Fearless fitness » nutrition

I have been getting this question a lot lately as people are starting to transition to a more Paleo style of eating.

How do I fight off my sugar cravings?

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The stuff I eat is pretty basic and usually takes less than 30 minutes to actually prepare it.

Basic Breakdown of what I eat on a daily basis:

Pre Workout- 20oz. of Water with a Protein shake with almond milk, chocolate whey, and frozen berries.

Usually hit up a good Crossfit WOD and a strength session after my morning classes

Breakfast- 3 eggs scramble with a mix of broccoli and peppers and turkey meat.

I usually have some type of fruit such as strawberries, banana, or apple.

Sometimes a take a spoonful of sunflower butter if I am needing that extra fat to feel satiated.

Do my vitamin mix of D3, Fish Oil, and a multi-vitamin, and a cap full of apple-cider vinegar.

Lunch- Big Ol’ Salad that consists mainly of mixed greens, jicama, cucumbers, peppers, and topped off with chicken. I usually take a dinner plate and fill the thing to the brim!

Snacks- Sometimes consist of nuts such as almonds, walnuts, or pumpkin seeds. Also really like Larabars as a good snack.

Usually hit up a treadmill run that is 20 minutes or longer.

Dinner- About 4-6oz. of lean meat like chicken, turkey, or fish. With a mix of vegetables and or fruit. This typical day of grilled chicken, a bunch of baby carrots, and some strawberries.

This is what eating “REAL FOOD” looks like.

If you are busting your A$$ in the gym but are not getting the results you want, it usually comes down to what you are stuffing in your face.

It does no good to work hard in the gym for 1 hour but the other 23 hours throw it all away by eating like crap!

Stop wasting your time and money and get the results you need! Stop eating all the processed crap and grains and eat “Real Foods!”

Eating can be this simple: Eat meats, vegetables, some fruit, little starch, and no sugar.

It’s that EASY!

If you have any questions, please let me know!

NOW GO OUT AND EAT RIGHT!

Comment below with your favorite Paleo Recipe!

This is the typical scene after the workouts at Fearless Fitness. You workout hard for 45 mins and after that you relax.

Once you finish working out you are not done! It is very important to work to get in the proper post workout nutrition so that you can speed up the recovery process of your muscles.

We need to break down exactly what exercise does to our body.

Exercise is a physiological stressor that does damage to your muscles. When we damage our muscles we increase our soreness which in turn causes more demand in our recovery process.

During the recovering process, our muscles must remodel. This requires two resources: protein and carbohydrates.

This is how we adapt to these physiological stressors.

So what is necessary in order for us to recover from the workouts we are doing everyday?

We need to focus on getting in our two resources: Proteins and Carbohydrates

Protein:  We need protein after a workout. The recommended intake of protein after a workout is anywhere from .2 – .4g per kg of bodyweight. So if I someone weighs 125lbs x 2.2 =56.8kg and their workout was super heavy weights, I would use .4g/kg so it would be roughly 23g of protein. If the workout wasn’t super heavy, then I would go with .2g/kg and it would be 11g. So as you can see there is a little range to play with here.

Carbohydrates: You need carbs! The recommended intake of carbs after a workout will be based on duration and intensity. The longer and more intense the workout is, the more carbs you need. It is recommended to intake anywhere from .4 – .8g per kg of bodyweight. Again if I weight 56.8kg and my workout was long and intense *over 1 hour*, I would intake .8g/kg which would equal 45g of
carbs. Usually most workouts at Fearless Fitness will require around 31g of carbs.

One thing you want to remember is that you should not intake any FAT after a workout. After you workout, your bodies glycogen stores are depleted and it is crucial to replenish them. Which is why we need to intake carbs to replenish these glycogen stores. The reason we eat healthy fats in our diets is because it slows the absorption of sugars *aka carbs* into our bodies. So we would be going against what we are trying to accomplish by intaking fats.

**It is key to remember that the best type of Post Workout Nutrition is *REAL FOODS* as in no processed foods. Just good old protein in the forms of chicken, beef, fish, etc. and carbs in the form of sweet potatoes, quiona, pumpkin.. no breads or pasta.

Now let’s get to what is the optimal time to intake these essential resources: CARBS and PROTEINS?

There is a 30 MINUTE WINDOW where our body is the most sensitive to insulin. So we will use the insulin shock when we intake carbs to shuttle the nutrients back into our muscles. This will replenish our glycogen stores that we just depleted with exercise.

