Today we are going to try to answer the question, how much food should you eat? A couple of things to say right up front. This is so hyper contextual. It's so contextual. Is a person someone who's 400 pounds who's trying to stop being diabetic and they're primarily sedentary versus a high level CrossFit games athlete? It's going to be super contextual, but what we're going to try to lay out in this video is just base guidelines. Typically, what we'll say to you here is if these base things aren't even in place then you shouldn't even be worried about things like Keto, and a whole bunch of different macro splits. Those can be tremendously useful in certain context, but you need this first base level to even venture into those areas.
First I'm gonna talk about kind of a visual method for measuring your food. Then I'll talk about more specific amounts that could be helpful. A visual method that different folks like Precision Nutrition or the Whole 30 mention is using your hand. For protein, they typically say about a palm size. Why is that good? Well because to the extent that someone's palm is smaller, that's gonna mean a smaller chunk of protein, and if their palm is a lot bigger that's going to be a bigger chunk of protein, which should correspond to their body size. You put that palm sized protein on your plate, and then you fill the rest of your plate with vegetables. That's a pretty good start. Again, hyper contextual. Can change things up, but that's a good place to start.
In terms of fats at each meal, if you are going to oils about a thumb size. That's going to correspond to roughly a tablespoon of fat to either cook with your veggies or to cook with your meat, or to drizzle over your salad. Then for things like fruit typically, one handful like an apple or blueberries. The same thing with nuts and seeds. That isn't perfect. That isn't the end all be all. That isn't the only thing to pay attention to, but that's a really good place to start.
If you're not having meals with quality protein, veggies, and healthy fat as your foundation, and maybe some fruits, nuts, and seeds, herbs, and spices, as extra pieces then you don't need to be worried about all this other crazy stuff. You don't need to be worried about Weight Watchers points. You don't need to worry about calories. You don't need to worry about all of these different macro splits. Okay. That's a good visual way to help, but sometimes people ask, what about actual amounts? Can we give you guys some amounts?
Here are some amounts that I like to tell people. For protein in general, if we're talking about a slab of protein like a filet of salmon, or a chicken breast, or a steak, or something like that, we're talking somewhere between a quarter pound and a half pound, so four ounces to eight ounces. Sure, someone's working out more you can go all the way up to 12 ounces or even 16 ounces, but for most people, men and women, somewhere between four to eight ounces at a meal is going to be a really good place to start.
Vegetables, so non starchy vegetables, I like that rule of basically filling the rest of your plate. I wouldn't restrict non starchy vegetables. If anything, I would say a bare minimum that we like is one non starchy vegetable per meal. Meaning like one thing like kale, or cucumber, or broccoli, or cabbage, at each meal. Then in terms of your starchy vegetables, things like, white potatoes, sweet potatoes, plantains, butternut squash. Somewhere between 50 and 150 grams is a good place to start people off. How do you figure out what that is? Well, a regular size white potato or sweet potato is going to be somewhere around 40 to 50 grams. That's a good place to start.
Then healthy fats, again hyper contextual, gonna depend on who you are, but I would say somewhere in the realm of one to two tablespoons per meal where you're either cooking your meat with that, or cooking your veggies, or drizzling some oil on your salad, that usually does the trick. Hopefully, that gives you a sense of some good amounts to have with your meal. Again, we think of it in terms of what we sometimes refer to as, the twenty mile march. We want to get them to begin with this way of eating first where they even have these quantities that we just mentioned in place. Then we can move on to things like Keto, or more advanced macros, and so on, and so forth.
Practical take aways from this video, guys. Number one above all else as we've said in every other single video we've ever done, food quality first and foremost. Got that in place? Okay. Well let's start worrying about that food quantity. That's all the stuff I talked about today. Four to eight ounces of protein at a meal, roughly palm size. The rest of our plate with veggies. One non starchy vegetable at a meal, and 50 to 150 grams of starchy vegetables per day. Then one to two tablespoons of healthy fat at each meal. All right guys, hopefully that gives you some direction. Thanks so much for tuning in. We'll see you next time.
Today we're going to talk about why you should shop the perimeter of the grocery store. Put simply, you should shop the perimeter of the grocery store because that's where the real, whole food is. If you've seen any of our other videos, you'll know that real, whole food is going to be things like meat, and eggs, and seafood, and poultries, some quality protein, some veggies, some healthy fat, things like olive oil, and macadamia nuts, and avocados. It's going to be things like fruits, nuts, and seeds, herbs, and spices.
When you shop the perimeter of the grocery store, that's where all these things are, right? All the veggies and the produce are going to be on the outskirts of the grocery store. That's where your meat's going to be that's where your cheeses are going to be. Generally speaking, that's where the real, whole food is, and the more processed foods tend to be in the middle.
Why is eating real, whole foods so important? Well, for a few different reasons. Number one. Real, whole food is super nutrient-dense. It has a ton of micronutrients in it that make you healthier. It helps regulate your blood sugar, so there's no spiking and dipping throughout the day. It encourages a healthy, psychological relationship with food, where you're not addicted to food and overeating food. It leads to a healthy digestive system and it tends to minimize inflammation and not cause it in the first place.
