Nibbles and Bits

GO PRO WITH PROTEIN

 

Coach Frank is an avid CrossFitter and an awesome Real Food Cook. In today's post, he shares his secrets to becoming a Protein Pro.

What kinds and cuts of meat do you eat?  I love that Robb Wolf lists bacon in all five of his "top five breakfasts." Few things smell or taste better than bacon! Breakfast sausage (links or patties), chicken sausage and slices of ham are also delicious in the morning, especially with eggs.  I've also been know to put crab, shrimp, or leftover salmon on my breakfast omelets.

Eggs should get a whole article on their own; they are such a tremendous source of protein. Fresh, local, free range eggs are best! At breakfast, they're great fried, poached, soft- or hard-boiled, scrambled, in an omelet, frittata, quiche or souffle'. It is a good idea to have hard-boiled eggs or slices of a frittata ready in the refrigerator for times that you need protein with a snack or quick meal. 

Robin and I frequently eat protein shakes after training. Shakes are quick, easy, and delicious. There are lots of yummy recipes! We use the vanilla or chocolate Egg Protein powder available for sale in the CrossFit Pro Shop. (We like egg white instead of whey or soy because we've eliminated both dairy and soy from our diet.)

We also bake chicken drumsticks to have in the refrigerator for times when we need a bite to grab and go.  

At lunch and dinner we eat pork (bacon, ham, breakfast sausage, Italian sausage, chorizo, bratwurst, pork loin chops and tenderloin), lamb, beef, turkey, venison, fish and shellfish. We try to grill outside several nights a week, and it is worthwhile to make enough for more than one meal. Think, too, of hearty soups and stews made in a crock pot or slow cooker.  They are a great way to create savory meals loaded with healthy meat and vegetables. We also try to have fish once or twice each week. The best is wild-caught Pacific salmon.  We also love tuna, swordfish or shark steaks. We love our own Paleo version of crab cakes as well as steamed shrimp, oysters and clams. For lunch today, we made a big, delicious tuna salad, using lots of veggies and a can of Solid White Albacore tuna in water. 

Totally sedentary people may not need large amounts of daily protein (but they do need protein and they do need to move more!) However, CrossFitters and avid exercisers who train with intensity do. Anyone trying to increase lean muscle mass also needs to ensure adequate protein consumption. Make sure you get an appropriate amount of protein with each meal and snack.

You owe it to yourself to eat well! Cook and eat healthy portions of protein!

 

 

PRIMAL PUMPKIN BREAD

*image from Amazing Paleo

1 1/2 C Almond Flour

3/4 C  Pumpkin

3 large eggs

1 tsp baking powder

1 tsp baking soda

1/2 tsp ground cinnamon

1 1/2 tsp pumpkin pie spice

1/8 tsp sea salt

1/4 C local honey or applesauce  (optional) 

2 tsp almond butter

1 Tbsp sliced, roasted almonds

1. Preheat oven 350
2. Coat a 8x8 dish with coconut oil
3. Mix all ingredients
4. Pour into baking dish
5. Bake 25 minutes
6. Sprinkle almonds on top immediately after taking the baking pan out of the oven

HOW TO HANDLE WEIGHT LOSS FRUSTRATION

You've dumped the sugar and processed food. You only eat real food. You exercise a few days a week, sleep better, and take omega 3 fish oil. You feel better but the scale hasn't budged. Ugh! Nothing is more frustrating that embarking on a lifestyle improvement plan that doesn't provide immediate feedback. You're doing all the right things but perhaps, it's time to go a little deeper.   

Maybe your body isn't ready to let go. Maybe you need more sleep. Maybe you're exercising too much. Maybe you're eating too little. Or, too much? Maybe you're stressed out. Maybe your eating times are inconsistent and your body would thrive with more routine. Maybe you just need to be patient. Or, become a scientist.  

You are your own project and for your health's sake, it's important to keep exploring the possibilities about what is stalling progress.

Pick one area that speaks to you and your life: food, exercise, sleep, lifestyle, or hydration. Then, do something different in that area over the course of 2-4 weeks. Commit to the duration so you can evaluate the results.  

