43 SHARES ShareTweet Here in America, we rely on the FDA to approve ingredients and chemicals used in our foods and determine whether or not it is safe for our consumption, but just how trusting should we be? After all, they wouldn’t knowingly approve something that could potentially hurt you right? Unfortunately, there are many ingredients that are approved here in the U.S. and found in common food items that are otherwise banned throughout the rest of the world. These ingredients are often used by companies in order to make their product more appealing, last longer, or to make it cheaper to keep the animals that will be used for food. Most of this is an effort to produce food more cheaply and increase profit. There are many questionable things that the FDA has allowed to be included in the foods we buy and consume while at the same time many other countries around the world ban them, leading you to question just how dangerous some of these ingredients are. Are other countries just being overly cautious or are they things we really should be avoiding? WHAT FOODS ARE OK IN THE U.S.? AND WHERE ARE THEY BANNED? Artificial Food Colorings These dyes are found in most processed and non-organic foods that are sold to us, yet at the same time, they are banned in most European countries, including France, Finland, Norway, UK, and Austria. In fact, many American companies remove the dyes and replace them with natural ingredients when selling to these countries. Two of the most well-known companies to do this are Mars and McDonals. M&M’s, owned by the parent company Mars, sells Americans candies full of artificial dyes such as Yellow 5, Yellow 6, and Red 40, while the European candies are made from natural food colorings. Another big company that is guilty of this is McDonald’s. This famous fast food chain uses artificial dyes in foods like their strawberry shake, while in Europe the company uses real strawberries to color and flavor their strawberry shake. Artificial dyes have been banned throughout Europe for the negative side effects it can have. Not only has it raised concerns in relation to allergies and cancer, but it is also known to contribute to hyperactivity and ADHD in children [1]. Growth Hormones rBGH and rBST These growth hormones are mostly used on cattle raised on factory farms in order to produce more milk, but questions have been raised whether or not these added hormones affect the people who consume beef or dairy products that come from animals treated with growth hormones. This is a highly controversial debate with inconclusive research that has been going on for decades. Some early research pointed to links between rBST and the development of many cancers, including breast cancer and prostate cancer [2]. This is one of the reasons many countries, including New Zealand, Canada, Australia, Japan, Israel, Argentina, and Europe have banned the use of these growth hormones in cows. The only concern isn’t just whether people are consuming these hormones, but also the effect it can have on the cows themselves. In 1999 the European Union effectively banned the use of rBST in cows, citing concerns for animal welfare. Cows treated with these hormones tend to have a higher rate of mastitis, an infection of the udders, and foot problems, both of which are debilitating to the animal [3]. When so many countries are banning a hormone deemed unsafe for the animal and questionable for human consumption. It is because of reasons like this that Morellifit sources its whey protein from cows in New Zealand, who has some of the strictest regulations on dairy cows. This is how you know there are no added hormones in your protein. Antibiotics in Meat When you think of antibiotics, you don’t think of something that is harmful, but rather medicine that is used to make someone better. But antibiotics are being pumped into the animals that are raised to become food. The reasons for giving animals antibiotics is normally due to the poor conditions the animals are raised in that cause them to be sick. These antibiotics are found in factory farmed beef, salmon, and poultry. The debate on whether antibiotics are safe to use, and why some places like Australia, New Zealand, and the European Union, is not just about the deeper mistreatment of the animals, which can lead to the need for antibiotics, the but affects it can have overall on the human population. When antibiotics are overused, bacteria can evolve to resist the medication, making it ineffective and treatment more difficult [4]. This is another reason Morellifit sources the whey used in its protein from New Zealand, in order to ensure there is no use of antibiotics in the cows. Drinks with Brominated Vegetable Oil, BVO So many drinks in the U.S. are made with brominated vegetable oil and it is added to sports drinks and citrus-flavored sodas in order to ensure that the fruity flavor remains mixed in the drink. Too many big brand named drinks use BVO, such as Mountain Dew, Squirt, Fanta Orange, Sunkist Pineapple, Gatorade Thirst Quencher Orange, Powerade Strawberry Lemonade, and Fresca Original Citrus. The problem with BVO are the effects it can have on the health of the people who consumed it. One study shows how BVO not only remains in the human body after consumption, but it builds up over time, even remaining for a time after consumption has stopped [5]. This can have unhealthy side effects, especially if over consumed. An article published in The New England Journal of Medicine discusses the case of a man who drank 8 liters of Squirt every day, which resulted in the development of ulcers on his hands which had swelled. Once cut off of Squirt, his hands returned to normal [6]. Other side effects include thyroid issues, cancer, autoimmune disease, organ damage, and birth defects. These are the reasons BVO has been banned in over 100 countries,