So knowing that there is a 30 minute window, if we get done working out stand around and chat for 10 minutes and then it takes us 25 minutes to get home we have already missed that 30 minute window. So for must of us eating down for a meal to get in our post workout nutrition is extremely hard.

So what is your best option to take in Post Workout Nutrition?

Some form of Post Workout Shake!

Liquid is easily digested and takes less than 3 minutes to drink it.

There are different options to choose from. If you have any lactose allergies, the hydrolyzed whey would be your best option. If you are allergic to gluten, then look for egg protein in your powder. Otherwise, whey protein is the optimal ingredient because of the high levels of amino acids in it.

You also want to make sure that the carb to protein ratio is around what your body needs. If you are currently drinking a post workout shake but the ratio is 11g of Carbs and 2g of Protein, I would question if your body could more efficiently recover on some other post workout shake.

I recommend Prograde Workout shake. It has 31g of carbs and 14g of protein which is an ideal ratio for most workouts at Fearless Fitness.

They offer a FREE TRIAL of their product because they know that what they offer is top of the line.
Check it out—->>> FREE TRIAL PROGRADE WORKOUT

So now that you are fully aware of what you have to do to help your body fully recover from each brutal training session, make sure that you continue to work even after the workout is over and get in your post workout nutrition!!

If you have any questions or comments, please just let me know in the comment section below!

BE FEARLESS AND GET FIT!

JESS

About a week ago, I attend a Paleo Seminar led by Hannah Dorn of the Paleo Baking Company.

Last week I shared with you the top 3 excuses people have in regards to Paleo.

I got a lot of responses from that post and many people took away something different after they read it.

Another great thing I took away from Hannah’s Paleo Seminar was the great recipes she provided and demonstrated!

Two recipes she shared that are really good substitutes for a pasta meal are Paleo Spaghetti Squash with Walnut Pesto and Paleo Zucchini Spaghetti & Meatballs.

We were able to watch her cook these meals and we got to taste them as well. Let me tell you that these were really good and tasty! I don’t even miss spaghetti after eating these recipes!

Paleo Spaghetti Squash with Walnut PestoPaleo Spaghetti Squash:1 large spaghetti squash1 tsp coconut oilPreheat oven to 400 degrees. Slice squash lengthwise and rub coconut oil on cut edges. Place both halves of squash cut side down on a baking sheet and bake for 30 minutes until fork-tender. Allow to cool completely and use fork to strip “spaghetti” strings out of squash. Serve as you would with your favorite paleo pasta sauce.Pesto Sauce (from EverydayPaleo.com):4 oz fresh basil (3 1/2 cups)                               1 cup olive oil1 cup walnut halves and pieces                          1 tsp sea salt6 garlic cloves                                                    Juice from 1/2 a lemonIn a food processor add the walnuts, garlic, sea salt, and olive oil. Process until smooth. Add the basil and lemon juice and process again until smooth. Toss with prepared spaghetti squash and serve warm or cold.

Paleo Zucchini Spaghetti & Meatballs



Paleo Zucchini:
1 large zucchini                       
Your favorite paleo marinara sauce
1 tbsp coconut oil                
 Paleo meatballs (recipe below)

Wash and dry zucchini. Use vegetable peeler to remove outer dark green skin. Using a noodle-shaped vegetable peeler or mandoline, slice zucchini flesh lengthwise to produce long, spaghetti-like noodles. On medium high, heat coconut oil in a pan on the stove top. Add zucchini noodles and saute until tender, about 5 minutes. Serve with your favorite spaghetti sauce and meatballs.

Paleo Meatballs:
1 lb ground beef                                   
1 medium onion, minced fine           
3 cloves garlic, minced                        
2 tsp sea salt                                         
1 tsp cracked black pepper
1 tsp fresh or dried parsley
1 tsp fresh or dried basil
1 tsp fresh or dried oregano
1/2 tsp fresh or dried thyme

Preheat oven to 400 degrees. Mix all ingredient well until thoroughly blended. Using your hands, form small meatballs the size of silver dollars. Space evenly on a baking sheet. Bake for 20-30 minutes until cooked through. Add to your favorite spaghetti sauce and serve with zucchini or spaghetti squash noodles.

There you have it! Two great Paleo recipes to replace those fast-burning starches in the spaghetti noodles.

