Ask Amanda: Precision Nutrition

A long time ago in a place far, far away, I got my first Sports Nutrition certification.  For what I was doing at the time (mainly, teaching group exercise classes and giving some basic diet advice on the side), it was enough – I was able to articulate the basic tenets of metabolism, energy balance, and clean eating with some level of authority.

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Don’t get it twisted – I never was, and (probably) never will be, a registered dietitian.  An R.D. is authorized by the Commission on Dietetic Registration of the Academy of Nutrition and Dietetics.  All R.D.s have a bachelor’s degree (at minimum), have undergone extensive scientific coursework in the area of dietetics, have completed an internship in various nutrition settings and have passed a licensing/registration exam.

Whew.

As for me, while I do have two Masters degrees (one perhaps more relevant to these topics than the other, but hey, all education is worthwhile, right?), I am “only” a nutritionist – defined as a person who studies or is an expert in nutrition.  And since no one asked me any specific #AskAmanda questions this week (sniff), I figured I’d tell you guys a little bit about the Precision Nutrition certification I am working on right now.

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The PN certification itself is incredible – it covers a wide range of topics from the nitty-gritty (cellular makeup, metabolic processes, nutrient breakdown) to the psychological (nutrition counseling, working with difficult clients, motivational skills) to the practical (PDFs of helpful forms, legal documents, and assessment tools).  But I am not here to promote the PN cert – they’re not paying me for that (ha).

Rather, what I love about Precision Nutrition is that it doesn’t end at the textbook – they have a lively, active Facebook group and an incredibly informative blog with super-helpful infographics that I’ve already used with a variety of clients to explain topics like:

The biggest thing for me about being a qualified nutritionist is debunking all of the crap advice that people get from who-knows-what sources (US Weekly magazine; some celebrity website or trainer; a doctor who got board licensed in the 1960s; American President Donald Trump) and doing my best to provide up-to-date, relevant, digestible, and helpful information to my clients in the most straightforward way possible.

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That said – here are my quickest, best nutrition tips that I give to almost every client:

  • fat doesn’t make you fat – sugar and refined carbs are the problem
  • whatever cuisine you’re eating or wherever in the world you are, if you can find a meal consisting of protein and vegetables, that’s going to be the healthiest choice
  • eating late at night is a really bad habit.  Cut it out.  Same goes for post-alcohol binges.
  • try eliminating dairy and/or wheat, especially if you have persistent bloating and swelling issues
  • drink enough (2-3 liters daily) water, and if that’s too boring, add in some green tea, black coffee, and coconut water – but not much else
  • and finally – eat enough food.  Starvation destroys your metabolism.  You’re better than that.

If you’re truly interested in fitness, you must also be interested in food – and really, you should be interested in understanding fuel.  There is no one “diet” that is right for everyone, but there are certain tenets of health eating (as I’ve outlined above) that really do transcend individual differences and make a big impact on how we look, feel, and perform.

What are your best clean-eating habits?  How do you regulate your healthy diet?

Ask Amanda: Max Your Metabolism

After (semi) lecturing a client about why it was important to lose body fat BUT maintain lean muscle (even if the “weight” on the scale stood stagnant because of it), she looked me straight in the fact and said, “So this whole process is just about building a better metabolism?”

I wanted to hug her.  “YES,” I cried to my dear and startled client, “YES IT IS!”  

And herein lies one of the most obvious but most misunderstood connections between exercise, body composition, and nutrition: metabolism.  Scientifically, metabolism is the sum of all the chemical processes inside our body that help us maintain life.  In layman’s terms, metabolism is the way in which your body converts and uses energy for fuel.

So why does this metabolism stuff matter to those of us out here in the streets, just trying to get fit?

There are lots of reasons.  Your basal metabolic rate (BMR) refers to the amount of calories your body burns at rest – and the higher your BMR, the less you have to do to actually burn the energy (read: food) you consume.