19 SHARES ShareTweet We all want to eat healthy without having to sacrifice taste or fun snacks. But just because you are eating a healthy diet doesn’t mean you have to miss out. In fact, I think the healthy snacks can be the best of all! And not just because of what they can do for us, but because of how great it tastes. Just check out this delicious blue pudding recipe that is so healthy, you won’t believe some of the benefits you can get from it. Ingredients: 1/2 banana, sliced 1/2 cup chia seeds 2 tsp hemp hearts 2 tsp shredded coconut Handful of Blackberries 1/2 lemon, squeezed 1 cup almond milk Blue Spirulina (or Majik) 2 scoops of Morellifit Vanilla Protein Directions: Add all of your ingredients into a bowl. Put your bowl of ingredients into the refrigerator and let it sit for 6 hours. Then take from the fridge, add 2 your protein and mix. Enjoy! THIS IS WHY YOUR PROTEIN MATTERS This healthy snack not only helps you get your protein in, but it has so many other benefits. This all natural pudding is delicious and makes for a great snack, especially once you add in your vanilla protein. By adding in your protein you can increase your energy, obtain a faster recovery, and support the development of lean muscle. Plus, the addition of protein helps to keep you satiated and full. Whether you want to gain lean muscle or lose weight, protein is essential to your diet so make sure you are consuming a grass-fed, high-quality whey. After all, why would you make a pudding full of healthy ingredients only to sabotage it with a subpar product? Does grass-fed really matter? Click here to see just how much it could be impacting your health. HOW THIS PUDDING KEEPS YOU HEALTHY While there are health benefits to all of these ingredients, there are a few that particularly stand out and being super healthy. These ingredients are the blackberries, the blue spirulina, and the chia seeds. These three ingredients really help to make this the perfect snack. Blackberries on their own are amazing at what they can do for you. They can actually help prevent cancer due to their high levels of polyphenols, particularly anthocyanin. They actually have the ability to prevent cell mutation, as we often see in cancer [1, 2]. These little berries can also help with inflammation, reduce stomach ulcers, boost brain function, improve memory, fight infections, and support skin health [3, 4, 5, 6, 7]. The blue spirulina that I added to the top of the pudding, the ingredient that gives my snack this really nice blue-green color, is another great superfood that we often don’t find in the foods we eat. Like the blackberries, it too has numerous benefits that just can’t be ignored. Spirulina has the ability to protect against cancer, fight inflammation, improve cholesterol, and reduce blood pressure. Plus, it has great detoxing properties, which can remove heavy metals from your body [8, 9, 10, 11, 12, 13]. And if you are trying to get the most out of your gym time, studies show that spirulina can increase endurance and decrease muscle fatigue. This will help you push harder in the gym and get the most out of your workouts, getting you to your goals fast [14, 15]. Chia Seeds can be another great source of protein, as well as antioxidants, omega-3 fatty acids, and fiber. This can help you lose weight and improve your cholesterol [16, 17, 18]. Whether you are eating this for the health benefits, or because of how fantastic it tastes, this is one snack you don’t want to pass up! And, if you noticed, even though this pudding contains a whey supplement, I had no problem letting my kids have a taste of it and that is because of how clean my supplements are. This means you don’t have to think twice about letting your kids taste this healthy snack. Click here to read more about why I don’t fear my kids sharing this great snack with me.
0 SHARES ShareTweet We’re BACK to BACK! Training with my boy Chauncey, going through another back workout. The last back workout was a higher volume higher intensity style workout, where as this one was shorter, still effective, still managed to get a great workout, great sweat and great back pump. The last one was more metabolic strength (more calories burned) vs hypertrophy strength (more muscle building) as shown below. On back days, I like to warm up using a mix of horizontal pulls and vertical pulls. This ensures I hit the entire back in just 2 planes of motion and really get that back nice full of fresh blood for the upcoming working sets. The pump is insane, and talk about sore the next day…a good sore of course. The sore that feels good when you flex and pump blood to the soreness, it’s a great feeling lol Follow this workout to a T and experience the pump for yourself, it’s real, it will burn and you will love it! Here’s our BACK-DAY workout: Warm-Ups Sets: Close-Grip Pull-Ups superset with Bent-Over Barbell (just the bar) Working Sets: Bent-Over Barbell Rows (4 sets 12/12/10/10) Chest Supported Reverse Flyes superset with Resistance Bands Pull-Downs (4 sets 12/12/10/10) Incline Pull-Downs superset with Elevated Seated Rows (4 sets 12/12/10/10) Assisted Pull-Ups superset with Swimmer Rows (4 sets 12/12/10/10) Btw, these workouts are being posted on our fitness Snapchat account username: morellifit Last but certainly not the least, shameless BCAA plug, Even though I’m not in a “caloric deficit” I still drink my BCAAs intra-workout because they’re that damn good! With 9.5G of BCAAs, an Electrolyte Blend, Citrulline Malate, and sweetened with Stevia, every sip gives me an extra rep, or at least that’s what it feels like! Refreshes me for every set! Thank you for giving us your attention today, and hopefully an opportunity to join you on your fitness journey, because that’s what morellifit is all about. It’s simple, we help you look and feel your best, faster and you can take that to the bank. If you’re goal is REAL MASS (8-10lbs), this program is the step-by-step blueprint to achieve lean gains faster (remember what I said). Hypertrophic through TUT (time-under-tension) is the key to lean mass gains. You can learn more about TUT training in this short video blog. You’ll want to immediately insert it if your goal is to put on lean muscle relatively quickly.
