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Some Green(s) Recipes for St. Patrick’s Day

16 March

hWhile these recipes might not be your traditional St. Patrick’s Day fare, they are easy, tasty, and streaked with lots of beautiful green.

Start your own traditions!

Start Your Day Off Green Shake

  • 1 scoop of Raw protein powder (UMP or SFH also works great)
  • 1 cup kale leaves, center rib removed
  • 1 cup baby spinach
  • 1 over ripe banana, frozen & cut into pieces
  • 1 teaspoon fresh ginger
  • 6-8 ounces of water

Combine all ingredients in a blender and process until smooth. Divide between glasses and serve immediately.

Green Egg Casserole

  • 8 large eggs – beaten
  • 1 cup chopped frozen spinach – thawed and drained well
  • 2 Tablespoons Jalapeno pepper, chopped
  • ½ green pepper, chopped
  • 2 green onions, chopped
  • salt and pepper to taste (optional)

Preheat oven to 350 degrees. Prepare one large casserole dish or two eight-inch dishes with a light coating of oil. In a medium bowl combine all ingredients. Pour mixture into casserole dish and cook for 35 minutes or until eggs are fully set.

Crispy Green Beans With Pesto

  • 1 teaspoon coconut oil
  • 1 garlic clove, minced
  • 3 cups fresh green beans, ends trimmed and chopped into 1″ pieces
  • 1/4 cup homemade pesto (store-bought is fine but just not as good and healthy as homemade!)
  • 1 Tablespoon toasted pine nuts

Heat olive oil in a non-stick skillet. Cook garlic on medium-high heat for about 30 seconds, remove from skillet and set aside. Add beans to the same skillet and sauté for about 6 minutes or until beans are cooked but still crispy. Return garlic to the skillet and cook an additional 30 seconds (just enough to quickly reheat garlic). Remove from skillet and cool down a bit. Toss with pesto, sprinkle with pine nuts and serve. This dish is also very good on a salad, in case you have leftovers!

Pesto

  • 3 rounded cups fresh basil leaves (about 2 bunches)
  • 1/2 medium garlic clove
  • 2 Tablespoons extra virgin olive oil
  • 1 Tablespoon toasted pine nuts
  • salt, to taste

In food processor (I use a blender, but be careful not to overdo or you’ll end up with green slime instead of pesto), combine basil leaves and pine nuts. Pulse a few seconds. Add garlic and pulse again. Slowly add olive oil while the food processor is on. Stop food processor and scrap down the sides with a rubber spatula. Add a pinch of salt if needed and serve.

Salsa Verda Chicken

A bright, refreshing and spicy green salsa recipe served over grilled chicken.

  • 1 cup basil leaves, packed
  • 1 cup cilantro, packed
  • ½ cup parsley, packed
  • ½ jalapeno pepper, chopped
  • 2 cloves garlic
  • 1 small shallot ,chopped
  • zest of 1 lime
  • juice of ½ lime
  • 3 Tablespoons orange juice (fresh is best)
  • salt & pepper
  • 1 pound chicken breasts
  • extra virgin olive oil for grilling

Combine all ingredients except chicken in a blender. Blend until puréed. Combine chicken breasts with half the salsa mixture in a large bowl, toss to coat, cover and refrigerate for at least an hour, up to overnight. Heat a stove top grill pan (or outdoor grill if it’s not 8 degrees where you are) to medium heat. Grill chicken breasts for about 5-7 minutes per side or until chicken is cooked through. This will depend on how thick your chicken is. Once cooked through, remove from grill, spoon remaining salsa over the top of each chicken breast. Serve with a lime wedge and garnish with cilantro.

Happy St. Patrick’s Day!

Do you want to be 21 again?

24 February

31_Again-3D_Cover“The healthy life:  It’s not just about losing the weight; it’s about losing the lifestyle and the mindset that got you there.” - Dr. Steve Marboli

Jenn from 5:00am Concord recently sent me that quote. If you know Jenn’s story, you know you should pay attention.

