Category Archives: health

Whats with the Beef?

Usually when people associate taking a protein supplement the first thing they think of is Whey. Then maybe egg or milk, then soy, followed by numerous different plant sourced proteins. To often Beef protein is overlooked or not mentioned.

 

I thought I would write just a bit about beef protein, why I like it, benefits, and some products I would recommend.

 

Couple reasons why I like to add in Beef protein into the mix,

  1. Usually very low in fat, and usually no saturated fat. Makes it very easy if you just need to hit a protein mark without using up other macros.
  2. On a biological level, beef protein ranks right at the top along with egg and whey
  3. Typically beef proteins are very low in sugar and overall carb count. Again making it easy to use as just a protein macro marker
  4. With carbs and fats very low, it makes the beef protein easier to digest, and beef protein is broken down in the stomach vs the intestines which helps avoid that swelling sensation some might experience when drinking whey.
  5. You can also find extra vitamins/minerals, and creatine in beef powders.
  6. You can still cook/bake with beef protein

A few products that I could recommend would be

-Carnivor by MuscleMeds —- Also their carnivore muscle brownies are fabulous

– Paleo Protein by MHP

-Beef Protein Isolate by Olympian Labs

I have used all of those brands with great success. They all are very low fat and low carb which makes it awesome for me as I find myself using them towords the end of the day to hit lacking protein. Since they are also low fat low carb they would make a great post workout shake as the body isn’t getting caught up on digesting anything but the protein.

I plan to start incorporating more beef protein into my baking as well, so stay tune to see some new recipes coming featuring beef!

 

Going to include a nice little article I thought was a good read as well. Dives in deep about protein in general.  http://www.jssm.org/vol3/n3/2/v3n3-2pdf.pdf

http://www.jssm.org/vol3/n3/2/v3n3-2pdf.pdf

Surviving the booze cruise

Hey everyone!

I thought with New years right around the corner I would give a few pieces of advice when it comes to booze and making it fit into your macros and daily life!!!

 

So first lets talk about how to track alcohol as I see many are very confused about it.

So, when consuming alcohol it is a empty calorie, yet that does not mean it is just a free drink. We need to account for those calories somewhere….. but where?

Here’s how we will do it.

Lets take your average beer, that has say 150kcals.

Now you can go about this two different ways. Either take it as a fat source, a carb source, or a combo of the two.

So take 150/4= 37.5

or 150/9=16.6

So that 1 150 calorie beer could be either 37.5g of carbs, or 16.6g of fat. That way you are accounting for all of the calories. Be careful just scanning in a bottle of beer, or wine as if they do list carbs they are not accounting for all calories so you will have to manually enter it.

This way, if you already know what you like to drink you can plan ahead and estimate how many grams of carbs/fats you will need to set aside.

Now, what is the most macro friendly Alcoholic Drinks?

Lets Start with Beer. Here are the 10 most commonly found macro friendly beers.

  1. Budweiser Select 55: 55 calories
  2. Beck’s Premier Light: 63 calories
  3. Miller 64: 64 calories
  4. Amstel Light: 95 calories
  5. Anheuser-Busch Light Pale Lager: 95 calories
  6. Michelob Ultra: 95 calories
  7. Natural Light: 95 calories
  8. Miller Light: 96 calories
  9. Heineken Light: 99 calories
  10. Corona Light: 99 calories

and the 10 to look our for

  1. Samuel Adams Boston Lager: 180 calories
  2. Guinness Extra Stout: 176 calories
  3. Sierra Nevada Pale Ale: 176 calories
  4. Pete’s Wicked Ale: 172 calories
  5. Anheuser-Busch Ice Pale Lager: 171 calories
  6. Harpoon IPA: 170 calories
  7. Heineken: 166 calories
  8. Long Trail: 163 calories
  9. Killian’s Irish Red: 162 calories
  10. Molson Ice: 160 calories

