Archive for lean eating

Nutrition mistakes: Bars

Posted in Health with tags , , , , , , on June 15, 2012 by razorsedgeperformance

Being a fitness and nutrition expert, I see all the scams that many other people fall for. Just like I probably fall for buying useless extended warranties, sometimes you just believe in the hype when you don’t know any better. In this case, the scam that bothers me to no end are protein bars. If you’ve read any articles here previously you’ll know I’m a fan of protein powder though, so what gives? Well it’s sort of a game of smoke and mirrors.
Is there protein in there? Yes.
Is it an easy way to get protein? Yes.
Is it just protein? No.

That my friends is the important question. Ever wonder why they can be so tasty AND healthy at the same time? Well they can’t. The same reason that chocolate bars aren’t healthy. If someone figured out how to make something healthy taste like a caramilk, well, they probably would’ve done that by now. The reason they taste so good is they contain sugar or sugar like substances, stuff we’re supposed to be cutting back on. Right? Of course. Here’s an example of a popular protein bar on the market.
image

INGREDIENTS: PROMAX® PROTEIN BLEND (SOY PROTEIN ISOLATE, WHEY PROTEIN CONCENTRATE, CALCIUM CASEINATE), GLUCOSE, FRUCTOSE, YOGURT FLAVOURED COATING (SUGAR, PALM KERNEL OIL, SKIM MILK, SKIM YOGURT POWDER, (CULTURED WHEY PROTEIN CONCENTRATE, CULTURED SKIM MILK, YOGURT CULTURE), SOY LECITHIN, SALT, FLAVOUR), WATER, COCOA, COOKIE PIECES (RICE FLOUR, SUGAR, TAPIOCA STARCH, PALM OIL, COCOA, CORNSTARCH, SALT, UNSWEETENED CHOCOLATE, FLAVOUR, SODIUM BICARBONATE, SOY LECITHIN), MALTODEXTRIN, SOY LECITHIN, CANOLA OIL, GUAR GUM, FLAVOUR.

CONTAINS: SOY, MILK.

Take a look at not only the nutritional information, but the ingredient list. Two things pop out at me, first of all there’s 31g of sugar in each bar. This definitely looks more like a candy bar than something considered a “health”food. Second of all, soy protein is the first ingredient on the list; besides the potential for soy to be toxic and raise estrogen levels, studies have shown that whey is superior to soy in promoting muscle protein synthesis. So why would you buy a product that has a potentially unhealthy protein source which is also an inferior product? Most people buy the one that tastes the best. This is the worst way to pick a snack, the unhealthy foods will win every time. It’s not that healthy food doesn’t taste good, it’s just that junk food has attacked the snack food market for years; when you’re in need of food, junk food will always find you. An easy solution is to try and make your own snacks and avoid bars.

With that being said, there are bars that exist which are fairly healthy but they’re more difficult to find. The easiest thing is to stick with light healthy foods. If you need protein, look for: cottage cheese, Greek yogurt, protein shakes or hard boiled eggs. For healthy fats, nuts are usually my HP to favorite but avocado is also a great choice. Protein and healthy fats are always a great start and they can be paired with fruit and veggies if you’re looking for a little more. Never buy an inferior food just for convenience, that’s lazy. Do yourself a favor and always pack extra snacks, snacks are often where diets Errol lose effectiveness. So be smart and pack a snack, you never want to feel like you HAVE to buy that candy protein bar.

Remember, it’s about getting better!

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Lean Eating: Lunch (Pulled Chicken)

Posted in Health with tags , , , , , , , on June 6, 2012 by razorsedgeperformance

One of the first things I do when training someone is request a food log. This does two things, it gives me an idea of what you’re doing right or wrong and it also opens your eyes to what you’re actually eating and drinking. The truth is, no one really understands how well they eat. A standard response, which comes from almost everyone, is usually: “I eat pretty well, but…”. What does pretty well mean? Realistically, people who are overweight usually underestimate how much they’re taking in and those who can’t gain weight overestimate how much they’re eating. In the end everyone acts stumped, as though it’s a miracle they haven’t achieved their goals. “I just can’t gain weight and I eat sooooo much”. In the end, we all need to make better food choices. We’ve discussed breakfast, but lunch just might be the only thing worse.

You know you had this last week

Lunch is the one meal that almost nobody is at home for. Since most people don’t plan ahead enough to make their lunches in advance, they’re hostages to their environment. Rarely do I see people who eat out for lunch get “stuck” with extremely healthy meals, usually the opposite. No matter, I’m here to save you and your goals. I’ll give you one trick to help you get back on track for your lunches – a crock pot. It might sound like something your grandmother uses, but it’s more like a miracle for making lean meals. It’s like Ronco used to say, “just set it and forget it!”. It’s not just great for lunches, but you can set it before you leave in the morning and come home to an amazing dinner ready to serve. Enough about how good it is, let’s get to the good stuff: Pulled Chicken. I’m not sure if this is the exact name for it, but it’s very much like pulled pork. This shredded/pulled chicken can be put in a wrap with avocado, or a bun, or even on its own for a quick and easy lunch.

tastes so good

Ingredients:

4 chicken breasts

1 large jar of salsa

1 lime

1 package taco seasoning

cilantro

Directions:

1. place salsa, taco seasoning, lime juice and cilantro in the crockpot and mix together.

2. cut chicken breasts in half (top/bottom) so that you basically have thinner chicken breasts.

3. place chicken in crockpot and smother with sauce.

4. turn on low for 8 hours or high for 4 hours. Once finished, use a fork to pull the chicken apart into its shredded final product.

This chicken is absolutely delicious and so easy to make. Once your chicken is done, place it in 1 large tupperware or even individual sized tupperware for lunches. Before you leave the house, grab the chicken, a couple small wraps and whatever healthy fixin’s you want to add. Looks like we just saved lunch, you’re welcome.

Rememeber,

It’s About Getting Better!

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