Simplify your training and nutrition

so you can get results and enjoy your life, too. 

Nutrition Basics to Lose Fat

It’s frustrating to know what the right thing to do with all the nutrition information in the world at our fingertips.  Agenda’s and belief systems fight to gain your trust, whether it’s for politics or for your health. Those with the largest following, biggest stage, and loudest megaphone will be there to pull you one way to the next.

I’m not any of those. Honestly, the loud ones annoy me the most!  They are quick to want to be understood, but don’t seek to understand what people truly want and need.

I’m in a professional certified nutrition group lead by one of the world’s most influential physicians in health and fitness.  Even the professionals in there argue to prove their points that are all over the spectrum, so I understand the chaos and confusion!

BEGINNING OF NUTRITION

The truth is, nutrition is just in the beginning.  You’ll have registered dietitians and physicians sharing their evidence, but it is still developing and still evolving.  Eggs were bad for you. Now they are good. Fat is bad for you. Now it’s good. It’s good to be balanced.  But not that balanced. You need meat, but not that much meat.  Meat is bad, it kills the planet.  Keto was the only way she lost over 100 pounds and kept it off. Keto is so bad for you!

See? It’s confusing and conflicting.

You will find evidence and research to support anything you want to do, but what matters is what is working for you, and working with a doctor who has a deeper understanding of your health.

It’s just the beginning.  Things are changing and expect new research.

nutrition, protein, how to lose body fat

1. NUTRITION: INCREASE PROTEIN FOR FAT LOSS

If there is one thing that is consistent across the board, whether you decide to be vegan, vegetarian, paleo, or carnivore, is having high protein. The only time higher protein is not necessary for fat loss, is with the keto diet. However, keto can be lower protein, mostly fat, and hardly any carbs at all.  It depends on what fits your lifestyle, your health, and with guidance of your doctor.

Research shows sedentary people need .3 grams of protein per pound of body weight while athletes can use .8 up to 1 or more per pound of bodyweight. Have you ever logged into myfitnesspal.com to see how much food that is?

Try having 3-4 meals centered around a protein.  After that, you add in your vegetables, only a thumb size of fat, and a cupped handful of carbs. If hungry, add more protein or vegetables.  Still hungry, add another thumb size of fat.

A great testimony of this is Chad.  He came to me asking about losing weight but couldn’t get into the gym just yet.  This one simple habit change of centering meals around protein was enough to lose 8 pounds in just one week.   He didn’t even work out yet.

PROTEIN EXAMPLES: Lean meat, fish, ground chicken/turkey/beef, eggs, protein shakes, nitrate free deli meat, grass fed beef, greek yogurt

 

diet, fat loss, healthy diet

 

 

2.  NUTRITION: ADD YOUR VEGETABLES

After choosing your protein, whether it’s meat, plant based protein, or protein shake, fill up on a rainbow of vegetables. If you are like me and don’t have time for that, then have vegetables already prepared in the fridge to grab, or use frozen vegetables. The fiber is great plus helps you feel full.

Roast, steam, sauté, grill, raw, or microwave.

fat loss, diet, nutrition, vegetables

 

3.  NUTRITION: CHOOSE YOUR CARB

Where most people get caught up is the carbs.  They are not bad for you, but you still need to be mindful of them.  Most of us grew up having a plate full of spaghetti, lasagna, breads, pastas, sandwiches, pastries, etc.  They are all delicious and yummy, but it needs to be a smaller portion.  Dr. John Berardi of Precision Nutrition recommends women have one cupped handful of carbs with each meal, and men can double it.

You’ll have 3-4 meals of your protein, vegetable, carb, and fat, you can tweak according to your goals.

For me, I simply don’t respond well to carbs at all, so I only have two portions of carbs per day.  I’ll have one about an hour before I workout, and another about 45 to 60 minutes after I workout. If I want to put on more muscle, I’ll even DRINK carbs while I’m lifting weights.

Don’t think of your carb as the center of your meal, but think of it more like a side dish. You still get carbs, it’s just not your focus, protein and vegetables are.

P.S. I also count fruit as a carb.

