In the spirit of change, I’m going to jump into yet another diet and fitness regimen, giving you an up-close-and-personal look at the ins and outs of a promising plan that claims to help you shed body fat and gain lean muscle. As always, you’ll get my honest opinions both as a dietitian and as a regular ole’ human being.

Ready to dive in with me? This month I will be committing to Magnus Lygdback’s Start Strong 2024 Challenge. A trainer and lifestyle coach, Lygdback has made a name for himself training celebrities and helping them transform their bodies for the superhero and heroine roles they play on the big screen. Not planning on walking the red carpet anytime soon? He’s got you covered, too! He is serious about healthy eating, balanced nutrition, and training regimens that build strong and lean physiques, no matter your walk of life.

Why the Magnus Method?

So why did I choose the Start Strong 2024 Challenge? I first came across Lygdback on Youtube and appreciated his no nonsense approach to nutrition and fitness. I’ve yet to get a whiff of gimmicky B.S. and he values enjoying life! While his cutting plans certainly look challenging, he balances these days with meals that allow for indulgent favorites. He also emphasizes the importance of cooking delicious meals that are loaded with flavor and are fun to eat.

As far as the workouts go, I know I’ll be in for some serious sweat sessions! Magnus puts significant emphasis on strength training, but includes interval training and super sets for cardiovascular benefits as well. I have no doubt that I will both feel and see differences after completing these workouts.

What’s the cost?

Depending on the level of support you’re looking for, the Start Strong 2024 Challenge could be free or cost you up to $14.99 per month. Magnus has created some super helpful free content on his Youtube channel, including a look into his nutrition plan as well as sample workouts. If, however, you were wanting greater access to his catalog of workouts, more demonstration videos, his supportive community, and private Facebook group, these perks are all available on his app. Month by month, the app will cost you $14.99 following a free 7-day trial. An annual membership with the app is $99. Subscribers join the Challenge for no extra cost.

Aside from the app, Magnus states that a gym membership is required for most of his workouts. His training regimens incorporate everything from treadmills and bikes to squat racks and cable machines. So could you get away with doing the Challenge without a gym membership? I intend to find out! Though I do not currently have a gym membership, we’ve got a pretty good weight room in our basement plus plenty of space for me to get in some interval training. I know I’ll have to come up with substitutes for some of the exercises, so we’ll just see how much of a barrier that ends up being.

Icing on the Cake

What’s a challenge without a little cash prize? By subscribing to the app and officially joining the Challenge, you can enter to win some seriously fabulous prizes! Lygdback will be awarding loot for the best transformation as well as for top engagement. The Transformation Grand Prize winner will snag $1000 in cash, a set of Magnus Method bands, and a 30 minute Zoom call with Magnus himself. The Engagement Grand Prize winner will win 4 months of personalized 1:1 nutrition coaching, a set of Magnus Method bands, and–again–a 30 minute Zoom call with Magnus.

So what are my goals?

Though a dietitian, I am certainly not immune to ageing and the upward creep of the scale. And now that I’m in my 40’s, I have definitely noticed changes in my energy levels and where my body likes to store fat (helloooo muffin top!). More than ever, I want to stay committed to my health and fitness. With four busy boys at home, I need to be in tip top shape just to keep up with them! Though I don’t have a specific number of pounds I’d like to lose, I *do* know that I want to lose body fat and if possible, gain lean mass at the same time. I plan to take measurements along the way and will keep you posted!

The Low Down

Each week, I’ll share with you my experiences during the Start Strong 2024 Challenge. From the food plan to the daily workouts, you’ll get all the juicy details–the good, the bad, and the ugly. Each step of the way, I’ll be dishing out:

• My meal plans (breakfasts, lunches, snacks, and dinners)
• New recipes (both faves and flops!)
• Workout progress (both wows and woes!)
• My personal results

By the end, you’ll be able to decide whether the Magnus Method might be the right method for you!

Bottom Line

As a dietitian, I know better than most just how valuable support and accountability is. Could I design my own eating and workout plan and get results? You bet. But I love learning from others, getting fresh ideas, and being challenged to step out of my comfort zone. I look forward to getting inspired by the online community and letting someone else be the brains for once. Ha!

Here’s to a wonderful new year and all the opportunities it brings! What are your goals for 2024? Share them below!

Thanks for reading!

P.S. Looking for more diet reviews? Check out my previous posts here!

The post Start Strong 2024 with Magnus Lygdback appeared first on The Diet Oracle.

Over the years, I’ve had the chance to help hundreds of people on their weight loss journeys. While there is always a bit of nutrition and fitness confusion to clear up (thank you, diet industry), most folks really do know much of what they should and shouldn’t be doing.  Eat better.  Eat less.  Move more.  But why do I have such a hard time getting it done? they wonder. Today I’m sharing with you the strategies that will help you sidestep your weight loss barriers and finally achieve your goals.

Weight loss success begins with a solid action plan that’s personalized for your lifestyle and needs. So often when attempting change, we think about all the things we’ll do right, all the while neglecting the temptations and challenges that will lurk at every turn.  By dealing with these obstacles honestly and realistically, you can make your chances at success that much more attainable. 

Here are a few thoughts to get you started with your own action plan and the strategies you’ll need to overcome any stumbling blocks along the way.

This post contains affiliate links. This means I may earn a small commission at no extra cost to you when you shop using these links, which helps to make this blog possible. Thank you for your support!

The Usual Suspects

There’s a good chance that that if you’re trying to lose weight, this ain’t your first rodeo. If so, take a long minute to think about your previous weight loss attempts. What worked well for you? And perhaps more importantly, what flat out did NOT work for you?

Did you struggle to stick with your plan? What tripped you up along the way? Make a list of these stumbling blocks.  Do not pretend they don’t exist or that your sheer force of will will enable you to soar past them without grazing a toe.

Look at your list and begin to brainstorm solutions.  While some may be overcome with avoidance, others must be tackled directly.  Do you struggle with stress eating? Seek out ways to soothe your frazzled nerves without food. If you tend to mindlessly snack whilst watching the boob tube, turn off the TV and do something else!  Or, if you find yourself eating and drinking a wee bit too much with certain friends, test that friendship and have a frank conversation about the changes you’d like to make.

By taking a clear-eyed look at your previous weight loss attempts, you can zero in on your most effective tactics all while sidestepping your weight loss barriers.

Create an environment for success.

Whenever tackling a serious lifestyle change, it’s important to set yourself up for success. While willpower is well and good, why not simplify your life and make it easier to reach your goals? 

Take some time to think about what will make it easier for you to stick to your plan. Remember, it is far better to get rid of obstacles than to be constantly tripping over them.  Here are just a few ideas to get you started:

• Plan your meals a week in advance and shop accordingly. Do as much meal prep ahead of time as possible so that following your plan during the week is a snap.
• Clear out temptations so you don’t have to waste energy constantly avoiding them.  If you can’t simply toss them out, at least get them out of sight.
• Stock your home and office with nourishing foods that will keep hunger at bay and fuel your activity throughout the day.
• Keep your gym bag packed and ready in your car for post-work workouts.
• Post reminders and encouraging notes where you’ll see them.
• Buddy up with a friend or your spouse for extra accountability and encouragement.
• Join an online support group.

Fill the void.

Anytime you give up a pet activity, you’ll find yourself with a big ole’ hole in your routine.  And, if you do not fill that hole with something constructive or productive, it’ll be all too easy to just flop back into your old habits. 

For example, let’s say you’ve gone cold turkey and you used to smoke during your work breaks. Unless you figure out something else to do with your time, you will go crazy thinking about that now forbidden cigarette. Whether you go for a quick walk outside, fix a cup of tea, or catch up on emails, find another positive activity that will distract you from the temptation to light up.

Or maybe you’ve been using food to deal with boredom and you’re trying to stop.  Here’s a chance to kill two birds with one stone!  By choosing a new hobby, whether it be hiking, pickleball, or line dancing, you’ll not only quit the unnecessary noshing, but you’ll also get off the couch and maybe have some fun!

Kicking a bad habit takes more than just quitting. If you’re serious about making lasting changes, you’ve got to create new habits that will fill the void and spur you onto success.

Know your team.

Identify the angels as well as the saboteurs in your life.  Maybe you have a spouse who cheerfully changes alongside you to ease your way.  On the other hand, you might have a cheeky co-worker whose greatest thrill is to leave donuts on your desk whenever she knows you’re trying to lose a little weight. 

While we’d all prefer to be surrounded by those who are nothing other than supportive and encouraging of our goals, that is not the real world.  Some people are a breath of fresh air and others are stinkers.  Though we can’t control the actions and behavior of others, sometimes identifying the players on the field can at least give those relationships a bit of context.

Get back in that saddle!

But what if, even after all this thoughtful planning, you still manage to mess up and lose track of your goals?  Fear not and let not your heart be troubled, I say!  When you take a nosedive out of the proverbial saddle, you know what to do.  Get right back on that horse. 

Don’t wait–not for tomorrow, Monday, next month, or the New Year.  Ate too much at lunch?  Don’t throw in the towel and think, Oh well!  Might as well pig out the rest of the day because TODAY is shot!   Nonsense.  Don’t let a lapse become a relapse.  

Or maybe you took a bite of some monster muffin in the office break room.  While you may be tempted to polish it off and blow your calorie budget, don’t get into that ‘all or none’ mentality.  Take a moment to remember why you are chasing your goal, get focused, and get back on track.

It Takes Grit

Despite what self-help and gimmicky diet books might promise, don’t fool yourself into thinking that any lifestyle change will be easy.  Overhaul your life in a matter of days or weeks?  Please.  Many of our habits are decades in the making! How could anyone claim to rewire them in just 30 days? 

No, real change takes time and stubborn commitment.  There will be ups and downs and certainly 30 days of focused effort will give you a running start, but changing your regimen, your rituals, your mindset, is an endurance event.

When you set your mind on change and begin to imagine the steps before you, the question isn’t, Will I stumble?  Rather you should be asking yourself, When will I mess up and how will I deal with that?  Will it merely be a lapse?  Or an utter relapse?  How you deal with your weight loss barriers will determine whether or not you will truly change and reach your goals.

Changing your lifestyle and losing weight is definitely a journey. Be kind to yourself along the way! Changes worth making are rarely easy, but nothing compares to reaching that finish line. Armed with a personalized plan, you CAN reach your goals!

PS. Want to learn more about effective meal planning and weight loss strategies? Check out my Plan for Success series HERE!

The post How to Sidestep your Weight Loss Barriers appeared first on The Diet Oracle.

It’s hard to beat a hot bowl of Classic Minestrone Soup! From the colorful herbs and veggies to the creamy beans and tender pasta, each bite is full of robust Italian flavors. It’s hearty, satisfying, and the perfect addition to any menu! Loved by grown-ups and kiddos alike, it’s no wonder minestrone has long been a family favorite.

In my recipe for Classic Minestrone Soup, I’ve put together a delicious line-up of nature’s best and brightest flavors to bring you a soup worth remembering. Both satisfying and waistline friendly, this soup is the perfect addition to your menu!

Disclosure: This post contains affiliate links. This means I may earn a small commission at no extra cost to you when you shop using these links, which helps to make this blog possible. Thank you for your support!