People with a greater muscle-to-fat ratio have higher BMR, even if their weight is exactly the same as someone with more fat than muscle.  Men tend to have higher BMR than women (sh*t, they win again!).  And people who go on starvation (VERY low-calorie) diets, even temporarily, can actually permanently decrease their BMR by sending the body into a “starvation mode” and causing it to hold onto energy and store it as fat.

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A bit exaggerated…but like, not much. #damnyoumen

In short: metabolism matters, and you definitely don’t want to mess yours up.  So what can you do to promote a faster, better metabolic rate?

First and foremost – SLEEP!  A lack of sleep, particularly when chronic, can lead to a neuroendocrine imbalance that not only makes the body store more energy as fat, but can also make you feel ravenous all day long (increased appetite hormones) and forget to tell you when you’re had enough to eat (decreased satiation regulators).

Second of all, lift weights.  I’ve talked about this time and time again, but the single best thing you can do to “speed up” (and I use this term loosely since you don’t actually change the metabolism itself but rather its efficiency in processing energy) your metabolism is to build lean muscle.  Every pound of muscle burns TRIPLE the amount of calories (six versus two) than the same weight in fat.  If you want to burn more by doing less (something appealing even to my least-active client), muscle is where it’s at.

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Beginners Guide to Lifting Weights for Metabolism

Third – and this may seem obvious – eat food.  Your metabolism is like a gas grill, and it doesn’t spark a fire without fuel.  When you don’t eat enough, not only does your body think it’s starving (and start holding onto every bit of energy/food you DO put into it), it starts to cannibalize your precious muscle tissue (SEE ABOVE) for energy – not good. What you eat is also important – protein is the best muscle-retaining macronutrient out there, fiber can rev up the fat-burning process even more, and staying hydrated (with water, by the way) makes all of your body’s most vital processes run smoothly and more efficiently.

Finally, be a mover (and heck, while you’re at it, a shaker).  Separate from the resistance exercise I mentioned above, what scientists are now calling NEAT (non-exercise activity thermogenesis) can actually be more effective in helping you lose weight and build fat-burning metabolism than “actual ” exercise.  Everything from fidgeting to taking the stairs up to your office to standing instead of sitting to take a phone call counts as NEAT, and in very active individuals, their NEAT daily calorie burn is more than what most other people might burn in a 30-minute elliptical session (something many people mistakenly consider a “workout,” which is a topic for another time).

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The combination of what you eat, how you move, and your other lifestyle factors (sleep, stress, etc.) is mostly responsible for how efficient your metabolism works – but don’t discount the “big G-factor” known as genetics (womp womp, I know).  If your family is prone to PCOS, Cushing’s Syndrome, diabetes, or thyroid issues, or if you’re on certain antidepressants or other medications, your metabolism may be slower than most – and it’s out of your control.  But even with these clients, I always encourage them not to use their medical conditions as excuses to be lazy with diet an exercise – but rather as a catalyst to rise above what they can’t control and focus on what they can (clean eating, regular workouts, and a positive mindset).

Do you think you have a “fast” or a “slow” metabolism – and do you personally believe it can change over time and/or with lifestyle habits?

Ask Amanda: Food As Fuel

As a sports nutritionist, my practice is a little bit different from that of your average clinical dietitian or clinic nutritionist.  As opposed to trying to cure a condition or better your overall internal health, my real background is in eating for optimal performance – to run faster, for example, or to get a stronger swim stroke.

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Be better.  Move more.

Sure, the majority of my nutrition clients are looking for something more general – weight and/or fat loss – but a lot of my high-performing friends (think other trainers, competitive athletes, and amateur racers) are actually clueless about how to best fuel their bodies to better their sports performance.

This week’s #AskAmanda centers on exactly that – what to eat before and after a workout, when to eat it, and how important is sports-specific nutrition.