That quote sums up perfectly “21 Again – PPW for Life”.

“21 Again” is the next phase of the 21-Day Detox Challenge. On March 5th we will introduce this new program and help you understand more what food can do to help or hinder your health.

Not sure if “21 Again” is for you?

Ask yourself this:

  • Do I need help planning your menu, knowing what foods to add back into your day and when?
  • Do I need accountability, new recipes, a support group?
  • Do I need help on how to best shop for those foods, where to find them, and being cost effective?

Those key questions will all be addressed in “21 Again”.

And if you didn’t do the 21 Day Detox Challenge, can you still be “21 Again”?

Yep, you’ll be able to join in right where everyone else is.

Our main goal for March 5th is to have each person walk out of the room with a week’s meal plan all done by you. I’ll teach you how to easily make a plan, adjust it, and keep it moving forward to the next week.

This seminar if free and open to the public, so invite your friends, co-workers and family members.

Make It Happen!

Coach Nancy

21 Again Intro Seminar
Date: Wednesday March 5th, 2014
Time: 5:30pm to 7:00pm
Place: Get Fit NH Concord

 

 

Is This Moderation? You Decide.

10 February

Junk Food “I eat sweets every once in awhile”, “I have just a few treats each week”, “I eat pretty good”

These are just a few statements I have heard as I review and look at nutritional food logs each week. Recently I did a comparison study of actual food logs.

Now before you say, “I would never eat that, I eat healthy”, I want to say prove it.

Do a three day food log. Make one of those days a weekend. Then turn it in to me for review.

Are you going to take me up on my offer? Why not?

Are you living a lie and don’t know it?

Are you eating foods in “moderation” not realizing they are hindering, if not stopping the progress you want to make?

Is moderation really moderation?

These two food logs are loaded down with a lot of  vegetables. Both of these have more vegetables in the average log I look at, and that is a good thing.

But what else is in there?

Food Log #1

  • Summer Squash           28
  • Lettuce            8
  • Asparagus       8
  • Pasta Sauce     35
  • Salad    33
  • Salad    33
  • Carrots            35
  • Tomato Sauce 25
  • Salad    33
  • Salad    33
  • Celery 2
  • Carrots            12
  • Green Beans    43
  • Salad    10
  • Pasta Sauce     47
  • Green Beans    86
  • Yellow Peppers          12
  • Pasta Sauce     35
  • Broccoli           51

Total Calories           569

-           Loaded with Vitamins, minerals, and fiber

Same food log…

  • Reese’s Peanut Butter Cup    230
  • Subway Cookies         400
  • Frosting           140
  • Swedish Fish   140
  • Dove Chocolate          210

Total Calories           1124

-         no nutritional value

Food Log #2 

  • Peas   100
  • Veggies 120
  • Spinach 5
  • Peppers 19
  • Carrots   35
  • Peas  62
  • Lettuce 15
  • Tomatoes 11
  • Cucumber 23
  • Carrot 23
  • Broccoli 2
  • Salsa 20
  • Spinach 5
  • Peppers 19
  • Carrots  35
  • Peppers  31
  • Peas 100
  • Spinach  5
  • Spinach    5
  • Lettuce  15
  • Tomatoes 11
  • Cucumber  23
  • Carrots  23
  • Broccoli  2
  • Lettuce  15
  • Tomatoes  11
  • Cucumber  23
  • Carrot  23
  • Broccoli  2
  • Peppers  19
  • Spinach 7
  • Peppers  19
  • Spinach  5
  • Carrots 35

862 calories

-  Loaded with vitamins, minerals and fiber

Same Food Log:

  • Lindt choc   230
  • Chocolate chips    210
  • Chocolate chips    210
  • Reeses p-nut butter cups  210

Total Calories 860

no nutritional value

The take home

The calories consumed by the few sweets on the first food log doubled the amount of calories eaten by the same person through veggies. The bigger factor is that the ‘sweet’ calories provided nothing for the body as far as nutrition.