Nutrition in Every Bite

Minestrone is just chock-full of the good stuff. The colorful vegetables and herbs provide an array of vitamins, minerals, and antioxidants for health and wellness. Though I’m featuring leeks, garlic, carrots, celery, sweet bell peppers, sun-dried tomatoes, kale, and zucchini, this soup is a wonderful way to show off whatever’s in season or on hand.

Next up on our ingredient list we’ve got a couple varieties of beans–kidney beans and Great Northerns. Inexpensive and oh so good for you, beans are a pantry staple for good reason. These humble legumes boast some serious nutrition value! They’re a great source of complex carbohydrate, fiber, and protein as well as an assortment of vitamins and minerals, such as folate, iron, calcium, magnesium, phosphorus, and potassium.

And finally, we’re keeping this minestrone classic with just the right of amount of pasta. I went with ditalini, but go with whatever little pasta shape you’ve got on hand!

Whole grain or otherwise, pasta adds complex carbohydrate and B vitamins for lasting energy. Though you can certainly skip the pasta if you’re looking to cut back on carbs, the small amount used here won’t be a problem for most diets. With only 14 grams of total carbohydrate (of which 3 grams are fiber!), this Classic Minestrone Soup is a great option for both health and weight loss!

Perfect for Weight Loss

Speaking of weight loss, did you know that adding soup to your eating plan is a great way to lose extra pounds? Studies have shown that enjoying a bowl of lower-calorie soup prior to your meal is an easy way to decrease your total caloric intake all while keeping hunger at bay. More specifically, that bowl of soup can help you eat 20% fewer calories at your next meal without ever feeling like you’re eating less.

But that’s not all! Aside from having a lower body weight and waist circumference, regular soup eaters also have an overall more nutritious diet. They typically consume less total fat and increased amounts of protein, carbohydrate, fiber, and several vitamins and minerals.

So if you’re looking to lose a little weight and do something for your health, you just can’t go wrong with the soup du jour! Whether you like it chunky or pureed to a smooth bisque, consider adding a broth-based vegetable soup like my Classic Minestrone Soup to your menu!

My Recipe

Full of Flavor

I really do love this soup–and I love making it! There’s something therapeutic about whipping up a big pot of soup. Maybe it’s all the chopping or how the aromatic herbs and veggies make the kitchen smell so amazing. It’s unfussy and uncomplicated, and yet takes just enough effort to feel like an accomplishment. Bonus points if you make fresh bread to go with!

As far as soups go, this Classic Minestrone is straightforward and hassle-free. Simply dice up your veggies, give them a quick saute to bring out their flavors, deglaze with a bit of wine, and gradually add the remaining ingredients to the pot. Finish things off with a fresh grating of Romano and dig in! One bite and I think you’ll agree that this soup is molta deliziosa!

Serves a Crowd

So let me point out that this recipe makes a big ole’ pot of soup. We love having soup with dinner (it’s a great way to get in more veggies!) and I like to make enough that I can stash some away in the freezer for later. Though minestrone is best eaten when freshly made, it’s still quite tasty after being frozen. To brighten up the soup’s flavor and appearance, just toss in a handful of fresh herbs and call it good.

If, however, 6½ quarts of Classic Minestrone Soup is more than you care to make, you can absolutely cut this recipe in half! Most of these ingredients are easily scaled back and if you don’t want to use just half a can each of the kidney and Great Northern beans, feel free to pick only one variety to crack open.

Print

Classic Minestrone Soup

With its colorful veggies and fresh herbs, creamy beans, and tender pasta, you're going to love this Classic Minestrone Soup. It's an Italian classic!

Course Appetizer, Dinner, Lunch, Main Course, Soup

Cuisine Italian

Keyword Beans, Healthy, Kale, Minestrone, Pasta, Soup, Vegetables

Total Time 45 minutes minutes

Servings 6 quarts

Ingredients

• 3 leeks (white and pale green parts), quartered and sliced
• ¼ cup olive oil
• 3 cloves garlic, minced
• 2 cups sliced carrots
• 3 stalks celery, sliced
• 1 cup diced sweet bell peppers
• ½ cup white wine
• 12 cups reduced-sodium chicken or vegetable broth
• ¼ cup tomato paste
• ¾ cup sun-dried tomatoes, chopped (drained, if in oil)
• ½ cup fresh basil, sliced (divided)
• ½ cup fresh parsley, chopped (divided)
• 2 – 3 tsp kosher salt
• 1 tsp dried marjoram
• 1 tsp dried oregano
• ¼ tsp ground black pepper
• ⅛ – ¼ tsp red pepper flakes
• 1 cup uncooked ditalini pasta, about 4½ oz (or other small pasta shape)
• 1 14 oz can kidney beans, drained and rinsed
• 1 14 oz can Great Northern beans, drained and rinsed (or other white beans)
• 1 cup diced zucchini
• 2 cups deveined and chopped kale
• 3 oz finely grated Romano cheese, divided
• juice of ½ lemon

Instructions

• Before getting started, make sure your leeks are properly cleaned. Fill a large bowl with water and add in your sliced leeks. Stir them around with your hands and you'll see that all the dirt and grit sink to the bottom while the leeks float. Carefully scoop out the leeks and set aside.
• In a large soup pot (at least 7 quarts), heat the olive oil over medium heat until shimmering and then add in the leeks and garlic. Gently saute for 5 minutes.
• Add in the celery, carrots, and peppers. Give everything a good stir and saute for another 5 minutes.
• Pour in the white wine and deglaze the pot, using a wooden spoon to scrape up any browned bits from the bottom. Simmer for a couple more minutes.
• Pour in the broth as well as the tomato paste, sun-dried tomatoes, half of the fresh basil and parsley, 2 tsp of salt, black pepper, red pepper flakes, dried marjoram, and dried oregano. Stir well and bring to a low boil.
• Add the ditalini to the pot and cook for 10 minutes.
• Now add the beans, kale, zucchini, the rest of the basil and parsley, and 2 ounces of the grated Romano. Simmer for 5 minutes. Pour in the lemon juice.
• Taste for seasoning and add the remaining salt, if desired. Serve hot and topped with a good pinch of Romano. Enjoy!

Notes

Nutrition information per serving (1 cup): 110 calories, 4 g total fat, 1 g saturated fat, 14 g carbohydrate, 3 g fiber, 5 g protein

Did you try this recipe for Classic Minestrone Soup? Let me know how it went down in the comments!

Psst…hungry for MORE soup? Try my recipe for Hearty and Delicious Borscht!

Sources

Zhu Y, Hollis JH. Soup consumption is associated with a lower dietary energy density and a better diet quality in US adults. Br J Nutr. 2014 Apr 28;111(8):1474-80. Epub 2014 Jan 2.

Flood JE, Rolls BJ. Soup preloads in a variety of forms reduce meal energy intake. Appetite. 2007 Nov; 49(3): 626–634. EPub2007 Apr 14.

The post Classic Minestrone Soup appeared first on The Diet Oracle.

Life’s stressors giving you the munchies? If you find yourself reaching for the chips when anxiety strikes, know that you are not alone! According to the American Psychological Association, 27% of people admit to using food as a means to relieve stress and 38% report to have overeaten or eaten unhealthy foods as a response to stress in the last month. The bottom line here? When the going gets tough, a lot of people turn to food for comfort and stress relief. If you’d like to learn more about why we eat when anxiety strikes and practical tips to avoid stress eating, just keep reading!

Disclosure: This post contains affiliate links. This means I may earn a small commission at no extra cost to you when you shop using these links, which helps to make this blog possible. Thank you for your support!

Why do we turn to food?

So why do we do this? Why do we crave all manner of tasty things when we’re stressed out? When faced with tense situations, our bodies make survival the top priority. We also long for comfort and actively seek ways to feel good, if only for a moment.

Food, of course, has long been associated with comfort, whether we’re talking a steaming bowl of chicken noodle soup or a bowl of ice cream after losing the big game. But what is it about stress that makes us head for the kitchen? Let’s take a closer look at the role food plays in our reaction to stress.

Cortisol

Also known as the ‘fight-or-flight’ response, stress and anxiety trigger a cascade of physiological changes that prepare the body to battle it out or head for the hills. Through hyperactivation of the hypothalamic-pituitary-adrenocortical (HPA) axis (say that three times fast!), our bodies release the hormones necessary to face whatever threats come our way.

One particular hormone worth considering as we discuss stress eating is cortisol. Released by the adrenal gland in response to stress and anxiety, cortisol is a glucocorticoid responsible for energy replenishment, hunger regulation, and cardiovascular function.

When thrown into stressful situations, cortisol’s job is to make sure the body has the energy needed to face the crisis at hand and it does this by ramping up hunger. To put it simply, we get stressed, our bodies release cortisol, and we eat. Our stress may be purely emotional or mental (like a looming deadline or being stuck at home), but the HPA axis can’t tell the difference and braces for the attack.

The result? Though our bodies might be primed to go full-Rambo, a real physical confrontation never actually occurs and all those extra calories get stored as body fat.

Endorphins

While we’re on the topic, now would be a good time to talk about endorphins. Known as the ‘feel good’ hormones, endorphins are a naturally occurring opioid formed and released by the brain. A power player in our brain’s reward mechanism, they elicit feelings of euphoria and pleasure all while decreasing stress and pain.

A wide range of activities can stimulate the production and release of endorphins, from logging a great workout to having a roll in the sack. Eating in particular has been shown to get these hormones going and though endorphins may help the body know it’s getting satisfied, overeating may trigger an over-stimulation that ultimately leads to weight gain.

A Vicious Cycle

Unfortunately, though stress eating may provide a brief relief, the benefits are only short-lived. While a bit of self-soothing with a favorite treat can feel good in the moment–especially thanks to those endorphins–reality soon comes crashing back in. Not only have studies shown that stress eating does little to reduce anxiety, it may actually worsen mood and can lead to serious weight gain.

So if you find yourself struggling with excessive snacking and overeating, it’s time to change tack and get the strategies you need that will actually reduce stress and give your mood a much needed boost!

First Things First

Before we dig into the strategies that will help you avoid stress eating, it’s essential to start with the basics of good nutrition. The first and most important thing you can do to curb the urge to snack all day long is to eat well-balanced meals throughout the day.

When life gets crazy, regular meals are often one of the first things to go out the window. Time and energy are at a premium and so mundane tasks like grocery shopping, meal planning, and cooking quickly go by the wayside.

The end result is a diet where perceived convenience and comfort are heavily favored over nutritional value. Though ‘tasty’ and ‘healthy’ don’t have to be mutually exclusive, we’re quick to fall back on heavily processed snacks and meals that pile on the extra calories with little to offer in the nutrition department. They just seem easier and we’re all about easy when life’s throwing us curve balls.

Don’t let yourself fall into this trap. Good nutrition doesn’t have to be fussy! Make good nutrition a priority and you’ll reap the benefits both today and beyond. By choosing wholesome, (mostly) unprocessed foods, you’ll provide your body with the lasting energy it needs to face life’s challenges, the nutrients necessary to stave off chronic disease, and the building blocks essential for strength and recovery.

Wondering where to start? Make sure your grocery cart is full of these great choices:

• Complex carbohydrates and fiber from whole grains, starchy vegetables, beans, and legumes
• A variety of fruits and vegetables
• Dairy and eggs
• Lean meats, poultry, pork, fish, and seafood
• Protein-rich plant-based foods and meat alternatives
• Healthy plant-based fats

Strategies to Curb Stress Eating

Now that you know why we turn to food to soothe anxiety and have laid a strong foundation for success, let’s dig into some practical strategies that will help you avoid stress eating. It’s all about rewiring habits, finding alternative ways to deal with stress, and ultimately being kind to yourself.

