As a nutrition coach, one of my main goals for you is creating or using pre-existing tools that make proper nutrition easy. For the most part, gone are the days of wondering if this vegetable or that vegetable is good for you -- the PSA has always been: If it is a vegetable, just eat it. Unfortunately, that isn’t motivating enough to eat mushrooms with your steak, tomatoes with your salads, or spinach in your omelet. Why? Well, one, because we are lazy. And two, because we are busy. Busy people don’t think they have time to buy, prepare, and consume all these different foods. And to an extent, this is true. But we also have this idea that we have to do everything at once. This overwhelming feeling of not completing the most difficult task first gets the best of us. So, in the long run we stop trying. Then, we get out of routine, get lazy, and stop completely. The secret is to find a middle ground, a solution that takes solid nutrition and easy of implementation. Lucky for you, I’m about to save you more time than it takes to properly do a backward Bear Crawl during one of my Sculpt and Tone workouts.
The invention of the blender is probably the best tool since the automobile. Blenders are great because you can make whole food really, really easy to prepare and consume, yet not lose any of the key reasons why you are eating vegetables in the first place. Here is an overview of why whole food shakes solve your proper nutrition problems:
Breakfast is the most rushed meal of the day. In fact, most of us don’t even eat breakfast, which is not bad if we are doing a purposeful fast.This creates an environment that forces us into making bad nutritional choices throughout the day, as well as a higher chance of over consuming junk food calories at night. Whole food shakes solves that problem. The beauty of shakes are indeed in the portability they provide. You can even set up all the ingredients ahead of time, add water or milk in the morning, blend, and be on your way. Or better yet, make the night before and store in the fridge over night. To make it even more convenient, blender companies like Nutribullet are making the blender and the cup one. Healthy, portable food has never been easier.
This is likely a no-brainer for most of us. Convenience is why we eat away from home. Cooking is the part most of us don’t enjoy, or if we do enjoy it, the part we don’t have the time for. As someone who loves to cook, I’ll be the first to say that preparation of food does take time to do, something we don’t think we have. I’m going to guess you feel the same way, which is why whole food shakes save us all. Sure, you could just grab a protein bar or some other packaged food claiming to be healthy. But we all know how that goes, they aren’t as good for our health as they say they are, and have little to no true deep nutritional value.
This benefit flies under the radar unless you are someone who works in the business of getting people healthier. That being said, on the whole, most of us don’t digest our food well. Why? Because most of us eat too fast, don’t chew our food enough, and are dehydrated among many other reasons. If our food isn’t broken down properly, we don’t absorb the calories, nutrients, vitamins, or minerals we need to function optimally. If we aren’t properly hydrated, it is harder on our digestive system to absorb and transport vitamins, minerals, and key nutrients throughout our body. If that isn’t enough, most of us have compromised stomach acid (most notably due to stress), making the breakdown of food even less efficient. This is why liquid nutrition can be so beneficial, and often why people have more energy consuming a diet higher in whole food liquid nutrition than solid whole food nutrition.
Provided you are making your own whole food shakes and not buying some company’s version of the same thing, you are going to get more nutrients in your diet with whole food shakes. Why? Going back to predigested calories, the availability of your calories are much higher in a whole food liquid shake than even a solid whole food meal. This isn’t to say that liquid meals are better for you than whole food meals. But in times where you are short on time and want a well-rounded nutrient dense meal, whole food shakes are a game changer.
Whether you are a vegan, vegetarian, or animal eater, you can find a protein powder that will work for you. Everyone will need a different amount per shake depending on bodyweight, metabolism type, and goals, but it is safe to say that every whole food shake should have protein. If you are unsure how much protein you should have in a shake, check the meal sheet you have been given in one of our 6 Week Programs. If you don’t have one, come by our gym to find out more about how much protein you should have in your whole food shakes.
Juicing has been around for awhile. And while the concept of juicing makes all the sense in the world from a convenience standpoint, there still remains one major flaw: a loss of fiber.