The calories from moderate eating of sweets on the second food log equaled the calories in that long list of veggies eaten. This person really did a great job getting their vegetables in, and it shows you the power of veggies. LOADS of vegetables. relatively few calories. I bet it took longer to prepare, eat and enjoy them.

I could go through that much candy in about 3 minutes, you?

But where is the “moderation” in this? If your plan called for 1700 calories a day you are eating half in sugar, which not only saps your body of nutrients but is taking the place of nutritious calories, like in lean protein and healthy fats. And if you are just adding it on top of everything else you eat, is it really a mystery you are not losing body fat like you want to?

Like Dean says, moderation isn’t always the end all, and you have to be realistic in what moderation really is.

Something to think (and act) on.

I am waiting for the food log.

Coach Nancy

From Fat to Fit: Spotlight on Coach Dean

03 February

Methinks I should have gone first on these Coach Spotlights so the bar was not raised so high with Meagan, Erin and Nancy!

How about some fun facts to know and tell?

As Nancy shared we met in school, and because we had the same last name we shared a mailbox (it was a small school). For a couple weeks I would find anonymous “interest” notes in the mailbox and couldn’t figure out where they were coming from. Duh! In my defense I just didn’t think anyone as beautiful and wonderful as Nancy would have any interest in me – who knew? Always makes you wonder when the ugly guys end up with the good looking wives. Anyway, we have been married 28 years as of Saturday February 8th, so I guess it worked out ok! :)

family

The Carlson Family (sans Kimberly)

Besides the whole last name thing, there was some other things we had in common. Her dad and my dad are both only children. Her dad and my dad are both Civil Engineers, and her mom and my mom are both nurses. And no, she is not my sister!

I grew up playing sports, and was really not an exceptional athlete at all. I went to a small private school and lettered in 3 sports (basketball, baseball and my first love soccer), but I probably would have gotten eaten alive at a larger school. My strategy now is to outlast all those guys that used to kick my butt back in the day. I actually am doing pretty well so far at that one!

I served 3 years in the Army at Ft. Benning, GA, which is where my son Tim is now stationed, and where he and Jeff spent the first couple years of their lives. Went back there for the first time in over 25 years when he graduated from selection school late last fall, which was kind of cool. Next time we go down I look forward to spending a little more time poking around.

After leaving the service I got a job with Domino’s Pizza in Manchester as an assistant manager, eventually working my way up to store manager and assistant supervisor of all three Manchester stores. That is really where my fitness journey began, because that is where I started to pack the weight on. It is a tough environment to be in. Fast paced, late night, grab and go – really just excuses I know, but those excuses eventually turned me into a serious fat boy.

Fast forward a few years, Tim is 15, Jeff is 14 and surprise – Nancy is expecting again! God certainly has a sense of humor, because we thought we were well done with kids. I am so glad now that He had another plan, but that was a doozy. I was working in the CAD department at A&B Lumber in Pembroke, and Nancy still had the daycare. Obese, pre-diabetic, and in a couch coma most of the time. Go to work, eat too much junk, sit on the couch and watch TV after work, go to bed and repeat. I still tried to play some pickup basketball here and there, but I am not sure I ever realized how poor of shape I really was. I got a clue at a church picnic, in fact the same one the picture on the wall in the Concord gym was taken at. There were some games and activities, and I came in dead last at a couple of the more active ones. I figured it was a normal part of getting older, I mean I was 33 or 34 after all – practically an old man! Never dawned on me that I could (or should) actually do something about it.

And then the wake-up call. Nancy is 5 months pregnant with Andrew (who is now about to turn 11) and I get a call on my phone at work from my son Jeff, who was homeschooled. “Derek is not breathing. Mom is working on him.”

And life changed forever.

Derek died of SIDS three weeks shy of his first birthday. We thought the stress was going to cause Nancy to lose Andrew. And yet by the grace of God here we are, over 11 years later, with 2 little girls added to our family, and with a whole second family called Get Fit NH.

