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As a personal trainer and nutrition coach who runs a community fitness center, I recommend to some of my clients that the scale can be a source of frustration and misinterpreted information. They don't separate fat, water, lean body mass, waste, hormone cycles, sleep cycles, inflammation, bloating caused by food…
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As a personal trainer, nutrition coach, and fitness center general manager, I wholeheartedly believe that influencers should be transparent about everything they eat/drink and supplement with their fitness routines to not create unachievable goals for their followers. Many of the influencers preach about exercise or…
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I have 4 ounces of lean protein with either one cup (cooked) of barley or a serving of oats 30 minutes before working out.
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Make a fist. That is the approximate size of your stomach. However, it can stretch to triple that size (or more). After you begin eating, it takes your body approximately 15 minutes to release leptin, the hormone that makes you feel full. Feeling full is not a good measurement of when to stop eating. Put together your…
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As a personal trainer and nutrition coach, I recommend that the scale is the worst way to measure progress for all my clients. It is better to do body measurements using a fabric measuring tape. The scale is misleading and doesn't differentiate between fat, lean body mass, and fluid.
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What are you doing for exercise? I am a personal trainer and nutrition coach and run a fitness center. While cardio can help with fat loss, you get more bang for your buck and greater fat loss with resistance training.
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I use pea protein isolate or canned light tuna as my protein snacks.
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I usually go to bed around 1145pm. I eat nine meals a day, including meals at 730pm. 930pm, and 1130pm. My last meal is protein/fat only, and I keep it to under 225 calories. My last meal before bed is typically 5.4 ounces of canned tuna with a tablespoon of Helman's vegan dressing.
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I just had 99% lean ground turkey with boiled barley, carrots, and peas.
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It's easy to say this, but if processed foods aren't in the house I can't eat them. I only purchase whole foods and pre-prepare meals for the week so I only have healthy whole foods available to eat.
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I use pea protein isolate, canned tuna, 96% lean beef, and grilled chicken breast. My fiancee cooks me protein in great bulk for the week so I just heat some up (or eat it cold if on the road) anytime I need a protein snack.
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Did that recommendation come from a doctor or a registered dietician? Doctors receive no more than 20 hours of training in nutrition unless they pursue additional training outside of their MD training. Most people assume that doctors know what they are talking about when it comes to nutrition, but they typically don't. You…
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Six ounces of lean ground turkey. Due to a rare medical condition, I can't ingest carbs/fats on my first meal until medication has been in my system for 2 hours, and I don't wait that long to eat. My first meal is a liquid protein meal, and then I have a protein meal within 90-120 minutes of the liquid meal.
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Starkist canned tuna with Helman's vegan dressing. I have it multiple times per day. Yes, I do periodically get tested for mercury; however, Starkist's mercury content is so low that you could have 10 servings per day, and the mercury level would equal only one recommended maximum serving per day, according to what is…
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General Manager/Executive Director of a non-profit community fitness center. I am also a NASM-certified personal trainer and nutrition coach.
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A typical doctor has no more than 20 hours of instruction in basic nutrition. You are better off speaking with a nutritionist who knows what they are talking about.
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What's paramount is finding a product that you will stick with, preferably without added sugars that the human body does not require. For some people, it is whey isolate or whey concentrate. For someone like me who is allergic to dairy and egg, I use pea protein isolate, which has a similar amino acid profile to casein…
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ADD ME !!! :)
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Please do. I would like to be able to compare stats from all 9 of my daily meals. The limitation of 6 meals isn’t logical. Why not allow people to have as many meals as they want?
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I used to deal with anxiety, depression, DP, and DR years ago. I didn't overcome it with medication, supplements, or therapy. I overcame it by learning to treat the anxiety and DP/DR as a best friend instead of an enemy or attempting to fight it, as I realized I was just fighting myself. I began to invite it in like a…
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Add me! Add me! Add me!
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I listen to podcasts and audiobooks for motivation. I have been listening to the audiobook The Calorie Myth and listening to the podcasts The Model Health Show, Ben Greenfield Fitness, and 40+ fitness podcast. I also listen to the audiobooks/podcasts when I am working out.
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There is a simple fix. I make my own :) I make 9 at a time (3 molds, 3 per mold) ¼ cup rolled oats 1 teaspoon ground flaxseed ¼ cup of chocolate rice protein powder ⅓ cup of original almond milk 1 teaspoon pb fit 1/2 teaspoon of EnerG Egg Replacer (mostly potato starch which is my low calorie binder) Bake in a bar shaped…
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I make my own... ¼ cup rolled oats 1 teaspoon ground flaxseed ¼ cup of chocolate rice protein powder ⅓ cup of original almond milk 1 teaspoon pb fit 1/2 teaspoon of EnerG Egg Replacer (mostly potato starch which is my low calorie binder) Bake in a bar shaped silicone for around 15 minutes at 350° Nutritional profile: 27.3g…
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We often get hungry due to our body craving specific micronutrients. I don't see a lot of protein (macro nutrient) in your daily eating. If you are vegan/vegetarian I would reccomend getting a brown rice based protein shake to get your protein intake up. I get similar symptoms if I don't get enough protein (I now…
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After my workout I usually have 8oz of 99% lean ground beef (seasoned with pepper, diced onions, reduced sugar ketchup, and mustard) with either ⅓ cup of rolled oats and a teaspoon of freshly ground flaxseed (seasoned with Saigon cinnamon) or with 4oz of sweet potatoes and a teaspoon of freshly ground flaxseed.
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I usually eat this home made snack (the silicone mold I make it in allows me to easily break it up into pieces to hit the calorie target that I want.) ¼ cup rolled oats 1 teaspoon ground flaxseed ¼ cup of chocolate rice protein powder ⅓ cup of original almond milk 1 teaspoon pb fit 1/2 teaspoon of EnerG Egg Replacer…
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I make a home made chocolate peanut butter meal replacement bars that are delicious. If you lower the portion size by ½ you get a yummy 122 calorie desert that's very healthy. It's like having very moist chocolate peanut butter cake. ¼ cup rolled oats 1 teaspoon freshly ground flaxseed ¼ cup of chocolate rice protein…
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Every morning as soon as I get out of bed I down a 12oz home made meal replacement shake (using water) made out of 2 servings of vanilla flavored brown rice protein, ¼ cup freshly ground up rolled oats, and a teaspoon of freshly ground up flaxseed. I flavor it with Saigon cinnamon. I don't have any appetite in the morning…
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Our body adapts to our exercise and eating routines. It is often beneficial to change things up. Change up cardio routines. Use HIIT. Have a few hundred more calories for a handful of days. Keep your body guessing.