While science still doesn’t know exactly what makes a carrot so great, it is safe to say that the fiber in the carrot is just as important as the carotein that claims to help with eyesight. An isolation of any one nutrient or component of food is never the solution. Rather, the solution lies in the completeness of food as a whole. This is why it turns out juicing isn’t so great, especially when it comes to fruits. The loss of fiber from juicing is like a boat that has a punctured hull: it is going to take water in fast. And when it comes to absorption, faster is not always better. The one exception would be after exercise when your body needs calories fast to recover more efficiently. This is why our whole food shakes are more well-rounded than store bought shakes. The completeness of whole foods and the convenience and portability of shakes is a perfect combination for a solid nutritious meal.
Shane Hubbard CPT, PN1
Over the next 6 weeks, follow the meal plan along with the diet that we provided you in the gym. We have had great success with this combo. This plan goes perfect with your participation of 3 to 4 day per week in our Team Training Classes.
Keep in mind. We are rotating between the meal sheet and the 7 day shake diet. Follow the Shake Diet for 3 days, Monday, Tuesday and Wednesday. You will then use your meal sheet to get you through the rest of the week.
You will need to shop for fresh ingredients at least once per week if not twice. Being prepared is one of the most traits that I hope you pick up over the next 6 weeks.
The Meal Sheet
1. Look at you sheet as a shopping list. The sheet not only shows you what proteins, starch, fruit and veggies to eat, it also explains how much. Try and purchase the highest quality food that you can afford. In town, Sprouts, Lassen's, Farmers Market, Trader Joe's and Von's are great store choices. Most important, shop where you feel comfortable. I need you to be prepared.
2. If you choose to eat out during this phase, please try and stick to the list. If a food place offers what you are supposed to eat, stick to your portions. This should be your second choice. Eating food that you prepared is going to always be your best bet.
3. Include water when shopping. Those who are not used to drinking half your bodyweight in ounces, need to stick to bottles. So, buy a couple of cases. If you weigh 180 lbs, you would lay out 90 to 100 ounces of water. That would be 4 to 5 20 ounce bottles. 7 Days per week!
7 Day Shake Diet
The shakes are basically meals. In fact, these shakes are more nutritious than the average individual's breakfast and lunch. You will feel energized with every shake. In order to build these shakes into a meal replacement you will need a few things. Below is a list of things you need and where to get them.
1. Protein Powder - Natural Whey Protein is a whey protein. It can be purchased at Walgreens. It is the best quality and value.
1.b Sprouts Whey Protein is high quality and the price is decent. This might be a good choice since you are getting other ingredients from sprouts. A one stop shop is nice if you can make it work.
1.c This whey protein powder is another suggestion. Click Here To Buy
2. Sun Warrior is a plant based protein powder. It can be purchased in town at Sprout's, Lassen's, Cone's and Vitamin Shoppe. It can be purchased online Here
3. Raw Cacao is a must. It is loaded with nutrients, fiber and flavor. If the recipe call for it, use it. This is sold at the stores listed above or it can be purchased online Here
4. Flax Seed Meal is another power food. You will add this to your breakfast and lunch shakes. The nutrition and fiber that it delivers makes it mandatory. Make sure to buy the flax seed "meal." This version is best in a shake. You can buy it in town, look for Bob's Mill Flax Seed Meal. To learn more or buy it online click Here
5. Mixed Greens or Baby Spinach. I suggest you buy a large portion of greens. Try and go organic with your greens. Most of the stores listed above now carry bags of mixed greens that usually have, kale, spinach and chard. Some stores will call this mix, power greens. I like this mix for the shakes due to the amount of nutrients you receive.
6. Almond butter and Avocado. Purchase these items at whatever store that you are picking up your greens. Stir you almond butter as soon as you get home and place in your fridge. Avocados can be cut in halves and frozen for shakes.
7. Mixed frozen Berries. The mix I like best is the, blackberry, blueberry, raspberry. Most of the stores listed above carry this mixture. They will run you about 3 bucks for a small. Costco and Walmart carry large bags of this mix if you are looking for a value.