When Derek died it made me realize I was wasting my own life. I couldn’t keep up with my teenage boys, and our family was going to get bigger soon. How would I ever be able to keep up with Andrew when he was 13 or 14 if I can’t even get off the couch now? At that time I weighed somewhere in the neighborhood of 280 pounds and wire tight 46” pants. 9 months later I was down to around 200 pounds, and that is where you all come into play. I loved training again, having lifted weights in some capacity since I was 14 lifting the old Sears concrete filled barbells in the barn. People asked me how I did it. This is America, so I figured I would make them pay me to find out! :) Seriously though that is when I started my education in fitness training, including a 3 year mentorship with King Sports International, and now have earned more training credentials than are worth talking about. And I continue to work at my craft because now I have a passion to be a better version of who I was for so many years.

 

photo (1)

The Get Fit Family!

I started training some clients one-on-one at the house, still working full time at A&B, and then starting mulling around doing group training. Really it was Dan Yeaton (that is Danno to you) that finally got me off my butt and in May of 2008 we started Get Fit NH outside, in my yard under a halogen light connected to my basketball hoop. We had eight friends of mine (including my best friend Nancy) coming, and then 2 days before we were going to start we got our first paying client sign up through the website – we were in business!

And it has blossomed from there. Sometimes (usually) I still can’t believe it. By the grace of God, the support of more people than I can name, especially Nancy, and a bit of hard work I now get to do what I love – which is train you! We have been so blessed with a fantastic team of coaches through the years, and of course I think we have the best clients in the world.

How cool is that?

Thank-you for all you do, and keep Making It Happen!

Coach Dean

Ten Things You Might or Might Not Know About Coach Nancy

20 January

(in no particular order of importance or significance)

  1. nancy2I have three brothers and one older sister. My brothers are to blame for any competitiveness you see in me. They are also the reason for me being on the winning team of anything I play. My siblings and their families all live in or near Indiana, which is where my parents still live. I of course had to make sure I won the “moved farthest from home award”.
  2. I stalked Dean for about three weeks before he noticed me. Yes, I was a secret admirer. I wrote him notes and left them around where I knew he would find them. Eventually I fessed up and we’ve been together ever since. And of course, I won the award for “meeting my spouse in the most unusual way”
  3. Dean and I will soon celebrate our 28th anniversary. While I didn’t win the award for being married first in my family. I did win the award for having the most children. Tim, 27, Jeff, 26, Derek, Drew, 10, Karalynn, 9, and Amy, 7. My youngest brother has since tied me with six children but I did it first!
  4. While I have worked in many different jobs, the longest was owning my own day care. I had this day care in two different states in three different locations. I operated the day care for almost 17 years. Again, I am the only sibling to own her own business.  I win that category as well
  5. nancy2When I met Dean my name was Nancy Carlson. Think about that for a minute…… My married name is actually Nancy Carlson Carlson. I just happened to fall in love and coaxed a man with my same last name to marry me. This makes for a very difficult situation when we tried to explain to our kids going to grandparents and Aunts and Uncles. They were almost all Carlson’s. So now I am winning and making unique impressions on more than just my side of the family. I have yet to meet another person who has done the same thing.
  6. In high school I played football. Yes, my brothers are responsible for the competitive edge. In fact I am so competitive, in my high school yearbook each senior picture had a list of accomplishments during their school years. I wanted my list to be long so I joined as many different clubs and teams as I could. If being well rounded was an event back then, I would have won. Some of the crazy things I did was be a Pom Pom girl, cross country, swim, French club, football, several plays, and other things that I can’t even remember.
  7. I was raised to love my God, my country, and my family. I remember so clearly the celebration of loyalty when our country turned 200 years old. I am still in love with this great nation. I am a patriot through and through. Sure I wish some things were different. There is not a perfect place on this earth.  I have so much joy in traveling around seeing all the great monuments and natural occurrences in the USA. I wish I could say I’ve been to all 50 states but I have not. In fact I have only been west of the Mississippi to travel to Texas, where Dean was stationed and our first son was born. If I could give out an award it would go to the best country ever.
  8.  Nancy skydivingI am a swimmer through and through. I swam competitively from 6 years old to high school. I love being in the water or near it. My parents have a small cabin in Wisconsin. We would stay there all summer as kids. My dad was a firm believer in making sure his two daughters could do everything his sons could do. (maybe that is where I get my competitiveness from). If I went fishing I found all the worms I would need, put the worm on the hook, as well as cleaned the fish too. I enjoy fishing to this day. By the way, I can drive a standard car and change oil because my dad made sure I could if needed.
  9. I would follow Dean to the end of the earth. There are quotes from the movie: Show Me the Money, “You had me at Hello” and “You complete Me”. That sums up Dean and I. He has always wanted to own his own gym. It was a no brainer when he suggested Get Fit NH. I was in. I would do whatever I could to make his dream come true. In doing so I have found my love of coaching. I was a shy kid. It would shock most people to know I talk in front of people. The Get Fit NH family has made me break out of my comfort zone in more than just this one way.
  10. God is a very important part of my life. I have gone through too much, seen too much in life not to think it was organized and put together by someone greater than myself. All that is good in me, is from God. I trust you see it.