Here is a list of some wines, least to most macros for a 6 0z pour

German Spatlese Riesling (Dr. Hermann “H” 2009)110 calories, bottle 495 calories

Slightly Sweet Lambrusco (Lini 910)140 calories, bottle 630 calories

Cabernet Sauvignon from France160 calories, bottle 720 calories

German Auclese Riesling160 calories, bottle 720 calories

Cabernet Sauvignon from California175 calories, bottle 788 calories

California 16% Zinfandel (Bob Biale)190 calories, bottle 855 calories

Australian Shiraz (Mollydooker The Boxer)190 calories, bottle 855 calories

Chateau Y’quem270 calories, bottle 1215 calories (note: standard serving size is only 2oz which is 90 calories)

Ruby Port310 calories, bottle 1395 calories (note: standard serving size is only 2oz which is 103 calories)

Tawny Port320 calories, bottle 1440 calories (note: standard serving size is only 2oz which is 106 calories

And finally your most macro friendly liquor per 1.5oz svg

Vermouth, 64kcal

Coconut Rum, 77kcal

Beefeater Gin, 98kcal

Rye Whiskey 104kcal

Scotch Whiskey, 104kcal

White Rum, 104kcal

Vodka, 104kcal

Cognac, 104kcal

Tequila, 104kcal

I would recommend either drinking these on the rocks, or mixing with a diet soda to save yourself un needed carbs.

 

Alright, so now that you know how to track booze, what’s the plan of attack?

Well for me, I like to drink on my reefed days so I have that extra cushion but if you happen to not have a reefed day or drinking doesn’t fall on that day here’s the plan.

Can take it a few ways. For me in particular, I will usually either fast for most of the day consuming few calories from fats and carbs and just making sure to hit my protein levels. That way, come drinking time I have made sure to hit my proteins yet gives me quite the cushion for available drinks. For me, that way if tracking gets lost through out the night I can feel better by knowing I gave myself quite the deficit going into the night and I wont worry so much about going over by 1 or 2 drinks. Leaving room in the macros for the day also comes in handy if you fall trap to those late night drunk hunger callings . Most of the time, the food isn’t the healthiest option but having yourself a nice stockpile of macros can make the hit not as bad.

One more thing I like to do is keep water handy with me well I am out drinking. This will help prevent you from a nasty hangover the next day due to dehydration.

 

I hope some of this will help you tackle your next outing with no problems!

 

The Plan to takeover the holidays!

Hey everyone! With the holidays just around the corner I wanted to share a few tips and tricks to help you win the holidays and not put on a ton of excess weight.

1. Trim up some dishes. If a recipe ops for nuts, or full fat cream cheeses, gravy, sauces, and butters. Look for lite butters and gravys, low fat or fat free cream cheeses, greek yogurt, fat free dressings, or leave them out completely. A big one for me is using fat free cottage cheese as dressing or my salads.

2. Load up on macro friendly foods such as salads, fruits, lean proteins, and veggies. Piling your plate high with these foods will not only limit place on your plate for macro dense foods, but they will help fill you up so you have less room left for sweets.

3. Bring your own dishes. Veggie plates, fruit salads, turkey roll ups, and so many more. That way you at least have a good go to dish in a pinch if you need some snacks.

4. This one is more of a mental thing, but wearing tighter clothes will actually make you eat less because you will feel tighter in your clothes much faster than if you wore loose clothes. Mentally you will want to eat less so you are not uncomfortable in your clothes.

5. Make sure to keep your water close and stay hydrated! Staying hydrated can be key to not over eating during the holidays. Having more liquid in the system will help with hunger cravings. Also adding a bit of lemon juice to your water can help curb appetite!

6. Chew gum. Keeping the mouth busy can help take the mind off eating.

7. This gets different opinions, but I like to either fast for the day until dinner comes, or ill eat mainly protein leading up to the meal to save most of my calories for that one meal to help prevent way over doing my macros.

8. Sub out full sugar drinks for diet or lite versions to help save calories. Also do this if you are making cocktails as this will save you numerous calories.