A reader mentioned that she is perplexed about what to eat before yoga, since if she doesn’t eat anything, she’s lightheaded during practice, but if she eats too much, she feels heavy and inflexible.  In this case I would absolutely recommend taking in a small amount (100-200 calories) of liquid, easily digestible carbohydrate-focused calories, such as a glass of enriched soymilk or a nondairy fruit smoothie made with 1/2 cup almond milk and a handful of strawberries, or if you can stomach real food while holding a headstand, go for half a banana, a few dates, or a piece of sprouted grain toast.

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Oats, oats, they’re good for your heart…

For longer duration exercise (think runs of 60+ minutes, Spin classes, 2000-meter swims, or similar), you’ll need a bit more fuel – but it’ll have to be equally digestible. Here I’d recommend taking in closer to 300 calories of mostly high-GI carbs, such as a baked potato with olive oil, a bowl of organic rolled oats made with non-dairy milk and a handful of berries, or a couple slices of sprouted grain bread spread with 1/2 an avocado. Endurance exercise lasting under one hour, by the way, requires no extra nutrition outside your normal meals – if you’re feeling low on energy, try mixing coconut water into your water bottle, or nosh a handful of nuts just before you head out.

Finally, high-intensity training – such as HIIT, weight lifting, Crossfit, or similar – means high-impact protein is needed to repair and build muscles as soon as possible after the activity.  Assuming you start your workout well-fueled, aim to take in about 200-300 calories of mostly protein and a few lower-GI carbs within 30-60 minutes after exercise. Here I’d recommend something like a small can of tuna mixed with 2-3 TB Greek yogurt spread on a few whole grain crackers, a sweet potato topped with steamed broccoli and shredded chicken breast, or a quick sandwich of sprouted grain bread and natural peanut butter.

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Choose quality protein over junky carbs.

The crucial foods to avoid before any physical activity are oily, spicy meals (think heavy sauces, fried foods, and curries), dairy products (milk, lactose protein powders, and yogurt are definite barf-brewers), beans and seeds (gas-o-rama), eggs (zero carb), and fancy coffee drinks (the combination of caffeine, dairy and vigorous movement is like a gastrointestinal time bomb).

What are your favorite pre-and-post-workout foods – or do you have an “uh oh” fuelling horror story?

Ask Amanda: Gimmicks Make Me Gag

A few friends of mine in L.A. have been #AskingAmanda about the true “health factor” of a popular spot called Moon Juice and seeing as I’ve been a bit out of the scene (you know, just 8000+ miles) for a while, I had to do some online digging to find out exactly what that place was.

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Pretty pretty Moon Juice, Los Angeles

For those of you who are as ignorant (or non-SoCal-residing) as me, here’s a primer:

The Moon Juice slogan is “plant-based alchemy to elevate body, beauty, and consciousness,” which in layman’s terms means “we’re going to charge $7 for the same bag of dried mango you can get at the neighbourhood bodega, and serve it up with a side of self-righteousness.”  Ok, I’m being a bit harsh.  But places like this have one thing in common:

They sell you basic (and usually inexpensive) ingredients, repackaged and upcharged to make healthy eating seem hip.

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Don’t forget your daily…ashwagandha.

At its simplest, I have no problem with this marketing strategy (and guys, recognise it for what it is: A MARKETING STRATEGY).  I’d LOVE for my nutrition clients to use more anti-inflammatory spices in their meals; if it takes baking cumin into a swiss chard “crisp” and charging six bucks an ounce for it, well, that part is actually fine with me (the “dusts,” activated nuts, and powdered supplements from Moon Juice are all perfectly healthy, unlike a lot of competing “natural” foods brands).

