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eating healthy

The Move More, Eat Less Challenge

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The Move More, Eat Less Challenge

A few weeks ago, something dawned on me while my girlfriend and I were strolling through our neighborhood in the Sunset. We passed by our favorite local ice cream joint (which is located directly across the street from our gym by some twist of cosmic irony) and were overcome by temptation for the second day in a row. Normally we exercise more restraint, but alas, the ice cream won that day. Jokingly I said, “Well, as long as we workout more times in a week than we eat ice cream, we'll be okay.” I then realized that for most folks, they eat out far more often than they exercise. From that, an idea was born.

Here in San Francisco - where we take our food very seriously - the old adage of ‘move more and eat less’ isn't shown enough love. A lot of people engage in some amount of regular exercise, but the amount of it relative to the volume of food consumed isn't in the best proportion. I realized that most clients I have worked with go out to eat quite a bit more than they engage in vigorous exercise. As such, this version of the ‘move more and eat less’ challenge was born: on a weekly basis, try to get in the gym and perform vigorous exercise more times than you go out to eat.

Every challenge needs some guidelines to be effective. Although I don't want to make a rule set that's overly-specific or restrictive, some structure is needed to adhere to the spirit of the challenge. I'll make some suggestions below to help guide this process.

  1. The exercise session needs to be a minimum of 45 minutes in length, and it needs to be hard. Something like walking through the city doesn't count. Honestly, many forms of yoga or pilates wouldn't really qualify either. I'm not saying they have no value, but the level of energy expenditure is simply not high enough for our purposes. The exercise should increase your heart rate significantly and make you sweat (and not just because it's outside in the heat or in a hot room). If you can't engage in vigorous exercise for some reason, exercising to the level of a brisk walk for 90 minutes would also suffice.
  2. As far as whether or not a meal is considered “eating out” is a bit more subjective. However, a good rule of thumb is if you're selecting your meal based purely on taste, then it should probably count as eating out. If the meal is selected in an attempt to make it balanced and nutritious (and reasonably portioned), then it doesn't add to that count. So, if you cook a giant bowl of fettuccine alfredo at home, that's still “eating out.” Conversely, if you get a grilled chicken breast salad at the lunch spot near work, that's not “eating out.” I think you get the idea; it's about the spirit of how the meal is composed, not the technicality of who prepared it or where it was consumed. Additionally, every 3 drinks (1 beer, 1 glass of wine, or one shot of liquor) you consume in a week is considered eating out. So, if you drink a beer or glass of wine every night with dinner, that's 7 drinks or 2 extra counts of eating out for the week. If you go out to eat and drink a few drinks, then you just ate out twice. I know this is a bit of a stretch, but I consider it so impactful that I felt it was worth using our imaginations a bit.
  3. Tally up both of these things, and try to make sure the number of exercise sessions is greater than the number of times you eat out in a week - it's really that simple. Start by trying to do this for a month, but you can aim to make it more of a long-term lifestyle choice as well.

The beauty of this challenge is that it helps you understand just how much exercise is required to counteract poor nutrition habits. For most people, the sensible choice is to change both habits a bit: exercise a few more times per week, and eat out a few less times per week. However, if eating with tons of freedom is important to you, then you do have the option of trying to balance that out with a massive volume of exercise. As well, if you really don't want to exercise much (I recommend against this option the most) or have health issues that prohibit this, then you can be very strict with your eating habits. Try it out and see how it goes!

Hopefully this arms everyone with yet another tool in the battle to enjoy the finer things in life while staying healthy. If nothing else, it will provide you some perspective on your lifestyle. That's all for today… Cheers!


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Ditch the Take-Out, Dine In

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Ditch the Take-Out, Dine In

Calling all novice chefs out there! Your time is here! It is time for you to shine! Creating a healthy relationship with food and developing simple cooking skills can have so many benefits for you! I know we can all get into the habit of ordering too much Postmates, or participating in one too many happy hours and we can see the effects in our wallets and our pants, but look no further, I’ll let you in on some of my best at home eating secrets to pump you up for your next home cooked meal!

