Reading a Nutrition Label

Alright this W A Y back to health class in middle school/high school. Did you have a unit on nutrition? Was a nutrition label briefly explained (primarily its location). Now that you are older, wiser and concerned about your health and nutrition, knowing how to look at a nutrition label and really understand the different components and how they are calculated is you NEXT step in building a lifestyle based off macro nutrition.

Below is a sample nutrition guide for Quaker Granola. I have provided some explanations on side for your reference.

Serving Size

This number determines the amount of all the other nutrients included in the label. The first thing you should know and should always keep in the back of your mind is that this number is derived from the manufacturer.  That means that 1 serving does not necessarily mean that you should eat the entire manufacturer serving. For example, a serving of Quaker Granola is 1/2 cup. That is A LOT of granola in terms of nutrients. An actual serving for a meal plan would likely be 2 Tbs (or 1/4 cup). So the manufacturer's serving has 1/2 a cup but really a typically serving would be 1/4 cup. Let's see how that would change the calories for the Quaker Granola:

1/2 cup = 237 calories

1/4 cup= 118.65calories

Calories

Think of calories as energy. In order to sustain your everyday activities you must consume enough calories throughout your day. The amount of calories is determined on your current weight, your overall goal (weight loss, gain or maintain) and your activity level. The calories are the SUM of all the nutrients (per serving).

You should know that there are 

4 calories per gram of PROTEIN and CARBOHYDRATE

9 calories per gram of FAT

There is also a not so noticeable "calories from fat". Discussion on fat below but note that this number includes all types of fats; healthy and not so healthy.

Fats

Not the route of all evil, fats get a BAD wrap. A well balanced diet requires fats just making sure the right kind. You will noticed that there are multiple listed.

Saturated fats- are directly linked to your cholesterol. The higher amount of saturated fats the higher level of cholesterol (LDL- low density lipoprotein). According to the American Heart Association elevated amount of saturated fats and high levels of cholesterol can lead to a greater risk of heart disease and stroke. Saturated fats will solidify when at room temperature. These are considered "unhealthy fats" and should be limited to less than 7% of your daily fat allowance. Common sources are fatty proteins (beef, lamb, poultry), lard, cheese, and butter. 

Unsaturated fats- also listed as Polyunsaturated and Monounsaturated fats, are considered healthy and are what the majority of your daily fat percentage should come from. Common sources are nuts, vegetable oils, and fish. There are no guidelines on how much of polyunsaturated and monounsaturated fats you should consume so rule of thumb stick within your daily fat allowance. Switch up your cooking methods to use olive or coconut oils instead of saturated fats like Crisco. \

Trans fats- come from two primary sources, naturally in small amounts of animal and dairy fats (CDC, 2014) and artificially manufactured. Although the natural source is hard to avoid, the artificial source caused much up roar in the US recently. Trans fat is cheap to manufacture and increased the life shelf of processed foods. Manufacturers were being pressured to lower their use of trans fat and some states even mandated that restaurants and other foods service industries restrict the use (CDC, 2014). The common culprits of trans fat are fried foods, cake, cookies, over processed foods (frozen pizzas), coffee creamers, etc. 

Carbohydrates

My FAVORITE nutrient but also one that I am sensitive to. Consuming carbs provided glucose to the body which is transformed into energy. Well if we need lots of energy than we should eat LOTS of carbs, right? WRONG! Although they are trafmorned into energy if the energy is NOT used than they are reverted to fat. So, determining your carbohydrate intake should be based on how active you are! Carbohydrates are broken down into two categories

Complex- aka good carbs

Starches- must be digested before it can be transformed into glucose. Starch are found in vegetables, breads and grains

Dietary Fiber- is indigestible and is found in vegetables, fruits and whole grain. it is recommended that you get 14g per 1,000 calories consumed (CDC, 2014). 

Simple- also referred to as bad carbs. Naturally or manufactured, sugars should be carefully watched.

Sugars- Those commonly used are refined sugar, corn syrup, glucose, honey, fruit juice concentrate, lactose, dextrose, fructose, etc. No true nutritional value, sugars are immediately reverted to fat in the body. 