Clear the Counters

The first important step for reigning in your stress-related eating is to completely clear your table and counters of food between meals. Though a simple strategy, it’s one that works.

Leaving an assortment of goodies out on your counter is a constant visual invitation to snack. Remember the saying, ‘Out of sight, out of mind?’ I’m pretty sure that whoever first coined that phrase was referring to a plate of chocolate chip cookies! So save yourself a bit of willpower and put away the treats. You’ll be less likely to sneak a bite if you have to go rummaging through the cabinets.

A Healthier Spread

Now that you’ve tidied up, you’ve got plenty of room for healthier options! If you like to keep an assortment of snacks within easy reach, now’s the time to swap in the good stuff.

Fresh fruit is always a great idea and makes for the perfect grab and go snack. Or, if you’d rather, put out some crunchy veggies with this Skinny Blue Cheese Dip! If chomping into whole pieces of produce isn’t your thing, take a few minutes to make a fruit and veggie tray or charcuterie board loaded with healthy choices like sliced apples and pears, cucumber spears and celery sticks, thinly sliced turkey, and whatever else inspires you.

Stay Hydrated

Thirst is often mistaken as hunger, so make sure you’re drinking enough! Though there’s no set amount that applies to everyone, the standard recommendation of 8 cups per day is a good place to start. And remember–all beverages except for alcohol count! Just be sure to reach for low- or calorie-free options to avoid excess calories your body doesn’t need.

Here are just a few options to get you started:

• Fruit-infused water
• Fizzy seltzer or club soda with citrus slices
• Mineral water
• Green, black, or white tea
• Herbal tea
• Coffee (decaffeinated or regular)

Treat Yourself Like One of the Kids

I recently saw someone post this brilliant idea to reign in their kids’ snacking throughout the day. Each kid got their own little basket with snacks for the day. Once the basket was empty, that was it! No more snacks.

If you find yourself mindlessly snacking throughout the day, give it a try! Pre-portion a number of snacks for yourself to keep in a designated tub or basket. Include healthy options (think fruit, veggies, whole grain crackers, and cheese sticks) as well as a favorite or two (like chips or a cookie). You’ll get to enjoy a few goodies throughout the day without blowing your calorie budget.

And don’t forget to brush your teeth!

This tip is as practical as they come! To cut back on grazing throughout the day, make a point to brush your teeth after meals. After all, who wants to wreck a minty fresh mouth just for a stale Dorito? For extra credit, slap on a pair of whitening strips to brighten your smile!

Don’t Stock the Offenders

Do you struggle with self-control when it comes to certain foods? Does that quart of ice cream just burn a hole in your brain until you eventually dive in? Or can you hear the Oreos calling your name relentlessly until you finally cave in and get dunking? It might be time to re-think your shopping list.

Sometimes the easiest solution is the most obvious one. If you have a hard time controlling your intake of certain foods, don’t keep them in the house! Instead of buying that quart of ice cream, grab an ice cream cone with the kids for a special treat. Wanting a cookie for dessert? Buy just enough for today from a local bakery. You can still indulge in your favorites without having the constant temptation.

Embrace Comforting Rituals

Sometimes we focus so much on what we shouldn’t be doing that we don’t take the time to consider what we should be adding into our lifestyles. We people are creatures of habit and little rituals, from the way we take our coffee to how we like our eggs. It’s all about creating a routine that is helping and not hurting our well-being.

The habits we choose to nurture in our day-to-day lives can have a huge impact on our health and wellness. If stress eating has become a real struggle for you, look for opportunities to care for yourself and wake up your other senses. A change of pace might be just what the doctor ordered! Here are a few small rituals to consider adding to your day:

• A cup of good coffee before everyone wakes up
• Yoga out on the deck or by a sunny window
• Afternoon tea and devotional time
• Crafting and listening to a favorite podcast
• Reading outside on a picnic blanket or in a hammock
• Gardening after dinner
• Evening bike ride with the family
• Grabbing a quick pick-up game with friends
• An hour tinkering in the shop
• Relaxing to your favorite music
• A bubbly bath before bedtime

Get Busy

All too often, constant grazing is a result of boredom. Combine that boredom with frazzled nerves and you’ve got a recipe for the mindless munchies!

So get busy and look for distractions to take your mind off of food. Tackle a project, weed the garden, start a puzzle, challenge the kids to a board game, get out your knitting stash, organize your work bench–you get the idea! Engage your mind, get a little instant gratification, and forget about what’s in the cupboards.

Break a Sweat

I cannot emphasize enough the benefits of adding regular exercise to your daily routine! While we’re all quick to think of the ways a little activity can improve our health and waistlines, a good sweat session has also been shown to relieve stress, anxiety, and depression.

Whether you’re an exercise devotee or if it’s been awhile since you’ve laced up, set aside time everyday to get moving! The options are limitless. If you can get outside, go for a walk, a quick run, or bike ride. The gym is a great place to get your training in and snag a group exercise class. Stuck at home? No problem! There are loads of free workout videos online that require little floor space and if the internet isn’t an option, do a quick round of calisthenics.

With so many options for every interest and fitness level, you’re sure to find something to enjoy! Make exercise a priority and life’s frustrations will soon fade to the background.

Try Aromatherapy

When life’s stressors have you thinking about snacks, light up your senses with a bit of aromatherapy! Studies have shown that the smell of certain essential oils–particularly vanilla and lavender–has the ability to calm nerves and relieve anxiety. Whether due to influencing the production and release of endorphins or the associations we make with certain smells, these aromatics can help soothe frazzled nerves and put you in a calmer state of mind.

Want to give aromatherapy a try? Here are a few ideas to consider:

• Light a few vanilla-scented candles
• Add a lavender bath bomb to your evening soak
• Stash a lavender sachet near your pillow
• Decorate your mantle with a vanilla reed diffuser
• Bring a pretty lavender plant or two indoors

Practice Self-Talk

Sometimes, you just need to check yourself. While too many people practice negative self-talk–insulting and belittling themselves for failures or perceived inadequacies–positive self-talk can actually be a force for good when it’s constructive and encouraging in nature.

The next time you think about diving head first into a bag of chips, take a moment to talk yourself down. Remind yourself that this sort of noshing can’t take away the stress and will likely make you feel worse. Then shift gears, get out of the kitchen, and find a positive outlet that will actually do something to lift your mood and spirits.

Take a Breather

Never underestimate the power of fresh air and a little sunshine! Studies have shown that people who live in environments with green spaces have lower levels of circulating cortisol and that spending time in the great outdoors is a great way to significantly lower stress levels.

While the greatest benefits are seen from nature settings, don’t hesitate to take what you can get! If you don’t live near a park or rural vista, you can still reduce your stress levels just by stepping out your front door. Enjoy what your view has to offer and use days off as an opportunity to go for an adventure!

What do I need?

When the walls seem like they’re caving in, it’s hard to not reach for some quick comfort. While it may be tempting to stuff down the stress and anxiety with extra food, just remember that stress eating will not actually calm your nerves.

When the going gets tough, take a moment to ask yourself, What do I need? Odds have it, food isn’t the answer. Perhaps what you really need is sleep, a moment of quiet, a brief escape, an engaging distraction, or more meaningful comfort. Of course, taking a good hard look at the source of your anxiety and searching out real solutions is also essential. Don’t be afraid to ask for help from someone qualified to do so.

While food can certainly be a source of comfort and indulging now and then can be wonderful, it’s a poor band-aid at best for life’s troubles. I hope you’ve been able to find here the strategies you need to break the cycle of stress eating and have discovered a few new habits worth forming. Your health and well-being are worth the effort!

As always, thanks for reading!

Sources

Tsenkova V, Boylan JM, Ryff C. Stress eating and health. Findings from MIDUS, a national study of US Adults. Appetite. 2013 Oct;69:151-5. Epub 2013 Jun 6.

Vicennati V, Pasqui F, Cavazza C, Pagotto U, Pasquali R. Stress-related development of obesity and cortisol in women. Obesity (Silver Spring). 2009 Sep;17(9):1678-83. Epub 2009 Mar 19.

Munsch S, Meyer AH, Quartier V, Wilhelm FH. Binge eating in binge eating disorder: a breakdown of emotion regulatory process? Psychiatry Res. 2012 Feb 28;195(3):118-24. Epub 2011 Aug 16.

Volkow ND, Wang G-J, Baler RD. Reward, dopamine, and the control of food intake: implications for obesity. Trends Cogn Sci. 2011 Jan; 15(1): 37–46. Epub 2010 Nov 24.

Stubbs B, Vancampfort D, Rosenbaum S, Firth J, Cosco T, Veronese N, Salum GA, Schuch FB. An examination of the anxiolytic effects of exercise for people with anxiety and stress-related disorders: A meta-analysis. Psychiatry Res. 2017 Mar;249:102-108. Epub 2017 Jan 6.

Chamine I, Oken BS. Aroma Effects on Physiologic and Cognitive Function Following Acute Stress: A Mechanism Investigation. J Altern Complement Med. 2016 Sep;22(9):713-21. Epub 2016 Jun 29.

Warrenburg S. Effects of Fragrance on Emotions: Moods and Physiology. Chemical Senses, Volume 30, Issue suppl_1, January 2005, Pages i248–i249,

Ewert A, Chang Y. Levels of Nature and Stress Response. Behav Sci (Basel). 2018 May; 8(5): 49. EPub 2018 May 17.

Stigsdotter UK, Ekholm O, Schipperijn J, Toftager M, Kamper-Jørgensen F, Randrup TB. Health promoting outdoor environments–associations between green space, and health, health-related quality of life and stress based on a Danish national representative study. Scand J Public Health. 2010 Jun;38(4):411-7. Epub 2010 Apr 22.

The post Practical Tips to Avoid Stress Eating appeared first on The Diet Oracle.

Are you ready to hear about the next big diet fad that no one is talking about? Are you ready to exchange a balanced diet for questionable dietary restrictions just to obtain your weight loss goals? Then look no further than April’s Diet of the Month! That’s right folks, today we are talking about the Taquitogenic Diet and all it has to offer! So if you’re curious about taquitosis and what it can do for you, just keep reading!

Disclosure: This post contains affiliate links and a lot of nonsense. This means I may earn a small commission at no extra cost to you when you shop using these links, which helps to make this blog possible. You can just ignore the nonsense. Thank you for your support!

What is the Taquitogenic Diet?

The Taquitogenic Diet is the latest and therefore most important innovation to hit the diet industry since the cabbage soup diet. That’s right folks! Never before has there been a diet plan that’s guaranteed to impact your health and wellness for years to come. Trust me, after following the Taquitogenic Diet for a few weeks, you’ll feel like a different person!

So what exactly is the Taquitogenic Diet? Though seemingly incoherent on the surface–yes, even confusing to the average person with common sense–the secret of the Taquitogenic Diet’s transformative power lies in its sheer simplicity and spurious scientific claims. I shall, however, endeavor to explain its key elements so that you, too, may begin to reap the benefits of the Taquitogenic Diet.

The Taquitogenic Diet is a way of eating based solely upon the consumption of taquitos. That is to say, you eat taquitos and only taquitos. This is essential for reaching a state of taquitosis–the pinnacle of human existence and function.