The problems I have with this new batch of new-age “granola” food are as follows:

  • they’re expensive AF, perpetuating the excuse that “I can’t afford to eat healthy”
  • a lot of it is just masking and repackaging unhealthy ingredients (read: sugar!) in seemingly healthy ways (don’t get me started on KIND Bars, Jamba Juices, or the now-popular in Singapore Unicorn Tears)
  • powders, pills, and shakes, even if made with the good stuff, disguise the appearance of what “real” ingredients look like – further distancing the relationship between modern humans and their food
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MIND BLOWN

That being said, what these places are doing right is this: putting healthy food into attractive formats and selling it in convenient and attractive ways, which means the average (monied) person (who may never buy, juice, and pack their own organic kale) has increased access to better food choices on the go, which in our fast-paced society is a definite plus.  One of the top questions I get from clients (especially in Singapore!) is “where can I get something fast to eat that won’t destroy my diet?” and I’d love to point them in the direction of something like a Moon Juice if we had it here (note: we do have some awesome go-to healthy spots like Kitchen by Food Rebel, Little Farms, and Mojo, but they’re not as centrally located and affordable as I’d personally prefer).

A final note on health and fitness gimmicks: be discerning, guys.  Don’t pay $6 for a sugar-packed, preservative-ridden bag of “Yo Cherry Guilt-Free Snacks” (an actual product sent to me by a client last night looking for a healthy snack choice at the movies) when you can pack your own (bigger!) bag of raw almonds, dried unsweetened cherries, and cacao nibs for a cheaper, cleaner choice.

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If you need dat granola fix, stat

Don’t let fancy-looking packaging, the word “natural,” or the popularity of a product be your reason for choosing it.  Read the label (pro tip: if food doesn’t HAVE a label, like a fresh apple, it’s probably the healthier choice) carefully, watch for hidden sugar and high sodium, and get the majority of your daily calories from clean, unprocessed, unpackaged, as-close-looking-to-the-original-state-of-the-food (think celery sticks rather than celery “juice”) foods as possible.

Have you come across a “gimmicky” food or product you just KNOW isn’t healthy?  Let TFB be your soapbox – and warn the others! 😉

Ask Amanda: You’ve Got the White Stuff

By 2017 we’ve all started to realize that sugar (white carbs), not fat, is the real culprit in making people fat (and if you haven’t, here’s a primer on how that all works).  Most of us know that sugary beverages like soda are the fast track to weight gain, and that cutting carbs (not necessarily eliminating, but decreasing) will help you lose body fat.

But let’s also be real – there’s a lot of confusion about what sugar actually is, the differences between the types of sugars on the market, in what ways added versus natural sugars are different, and whether artificial (calorie-free) or natural sugars are “better” for you in the long run.

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ALL of these are sugar.  NONE of these are healthy.  You’re welcome.

#AskAmanda is here to save the day – as much as I can, at least – with some not-so-sweet talk on sugars and how they affect your overall health.

First of all, know this: consuming sugar in any amount is not superb for the human body. We need carbs to live, but we don’t need refined sugar (and in fact, studies confirm that our ancestors lived just fine without it) – so when we have it, it hits the system hard and fast.  Think I’m kidding?  Scientists have found the addictive properties of sugar are similar to that of cocaine – and in fact, even worse.

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Sugar addict response, far right – more intense than drug addict at center.

Second, understand that artificial sugars (Stevia, Truvia, Equal, Sweet N’ Low, aspartame, etc.) are no free pass.  In fact, a recent study just found that artificial sweeteners contribute to accumulation of body fat in humans – the exact opposite aim of what these “sugar-free” products claim to do.  Artificial sugars are chemical compounds that trick the brain into thinking it’s getting real sugar – and in turn leave the body craving for the sweetness factor it’s not actually getting, which more often than not leads to a binge on actual sugar (backfire!).  So what’s the solution?

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Just as dairy is best enjoyed sparingly BUT in its full-fat form, sugary treats are similar.  If you’re going to have a cookie, have a homemade chocolate-chip one with real chocolate and full brown sugar, rather than a few “fat free” packaged ones stuffed with chemical substitutes and fake sweeteners (again, this will only trigger cravings for real sweetness in the end).  Unlike dairy, sugar has no redeeming nutritional value – it’s pure additive; pure calories; pure carbohydrate – but used in moderation (there are about 15 calories in one tableside “packet” of white sugar), will not derail a diet that is otherwise healthy.