190 SHARES ShareTweet You’ve been there. Following a plan that’s supposed to get you lean. At first, you drop a few pounds. You cut calories just about as low as you can handle, while battling with intense hunger, and severe cravings, but then for some reason, when that fat that should be shifting – it starts going nowhere. And you feel desperate, disheartened, and like you’re a dieting failure. But wait – It’s NOT Your Fault! See, that’s the problem with fad diets. These diets say they are designed to get you shredded, strip away stubborn fat and give you the body of your dreams – but they are actually the cause of your lack of progress. In fact, not only are they sabotaging your results, they’re solely responsible for you rebounding and gaining weight. Your Body is Adapting In this world of calorie-counting and cutting portion sizes, it’s easy to believe that simply lowering your calorie intake will result in weight loss, and help you torch body fat. But this isn’t the case. In reality, your body adapts and compensates for this low-calorie intake by burning less. By slashing your calorie intake, your body descends into survival mode and tries to store everything you eat, meaning you’ll never burn fat. Here’s how it works – Eat Less = Burn Less But the reality is that there is a better way… Eat More = Burn More I’m not saying that suddenly switching to a high-calorie diet of donuts, pizzas and pretzels is going to get you shredded, but eating more nutrient-dense, healthy foods may well be the answer to your fat loss prayers. By giving it more whole foods, it’s primed to kick your metabolism into overdrive. How do I know this works? I was in the same boat. During my journey where I lost 27 pounds of pure fat, I hit a wall. That was when I thought that calories were all that mattered, and that low-calorie diets were “the answer.” But guess what I did… I started eating MORE calories from MORE whole-foods … and smashed that plateau, eventually reaching 8% body fat. How to Increase Your Calories to Lose Weight As much as low-calorie diets are bad news for weight loss, you can’t just double or triple your calorie intake and expect to see progress. In fact, such a huge jump up will almost inevitably result in a lot of fat gains. It’s all about increasing your intake slowly and surely, to where your TDEE should be for your goals. That’s why just jumping up a few hundred calories doesn’t work unless you know the numbers you should be hitting to get to your goal. There is a precise equation for not only figuring out where you are now, but where you should be and what macro (protein, fats, and carbs) ration is right for you. If you want a hand with this, check out my custom meal planning service. It takes all the guesswork out of it, and my team of experts and I ensure that we maximize your calorie intake as you get lighter, leaner, fitter and send your energy levels through the roof. You’ll be eating the correct amount of calories for your fat loss goals. And, you might just be surprised how much food you are supposed to be eating. You know what else that means? No starving on this meal plan! For details on my world class meal planning service click here. A Higher Quality Another HUGE point is that the calories you add have to be quality calories. We’re talking complex carbohydrates like rice, sweet potato, and quinoa. This also includes lean meats and oily fish as well as nuts and seeds. And of course – fruits and vegetables. These will fuel performance, stoke your metabolism, and contribute to burning more calories. Moral of the Story Food is fuel. You’re like a car. Think of your body as a fine specimen of sports car, like a Ferrari or a Lamborghini – you wouldn’t drive one of these beauties around with just dregs left in the gas tank, or full of low-quality fuel, would you? You should treat your body with the same respect. To perform at your peak, and allow your body to lose fat, you have to eat enough, and make sure that it’s nutritious, wholesome food. Remember – Eat more – burn more And of course – Be patient. Stay the course. And let’s get fit, together. For extra tips, hints, and a little more on how I’m currently losing fat faster than ever while eating over 3,000 calories per day, check out the video above! And for help putting it all together, the calories, the right foods, and the right ratio of macros, click here to get on your own Custom Meal Plan and off your crash diet. Turn your crash diet into fast fat loss and lasting results.