I love my Get Fit NH family. I am so thankful you choose to train with us. The stories you’ve created because of stepping out of your comfort zone inspire me and your Get Fit NH family. Continue to Make It Happen.

Coach Nancy

 

Top 5 Posts of 2013

30 December

top5

Just in time for New Years we have compiled the list of your favorite blog posts for 2013. It always interest me what interests you, so it is fun to take a look at what you read the most. There is some gold in here, so grab a cup of some nice hot green tea, cozy up to the fire and get reading!

No big surprise a post about Pizza got your attention. If you haven’t tried these recipes you are missing out!

Leaned toned, or muscle? drops some serious knowledge bombs about attaining that sought after, healthy looking body.

Jill’s Transformation Story is inspiring and amazing!

Eating the right amount of food for you is key to weight control, so make sure you know How much am I supposed to eat?

Success Stories are popular (as they should be) so it’s no surprise that Katie’s shows up at number 5 on our list.

There you go, our Top 5 of the Year.

Do you have a favorite you would like to nominate? Share it in the comments below!

 

“12 Mugs of Christmas” from the Makers of UMP!

14 December

coffeeWe have a lot of “UMP” lovers at that train with us, and although you may not know it Beverly International, the makers of “Ultimate Muscle Protein” is a family owned and run company, just like Get Fit NH.

Roger and Sandy Riedinger are as passionate about providing the best quality supplements as we are about providing the best training, and that is one of the reasons we love doing business with them.

Sandy just sent over some recipes that she wanted us to share with you that she is calling “The 12 Mugs of Christmas”. There are some really great drink recipes using UMP. Some of them are sugar free, some of them can be adapted to be sugar free, and others are best saved as a post-training recovery drink.

Which one are you going to try first?

Thanks Sandy, and Merry Christmas!

Download your copy of “The 12 Mugs of Christmas” by clicking here

Eat Your Way Right Habit 8: Avoid Reading Food Labels

11 December

Nutrition Label by Get Fit NHOk, I guess that is more the result of Habit 8 than the actual habit itself, but still, it is a big time saver!

In my article on Nutrition Labels (click here to read) we deciphered a label section by section and gave some guidelines as far as what we should be looking for when we are choosing what we are going to eat.

But what if we could avoid all that nightmare altogether and eat tasty and healthy foods all at the same time?

That is where Habit 8 comes into play.

EYWR Habit 8: Eat Mostly 1-Ingredient Foods

You see 1-ingredient foods don’t need a label. Another term you could use to describe them is whole foods.

Take a look at the shopping lists from ThePPWKitchen.com

PPW Kitchen Shopping List 1

PPW Kitchen Shopping List 2

What did you notice?

That’s right. These are lists of almost all 1-ingredient foods.

You may also have noticed that most of these are fresh foods. If they are not refrigerated, frozen or eaten within a few days they will spoil.

