Ellipse

Might We Suggest a Side Order of…Perception?

NEWSFLASH: Sensations of hunger and satiety may be linked to how we PERCEIVE a meal, far more than simply being based on how many calories we actually consume! In a couple different studies, British researchers served a 3-egg omelet for breakfast – but told the volunteers the first meal had 2 eggs and the other group was told the meal had 4 eggs (Idea Fitness Journal Feb 2018). When people thought they had eaten LESS they reported feeling hungry sooner and then ate more throughout the day than the group that thought they had eaten more. Now intuitively this sounds a little obvious, but just think of the implications! The PERCEIVED amount that you eat, may be even more important than the ACTUAL amount that you eat! Try adding larger volumes of less calorie dense foods (*cough cough* vegetables) to trick your brain into thinking you are consuming more overall.

How Can We Use This Info?

• Try serving your meals and/or snacks on smaller plates or in smaller bowls to give the visual appearance of a larger volume of food. Sounds kinda stupid right? After a little while you will get used to the size and feel satisfied that you piled your food high and still hit your goals!

• Do you eat straight out of the bag or box? This is a huge no-no for conscious consumption! Make sure to parcel out a serving in a separate container or palm of your hand and step away from the bag! Eating straight out of full size packages will give you little to no feedback of how much food you are consuming!

• Start your meals or snacks with a fist sized serving of vegetables and then add some protein from there.

Step up your snacks! How would a “snack” be perceived if it was a full side salad or serving of soup? What would that do to your perception of your next meal? Would you eat as much thinking you had just had a small “meal” snack a couple hours ago? If you struggle with eating too much, consider eating 3-5 small(er) meals, instead of thinking of them as snacks, and see what happens!

• The next time you are eating, stop for a moment and be present! Realize WHAT you are eating: the quantity, the taste, the look, the feel or texture, pay attention to your hunger cues, and be MINDFUL of your eating. Each day try to increase the amount of mindfulness you bring to your meal times, and even increase the amount of time spent on your meals and see if that helps to bring balance to the quantity of food being consumed.
(Hint: IT WILL! And you will feel much more satisfied afterwards)

Recipes to Help Get You Started!

A Light and Powerful Combo
– Dice up a whole cucumber and tomato
– Toss with olive oil, salt, and pepper
– 3 ounces of diced chicken or turkey (optional)
The perception of this light meal/snack will really surprise you at only around 250 calories and 26g of protein!
*Cucumbers are only 8 calories!

Simple Chicken Salad
– Diced chicken or turkey
– Finely chopped cauliflower, sweet peppers and really any veggies!
– Plain Greek yogurt
– Dry ranch seasoning to taste.

Mix it up and serve by itself or wrapped in a lettuce leaf!

Save Time, Money and Headache with Batch Cooking!

Who has time to create delicious, fresh, home-cooked meals day after day from scratch? Do yourself a favor and set aside one day a week for batch cooking and make your life easier!

Cook and Store

Try cooking up a few pounds of chicken at once for instance. Cut into cubes and flash freeze (spread out on a parchment lined cookie sheet); place in the freezer just until the outside is frozen enough not to stick to other pieces. Once flash frozen, store in an airtight container or bag that way you can grab a handful to throw in the skillet with some veggies and spice and voila!

Label and date your finished product safety!

Freeze in Recipe-Sized Portions

Freeze in single serve, family, or recipe size portions, because let’s be honest: the easier you make your process, the better the chance you’ll stick with cooking and eating healthy. Try creating shake ready bags of frozen fruit for example. ½ banana, ½ cup of strawberries, and frozen spinach can be tossed in your blender with almond milk and some vanilla protein powder for a quick post workout shake!

Plan Ingredients Ahead

If you plan your meals throughout the week ahead, look for similar ingredients. Instead of chopping tomatoes, onions, and peppers for 1 recipe, you can chop several of each and have for a couple different recipes. Store in a sealed bag in the fridge, so you can grab and cook quickly!

Keep Your Staples on Hand

When you use up a “staple” in your pantry, be sure to put on your shopping list immediately and replace the next time you go to the store. Meals go smoothest when the basics are on hand. Think chicken broth, onions, garlic, canned beans or tomatoes – these types of things keep pretty long and can make or break your decision to cook instead of ordering out!

Cook in Bulk? Shop in Bulk!