Protein

Every cell in our body consists of protein! Constantly in a state of damage and repair, proteins are digested into amino acids which aid in this damage/repair process. Protein can be found in meat, tofu, eggs, nuts/seeds, milk and milk products. A complete source of protein would be one that provides you with all the essential amino acids. An incomplete source has lower amino acid profile. Recommended amount depends again on your activity level. The CDC has a great chart that provides approximate amount based on age and gender, 

Resources
American Heart Association (2015). Saturated fats. https://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Saturated-Fats_UCM_301110_Article.jsp

CDC (2014). Carbohydrates. http://www.cdc.gov/nutrition/everyone/basics/carbs.html
CDC (2014). Dietary Fiber. http://www.cdc.gov/nutrition/everyone/basics/fat/index.html
CDC (2014). Protein. http://www.cdc.gov/nutrition/everyone/basics/protein.html

Fix EXTREME Turkey Chili

Anyone who knows me and my family knows we LOVE our chili. We have tried many varieties and I have to say this may be my FAVORITE!!!

If you are following the 21 Day Fix, Fix Extreme or Max 30 than this will fit RIGHT into your containers!!!

Makes 6 servings
1 Serving= 1 cup

1 red, 1/2 green, 1/2 yellow

What You Need
1 tsp. olive oil
1.5 lb 93% lean ground turkey'
1 medium onion, chopped
1 medium green pepper, chopped
3 cloves of garlic
1.5 tsp. ground cumin
1Tbsp. chili powder
1 tsp. Himalayan Salt
1/4 tsp. cayenne pepper
2 (15oz.) cans black beans, drained, rinsed
1 (15oz.) can diced tomatoes (low sugar)
12 fresh cilantro sprigs (optional)

What You Need to Do

1. Heat the oil in large skillet (medium high heat)
2. Add turkey, onion, green pepper and garlic to skillet. Cook for 5-8 min stirring frequently.
3. Add cumin, chili powder, salt and cayenne pepper. Cook for an additional minute.
4. Add beans and tomatoes (with liquid). Bring to boil. Reduce heat to LOW.
5. Cook on LOW for 15-20 minutes or until thickened.
6. Serve warm with cilantro to garnish.

Family Grocery Shopping for under $100

How often do you associate clean eating with being uber EXPENSIVE? When I first embarked on a clean lifestyle I too got wrapped up in the trap of clean = organic and I quickly learned "I can't afford to eat clean!" As a single parent who had recently purchased her first home (and car) and then was laid off from her job, I was in NO position to be spending $2.50 on a organic spinach when I could get the store brand 2 for $2. So, I didn't and guess what? I still saw results not only in my health but also in my savings account.

I was literally living  paycheck to paycheck. I didn't have extra money to purchase my daughter even a small little something at the store. BUT I was DETERMINED to make this lifestyle work for me because I knew something had to give. I spent a few months buying organic, shopping at what I call "frufru" stores, and bought everything FRESH. I quickly learned that 1. I could not afford this lifestyle and 2. I didn't have to break my wallet to or learn extreme couponing (because who needs 8 tubes of toothpaste) to save tons of money at the grocery store.

Here are the things I learned:

Plan AHEAD
Just like any business meeting, concert, or event there is always a plan. A guideline. Why should shopping be any different? I grew up in a family where we went down every freaking aisle!! What does that get you? EXTRA CRAP! Organize your grocery shopping list by clumping items based off where they are located and take the same route.
      A. you will learn where the store "hides" all your go to items
      B. you will not be tempted by the candy or snack aisle as they will not be on your route

Eat leftovers
My meal plans have repeats. Yes, it may be kind of boring but I save money in the long run. My dinner on Tuesday will be my lunch for Wednesday.

Get BULK when you can
I eat a shit ton of oats, chicken and egg white so I do not waste my money on those items at my
standard grocery store. I plan a trip to a whole sale club. Guess what, your cleaning supplies, toiletries and paper products can be purchased there too!


I buy my veggies FROZEN
No not my spinach but my broccoli, green beans, mixed variety I head right to the frozen aisle. For $.99 you can get a frozen bag (3 servings). Although fresh is best, if you do NOT think you will eat all the fresh veggies you bought (for example you only planned for 1 serving of broccoli in your meal plan) a bunch will not get eaten and then you are WASTING money.