6 SHARES ShareTweet One of the most frequently asked questions I get is whether you should eat before or after your workout. The answer to this is not whether to eat before or after, but rather, what to eat before and after. Eating at both points will be critical to your success. It’s not a black and white picture either. What’s best for you to eat before and after each workout will heavily depend upon the workouts that you’re doing, as well as the goals you have in place. Taking all of this into account allows you to get the complete picture on the best pre and post workout foods and supplements. Pre-Workout The main thing to consider when eating pre-workout is what type of workout you are doing, as well as what your consumption has been like up to this point. If you’ve been eating regular meals, spacing them out every 3-4 hours and making sure to get a balanced mix of proteins, carbs, and fats in each meal, you’ll already be well fueled going into your workout. Therefore, the need for a pre-workout meal or supplement isn’t nearly as critical On the other hand, if you haven’t been eating regularly, you’re likely going to need some high energy fuel to get through your session. Likewise, the type of workout matters as well. If you’re doing an intense workout session where it’s nonstop at maximal limits, you’ll need much different fueling than if you were doing a 30-minute steady state cycling session. With an intense type of exercise such as this, you’ll need a good amount of both carbs and protein, and likely some pre-workout supplements. I would recommend getting on a quality BCAA to help supplement and fuel your body intra-workout. Click here to learn why BCAAs are so beneficial to your workout. With an easier workout, your last meal will easily provide sufficient fueling. A good sign that you aren’t currently eating enough to fuel your workout is if you aren’t able to get through the full workout performing optimally. If you tank partway through, your pre-workout fueling is likely to blame. You might also wonder if you’re able to exercise in a fasted state. The answer is yes as long as you can do the workout optimally. Learn your body and know yourself. The type of workout you have planned will likely determine whether you can or cannot do it fastest. You can find out more about fasted cardio here. Post-Workout Next, your post workout meal will most heavily depend on the goals you have set for yourself. If you are seeking fat loss, you have a certain macro limit you need to maintain for the day, so your post workout intake will be lower than someone who is aiming to gain mass. Look at your overall diet and then calculate your post workout meal from there. Just note that this is a critical time to eat, so you do want to allocate at least some carbs to this period, as well as a good dose of protein in the area of 20-40 grams. Stay away from fats and remember, a general good ration of carbs to protein is 2 to 1. Of course, this depends on your goals and your training. It is commonly believed that you must eat within 30 minutes of the workout being over, but I believe you have a little longer than that. If you shoot for between 30-60 minutes, you’ll be fine. Muscle protein synthesis is at its peak during this times and continues to fall after this point. The sooner your meal happens, the better, but never skip your post workout meal. A good Whey Protein Isolate is a really great way to get the protein that your body require to recover. Now that you have some information about pre and post workout nutrition. Have a look at your current approach and see how it stacks up. Ask yourself…Could I do a better job in either of these two feeding windows? Attempting to figure out what works for your specific goals can be very frustrating, especially with all of the conflicting information on the web. So let our experts do it for you. We have completed over 40,000 custom meal plans to date — these plans are designed unique to your body type, around your wants, needs, and goals. We also take into consideration your activity level to make sure you know exactly what to, and when, ever day of the week removing 100% of the guesswork. Here’s an example of just one of our clients, Joey Marzo, and the power our custom meal plans can have in just 30 short days. Pretty impressive, huh? Click here to unlock the power of custom nutrition and instantly begin working towards your goals.