Plan what you are going to prepare and shop at your nearest warehouse store (Costco, Sam’s, etc). During the summer, shop bulk produce from your farmer’s markets and CSA’s! Think bulk tomatoes, fruit, beans, corn, etc to have local produce all year long. Apples or potatoes for instance when stored correctly can last a really long time!

Print Physical Recipes

Keep a printed/pinterested/photocopy of recipes that are favorites, quick, or go-to’s! When you are in a rut, pull out a few and use for the coming week. Many people save recipes on websites or think they will go back through social media and find things etc, and then they just never get around to it. When you find something you or the family enjoy, get a physical copy of it and store them somewhere in the kitchen for quick reference!

The Devil in the Details…Sugar!

Sugar inside the body – blood sugar – is a sticky substance that coats the red blood cells. If left in the bloodstream (instead of being burned as energy) the particles will start to stick to the cells, interfering with blood circulation and oxygen exchange! Research has even shown that white blood cells are less efficient at fighting illness when exposed to sugar. Be careful of added sugars in your diet, especially if you feel an illness coming on!

One thing to think about here is the difference between complex carbohydrates and simple carbohydrates. Complex carbohydrates come from vegetables and whole grain sources and break down more slowly, releasing glucose into the bloodstream more steadily instead of creating a spike in blood sugar. Read more about glycemic index here at nih.gov

WARNING: Sugars Hiding On The Label!

Did you know there are 56 different names for sugar?? Watch your labels and look for sneaky sugar words like dextrose, sucrose, sorbitol, rice syrup, and so many more! Read the full list here!

You also have to be aware of “healthy” sounding sugars like Agave. Agave is made by treating agave plant sugars with heat and enzymes which leads to a highly refined end product still heavily loaded with calories and still…sugar! Even raw, unfiltered, organic, locally produced honey which certainly has some positive properties and benefits is still ultimately sugar – so stay sharp if fat loss is your goal!

Added Sugars can lead to Excess Weight. Why? Sugar in the blood that goes unused completely ends up being stored as fat. Too much fat in the body can lead to obesity, and obesity is known to trigger diabetes and heart disease, among other common diseases.

Diabetes is not directly caused by too much added sugar but excess weight raises the risk for diabetes. Once a person has diabetes, added sugar can make it worse since your body becomes less efficient at regulating blood sugar (glucose) due to spikes and drops in insulin. Worse yet due to the disrupted blood circulation, diabetes can cause high blood pressure and ultimately heart attack, stroke, eye conditions, nerve damage, and kidney damage.

When we eat too much sugar, the process called glycation can occur. When this happens, some of the sugar we consume sticks to the proteins in our body, causing our body tissues to lose their elasticity. It is not just our skin that is affected, but also our internal organs. The faster that the body loses its elasticity, the faster aging occurs!

Refined carbohydrates such as white bread and other white flour products tend to be very high in sugar and will cause an inflammation of the skin. Additionally, when we eat too much sugar, the process called glycation can occur. When this happens some of the sugar we consume sticks to the proteins in our body, causing our body tissues to lose their elasticity. It is not just our skin that is affected, but also our internal organs. The faster that the body loses its elasticity, the faster aging occurs! Skip the added sugar and age gracefully!

CSA – Do You Get It??

It’s come to our attention that many people are still unsure what a CSA is and why they are such a great thing to be a part of! So…what is it?

Consumer Supported Agriculture (CSA)

A farmer offers a certain number of “shares” to the public. Shares typically consist of a box of produce, but other farm products may also be included like jams, baked goods, eggs, soaps, herbs, and more! Many farmers will team up with other local farmers or businesses to provide the largest selection of fruit, vegetables, animal, and/or dairy products they can.

Now is the time to get signed up! Typically farmers take a survey from their pledged consumers before the planting season so they can be sure to provide as much of the things you want as they can. Let your voice be heard by signing up before seeds are in the ground!

How does it all start?

Interested consumers purchase a share/membership and in return receive a box, bag or basket of seasonal produce each week throughout the farming season. Although half shares are available, a full share will range somewhere between $400-$700 per season for weekly deliveries often from June through late fall. Not bad at all if you compared the same amount of produce with your grocery store, and you get MUCH fresher and generally more sustainably produced food!

Feel good about your place in the food chain!

With a very large amount of produce in supermarkets being trucked and/or shipped in from other regions or countries, a great deal of farmers have turned to monoculture (growing one crop in massive quantities) in order to turn a profit. You can help keep traditional farming alive and provide a reliable income for small farmers by sharing in a CSA program!