8. Unsweetened Almond Milk can be purchased at most stores. Do not buy vanilla or chocolate. They have sugar. There is stevia in the protein powders to help balance out sweetness. The almond milk is really for texture. It can be replaced with cold water.
9. Shaker Cups. You will need at least 2 shaker cups. We have the perfect shaker cups for these shakes for sell at our front desk. They are just 10 bucks.
Chocolate Peanut Butter Banana
8 to 10 ounces of Unsweetened Almond Milk or Ice Cold Water
You serving of Chocolate Whey or Plant Based Protein (Follow the sheet)
1/2 Banana (Frozen is better)
1 Tablespoon Raw Cacao
1 Tablespoon Flax Seed Meal
1 Tablespoon Organic Peanut Butter
1 Cup of cold mixed greens
Hand Full of Ice
Blend for 30 seconds or until peanut butter has dissolved
Peanut Butter and Jelly
8 to 10 ounces of Unsweetened Almond Milk or Ice Cold Water
Your serving of Vanilla Whey or Plant Based Protein (Follow the sheet)
1 Cup Mixed Frozen Strawberries
2 Tablespoon Flax Seed Meal
1 Tablespoon Organic Peanut or Almond Butter
1 Cup Cold Mixed Greens
Add Ice and Blend for 30 seconds
About 10 years ago, I wrote a blog post that was very popular. In fact, it was the most popular article I have ever written. It was entitled “Where to Eat Out In Bakersfield.” When I wrote the article, people seemed to want to eat out 2 to 3 times per week and needed direction on what foods qualify as healthy. I did make it clear that the number one choice when it comes to eating healthy is to shop and cook rather than eat out. A couple of years after I wrote the article, I started to notice a trend towards people eating out 4 to 5 days per week. As someone who is trying to help people eat healthy, this concerned me. As I saw the trend towards eating out continue to grow, it was no surprise that the fast food chains were growing. If you support them, they grow. Over the past 10 years, we have all seen fast food turn up in every new shopping center. They are on every corner in
Bakersfield these days.
On a list of cites all across the United States that rank high with fast food choices, Bakersfield is listed as 16th on the list of 18,443. I have spent the last 19 years in Bakersfield trying to combat obesity with my clients, boot campers, team training groups etc., and of course nutrition talks. When I talk nutrition, I am constantly trying to get people to shop for food and cook. My job has become tremendously hard over the past 8 years due to the overwhelming amount of fast food choices offered in this city. I am not alone. I am sure trainers all over Bakersfield are finding it harder to get people to eat at home. It really is the solution. Eating at home is always going to be lower in sodium, saturated fats, sugars, preservatives, etc. Fast Food chains simply do not care about offering actual healthy items. The items that they claim are healthy are no different. They are simply portioned smaller. A small amount of crap food is still crap food.
All fast food is bad for you. I am sorry if you do not like that statement, but it is true. I am not saying that you have to be perfect and never eat it. If 80 percent of your meals come from home and 20 percent of your meals come from eating out, you are good. Most people that I am trying to help have that equation flipped. That is a serious issue. Here is why:
Fast food beef is very low quality. The fat content is usually 30 percent or higher. Animals that are fed hormones, toxins, cheap food and/or antibiotics store these things in their fat. You eat the meat and their fat and you have now ingested those wonderful additives. Ninety-nine percent of low and medium chain food places offer caged chickens. Caged chickens are fed the same and yet have no way of exercising as they would if they were free range. Caged chickens are pumped with additives and hormones. So your nuggets, sandwiches, salads, etc., all come from that source. In terms of your health, this source of meat no matter how it was prepared, is bad for you.
Fast Food chains love to market using keywords like: grilled, flame broiled, skinless, fat free, etc., to sell the public crap. Grilled crap is still crap. Fat free crap is still crap. If a professional athlete is on a commercial selling you on a sandwich that is served out of a gas station, it does not make it healthy. If that same place is using marketing terms like “eat fresh” and sells you processed, nitrate enriched meat, is not fresh and definitely not healthy.
Here is my list exploiting fast food chains to prove why you should avoid them as often as possible. I will not use real names for obvious reasons.