CARB EXAMPLES:  whole grains and pastas, rice, sprouted bread, fruit, old fashioned oatmeal

diet, carbs, fat loss, weight loss

 

4. NUTRITION: CHOOSE YOUR FAT

God created animals with fat.  Fat actually helps us digest protein better.  They are supposed to go together!  So when you have your meal centered around your protein, have a thumb size of fat to help the digestion.

You have a thumb to measure your fat with each meal, a built in measuring tool!  Now, if I eat a fattier meat like a roast, then I might not have as much fat as I would with a leaner meat or a protein shake.

By the way, what is so addicting about pistachios? Every time I want to just grab a small handful of them, I end up bringing out the entire container. Just one more.  One more. Ok, this one is really the last one. Aw what the heck, I’ll take a few more…

FAT EXAMPLES: Good fats are extra virgin olive oil, coconut oil, grapeseed oil, avocado oil, nut butters, nuts, ghee, MCT oil, fish oil, and grass-fed butter.

good fats, diet, healthy life

5.  INFLAMMATION FROM FOODS

FOOD ALLERGIES:  Research shows one in three people have some sort of food allergy or intolerance, which can increase inflammation in your body.  Things seem to work slow, your mind can be foggy, low energy, bloating, constipation, diarrhea, and sometimes even causing joint pain.

I got blood tested to find out why I’ve been so tired and lethargic, and found out I’m intolerant to my protein sources and can’t touch gluten. Within 24 hours I felt amazing simply by not eating the foods I didn’t realize were inflaming my body.  It was like taking the wrench out of the gears.

But it’s good to go through testing to discover what you may be sensitive or intolerant to.  I do blood tests with my doctor regularly, and interesting enough, the Eat Right for Your Blood Type Diet was strangely accurate to my blood work.  I can’t say that all the blood types are accurate for everyone because I only looked at mine, but I was shocked to see both results were the same.

CANDIDA EPIDEMIC: In a nutshell, sugar is in everything and another reason I try to eat Whole30-ish. Sugar feeds yeast in your body that is believed to be a root cause of many health issues according to Ann Boroch, CNC, who wrote the Candida Cure.

Sugar also feeds free radicals that promote premature aging according to Dr. Perricone in The Wrinkle Cure.  It’s hard to feel your best when you are full of inflammation.

Eliminate what inflames you, and instead fuel your mind and body.

 

home workout gear, working out from home

 

NUTRITION BASICS CONCLUSION

Nutrition is still new and evolving, and that’s exciting!  But what we do know now is having higher protein is the first step.  As Dr. John Berardi shared, to have a protein the size of your palm, vegetables the size of two fists, a cupped handful of carbs, and one thumb size of a fat for each meal (guys can double), for 2-3 meals.  That simple change of centering your meals around protein can be a game changer, whether you are vegan or carnivore.

Keep that up and you’ll eventually hit a plateau, but that’s a good thing.  Plateau’s are meant to be hit and that’s when you get to the next level. And then the next level after that.

Even the most elite athletes hit plateaus and need adjustments and tweaking, so don’t be discouraged.  Each day is an opportunity to be 1% better than you were yesterday, and to give yourself grace when you weren’t.

See more nutrition posts here.

 

THE NEXT LEVEL OF NUTRITION

Ready for that next level and weekly wellness tips? Then sign up for my newsletter and I’ll send it your way!

Read my other posts here…

How to Eat Healthy and Stress-Free After the Pandemic

While some got in the best shape of their lives and were winning fitness competitions in 2020, others were just trying to do their best and keep their head above water. In 2020, I was the latter. I went from cooking clean, high protein recipes, to wandering down the...

Spirituality and Success: How to Not Worry

Worry can take away from your overall well-being, success, and performance.  But how do you not worry when things stack up, you get behind, and overwhelmed? What does spirituality have to do with it? In this blog post, I'm simply sharing a very, very personal moment....

One Simple Thing to Increase Your RAW Energy

Ever feel like you are tired, overwhelmed, stressed, and that you are desperatel for a good night sleep? I bet you think I'm going to try to sell you coffee and supplements to increase your energy, but no. I'm not against them at all, and in fact, I love coffee and...

Known for Best Deep Tissue Massage in Columbus: Bátor Studios Partners with The Club at Corazón

  BÁTOR STUDIOS PARTNERS WITH THE CLUB AT CORAZÓN We are so excited to announce that we have partnered with The Club at Corazón in Dublin! It's gorgeous and has it all.  We love the new change, and so far everyone else does too. And so will you. Waterfalls,...