Those are the nutritious, nutrient packed, and yes, tasty foods you want to fuel your body with.

When you eat Whole Foods – 1 Ingredient foods, you are avoiding a lot of the nasty stuff you just shouldn’t be putting in your gut.

  • Added sugars
  • Added sodium
  • Preservatives
  • Artificial sweeteners
  • Food dyes
  • Chemicals

and who knows what else!

When you start with whole foods YOU are in control. You get to decide what spices, and herbs or garnishes you add. You don’t have to worry about what’s “in there” except what you choose to add.

And no, eating 1-ingredient foods does not have to be boring.

Because you can still combine 1-ingredient foods into a delicious meal. In fact you can get pretty fancy using all 1-ingredient foods. For instance this Beef Fajita recipe from Coach Nancy is super easy to make and uses all 1-ingredient foods (unless you top with salsa):

Beef Fajitas

  • 1 ½ pound beef flank steak, cut into 6 even portions
  • 1 cup chopped onion
  • 1 large green pepper, cut into ½ pieces
  • 2 Tablespoon jalapeno peppers, can used canned
  • 1 Tablespoon chopped cilantro
  • 1-2 cloves garlic, minced
  • 1 ½ teaspoon chili powder
  • 1 teaspoon coriander
  • 1 14 ounce can stewed tomatoes, do not drain
  • Shredded cheddar cheese optional
  • Salsa, optional

Combine steak, onion, pepper, jalapeno, cilantro, garlic, chili powder, and coriander in slow cooker. Stir in tomatoes.

Cover and cook on low heat for 8-10 hours or on high 4-5. Using a slotted spoon, place on a bed of lettuce and sprinkle with cheese and salsa, if desired.

We are in the home stretch with Eat Your Way Right Through The Holidays 2013, and I am proud of all of you who are taking steps, some small, some bigger, to reach your health and fitness goals and make 2014 your best year ever!

Make It Happen!

Coach Dean

Eat Your Way Right Habit 7: Control Your Calories w/ Zero Sugar Beverages

04 December

sugarHard to believe that we are 3/4 of the way through our end of year challenge!

Are you feeling good?

Are you learning some things about your habits and your body?

Are you starting to see that good choices lead to good outcomes?

Keep it up!

This week we are going to focus on keeping the “sneaky” calories that really add up out our nutrition plan.

Did you know that the typical large coffee has 35 grams of sugar in it? Just one a day is an extra 140 calories. Have one of those every day and that is an extra 980 calories a week, or 50,960 a year.

That’s enough calories to add 15 pounds a year – just from one cup of coffee a day!

Ever taken a look at the nutrition info from a double mocha peppermint latte? Ouch!

And even if you are not a coffee drinker there are plenty of other places where those calories are hiding. Soda, fruit juices, the wide variety of “sports performance drinks” that are supposed to be good for you. All these can add extra pounds and we don’t even think about.

Another downside to sugar in our beverages (even fruit juice) is how quickly it metabolizes and can cause blood sugar swings, which causes us to reach for more food, which adds up to even more calories.

So this week it is time to focus on those labels and see if there any sugar in there. But don’t be fooled by those sneaks, because they don’t all use the word “sugar”. Here’s some other names for sugar you might just see.

Barley malt
Cane juice crystals
Demarara
Dextran
Dextrose
Diastatic malt
Diatase
Ethyl Maltol
Fructose
Fruit juice
Galactose
Glucose
Golden syrup
Lactose
Maltodextrin
Maltose
Malt Syrup
Maple Syrup
Molasses
Muscovado
Panocha
Refiners syrup
Rice syrup
Sorbitol
Sorghum
Sucrose
Treacle
Turbinado

Wow!

I would encourage you to start now to wean yourself off all calorie containing beverages, but start with the sugar. The simplest way to achieve this is to get used to drinking water, green tea, and sticking with black coffee. If you need a little cream that’s fine, but the less calories you drink the more your body will thank-you!

Make It Happen!