Photo Credit: Pixabay

Photo Credit: Pixabay

1. Invest in a good couple of knives, or maybe just get some honing steel.

You really only need 3 knives: a chef’s knife, paring knife, serrated knife. A chef’s knife is a definite kitchen essential, you can do everything with it- chop veggies, cut meat, etc. The paring knife is for smaller scale things like mincing garlic and slicing strawberries. A serrated knife, also known as a bread knife, can be used to slice bread, but also handle waxy fruits and veggies like tomatoes and pineapple. Now once you have your knifes, please make sure you keep them sharp! A dull knife is never a fun thing, for you or your food. Invest in some honing steel, or you can always take your knives to get sharpened.

Photo Credit: Pixabay

Photo Credit: Pixabay

2. Buy fresh ingredients.

There is such a difference buying fresh than frozen. If it is not feasible for you to buy all our your ingredients fresh, just choose a couple! If you are worried about not being able to eat all of your produce in time, choose the essentials to buy fresh. For example, I typically have frozen green beans in my freezer at all times in case all my fresh produce ran out, but once you buy fresh, it’s really hard to go back to frozen.

Photo Credit: Tookapic

Photo Credit: Tookapic

3. Follow a recipe!

There’s a reason why most people enjoy going out to dinner, it takes the work out of cooking. But there is something really satisfying about eating the food that you worked hard to make and knowing exactly what went into it. If you’re not the best cook, there are a ton of recipes online as well as food bloggers who show you step by step instructions on how to make a meal. Another benefit of eating at home rather than in a restaurant is that you are in control over how the ingredients are prepped and put into your meal. Another plus is that you can post a picture to social media and show off your skills!

Photo Credit: Kaboompics / Karolina

Photo Credit: Kaboompics / Karolina

4. Have a dinner party!

San Francisco is blessed with such great food, it is really hard to turn down dinner invitations. But one way to get out of dinner ( if you can) is to throw a dinner party. You don’t have to be Martha Stewart to put something together, think of the rule of 3- an entree and two sides. Don’t get me wrong, it does take a little planning, but assign your friends to bring a side dish and all you have to worry about is the main course!

Photo Credit: Pixabay

Photo Credit: Pixabay

5. Focus on one thing at a time.

The last and final tip to make home cooking fun and exciting is to focus on one thing at a time. If you cannot be bothered with revamping your eating habits just yet, get good at one meal. Focus on cooking at home for one meal- if breakfast is your thing, try recreating your favorite brunch meal! Who doesn’t love a good homemade eggs bennie? If brunch isn’t your thing, try pizza! Premade dough is sold at most grocery stores so now all you need to focus on is the toppings- here’s your chance to channel your inner Chopped winner and make some kooky combinations!

As you can see, eating at home does not have to be a chore. It can be fun! I challenge you on your next date night, or night out with friends- surprise them with dinner, and who knows, maybe a new tradition will be made!

Happy eating.


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Grocery Shopping With Coach Amber!

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Grocery Shopping With Coach Amber!

Do you find yourself eating take out more often than you would like? Or do you find yourself never having food in the fridge?

If you answered yes to any of the questions above, keep reading!

With everyone’s busy schedules, it's hard to make time to make a home-cooked meal. Most of people don’t even cook on a daily basis, which is something I struggle with as well. It’s much easier and more time-efficient to go out and order food everyday, but the downside is that you don’t always know what goes into your food. The benefits of having home-cooked meals are significant: you are able to choose what you fuel your body with, you save money, and you get the satisfaction of being your own chef! Don’t know where to start?

Here are some tips:

1. Don’t go shopping hungry.

This is probably the last thing you want to do. When you are hungry, there is more of a chance that you will buy more food than you need and in turn, settle for more unhealthy foods.

2. Make a list!

Make a list and stick to it. This way, your grocery shopping time is cut down in half because you won’t be walking up and down aisles searching for the items that you want to get.

3. Avoid prime times!

AKA Weekdays after work 4pm-6pm

Sunday at ALL TIMES, unless you try to go when they first open.

4. Lastly, purchase simple food.

If you find yourself struggling to make a meal at home, don’t go and buy lavish ingredients that only serve one purpose. Purchase ingredients that can be used for multiple dishes that way nothing is going to waste.