What are some helpful, practical tips that you can use to help you remember this when you're actually shopping at the grocery store? Number one. If you can't grow it or hunt it, don't eat it. That's a really good rule that'll help you when you're shopping in the grocery store, in particular, the perimeter, to find things that are healthy. If it comes in a bag, a box, a jar, or a package, it is guilty until proven innocent. If your grandparents and great-grandparents didn't eat it, you probably shouldn't either. Then one of my personal favorites, sounds kind of paradoxical, good food goes bad, bad food stays good. Real, whole food will tend to expire and go bad, whereas bad food will stay good through the apocalypse.
Speaking of bad food, why do we avoid those center aisles? Well, that's because that's where all the processed food tends to be. That's where the sugar-laden, salt-laden, hyper-processed food tends to be. Most of the things in those center aisles tend to be things that will last for years on end because they have these gigantic amounts of salt, and sugar, and other things in them to basically preserve them for a very long time.
In general, you want to avoid those things because they have very few nutrients. They lead to lots of blood sugar spikes, they're psychologically addictive, they promote an unhealthy digestive system, and they're very inflammatory.
One of the simplest things you can do overall to improve your health is sticking to the perimeter of the grocery store and if you do that, the vast majority of the time, even if you have some off plan stuff here and there, you'll tend to be more healthy rather than not.
All right, guys. Thanks so much for tuning in. We'll see you next time.
In this video I discuss the numerous ways in which I'm imperfect.
Why did I think it was important to make this video? Put simply a lot of marketing by health and nutrition coaches on the Internet gives the impression that they've never had to struggle and that everything comes so easily to them.
In my case, the exact opposite is true. I'm passionate about what I do and I'm better able to what I do precisely because I've had many health and weight struggles along the way.
One of my favorite sayings from a mentor is "My super power is that I make mistakes faster than anyone else", and that's certainly true of me in the health and wellness space. Making mistakes faster than other people allows me to learn from those mistakes more quickly than others, and then I can pass that knowledge on to those I coach.
Here are just some of the many ways I'm imperfect, and this is only the health and nutrition side of things :)
-I grew up eating more processed foods and fast foods than probably almost anyone watching this video and that continued for about 28 years.
-For most of my adult life, about 10 to 12 years I was about 50 to 60lbs overweight and I had significant struggles losing weight
-About 5 years ago I was diagnosed with Graves' disease (autoimmune hyperthyroidism), which took a long time to heal from. That experience was what motivated me to become a health coach for a living.
-To this very day, as I'm writing this (April 2018), I am working with my own functional health practitioner to resolve some lingering health issues that haven't gone away. Why? Because I'm not perfect, and 28 years of eating junk food along in addition to being a Type A stress case will really mess up your health. Additionally, the past three years have probably been the most stressful of my life, which leads me to my next point.
-Stress, and how I deal with it, is my own personal Mount Everest that I've been working on very hard the past couple of years but it's still a MAJOR area of work for me.
-I still eat completely off plan foods (pizza, chocolate chip cookies, etc.) and not always for special occasions (although this has improved dramatically in the past few years)
I think it's important as a health coach to show people that I'm not perfect, and that I've dealt a number of health and weight issues over the years.
We're all at various levels of imperfection, but we can improve. What separates those who stay stuck in their lifelong imperfections from those who change is the willingness to ask for help to learn and grow as a person.
Even though I'm still very much imperfect, the changes I've made have been dramatic from where I used to be, and I'm going to keep trying to improve. You should too.
In this video we sit down with Margaret who signed up for our Functional Diagnostic Nutrition® program.
We talk about her journey in the FDN program, and what improvements she's seen as a result.
Congrats on all your progress Margaret! We're all so proud of you and all that you've accomplished!
Hanger=Being angry because you're hungry
Here's a super important point to recognize about hanger.
Hanger is very common but it is not normal.
Another way to say this is that hanger happens very frequently for a number of people, but in a normal healthy human being it should not happen very frequently if at all.
What causes hanger?
-Many things can cause hanger, but the main cause is chronic blood sugar highs and lows.
Why do blood sugar issues cause hanger ?
-Because when your blood sugar drops too low your body releases cortisol to bring it back up, and cortisol is your master stress hormone.
So, how do you fix this?
-First, focus on eating real whole nutrient dense food like quality protein, veggies, and healthy fat. That will help stabilize your blood sugar.
-Also, make sure you get enough sleep that will help regulate your blood sugar and your cravings.
If you experience hanger on a regular basis, that's your body's way of telling you that something is wrong and that something needs to be done to fix it.
Why is it important to eat fish and seafood?
-We tend to get way too many Omega-6 pro-inflammatory fats from things like canola oil, margarine, and soybean oil and we need to balance that with Omega-3 anti-inflammatory fats from fish and seafood.
-A lot of nutrients like iodine and selenium are hard to get in sufficient quantities without fish and seafood.
What kind should you be getting?
-Wild-caught things like salmon, halibut, and cod and seafood like scallops, mussels, and clams.
How much should we be eating per week?