For example, sleep. If you sleep an average of 5 hours per night, you are probably tired. In addition, you probably lack energy throughout the day. Your experiement might be to increase the duration of night-time sleep.  Determine how to get to bed earlier. What are you NOT going to do to make it to bed on time? Create a cutoff time for evening work? Reduce weekday night activities? No tv after a certain time?  Vow to turn the ringer off the phone at a set time? Determine what is less important than your health and sleep for the purposes of a 2-4 week self experiment. Once you've set the parameters, you're ready to add more hours of sleep to your nightly total.

Perhaps it's not the amount of time you are in bed but the quality of the sleep that is the issue. Maybe it's the stimulants you take during the day - coffee, tea, medication, ... You might need to dump those. Or, you might need to create a pre-sleep routine to bring you down from high-stress days. Maybe the television programs you watch prior to bedtime are causing stress and anxiety which in turn, makes it difficult to sleep.  You might be better served by winding down with mellow music, light stretching, or meditation.  

Take some time to explore what's not working and you will eventually figure out what does.

For more ideas about stalled weight loss progress, click here.

ADD SOME ZIP AND GAIN HUGE HEALTH BENEFITS

In the absence of toxins like processed foods, sugar, and alcohol, the body gets right to work to heal itself. In a matter of days, most people begin to feel better. By the end of week one, most people report improved mood and better sleep. In a few short weeks, those seeking an improved body composition usually experience a "letting go" feeling as their bodies begin to eliminate what they don't need - inflammation and stored body fat.

One of the lesser known by-products of a real food eating plan is the heightened sense of taste. Without artificial flavorings, additives, and chemicals masking what real food tastes like, the taste buds come alive.  

Adding herbs and spices to foods provides flavorfull zip to meals as well as healthy benefits. Small doses of cinnamon, turmeric, rosemary, garlic, paprika, ginger, and oregano can help digestion, ward of cancer, minimize nausea, provide anti-oxidants, reduce swelling associated with arthritis and more.  Click here for a full article.

FEELING HUNGRY? GO NUTS . . . AND SEEDS!

After a week in the Whole Life Challenge, you may be feeling hungry. Nuts and seeds are a great source of fats in your diet. They add great flavor and texture to meals and snacks; and, as healthy fats, they stay with you longer than carbs. So, you're not hungry again so soon. 

Here's a shot of the nuts and seeds in our pantry at home: Coconut Oil for cooking; pistachios; (top row) shaved almonds; pecans; walnuts; raw almonds; (bottom) sesame seeds; cashew, almond, pistachio mix; trail mix with nuts,raisins and dried cranberries; unsweetened coconut, pine nuts, pumpkin seeds. The bag from Ocean City Organics contains Almond Flour. All of the other items are available in our local grocery stores. 

We also have other great sources of healthy fats in our house: olive oil, olives, avocados, guacamole, almond butter and coconut milk.

Go easy on the quantity. Nuts, seeds, oils and butters are packed with dense energy. In moderation, these delicious and healthy foods are a great way to include good fats in all of your meals and snacks.

Be good to yourself. Eat well! 

- Frank

ARE YOU DRINKING ENOUGH?

Through daily living, we lose about 3-4 liters of fluid (10-15 cups) per day. What we lose, we must replace through the food and drinks we ingest.  We lose approximately 1-2 litres just from breathing and sweating.  The evaporation of sweat from the skin accounts for 90% of our cooling ability.  Water is essential for vital bodily functions, hydration, and cooling. Are you getting your fair share?

Most experts agree consuming 1/2 your body weight in oz should supply our bodies with enough water to maintain homeostasis.  Certainly extreme conditions will warrant more - endurance activities lasting more than a hour, hard labor, high altitude, exposure in hot, humid weather, and illness.

The best way to ensure the body stays hydrated and functions optimally is to spread water intake over the course of the day.  Drink upon waking, between meals, and before and after exercise. 

Thirst indicates cells of the body are dehydrated.  "A dry mouth should be regarded as the last outward sign of dehydration. That’s because thirst does not develop until body fluids are depleted well bellow levels required for optimal functioning," Dr. B.