While some may argue that taquitosis is a sort of survival failsafe mechanism developed over thousands of years in the off-chance that there would one day be nothing to eat but taquitos, this is absurd. In reality, taquitosis is in fact the optimal metabolic state of the human body, creating a cascade of physiological adaptations that inevitably results in weight loss and changes to your health status.

So now that you’ve been handily convinced by the obligatory scientific rationale, let’s move on to the exciting part–the benefits!

Benefits of the Taquitogenic Diet

Just what are the benefits of a Taquitogenic Diet, you ask? Sure, you could focus on the inevitable weight loss that results from only eating taquitos day in and day out for weeks on end, but the Taquitogenic Diet offers so much more! Just check out these other great perks of eating taquito!

• Simplified grocery shopping
• Stream-lined meal planning and preparation
• Unique recipes (stun your friends and family!)
• Everyday is Taquito Tuesday
• You’ll never have to buy kale again
• Your kids will think this is the best fad diet EVER
• Ease of involuntary social distancing from friends and family

Your Taquito-friendly Shopping List

Grocery shopping for most diets is both expensive and onerous. Plus, who knows whom you’ll bump into in the grocery aisles! Nothing’s quite as embarrassing as being spotted with a cart full of fresh meat, whole grains, and leafy greens–am I right? With the Taquitogenic Diet, no one would even think to guess that you’re on a health kick–it’ll be our little taquito secret!

Ready to shop? Here’s a quick list of the taquito-friendly foods you’ll need.

• Chicken Taquitos
• Chicken & Cheese Taquitos
• Beef & Cheese Taquitos
• Steak & Cheese Taquitos
• Pork Taquitos
• Bean & Cheese Taquitos

Now I know what you’re thinking. There are just so many options to choose from! Remember that change doesn’t have to happen overnight. Start with ONE flavor variety and buy 10 or 12 boxes to last you for the week. When you’re ready to branch out and really get serious, here are a few more options to add to your taquitogenic shopping list:

• Extra-Crunchy Chicken Taquitos
• Extra-Crunchy Beef Taquitos
• Extra-Spicy Chicken Taquitos

What is not allowed on a Taquitogenic Diet?

Though many people are initially shocked and question the wisdom of restricting so many foods, just know that avoidance of these non-taquitogenic foods is essential for attaining taquitosis. So it’s okay.

Here are the foods that must be avoided to achieve taquitosis:

• Fruits
• Vegetables
• Dairy products
• Starches and grains
• Beans and legumes
• Meat, poultry, pork, fish, and seafood
• Butter, oils, fats, and nuts
• Anything else your mom said was good for you. She was wrong.

One question I often get from taquito-newbs is, What about tacos and burritos? Are these allowed on the Taquitogenic Diet? Unfortunately, tacos and burritos are NOT part of the Taquitogenic Diet. Adding either of these options to your diet would take your body out of taquitosis and ruin everything. You must only eat taquito-friendly foods.

The Taquitogenic Meal Plan

One of the fabulous benefits of the Taquitogenic Diet is the meal plan! You’ll be amazed at the variety of choices and how easy it is to throw these meals together. In fact, these dishes are so deceptively repetitive, you’ll feel like you’re just eating the same thing over and over again! Sound too good to be true? Check out this sample one-day menu!

Breakfast

• Bowl of Cheese Taquitos
• Hot cup of Extra-Crunchy Taquitos (optional)

~OR~

• Taquito Sunrise Smoothie (See my recipe below!)

Lunch

• Homemade Pizza (See my taquito-friendly recipe below!)

~ OR ~

• Chicken and Cheese Taquitos

Afternoon Snack

• Taquito Bomb (Recipe below!)

Dinner

• Taghetti with Taquito-friendly Meatballs (Recipe follows!)

~ OR ~

• Beef and Cheese Taquitos

Nutrient Analysis

So let’s crunch some numbers for our taquito-friendly sample menu! If you follow the plan and eat an entire box of taquitos, you’ll get in an average of 1540 calories, 70 g fat, 11 g saturated fat, 175 g carbohydrate, 7 g fiber, and 49 g protein. Looking next at our macronutrient breakdown, you’ll be getting in the perfect balance of macros with 41% of calories from fat, 45% from carbohydrate, and 13% from protein. It’s the ideal high-carb, high-fat lifestyle!

As you can see, despite all nutrition wisdom and recommendations, it truly is possible to lose weight on a Taquitogenic Diet! Sure, this plan racks up huge nutritional deficiencies, but…well…being in taquitosis is totally worth it!

Taquito-Friendly Recipes

One struggle many people face when starting a diet is having to give up the foods they love. Thankfully, the Taquitogenic Diet has you covered! With just a few clever substitutions, you can still enjoy your favorite foods–even pizza and pasta! From breakfast to dinner and everything in between, these delicious recipes will keep you satisfied and basking in a state of taquitosis.

Taquito Smoothie

I don’t know about you, but when I wake up in the morning, I like something refreshing and invigorating to start the day off right! If you’re like me, then you’re going to LOVE this Taquito Sunrise Smoothie! Made with all taquito-friendly ingredients, this special morning blend will super charge your day and empower your taquitogenic lifestyle. Even better? It’s a great use for those leftover taquitos from last night’s dinner!

The Taquito Sunrise Smoothie couldn’t be easier to make. Simply put 6 leftover chilled taquitos in your favorite blender, add water, and blend to a brown slurry! Breakfast is served–and the kids are gonna love it.

Taquito Bombs

Need a quick snack or an easy way to meet your taquito goals for the day? Taquito Bombs are the solution! Much like an energy ball, these little nuggets of bliss are made with all taquito-friendly ingredients and fit perfectly into your taquitosis lifestyle. Whether you’re looking to fuel up for your next workout or just keep up with the kids, these Taquito Bombs will help you blast through the day!

To make a small batch of Taquito Bombs, puree 6 cooked and chilled taquitos with 1-2 tablespoons of water until a thick paste forms. Scoop out walnut sized portions and begin to roll and shape into balls. To add a fantastic crunch, roll your taquito bombs in crispy taquito crumbs. They’re the perfect grab-and-go snack!

Taghetti with Taquito-friendly Meatballs

Spaghetti with meatballs is a weeknight classic, loved by all ages. But can it fit into the Taquitogenic Diet? Yes! With just a few sneaky tweaks, you can still serve up this family favorite without compromising your taquitosis lifestyle. Believe it or not, this dish is so delicious your kids won’t even know it’s not real pasta! They’ll be clamoring for more Taghetti and Taquito-friendly Meatballs!

So let’s dig into this recipe. To make the taqhetti, grab your hand-crank pasta maker and get ready for some fun! Begin by carefully unrolling a batch of microwaved and chilled taquitos. (If this seems absurdly difficult, do not be alarmed. This is normal.) Then scrape off the filling and set aside. Crank each taquito through your pasta maker on either the fettuccine or spaghetti setting. Chef’s choice!

Now let’s get on with our Taquito-friendly meatballs! If they look familiar, it’s because they’re really just the Taquito Bombs I made earlier. I just picked off the crunchy taquito bits and we’re good to go. Call it taquitogenic batch cooking.

Now that we’ve got our ingredients prepped, dinner’s practically served! Simply toss your delicious taghetti with the reserved filling, top with taquito-friendly meatballs, and enjoy! Your family will remember this meal for years to come. Their stunned silence just means they like it.

Friday Night Pizza (Taquito-friendly!)

Here at our house, pizza is a weekend tradition! While I normally would make a classic Italian crust with homemade sauce and fresh toppings, my homemade pie is hardly taquito. But not to worry! With a taquito-friendly crust and taquitogenic toppings, you can still enjoy a slice without compromising your goals. So gather your family round the table and dig into this mouth-watering pizza pie. It’s a recipe your whole crew is going to love!

Using a sharp paring knife, carefully insert the blade under the outer most layer of your cooked and chilled taquitos. Begin to slowly pry apart and unroll the taquito into a flat, circular shape. (Now if you happen to rip 10 or 20 taquitos into shreds trying to accomplish this, don’t sweat it. Consider it meal prep for tomorrow’s Sunrise Taquito Smoothie!) Once opened, smear the taquito filling around for your taquito-friendly pizza sauce.

Now that your taquito-friendly crusts are prepped and perfectly sauced, now comes the fun part–the toppings! Simply dice up your favorite taquito varieties and top up those little crusts for your own customized pizzas. The combinations are endless so feel free to get creative! Bake at 400 degrees for 3-5 minutes and enjoy!

How will I know if I’m in taquitosis?

When getting started on their taquitogenic journey, many people wonder, Am I really in taquitosis? How can I know for sure? Signs and symptoms will vary from person to person, but here you will find a list of the most common side effects of taquitosis.

• An epic case of the tell-tale taquito breath
• Increased urinary taquitones
• Appetite suppression
• Weight loss
• Greasy fingers
• Extensive nutrient deficiencies
• Decreases in performance of any kind
• Taquito-induced night terrors
• Digestive…issues
• Heartburn and taquito burps
• Involuntary social distancing

Final Thoughts

The Taquitogenic Diet isn’t right for everyone, but it’s still the best option we’ve got. If history and human behavior have shown us anything, it’s that the best way to lose weight is to eat nothing but miniature tacos. By embracing the taquitosis lifestyle, you too can change the course of your future and achieve your wildest dreams (just hopefully not those taquito-induced night terrors). As always, thanks for reading and keep chasing down your goals!

P.S. Just kidding! Happy April Fool’s Day everyone!

The post April’s Diet of the Month: The Taquitogenic Diet appeared first on The Diet Oracle.

Is your workout standing in the way of your weight loss goals? Though diet and exercise might go together like Batman and Robin, I have shocking news for you. Despite everything you’ve ever heard or read, one inconvenient truth remains. Physical activity is not always associated with weight loss. While exercise certainly does burn calories and can help with creating that calorie deficit, breaking a sweat is no guarantee that the scale will move. Why is that, you ask? Today I’m sharing with you some of the sneaky ways your workout might be hindering your weight loss goals. We’ll take a look at 7 common workout blunders and more importantly, what you can do to get the most out of your sweat sessions–whether you’re under the bar or on the scale.

Disclosure: This post contains affiliate links. This means I may earn a small commission at no extra cost to you when you shop using these links, which helps to make this blog possible. Thank you for your support!

You’re burning less than you think.

When it comes down to it, many people greatly overestimate just how many calories they’re burning during exercise. Whether relying on machine readouts or overly optimistic calculators, they assume that their workouts must be churning through the maximum number of calories. As a result, they bump up their caloric intake and end up eating too much to make weight loss possible.

So let’s look at an example to see how this might play out. As a little thought experiment, let’s imagine that you’ve just slogged it out on the treadmill for 3 miles. You really pushed it and finished that 5k like a champ. How many calories did you burn? Depending on your size and conditioning, your run likely burned anywhere from 240-450 calories.

Since you totally slayed that run, you assume that you burned 450+ calories and adjust your diet plan accordingly. But in reality? Let’s say you actually burned the lesser amount. When mistakes like this are made repeatedly over time, any accrued calorie deficits will soon vanish and the scale will come to a dreadful standstill. Though you think you’re creating a 500 calorie deficit and should be losing a pound per week, you’re really only burning half that amount and the scale proves it. Most people simply are not burning as many calories as they think they are.

