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!

Tis the season to be festive

Well…… Christmas is right around the corner and all the goodies that come with it are knocking at the door. I had been thinking of doing something involving Gingerbread, so I thought I would whip up some quick cookies.

This is a good base recipe with super low macros. I intend to build on this recipe to make it even better. I have a couple ideas that I will be trying out tonight and will update the new versions if they turn out better.

 

Until then, give these a try! I apologies about the picture! It is all I had!!!!!! I will be sure to get updated ones asap!

IMG_20151213_182909

Dry Ingredients:

30g Vanilla Protein

10g Brown Sugar(I used splenda blend)

14g Coconut Flour

1 tsp Ground giner

1/2 tsp cinnamon

1/4tsp all spice

 

Wet Ingredients:

80g Unsweetended Applesauce

16g Molasses

 

Step One: Put all dry ingredients in a bowl and mix well. Make sure that everything get combined.

Step Two: Add in Wet Ingredients and mix well.

Step Three: Place cookies on a non stick surface and bake at 350 degrees for 9-11 minutes.

Step Four: Take out of oven and move to a cooling rack.

 

Boom all done! I was able to get 6 decent sized cookies with this recipe, but you could always go with 3 big ones!

Macros Per 1 cookie: .3g Fat / 7.1 Carbs / 4 Protein

 

I ate 4 right away 😀

If you make these be sure to let me know!! You can find me here, or on Instagram under @the_flexible_baker !

 

Happy Holidays Everyone!

DMACROS RECIPE BOOK !

Screenshot_2016-02-23-11-18-45.png*****When Purchasing book, you will need to follow the redirect link for download. Print or Save once redirected*****

 

Hello and Welcome!

If you are reading this then that means you are interested in my very first Recipe book! I have spent months fine tuning this book to make it as user friendly as possible and easy for my IIFYM family! I have included 11 of some of my favorite sweet recipes. I have a few seasonal favorites, cakes, brownies, cookies, and more! Some bake, some no bake, chocolate, peanut butter, it keeps going!

I have tried to make every recipe as simple and user friendly as possible, so even if you have little to no baking experience you will still be able to make some killer baked goods!

Listed in each recipe is a detailed ingredient list, tool list, macros listed, and a note section with a few helpful pointers to get you through! Scale is not required but it is recommended as everything is listed in either grams or ounces.

I have spent quite a bit of time on this so I hope you enjoy!

***When Purchasing book, you will need to follow the redirect link for download. Print or Save once redirected*****

Until next time, Happy Baking!

PayPal - The safer, easier way to pay online!

Screenshot_2016-02-23-11-18-58

 

DON DON DON POWER PUMPKIN!

I have been playing around with different versions of no bake goodies, and from what I can tell these type of oat ball items are very popular. I have also gotten great feedback that these taste great, which is nice. I would like them to be a bit less wet, so in making these take that into consideration. All my taste testers thought the end product was fine, but I am picky I suppose.

IMG_20151111_211622

I apologies as I thought I had a picture of them alone but I do not.

What you will need.

Dry Ingredients:

140g Old Fashion Oats

15 Chocolate Chips – I used mini’s

88g Cinnamon Protein

1 tsp Cinnamon

2 Splenda Packets

Wet Ingredients:

50g Honey

120g Pumpkin

 

Step One: In a bowl mix together all dry ingredients except the chips.

Step Two: Place wet ingridents with dry and mix.

Step Three: Add in your chips and mix once more.

Step Four: Make into balls and place on a plate. I got 16 balls roughly 26g a piece.

Step Five: Place Plate in Fridge for at least 30 min, but longer the better.

Step Six: Once set, pull out and eat!

Macros Per Ball : 73 cal / 1.3g fat / 10.7g carbs / 5.4g protein

I have found these to keep better in the fridge then out on the counter. When I make these again I think I am going to take the pumpkin down to 100 grams and see how it fares.

