to be fed properly and be fed with nutrient-dense foods. 

 

To put it into perspective for you, the average American is probably eating well Monday – Thursday but when the weekend rolls around our nutrition takes a backseat and we find ourselves ordering takeout Friday – Saturday, enjoying a few drinks then spending Sunday recovering and probably consuming less than 1,000 calories or well above what we need to curb that hangover. We could also find that some people are under-eating one week, and the next week they hit their caloric intake perfect, then overeat the following week. Our body absolutely cannot figure out what we are doing and this is when we see process full-on stop.

 

So, before you decide to “slim-down” or hop on a brand new diet, why not see what happens if you become more consistent at eating more food. Make it a 2-week goal, if the 2 weeks felt good then make it to a whole month. A lot of body composition progress can be seen with eating a higher amount of calories for 6 months or more if the individual was well underfed previously and was able to be consistent in their eating habits. Consistency also doesn’t mean we have to be perfect, in my experience following the 80% rule is a great starting point. The 80% rule means hitting your daily intake 80% of the time while also letting yourself be flexible and not feeling stressed out because nutrition should never cause you stress.

 

The mentality of going from being underfed to eating more food can we hard, it can be a huge change for some. We attach a lot of our feelings to food and with that being said, sometimes these feelings can damage the relationship we have with ourselves. Once we start to understand that food is fuel not only will you have a better relationship with yourself but you will find that your mentality is shifting, building that trust between food and the relationship you have with yourself.

Nutrition Debunking (Part Two)

Clean Eating, Meal Prep, Nutrition, , ,

Have you ever noticed that a lot of “fad diets” really stray away from consumption of carbs or labels will market foods as “low-carb,” this is a primary example of society conditioning us to believe a certain food group is bad without really allowing ourselves to process the truth. I’m going to flat out say it, CARBOHYDRATES ARE NOT BAD.

 

So, the question remains, why are we conditioned to believe carbs are bad? All good and tasty things we love have carbohydrates in them, such as: pastries, bread and snack foods. Ultimately these are things you want to eat in moderation but the sheer fact that carbs are marketed as bad leads us to believe we shouldn’t eat even the ones that do benefit us. The reality here is if the average person really looked into what they should be eating, we would find that most humans, if not all should be getting in at least 100g – 200g of carbs a day based on their specific needs and daily caloric intake. A lot of times when I have clients come to me I’m noticing if not all are in a deficit and not fueling their body properly, this comes as a shock when I actually start introducing more food into their diets. The responses I get are, “I feel like I’m eating too much,” “I feel like this is way too many carbs” – Mostly these feelings stem from eating whole and nutrient dense carbs (rice, oatmeal, sweet potatoes) energy sources that will keep you fuller for a longer period of time vs pastries, bread and snack foods that only curb that hunger feeling for maybe less than an hour.

 

The reason we see low-carb diets advertised for weight-loss is because it’s an easier grab of the consumers attention then actually taking the time to educate a client on eating in a deficit and working out as a sustainable approach. This is why diet culture is insanely toxic for the human mind/body and also at the same time very profitable. Like I said in part one of my Nutrition Debunking series, quick-fixes do not yield long-term results. The idea here that makes diet culture so profitable is that it requires the consumer to continuously come back for more, it’s basically an endless cycle of dieting. Do you really want to spend your entire life dieting on and off? I’d hope not. Telling the consumer carbs are bad or to eat low-carb creates lack of trust in an energy sources that our bodies need, we’ll get used to eating a lower and lower amount of calories until we are starving ourselves and then we’ll binge and find ourselves chasing that low-carb diet again that some Instagram influencer told us to do because juice cleanses are needed to feel “refreshed” again.

 

Honestly, aren’t you sick of dieting? Aren’t you tired of always feeling like you can’t have this or that? True nutrition education teaches nutrition professionals how to bring awareness to sustainable weight-loss that yields long-term results, habit building and trust creating relationships with all types of food. The truth to the whole “carbs are bad” or eating only “low-carb” is that it’s indeed fake news. You can have that doughnut or muffin and go about your day not feeling bad or feeling like you threw your whole day off because of one thing. Allow yourself to have the pastry and then go about your day choosing whole and nutrient dense foods, making good choices that fuel your body and making sure you are eating around your body weight in protein.