I find that in most cases, it’s best to base a meal plan on your typical activity throughout the day and then allow the calories burned from workouts to be icing on the cake. While I might shift calories around to ensure adequate nutrition to fuel and recover from workouts, most people do not need loads of extra calories for training bouts lasting less than an hour. If anything is needed, an extra snack will usually suffice.

You reward yourself with extra food after a workout.

The second workout blunder to watch out for is the reward mentality that dieters can fall into after a sweat session. You think to yourself, Man! I killed it in that cycling class today! I totally earned this brownie! Afterall, I’ve been soooooo good today.

Don’t get me wrong, I’m all for the occasional treat and they can even be worked into your eating plan. But chasing your gym class workout with a Snickers bar will negate those burned calories in the 60 seconds it takes to eat it. If you want to indulge in a treat, by all means work it into your meal plan and enjoy! Just don’t fall into the pattern of ‘rewarding’ a workout with extra goodies only to wind up blowing your calorie budget and hindering your goals.

You’re adding unnecessary sports drinks, bars, etc.

There’s just something about hitting the gym that makes people think they need whatever’s being sold at the snack bar. Smoothies, shakes, bowls, bars–the options can be endless! And while there is certainly a good use for many of these, most folks just don’t need them. These gym counter goodies usually end up being extra calories that negate whatever you just burned on the cycling deck.

So when should you consider snagging something from the snack bar? Here are a few situations where I’d recommend stopping by:

• You’re about to work out and it’s been a few hours since you’ve eaten (grab a piece of fruit or a low-fat yogurt!)
• You’ve planned an exceptionally long workout or back-to-back classes (grab a sports drink!)
• It’ll be a few hours before you get the chance to eat something after your workout (grab a small smoothie made with fruit and protein powder!)

The bottom line here is to watch out for extra calories that you don’t need and to pay attention to your calorie budget. If you do choose to fuel up at the gym, just be sure to choose wisely and work it into your meal plan.

You’re not lifting.

When it comes to weight loss, a lot of people think cardio, cardio, cardio! And while cardiovascular exercise certainly does burn calories, you are really missing out if you are not incorporating strength training into your routine.

Being stronger makes you better at pretty much everything, from running a 10k to loading groceries into your car. It improves your health and lengthens your life–but that’s not all! Strength training has an important role in weight loss as well!

Though weight lifting might not burn as many calories as a high-intensity cardio session, the calorie burn doesn’t end when you rack the weights. Because strength training involves a process of recovery, muscle growth, and adaptation, you can expect an increase in your metabolic rate into the next day and beyond! Call it weight training’s after burn effect.

Another benefit to focusing on strength? As your body responds to training and gets stronger, you will increase your lean muscle mass. This is a huge plus for anyone who has lost weight (and as a result, some amount of muscle) or who is getting older and seeing the decline in muscle that can come with age. Muscle is a metabolically active tissue–even at rest–and increases can help to stave off the effects of weight loss and aging.

So if you’ve been trying to lose weight and just aren’t seeing results, consider adding a solid strength training routine to your strategy!

You’re not pushing yourself.

One of the benefits of working out is that, with a happy mixture of training, nutrition, and rest, our bodies get stronger and better over time. We don’t stay the same–we adapt in order to meet the challenge and rise to greet the next one.

This also means we get more efficient. That workout that totally killed you a few weeks ago is so much easier today. The thought of running a single mile seemed impossible before, but now you’re thinking of signing up for a 5k. Your body gets better at what you make it do.

So let me ask you something. These days when you lace up and get after your workouts, where is your head at? Do you zone out and let your mind wander? Or does your workout demand your focus and attention? Whether you’re hitting the gym or hitting the trail, if you can do your workout on autopilot it is time to take it to the next level.

If you’ve been working out consistently and the scale is no longer moving, you have double the reasons to push your training sessions. Climb higher, bike farther, run faster, lift heavier. Challenge yourself each and every time you lace up and you’ll be blown away by the changes–both in your fitness and your physique!

You’ve been doing the same workout for months.

If it’s been a number of weeks (or months!) since you switched up your routine, it’s time to get a refresh. Remember what I was just saying about efficiency and all that? Well you can bet if you’ve been logging the same workout week after week, your body is now a well-oiled machine and can grind that session out with much less difficulty than before. Your muscles remember the movements and have gotten better at doing them–a phenomenon appropriately termed ‘muscle memory.’

This is good right? Most definitely. But resting on your laurels isn’t going to give you results–either under the bar or on the scale. If you want to maximize that calorie burn, don’t get too cozy in your routine. Pick a new group exercise class. Add a fartlek to your run (yeah, that’s a real thing). Get with a strength coach and start training. Find ways to challenge your body in new ways. Not only will you burn more calories, but you might just find your next favorite workout!

You work out…and then take the elevator.

When it comes to physical activity, there are two main categories. There’s the purposeful exercise you do to get your heart rate up and break a sweat–the training you do to get stronger, faster, and better at your favorite activities. Then there’s what we call ‘incidental activity,’ the activity you get throughout the course of the day. It’s all those little things you do from running errands and chasing kids to mowing the lawn and taking the stairs. Ultimately, it’s the combination of your purposeful and incidental activity along with your basal metabolic rate and digestion that make up your daily total energy expenditure.

When you go out of your way to work out everyday, it can be so tempting to let incidental activity go by the wayside. You feel like you’ve checked that box so why bother taking the stairs? But it’s this mentality that can cost you results on the scale. While it’s great that you’re making a point to exercise, 45 minutes on the elliptical simply won’t compensate for an otherwise sedentary lifestyle!

Seek movement every opportunity you get! You’ve heard the list before but it bears repeating. To sneak in extra activity throughout the day, make a point to:

• park further away from the office, grocery store, etc.
• get outside when you’re on break and take a stroll
• take the stairs instead of the elevator
• go on a bike ride with the kids
• take the dog for an extra walk
• do calisthenics during the commercials
• try a yoga video before bedtime
• wash the car by hand
• organize the garage
• do some yard work
• deep clean the house

An active lifestyle isn’t just about logging a sweat session 4-5 times per week. It’s about finding ways to bring movement into your day-to-day routine and get up off your assets. To put it simply–move it and lose it!

Benefits Beyond Weight Loss

I’d like to emphasize that the benefits of exercise extend far beyond weight loss. The health benefits of regular physical activity simply cannot be understated. For this reason, I believe it is essential to establish fitness as a goal in its own right.

Too often I have seen fitness get chucked out the window when a person has reached (or given up on) their weight loss goal. I get it. It’s tough squeezing workouts into an already overfull schedule and maybe you don’t really like exercise…yet. But I promise you, the benefits of exercise–for today and tomorrow–are very much worth breaking a sweat for. Not convinced? Just look at this list of known ailments and conditions that are either prevented or improved with regular physical activity!

• Cancer
• Heart disease
• High blood pressure (hypertension)
• High cholesterol (hypercholesterolemia/dyslipidemia)
• Type 2 diabetes
• Osteoporosis
• Sarcopenia (muscle wasting)
• Constipation
• Stress and anxiety
• Depression
• and so many more!

To date, studies have found FORTY chronic diseases and illnesses that can be prevented or delayed with regular exercise! So regardless of whether you’re trying to lose weight, don’t lose out on the incredible benefits of getting active! Keep pushing yourself, watch out for these workout blunders, and soon you’ll reap the benefits both for your waistline and your health.

P.S. Want to learn more about how to overcome a weight loss plateau? Check out this post!

References

Van Dale D, Schoffelen PF, Ten Hoor F, Saris WH. Effects of addition of exercise to energy restriction on 24-hour energy expenditure, sleeping metabolic rate and daily physical activity. Eur J Clin Nutr. 1989 Jul;43(7):441-51.

Gilliat-Wimberly M, Manore MM, Woolf K, Swan PD, Carroll SS. Effects of habitual physical activity on the resting metabolic rates and body compositions of women aged 35 to 50 years. J Am Diet Assoc. 2001 Oct;101(10):1181-8.

Lazzer S, Boirie Y, Montaurier C, Vernet J, Meyer M, Vermorel M. A weight reduction program preserves fat-free mass but not metabolic rate in obese adolescents. Obes Res. 2004 Feb;12(2):233-40.

Lemmer JT, Ivey FM, Ryan AS, Martel GF, Hurlbut DE, Metter JE, Fozard JL, Fleg JL, Hurley BF. Effect of strength training on resting metabolic rate and physical activity: age and gender comparisons. Med Sci Sports Exerc. 2001 Apr;33(4):532-41

Warburton DER, Nicol CW, and Bredin SSD. Health Benefits of Physical Activity: The Evidence. CMAJ. 2006 Mar 14; 174(6): 801–809.

The post Workout Blunders that Hinder Weight Loss appeared first on The Diet Oracle.

There’s nothing quite so deflating as the dreaded weight loss plateau. It takes a lot of time, discipline, and raw effort to lose weight. Stepping on the scale and seeing no change can be a real heart breaker. So what do you do? Give up on your goals? As tempting as that may be, know that weight loss plateaus can be overcome!

In today’s post, I’m going to share with you the strategies that will help get you off that plateau and back to seeing results. Though it may take a little trial and error and a willingness to switch up your game, these tweaks have helped many of my patients and clients continue their weight loss journeys. So if you’ve ever found yourself staring down a scale that just won’t budge, this post is for you!

Disclosure: This post contains affiliate links. This means I may earn a small commission at no extra cost to you when you shop with these links, which helps to make this blog possible. Thanks for your support!

So what is a weight loss plateau?

Before we get going, we’d better get our definitions straight. A weight loss plateau is a loose term, but generally describes a situation where after enjoying a number of weeks or months of steady weight loss, the scale comes to an unexplained standstill. Despite every effort to carefully follow your calorie and exercise plan, the scale just won’t budge and it hasn’t for a few weeks or more. Could anything be more exasperating?

One caveat I’d like to make at this point is to not confuse natural fluctuations in your weight and the occasional steady scale with an actual plateau. I can’t tell you how many times I’ve had a forlorn dieter in my office lamenting their lack of results only to remind them that they actually have been losing weight, just not at the breakneck pace seen on many weight loss reality shows. Dropping 5 pounds in a month is not nothing. Don’t confuse your unrealistic expectations with a weight loss plateau!

But First, the Usual Suspects

Before we dig into how to deal with stalled results, let’s be sure to rule out alternative explanations. Sometimes you’re not really in a weight loss plateau but rather a discipline slump. It happens to most everyone!

Sticking to a weight loss plan for weeks or months (and for some, years!) can really take a toll on your motivation. So you start to skip workouts. And measuring portions goes by the wayside. Food journaling? You haven’t logged a morsel in weeks. In this situation, the solution is all about revitalizing your plan and getting back to the fundamentals. With most of my clients, a few fresh tactics and a renewed commitment to that food log gets their weight loss back on track. Here are just a few of my typical recommendations:

• Measure all portion sizes, especially ALL added sources of fat and sugar
• Food journal and track all calories (Consider an online app or website like SparkPeople or MyFitnessPal!)
• Limit restaurant dining and takeout
• Limit liquid calories
• Avoid excessive calories as a reward for working out
• Stay on track over the weekend

If you’ve loosened your grip on the reins in any of these ways, I’d heartily encourage you to start there first. Take an honest look at what you’ve been doing and see if there are areas where you’ve lost a bit of due diligence. Remind yourself of your goals, commit to making the necessary changes, and soon the scale will start to change, too!