Buy STORE brand instead of name brand
Just like when you buy a car, you are paying for a name. Most likely the ingredients are the same but the store brand of your favorite cereal is always going to be more expensive than the store brand. I have taught this tactic to my daughter. She now looks at the prices of her items on the list and chooses the ones that are less expensive.





Do not think of yourself as being cheap, you are being smart. You make strides with your budget in terms of eating out, having date nights, buying extravagant items, building your savings why wouldn't you be SMART about the shopping you MUST do every week.

The Science of Nutrient Timing

You've read the post about calculating your macros but the second part of ensuring success with IIFYM is the timing of your nutrients. First lets understand the science behind nutrient timing.

Why is Nutrient Timing So Important?
Plain and simple, for athletes and those seeking to build muscle strength, the right consumption will maximize protein synthesis, increase glycogen usage and help muscle recovery.

The are three basic phases of nutrient timing: energy, anabolic and growth. eat requires specific nutrients to maximize results.

Energy Phase
Coincides with you workouts, this phase is intended to provide your muscles with the energy to get through our workout. Energy comes from complex carbohydrates but should be paired with proteins. It takes about 45-60 minutes for your glycogen levels to peak. Therefore, it is recommended that you consume a serving of complex carbohydrates and protein about 45 min BEFORE you workout. Now be aware that this is really for STRENGTH training days as the primary goal is to INCREASE muscle strength and mass. Ladies no need to fear you will not BULK (unless that is your intended goal), just stick with your macro calculation.

Anabolic Phase
IMMEDIATELY after working out there is a small window in which nutrients can actually HELP repair your muscles. This phase lasts about 45 min to an hour. Did you know that the process of building muscle is actually you tearing your muscles and then healing them. That is why is is not recommended for you to train a muscle group two days in a row. So what do you eat during this phase, carbohydrates and protein AGAIN! The glycogen storage in you muscles is VERY sensitive which is why it is imperative that high glycemic carbohydrates (like a banana) are consumed. This phase however focuses more on protein consumption. It is the amino acids in proteins that have the greatest impact on protein synthesis (muscle repair).

Growth Phase
This phase is the time between the end of the Anabolic and Energy phases. This is the phase in which your nutrients should be DIALED IN!! Less carbohydrates, more protein and fats. Make sure the fats are healthy (nothing deep fried) and that the protein is LEAN. Carbohydrates are needed for energy so do not rule them out. Stick to vegetables, brown rices, and whole grains. Eat roughly every 3 hours
after Anabolic Phase.

Example of timing

Workout: Legs 9am
Meal 1- protein, veggies
Meal 2- complex carbs, protein
*workout*
Meal 3- protein, complex carb
Meal 4- protein, veggies
Meal 5- protein, veggies
Meal 6- protein, veggies

Clean Eating Long Term

After two years of a clean eating lifestyle I figured it was about time to answer the questions I hear so often in my challenge groups and provide some tips on how this lifestyle can be maintained for a LIFETIME.

Here are some common questions about clean eating:

What is it?

Simple answer, a lifestyle in which 80% of the nutrients ingested in the body are whole foods, non-processed and fresh.

Do I only eat veggies and fruits?

NO! Clean eating is the elimination of the majority of processed foods from your diet. Yes veggies and fruits are staple foods in a clean lifestyle but so are proteins, grains, starches and diary.

Is clean eating a fad diet?

NO! This is a lifestyle. It requires meal planning and preparation weekly to be successful. The goal is to create a clean lifestyle that works for you, that can be sustained for a LIFETIME and does not deprive you of the foods you love! No dieting here!

Can I eat out and still maintain a clean lifestyle?

ABSOLUTELY! In fact, I work with my clients to ensure that they are NOT depriving themselves of "treats" as long as these are at a maximum of ONE TIME PER WEEK!! Check this out for more information about dining out!

Will clean eating keep me full?
This lifestyle is more supportive to our digestion functionality than any other way of eating. You body was designed to break foods down that are not processed. Many people report having higher energy, less cravings and feeling satiated with this lifestyle. Why? You are eating throughout the day to fuel your metabolism (roughly every 2-3 hours).