 

It is my ultimate goal to educate people on eating well and never telling yourself you can’t have something because honestly thats just dumb, why would you ever avoid foods that make you happy. Life is all about balance and being insanely restrictive isn’t fun, it creates stress, makes you unhappy and feel inadequate – Trust me I’ve done the whole restrictive thing. When we let ourselves enjoy we want it less, the desire to binge becomes undesirable and honestly we become a happier, healthier version of ourself. 

 

If you’re ever curious as to what you should be consuming, grab me and pull me to the side in the gym or DM me on Instagram (@jlemay). I’d rather spend 30 min with you making sure you are fueling your body and feeling your best than have you spend the rest of your life feeling like you have no idea what you’re doing or that you’re not seeing the results you want to see.

NUTRITION DEBUNKING (PART ONE)

Clean Eating, Diet, Fitness, Life Health, Meal Prep, Nutrition, , , ,

What’s up guys, Jocelyn here. I’m super excited, overly passionate and invested about anything and everything nutrition related. After finishing my Nutrition Coaching cert through Precision Nutrition I’ve had so many opportunities to personally help and/or guide people through their own nutrition journeys. I’ve found consistently, even from just coaching in general that there are A LOT of nutrition myths out there, thus another nutritious blog post from yours truly (see what I did there?).

 

Misinformation exists, especially in the fitness world and it’s a huge problem for professionals in this industry trying to properly educate individuals. The market for dieting is growing every year, from weight-loss supplements, juice cleanses and meal plan templates, we are seeing the biggest marketing scheme for “quick-fixes” take over the health and wellness industry.

 

In this blog post I’m going to focus specifically on the diet culture within the fitness industry and providing educational and informational responses on why these chosen paths for weight-loss are ultimately damaging not only for your body but mental health as well.

 

Let me first clear things up, there are no quick fixes especially when it comes to weight-loss.

 

Getting right into it, I want to start off with this idea that we need to eat 1200 calories a day in order to see weight-loss happen. Here’s what will happen if you only consume 1200 calories, you will lose weight (awesome right? Not exactly), you will also lose some fat but also muscle. The biggest problem with restrictive eating is that your metabolism will eventually get used to eating at such a low caloric intake that you will have to continue to eat less and less calories to see progress in your weight-loss. The issue with this is that it creates an unhealthy relationship with food, it creates stress and stress comes with a whole list of things it does to your body. Having such a mentality leads to disordered eating, labeling food as “good or bad” and then eventually binging because you’ve deprived your body of what it needs for so long, this is not only harmful for your body but also your mind.

 

No person on this earth except for a child under eight that doesn’t exercise should be eating less than 1200 calories (according to the 2015 – 2020 Dietary Guidelines). As we get older the baseline amount of calories we need to function properly go up and they will also vary dependent on how active of a lifestyle we live and if/how hard we workout. This is why a one-size meal plan templates does not work and why juice cleanses are a superficial. The main reason why a one-size meal plan doesn’t work (side note: it may work for some people when its a customized plan for their specific needs) however, we are all different and that means the amount of calories we need is different from say myself and what my fellow co-worker Curtis needs to fuel his Powerlifting training. Therefore, buying a one-size fits all meal plan template from an Instagram influencer might not be the best move for long-term sustainable success.