Breaking out of a Weight Loss Plateau

But what if you’ve been faithfully following your plan and yet to no avail? You’ve been sticking to your guns, tracking calories, and haven’t deviated one bit–what then? Perhaps it’s time to consider whether you might be in a weight loss plateau.

Though a stuck scale can be extremely frustrating and disheartening, don’t let it stop you from chasing down your goals! Today we’re going to be looking at the strategies that will help you overcome this familiar hurdle and start seeing results again. By asking yourself a few important questions, you can solve the mystery of your weight loss plateau!

Are you on the right calorie plan?

It can be tricky figuring out the right calorie level for weight loss. Though online calculators can be extremely helpful, they aren’t precise for everyone. Sometimes finding the best calorie level can take a little trial and error. If the first calorie plan you pick doesn’t work, don’t give up! With a few tweaks, you can figure out what works best for you.

This is where keeping an accurate food journal becomes extremely helpful. If, for example, you’ve been carefully following an 1800 calorie plan and walking 4 days per week without results, you can use this information to formulate a revised plan. One solution might be to reduce your calories to 1600 calories per day and add 3 days of strength training to your routine. Continue to log your food and activity and then see what happens.

Those two changes might be enough to get the scale moving in the right direction. If not, continue to tweak and modify until you start losing weight. Remember, though, that weight loss doesn’t happen overnight. Give it a week or two before you decide that your plan isn’t working.

Generally speaking, most dietitians do not recommend weight loss plans less than 1200 calories per day, though there’s always the occasional exception. Such a low caloric intake is hard to sustain over time and leaves a person vulnerable to nutrient deficiencies. If you’ve ever tried sticking with one of those 800 calorie plans, you know what I’m talking about! You’ll find yourself constantly hungry and thinking of little else besides FOOD. That is not an equation for success!

How much weight have you lost thus far?

Once a person has lost a significant amount of weight–let’s say 5% or more of their starting weight–it’s very common to see their results begin to taper off. Despite being faithful to the plan, the scale just won’t budge. Why does this happen?

To put it simply, when you’ve lost a number of pounds, you are quite literally a smaller person. Given that metabolism is the ongoing building up and tearing down that’s constantly going on in the body, a person who weighs less has less tissue to support and maintain. Furthermore, you are also carrying less weight around–yet another source of caloric expenditure. As a result, when you lose a significant amount of weight, you don’t need as many calories.

So if you’ve lost 5-10% of your body weight but you’re no longer getting results with your plan, it might be time to reduce your calories (or increase your physical activity) to make up for the likely changes in your metabolism. Start by reducing your intake by 200-300 calories per day, log your efforts carefully, and check your weight every week or so. This adjustment might be just what you need to start losing weight again.

What do your macros look like?

For some people stuck in a weight loss rut, changing up their macronutrients (or ‘macros’) can be really helpful. Macronutrients are the three nutrients that provide our bodies with calories–namely, carbohydrate, protein, and fat. (Alcohol also provides calories but is not essential for health, so it’s not considered a nutrient.) All should be included in a balanced diet, but switching up your breakdown can really enhance your goals. Whether you’re a runner fueling for the next race or a mom who just needs energy to get through her busy day, the right balance of macros can make a huge difference.

If you’ve been following the same plan for a span of weeks or months and your results have come to a standstill, it might be time for fresh tactics. Our bodies have an amazing ability to adapt to our various behaviors (within limits), and that includes the way we choose to eat. Switching things up can be a great way to get the scale headed in the right direction.

If you’ve been food journaling, take a look at your nutrient breakdown. Are carbs eating up the lion’s share of your calories? Try reducing your percentage to perhaps 40% and increase your protein and fat percentages accordingly. Give it a few weeks and see if that makes a difference. Have you been following a very low-fat diet? Try increasing your fat percentage to 30% and see if that helps, again adjusting your other macros accordingly. It is okay to experiment with your diet plan to find what works best for you!

While calories are very much king when it comes to weight loss (it’s hard to beat physics!), macronutrients are an important–if not essential!–consideration when you’re trying to lose weight. If you find yourself stuck in a rut, switch things up! That might just be the catalyst you need to start seeing results again.

What’s the timing of your meals?

When it comes to how often you should eat, you’ll find a never ending litany of opinions!

• You should eat small, frequent meals to keep your metabolism humming!
• Avoid eating too often–you’ll only end up getting in too many calories!
• Don’t ever eat past 6pm!
• Never skip breakfast!
• Intermittment fasting is the best way to shed pounds!

Any of these sound familiar to you? When it comes down to it, there is no single right way to eat that works for everyone. I’ve had some clients who’ve had great success with small, frequent meals while others do much better with 3 square meals per day. Intermittent fasting has some great testimonials, but a lot of folks feel crummy when they go too long without a meal. You’ve got to find what works best for you.

If you’ve been following one particular eating schedule but the scale hasn’t moved for a few weeks, consider trying a new meal pattern! Have you been eating frequently throughout the day? Try switching to 3 main meals each day. Intermittent fasting no longer delivering results? Try eating every 4 hours (being sure to track those calories) and see what happens. Finding your best strategies is going to take a little trial and error–and that’s okay! Just be sure to measure those portions, track your calories, and keep an eye on your weight. Slowly you’ll begin to find the tactics that work best for you!

You can overcome a weight loss plateau!

I hope you’ve come away with some strategies that will help you on your weight loss journey. Though it can certainly be a bumpy ride, remind yourself often of why you want to lose the weight. Be willing to re-think your plan when it’s no longer working for you and get fresh tactics when you need them. Stay focused on your goals and don’t give up! You can do it!

P.S. How does exercise weigh into all of this? Check out this post all about how to get the most out of your workouts–whether you’re under the bar or on the scale!

The post Break Out of a Weight Loss Plateau appeared first on The Diet Oracle.

Welcome back to The Diet Oracle! Today I have for you an Irish classic that’s perfect for St. Patrick’s Day. If you’re looking for something both authentic and homey, this Guinness Irish Stew will have you singing, Oh Danny Boy! Think tender bites of braised meat and earthy root vegetables all in a rich gravy with unmistakable Guinness notes. It’s truly a soup that eats like a meal and one your family is sure to love! Served with a slice of Cheddar & Herb Beer Bread and creamy Colcannon with Leeks & Kale, you’ll think you died and woke up in an Irish pub.

Disclosure: This post contains affiliate links. This means I may earn a small commission at no extra cost to you when you shop using these links, which helps to make this blog possible. Thanks for your support!

Irish Roots

Probably the best known traditional Irish dish, Irish stew is a hearty combination of lamb, root vegetables, and herbs. Rustic comfort food at its finest, Irish stew is a filling and flavorful dish made from the ingredients that were most readily available to Irish shepherds and farmers. Simple and satisfying, a hot bowl of Irish stew will get you warmed up in no time. Perfect on a cold, rainy day!

If lamb is hard to come by, beef is a delicious substitute. I have made Irish stew with both and though lamb is the more traditional meat, beef works beautifully and for many of us, is much more readily available.

One Guinness, please!

Adding Ireland’s most iconic drinkable to its most iconic dish was a no brainer! Guinness adds a delicious depth of flavor that takes Irish stew to a whole new level. Even if you’re not much of a stout fan, don’t hesitate to pick up a bottle for this recipe. From the malted and deeply roasted barley to the double dose of hops, Guinness lends its distinctive richness to this classic peasant dish and makes it unforgettable.

Simply Nourishing

Though Irish stew doesn’t boast any flashy headliners, it definitely serves up good nutrition. Lean cuts of red meat not only provide a complete source of protein, but also a host of vitamins and minerals from nearly every B vitamin to copper, iron, magnesium, phosphorus, potassium, selenium, and zinc! While it’s certainly prudent to avoid over-consumption of red meat, a healthy diet can include up to 18 ounces per week.

But the good nutrition doesn’t end there! Though decidedly humble and unpretentious, root vegetables pack a nutritional wallop. Carrots, parsnips, and potatoes together provide beta carotene, vitamin C, B6, folate, potassium and fiber that boost health and wellness. From improving cholesterol and hypertension to possibly reducing risk for cancer, the health benefits of root vegetables certainly aren’t humble!

Cooking with Cast-Iron

For this recipe, you’ll begin by crisping up your favorite smoky bacon and searing your meat of choice. The root veggies go into the pot next for a bit of light browning to bring out their flavors and then a little sprinkle of flour for the roux.

Next comes the Guinness! You’ll pour in your stout and give the pot a good deglazing, being sure to scrape up every bit of fond (those tasty brown bits) from the bottom. Add the rest of the ingredients, simmer to perfection, and dinner’s served! You can choose whether you want to braise on the stove-top or in the oven–whatever works best for you.

My go-to pot for stews and braises is always my Le Creuset enameled cast-iron Dutch oven. Enameled cast-iron is fabulous to cook with because it holds and evenly distributes heat beautifully, whether you’re cooking on the stove-top or in the oven. And the enamel isn’t just for looks! By coating both the exterior and interior with a gorgeous layer of enamel, you get all the benefits of cooking with cast-iron without the fussiness.

Though Le Creuset Dutch ovens certainly are pricey, they are an investment worth making. Plus, you can be confident in your purchase knowing they offer a LIFETIME warranty on their enameled cast-iron products. I have had mine for almost 15 years and have loved using it for everything from homemade caramel and crusty bread to braises and stir-fries. It’s so versatile and worth every penny!

Whether you serve it solo or alongside creamy colcannon and fresh beer bread, I hope you’ll love this recipe for Guinness Irish Stew!

Print

Guiness Irish Stew

Guinness adds a delicious depth of flavor that takes Irish stew to a whole new level.

Course Main Course, Soup

Cuisine Irish

Keyword Beef, Beer, Lamb, Stew

Prep Time 30 minutes minutes

Cook Time 2 hours hours

Servings 8

Author Maureen @ The Diet Oracle

Ingredients

• 1 Tbsp olive oil
• 3 slices thick-cut bacon, diced
• 2 lb lamb, boneless shoulder meat OR extra-lean chuck stew meat in 1″ chunks, patted dry
• 1 large sweet onion, diced
• 4 stalks celery, sliced
• 4 carrots, peeled and sliced
• 2 large parsnips, peeled and sliced
• 2 medium potatoes, peeled and diced (about 1 lb)
• 2 cloves garlic, minced
• 3 Tbsp flour
• 3/4 cup Guinness beer
• 3-4 cups reduced-sodium chicken broth
• 1 Tbsp tomato paste
• 2 Tbsp Worcestershire sauce
• 2 bay leaves
• 1 Tbsp fresh thyme leaves, minced (or 1 tsp dried)
• 1 tsp kosher salt, plus more to taste
• 1/4 tsp freshly ground pepper

Instructions

• Heat a large Dutch oven over medium-high heat and drizzle in the olive oil. Add the bacon and cook, stirring frequently, until crisp–approximately 5-7 minutes. Remove from the pot and set aside.
• Turn the heat up to high and add your stew meat to the pot. Allow the lamb or beef to brown on one side before giving it a good stir and browning on all other sides. This will take 8-10 minutes. Adjust the heat as necessary to allow browning without excessive burning. Remove your meat and set aside with the bacon.
• Turn the heat back down to medium or medium-high and add the onion, celery, carrots, and parsnips. (If necessary, add another tablespoon or two of olive oil.) Saute, stirring frequently until starting to soften and brown in places, about 7 minutes. Add the garlic and saute for 2 more minutes.
• Sprinkle the flour over the veggies in your pot and give everything a good stir. Cook for another 2 minutes.
• Now it’s time to deglaze the pot! Pour in the Guinness and, using a wooden spoon, vigorously scrape up the browned bits stuck on the bottom of the pan. Then stir in the chicken stock.
• Add the seared meat, bacon, and all your remaining ingredients to the pot, including the potatoes. Stir well and bring everything to a simmer.
• At this point, you have two choices. You can either pop your covered pot into a 300 degree oven or continue to simmer on the stove-top over low heat. Either way, you’ll want to cover your pot and allow everything to simmer for another 1 1/2 – 2 hours, until the meat is perfectly tender. Do check on the stew about an hour into your cooking time to give everything a stir and check the liquid level. If you’re stew is starting to look a bit too thick, add another cup of chicken broth.
• Once your beef is nice and tender, give it a taste and adjust the seasoning as needed. Garnish with fresh parsley, if desired. Serve hot and enjoy! As with most stews, this Guiness Irish Stew is even more delicious the next day!

