Meal plans don’t work. Well, I guess it depends on what your definition of “work” is, actually.

For me and my clients, friends, family and anyone I have some sort of influence over or some sort of vested interest in, this is what my definition of “work” is in the context of aiming to correct or give aide to something, namely: lifestyle goals.

An attainable strategy in not only achieving and maintaining outcome based goals, but inspiring progress towards reaching for new, even more rad goals.

Cool, huh? That’s what I thought anyway. So here is my number one beef with folks that ask for a diet, or a meal plan or another form of quick fixings on a much deeper-roosted behavioural issue. Expect to only put a bandage on the wound when you fail to address the root of the problem.

Let’s look at diet for example: When we cut starch carbs, dairy and sugar out of our lives cold turkey, the success rate of maintaining that without any habit based practice in changing the lifestyle that is associated with one making those choices is significantly reduced.

Here’s a video that gives you my three pro tips to overcome the New Years funk…

In order for it to “stick”. We need to first address the behaviours that will get us on the right track. More on that below…

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As a Precision Nutrition coach, I find myself talking about this extensively so I wanted to put together a super informative info session that you and your friends can learn and interact with me on this upcoming Sunday, January 28th.

I just ran a great session tonight on how to beat post holiday, haven’t started my New Years Resolutions epidemic that runs wild every January…

Check the replay out here so you can get a taste of my presentation…

https://musicfit.yondo.com/r/1990/WxTuSsB0

Join in for tips on how to pick the right foods for your body type, how to make tiny, slowchanges that will get and keep that unwanted body weight off, and most importantly, learn how to feel and perform better at life.

Here is your private link: https://musicfit.yondo.com/webinar/what-s-a-macro-a-4-step-process-to-start-eating/3469

I hope to see you there.

Comment below, What’s your biggest challenge when it comes to food choices and your diet?

 

Until next time, stay sweet!

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A lot of folks don’t know the natural benefits of raw foods. So let’s open up discussion on one of them; beets.

Historically, these bad boys have been described as medicine, not just food. A true testament to their full potency. Here are my Top 11 points that should encourage you to pour a glass of natural beet juice every once in awhile.

11 Reasons To Drink Beet Juice

  1. Beets contain betalains. Two of which, betanin and vulgaxanthin contain loads of goodness, including antioxidants, anti-inflammatory and detoxification properties.
  2. 1 Cup of raw beets contains just 58 calories and 2g of Protein
  3. 1 cup of raw beets contain 6% DV of iron
  4. Lower blood pressure! Beets contain nitrates. Research shows that the high number of nitrates will immediately lower your blood pressure.
  5. Detox! Beet juice will help detoxify your liver, dump toxins and rebuild liver cells. Boom. Rad.
  6. Prevent premature aging! Lycoprene will help keep your skin elastic, so beets help prevent aging
  7. Energy! That nitric oxide produced from the nitrates will help you boost energy
  8. Lower blood sugar! Those dang soluble fibres found in beets help aide in reducing glucose in the blood stream.
  9. Improve sexual performance! Those nitrates are back at it. When they get converted to nitric oxide that stimulates blood flow. Bow chicka bow wow!
  10. May help arthritis and joint pain
  11. Helps to improve cognitive function. You will reduce your chances of dementia due to increased blood flow from the high amounts of nitrates found in beet juice.

Want to improve your nutritional profile this fall? Try my 10-day detox. Just subscribe to my Newsletter here and I’ll send it off to ya!

It’s simple. it’s healthy. It’s convenient. It’s friggin’ tasty AF.

Here’s the goods. Play with it. Make it your own.

  1. Pour some dressing down in the bottom. I dig the homemade wasabi dressing for an asian kick, or apple cider and olive oil for a fresh summer flavour. Boom. Mind blown.
  2. Thrown down with some berries if you’re into that sorta thing
  3. Veggies, veggies and more veggies. I like sprouts, carrots and lentils even.
  4. Protein!
  5. Nuts, grains and/or leafy greens

Boom. Cap it. Throw it in the fridge and you have a wicked easy lunch on the go.

You’re welcome. Now take a look at this awesome visual for inspiration.

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Mom was right all along. “Slow down or you’ll choke!”

Eating is an art. To some, it’s an act of getting as many calories into their mouth hole as quickly as possible. The correlation between this act and the irony of how parallelled their livelihood is is uncanny. If we can’t take 20 to sit, distraction free and enjoy our food – how can we expect to take 20 to sit and enjoy anything else.

Asides from the fact that it’s just a good practice in patience within the confines of the mile-a-minute paced lifestyle we tend to lead, here’s a couple reasons you need to slow the ‘eff down and enjoy your meals.

