A Female Athlete’s Toughest Competitor: Food

Before I begin this blog, I would like to introduce myself. I am Catherine Schultz, a Junior Exercise Science student with a minor in Psychology and Nutrition. I am interning with Joey this summer to complete my second internship required by my college, Endicott College in Beverly, Massachusetts. I am passionate about helping athletes reach their potential whether its in the weight room, nutritionally, or mentally. I have struggled with staying injury-free the past year and a half which is why I care so much about this topic. Eating quality food is what has helped me grow as an athlete on the track/course and in the weight room. I am now able to lift more than I could have imagined (also shoutout to Joey for the guidance) and feel stronger hitting my times on the course. With that being said, I hope that this blog answers some questions you may have and offers guidance to those who need it from someone who has struggled too!

Now, let’s dive into the real topic of this blog: food. I am sure many of you reading this question how, what, and when to eat. Don’t worry I have the same question too, but hopefully I can provide some incite on how I tackle these questions.

As a female college athlete, I have to make sure I fuel properly not only to achieve my potential athletically, but also to succeed in the classroom. If I am not fueling enough to exercise, I will never be able to do well in school. This is why staying on top of eating enough carbohydrates, protein, and fat is critical. Carbohydrates, fats, and proteins are the three key macronutrients and are essential to our body’s functioning. Without them, health issues could occur, too much of them and health issues could occur too. Finding a perfect balance for YOU is going to be a game changer, literally and figuratively.

Let’s break it down further and give you a run down of how a day could go. I typically have classes in the morning to mid-afternoon. Starting off the day right with a bowl of oatmeal and some fruit like an apple or orange are my go-to. The oatmeal offers carbohydrates, more specifically with a low glycemic index to give me energy (carbohydrates are your main source of energy and low glycemic foods are able to be digested slower and cause a slow progression of sugar into the blood stream), adding a scoop of protein power or some nuts cover your protein needs (this helps with muscle growth, cell growth, hormones, and basically keep your body functioning), and finally adding some honey for fat (also helps with cell function and energy). In between my classes I try to add in a protein bar or a banana for a quick source of protein or carbohydrates. After my classes I eat a pretty big lunch before I do homework and then practice around 5. Making sure I properly fuel for practice is very important so I can run the times I want to. I try to eat a salad with some chicken and almonds for protein, quinoa for carbohydrates, and some vegetables too. I will also add in a small sandwich with meat, cheese, lettuce, and tomato to cover the remaining needs. Right before practice typically 30 minutes before, I will either eat a high glycemic index carbohydrates (these cause a rapid rise in blood sugar and are digested rapidly) to provide a quick energy boost such as a fruit snack or a banana, but if I feel like I will not digest it in time, I will take a few sips of a Gatorade. After practice is the most important time to fuel! Helping your body’s muscles synthesize or in more simple terms heal and grow stronger is protein’s main job. A key point to understand though is to eat carbohydrates before you eat protein or your protein that you just consumed will be utilized as restoring energy. Carbohydrates are prioritized over any other macronutrient. On top of that, it is recommended that you consume about 20-30 grams of protein per meal to make sure you can achieve your nutritional needs. To achieve this, I may eat some salmon for my protein needs, rice or quinoa for my carbohydrate needs, and peanut butter for my fat needs. Finally, a tip to adding remaining protein may be eating a smoothie bowl or protein shake before bed.

To wrap this up, I would like to point out a few key takeaways. First, eating is personalized, no one person is going to be the same. With that in mind, you may think that you are eating too much, but trust me, you probably need to eat more than you think you do. Second, timing is important! Eating carbohydrates before you eat protein. Eating high glycemic index carbohydrates before you work out and low glycemic index foods at night and morning to help with your body’s processing of energy. Lastly, make it fun. If you eat the same food all day every day, it may be difficult to stay disciplined to eat the amount of carbohydrates, protein, and fat you need. Cancel

Thank you for taking the time to read this! I hope you enjoyed it as much as I enjoyed writing this blog

 if you have any comments or concerns feel free to contact me at:

Cschultz@mail.endicott.edu or (401) 644-2859

The 80/20 (aka 90/10) Rule

Ever hear of the 80/20 rule? Most people have when it comes to nutrition. It’s a pretty simple concept. 80% of your nutrition should be “clean and healthy” and 20% can been a “treat”.

Want to get lean? If that is the case then you really should follow more of a 90/10 rule.

A simple way to look at it is 9 items should be low calorie, single or close to single ingredient items and 1 out of 10 can be whatever you want.

1)      Spinach

2)      Broccoli

3)      Lean meat of choice (steak, chicken, turkey, etc)

4)      Potatoes

5)      Oranges

6)      Blueberries

7)      Oatmeal

8)      Quinoa

9) Raspberries

10)      Ice Cream

Your meals should be about the same. For every 10 meals, 9 should be pretty simple, “clean”, “healthy”, and correct ratios for your macro needs. Then one meal every 10 can be whatever you want!

Figure you eat 4 meals a day, that means every 3rd day you can have a whatever you want meal, within reason. This rule does not work if you’re eating something super high calorie, like a whole pizza or something. Eating like this will ensure you get and stay lean and still keep your cravings at bay since every third day you can have a small meal of whatever you want.

Any questions about this protocol? Want to learn more about your macro needs? Please reach out to me at jtabtraining@gmail.com  .

Protein.... Again

We talking about Protein again, Coach?

 Yes, yes we are!

I think this shows you how important the topic is to. Today I wanted to break it down a little to help you figure out how to get more protein in your diet. Here’s a simple way to look at it.

On a typical day you eat 4 meals a day: either 2 snack and 2 meals, 3 meals and 1 snack, or 4 smaller meals.

The Goal for everyone at least should be 100 grams of protein a day. That’s at least 25 grams of good quality protein per “meal”. But attempting to meet that goal each meal, you can get so much closer to that 100 gram benchmark.

Now, obviously not every meal is going to be the same every single time. Most people’s dinners are slightly higher in both calories and protein, so one of your smaller meals could be slightly less. As an example, Greek Yogurt at 15-17grams of Protein is a great snack, if your dinner makes up the other 7-10 grams missing.

So, why is protein soo important, especially to people over 30? It’s called sarcopenia, age related muscle loss and muscle protein synthesis. What all these big words mean is that you start to lose muscle mass over 30 with inactivity and also don’t break down protein as well as you did when you were younger. So even though you may be consuming the same amount of protein as when you were younger, you’re no longer able to use all of it for muscle preservation.

How do you combat this aging issue?

1)     First and foremost make sure you are getting in well over 100 grams of protein a day! This is really why I suggest EVERYONE make a protein shake a day to bump up your numbers so it doesn’t all have to come from food. They are quick, easy and very tasty when made right! They also help you add large amounts of protein to your diet, without adding too many additional calories.

2)     Next, make sure you are strength training to prevent muscle loss (if you don’t use it, you lose it principle).

3)     The third thing that isn’t talked about lots is adding a digestive enzyme/HCL supplement to the mix. I take these with meals that have high fat. My go to is Body Health’s Full Spectrum Digestive Support. This gives you all the “tools” to digest proteins, fats and even carbs better. It will make you less bloated after even a big meal and you will actually “use” the protein you are eating/drinking.

So get in that protein people! And keep an eye here on the bog for more protein tips and tricks, because you can be guaranteed I will be talking about it again!

Sprint for Fat Loss?

Usually we want to say “it’s a marathon, not a sprint” in the fitness field. This eases anxiety over having to look a certain way tomorrow or getting results like yesterday. Also, as many people know, if you want to do it right, it’s going to take time. While I completely agree with the above is most situations, I thing the opposite is true when it comes to fat loss. Here me out! I’m going to steal a saying from a World Renowned Strength Coach named Dan John.

"Fat loss is an all-out war. Give it 28 days – only 28 days. Attack it with all you have. It's not a lifestyle choice; it's a battle. Lose fat and then get back into moderation. There's another one for you: moderation. Revelation says it best: 'You are lukewarm and I shall spit you out.' Moderation is for sissies." - Dan John

He happens to have been a Theology Professor as well, hence the Revelations reading.

I think he’s onto something, and here’s why. How many of you out there have been “trying” to lose those 5-20lbs all year, depriving yourself of all of your favorite foods. How many OVERSTRESS about fat loss ALL YEAR LONG? How many people are “over it” cause it’s been 5,498 months straight they’ve thought about fat loss? And how many of you have done all of this and still aren’t seeing the scale change? I hear ya. It can be frustrating and cause undue stress.

So, instead of doing all of that, here's a better approach. Take one month, plan ahead when there are very few distractions (possibly a month or two before Summer “festivities arise”) and CRUSH it. Literally crush it. Get super strict tracking your calories and macros, and don’t allow yourself days to “cheat”. 30 days of work and see how much fat you can literally lose in 28-30 days. Even if you gain some of the weight back, you’ll most likely still be at a net lose. From only 1 month of extreme living. And to be honest it doesn’t have to be that extreme if you plan ahead with a Nutrition and Strength Coach (hmmm…wonder where you can find one of “those” peoples around).

Now, this doesn’t mean that the rest of the 11 months will be a free-for-all. There has to be a few “rules” to live by. Most of these rules center around moderation and portion control, so you can enjoy food, without undoing all of the work you’ve done.

Another benefit to going strict for a month? There is a hormonal adjustment to getting leaner. Your body becomes better at staying leaner and your body utilizes calories much better (hello insulin sensitivity).  

Ready to get started? Contact Coach Joey to set up a nutrition consult to put together the best plan for you and your goals.

Myth Busters: It's too hard to eat protein

Your body needs protein. I think we can all agree on that. The disagreement usually comes when people start asking, “how much?”. This blog won’t be the place to tell you exactly how much you should be getting individually, but I can tell you it’s probably more than you think and more than you’re getting in now. Even if you are not lifting weights regularly or an athlete, your body needs protein. It allows us to function better, and leaves less room for easily stored carbs, fats and sugar. It is also probably the hardest macro to overeat, although you’ll see in this blog we’re going to attempt to try!

The classic idea of adding 1gram of protein per gram of bodyweight is a good starting point for people that are strength training and/or athletes. This ensures that your protein requirements for sport or activity are totally met with plenty to spare for other bodily functions. Athletes or strength trainers should aim for between .7 grams per bodyweight up to 1.5 grams per bodyweight (as long as they don’t have any pre-existing conditions).  

A huge benefit of protein is that is has the highest rate of satiety. Try eating 3 whole chicken breasts compared with 3 big pieces of cake. Which one is harder to eat? Which one leaves you full for hours later? For anyone that has attempted to eat that much chicken, the answer is pretty obvious.

When it comes to consuming that much protein, many people struggle and say they can’t eat enough to fill their quotas. They also think of foods that require a lot of prep and time to cook. However, that is not always true. Some easy foods that are high and protein and low in fats and carbs are:

Chicken and Turkey breasts/tenderloins  

Lean (more than 90% lean) beef/bison/wild game meats

Tuna/Salmon/White fishes

Minimally processed deli meats (look for no nitrities/nitrates)

Turkey Bacon/Canadian Bacon/Ham

Egg whites

Low fat/no fat dairy products (Yogurt/Cottage Cheese/Cheese/Milk)

Protein powders (Vegan/Whey/Egg/Beef) and Essential Amino Acids (EAA)

Use these as your base meals/snacks and you will be on your way to better body composition and health. If you have questions about your specific diet or want to build a nutrition plan customized to you, contact Joey at jtabtraining@gmail.com.  

Change Your Rules, Change Your Body

I pride myself on being a simple person with simple rules. To me, there are some simple rules that should be “followed” if you want to be successful in life. Well, it is the same in the fitness/wellness/nutrition world also. For most of the US population, sticking to these simple and basic rules could get them the benefits they are looking for.  

Other than marathon trainers or competitive athletes, the rules I outline below will help you achieve your goals of looking better and feeling better (did I guess those right!?).

A quick note: When I’m talking weight loss what I really mean is FAT loss and MUSCLE retention.

Now, let’s get down the list:

1)    Walk and walk. If you are serious about losing fat, the recommended amount is 10-20K steps a day. Now why walk instead of jog or running? Again, we aren’t trying to get better at a 5k here, we are simply trying to lose bodyfat and retain muscle mass. Jogging and/or running tends to increase your hunger, which in turn leads to overeating and actually INCREASING bodyfat. Walking has minimal effect on hunger and cravings, yet will still get you the calorie burn you are looking for. So, WALK WALK WALK!

2)    Retain muscle mass. That’s a fancy way of saying LIFT WEIGHTS/STRENGTH TRAIN. Strength training has been proven to be the best way to retain/keep muscle mass, EXPECIALLY during a fat loss phase. Why is that important? First off, muscle mass helps your metabolism run, and doesn’t have as high of a hunger signaling as running/steady state cardio does. This means it helps you burn more calories all day, without making you want to eat significantly more. In addition is helps starve off age related injuries and diseases to help you still be able to do things well into your later years. Strive for 2-4 days for strength training per week. While strength training is important, you don’t want to overexercise during a fat loss phase as you’re going to be lowering your calories. Which leads to my next point…

3)    Lowering calories. You must lower calories to lose fat. There is no way around it and there is no secret way to get out of it. You can not out train a poor diet. To do this you can break it down into 3 sections: Protein- strive for about bodyweight in grams. Carbs- strive for about bodyweight in grams. Fats- strive for about half bodyweight in grams.  

As an example: 160lb, 50yr old Female trying to change their body composition without losing muscle mass

150    Grams of Protein

150    Grams of Carbs

60-70 Grams of Fats

Again, this takes into consideration that they sit at a desk job and only doing 1-3 hours of strength training per week (walking doesn’t count as exercise and should be done “most” days.  

Ready to start your fat-loss/body change journey? Reach out to me to learn more about how you can get individualized nutrition and workout plans to help you along the way.

Jtab's Seasonal Pumpkin Protein Oatmeal

Who doesn’t love a taste of pumpkin in the fall? Today Jtab training is bringing you one of our favorite seasonal recipes packed with healthy proteins to keep you full and fueled. Check it out:

Jtabs New Favorite Snack

Snack is a funny word. Us fitness professionals and nutritionists can’t decide if snacking is healthy or not (but that’s another blog for another week). But for those of us in the real world, snacks are a part of life. Especially mid afternoon or late night, when you need something to carry you through to you next meal. Here is a snack I’ve been loving lately (particularly late night) and wanted to share. This recipe can be adjusted slightly to feet any macro need you may have.

Yogurt “Slop”

Best name ever, remember it’s MY concoction so I can call it anything I want.

• ½ cup (half serving) of PLAIN Organic Greek Yogurt from Stonyfield Farms (10 grams of Protein, 4 grams of Sugar, 0 )

• 2 Heaping TBSP of Organic Peanut Butter from Trader Joe’s (10-12 grams of Protein, 20ish Grams of Fat, 4ish grams of Sugar)

• 1 serving of Carob Chips (1 serving is 5 grams of fat, 9 carbs, 0 sugar) (I usually use unsweetened but also have Chatfield’s and that brand is 10grams of sugar and 5 grams of fat per serving), could use Blueberries as well here for more phytos

• 1 serving of Purely Elizabeth plain granola (use plain oats for lower calories or omit altogether for way less carbs and added fats)

• A few ounces of Walnut (or any other nut based milk is fine) to add some liquid to consistency (I use about 1/3 serving so negligible calories)

How to Drink More Water

A quick and dirty video all about how we can all get more water in our lives. We have heard it before, and we’ll hear it again - drink more water! So here is my favorite thing to do to make sure that happens:

Diet and Training or is it Training and Diet?

Which one is more important?

Age old question asked and answered by many different fitness and nutrition professionals. So, I figured I would take a crack at it. There are a few different people:

Some tend to want to “just” go go go and not focus on diet or use food as a reward for all the hard work they’ve put in. Sometimes they feel that working out gives them a license to eat whatever they want. However, chances are you won’t find them on the cover of a fitness magazine anytime soon. As the great Strength Coach Mike Boyle says “You can’t out train a bad diet”.  

Some “diet” yet don’t want to “sweat” or lift any weights or only see exercise needed for athletes. These people will probably lose muscle mass (and trust me you want to keep and make as much of it as you humanely can!) by not taxing the muscles to at least stay strong and big. As we all know, “Muscle burns more than fat!”