Notes

Nutrition information per serving (1/8 of recipe): 310 calories, 11 g fat, 4 g saturated fat, 24 g carbohydrate, 4 g fiber, 26 g protein

Did you try this recipe for Guinness Irish Stew? Let me know how it went down in the comments!

The post Guinness Irish Stew appeared first on The Diet Oracle.

When it comes to nutrition for sports and performance, many athletes and active individuals behave as though they’re cramming for an exam. Having neglected a balanced diet, they assume that buying the right protein bar or sports drink will somehow compensate for their otherwise poor choices.  Don’t let all of your hard work go to waste!  Invest the time and effort in a nutritious diet and you will certainly earn back some serious dividends both in your health and in your performance.  With these sports nutrition tips, you can make every bite and every workout count!

Disclosure: This post contains affiliate links. This means that I may earn a small commission at no extra cost to you when you shop with these links, which helps to make this blog possible. Thanks for your support!

Start with a Strong Foundation

It all begins with laying a strong foundation.  The food choices you make day-in and day-out will ultimately determine whether you are building on solid rock or on shaky grounds.  By emphasizing wholesome foods, you’ll have the energy needed to take your workouts to the next level and the building blocks essential for recovery.

In this post, I’m going to walk you through how to create a custom meal plan that’s individualized for your training goals. Step-by-step, we’ll cover how to figure out the right calorie level as well as how to break that down into the major nutrients. Calculator in hand, we’ll crunch some numbers and before we’re finished, you’ll be able to build out a nutrition plan that’s perfect for you.

Find Your Calorie Level

It’s all starts with energy, doesn’t it? In order to fuel your training efforts, you must first begin by getting in enough calories to meet the demands you place on your body.  How do you know you’re eating enough? Keep an eye on your weight. Though daily weigh-ins are unnecessary, watch for trends over time. Weight maintenance over a span of weeks and months is a good indication that you are matching your energy expenditure (or calories burned) with your caloric intake and vice versa.

If you’re attempting to shed a few extra pounds and gain fitness at the same time, bear in mind that these can be opposing goals if you are not giving your food plan careful thought and attention.  While weight loss requires an energy deficit over time, recovering from a tough training regimen requires adequate nourishment to heal, repair, and ultimately increase your body’s ability to perform at a higher level. Aiming for a slower rate of weight loss may help you avoid compromising your fitness goals.

Wondering just how many calories you need? Though figuring out the exact number is nearly impossible outside of a laboratory setting, well-designed equations and an honest view of your activity level can get you close. The Mifflin-St. Jeor equation is an excellent tool to figure out just how many calories your body needs at rest. Once you have that number, known as your Basal Metabolic Rate (BMR), you can then multiply it by an activity factor to estimate your daily caloric needs.

Pay Attention to Your Macros

It matters what you eat.  Once you’ve determined your appropriate calorie level, most active individuals benefit from consuming 50-65% of those calories from carbohydrate, 15-30% from protein, and 20-30% from fat. Individuals looking to shed a few pounds might adjust their carbohydrate intake closer to 40%. I know that seems like some serious variability, but no two people have the same nutrient needs. The sport you play, the way you train, and whether you’re restricting calories are just a few factors that can determine what your particular needs will be.

So let’s look at a few quick examples to see what this might look like. Grab your calculators and let’s do some math! Once you have a rough plan figured out, be sure to use an online tool like SparkPeople or MyFitnessPal to keep track of your intake for a few weeks.

The Endurance Athlete

Kristen is a runner and struggles to maintain her weight.  She’s looking for a meal plan that will fuel her long runs, prevent muscle loss, and provide enough calories to keep her weight stable.

Using an online equation, Kristen’s determined that she needs 2400 calories per day.  Because she participates in endurance activities, she wants 60% of calories from carbohydrate, ensuring she’ll have enough fuel for her next run.  To figure out how many grams of carbohydrate she needs, she first multiplies 2400 calories by .6 (60%), which is 1440 calories.  Carbohydrates offer 4 calories per gram, so by dividing 1440 calories by 4 calories per gram, she determines that she needs 360 grams of carbohydrate per day.

Now it’s time to figure out her protein needs. Because she is an endurance athlete hoping to maintain her weight, she should strive for 0.7 grams per pound of body weight.  She is 130 pounds, so she multiplies 130 by 0.7 and finds that she’ll need 91 grams of protein per day.  To figure out what percent of calories this would be, she multiplies her 91 grams of protein by 4 calories per gram, which is 364 calories.  The last step is take that number and divide it by her total calorie amount, 2400 calories per day.  This equals 15% of calories from protein.

The last piece of the puzzle is fat. Since Kristen has already determined that she will be eating 2400 calories with 60% of her calories from carbs and 15% from protein, this leaves about 25% of calories from fat, or 600 calories.  To determine fat grams, she divides this number by 9 calories per gram to get 67 grams. 

The Mere Mortal

Julie enjoys classes at the gym and would like to lose a few pounds, so she decides to follow a 1600 calorie plan.  Her macronutrient goal is to get in enough carbohydrate to fuel her workouts, sufficient protein to support and maintain her lean muscle, and adequate fat to avoid feeling hungry all day.

To figure out her best plan, she first sets her carbohydrate goal at roughly 40% of calories. This will give her the energy she needs to work out while enhancing her weight loss efforts. So she multiplies 1600 calories by .40 (40%), which is 640 calories from carbohydrate. To determine how many grams of carbohydrate that is, she divides 640 calories by 4 calories per gram, which is 160 grams of carbohydrate per day.

Next she turns to her protein needs. Because she plans to work out regularly at the gym and is cutting calories, she needs approximately 0.8 grams of protein per pound each day.  Julie currently weighs 175 pounds, so she multiplies 175 by 0.8 grams per pound and gets a protein goal of 140 grams per day.  This would amount to 560 calories from protein or 35% of total calories.

Finally, Julie needs to figure out her fat target. With her carbohydrate at 40% and her protein at 35%, this leaves 25% of her calories for fat. She does a little more math and sees that this amounts to 400 calories (1600 x .40), or about 45 grams of fat (400 calories divided by 9 calories per gram).

The Gym Bro

Jeff likes to train hard and play hard.  He lifts weights at his local gym several days per the week and has various club games most weekends. He wants to maintain his weight, though he wouldn’t mind exchanging some of his body fat for muscle. Overall, he wants a diet plan that will support his gains at the gym and give him the energy he needs for all his activities.

Jeff starts by figuring out his daily calorie goal, which ends up being about 3200 calories per day. Being a guy who doesn’t want too many carbs, he decides to go with 45% of calories from carbohydrate.  To figure out how much carbohydrate he needs, he multiplies 3200 calories by .45 (45%), which is 1440 calories.  He wants to count carbohydrate grams, so he divides 1440 calories by 4 calories per gram, which equals 360 grams of carbohydrate per day.

Now onto protein! To ensure Jeff can get the most out of his workouts at the gym and on the field, he should strive for 0.7-0.8 grams per pound. Jeff weighs 220 pounds and therefore needs 154-176 grams of protein per day.  This amounts to 19-22% of his total calorie intake.

Jeff is almost done figuring out his meal plan.  He’ll be following a 3200 calorie meal plan with 45% of calories from carbs and 19-22% from protein.  This would leave 33-36% of calories from fat or 1056-1152 calories.  To determine fat grams, he divides these numbers by 9 calories per gram, which amounts to 117-128 grams of fat. 

It’s YOUR turn!

Now that you’ve seen a few examples, it’s time to do a little math and figure out your plan. If math’s not your forte, don’t sweat it! Just follow these 4 painless steps:

1. First get an estimate of your daily caloric needs.
2. Multiply your daily calorie budget by the percentage of carbs you want to shoot for. This might be anywhere from 0.40 (40%) to .65 (65%). Once you have your number of calories from carbs, you can divide this number by 4 to figure out how many grams that would be.
3. Calculate your protein needs. Simply multiply your weight in pounds by one of the below factors to estimate how many grams you need. To figure out how many calories this is, multiply your protein grams by 4. Then, to determine what percentage of calories you’ll be eating from protein, divide your protein calories by your total calories.
4. And last but not least, figure out your fat percentage! Simply add together your percentages from carbs and protein and then subtract that number from 100%. Et voila! That is your percent of calories from fat! Multiply your total calories by your fat percentage to learn how many fat calories you’ll be eating. If you want to see fat grams, divide your fat calories by 9 and there you go!

If you’ve made it this far, congratulations! You have just figured out your calorie and macronutrient needs!

Protein Needs for Active Individuals

Adapted from Nancy Clark’s Sports Nutrition Guidebook

Plan for Success

Now that you’ve got your meal plan in hand, it all comes down to logistics. While it’s nice knowing what your calories and macros should be, following your plan is a whole other matter. It starts, of course, with taking the time to figure out your meals each week and shopping accordingly. Stock up on the good stuff and do a little advance food prep to save time and clean-up later in the week. In other words, do everything you can to set yourself up for success!

Wholesome nutrient-rich foods should be emphasized and regularly chosen over heavily processed, nutritionally poor foods.  Whole grains, fruits, vegetables, legumes, nonfat or low fat dairy, lean protein choices, and healthy fats should be the mainstay of your daily diet.  Less nutritious foods should make up 10% or fewer of your total calorie intake.

Life is busy and it’s too easy to let healthy eating go by the wayside. Make a point of eating regular meals throughout the day, beginning with breakfast.  Most active individuals should eat every 4 hours to ensure adequate energy for day-to-day activities and training. Doing so also provides a steady stream of the nutrients and building blocks needed by recovering muscles for adaptation and growth. 

Another benefit of feeding the fire on the reg? It is much easier to avoid hunger attacks and overeating if you are feeding yourself regularly.  Once you allow yourself to truly get gnarly hungry, self-control and good judgment go right out the window. So keep hunger at bay and don’t skip meals!

Hydrate!

Staying hydrated is essential for health and optimal performance. Not sure if you’re drinking enough? Though the old stand-by of 8 cups per day is a fine place to start, the color of your pee is a helpful gauge for whether you’re staying hydrated. Ideally, your urine should be pale yellow to clear. The darker it is, the more fluid you likely need. Thirst is also an excellent indicator of hydration status, so don’t ignore it!