Eat Your Way Right Habit 7: Drink only zero sugar beverages

Eat Your Way Right Habit 6: Start Your Recovery

27 November

smoothieHere is the bottom line.

Good post-training nutrition improves your body composition, performance and total recovery. Ignore it and those three will suffer. If we want to maximize our time in the gym, a proper focus on nutrition after training is key.

Nutrition Coach Ryan Andrews highlights the 3 primary reasons for having a solid post-training nutrition strategy:

Athletes/Exercisers want to:

  • Replenish their energy stores
  • increase muscle size and/or quality
  • repair any damage caused by the workout

And why do we want to do those three things?

“In doing so they want to increase performance, improve their appearance, and enable their bodies to remain injury free.”

and lastly from Dr. Andrews

“Proposed benefits of good post-workout nutrition include:

  • Improved recovery
  • Less muscle soreness
  • Increased ability to build muscle
  • Improved immune function
  • Improved bone mass
  • Improved ability to utilize body fat”

(You can read Dr. Andrews entire article on the Precision Nutrition site by clicking here)

Guys these are all good things, in case there is any doubt. Ignoring post-training nutrition as part of our overall nutrition strategy is not a good decision. You don’t want to be sore all the time, with suppressed immune function and your body holding onto fat like a 2 year old holds onto his favorite blanket, do you?

So what does good post-training nutrition look like?

There are really 2 parts to that answer.

  1. Consume a drink consisting of a protein/carb blend during and/or immediately after training
  2. Eat a whole food meal within 2 hours after training

I am going to go with the premise that most people reading this are looking to lose body fat. That being said a protein/carbohydrate ratio of about 1:1 seems to work pretty well, although going as high as 1:2 usually is just fine. You don’t have to go crazy with the amount of protein, ~15-25 grams is fine, with the corresponding ratio of carbohydrate.

Some good choices for Step #1:

  • Very Blueberry Smoothie (recipe here) has 27 grams of protein and 35 grams carbohydrates
  • Myoplex Nutrition Shake has 25 grams of protein and 23 grams of carbohydrate
  • If you want to go with something more solid, a Dale’s bar has 22 grams of protein and ~33 grams of carbohydrates depending on the flavor.

Step #2 corresponds with our previous habits. You want to have a meal that includes protein, vegetables, and this is also when you want to eat your “other” carbs, for all the reasons we outlined in previous weeks.

Many of our clients (the 8:30am ladies in Concord are very good at this) have their protein shake pre-mixed and waiting in the car for the ride home. This is ideal. As soon as you shout “Make It Happen” you should start sipping that drink or chewing that Dale’s bar. If you do that, you have Habit 6 covered!

Frequently Asked Questions

Q: Why does Habit 6 specify protein and not carbohydrate?

A: To remind us that a “sports performance drink” such as Gatorade(r) or Powerade(r) is not adequate, because it does not have enough protein to start the protein synthesis recovery process. We want carbs, but we need the protein first and foremost

Q: Why just after resistance exercise? What about after cardio?

A: When we specify resistance exercise we are talking about weight and/or interval training such as here as Get Fit NH, as opposed to endurance exercise. Resistance and metabolic resistance training is designed to break down the muscle in order to build it back up and make it stronger, which is why protein is needed for repair, and the carbohydrate assists recovery in that process. Endurance training generally does not elicit the same physiological requirements, unless it is continuous work for 45+ minutes.

Q: Do I have to eat the solid meal within 2 hours afterward, or can I just skip it so I can lose weight faster?

A: Skipping this meal is a real good way to get “skinny fat”. In other words you may drop total net pounds for a little while, but what is going to be left behind is less muscle and more saggy. Not cool. You want a foundation of lean muscle, yes, even you ladies. The appropriate amount of body fat on this foundation of lean is what gives you the “toned” look with curves in the right places. Guys, just stick to the muscle part, ok?

Eat Your Way Right Habit 6: Eat/Drink your recovery nutrition including lean protein within 1 hour after resistance training.