Here are some other great resources for Paleo recipes:
www.nomnompaleo.com
www.everydaypaleo.com
http://www.youtube.com/user/MakingLifeSimple- for great videos of how-to Paleo recipes
www.paleomg.com

Now you have no excuse to wonder what Paleo recipes look like. They are super simple and super good!

Go out and cook up some good, clean food!

Yesterday I went to the Paleo Talk and Demonstration put on by Hannah Dorn of the Paleo Baking Company at Tomato Tomato.

I got a lot of new recipe ideas that I can’t wait to share with you!

This was a great presentation that showed us step-by-step some of the most basic Paleo recipes that are delicious and easy to make!

Now, if you don’t know what I mean when I say Paleo here is what some say….
“Many feel the Paleo diet is the healthiest way you can eat because it is a nutritional approach that works with your genetics to help you stay lean, strong, and energetic! Research in biology, biochemistry, Opththalmology, Dermatology, and many other disciplines indicate that it is a modern diet, full or refined foods, trans fats and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzherimer’s, depression, and infertility.” Robb Wolf, former research biochemist and author

Basically you eat meat, vegetables, fruits, nuts, seeds, and healthy fats and stay away from grains, diary, sugar, and processed foods.

When most people hear this, they come up with excuses right off the bat on why this will never work for them.

The most common excuses I learned from the Paleo Talk are…

1. IT’S TOO EXPENSIVE

I hear this excuse all too often! I want you to do something first before you say this. Look at your past month of finances and add up all the money you spent on fast foods, coffees, restaurants, drinks etc.

Before I started eating Paleo, I added up my month’s worth of eating out expenses and it totaled close to $200!!!

I was shocked!

I definitely had the income to spend money on actual groceries and cut most of the fast food and restaurant eating out of my monthly expenses.

And let me tell you, once I did this, I not only saved money but I felt a lot less groggy that whole month.

To make your hard earn money go even farther… buy in bulk at Costco or Sam’s Club and make sure to make enough for leftovers! You can freeze them or eat them within the week for lunch meals.

In all honesty, I know I spend a lot less money on food now then I did when I was eating out all the time.

Here is another way to look at this…. Would you rather spend the money on buying high quality food now or spend quadruple that amount on hospital bills down the road because of sickness that is caused by the foods you eat?

Yeah, I would pick the first one too!

2. IT’S TOO HARD/TOO TIME CONSUMING

I understand this one.

The last thing I want to do when I get home from work is spend 1 hour cooking up a meal that will take me 30mins or less to actually consume.

I get it, but the beauty of eating Paleo is that it can be quite simple and it stores easily!

I have combated this excuse by taking Sunday afternoons and using it as my prep day for the week.

I cook up most of my main dishes for the week and separate them into containers to store in the fridge.

It only takes me about 2-3 hours depending on what I am cooking and most of the meals taste just as good heated up as they do fresh.

I usually cook up all my meats, eggs, and snacks for the week so that all I have to prepare is some sort of fruit or vegetable as my side dish.

It is that simple and most everyone has at least 2 hours on their Sunday to devote to cooking. How many of you spend 2+ hours watching your favorite football team or TV Show?

3. I CAN’T GIVE UP…BREADS, CAKES, SPAGHETTI, ETC.

This one was hard on me too TRUST ME!

I am one of the biggest sweet tooth addicts around!

But in all honesty once I got past the first 14 days, I hardly thought about sweets. If I didn’t see a sweet, I never thought of one.

If you ever feel groggy, tired, run down, or develop a rash after eating something, that is your body telling you TO STOP EATING IT!

I know countless times I would wake up, eat a big bowl of cereal and have to take a nap because I was so tired.

I know a lot of people say well its because all my blood is rushing to my stomach to break down the food.

Well, that is true in some sense, but in no way are you supposed to feel like you got hit by a truck, bloated, or in pain.

A lot of people have developed an intolerance to these foods and we have just gotten so accustomed to the symptoms that we don’t even recognize them anymore.

Here is my test for you all:

Eat a clean diet for 2 weeks. That means no breads, grains, diary, beans, etc. Only meat, vegetables, fruit, nuts, and healthy oils.

Then eat something that you normally eat all the time that contains breads, grains, or diary and notice how you feel.

Do that and let me know.

I guarantee you will be amazed at the results!

Let me what your thoughts are about this in the comments section!

BE FEARLESS AND GET FIT!

I hear this all the time…

“there is never anything healthy to eat for lunch!”

“I just eat Healthy Choice or Lean Cuisines for lunch. It’s healthy right?”  