26 SHARES ShareTweet Sugar is one of the worst contributors in the modern diet and it comes in many forms. Most of these sugars that are added to our food can be extremely harmful, contributing to obesity and the development of life-threatening diseases, including cancer, diabetes, and cardiovascular disease (1, 2, 3). Different types of sugars are added to the foods that we consume to enhance taste, texture, and shelf-life while providing little nutritional value. This is why sugar is considered an empty calorie. These added sugars are found in 74% of our packaged foods, including ones that we are told are healthy for us. When you look at the food label, it can be difficult to know what to look for when trying to decipher whether sugar has been added. One reason this is so difficult is that there are over 61 names for sugars that are added to the foods we consume and so companies will try to mask sugars that are added by listing them under different names (4). The American Heart Association recommends that we consume no more than 38 grams of added sugar a day for men and 25 grams a day of added sugar for women. And with so many foods including added sugar, this can be a difficult number to stay under (5). For example, a 12 oz can of soda includes 46.2 grams of added sugar alone, almost twice the recommended limit for women in a single drink (4). Even though sugars may be bad, they are not all created equal and some are more harmful than others. When sugar enters into our system, it is broken down into two simple sugars before hitting the digestive tract. HOW OUR BODY BREAKS DOWN SUGARS Glucose: This simple sugar is found in every living cell and we get it from our diet. When we do not, our body naturally produces it through our consumption of proteins and fats. Fructose: This is not naturally produced by our bodies and we cannot break it down in large amounts. In fact, the only organ that can metabolize it, in small amounts, is the liver. More often than not, fructose is stored by our livers until the liver is overloaded and then it is turned into fat (6). Overconsumption of fructose can even lead to non-alcoholic fatty liver disease (7). *This does not include the fructose we get from consuming fruits. COMMONLY ADDED SUGARS Table sugar (aka sucrose): Sucrose, or table sugar, is made of half fructose and half glucose and can have an adverse effect on your health. Studies show that consumption, especially early consumption, can play a role in obesity and even increase the risk of tumor growth in mammary glands, increasing the risk of breast cancer (8, 9). High Fructose Corn Syrup: This is perhaps one of the most common sweeteners, made from processed corn, found in processed foods, especially in the US. It is high in fructose and is known for its negative effects on health. It has been linked to diabetes, obesity, insulin resistance and metabolic syndrome (10, 11, 12). Aspartame: One of the most controversial sweeteners in the world, aspartame is a protein made of two amino acids (phenylalanine and aspartic acid), with an added hydrocarbon to make it sweet. Several studies claim that the sweetener may lead to cancer, while other studies argue these findings (13, 14, 15). Another study reports a link between aspartame and the frequency of headaches, as well as increased brain activity in children linked to seizures (16, 17). Sucralose (Splenda): Although this sweetener is made from sugar, it is not a natural sugar. During manufacturing the sugar molecules are changed chemically by exchanging chlorine atoms for hydroxyl groups, that is, an oxygen and a hydrogen pair, making this sweetener indigestible. It is also about 400-700 times sweeter than normal table sugar (18). Consumption of Sucralose can have many negative effects, such as damaging our gut by reducing the number of good bacteria (19). It has also been found that baking with Sucralose at high temperatures causes it to chemically break down even further and generate chloropropanols, a potentially toxic class of compounds (20). WHAT ARE SOME ALTERNATIVE SWEETENERS? Stevia: This natural sweetener is derived from the leaves of the plant Stevia Rebaudiana and contains virtually no calories, yet is very sweet. Unlike sugars that are found in many foods, stevia contains many health benefits, such as the ability to lower blood pressure by 6-14% and lowers blood sugar levels in diabetics (21, 22) Erythritol: This sugar is found naturally in fruits and contains fewer calories than table sugar, yet is also slightly less sweet. This sweetener doesn’t spike blood sugars but can cause digestive issues if consumed in large quantities. Otherwise, studies have shown this to be a much safer alternative to other popular sugars (23, 24, 25) Xylitol: With fewer calories than table sugar, yet similar sweetness, xylitol may help prevent osteoporosis without raising blood sugar levels (26, 27) Sugars are added to so many of the foods that we eat and can have a negative effect on our health. Not only can they contribute to weight gain and are a leading cause of obesity, but many times added sugars can play a part in the development of cancer and other life-threatening diseases. When it comes to your nutrition and the supplements you take, we want to make sure that you are taking the very best there is. This is why we are committed to producing supplements that are all natural and free of harmful chemicals, including artificial sweeteners. In fact, we worked hard to redesign our formulas over and over again until they were perfect and as healthy as they could be. This is why we have changed our BCAA formula, tossing out the Sucralose that was in it and replacing it with Stevia. This is our last product to be overhauled and redesigned, as we worked to reduce the ingredient lists and make them the