A quick note on that, while we’re here – a “healthy” diet is one that is comprised of at least 7-9 servings of vegetables, at least one gram of lean protein (chicken, fish, pork, tofu, lean beef) per kilogram of body weight, at least 2.5 litres of plain water, 1-2 maximum servings of whole grain carbohydrates, and less than 25g total sugar (including fructose, from fruit, lactose, from dairy, and all other added sugars) per day.

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Clean eating made simple: if it’s in this picture, you can eat it.

If you’re not sure if your diet adds up, it’s worth logging your meals for 3-5 days (use an app like MyFitnessPal if you’re not into transcribing food labels) so you can track thees numbers – specifically your carbs/sugars, veggie servings, and protein counts – and see where you can make real, tangible improvements – pretty sweet after all, huh? 😉

Do you have a sweet tooth – and if so, how do you feed it in moderation?

Ask Amanda: Long Haul Health

An old sorority friend of mine came to visit from ye olde London last week, and she had a very urgent #AskAmanda question – how can you possibly stay healthy on (and before/after) long-haul flights?

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I’ve definitely touched on healthy air travel before, as well as how to get through a bout of travel without getting sick, but I’ve never specifically touched on long-haul flying (which I’ll define here as 8+ hour flights with at least three time zone changes) and how it can mess with even our best healthy intentions.

First of all, prep it up.  As they say, failure to plan is planning to fail, so as soon as you are aware of your travel plans, start to conceive your strategy.  Figure out when/where you’re going to eat your meals (on the plane?  before you travel?  upon landing?), what hours you’ll need to sleep on the plane to minimize jetlag on arrival, purchase your in-flight support items (such as a neck pillow, travel moisturizing mask, reusable water bottle, water pills, and compression socks), where you’re going to sit (I always choose an aisle seat near the restrooms so I can stretch and “go” as I please) and what you’re going to wear for both comfort and necessity (if you’re not going straight to work upon landing, why not go straight to the gym – and wear activewear on the place so you can?).

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Second, commit to finding the best quality food possible during your travel.  Crappy airline snack boxes are less-than-tempting when you’re packing a decent salad from Au Bon Pain in the terminal; bringing your own food from home to avoid sodium-and-carb filled airplane food is extra credit.  If you absolutely can’t plan ahead for your food, at least try and switch your airline meal – you can often pre-book low-sodium, low-calorie, or vegan meals, all of which will save you tons of unnecessary junk in your system.

Next, once you land, don’t immediately plunge into full vacation mode, especially if you’re traveling for work (which is, let’s be honest, the opposite of vacation). Google search your new surroundings for the terms “salad” or “healthy restaurant” or even “best healthy food” and commit to eating at least one vegetable-heavy, clean meal per day while traveling.  And guys – hydration could not be more important on flights like these.  Stick to a 2.2-3 liter per day habit, and again, get that bathroom-adjacent seat.

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Fourth, stick as closely as possible to your normal routine.  If you’ve found weight control success using protein shakes, stick that powder in a Ziploc and make yo’ shakes in your new locale.  If you’re a runner, make sure to bring along your running shoes and gear, and ask your hotel concierge for a safe local route (rather than saying “I didn’t know where to go!” and skipping the whole thing).  Pack your vitamins and supplements, continue your intermittent fasting window, sleep as close to your normal hours as possible, and don’t overdo it on booze or unnecessarily indulgent food (wine and dessert with clients is ok…if it’s not three evenings in a row).

Finally, plan for a glorious return.  Even with relatively healthy habits, long-haul travel and its associated time changes, dietary changes, and often-harried schedules can leave you frazzled the moment you reach home.  Put together a little detox routine (mine includes as much sleep as possible, a deep tissue massage for my swollen lower limbs, a short run or yoga class, and a giant dose of green vegetables) that you always have to look forward to as a re-energizing and relaxing treat.