 

Let’s move onto juice cleanses, a market that has generated $215 million dollars in 2012 (according to market research firm NPD group via Harvard Health). The biggest issue I have personally with juice cleanses is that they claim to “detoxify” your body when in actuality your body comes equipped with a natural detox system AKA your kidneys and liver. If you have healthy kidneys and liver they will filter blood, expel toxins and cleanse your body 24/7. Juice cleanses will profit off of detox marketing and misguide people thinking this is what they need to do to rid their body of waste so that they feel healthier. These cleanses are generally low in calories and in-turn result in weight loss, however the real question here is what do the participants do once they have finished their cleanse? Just because you rid your body of all the “toxins” within it doesn’t mean you can go back to how you were eating before and evermore your internal desire to binge will be high due to restricting yourself for days. We also need to pay attention to how much protein the body is getting, even if you are vegan/vegetarian these diets still get a healthy amount of protein to maintain muscle mass. Juice cleanses have little to no protein in them, overall the juice cleanse is just a “quick-fix” to a long-term problem.

 

Good nutrition comes from education on whole and nutrient dense foods, a stress-free and relationship centered focus in regards to food. Restricting calories, following diets that are a one-size fits all approach or thinking quick-fixes are going to get the job done is not going to promote health for the long-term. Nutrition Coaches like my myself focus solely on making sure the client in eating enough food to sustain a healthy weight while also reaching their goals, the biggest myth of all is that you need to starve yourself to lose weight when in reality you probably need to eat more than you already are now to achieve your weight-loss goals.

 

Next time you’re scrolling through social media pay closer attention to what type of information you’re taking in and if you have specific nutrition questions, stop me in the gym next time you see me and/or stay tuned for part two!

 

Much love,

 

J

 

References:

Publishing, Harvard Health. “Juicing — Fad or Fab” Harvard Health, health.harvard.edu/healthy-eating/juicing-fad-or-fab.

“Dietary Guidelines for Americans 2015” 2020 8th Edition 2015-2020 Dietary Guidelines, health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/.

Chef CeJ

Clean Eating, Diet, Life Health, Meal Prep, Nutrition, , , ,

Hello Union Chefs

 

Today it’s time to get on the line and run a dish on the fly (chef jargon).

 

Here is what is on the menu at Cafe de Union;

 

Fresh As Heck Cucumber & Tomato Salad

 

Quiche Me I’m Irish…Maybe

 

Pineapple Express & Spicy Shrimp Battle Spears

 

Shake Shake Shake Shakshuka 

 

FAH Cuc & Tomato Salad Recipe

 

I’m a big farmers market fan and do my best to get the majority of my produce from these cool pop up markets. Thankfully Union’s own Big Cod “Farmer Fran” Miller brought in some of that fresh fresh produce.

 

Ingredients: Cucumber, Tomato, Hot Pepper, Green Pepper, Garlic, Olives, Onions, Olive Oil, Wine Vinegar, Salt , a weeee bit of Suggaa. Slice, dice, pour, mix, clap your hands and just like that you have yourself a Fresh As Heck Salad!

 

Quiche me I’m Irish…formerly known as Quiche By A Rose Recipe 

 

I like pies and I like breakfast things, so we put it all together.

 

Ingredients: All the Veggies you like, Hot Peppers, Sweet Pepper, Onions, Garlic, Tomatoes, Parsley, Fan Favorite Cheese, Eggs, Heavy Whip It Good Cream, Salt, Pepper, Pie Crust.

 

Sauté up the veggies while the pie crust is baking in the oven and then toss those veggies into a bowl with the eggs, cream and whip it up real good. When you’re ready, pour the mixture into the pie crust and let that puppy bake for about 20-30 minutes. Slice it up and enjoy.

 

Spicy Shrimp Battle Spears Recipe

 

Sweet heat on a fresh Summa Day!

 

Ingredients: Shrimps, Pineapples, Zucchini, Squash, Onions, Sweet Peppers, Mushrooms, Jalapeno, Garlic, Olive Oil, Lime, Red Pepper Flakes, Salt and whatever else you want to toss on the stick. Toss it in foil or right on the grill and let the magic happen.

 

Shake Shake Shake Shakshuka Recipe 

 

A meal all in 1 cast iron skillet.