Meal prepping for the week can help you save both time and money. Use these top 5 tips to simplify the process each week and give yourself a head start to eating right. Meal prepping works for our custom meal plan customers and helps them get set up each week for success. Even if you do not have a custom meal plan, meal prepping can help you set yourself up for nutritional success. Here are some ways to make your meal prep as time efficient as possible. Top Tips For Meal Prepping 1. Plan Your Meals – You can also just refer to your meal plan if you have one. Writing out all of your meals can help you see if you’re eating a variety of good foods as well as help you in step number two. This will also save you time when you go to figure out what to eat day to day. 2. Grocery List – Construct a grocery list based on the menu that you made. This will help you shop and save money by knowing how much of everything you will need. You won’t purchase more food than you need, and that prevents waste. It will also give you a plan of attack at the grocery store so you don’t wander around, wasting time, and picking up junk and putting it into your cart. As a rule, stick mostly to the outer perimeter of the store because this is where most of the fresh food is stocked. 3. Strategize Your Prep – Bulk prep your fruits, vegetables, and any fresh produce first, and then move onto any meats. This prevents cross contamination and gives you time to clean your workspace and utensils. Be sure to clean your knives and cutting boards between each use. 4. Measure Your Food – Always use food scales and measuring cups when meal prepping. Just eyeballing things don’t make for good portion sizes. Getting an inexpensive food scale is the best way to do this because it works for meats and produce. It will also make measuring quick and easy. 5. Plan Meal Prep Days – Set aside a day or two in your week and prepare all of your meals at once. You’re already cooking, so you may as well make all of your food. Most people use Sunday, or a combination of Sunday and Wednesday, for meal prepping. This saves you time throughout the rest of the week, as you don’t have to worry about cooking, where your food is coming from or what you will be eating. 6. Pre-Portion – Portion your protein and sides ahead of time, placing each meal in Tupperware. Having everything ready and available helps you reach for the right foods when you’re hungry and saves you time. 7. Freeze Meals – If you want to prep all of your week’s food on Sunday (or whatever day you choose) and your meals are more than 3-4 days, freeze them so that they don’t go bad. Food lasts much longer in the freezer, than it does in the fridge. You can prep a whole week of lunches, snacks, dinners and even breakfasts using these tips. Remember, depending on your produce you might have to prep fresh produce again mid week, and salads are usually best prepped the day before. These time saving, and money saving tricks will help you as you prepare for your week! Sometimes, one of the biggest hassles when cooking for yourself is figuring out what food needs to be prepped to ensure you hit your goals. You don’t want to waste food by buying too much or run out mid week because you didn’t get enough and have to run back to the store. The best way to solve this problem is by signing up for a Custom Meal Plan and let us do the planning for you. This way, not only will you be confident you are eating the right foods to get to your goals, but you will know exactly what you need to purchase for the week and exactly what you need to prep in advance. Our nutritionists lay out each meal plan, specific to you, with the exact amounts of food you need to hit your goals, all while including the foods you want and love to eat. No more guessing. And, even better no more wasted food or money. This time, money, and headache saving option will get you to your goals in the fastest way possible – faster than any diet you’ve ever tried – we promise.
We have all heard that line that eating healthy is more expensive, but is it? Do you really have to pay more to eat healthier? The fact is, you can eat healthy and clean while still on a budget and it doesn’t have to be as expensive as first thought. If you shop right, it can even be cheaper to eat clean than it is to eat processed food that is instant and cheap. It is not just the food that we eat that can save us money, but the way we eat and plan our meals. Most people spend more money of food than they realize. Here Are Our Top 10 Healthy Foods While On A Budget 1. Sweet Potatoes – By now, I’m sure you’ve heard us talk about why we love sweet potatoes so much. They have a low glycemic index, digest slowly due to fiber content (keeping you full longer), and helps to boost your metabolism (1, 2). We also love them because they are easily accessible and don’t weigh heaving on your pocket. A pound of sweet potatoes in the US, normally sells for about $0.50 – $1.50/lb. 2. Quinoa – Most people don’t see quinoa as a budget foods, as it costs around $3.99/lb, but when you consider how far quinoa goes, it really is. A pound of quinoa can last for several meals and makes a lot! Plus, it is gluten free, high in protein, has a low glycemic index, and contains all of the animo acids (3). Studies even show that consuming quinoa can help to stop negative effects of fructose (4). 3. Eggs – With an average price of only $1.50 – $2/dozen, eggs are a great budget food. Eggs provide a lot of protein and all of the essential amino acids. Being high in protein, eggs can help you lose weight and feel fuller longer, leading you to eat less calories (5, 6). 4. Canned Tuna – This fish is high in protein, high in omega-3 fatty acids and low in calories. Priced at around $1-1.50 per 5oz can, it is also highly convenient. Pop the can open and you have a quick and healthy snack. Plus, studies show that adding fish into your diet can help you lose weight (7). 5. Chicken – Chicken comes in many different ways, so much of it depends on how you want to buy it, so looking around the chicken section at your local grocery store will help tell you what the cheapest priced chicken it. On average, boneless chicken breasts cost around $2-4/lb, while a whole chicken will run you about $1.50/lb. Chicken is a good cheap option for protein and help you maintain a healthy weight. 