Static stretching, and why you are doing it wrong

Hey guys,

I know this is not food related, but I recently got the opportunity to guest write in a new fitness article that is coming out focusing on the top Gym faults that we as trainers see. had a 350 word cap and I went over so I had to cut some things down to make it fit.

 

This was pretty big for me, as I would love to be more than just the food guy. I want to be able to share information with people in a way they can understand it, and information that will help better themselves in some way, shape, or form. Bare with me as I go down this journey. I have terrible grammar, no post high school education in a school setting, so all my information I learn is through seminars, certs, and my own reading.

Today, my topic is on Static Stretching and why you shouldn’t do it Pre Workout. Please enjoy, and I would love to hear some feedback if you enjoyed this, if you didn’t, do you agree, disagree, whatever!

 

Static Stretching Pre-Workout
 I have chosen to discuss Static Stretching because I have noticed people making the same mistakes continuously during their warm up’s. Research has shown that static stretching is counterproductive prior to exercising, yet we have been conditioned and reinforced to continue this practice, through gym class, sports, and so forth. Hopefully, I can shed some light on why you should not be static stretching prior to exercising.
Studies have shown that static stretching pre-workout before performing explosive movements can impair and decrease performance significantly. Picture a rubber band being stretched thin and losing its elasticity, that is what you’re doing to your muscles when static stretching pre-workout. You are robbing yourself of the valuable stretch reflex, used to help you ascend in your squat or help your vertical jump.
Static stretching is also believed to warm your muscles up, but this is false. Before exercising, you spend your time warming up your muscles and core temperature, so that the body is primed to tackle the task ahead. Furthermore, dynamic stretches prepare your body through specific ranges of motion and positions, in which you might be going into during exercise; in contrast static stretches make you relax your body, and attempt to further push your body past its current range of motion. that is not priming your body to handle maximum loads, generate torque, perform as fast or explosive as needed.
It is also believed that static stretching is the cure to Delayed Onset Muscle Soreness(DOMS). This is also not true. The best way to he recover a sore muscle, is by working that same muscle group, whether it be lifting or dynamic stretching, to send new and fresh blood to the area. This will then help solve your muscle soreness and aid in recovery.
If you still want to static stretch pre-workout, I would recommend 2-5 minutes of soft tissue work, followed by light static stretching (2-4 movements), then dynamic stretching (4-8 movements) to better warm and prime the body. Some effective forms of dynamic stretches are: Arm Circles, Lunges with rotational twist, Shoulder rotations with PVC or resistance band, knees to chest, and leg swings(front, back, side to side). Those are just a few, but the list goes on.
In conclusion, I would recommend moving your static stretches to post workout, to help cool down your body. Remember, the goal is to warm your body,  get you ready to tackle the task at hand.
Dustin Chronister
CPT, CSN, USAW Club Coach, USAPL Coach, CrossFit level 1
Instagram: d_chron
Website: dustyscalculatedmadness.wordpress.com
Email: chronisterdusty@gmail.com

Lets get Hyped!

Just a little teaser for the cookbook!

IMG_20151116_204837

Pumpkin Spice Cake

IMG_20151018_201014

Red Velvet with a Vanilla Butter Cream frosting

IMG_20151030_145830

Peanut Butter Chocolate Chip Oat muffins

IMG_20151118_093328

Pumpkin Chip Muffins

Pumpkin Pancakes

IMG_20151111_211622

Chocolate Brownies

Pumpkin No Bake Oat Balls

IMG_20151115_184025

Peanut Butter Banana Bread

Chocolate Chip Oatmeal Cookies

Snickerdoodle Cake Bars

 

I plan to have roughly 12 recipes in the first release! Yes, that means you don’t get to see them all!!!!

Should hopefully have it all wrapped up and ready for purchase in December!

 

In the meantime keep up to date with whats going on over on my Instagram Page! d_chron

 

Fitting as much into as little as possible

%d bloggers like this: