Nutrition Advice

Posted by Eric Hofmann on Friday, January 17, 2014 Under: Health and Fitness blog

How is everyone doing today? I hope all is well. Today I want to talk about diet and nutrition. Something that I feel is a really hot topic and debate over the years in the health and fitness community. What do I eat to gain muscle? What do I eat to lose weight? What are these diets? Carb free, high protein, 24-hour fast, paleo, gluten-free, south beach, detox and the list goes on! I will not be going into any of the aforementioned diets or claims. One, it would take way to long. Two, I am not interested in getting into a battle. Three, I would rather just discuss sound possible solutions to you, on what to consume and let you make your own decisions.

For those of you that have a very fast-paced life and schedule. I will provide two meal options that are both quick and fairly easy to prepare. And, they deliver the essentials that the body needs to flourish. Now, before I really get into it. Please understand the numbers listed below are just, best estimates. How my body breaks down an egg to how your body breaks down an egg is very different. I might get 60 calories out of it and you might get 75. Not to mention think of all the variables in the size's of any given food. So the next time you read a nutrition label, just remember they are an estimate. Not exact. It sometimes drives me a little crazy when people are counting calories. When really it is very different from person to person. Are we talking about a world-class athlete, stay at home mom, 9-5 office worker with no physical exertion at all. Hopefully you are picking up what I'm laying down. It's different for everyone - they are just estimates.

First meal I will go over is based on someone with limited time in the morning for breakfast. Although this can be consumed at any time of day. I find it most efficient in the mornings. Here is a picture:



That's right a morning shake. You can choose your own mix - protein, body by vi, advocare, etc. For this particular shake. There is 8oz of 2% milk, 2 scoops of Body by Vi mix, 3/4 banana, 1cup of strawberries, mango and peaches. This literally takes less than 2 minutes to prepare and blend. And, if you have a blender like the one shown in the picture (above) you can take it on the go with you and drink right from the blender container. Here is the estimated nutritional breakdown for this morning shake:
  • 390 Calories
  • 65g Fat
  • 221mg Sodium
  • 63g Carbohydrate
  • 22g Protein
  • 35mg Cholesterol
Not a bad way to start off the morning. Not to mention there is a handful of vitamins and minerals in this meal. I also suggest taking down a handful of almonds while drinking this shake. It tends to help with two things. One, it helps to calm the stomach - digesting all the above nutrients with an actual food substances not just liquid. Not to mention it is the morning, an empty stomach is fairly easy to upset. Two, it helps get past the mental block I hear from clients. "I can't drink my meals, I need to chew it" Or other statements close to that. Well, here is a great little solution - eat some almonds with it!

The next meal I would like to show everyone. Is traditionally a breakfast meal, this can be served at anytime during the day however. But for my purposes this meal is best in the middle of the day. In a normal day our busy individual would have already had our morning shake shown above, now he has time for lunch. What to do, here is a picture (below):



Again, this is another meal that is fairly simple to make and can be prepared and cooked in less than 10 minutes. What you see here is, Scrambled eggs and bagel - 2 eggs + 2 egg whites, 1 everything bagel, cream cheese, pinch of vegetables (jalapenos, onions, red pepper) Here is the estimated nutritional facts for the above pictured meal:
  • 560 Calories
  • 31g Fat
  • 755mg Sodium
  • 52g Carbohydrate
  • 36g Protein
  • 205mg Cholesterol 

If this became a part of your every day nutrition. I am willing to bet you would feel more full, more energy, felt gains of strength, not feel bloated. And, perhaps most importantly you will not feel guilty going out with co-workers after work, or having pizza with the family or whatever the case might be - you will feel better about life (in most cases!). In review if you were to have these two items as meals between the morning and afternoon. Your estimated nutritional value before dinner and/or post-work activities would be:

  • 950 Calories
  • 37.5g Fat
  • 976mg Sodium
  • 115g Carbohydrate
  • 58g Protein
  • 240mg Cholesterol 

Plus, a good amount of vitamins and minerals between both meals. This is not including snacks, protein shakes, etc. I feel this is a very healthy base to start your day off of or better yet. A base to mold your day off of. You can literally go in any direction after these two meals - well just about any direction. I wouldn't commit to these two meals then go binge eat at your local fast-food joints. However, I would say committing to two meals like this a day. Will give you a little more freedom of what consume later in the day! 

Finally I think it is worth mentioning failing to prepare is preparing to fail! Take the time at the end of your weekend. And prepare some nutritious foods for yourself for the upcoming week. Below is a picture of 5 hard boiled eggs, diced onions, green peppers, red peppers, jalapenos and carrots. Just a thought on what can make your prep time much more efficient - especially in the morning! 

I hope this helps to get you int he right mindset and enough to jump-start you into your new you! If you have any questions, comments, concerns please feel free to contact me at anytime: performancetraining24@gmail.com please visit our latest and most popular blog posts. Providing free workouts and training tips for your: Chest, Back, Arms, Core, Shoulders & Legs. Not to mention a great piece on Multivitamins and Online Personal Training. If you are interested in other nutritional meals please contact us directly. Have a great day and best of luck!

In : Health and Fitness blog 


Tags: diet  nutrition  protein  fat  carbs  carbohydrate  vitamins  minerals  calories   
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