1. The large M place. The father of all fast food.
a. Cheap processed beef and chicken full of hormones and antibiotics
b. Cheap processed buns full of sugar
c. Horrible choices for kids and yet they market heavy to kids as early as 2 years old to get them hooked.
d. Deceiving marketing to all ages. They spend billions to convince you that they are great for families
e. For their influence and blueprint making other fast food chains all most as popular as they are.
f. Super Sizing
2. Rhymes with Taco Hell
a. Their beans and cheeses all carry transfats. Trans Fats are so bad for human consumption that they are illegal to use in other countries and even some states in the U.S.
b. They use cheap quality beef and add fillers and preservatives to stretch their product. This makes it cheaper to sell, but worse on your health
c. Driving prices down to convince the public it is cheaper for you and your family to eat there instead of going to the store and buying food. I hear this all the time.
d. Claiming to be authentic Mexican food when it is not even close
3. The place that uses commercials claiming you will lose weight eating sandwiches. I realize the public can make their own choices. When a company spends millions on a message like that, unfortunately it works. Bakersfield people have shown a great love for this fake health food place and sadly they are not offering weight loss sandwiches. Make no mistake, this fast food sandwich chain should be looked at no different than the others I mentioned.
I could list others here and the pattern would be very similar. The burger places follow you know who. The fake Mexican places follow the one above. The sandwich places follow the foot long king. They are all bad for you. No matter how they market, portion or name their food, it is crap food that should be eaten in moderation. If you eat this type of food 5 days a week, you will be unhealthy. The sodium is sure to cause your blood pressure to go up. Your blood sugar is likely to spike towards conditions like diabetes. Your arteries are sure to clog over time. Your weight is very likely to put you in the obese and often morbid obesity category. I know this all sounds daunting and even cynical. Honestly, I am just being truthful. At the same time, I am optimistic that the demand for actual healthy food is going up. Bakersfield people are not quite there yet. We are headed there. The changes will come sooner across the nation due to the demand for healthy fast food in places like Los Angeles, San Francisco, Colorado, etc. Men’s Health puts out annual fittest cities. The ones at the top are creating a demand for good food. This will influence the fast food industry and at some point reach us.
I will write a follow up to this article that will go over other food options that include prepared meals. As most of you know, I have joined with a great team of people to offer healthy prepared meals. We are called Farm Fit Eats.
If you are looking to lose weight, gain muscle, perform better at activites you love, what you eat will come into play. When you eat, how much you eat, what you do not eat, are all real factors that should't be ignored. Problem is, most people end up focusing on numbers rather than simply looking to upgrade the quality of foods they already eat. I have seen lots people fail in attmepts at accomplishing their goal becuase of this. Measuring food, counting every calorie including mints, reading every label in the market, inputting everything in your new app, these habits are not normal. More important, these habits are not sustainable for life. That should be the end game. Being Fit and Healthy For Life!
There is way too much information and opinions out there on the subject of nutrition these days. If you go online and search weight loss, you will find that there are millions of opinions on the subject. Why is that? Money. There is a lot of cash being made by large and small supplement companies, book writers, and processed food companies. I do not place the blame on them. They are simply putting out products that Americans are hungry for. The point is the public really is becoming numb with information. These days an average person looking to drop a few pounds may try 5 different diets (even weird stuff like eating healthy donuts) and 10 different styles of exercise, in a 6 month period. Facebook, Instagram and other social media has not helped with all this. Everyone out there is an expert. If a girl looks good in yoga pants, other girls want to know what she is eating and how she works out. She then thinks, "I should start giving advice on nutrition and exercise, oh and upload my selfies." This misinformation leads to stress. We all know that stress is a bad thing. It deserves its own article due to the extensive damage we create when we walk around in fight or flight 24/7. For now, let's agree that we need a simple solution.