5 Simple Ways to Boost Your Immunity Today

While much of the world had stopped doing things they needed for their overall health and immunity out of fear and uncertainty, I found a new passion. Health became more than just being healthy, strong, and lean, but also about building a stronger immune system. This...

Mental Health Approach to Your Workouts

Fitness might look a little different this year.  At least it does to me.  While I have always been focused on weight training and minimal cardio in just three days a week to get optimal results, I've had my perspective shift. Not a complete shift, though. Lifting...

A Message of Hope When Things Suck

Dear Friend, I pray this brings you encouragement.  Although this blog is for training, nutrition, and the 10 areas of performance, I had something else is mind.  It's a 'I think I should just share what's on my heart and shoot from the hip' kind of post. The one that...

Why You Need a Good Adventure

Did you know that adventures, hobbies, spirituality, and self-care are also components of your overall success and performance?  I mean, think about it. If all you do is hyper focused on just one thing like obsessed about your work, obsessed about your fitness,...

A Great Shoulder Workout

If you are wanting to add more definition and rounded shoulder's, here's a great shoulder workout for you. When I needed to build more rounded shoulder caps for shows, I turned my three days of training into four. It was great how much time I saved, yet got awesome...

The Best Nutrition Supplements

Everyone wants results and they want them fast. The quick fix many people feed into, are relying on diet fads and supplements, without looking at the whole picture. Let's look at the whole picture before wasting your money and causing yourself more frustration, to get...

The Best Home Workout Gear

When gyms closed, I cried a little. I loved being at the gym and didn't have a single piece of home workout gear. I was miserable looking up Youtube videos and daydreamed to getting back into the gym again.  God bless my husband who took 50 pound bags of sand and...

The Best Deep Tissue Massage that You Will Love and Hate All at the Same Time

"It was hard for me to realize that I'm just not for everyone, but I'm not," Paulette stated as she stripped the muscles of my forearm. Oh my gosh, I needed it badly but wanted to maybe cry at the same time. I cringed and whimpered on the massage table. This wasn't a...

How to Live a Full Life Without Popping from Stress

She picked up the red balloon and we went outside to play. We laughed as we would hit the balloon as high as we could but tried to not let it hit the ground. Kind of felt like my old volleyball days, except much slower! We lunged closer to the grass as we chased the...

How to Carb Cycle for Fat Loss

Carb cycling can be a great way of shedding some body fat and tightening your up your physique.  Whether it's for a challenge, a bodybuilding competition, vacation, or an event, it's a great tool to get the results you want. Now to be honest, I personally didn't use...

Best Shoulder Exercises

Great shoulders are like icing on a cake. The shoulder exercises within The Three Day Body are detailed, helping you activate and sculpt beautiful muscular development and strength.  Combined with following the customizable meal plan and personalized nutrition...

Best Chest Exercises and Tips

By training your major muscle groups, muscle fibers are stimulated to burn total body fat instead of thinking you need to live on a treadmill.  If looking to get sculpted, lean, build muscle, get strong, and burn more fat, look no further!  Your chest is one of your...

How to Get the Best Deep Tissue Massage You Have Ever Had

      We aim to give you the best massage you have ever had.  In order to do that, we need to find out what your favorite massages have been, or the least favorite if you've had one.  That way we can customize your experience to give you our very best....

How to Get Rid of Toxins in Your Life

Last night I was cleaning out the bathtub and putting my two-year old’s bath toys in the basket.  She came next to me, placed her hands on the side of the tub, and watched as I squeezed the extra water from floating around inside the toys. When we don’t do that, the...

8 Ways Food Transforms Your Body

Food and nutrition go much further than just losing body fat and going on a diet. It is what fuels your body, your mind, and can empower you to take steps that are much more simple than what you think. Here are eight ways food and nutrition transform your body, and...

The Best Time to Use Heat and Ice

Have you had those acute or chronic pains where you wondered if it was better to use heat or ice? It seems like doctors all have something to say, and it's not consistent across the board of when the best times to heat or ice is. In my experience, one doctor...

Why You Really Need a Retreat Now More Than Ever

Since I have been a therapist now for 20 years, I can't help that I see people's pain and trauma.  It's so much more difficult to hide as you age.  That means, the sooner we just tackle it all, the easier each tackle becomes.  The less intimidating it becomes.  I can...