“it’s impossible not to go to a fast food restaurant!”

I think that you are not trying! Lunch does not have to be difficult at all!

Let’s first discuss what not to eat for lunch so you aren’t confused…

A foot long sub sandwich with lettuce, cheese, chicken, “low fat” ranch dressing is healthy right?

WRONG!

That sub sandwich is loaded with processed sugars from the “healthy multi-grain bread.” It may be high in fiber but that doesn’t stop the sugars and carbs from sticking to your waistline.

Always beware of labels that say “low fat” because it is actually loaded with processed sugars and other toxic fat replacement fillers.

Another thing to steer clear of is those microwavable dishes! They are crap! It is loaded with preservatives, processed foods, etc.!

If all you have to do is take something out of a box and toss it in the microwave, that is NOT REAL FOOD!

Most people eat these microwavable meals because they are easy and convenient.

All I can think of when I hear that is LAZINESS!

I mean come on people it doesn’t take that much time to bring in your own lunch that is made of real food and will help you burn fat instead of making us fat!

Let me show you….

You can never go wrong with these 3 letters B.O.S!!!

BIG OL’ SALAD!

It is super simple to prepare and super simple to eat and will actually fill you up if done properly!

To make a B.O.S you must include these things:

  • have a TON of lean meats such as grilled chicken, turkey, steak, shrimp, or salmon. Avoid processed meats and meats high in fats
  • have a TON of extra veggies! The more veggies the better! Try to stray away from iceberg lettuce and use mixes such as spring mix, spinach, or kale mix. Throw as many cucumbers, peppers, carrots, onions, etc.
  • Use healthy oils as dressings. Salad dressings such as apple cider vinegar, balsamic vinaigrettes, olive oils are excellent types. Try to just steer clear of dressings with a ton of sugars in it.
  • Top it off with some healthy nuts such as walnuts, almonds, sunflower, or macadamias and some berries and you are good to go!

If you follow these rules, you will be able to find a healthy lunch anywhere!

If you order a salad and it comes with something not on here just ask them to hold it such as cheeses, croutons, etc.

Almost any place now serves salads! Also ask for the dressing on the side when you do order a B.O.S!!

Now to make sure that you are gaining victory in your nutrition and are ready to step up your game, take 5-10 mins to prepare your B.O.S for your lunch the next day!

You will not only save money but you will also save on excess weight that most people put on this time of year because we aren’t moving around as much.

As your co-workers look at you weird for eating a salad they will also be jealous once you start shedding your weight!

Heck I have a male client in his Freshman year in college eating this way! He eats salads for lunch everyday! You know for sure he gets crap from his buddies but he doesn’t care because he is seeing results and knows that it is the right way to eat!

If a Freshman in college with no money can eat this way, then you better believe that anyone can as well and you can’t use the excuse that it is expensive!!

So cut out all the fast food joints, processed crap, energy drinks, processed carbs, and stick to lean meats, healthy fats, greens, and tons of veggies and you will have a recipe for success!!

If you ever have any questions about what to eat or need ideas just let me know!
Post on my Facebook page your question and I would be happy to help!

Take action and make it happen! NO EXCUSES!!

BE FEARLESS AND GET FIT!

Want up-to-date info follow me on Twitter @FearlessFtns

When it comes to breakfast ideas when you are trying to eat “Real Foods,” it can be kind of hard to think of things to eat that don’t include eggs. The old cereal, oatmeal, and juice just doesn’t cut it nowadays if you really want to cut down on the amount of inflammation in your body.

Now don’t get me wrong. I love eggs and eat them almost every morning. But sometimes you need to spice it up so you don’t get bored or tired with them.

I came across this awesome website that includes an oatmeal recipe that is made up of mostly nuts.

 

Primal Hot Cereal

Ingredients:
1/2 cup almonds, whole or slivered
1/2 cup pecans
1/2 banana
1/4 tsp ground cinnamon
1/8 tsp salt
1/4 cup unsweetened almond milk or coconut milk, plus more to taste

Directions:
Pulse all ingredients in a food processor or blender until desired consistency is reached. Depending on your preference, the hot cereal can be smooth or chunky.
Warm the cereal in the microwave or on the stove until hot. Add fresh berries and more almond or coconut milk to taste.

This is perfect for the fall weather that we are about to take in. Warm up yourself a good bowl of hot cereal and smooth bottle of water and you will be ready to go in the mornings!



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