Coach Joey has a pecking order for overall health. It is as follows:

1)     Strength Train 2-4 times a week. This will tell your body that you “need” the muscle you already have and encourage some new muscle hypertrophy (growth) to be able to keep moving the way you want and stay active for years to come

2)     Keep your protein high for 2 main reasons…. Higher protein will help you keep muscle and aid muscle hypertrophy. It also serves as a satiety trigger which is super important because if you don’t feel full or satisfied you WILL overeat and probably gain lots of fat. Having trouble getting in the right amount of protein? Consider an Amino drink or chewable pills. It provides you with all the amino acids. You can find my favorite, and the best cleanest ones are here: Amino Pills + Amino Powder

3)     Get your phytos in! Vitamins and Minerals from food first then supplement when needed. Fruits, veggies make up your phyto nutrients. For now don’t worry about how much (although 5 servings of fruit at a time might be a little too much for most). Veggies as much as possible as long as each vegetable isn’t covered in cheese sauce (toppings add lots of unnecessary calories). This will help ensure your body functions properly and overall health is optimized. Not getting all your phytos in? Consider an organic greens powder to drink to fill in gaps.

4)     Make sure you move each and every day (and no getting in and out of the car doesn’t count as movement haha). Should be Yoga, walking, light stretching, basketball game or similar, cardio strength circuit, etc) This will not only burn a few extra calories but will also keep you mobile and encourage your body to keep joints mobile and strong.

5)     Calories NEED to match your activity level and your level of fitness. It also has to match your body composition currently. Example a super muscular person probably needs more calories than the person with the same height and weight that thinks playing video games is a strenuous form of activity.

To answer the question, like most things in life is a good balance of exercise and “diet”. Just don’t be all one sided if you want a balanced healthy body.

Protein, Protein Everywhere!

 Protein. There isn’t a day that goes by that I don’t mention the word or talk about how important it is for all health related things. Fat loss, muscle mass gain, bone density, bone strength, general health… protein can be a huge player in all these. I will spare you with all the science about Protein but trust me it’s really important.

Most people reading my blogs are looking for better body composition, am I right? And by “better” I mean more muscle/less fat primarily. Protein not only builds those nice shoulders and glutes that everyone wants, it ALSO keeps you fuller longer. This is a game changer because if you are “full” your mindless snacking will most likely be significantly reduced, cutting calories and lbs.

In the meantime to help you obtain all the protein you “need” for that body you want, enter protein shakes (powders). And although I agree that having a big steak is more “filling” than a protein shake, the steak also comes with lots and lots of fat (albeit mostly good fat but fat nonetheless). I am NOT saying steak is bad, I’m saying it is high calorie so to get all your protein from steaks you would probably take in WAYYY too much fat.

All about Protein Powders:

There are 2 major types of protein powders that we can talk about. Whey (Dairy based) or Vegan plant based, (non-soy). Whether we talk about Whey or Plant Based, I always recommend getting a powder with natural sweeteners and the fewest ingredients possible. Why do I only recommend more natural powders? I feel if you are using it daily or a few times a week don’t you want cleaner nutrition? I sure do. If a food item is a once a month thing then it’s probably less important the quality, but something that I (or in this case you) take on a regular basis, I would hope you are trying to get the best quality you can find. The difference in pricing is not as much as it used to be, yet the difference in quality can be huge.

Most of the choice between the 2 styles is just preference, unless you vegan or dairy tolerant (notice I did NOT say lactose intolerant, I’ll explain). The amino acid profile for vegan protein has come a long way and now rivals that of the original “gold standard”, whey protein. So the difference comes down to taste, allergies, or vegan preferences. It does make sense to switch it up now and then though if you can tolerate both forms. Variety is the spice of life!

 Whey Protein:

The Whey proteins I recommend are only Whey Isolate, which means the lactose is removed 99% (strained more hence the higher price). Whey protein powders are generally 25grams of protein per scoop making it a high protein meal/snack. Double that and you’d have to eat lots of steak to match that or about 2 chicken breasts in one sitting (which is pretty hard to do).

My favorite Whey Isolate Protein is About Time. You can pick it up here on my Amazon page.

Vegan Protein:

Vegan protein powder I recommend is usually made from a myriad of plants/rices (brown rice, hemp, quinoa, cranberry, etc). Benefits of these protein powders are of course lactose free, animal free, dairy free and usually free of any allergies. These tend to more “organic” and most vegan proteins are naturally (stevia/monk fruit) sweetened, so you don’t have to look at the ingredients as much. Some, not all, vegan protein powders I recommend act more of a meal replacement because they have a “greens” blend and probiotics in them as well. This isn’t necessary if you are getting enough greens in elsewhere. There are some that are solely protein also and usually are 15-22grams that I have found. Yes, that means a little less protein but most of the time better assimilated or digested (even if you tolerate dairy pretty well).

My favorite Vegan Protein Powder is Sunwarrior and you can get that here.

My favorite Vegan Meal Replacement is Nutiva and you can get that here.

Keep an eye out for my next blog with some of my favorite smoothie recipes utilizing protein powder!

Dan John: Do It and Diet

For today’s blog we’re borrowing one from Olympic Lifter, Dan John, who is diving deeper into fat loss and what really effects it. We talk a lot about training here at J-Tab (obviously, it’s what we do!), but we also know the importance of diet, and how much it actually has to do with losing weight and fat (hint: pretty much everything!). So, if you feel like you’ve been struggling to cut the fat, read up on Dan’s take on what really impacts things, and how you can get yourself on the right track!

DAN JOHN: DO IT AND DIET

My good friend, Amy, was telling me something that bothered me: her nutritionist stated flatly that exercise has almost nothing to do with FAT loss. I tried to counter that argument and realized:

I have been wrong. A long time.

It’s true: FAT loss happens in the kitchen. FAT loss happens when you shop, chop, slice and dice.

If you are a personal trainer and you convince all your clients to eat protein and veggies at every meal and drink only water for the next two or three years, you will become the most important name in the fitness industry. Your clients will have unparalleled success in body composition.

And, the exercise we insist upon doing might have little value.

The British Journal of Sports Medicine says it clearly:

“ . . . (M)embers of the public are drowned by an unhelpful message about maintaining a ‘healthy weight’ through calorie counting, and many still wrongly believe that obesity is entirely due to lack of exercise. This false perception is rooted in the Food Industry’s Public Relations machinery, which uses tactics chillingly similar to those of big tobacco. The tobacco industry successfully stalled government intervention for 50 years starting from when the first links between smoking and lung cancer were published. This sabotage was achieved using a ‘corporate playbook’ of denial, doubt and confusing the public.

Coca Cola, who spent $3.3 billion on advertising in 2013, pushes a message that ‘all calories count’; they associate their products with sport, suggesting it is ok to consume their drinks as long as you exercise. However, science tells us this is misleading and wrong. It is where the calories come from that is crucial. Sugar calories promote fat storage and hunger.”

Even when you smash the evidence in my face, I still think exercise has a role. But, I have the same blinders everyone else has: I KNOW exercise is “good for you,” so it must help in FAT loss.

But, maybe it doesn’t.

Certainly, we have gone too far claiming exercise incinerates FAT “right off your body.” Now, of course, with various cryotherapy and cold treatments, we use extreme cold to melt fat off the body, so we seem to be going in two directions at once.

At workshops, I spend quality time walking people through a system of approaching training to help people make better choices and save the precious drops of self-discipline so we can focus on better food choices.

Then, about half way through the talk . . .

The hands go up. I know what the question is going to be; it’s always the same question. It’s about FAT loss.

But first, let’s rewind and pick up at the beginning of the talk. I use a system that I discuss in Now What?, my attempt to teach people the keys to successful performance.

Read the rest of Dan John: Do It and Diet

Guest Blog: Common-Sense Fine Dining

Today we've got guest blogger and fellow J-tab Trainer, Matt Prez, breaking down how you still stick to your diet while going out to eat.

Picture this scenario: you’ve started getting more active, and are making an attempt at better nutrition.

But now you’re in a situation where you’ve gone out to eat at a restaurant, and are at the mercy of what’s on the menu.

How do you handle this?  Well with a few simple steps you can have a meal you enjoy and fits your own goals. 

1. Know you allergies/limitations

Aka: The most obvious one.  Do you have a legitimate food allergy?  Are you following a certain diet that has certain restrictions, like keto/vegan/vegetarian/etc.?  You may have to go by what’s on the menu, but there should generally be no problems with informing your waiter about these.  

2. What’s your weight goal? 

Are you trying to gain, lose, or maintain your current weight?  From strictly a caloric standpoint, your answer should dictate what you consume (wanting to gain weight = more food.  Weight loss = less).  

3. Know the breakdown of the macronutrients in food

Fats, Carbs, and Protein are what we consider the “macronutrients” of ie what our body can turn into energy to use.  

The foods highest in fat are usually nuts, oils, and avocados.

Foods highest in carbs are mostly all breads, pasta, most baked goods, fruits, vegetables, etc.

The most protein-dense foods are your animal products (meat, eggs, dairy), but also things like quinoa, legumes, beans, and tofu are higher in protein.  

4. Eat more protein!

If I were a gambling man (which I am), I would bet most people reading this are not consuming enough protein.   The typical American is consuming way too many more carbs and too little protein.  Instead of going for the pasta dish, give the chicken, fish, or steak a try.  Want a burger, but want less carbs?  Choose another side than French fries, see if there’s a lettuce wrap option for the burger, or even consume just the patty.  Remember you can take this as far as you want.  And also don’t forget that protein-rich foods are incredibly satiating, meaning they will make you feel fuller a lot quicker than anything else! 

5. Watch the alcohol!

Beer and wine are carb-dominant sources, but even more important are the mixed drinks, as they (depending on the drink) may be loaded up with sugar.  Not keeping tabs on how much you’re drinking will add up in calories by the end of the day.  

6. Plan ahead

If Friday night is the night you’re going out to eat/drink the not-best food choices, plan ahead and pick the appropriate foods during the day.  For example: I went to Margaritaville a couple of Friday ago and got this

Just from looking at this image we can deduce this is a carb-heavy meal (buns/fries/maragarita) with moderate protein (the two patties) and a little amount of fat (the cheese, and the patties). 

I knew I was going to get this, so I made the steps during the day to consume less sources of carbs to compensate for this meal.  If I wanted to eat something later I made sure it was mostly protein and very little carb.

You Go-To Nutrition Advice

Here at Jtab Training I try my best to keep things as simple as possible. We all know, that especially when it comes to eating right, the more simple the program, the more likely you are to follow through. Below is my list of solid basic nutrition tips.  

For Fat Loss(accompanied with some strength training):

1. Reduce starchy carbs:  pasta, rice, bread are not “necessity” for survival or optimal health.  Only have 1 serving, at most, each day.  Bread does not offer any nutritional value except added calories from carbs.  And yes, there are breads that offer added vitamins so it must be "ok" right? No, it’s not and shouldn't have a normal place in your fat loss nutritional plan.    
2. Reduce sugar (both added sugar and natural sugar):  Sugar is sugar is sugar when it comes to fat loss.  Yes, blueberries are better than table sugar that you put in your coffee (please stop doing that by the way!) but it still has sugar.  Try to eliminate added sugar most days, and try to limit  berries (best bang for your nutritional/sugar buck in my opinion) once a day.  Sugar comes in many things (even salad dressings, etc..) so please read labels and be aware of what you are taking in.  The one exception to the sugar rule is right after a hard workout. You can “allow” yourself a few fast digesting carbs to help with muscle building and to replenish glycogen to muscles.
3. Increase/maintain protein numbers:  If you are “dropping” carbs, you need to replace some of those calories with protein.  You must be at .7-1.0 grams of protein per pounds bodyweight when trying to lose fat yet still maintain muscle.  This can come from lean meats, eggs, protein powders (vegan or dairy based), fish, beans, or LOW SUGAR Greek yogurts (plain and add some berries on top if need to!).  No matter where you get your protein from, make sure AT LEAST the protein content is the highest macronutrient of the 3 (fat, carbs, protein).  That is a decent quick check to see if it is mainly a protein source or a fat source with some protein (such as peanut butter, almond butter, etc.)
4. Keep the good fats in, get rid of the bad fat, and limit all fats since they are the highest calorie macro.  Fats have 9 calories/gram while carbs and protein have only 4.  That doesn’t mean you can have tons of carbs (see #1,#2), it just means be picky about what fats you will include.  And for the love of all that is sane, please stop eating/drinking man made fats and “vegetable fats”!  These include canola oil and trans fats.  The one vegetable fat that is acceptable is avocado oil(or avocadoes in general).  Good fats and oils you CAN include in your diet are olive oil, coconut oil (medium chain triglycerides), nuts, or seeds.  Remember, these must be eaten/drank in moderation due to their high calorie count!
5. Veggies!  Yes to most and as much as you want!  They will help fill you up (higher fiber ones) which helps curb calories since most veggies are very, very low calorie.  Just don’t think about adding lots of oils or cheese on them if you are trying to cut calories.  
6. Speaking of calories, you have to find your base calorie daily needs (find a good calculator online, Precision Nutrition has a great one) and start with reducing 100-500 calories a day from that number.  Reduce too many too quickly, and your body and hormones will actually go into starvation mode and will not produce the results you're looking for.  Need help finding a PN calculator to find a sweet spot of calories each day (message me or email jtabtraining@gmail.com!)  

There are 6 good tips to get you going.  Please reach out to me if you have any questions from these tips or anything else for fat loss!  

My Last Fat Loss Nutrition Blog EVER!

This is it, the last one…  why you might ask?  Cause I can’t make it any more simple than I’m going to make it right now. A simple plan to simply lose fat.  Because we all know the goal is to lose fat, not just “weight” (big difference here).

Are you ready for the secret? You have to have less calories going in calories out.  

Does it get more simple than that?  For pure weight loss (not caring if it’s muscle mass or fat) it’s as simple as calories in and calories out. You have to expend energy or calories while daily living and working out.  Now here’s where the hard part comes in; You have to count EVERY single little morsel of “food” that you take in, even those “few” M&M’s you ate from your kid’s snack.  So, as you can see, what starts as a simple answer can get a little bit more complicated.

The real answer actually lies somewhere in the middle of having to have a PhD in advanced biology and mathematics, and the calories in vs calories out simplicity.  The real answer lies with making sure your macronutrients are taken care of (protein for muscle recovery and gain, carbs for energy and micronutrients, and fats for hormonal/skin/brain help).  You have to ensure that you’re not only limiting your calories, but managing the TYPE of calories your intaking.

You CAN go workout for 4 hours twice a day if you want, to eat whatever is in front of you.  However, because most of us don’t have more than an hour tops a few days a week to workout, we need to come up with a better, more manageable option.  This means we need to have a general idea of the calories we are eating, to adjust the exercise we should be getting in each day.  In order to truly lose weight, you should limit the days your calorie intake is higher than you expenditure to a maximum of 1 per week.

Exercise recommendations typically favor “cardio” for the sure amount of calories burned DURING exercise. This is why weight training will never be the go to for health care recommendations although it should be. But, with cardio you’re only counting calories burned while exercising, and it doesn’t take into account what is burned for the hours after.   With weight training, there is something called EPOC or afterburn.  I won’t bore you with the numbers but let’s just say over 24 hours lifting weights vs running for one hour, the weight training will eventually burn more calories.  

Hormones: little “things” inside our body that regulates how well we burn fat, keep muscle, lose fat, digest nutrients, build muscle, sleep quality, “hunger” and many other things.  Hormones rarely get the love they deserve when it comes to a fitness plan, and they are just starting to be recognized in their importance.  Many things affect our hormones like like lack of sleep, STRESS, etc.  It’s a constant battle to keep hormones in check and regulate the hormones that work for us.  There’s a hormone, Leptin, that if not regulated won’t trigger that “I’m full” feeling.  And of course, you can imagine, that not feeling full, will just lead you to overeat and gain weight.

It may seem confusing, especially with all sorts of “different” types of diets out there. So, in effort to clarify, I’ll be giving even more tips in my next blog - I lied about it being my last one :) - that will take this whole calorie in vs. calorie out thing to the next level.

Pecking Order of Nutritional Aids - Pt. 2

Last week we went over the top dogs? (or as Coach Joey would say the Hulk Smash ones), Tier 1.  Today we're bringing you the next set, Tier 2. These are to further your health and longevity (it is cold and flu season after all) and some help with recovery from training.  Tier 3 will be mostly all about training help (people that train hard need more quality nutrition than people that sit on a couch all day) so keep an eye out!

Tier 2:  The Next Big Ones

1. Ashwagandha: Hormonal and anti-stress help.  This works bifold as a hormone optimizer (this will be a big theme for Tier 2) and also it’s man function as an anti-stress relief(it’s a adaptogen herb, gives you a calming sensation).  https://examine.com/supplements/ashwagandha/
2. Tumeric (Curcumin):  A spice that has tons of health benefits besides giving Indian food a great taste.  The main benefits reportedly are for anti-inflammation and works well with people with arthritis (that’s a large portion of the population nowadays).   https://examine.com/supplements/curcumin/
3. Zinc and Magnesium: You may have heard about taking zinc at onset of your cold, but it has many other benefits, including optimizing hormones (especially if deficient and you lose zinc through sweating).  I usually take this as a combo with Magnesium at night to help get into a deep sleep and for better Testosterone levels(ZMA).  Magnesium helps with blood pressure, reduces glucose tolerance and causes neural excitation.  https://examine.com/supplements/magnesium/ https://examine.com/supplements/zinc/
4. Vitamin C: Vitamin C is capable of being both an antioxidant and pro-oxidant, depending on what the body needs.  Yes it also helps with colds when you load it up (multi-vitamins don't traditionally supply enough Vitamin C so look for it on it's own).  https://examine.com/supplements/vitamin-c/

Pecking order of Nutritional Aids - Pt. 1

Being in the health and fitness area for more than 15 years I’ve come to research and study many different nutritional needs of a healthy body.  There’s always going to be different people and different companies telling you that their supplement is the most important. Well I’m here to help you sort through the mess and have come up with my list of the most important and the best bang for your bucks aids to help keep you healthy.  Tier 1 is what I consider my most important for general well being.  Tier 2 will be ones I believe are still very important but not as important as Tier 1.  Tier 3 list will be mostly sports supplements to further your fitness gains.  Today we’re starting with Tier 1 nutritional aids and will be giving more information on Tier 2 and 3 in future blogs.

Tier 1:  For Overall Better Health

1. Fish Oil- anti-inflammatory, pro-joint help.  Do I have to tell you how inflamed most of our bodies are nowadays with high stress/toxins everywhere/bad diets?  I know we all can agree we need some help in the inflammation department, and Fish Oil(Algal Oil if vegan/Krill Oil if super sensitive to mercury) seems to fit the bill.  Systemic inflammation feeds other pathologies such as psoriasis, fatigue, joint point and many other negative symptoms. One of the major contributors to inflammation is omega-6 to omega-3 ratio intake and Fish Oil will help you regulate that..
2. Greens Powder- Those few of you that truly eats 5 servings of greens a day can ignore this, but for the other 99.99% of the population this should be a staple also.  It isn’t rocket science that adding greens to your diet will help with a plethora of ailments, health issues, and just make you healthier in general. Problem is most of us do not get the required amount to make a difference.  Organic greens powder will step in and fulfill the requirement and keep you running on premium gasoline.  Get your greens in!   https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-blog/americans-come-up-short-on-fruit-and-vegetables/bgp-20147073
3. Vitamin D- “Just go in the sun” they say.  It’s been proven that anything more that SPF 8 will block out the important Vitamin D from the sun’s UV rays (and we all know how important sunscreen is, especially for those with light skin).  In addition, most foods high in Vitamin D are foods that are not eaten in a normal diet (Fatty Fish, Beef Liver as examples). As you can see, many people are getting way below their recommended daily allowance of Vitamin D, especially us in the Northern Hemisphere away from good sun most of the year.  Few reasons why you need Vitamin D? It is great in assisting with sleep help, hormonal help and bone help.  https://www.webmd.com/food-recipes/guide/calcium-vitamin-d-foods
4. Probiotic- Gut health is a hot topic and deserves to be.  Many leading Dr’s know, and believe, that your health starts and ends in your gut.  If your gut health and flora are not happy and balanced, then we are not healthy.  And with the advent of “take antibiotics for EVERYTHING” this makes it even more important now than ever before as antibiotics kill the good bacteria in your gut, along with the bad.  Few reasons they are good for you and needed: eczema and skin conditions, urinary/vaginal health, allergy/cold help, help after/during taking antibiotics(when needed).  https://www.webmd.com/digestive-disorders/what-are-probiotics#1

10 Day Transformation starts today!

Day NOW!  So I started my Purium 10 Day Transformation a day early (today) because I could not wait to get going!  As I write this I have already had 10 Super Aminos (vegan legume based aminos) which is about the same protein as a big steak and 12 ounces of water.  I noted in my Instagram post I hate drinking lots of water in the morning.  Isn’t that the epitomy of health, Coach?  Maybe yes, maybe no, but I’m on board now (yes, even Joey sometimes struggles with doing what is healthy).  This starts my week with tons of greens and superfoods, which means I'm kicking off the week feeling healthy and energized.  No catch phrases with Purium, just good old organic holistic nutrition.  

Why am I doing this again?  To recap, over the winter plethora of skin issues (I've always had skin issues actually but they flared up much worse over the winter).  I am also doing this because it is time to get ripped. I just finished a strength block where my only goal was to lift more weight and I accomplished that.  And finally, I am turning 40 this October and going in full charge with a healthy and in shape body to crush my 40’s!  Now it’s time to look better, clear up those skin issues and rock this next decade.  I currently weigh between 185-186ish and hoping to get under 180 with some more definition.  Is it vain?  Maybe, but don't we all want to look better while getting healthier?  

I'm telling you all this so you can follow my journey on this EASY path with Purium and me.  Who knows, you might want to start your own path real soon!  

Remember Purium is all natural and organic superfoods that help you live a healthier life.  Purium makes it real easy to get all your nutrients in during your busy day(s).  Contact me at jtabtraining@gmail.com or message me on my Instagram or Facebook for more details.  Stay tuned over the next 10 days as I update you on my progress and you walk with me on this journey.  

Why Purium? Why Now?

I am getting ready to embark on a 7-10 Day transformation with organic nutrition from Purium - and I want you to join me! Don't go it alone. I will be ready to coach and work with 6 people that want to start a transformation alongside me!  I am planning on starting Wednesday the 23th of August, just in time to be done for Labor Day Weekend if you choose 7 Days.  

People ask why Purium?  Well in my humble opinion it is the best organic nutrition that is convenient and easy to use.  Sure, cooking organic meals every few hours is ideal, but who has time for that?  Even stay-at-home moms, or people working from home, usually do not have that kind of time.  Purium allows you to be on “the go” and still get the best of the best nutrition in your cells - fitting in much easier into our busy schedules. 

While the cleanse lasts 7 or 10 days, the "transformation" is really what happens to your body in the days, weeks and months following it. It will help make you crave good, non processed nutrition (instead of those late night chip cravings) during the 10 days.  After it you will want to continue down the non-processed, mostly organic path.  Your taste buds will change by eating only organic fruits and veggies alongside Purium’s organic nutrition.  After the 10 Days you will want to continue using Purium’s great nutrition for a meal or two just because it is simple, organic nutrition that is a no-brainer.  It will free up many hours during the week of not having to cook or prepare meals.  Also, in the age and day of “cleanses, detoxs” where companies put IN chemicals and fillers, processed crap, and ingredients that make your hormones worse, isn’t it great to know that there is a company like Purium that actually has organic nutrition with no chemicals and inferior ingredients in it?     

1. What is entailed in the transformation?  Purium= Pure and Premium and that is what you get with each and every piece of nutrition from them.  The big components are a greens power shake (for your carbs, greens, energy), amino pills (for your protein requirements, can be chewed or swallowed), cherry night time drink (for additional antioxidants and help sleeping naturally), and a few other items if you need (greens spectrum lemon for additional greens, veggie support, post workout nutrition support if lifting weights during).    
2. What is it exactly?  It is an eating plan designed to rid the body of sweet cravings, excess sugar, gmo ingredients(as long as flex foods are organic), excess bad fats, reduce inflammation in body, reduce bodyfat, reduce toxins in body and re-energize your body.

I can go on and on about how pure and premium Purium’s nutrition is but I will make this short.  If you have any questions about it please contact me at jtabtraining@gmail.com or through Facebook or my cell phone (401) 529-5089.     

Convenient AND Healthy?

We live in a day and age where convenience is KING and time is of the essence.  If it takes more than a few seconds we “can’t” wait for it.  Our internet has gone from dial up (taking upwards of 10 minutes to get “online”, but now, if it takes longer than 15 seconds we start yelling at the computer!  To make matters worse nutrition has gone the same way.  Not many people have time (or patience) to prepare complete “healthy” lunches and breakfasts that take 5-25 minutes. While this doesn't seem like a big chunk of time, for many this is more than they can spare.

This shift if our culture has put a damper on our health, as quick “fast food” options are usually less desirable for our optimal health. Often times fast food options are high in sodium, high in fat, and VERY high in calories.  If you are watching what you put in your nutrition plan, you know that these are usually not the traits you look for in "healthy" foods. When look to lose weight, improve health, or simply lead a healthy lifestyle, than low calorie/high nutrient/clean calories should be the top of the list.  It is usually hard to find that in a convenient “package”.

Enter Purium’s Core 3 (or even just 2 of the 3).  Let me explain.  Most people think a salad is the epitome of quick convenient healthy nutrition.  There are many pitfalls in this.  First unless you put good quality protein source (whether that's vegan based like beans, or meat based like organic chicken or beef), you are still only getting a lot of carbs without the need protein.  Second, if you can only get down a salad with tons of dressing on it, you've now bumped up the calories so high that you've negated any healthy benefits in the first place. 

Purium’s CORE 3 is a combo of high quality protein, high quality veggie/phytonutrient shake and the highest ORAC value fruit drink.  When taken in the same day you get most of your veggie nutrition you need for the day, ALL of your fruit intake you need for the day and a good serving of protein that you need for each day.  

Power Shake- phytonutrients, greens, veggies, antioxidants, low sugar, low calorie, high nutrients, gluten free, organic

Super 23 Aminos- vegan protein source, high amino content, non-dairy, non-soy, physicians desk reference product, high protein

Apothe Cherry- tart cherry juice, 10 servings of fruit (half serving is all your fruit requirement for day!), no pesticides, natural sleep aid (melatonin found NATURALLY in Tart Cherries), super high antioxidants, 7,000 ORAC value per full serving

My recommendation is to drink a Power Shake and have 3-5 Amino tablets for a complete “fast food” quick breakfast or lunch.  This will give you all the green power you need and all the protein without the high calories you need for a complete meal.  If you need something to chew on while having this shake and tablets add in 3-6 almonds(depending on calorie needs) for a crunch and chew and some good fat, more fiber and even more protein.

So now there are no excuses for eating healthy on the go or in a time crunch! For more information or to place an order email Joey at jtabtraining@gmail.com.