CSAs provide the freshest of local produce and sometimes the opportunity to try produce that you may never have known existed! That is super exciting for those bored with the same old selection at the store. Many CSA farms have a couple of events throughout the season which allow its members to visit the farm and see where their food comes from! Some farmers also provide newsletters/communications sharing with their members ways of preparing the vegetables they received and different recipes to utilize their weekly bounty.

It sounds great! What’s the catch?

Well as we all know, growing anything outdoors poses potential problems due to weather, pests, and other conditions beyond our control. Every year farmers take the same risk and, although they take preventive measures to prevent as much loss as possible, sometimes full crops can get destroyed. But turn this around in your head; CSAs provide the chance for the community to support the farmers and share in that risk! Understand that sometimes you may get less of your favorite crop or it may be less than perfect, but on the flip side when crops are abundant you can find yourself with more produce than you ever could have expected! This usually makes you the favorite neighbor on the block when you have to offload extra produce or share a dish you made extra of!

Check out the local CSA options at www.localharvest.org and search based on your city or zip code.

Ready…Aim…Higher!

Goals! You just gotta have ’em!

It’s well into the new year and whether you had a resolution or not, you may have goals that have not come to fruition. It might just be how you went about forming your goal in the first place! Let’s talk about how to set solid and attainable goals.

Here’s a great example that I know many of us could work on: “I want to drink ½ my bodyweight in ounces of water every day for the next 30 days.” There is a how much, how often, and it is realistic!

Set a Deadline!

Just like an open-ended work project, you will likely keep pushing it off knowing you can do it tomorrow…or never. Consider having both short term and longer-term goals ranging from this week to 6 weeks to 6 months to a year. Your long term goals can have shorter sub-goals within them that will help you reach them – get creative! Just be sure to set a deadline.

Write it Down!

Why is your goal important to you? WRITE it down. If it doesn’t make you tear up a bit, it may not be important enough for you to follow through with! In the example above, drinking water, maybe you’ve been excessively fatigued, and you regularly walk around dehydrated. Your fatigue causes you to say no to playing with your kids, getting your “me” time running with your friend, or missing other life events that are important to you.

Writing goals and the “why” for them makes everything more real, and when goals are more real they are more attainable!

Be Prepared to Sacrifice!

Not everything of course! But if it required no changes to achieve your goal well, you’d have already achieved it now wouldn’t you?

You may want to ask yourself, “Is this something I’m willing to give up what I want NOW for what I want MOST?” If it’s not, you may not be ready for your goal. In our example of water, you may be craving that coffee, soda, or other habitual food/snack that is taking you away from your goal. There will be challenges along the way, but choosing rewarding goals will ultimately overcome and outweigh any strife involved in reaching them. Just make sure your goals are healthy and realistic!

Confide in Someone!

Share your goal with a confidant; a friend, your trainer, a family member, or someone you feel safe with but accountable to. Be sure to communicate to the person you share it with that you want them to hold you accountable! And that you want them to call you out if you are not taking proper steps toward your goal or perhaps taking steps away from it. One more thing that’s very important – don’t get mad at them for taking you seriously!

List Action Steps!

List at least 3 action steps you are going to take in order to achieve your goal. In the case of drinking more water:
1) I am going to buy a 40 ounce water bottle and make sure to consume 2 (assuming ~160 lbs person) servings a day.
2) I am going to keep the bottle with me wherever I go so I don’t have a reason not to sip regularly.
3) I will start by drinking 12 ounces of water first thing in the morning when I wake up.

Of course you can list more than 3 steps, you can even list steps you can take daily to move in the right direction, but the purpose of the exercise is not to get discouraged by those lofty goals you’ve set. Bring them down to Earth by listing concrete steps you can take to make them happen!

Step Up Your Snack Game!

Healthy Eating can be quite a challenge. Nearly anyone who has tried to make positive changes to their diet can admit this. As you start to build new habits however, you might find that meals are more manageable, but what do you do when hunger strikes in between meals? For many of us, our workplace has a room similar to this one that begs to answer the question…

The word “Snack” is most often associated with something less healthy, or natural, than a small meal, but keep thinking about how you can form your days around small meals, whether that is 3 or 5 times a day. No matter what though, sometimes you need that fast snack. Here are some great options for you:

Be prepared!