  1. Lose weight – if you’re looking to lose weight, eating quickly is going to produce the the opposite of that. Slow down so your body has time to process the food and tell you when you’re actually full. Otherwise, you force food down and you’re body goes “Oh shit!” when you’re already full. This is what is known as overeating and an unfortunate factor in our obesity epidemic especially in North America. Slow the eff down! Tricks to help you slow down would be trying to enjoy a conversation with people around you while you eat, putting the cutlery down in between your bites,
  2. Focus on your task at (or in) hand! – take yourself into a room free from distractions. Your body needs time to process the nutrients and work at digestion. If you half-ass it, it’s much like half-ass reading or something. You’ll produce half the results. You aren’t just what you eat, you’re what you digest. Let your body do it’s job. Slow the ‘off down! Play classical music, get off the phone…do your thing!

Those are a couple of my favourite reasons to slow the ‘off down when you’re eating. Your lifestyle might even follow suit.

 

Okay, so I borrowed a couple meal ideas from a few great sources the other day and came up with this amazing Power Plate. Here’s what you need:

1/4 sweet potato 

1 can of sardines

1 avocado

2 strips of turkey bacon

3 organic, free range eggs 

1/4 cup yellow pepper

1/4 cup red pepper

1/4 cup red onion

1/4 cup Franks 

1/2 tsp coconut butter 

1/2 tsp of olive oil 

1. Chop up all the veggies and mix them up with the eggs in a bowl, squirt some Franks in there too. Warm up the olive oil on a pan and pour the egg mix on he pan. Let that bad boy cook for 4-7 minutes, just don’t overcook the eggs.

2. Pan fry the turkey bacon on a separate pan until its golden brown, then let it sit for a bit.

3. Slice the sweet potato into a couple 1/4 inch slices and pop them in the toaster for a while. Keep it on a toastier setting, just watch that you don’t start a fire or anything crazy.

4. Put the turkey on the plate, pop the sweet potato on the plate beside it, spread some coconut butter on the sweet potato, crack the can of sardines, dump them on the potato, get your mix of eggs on the potato too. Once you have it on the plate, take your avocado and spread it on top. Go crazy and make guacamole and spread that on top if you’re into it.

Congrats, you now have a delicious Power Plate full of delicious healthy fats, a potent blend of protein and some excellent recovery carbohydrates! This is a perfect post-workout meal for anyone looking for crazy good results in the gym. 

You’re welcome.

Coach

Do you know the difference? I frequently get asked this during nutritional sessions so I thought it’d be beneficial to do a little compare/contrast definition work with the many different options of one of the most complete sources of protein in the North American diet: the chicken egg.

Now, I bet you eat eggs and if you’re like a lot of consumers, you’re “cost-effective” when it comes to your purchasing habits. That paycheque only goes so far, I get it. But I do advise three areas of your life to not go “minimalist” or sacrifice quality over cost. Toilet paper, can openers and you guessed it – nutrition.

When we are talking food, especially animal by-product such as eggs, a ton of harmful radicals can show up in that food source. Why? Well, simply put – the animal has to eat something in order to produce that food source, so you’re essentially relying on the nutrition of the animal to deliver the goods to your breakfast bowl…(did I just hear a collective gasp from the anal retentive control freaks in the room…?)

Yup, that’s right. If the chicken eats shit, you eat shit. (Think about THAT the next time you let your dog “kiss” your face…)

What’s worse is that not only will the toxins of poor quality nutrients show up on your plate too, they’ll be amplified since the time they were originally ingested by the animal. It’s called biomagnification, where in a nutshell, toxins fail to break down as they move up the food chain… it’s science… wanna learn more? Check this article out.

In any case, my personal choice is Organic as the amount of toxic conditions both as far as nutrition and natural habitat is significantly reduced, making for a much more nutrient dense byproduct – the egg.

Here’s the skinny on Organic vs. Standard vs. Free run vs. Free range eggs (in Canada) and support to my belief that you should generally pick organic animal products if you’re into that sort of thing. You know, eating animal things for dietary protein sources.

Click here to do your own research, bucko.

Or if you just want the Coles notes, standard is crap, omega 3 is unnatural, comfort coop is meh…free run is good, they get out of the cages and crowded atmosphere… free range is better because the chickens can get outside in natural environments too but overall, Organic wins. The birds are in a very natural environment, free to eat vegetarian feed in a comfortable and open habitat.

Remember, you don’t have to be a rock star to start, but you have to start in order to become a rock star. Stay sweet, chickies!

Coach