Remember that vigorous or extended training is going to up your fluid losses. To determine your individual fluid needs for training, weigh yourself before and after your training session.  For every pound lost, rehydrate with 16 ounces of water.  Even better, use this information to improve your hydration habits while exercising.  For example, if you lost 2 pounds after a 2 hour training ride, strive to drink an additional 32 ounces next time.  This could be achieved by drinking an additional 4 ounces of water (or sports drink) every 15 minutes during your next ride. For activities lasting longer than an hour, consider a sports drink. Sports drinks are formulated to provide not only hydration, but also energy and electrolytes to keep you going!

Making Sense of Sports Nutrition

I hope this article has helped you with your nutrition and training goals! It might seem like a lot to chew on, but remember that you don’t have to get everything figured out overnight. Take a slow minute, grab a calculator, and experiment with what works best for you. Though it does take time and effort to build an eating plan, just know that you will certainly reap the rewards both in your health and in your performance!

Hungry for more? Here’s a bit of recommended reading!

Nancy Clark’s Sports Nutrition Guidebook

Sports Nutrition for Endurance Athletes by Monique Ryan

Runner’s World Performance Nutrition for Runners

The post Sports Nutrition for Peak Performance appeared first on The Diet Oracle.

Welcome back to The Diet Oracle! In today’s post, I’m sharing with you a meal plan for weight loss that’s perfect for anyone who’s ever struggled with stubborn pounds. Though weight loss plateaus can leave you feeling frustrating and deflated, they can be overcome! With personalized strategies and custom meal planning, you can get results and reach your goals!

In this installment of A Plan for Success, we’ve been looking at Evelyn’s story. She’s a busy wife and grandma who’d like to lose some extra weight but just can’t seem to make any headway. To muddle things further, Evelyn is going through menopause and suspects that her metabolism has been yet another victim of the ‘big change.’ Regardless of these setbacks, Evelyn is determined to do whatever it takes to lose those extra pounds and regain her fitness. After all, she’s got grandbabies to chase!

Disclosure: This post contains affiliate links. This means I may earn a small commission at no extra cost to you when you shop through these links, which helps to make this blog possible. Thank you for your support!

A Quick Re-Cap

Evelyn needs a meal plan for weight loss that will create a calorie deficit and deliver results. Because she has such little wiggle room in her calorie budget, we’ve got to make every bite count! In particular, increasing protein will help to protect her from muscle loss as she loses weight and cutting back on added sugar will ensure no calorie is wasted.

Though Evelyn loves to eat out with her hubby, regular restaurant dining will make it extremely difficult to reach her goals unless she is careful to make smart choices. If she’s serious about losing those unwanted pounds, she’ll need to eat more meals at home and make diet-savvy choices when she does eat out.

We’ve previously discussed Evelyn’s story and her personalized weight loss strategies in greater detail, but here is a quick re-cap of her battle plan for weight loss success:

• To lose approximately 1-2 pounds per week, follow a 1300 calorie plan combined with regular exercise.
• Measure all foods and log every bite using an online tool such as SparkPeople or MyFitnessPal.
• Increase protein intake to about 90-100 grams per day or roughly 30% of calories.
• Be aware of all added sugars and look for ways to cut back.
• Limit restaurant dining and when eating out, look for healthier options and smaller portions.
• Begin a strength training program, either at home or at a local gym.
• Get 45-60 minutes of moderate-intensity exercise most days of the week. Swimming and group exercise classes would both be great options.

Evelyn’s Meal Plan for Weight Loss

So let’s put all these strategies to work and build a meal plan that’s perfect for Evelyn’s lifestyle and her goals!

(Please note that the nutrition information provided is an estimate and will vary from brand to brand. Measuring all foods and using an online food tracker will ensure accuracy.)

Breakfast (350-400 calories)

• 6 ounces low-fat, plain Greek-style yogurt (I like Fage Total 2%)
• 2 tsp honey
• ¾ cup sliced strawberries (or other fresh fruit)
• 1 Tbsp sliced almonds
• ½ 100% whole wheat English muffin
• ½ Tbsp peanut butter
• Coffee with 1 Tbsp half & half or creamer (optional)
• 373 calories, 14 g fat, 41 g carbohydrate, 24 g protein

~OR~

• 1 slice 100% whole grain toast
• 2 eggs, cooked your way (use cooking spray as needed)
• 1 ounce lean Canadian bacon
• 1 medium pear (or other fresh fruit)
• Coffee with 1 Tbsp half & half or creamer (optional)
• 379 calories, 15 g fat, 38 g carbohydrate, 22 g protein

~OR~

Island Sunrise Smoothie (blend all ingredients together)

• ½ banana, sliced
• 2/3 cup frozen strawberries, peach, mango, and pineapple chunks
• 2 Tbsp rolled oats
• 1 Tbsp ground flax
• 5-6 ounce container vanilla Greek-style low-fat yogurt (I like Tillamook)
• ½ cup orange or pineapple juice
• ¼ cup crushed ice
• 376 calories, 4 g fat, 67 g carbohydrate, 20 g protein

Lunch (350-400 calories)

• Turkey sandwich on 2 slices 100% whole wheat bread with 3 oz turkey, lettuce, tomato, onion, mustard, and 1 Tbsp light mayo
• 1 string cheese
• 1 cup cucumber slices
• 364 calories, 12 g fat, 35 g carbohydrate, 35 g protein

~OR~

Cobb Salad:

• 2 cups salad greens
• 1 cup chopped fresh veggies (e.g. carrots, cucumber, celery, peppers, etc.)
• 2/3 cup diced extra-lean ham
• 1 hard boiled egg, sliced
• ¼ avocado, diced
• 2 Tbsp blue cheese crumbles
• 2 Tbsp Skinny Blue Cheese Dressing or other light dressing
• 408 calories, 24 g fat, 15 g carbohydrate, 31 g protein

~OR~

• 1 chicken apple sausage (e.g. Aidell’s)
• 1 cup lentil soup
• 2 Tbs feta crumbles
• 367 calories, 16 g fat, 35 g carbohydrate, 24 g protein

Afternoon Snack (<100 calories)

Though I don’t typically consider a supplement snack-worthy, these Adora disks are a rare exception!

• Adora Dark Chocolate Calcium Supplement–1 disk (30 calories, 500 mg Calcium, 500 IU Vitamin D)

~OR~

• ½ cup nonfat cottage cheese (calcium-fortified) (80 calories, <1 g fat, 5 g carbohydrate, 15 g protein)

~OR~

• 1 cup carrots with 2 Tbs hummus (80 calories, 3 g fat, 12 g carbohydrate, 3 g protein)

Dinner (400-600 calories)

Though eating out can make weight loss a tricky proposition, many restaurants now offer lower calorie fare. Do note that these calorie amounts are only for the listed items and do NOT include caloric beverages, appetizers, additional sides, or desserts. Don’t like these items? Just follow the links to take a closer look at other menu options!

• P.F. Chang’s: Ginger Chicken with Broccoli (without rice) (480 calories, 12 g fat, 2 g saturated fat, 41 g carbohydrate, 6 g fiber, 57 g protein)

• Chili’s: Mango-Chile Chicken (510 calories, 20 g fat, 3.5 g saturated fat, 50 g carbohydrate, 7 g fiber, 36 g protein)

• Outback Steakhouse: Victoria’s Filet Mignon with Home-style Mashed Potatoes and House Side Salad and Light Balsamic Vinaigrette (560 calories, 29 g fat, 13.5 g saturated fat, 28 g carbohydrate, 4 g fiber, 45 g protein)

• Applebee’s: Sweet & Savory Chicken (560 calories, 24 g fat, 4 g saturated fat, 41 g carbohydrate, 4 g fiber, 44 g protein)

Evening Snack

• Adora Dark Chocolate Calcium Supplement–1 disk (30 calories, 500 mg Calcium, 500 IU Vitamin D)

Nutrition Highlights

So let’s crunch some numbers!

Following this meal plan, Evelyn will get in an average of 1340 calories, 54 g fat, 123 g carbohydrate, and 97 g protein each day and provides approximately 20 g of fiber. This translates to 35% of calories from fat, 36% from carbohydrate, and 29% protein. Such a macronutrient breakdown will enhance her weight loss efforts, boost her fitness gains, and minimize the muscle loss that can occur when cutting calories.

Unless otherwise stated, Evelyn should make a point of sipping on calorie-free beverages throughout the day. Not only does dehydration make a person feel lousy, but thirst is often mistaken for hunger. The standard recommendation for 8 cups per day is a fine one and anything non-alcoholic will do. Even caffeinated beverages like coffee, tea, or the occasional diet soda will count toward your hydration needs. For other refreshing options besides plain H20, consider a fizzy seltzer with lemon slices or fruit-infused water. Delicious!

Though regular restaurant dining can be a real barrier to weight loss, this meal plan proves that it is possible to eat out without bouncing that calorie budget! With a little due diligence and some restaurant recon, you can find choices that fit with your plan. Obviously, some restaurants are better than others! But thanks to a growing demographic of diners who demand healthier options, it’s never been easier to find diet-friendly choices on the menu!

Supplements to Consider

Typically, anytime a person is getting in less than 1600 calories per day, it becomes quite difficult to get in all the vitamins and minerals needed for good health and to prevent deficiencies. Though food is truly the best way to meet your nutrient needs, supplements can help in a pinch. Here are a few for our friend, Evelyn, to consider.

For Bone Health

Calcium and vitamin D are both essential for bone health and older women need more. In order to get in the recommended 1200-1500 mg of Calcium and at least 600 IU of vitamin D per day, women ages 50 and up should consider a supplement.

If you’re a chocolate lover, I highly recommend the Adora Dark Chocolate Calcium Supplement. Each delicious disk provides 500 mg of calcium carbonate, 500 IU vitamin D, 40 mg of magnesium and only 30 calories. Who knew getting your chocolate fix could be good for your bone health, too?

Viactiv Calcium Chews are another great option! Like a chewy caramel or Tootsie Roll, Viactiv Chews are a sweet treat for strong bones. Each chew provides 650 mg calcium, 500 IU of vitamin D, and 40 mcg of vitmin K with only 20 calories per chew.

To Prevent Deficiencies

Because Evelyn’s plan entails eating less than 1600 calories per day, a basic multi-vitamin supplement would be smart addition. Though food is the best way to get in those vitamins and minerals, a supplement can help make up the difference and prevent deficiencies.

For Menopausal Symptoms

For most women, menopause is no walk in the park. From hot flashes and fatigue to weight gain and mood swings, the ‘big change’ certainly brings its challenges. To help control these side effects, many women have found relief from supplements. Though such supplements have varying degrees of supportive clinical evidence and safety, it’s worth talking about these options with your health care provider. Remember that just because something is ‘natural’ doesn’t mean it is safe and many supplements can interact with prescription medications!

Embrace Change!

If you, like Evelyn, find yourself in a season full of change, seize the day and embrace the changes that will improve your health, enhance your wellness, and enable you to reach your goals! There is no age limit on chasing down your goals. With a few new tricks up your sleeve, you can get the results you’re hoping for! Whether you want to get healthy, regain your fitness, or lose weight, you can do it!

I hope you enjoyed Evelyn’s Plan for Success and maybe even learned some fresh strategies for your own goals, whatever they may be. Thanks for reading!

If you’d like to read other posts in this series, you can find them here!

The post A Plan for Success: Evelyn’s Meal Plan for Weight Loss appeared first on The Diet Oracle.