Keep It Simple

Roll a piece of cheese or a pickle in some lunch meat to get a quick protein boost. Look for natural meats without added nitrates and a short ingredient list.

Chia Pudding

Whether for a breakfast or for a snack, chia pudding can fit the bill! Simply combine chia seeds with coconut milk, vanilla, cinnamon, and maple syrup.
Get creative by adding protein powder, fresh fruit, cocoa powder…you name it!
Check out the recipe here!

Ellipse Breakfast Muffins

Need a quick breakfast that can be eaten as is or jazzed up? Check out our Classic Ellipse Breakfast Muffins with just oatmeal, egg beaters, applesauce, and baking soda.
Add-On’s: nut butter, yogurt, etc
Add-In’s: fresh or dried fruit
Add-With’s: cottage cheese and fruit!

Need Something Salty?

Try roasted chickpeas! Toss drained chickpeas with olive oil and salt/garlic salt and bake 30-40 minutes at 450 degrees until browned and crispy. Want a little kick? Add a dash of cayenne pepper!

Apples A New Way

Apple Snack

Have a sweet tooth that NEEDS to be tamed NOW? Try slicing an apple all the way across to get full flat circles slices. Spread nut butter on the slice and add toppings like chopped nuts, unsweetened coconut, or even a few dark chocolate chips or cacao nibs.

Make a "Small Meal"

“Crack Slaw” has a great combination of protein, vegetables, and seasonings! The recipe calls for Dole Coleslaw mix but consider using broccoli slaw for an extra vitamin boost! Find it here!

Sweet Craving?

Get your sweet fix by mixing peanut butter (or powdered peanut butter) with plain greek yogurt and maybe even a dash of sugar-free pudding mix to make a great fruit dip!

Multivitamins have NO effect on Heart Disease, Cancer or overall Mortality??

According to the medical journal “Annals of Internal Medicine”, there is no evidence that multivitamins have any effect on cognitive decline, heart disease, cancer, or overall mortality. Wait what??

However, adequate intake of vitamins/minerals from food and/or supplements IS necessary to prevent deficiency, promote optimal health, improve nutrient partitioning and promote fat loss and muscle gain.

Ditch The Multivitamin or Not??

Ideally, just supplement the specific nutrients you are deficient in. Avoid supratherapeutic doses of vitamins – doses greatly in excess of recommendations. And know what you are working with: low-fat diets for instance can inhibit adequate absorption of fat-soluble vitamins like A, D, E, and K. Perhaps your diet just needs a little tweaking; all of your vitamin and mineral requirements CAN and arguable SHOULD BE met from actual food intake by eating a variety of fresh fruits and vegetables.

If you struggle with medical ailments, check with your healthcare provider to see if specific vitamins or nutrients may need to be supplemented.

Taste The Rainbow!

…can we say that?

Vitamins are “any of a group of organic compounds that are essential for normal growth and nutrition and are required in small quantities in the diet because they cannot be synthesized by the body.”

We have overwhelming access to a variety of fruits and vegetables all year round, and there truly is no reason outside of a medical complication or deficiency that one should require a daily multivitamin.

If you use a vitamin/mineral supplement, look for one providing nutrients derived from whole foods. Be sure this includes natural forms of vitamin E rather than the synthetic versions. Vitamin A should come from precursors like carotenoids and not preformed retinoids for instance. Labdoor.com is an independent company that creates a quality score for label accuracy, product purity, nutritional value, ingredient safety, and projected efficacy!

**Check with your healthcare provider as special populations often need special consideration with supplemental vitamins. Those on blood thinners need to take precaution before adding in supplemental vitamin K. Those on a plant based diet might benefit from supplementing with iodine, vitamin D and vitamin B12. Those suffering from malabsorption syndromes will need to adjust their micronutrient intake accordingly. Always check with your healthcare provider before supplementing your diet.**

Vitamin D: The not-really-a-vitamin Vitamin

“Vitamin D” is actually the one vitamin your body is capable of synthesizing on it’s own! All you need is sunlight. Because of this you may meet your requirements for this vitamin with no effort at all in the Summer, but come Winter you may be totally deficient! (Especially for those of us in the North experiencing extended periods of below freezing temperatures and reduced daylight hours).

Getting adequate vitamin D can improve mood AND provide long-term protection against cognitive decline and bone deterioration. Many studies show that deficiency in vitamin D is also associated with increased susceptibility to infection and immune dysfunction!