Here’s an example of a week's worth of simple ingredients for easy-to-prepare meals at home. If you are cinched for time and really don’t have the time to go shopping on your own, you can try productivity apps and services such as Instacart, AmazonFresh, and CurbSpace that allow you to choose your groceries and have them available for pickup/delivery to save time! Listed below is a solid, go-to shopping list as well as a few recipes that can be easily made with those ingredients.

Sample grocery list: Eggs, milk, yogurt, berries, banana, onion, tomatoes, spinach, zucchini, mushrooms, chicken/other protein, grain (brown rice), avocado, garlic , tortilla (corn), black beans, lemon/lime

 

Here are some example recipes for breakfast, lunch, and dinner!

Breakfast

Veggie Omelette

Prep time: 5 minutes. Total cook time, 10 minutes. Serving size 1

Ingredients

2 eggs

2 Tbs chopped onion (yellow)

1 clove garlic minced

3 cherry tomatoes chopped

2 mushrooms chopped

Handful of spinach

¼ avocado

1 Tbs olive oil ( other cooking oil)

Salt and pepper to taste.
 

Directions:

Heat up pan to medium heat. Add olive oil. Chop up onion and garlic. Add to heated pan. Stir until soft and brown, about 2 minutes.  Keep stirring so that you don’t burn the garlic. Then add the tomatoes and mushrooms. Saute for 1 min. While you wait, crack the 2 eggs into a bowl and add a pinch of salt and pepper. Whip with fork so that the yolk and white come together. Add the handful of spinach into the pan and stir for about 30 seconds, or until wilted slightly. Finally add the eggs. Carefully stir the egg and veggie mixture until it starts to come together. Once cooked thoroughly on one side, flip over with spatula. Once flipped, then add ¼ of the avocado slices to one side of the omelette. After 1 minute or the other side of the omelette is cooked to your liking, fold in half and serve! Enjoy!

Quick Breakfast Smoothie 

Ingredients

½ cup yogurt

¼ cup berries (fresh or frozen)

Handful spinach

¼ cup milk (almond, soy, coconut)

Handful of ice

Directions:

Put everything in your blender of choice and blend until smooth.

Lunch/Dinner

Wannabe Chipotle Burrito Bowl

I love chipotle just as much as the next person, but with all of the controversy regarding the health of their restaurant I don’t want to take any chances. This would be a great recipe for date night in! Or to double up for a lunch and dinner!

Prep time: 10 minutes. Total cook time: 20 minutes. Serving size 2.

Ingredients

6 oz chicken, preferably tenders because they are easier to cook evenly ( fresh or frozen)

3 TBS onion, chopped

2 cloves of garlic minced

4 mushrooms chopped

6 cherry tomatoes chopped

½ zucchini chopped in small squares

½ avocado

½ can of black beans, drained and rinsed

4 tortillas (corn or flour)

1 cup uncooked rice

Cayenne, paprika, cumin to taste.

Directions:

Chicken prep: Time to season!  Add 1-2 TBS of each seasoning: cayenne pepper, paprika, and cumin as well as salt and pepper to taste.

While your chicken is absorbing all of the good flavors. Start chopping up your veggies and put to the side as well as draining and rinsing your black beans.

Now you're ready to cook!

Start the rice next!

Add 1 cup of uncooked rice into a sauce pan. Turn on heat, then add 2 cups of warm water. Bring rice to a boil, then simmer (low heat) with lid until rice is cooked through and no more water is left in the pan. Check occasionally and stir.

Time for veggies!

Turn on pan to medium heat. Add 1 TBS olive oil. Then add the onion and garlic. Stir until brown and onions are translucent. Next add the tomatoes, mushrooms and zucchini. After 2 minutes, or veggies are soft but not mushy add black beans and stir. Season with salt and pepper to taste. Then remove from heat and place aside.

In separate pan, time to cook the chicken! Turn on pan to medium heat. Add 1 TBS olive oil. Then add seasoned chicken to pan. Cook on each side for about 3-4 minutes depending on the size of the tender. Once cooked through, remove from heat and let rest for 5 minutes before you cut into bite sized pieces.