-About 1lb at least. That equates to roughly three 6oz servings.
Which types of seafood have the most nutrients?
-If you want seafood with highest nutrients things like sardines, anchovies, and shellfish like mussels and clams are all super healthy and fairly cheap compared to something like halibut.
What about toxins in fish and seafood?
-This is a genuine concern, but you can minimize it by buying wild caught fish and buying fish and seafood with lower mercury contents (you can find this out from the marine stewardship council)
What are some simple recipes?
-Salmon filet in a 250 degree oven for 10-15 minutes with butter and lemon zest
-Halibut seared with ghee or butter in a saute pan with some mushrooms
-Scallops seared with avocado oil or ghee
Talk Title: Natural Solutions for Heart Health and High Cholesterol
Where: Any Lab Test Now, Mishawaka (right between Super Target and Best Buy on University Dr.)
When: Tuesday March 20th 2018 at 6:00pm
Cost: Free to the Public
Next Tuesday 3.20.18 at 6pm at Any Lab Test Now in Mishawaka, Functional Diagnostic Nutrition® Practitioner and CFSB Head Nutrition Coach Robby Gustin will be giving a free talk on natural solutions to heart health and high cholesterol issues.
Heart disease is the #1 cause of death in the United States. However, many people are confused about the best approaches to optimize heart health and cholesterol levels.
In this talk we will explain how to get to the root cause of heart health and cholesterol issues, naturally. Lifestyle improvements in things like nutrition, exercise, sleep, stress reduction, and temporary natural supplementation can do a tremendous amount to optimize heart health and cholesterol levels without having to be on prescriptions for the rest of one’s life.
Come learn how to optimize your heart and health and cholesterol levels naturally!
Any advice received is not intended to provide medical advice or to take the place of medical advice and treatment from your personal physician. It is recommended that you consult your own doctor or other qualified health professional regarding the treatment of any medical condition and that you speak with your doctor before taking action on any nutritional or health recommendations provided. The information provided is not intended to diagnose, treat, or cure any disease. It is offered for educational purposes only, and statements made have not been evaluated by the US Food and Drug Administration.
Today I'd like to shout out Sarah Fishburn for being an awesome person who is dedicated and willing to put in the work to achieve her goals.
In our line of work we see lots of people who want to go to heaven, but aren't willing to die to get there, metaphorically speaking. Not Sarah.
She's one of the most dedicated people I've ever worked with. She's committed to her goals, and she sticks with the program even when it involves hard work and effort. On top of it all, she's a super nice and sweet person.
Since signing up for our 6-Month Functional Diagnostic Nutrition program a couple months ago she has:
-Lost 7.5 inches off her waist
-Went from 3 burpees in the open last year to 41 burpees this year
-Strict pressed 85lbs
-Done no push burpees on the floor instead of on a plate
-Shaved 1:00 min off her 55 cal row
-Did 18.1 with a bunch of hanging kneee raises from the bar
-Bench Pressed 105
-Felt the best she has ever felt mind, body, and spirit in the past 2.5 yrs.
-Felt on top of the world.
Congrats on all your progress Sarah, we're all super proud of you!
In this video, we give you a review of Blue Apron Whole30 meals. We also talk about how these meal delivery services can be a great way to try some great new food, get some variety in your meals, and learn some new cooking techniques.
Over the 8 weeks, Blue Apron partnered with the Whole30 to deliver Whole30 meals. I signed up for it because I had been wanting to try Blue Apron, and because I'm a big fan of the Whole30.
Put simply, the meals were great!
I was unexpectedly surprised by how good all the meals were. Initially I thought there would be some good and bad ones, but we didn't have a single bad one. All of them were either good or very good. As I said in the video, I have no financial connection with Blue Apron or any other meal delivery service.
Even better, it introduced some new variety into our normal eating routine with some cool new ways to make meals.
Unfortunately, as of the time of this recording, the partnership between Whole30 and Blue Apron is ending it's 8-week run. However, you can still get healthy meals through a service like Blue Apron or another one like Green Chef, which specifically does all organic Paleo, Keto, and Vegan meals.
Either way, these are great services to try to eat some great food, to get some variety in your meals, and to learn some new cooking techniques.
In this video we talk about making a list of your top 5 special occasion foods.
Why would you do this?
Put simply, to help you avoid food temptation.
Many times when we're dealing with some sort of special occasion (birthday, wedding, party, anniversary, etc.) we have a tendency to have not-so-healthy food just because it's there not because we really care about it.
This list is meant to help you get crystal clear in your mind about which foods are truly worth it to you. Why is that helpful? Because, in the moment, while you're at one of these special occasion events having this list can help you easily determine which foods are truly worth it and which aren't.
It's also especially helpful when you pair it with a special occasion calendar. Those two in combination really help you keep completely off-plan food to a minimum and they help you make sure that that food is something that's really worth it to you and is only for a special occasion.
Does this mean you have to have these foods at a special occasion if they're there?
Of course not, you can still decide in that particular moment that the food isn't worth it if you're just not into it at that moment.
Does making this list mean your top 5 foods will never change?
-No, they can certainly change over time some will fall off the list while others will be added