The author of the Your Body's Many Cries for Water provides these recommendations:

WHAT SHOULD WE DRINK? WHAT SHOULDN’T WE DRINK?

We are designed to drink pure, natural water.

• Avoiding sodas/soft drinks to provide your fluid needs. The high sugar content and artificial flavors in soft drinks are harmful to your health.
• Tea, coffee, soft drinks contain water, but the diuretics contained in these caffeinated beverages flush water out of your body. Don’t count on them to replenish fluid loss.
• It is OK to drink them occasionally, but if you drink them constantly and don’t drink enough pure natural water, then you are severely compromising your long-term health.
• Natural pure water is the best choice. If you are committed to a healthy lifestyle and long-term health, make water a habit and a priority in your life.

Drink up. It does a body good!

 

 

ARE YOUR BLINDERS STILL ON?

Oftentimes, we accept facts as truth because it's what we've always been told. Personally, I pulled the blinders off on nutrition 20 years ago.  The truth contintues to reveal itself today.  Mis-information about eggs, grains, oils, sugar and dietary fat continue to circulate.  This recent article takes a look at 11 common lies.  Read it and let me know what you think.

 

SODA TAKES A DIVE

On Sunday night, I was in the grocery store at 9pm. The clerk and the bagger looked beat from a long day. So, I chatted it up with some words of praise and a silly joke.  In short order, we were laughing. The clerk proceeded to change the subject and ask a question about the brocolli slaw on the conveyer belt.  I shared with her what I do with it.  The guy loading my bags looked right at me and said,

"Yeah, I need to lose about 50 pounds."  

He opened the door. I went right in. "Do you drink soda?" I asked.

"Yes, I do. A couple a day," he replied.  

"My friend, if you dump the soda and switch to water, you will lose weight," I said.

"Really? That's it?" He replied.

"It's a start! Reducing your sugar intake and improving your health is a great first step." 

Any casual conversation I have with someone regarding health and nutrition includes a plea to eliminate soda. The sugar or artificial sweetners provide NO nutritional value whatsoever. Its a waste of money and a detriment to health. I am hopeful others feel the same. If you do, encourage your friends and family members to dump the soda.  Perhaps this is a trend becasue the Wall Street Journal posted an interesting report about the decline of fizzy drinks revenue  Read here . 

GLUTEN TAKES CENTER STAGE, AGAIN

Gluten is mostly readily associated with wheat, bread, and pasta.  

In my New Year, New You Seminars, I tell attendees, "If you only do one thing to improve your health, eliminate Gluten."  It is implicated in sooooo many health, weight, and mental problems.  Read this recent article why gluten is problematic.  You don't have to be diagnosed with any disease to  know you don't feel well.  Eliminate wheat based products for 30 days and see how you feel. 

Gluten is hidden in many, many processed foods. Read labels and avoid products with wheat or wheat based derivatives.

To learn more about foods to eliminate to lose weight and feel great, register now for my FREE New Year, New You Seminar at Ocean Pines Recreation & Parks Department, 410-641-7052

Two dates to choose from:  

• Wednesday, January 9, 1-2:15pm
• Thursday, January 24, 6:30 - 8:00pm

If you need assistance getting started or ideas for alternative food options, post to comments and I'll respond back.  

-Kelley

NO WEIGHT GAIN HOLIDAY PLAN

As a health and fitness professional, I’ve seen firsthand the diet and exercise challenges associated with the holidays. The six-week period between Thanksgiving and New Year’s is a great time of the year; however, too much food and not enough time can play havoc on otherwise organized, motivated, health conscious people.  They find themselves in a tailspin unable to find time to workout and eat well. “So much to do - so little time,” becomes a mantra. People go from highly energetic, looking and feeling good to disappointed, grumpy, and out of shape. 

THIS YEAR CAN BE DIFFERENT!

You can enter the New Year feeling energized and fit rather than sluggish and out of shape. We’ve created the Holiday Fitness Guide to keep you on track.  It doesn’t matter if you are traveling or short on time, we’ve got a bullet proof plan just for you.

Enjoy this year's Health and Fitness Guide. Just click the link below, download, read, and follow.

To you and your health,

Kelley

Download Holiday Fitness Guide 2012