6. Rice – Rice is a cheap carb that you can work into your diet, and when choosing a rice, it is better to go for a white rice than a brown rice. Rice will normally cost you a around $1/lb. 7. Bananas – Bananas are a great source of fiber, which has been shown to aid in weight loss, and potassium, which can help lower blood pressure (8, 9). Plus, bananas are a great ingredient that can be using in smoothies and protein pancakes, and with a cost under a dollar/lb, you can’t beat it! 8. Broccoli – Because broccoli is full of fiber, it is very filling and can help in your aid to lose weight, as it is also low in calories and fat (8). It has also been linked to reducing the risk of cancer and lowering blood pressure, and at only about $1/lb it makes a great addition to your meals. 9. Kale – Kale has many health benefits, including improving cholesterol, lowering blood pressure, and having anti-inflammatory properties (10, 11, 12). And, kale will only set you back about $1.33/lb. 10. Oats – This gluten free whole grain makes the perfect breakfast and can help control your hunger, thus helping you lose weight (13, 14). This is the perfect food to get from your bulk section and costs only $1 – $2/pound. Like quinoa, a little bit of oats can go a long way, as a pound can produce a lot of food. Best option to go for here is the steel cut oats. *Note that prices listed above vary depending on location. Here Are Some Great Money Saving Tips 1. Buy in Bulk – Shop for food that won’t go bad right away in bulk. With meats, you can freeze what you don’t need right away or store away foods that have a longer shelf life, such as your quinoa. If your store has a bulk section, you can easily control the amount that you buy, whether you choose to buy a lot to stock up, or you want to limit the amount you need, rather than paying for more food than you need. This is also a great way to shop seasonings, rather than buying whole containers. 2. Frozen Fruit/Veggies – Buy your fruit and veggies in the frozen section. Not only are these options usually cheaper, but you can stock up and fill your freezer with enough food to last several meals. This option won’t go bad over the next week, unlike many fresh fruits and veggies. 3. Shop Sales – Check your local fliers to see what your store is having specials on. Often times, you can buy fresh produce and meat at discounted prices. This is a great time to stock up on protein. Simply take the extra meat you have purchased and put it in the freezer. Shrink Your Grocery Bill to $40! By choosing the 10 foods above, and using these cost saving tips, you can keep more money in your pocket and give your body the nutrition it needs to promote weight loss. One of the biggest questions we get asked is “can I stay on a budget while on the meal plans?” and the answer is yes! Lots of college students with a
28 SHARES ShareTweet I always get the question asking what you can replace soy with. So, my goal with this post, along with the video below, is to merely provide you with honest health and fitness information that will enable you to uncover previously unknown truths about soy that will enhance your life. As always, you are encouraged to further your own research on the subject after reading this. Now, it’s time to uncover the cold, hard truths regarding soy: 4 things they don’t tell you about soy Why soy is so popular Alternative sources of protein so you don’t have to consume soy The Truth about Soy Soy contains trypsin inhibitors, which inhibit protein digestion and impair pancreatic function. This leads to digestive distress [1,2]. Soy increases the amount of Vitamin D required by your body, a vitamin that many are already deficient in. In fact, many companies add Vitamin D2 to soy products, which is a toxic form of Vitamin D [3]. Soy increases levels of phytic acid, thereby reducing the assimilation of calcium, magnesium, copper, iron, and zinc [4]. Soy causes phytoestrogens to disrupt endocrine function, potentially leading to infertility and an increased likelihood of breast cancer in adult women [5, 6]. Soy and Commercialism Before I discovered the truth about soy, I used to consume tons of soy. I used to have soy milk in my coffee. I used to eat products that contained soy. And if you go to the grocery store and grab something off the shelf, chances are it has soy and corn in it. That’s why it is important to remain mindful of soy ingredients when grocery shopping. A large majority of items in grocery stores contain soy, as well as corn since both are cheap to produce. Unfortunately, at the end of the day, the average food manufacturer or company’s main priority is not you. Rather, it is the amount of profit they are making off of you. Consequently, the cheapest, which also happens to be the unhealthiest, soy and other unhealthy ingredients are thrown into their products and sold at a higher price in order to maximize profit. That’s the hard truth about soy. It is what it is. So what are better choices and alternatives to soy milk, tofu, or other soy products? Alternative Sources of Protein If you follow my work often, you are aware that I advocate the consumption of “whole foods” that are derived from as close to nature as possible. So, try to get proteins from sources such as turkey, chicken, beef, and high-quality lean meats. Of course, you can also supplement protein intake with a whey protein. If you are going to consume whey protein, opt for a “Whey Protein Isolate” or a grass-fed whey product in order to avoid consumption of the harmful and toxic chemicals found in regular whey products. And, if you are drinking soy milk regularly, you can switch to almond or coconut milk instead. You can even drink a conservative amount or little bit of whole milk…as in whole, organic (from pasture-raised cows) whole milk. Those are some alternatives to soy. If you are using soy to supplement your protein intake due to a vegetarian diet, you can alternatively go for foods like quinoa, peas or rice. Our Custom Meal Plans make sure that you are getting enough protein from your diet so you don’t turn to products such as soy for supplementation. In fact, we custom build these plans to you and your stats. We can even cater to pescetarian and vegetarian needs. I hope you found it useful. And, I love hearing from, getting your feedback, and answering your questions. So, please share your comments or ask questions below.