How do I get started?
I recommend speaking with a coach and determining what a good nutrition plan for you is. This is based off your individuals goals and nutrient requirements. Although the list of ingredients is the same for anyone who wants to eat clean, the amount of foods and timing of nutrient ingestion are specific to each individual.

How do I make this lifestyle long term?
1. Change your mindset! This is not a diet, is not based off starvation nor a short term solution.
2. Find support from a coach! Coaches are there to assist you in developing a meal plan, supporting you when the times get rough and to provide you with tips on how to remain successful so you can reach your goals. Click HERE for more information on how I can be YOUR COACH.
3. Know what your goals are! Do you want to lose large amount of weight, build muscle, improve cardiovascular function or just rid yourself of CRAP? These goals are unique to you and you guessed it, will determine your clea

4. Rid your kitchen of tempting not so good for you shit. I know this is like throwing money away and trust me when I began my clean eating lifestyle the idea of throwing away over $100 of food irritated me. My coach said to me "Lauren, if you wanna meet your goals you have to make tough decisions to aid you in success. That means get rid of it!" So I literally took mt trash can to both my fridge and pantry and did a clean sweep. Yes it was bare after that first clean through but now my fridge is stocked with the essentials I need.
5. Know that you will slip, fall off the wagon, have frustrations, be tempted and want to give up. This is NORMAL and necessary for progress. If creating this lifestyle was EASY than everyone would live this way and the US would not be faced with the highest (and down right horrific) rate of obesity in the world!

Eggplant Lasagna FIX STYLE

This delicious twist on lasagna is frequently requested at my house! In spirit of portion control and meal prep, I updated this recipe and must say it is DYNAMITE! If you are following the FIX than this recipe is FOR you! 

Servings-4-6

Nutrition Per serving: calories-258; protein- 14g; carbs- 10g; fats- 18g

Ignore my TERRIBLE presentation

FIX Containers: 1 RED,  1 GREEN, 1 BLUE, 1 YELLOW

What You Need

2 large eggplants, sliced lengthwise 3/4-inch thick (8 slices)

5 tablespoons olive oil, divided plus more for baking dish

Coarse salt and freshly ground black pepper

1 cup thinly sliced cremini mushrooms

2 garlic cloves, minced

1 tablespoon freshly chopped thyme leaves

1 (15-ounce) container whole milk ricotta cheese

3 large eggs

1 cup grated Parmesan, divided

2 tablespoons freshly chopped oregano leaves

2 cups Marinara Sauce (organic, low sugar)



What You Need to Do

Preheat oven to 400 degrees F.

Arrange sliced eggplant in a single layer on 2 sheet pans. Brush on both sides using 3 tablespoons of oil and season with salt and pepper. Roast the eggplant until it is soft and golden. Turn slices halfway through, about 25 minutes.

Meanwhile, in a medium skillet add the remaining 2 tablespoons of oil and the sliced mushrooms. Saute until soft for about 7 minutes. Add the minced garlic and chopped thyme. Cook for another 2 minutes. Once the mushrooms are cooked remove and set aside to cool.

In a large bowl add the ricotta, eggs, 1/2 cup Parmesan, oregano, mushrooms, 2 teaspoons of salt and 1/4 teaspoon pepper. Mix well. Brush an 8-inch baking dish with oil.

Spread half of the marinara sauce on the bottom of the prepared baking dish. Place 4 slices on top followed by the ricotta mixture. Pace another 4 slices of eggplant and finish with marinara sauce. Top with the remaining 1/2 cup Parmesan. Bake until golden brown, at 350 degrees, for 30 minutes.

Shakeology Chocolate MUD PIE

A GUILT FREE dessert that has people begging for seconds and gives you a serving of dense superfood nutrition!

Makes 8 servings
Nutrition Per Serving: 247 calories; 14 g fat; 20 g carbs

What You Need
1 12oz. container firm (or silken) tofu
2 scoops chocolate Shakeology
1/2 cup natural almond or peanut butter
2 Tbsp. non fat milk
1 whole wheat graham cracker pie crust
Fat Free Reddi Whip (optional)
Mixed berries (optional)

What You Need to Do
1. Combine milk, tofu, Shakeology, and nut butter into blender. Blend until smooth

2. Pour mixture into pie crust

3. Refrigerate for at least 1 hour (to firm)

4. Cut and serve with toppings of your choice