 

Ingredients: Onions, Garlic, Peppers, Tomato Sauce, Tomatoes Diced, Eggs, Paprika, Chili Powder, Salt, Pepper, Cilantro & Parsley. Sautee all the veggies and sauce in the skillet. After about 10 minutes use a spoon to make a pot hole to crack 1 egg per hole in. Cover the skillet for a few minutes (depending on how “dippy” you like your eggs) Then garnish with the herbs, wipe the drool off your mouth and feast my friends.

 

As always, have fun cooking and devouring new meals! Stay spicy my young Chefs.

 

Cheers,

 

Chef CeJ

It Goes Beyond the Gym

Clean Eating, Diet, Fitness, Life Health, Meal Prep, Nutrition, , , , , , , ,

You’ve probably heard it before, “ you can’t outwork a bad diet.” I mean you can try but at some point you’ll either hit a plateau with your goals or you’ll start feeling “blah” and those are things that happen when either you’re not eating enough or you’re not fueling your body with the proper nutrients it needs to perform simple daily tasks.

 

If you’re an athlete within your respected sport or a member of Union Fitness coming in at 5:30PM to get bumpy with CJ in #Powerful, you’ve probably more than likely heard someone or our staff briefly mention anything in regards to nutrition. Not only do we want our clients to perform to the best of their abilities but we also want them to feel good in their everyday life. This all starts and ends with the basics of good nutrition. Good nutrition can be defined as eating whole and nutrient dense foods. Generally in a good diet we want to look for foods that contain vitamins, minerals, complex carbs, lean protein and healthy fats. These foods include, vegetables, fruits, whole grains, beans, nuts and seeds, and lean protein (when prepared with little to no saturated facts or added sugars/sodium).

 

So back to the all defining phrase, “you can’t outwork a bad diet.” For example, let’s use an early 30’s female, who works a full-time job, eats out a lot, workouts 1 hour a day and likes to enjoy a glass of wine before ending her evening – This would be what her day looks like.

 

6AM Wake-Up

 

Breakfast: breakfast sandwich from fast-food chain + coffee

Heads into work for 9AM

Lunch: chicken salad with ranch and a diet soda

Afternoon snack: greek yogurt with granola + water

Leaves work at 5PM

Takes CJ’s 5:30PM #Powerful

Dinner: burger and fries + glass of wine

 

Now let’s break this down a little, overall she’s not eating terribly but we can nit pick at a few things. First, she’s not eating enough and more specifically she’s not eating enough whole and nutrient dense foods. Secondly, her fast-food breakfast sandwich, diet soda and a burger/fries will eventually leave her feeling the “blah” sensation at some point (if her eating is consistently like this). Her water intake is also very low and my overall observation is she just needs to replace a few things that would fuel her body better.

 

Let’s take a look at the same woman but with a better understanding of eating well.

 

6AM Wake-Up

 

Breakfast: glass of water, breakfast wrap (homemade) + coffee

Heads into work for 9AM

Snack: greek yogurt with granola/blueberries + water

Lunch: glass of water, chicken salad with balsamic dressing and a soda water

Afternoon Snack: Protein bar, banana + glass of water

Leaves work at 5PM

Takes CJ’s 5:30PM #Powerful

Post-Workout: Protein shake + granola bar

Dinner: Seafood pasta + glass of wine

 

After she has learned the basics of good nutrition she implemented a few things, increasing her water intake, increasing her protein intake, choosing drink options that are healthier and making sure her meals are portioned and opting for more homemade meals and whole foods. She is eating more and fueling her body for the simple things like daily tasks whilst getting the nutrients she needs to help her get through a PM workout.

 

The goal here is to understand that regardless if you want to gain muscle or lose weight, you’re going to need to eat but what your nutritional plan looks like is going to be specific to your own goals and your genetic makeup. While we’re at it too, diet culture has long engrained in us that we need to eat less to lose weight and thats not necessary the case (but thats another blog post for another time).

 

It all comes down to fueling your body for daily life and working out. So, whatever your goals may be keep in mind whole and nutrient dense foods are the answer, shop the perimeter of your grocery store and allow yourself to eat the things you love in moderation.

 

Much love,

 

J