Time to assemble!

In a bowl, add ½ cup of cooked rice, ¼ cup of the veggie mixture, and ½ cup of the diced chicken. Top with sliced avocado. Feel free to enjoy with a tortilla, a squeeze of lime, or a dollop of plain greek yogurt for a healthier version of sour cream! Enjoy!

Now that you have some easy staple meals, there are no excuses! These recipes use up all the groceries I listed above, which saves you a ton of money and nothing goes to waste!

 

 

Learn more about Coach Amber here

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To Travel or Not to Travel?

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To Travel or Not to Travel?

Everybody travels.

Whether it’s for business, pleasure, or vacation, at some point, we all depart from the comfort of our homes to another location.  It might be a quick trip to the next town over or a thrilling adventure halfway around the world.  No matter what kind of trip it is, one thing stays true:

Our normal routines get thrown out the window when traveling because:

    •       If you work out in a gym, you might not have access to any equipment.

    •       If you run around your neighborhood, you now no longer have a familiar path.

    •       If you usually prepare your own meals, you don’t have access to a kitchen or fridge.

    •       If you’re used to a good night’s sleep, you’re faced with odd hours in different time zones.

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WORRIED ABOUT YOUR NUTRITION?

WORRIED ABOUT YOUR NUTRITION?

HERE ARE A FEW SIMPLE RULES.

 

What’s the number one question I have asked to me on a daily basis? The answer, what can I do with my nutrition to best supplement my workouts? Unfortunately there isn’t a simple answer to that question as everyone’s body is very different. I have some simple rules though that can help those who question whether their diet is helping them:

CARBS:

First off, please don’t stop eating carbs… They are the number one source of energy for our bodies, without consuming them your workouts will suffer! If you are trying to lose weight what I have found as a good rule is to limit your carbs to 2-3 servings per day. This means if you have a bagel for breakfast, sandwich for lunch, and rice with dinner you have had 3 servings of carbs. Cutting down to 2 carbs a day still keeps your energy up throughout the day but still keeps your overall calorie consumption down.

 

Ok now second off, which carbs you eat matter. Whole grains are the best carbs you can eat as they break down slower in your body so that they give you energy throughout the day. Examples of whole grains are brown rice, whole grain pasta (whole wheat if whole grain isn’t available), sweet potatoes (all colors), and oatmeal.

PROTEINS:

Ok so this portion is for those of us who indulge in animal meats for our diet. Sorry to my vegetarian friends, but I will write something for you soon. General rules for meats in your diet, try to limit red meats to 1-2 times per week, and that white meat is your friend. Chicken breast meat is the best possible, pork is also a good choice, and I love me some ground turkey. If you can stand it the next level is throwing fish in there 2-4 times a week. I know a lot of people can’t do fish and that’s fine if that’s you, but if you can get it into your diet a couple times a week at least the fish oils are great for your health. Lastly, eggs are great! One of my favorite foods for sure, and it’s cool if you get rid of the yolks and just go egg whites but you really don’t have to.

WHEN SHOULD I EAT?

EAT BREAKFAST!! Haha but seriously eat something in the morning… it’s not that hard and once you start it will become easier and easier until you’ll feel incomplete without it in the morning. Ideally beyond breakfast you should eat every 3-4 hours, so the exact time will depend on when you start your day. Think about having 3 full meals and 1-2 snacks, if this sounds like too much food for you then cut down your meals!

 

VEGGIES:

I know this is getting long so I’m going to keep this short, mix the colors of your veggies, get in mostly green but also red, orange, purple, and yellow. Secondly, from the section above I’m suggesting you have 4 or 5 meals per day, so try to have 3-4 of those include some sort of veggie.

 

WATER:

The recommended daily water intake is half of your body weight in ounces. This means if you weigh 140 pounds, you should be having about 70 oz of water per day, if you don’t know how many ounces of water your water bottle has feel free to ask us!

 

That’s all for now folks! I will come out with a second version of this soon with sections including: fats, alcohol, fruit, and more. Please feel free to reach out to me for any bits of advice on the side or if there is a section you would like me to cover in the next post!

 

 

Learn more about Coach Anthony here

 

 

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