409 SHARES ShareTweet If there’s one nutritional topic that gets debated more than any other, carbohydrates would be it. Are all bad? Are some good? How many should you eat? When should you be eating them? All are common questions you might find yourself asking. The truth is that there are good carbs out there, you just need to know how to separate them from the bad. While all carbohydrates must be consumed in moderation in order to maintain your body weight and reach your goals, there’s no reason to cut them out entirely. Let’s walk through bad carbs as well as the good carbs so you can see the difference. What Are Carbs? Before we get into the difference between good and bad carbs, it is important to understand what carbs really are. Our diet is made up of three macronutrients: Carbs, fats, and protein. Carbohydrates are a macronutrient made up of carbon, hydrogen, and oxygen atoms. The three main categories of carbs are sugars, fiber, and starches and the main purpose of these carbs is to provide the body with energy. To do this, most carbs are broken down into glucose or stored as fat to be used for later, with the exception of fiber, which is used to feed the good bacteria in our guts, which can then be used to for energy by cells. Click here to learn the importance of gut health and how it can negatively impact your goals. Bad Carbs When it comes to bad carbs, the biggest question to ask yourself will be ‘is this carbohydrate processed?’ If it’s been altered from its natural state in any way, chances are, it’s a bad carb. Classic examples of bad carbs include the breakfast cereal you wake up to each morning, the sweetened packet of instant oatmeal you may serve up as a snack, the white or whole wheat bread you use to prepare your mid-day meal, or the tortilla that you eat with your wrap. Grains are another ‘no-no’ carb source, but most people let these slip by. They think as long as it’s a whole grain, it’s no problem. Big mistake. The problem with grains is that we as humans don’t possess the mechanisms to completely break these down in the body and therefore, they can cause problems. What happens when you digest a gluten or wheat peptide is they force open the tight junctions in the stomach, which then leaves your immune system open to intruders. In the end, this can lead to inflammation development, eventually going on to cause major diseases including all the autoimmune diseases that are becoming so common in today’s society [1]. Stop eating grains and you can avoid many of today’s common immune disorders. You’ll want to experiment to see how your body reacts. Myself, personally, I cannot even eat grains in any capacity. Even though this can be a good carb for many, as you’ll see below, when I added them back to my breakfast, I spent the next week feeling run down and like I was getting a cold. Upon removing them, my symptoms cleared. It became obvious my body could not tolerate them. Trail and error are the best way to see how your body responds. Remove it from your diet for a minimum of 21 days, ideally one month to see if there’s a difference in how you feel. Good Carbs Which now brings us to the good carbs. Eat the right carbs and you’ll be well-fueled for your workouts, energized throughout the day, and maintain a revved up metabolism. Some of the best carbohydrates you can eat include steel cut oats, Ezekiel bread, sweet potatoes, quinoa (which is a seed, not a grain), gluten free rice cakes for snacks, white potatoes if you aren’t a fan of sweet potatoes, and white rice [2,3]. Many people will question eating white rice, but what you need to know is that brown rice will go rancid faster in the body, potentially causing greater problems. White rice, therefore, is the superior choice [4]. Vegetables aren’t considered to be ‘active carbs’ due to their very low caloric intake, you can eat them in abundance without worry and they will always offer great benefits to your health. One of the absolute best carbs that you could be eating is the sweet potato. In fact, you can click here to learn more about the sweet potato and how you can use it to lose more fat! Now you are better equipped to make good carb choices. If you want more information on grains, I’d highly recommend picking up either Wheat Belly or Brain Grain, both books which shed light on this topic. What carbs do you find you feel best on? Can I Have A Workout To Go With Those Carbs? I’m a firm believer in earning your carbs. There’s nothing wrong with a high-carb diet … IF you train hard. If you’re not hitting the gym, or even if you are, but you’re just on one of those run-of-the-mill generic routines that focus on cardio and machine training, you can’t get away with eating too many carbs. (Good OR bad.) So the secret to eating more carbs while STILL burning body fat faster than ever? Get on the right program. That doesn’t mean you hop on the elliptical for a half hour a day, or attend your pump class twice a week. You need something properly structured to your goals that focus on the perfect blend of metabolism-boosting, lean muscle-building weight training, and calorie-burning cardio. When it comes to working out, it is about quality, more than quantity. With the right training program, you can easily eat carbs and reach your goals, no matter what those goals are. Click here to find out the best times to consume carbs so they don’t work against you!