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/

What to Eat, When to Eat, and What it Means for Your Workouts

Thankfully, it seems the era of fad-diets, fat-free, no-carb or other diets that entirely slash a whole category of macronutrients is coming to a close! But with that said, it is still difficult to find reliable information on proper nutrition! Let’s take a look at how eating factors into the effectiveness of your workouts, and maybe we can make sense of some of this.

“What should I eat before/after my workout?”

For most of us who exercise for health and not training for a high-level competition, our meals will contain some combination of high quality protein, high quality carbohydrates, healthy fats, and some fruit and vegetables 1-2 hours before and/or after your workout to get the maximal benefit. Whether it is “and” vs “or” will partly depend on the intensity/duration of your activity, daily caloric intake and what is on the menu for the rest of your day

Break it down for me: What’s important – and Why?

Protein can help maintain muscle size, reduce muscle damage, provide your bloodstream with amino acids when it needs them most, and helps you adapt to your exercise over the long term! But most people are at least somewhat aware of the importance of protein for strength training – what about carbohydrates?

Pre-Exercise carbs fuel your workout and help with recovery/muscle retention with even shorter, intense workouts. Post-exercise carbs however should come from whole foods like fruits and vegetables because these are better tolerated by the system than insulin-spiking refined carbohydrates and are just as good at restoring muscle glycogen over 24 hours.

Alright…but tell me more about “When”.

If you ate a normal-sized, balanced meal a couple of hours before training (or a smaller shake closer to training), then you have 1-2 hrs after training to eat your post-workout meal and still maximize the benefits of workout nutrition.

But if you are like many who work out early in the morning or directly after leaving work, and you ate only a small meal within the last 3-4 hours before your workout, or you are in a fasted state, then you should consume a meal within one hour after your workout to prevent a slowed recovery. A whole food meal pre/post workout provides many things including important phytonutrients that build muscle, supply energy, decrease inflammation, and boost recovery.

Ya know, it just isn’t the same for me!

You might be right! In the end, the total amount of protein and carbohydrate consumed over the course of the day is far more important to lean mass gain, fat loss, and performance improvements than any specific nutrient timing strategy. If you are a high-quality eater (you are only looking to tweak minor things) check out this infographic that further breaks down your meals by body type!

When in doubt, keep it simple and fill each nutrient slot:
Protein – Scrambled Eggs with veggies
Fat – 1 “thumb” of cheese
Carb – 1 slice of Ezekial toast or fruit

Now we’ve got some recipes to help make finding a well-balanced, complete meal a little easier for you!

Asian Scrambled Eggs:

Shake up your eggs with a few new elements like some incredibly healthy ginger root and nutritious snow peas!
Check the recipe here!

Classic Protein Pancakes:

Rolled oats, eggs, cottage cheese, fruit – these pancakes have everything you need to call them a complete meal!

Find this recipe and more on our previous blog post here!

PB & Chocolate Banana Shake:

1 scoop choc protein powder, 1 fistful of spinach, 1 banana, 1 “thumb” of peanut butter, and 8 oz choc unsweetened almond milk. Blend and enjoy!

Need even more ideas? How about Banana Cream Pie Oatmeal?? Peaches and Cream Omelet?? You can find those and MORE in Precision Nutrition’s Gourmet Recipes List!

Honey-Peanut Butter Protein Energy Bites

This recipe is extremely popular with our members and we thought you’d enjoy it too!

Honey-Peanut Butter Protein Energy Bites

2 c old fashioned oats
2 scoop whey protein powder
1/2 c honey
2TBS peanut butter

In medium bowl, toss together ingredients and stir well. Put bowl in refrigerator for 20-30 minutes. Roll into balls. Place 2-3 balls in sandwich baggies and store in fridge to use as a snack or to satisfy sweet tooth. They will last for 5 days.

130 calories, 3g fat, 10g carbs, 10g protein.

Fitness Tip: Preacher Curl with Isometric Wall Sit

Super charge your workout by combining an upper body preacher curl with a lower body isometric wall sit.

Begin by sitting against a wall with your knees bent at 90 degrees and your torso tilted forward at the hips. Then holding a dumbbell in each, extend the arms so that the elbows are touching the thighs just before the knees.
Now super charge your workout by alternating between a supine curl, a hammer curl and a pronated grip curl to cross train the heads of the bicep while working the low body simultaneously.