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For those of you who regularly travel long-haul – how do you recuperate and recharge?

Ask Amanda: Oiled Up & Ready

Every now and then, ThisFitBlonde takes a break from yakkin’ about fitness (my first love) to talk about nutrition (my…life partner?).

A quick disclaimer, for the sake of my clinical (and wayyyyyy more well-qualified) friends: I am a certified sports nutritionist, which means that I have the necessary background and examinations to advise clients on what types of foods to eat to better their athletic and fitness performance.

I am not a registered dietitian (R.D.), which is a health professional that has completed a relevant bachelor’s degree, done countless hours in a supervised and accredited practice program, and passed a (very challenging) national examination.  Whew.

That said, I do feel qualified to offer an informed opinion on certain nutritional topics – and which oils are best to use while cooking is one of them.  A lot of clients of mine “default” to olive oil because they’ve heard it’s healthy; some use coconut oil on everything because they’ve heard it’s even better; even others spend a fortune on avocado or hempseed oil because it sounds a bit fancier, or maybe because they think it boasts a higher smoke point.

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Sound familiar?

I want to clear up some of the pros and cons on different oils and offer my professional opinion – both in terms of health and performance – on which ones you should be using.  For those of you who are already bored of this post, print out this easy-to-read guide – it’ll give you the down low in one quick visual you can post on your fridge.

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OLIVE.  This is basically your #1 best all-around oil – it’s high in the good fats, low in the dangerous ones, tastes delicious, delivers on the flavonoids, tastes good in dressings and is pretty useful for cooking.  Higher quality olive oils are bought in tins or dark glass bottles, not clear ones, and extra virgin (versus regular olive oil) has a stronger flavor.

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COCONUT.  I’m talking unrefined (the type that’s solid at room temp) and virgin, as the other types (read: cheap) are definitely not healthy to ingest.  High in the good saturated fat (lauric acid), low in the bad ones, superb as a butter substitute in baking and fabulous for cooking Asian cuisine (for flavor) and cooking in general (for its high smoke point).

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GRASS FED BUTTER.  Please don’t ignore those two words in front of the yummy word “butter” because they do matter – and ghee, or clarified butter, also counts here.  Real, honest butter has a ton of Vitamin A, E, and K2, and if you’re using the clarified sort, it doesn’t burn when cooking (since clarifying removes the lactose and proteins).  Plus, um, did you realize that BUTTER IS OF COURSE THE MOST DELICIOUS?!?!?

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HEMPSEED.  It’s basically the same as olive oil in its health properties, but with the added benefit of having the type of Omega-6 fatty acid that acts as an anti-inflammatory, which we can all use.  Hempseed oil has also been shown to have an anti-clotting effect on the blood – but this one is best used for dressings and cold foods, as heating hempseed oil changes its nutritional composition somewhat significantly.

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OILS TO AVOID.  I’ve just highlighted the ones I’d recommend to clients, but in general, you’re going to want to avoid this (shockingly) long list for any sort of long-term use (as in, fine for the occasional dose of Grandma’s Christmas cookies but not ideal for everyday cooking): soybean, palm, corn, cottonseed, grapeseed, pumpkin seed, margarine, lard.  These contain way too much Omega-6 (bad) fat and not enough Omega-3 (good) fatty acids to make ’em worth your while, and some are also high in saturated and trans fats to boot.

All this talk about oil is making me hungry – and making me think I’ll need to add a follow up post about one my favorite nutrition myths to debunk – that FAT doesn’t actually make you fat, and OILS are actually a wonderful part of a healthy diet!  But until next time, readers…

What’s your favorite oil to use for cooking, baking, or just a good old-fashioned bread dip?

Ask Amanda: Where To Start Again

Oh hello, last Wednesday of the year – didn’t see you coming so fast.  Next week will be January 2017 (thank GOD), and with that date comes the inevitable deluge of brand-new gym goers, resolution-makers, and diet-followers determined to “get fit” in the new year.