Three Things You Need for a Healthier and Happier You.

Do you stop to celebrate along the way? Even the little things? Because you need to. Especially when life can be difficult, be even more intentional to celebrate the little things. Like for me, getting this blog up. It's been almost six years in the making. SIX! It's...

Best Back Exercises

Training your back is essential for the purposes of undoing all of our heavy anterior posture.  While many of us sit at desks, or simply hunch or roll our shoulders forward, it's easy to subconsciously train our backs to be weaker. Here, I'll be sharing a few tips...

Be the Reason People See Good Again

If there are a few things I've learned while being a newish mom, is that I can't mess around with lunch or nap time! Since we had about 30 minutes, it would be a close call, but I could take her on a quick bike ride. We put on our helmets, and I strapped my two year...

11 Best Tricep Exercises

If you want strong and defined arms, you can achieve them in less time by simplifying your approach.  In this post, I will provide you with 11 of my favorite tricep exercises including strength training videos and strategy to get profound results in a fraction of the...

Best Bicep Exercises

Aside from our neck and up, our arms are usually the part of our body that is the most visible.  When people ask to target just their arms to lose fat, you won't get very far without a more holistic approach to caring for your body as a whole.  That's why in The Three...

Best Legs and Glutes Exercises

Tips on Training Legs and Glutes   Nothing like an amazing leg and glute workout! We don’t skip leg day over here!  Below is the list of different leg and glute exercises that we use in The Three Day Body.  You aren’t doing the same thing twice.  You’ll have...

10 Comments

  1. zomeno feridov

    I am extremely impressed together with your writing talents and also with the format on your blog. Is this a paid topic or did you modify it yourself? Anyway keep up the excellent quality writing, it is uncommon to look a great blog like this one these days..

  2. zomeno feridov

    I have been surfing online more than three hours today, yet I never found any interesting article like yours. It is pretty worth enough for me. In my opinion, if all website owners and bloggers made good content as you did, the net will be much more useful than ever before.

  3. Europa-Road Kft.

    You are a very intelligent individual!

  4. zorivareworilon

    Howdy! I know this is kind of off topic but I was wondering which blog platform are you using for this site? I’m getting sick and tired of WordPress because I’ve had problems with hackers and I’m looking at options for another platform. I would be great if you could point me in the direction of a good platform.

  5. zorivareworilon

    Simply a smiling visitor here to share the love (:, btw great pattern. “Make the most of your regrets… . To regret deeply is to live afresh.” by Henry David Thoreau.

  6. best cryptocurrency to buy 2021

    I have been exploring for a bit for any high-quality articles or blog posts on this kind of space . Exploring in Yahoo I ultimately stumbled upon this site. Studying this info So i’m glad to show that I have a very good uncanny feeling I came upon exactly what I needed. I such a lot indubitably will make certain to do not fail to remember this web site and give it a glance on a continuing basis.

  7. zmozeroteriloren

    Youre so cool! I dont suppose Ive learn anything like this before. So good to find any person with some unique thoughts on this subject. realy thank you for beginning this up. this web site is one thing that’s needed on the web, somebody with a bit originality. useful job for bringing one thing new to the web!

  8. tracfone coupon

    Amazing things here. I’m very happy to peer your
    article. Thanks a lot and I am looking forward to contact you.
    Will you kindly drop me a mail?

    Also visit my web site; tracfone coupon

  9. zmozero teriloren

    I’ve read several good stuff here. Certainly worth bookmarking for revisiting. I surprise how much effort you put to create such a magnificent informative site.

  10. tracfone special coupon 2022

    I’m really impressed with your writing skills and also with the layout on your weblog.
    Is this a paid theme or did you modify it yourself?
    Either way keep up the excellent quality writing, it’s rare
    to see a nice blog like this one today.

    My homepage :: tracfone special coupon 2022

Affiliate and Ambassador Disclosure: It is right to assume that anything I have a link to I might get paid commision if you click or buy, but not every link. There are also many things I talk about with links I don’t get paid for. If I believe in it, I’ll leave a link for it.  If you purchase any of my courses or programs for it, of course I get paid for it because I created it.

Pin It on Pinterest