I feel that being satisfied from meal to meal is a huge factor in weight loss and weight management. Eating a high quality meal will allow you to be the best you that you can be. The hours in between a good meal should leave you feeling energetic and free to be creative, caring, inventive, etc. Not feeling empty, grumpy, bloated and more importantly, still hungry. Eating fast food, highly processed supermarket food, and cheap meal replacements are almost guaranteed to leave you feeling the negative effects I just explained. There is a term that describes what happens to people when they start eating processed foods, "Stuffed yet starved." When you eat cheap food even if it is 1000 calories, one hour later you will feel like you have not eaten anything at all. Why is this? Empty calories is why. The human brain does not recognize most food items when they become altered or denatured. The part of the brain that registered satiety says, "Keep eating" if it has not received nutrients, minerals and vitamins.
When you upgrade the quality of your food, amazing things start to happen. You become satisfied with fewer calories. You have new energy. Sleep gets better. Your moods become leveled out. Taking pride in what goes into your body is infectious. If you are a parent, teaching your kids to value of being mindful of what they eat is a lifelong gift. Co-workers, family and friends could all be influenced by the habit of caring about how you shop, cook and even grow your food. When someone Instagrams a shot of the garden they just put in their backyard, that should get more likes than someone posting a big ass hamburger and fries. You have heard the saying a million times, “change your lifestyle, not your diet." I have said this for many years. I usually follow that up with making sure whoever I say that to understands the first step in actually doing it. Change your relationship with food. Eat the highest quality of food that you can afford. There will be good things to follow!
Tim Gojich CPT.
1. DRINK JUICE
Drinking big glasses of fruit juice and Gatorade with a meal is a really good way of getting fat because of the large amount of fructose (sugar) they contain . Fructose converts to fat very easily because it stores directly in the muscle cells. I have mentioned this to people for years and always have a few people that want to argue that they get a lot of vitamins from drinking fruit juice. LOOK, you can get all of those vitamins from eating the actual fruit with additional benefits such as fiber and phytonutrients, but with a lot less carbs and calories. The exception to this rule is when using juice in a post workout scenario. This is the only time that your body will use the quick acting sugar to deliver the protein. This window after your workout is about 30 minutes. After that, your body will want to store that sugar as fat. So if you crave juice later in the day, choose a vegetable juice.
1. Get You Stronger
2. Help You Lose Body Fat
3. Increase Energy
4. Cut Down Your Cravings For Sugar and Salty Foods
5. Improve Your Skin
6. Lubricate Your Joints (Which Leads To Less Joint Pain)
7. Boost Your Immune System
8. It is Free or the Cost is as little as 20 cents per bottle.
Of course you would. The problem is, most people do not understand the power of being hydrated. They look elsewhere for the “reason” that they are not losing fat and feeling bad. Supplement companies, your friends on social media and trainers will try and sell you the next magic supplement that promises to do all the things I mention above, but with a high cost. In the end, those supplements do not stand a chance to work if you are not drinking water. In fact, if you start to meet your water needs while taking their garbage, you will pee them right down the drain along with your money.
If you are dehydrated, you are not going to be successful on any exercise program. It does not matter how well laid out the program is. Your body will pull back resources to protect you. Our bodies system will not allow us to give an all out effort on anything physical when we need water.
A lot of our programs are based on you giving 80% of your strength for a period of time. If you start your day dehydrated, you are walking into Team Training at 50% at best. It is like walking into the gym with your parking brake on. The result of those efforts will not yield what you could have accomplished by simply being hydrated.
Hopefully I have sold you on water at this point. Maybe even convinced you to stop taking those magic pills. Here is what I recommend:
1. Drink half your bodyweight in ounces of water
2. Drink the amount above, 7 days per week
3. Lay out water bottles that equal your ounces needed the night before
4. Cut down on “other” beverages. This includes coffee, teas, juices, sodas. These drinks will make it tough to meet your needs
5. Use sparkling water whenever you crave carbonation
6. Get in the habit of drinking 6 ounces of water 30 minutes before and after every meal. It aids digestion and helps get your number of ounces up
7. Do not take a break from water. The major “needs” of your body require you to be consistent. If you take just one day off, you will have negative effects. I do not say this to stress you. I mention itso that you understand how important it is to be consistent.
Meet your needs and reach your full potential!
Tim Gojich, CPT