9. If possible do some type of exercise that day just to help bring yourself into a calorie deficit.

10. Choose to be a helper! Help make food, drinks, set the table, anything that keeps you busy and helps prevent you from unneeded snacking.

11. Moderation is key. 1 cookie is fine. 20 cookies…not so much. Enjoy, but be mindful.

12. Don’t be afraid to say NO. Often times, friends and family can pressure you into eating more than you want or need to. Don’t be afraid to say no. You know you have goals in mind and are doing your best to achieve those goals. You are not being rude denying that 2nd piece of pie or extra helping of mash potatoes.

13. Don’t be a scavenger! Once you are done eating, either remove the food off of the table, or remove yourself from the table. The longer you sit there looking at goodies, the more tempted you are to start taking unneeded bites that can quickly add up!

14. Leave the leftovers. Let someone else take them home. You had your day of enjoyment, now lets get back on track. Last thing you need is a plate full of grandmas cookies sitting on the counter staring you in the face for days on end.

15. Last but not least, remember that it is the holidays, and you are allowed to indulge. Enjoy yourself, but stay reasonable. If you want 1 more cookie, or that glass of wine then do it! Obviously there is a point, were you are just destroying progress downing an entire platter of cookies by yourself, but that 1 extra cookie that will put you a bit over your macros will not derail all of your hard work!

 

 

These are just a few tips and tricks I use that I have found to help get through the holidays. I hope this helps you conquer your day!

Wait, I forgot ….. Whats Flexible dieting??

I want to start adding in more rants, opinion based articles,  training resources, and more…. but I am not the best writer so bare with me.

I wanted to right up a little something about Flexible Dieting.

Key word…. FLEXIBLE.

What does flexible dieting mean to you?

Well for me, it got me away from labeling foods as ‘bad’ and developing a mental capacity on labeling ‘cheat meals’ If the plan was that great would you have to cheat on it?

It also brought back all of the foods that I enjoy to eat, on a daily basis rather than suffering eating foods I may not like for weeks on weeks to the binge one day on everything and everything I can think of and fit into my mouth.

Now to build on that I see so many people who adapt the flexible lifestyle which is great, but then they allow themselves to fall into some of the same ruts or issues that they faced when ‘clean eating’ or even more issues! I don’t know how many times I’ve seen someone have a meltdown because they cant weigh something, or find nutritional info on it. Continue to pass on social events in fear they may have to eat something they didn’t prepare, fall back into eating only the same foods over and over again because its easy to track. Believe me I have been there! Now grant it, if you enjoy eating a particular food a lot by all means DO IT! I love ice cream, so I eat it almost every day, but what I mean is people will only have chicken breast/broccoli/sweet potato in fear of making something else may be to difficult to track.

We must remember the goal and purpose of flexible dieting. To develop a healthy, maintainable approach to life long healthy eating habits to sustain our current goals at hand.

With the tools and tricks I have learned from flexible dieting I feel that I could venture out and never use a scale again, never track my food again, and still be alright. Making smart decisions and to remember that moderation is key. ANYTHING in excess can be ‘bad’ for you.

With that said, you also need to look at current and future goals and use that to be a base of your decision. For instance if I am trying to diet down for a show, or make weight for a meet it would be very beneficial to be weighing and tracking my food to dial in progress and really be in charge of positive or negative results.

Now on the flip side, if its your off season, if your going on vacation, having kids, whatever it may be that your primary focus may not be making weight, then by all means have a more intuitive style of eating. With that said you still want to be conscious and aware of portions, making sure your eating good micros, hitting fiber, and staying hydrated but after that just enjoy yourself!

Don’t allow a great way of eating take control of your life, so that you don’t continue, or start to develop unhealthy eating trends or habits, and worst case scenario give up on yourself.

Thanks for reading guys and gals, like I said writing, grammar, all that good stuff has never been my strong suit so bare with me as I develop these skills, just like anything else we do.

Always strive to be better than yesterday.

-Dusty