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As a trainer, nutritionist, and wellness coach, nothing makes me happier than people realizing it’s time to make a health-related change – and for many people, a new year actually is an effective time to do so.  Unlike lots of us in the fitness industry, I actually don’t dread or lament the wave of newcomers banging down our doors in January; in fact, I get more eager than ever to help convert that brand-new-year excitement into lasting and meaningful lifestyle changes.

But THAT, my friends, is easier said than done.

I was lecturing chatting with my dad the other day about his own fitness goal for the first half of the new year – to lose 20 pounds and regain some muscle tone with weight training**.  I asked him why he wanted to do it, and he said, “so I’m not such a slob.”  Of course, we had a laugh, but honestly, I challenged him to unpack that goal a bit further.

  • What is “being a slob” to you? (feeling heavy and sluggish; not fitting into certain clothes)
  • Why does “being a slob” bother you? (makes him feel older, slower and out of shape)
  • What would “not being a slob” look like? (getting to his gym-machine circuit at least twice a week, stopping nighttime snacking, and  watching portion sizes at meals)

And from that probing, we were able to put together some guidelines on what he’d need to do to reach his goal by May 2017.  I encourage all my clients to do some thinking along these lines, whether you consider them “resolutions” or not, around the new year.  All of us (yes, even us trainers!) benefit from revisiting our short and long-term goals regularly, and doing a reevaluation of where we are versus where we want to be.

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All that said, what if you have a massive and complicated fitness goal (such as lose 50 pounds, reduce body fat by 15%, eat healthier, develop enough running fitness to run a 5K, and get off blood pressure medication) – where do you even consider starting?

In my honest opinion, the single most important thing you can do for your overall health (after quitting smoking, if that’s also on your plate) is get your damn diet in order.  This will result in the most rapid weight loss, address your most urgent health concerns (one of my favorite quotes from Hippocrates applies here – “let food be thy medicine, and medicine thy food”), and improve your sleep, energy levels, and mood more than any other single thing (and yep, that includes exercise – sorry, pizza-binging gym rats).

I am always reminding my clients about the 80/10/10 rule (full blog post here), which in shorthand simply means that 80% of your body composition is a result of your diet, 10% a result of your workout program, and 10% a result of your genetics.  The single biggest thing you can do to get a six pack, lean out your upper arms, thin out your waistline, or shrink your hips is clean up your diet – and I promise, I’ll dedicate a whole separate post on my ideas on how you can do that another time, but here’s a great place to start.

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Once you’ve committed to cleaning up your eating, getting a consistent and effective workout routine is your next order of business.  Consistent means 3-5 times per week (and yes, I mean every week, even the week with your birthday in it; the week you’re on vacation; the week between Christmas and New Year’s – all the weeks); effective means not wasting your time with 55 minutes on the elliptical machine.  

Are you a group exercise devotee?  Need a personal trainer to keep you accountable?  Love to get out on the open road for a long, peaceful run?  Figure out what you’ll actually do, and do it – there’s no single right or wrong path, as long you a) incorporate some cardio and some weight training into your weeks, b) remember to mix up your workouts for functional fitness, and c) maintain “backup plans” for when your workout of choice isn’t available.  As I love to remind my clients, excuses are for those who need them – and if you’re serious, you won’t.

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My third and final piece of advice for starting an overall wellness renovation in your own life is to consider exactly that – the overall, big picture of what wellness looks like for you.  Diet and exercise are great, and of course important, but don’t undermine the importance of things like proper sleep, stress management, stretching and massage, meditation, positive thinking, and supportive relationships.  You will never be your best self if you’re constantly berating yourself, belittling your progress, feeling exhausted, feeling alone, and dragging through your day with negative self-talk.  When you’re thinking through your goals for 2017, make sure to pencil in some self-love – the most successful of my clients always do.

How do you get motivated to kick off your goals in the new year?  What are yours for 2017?

**my dad runs a 5K course every other day, religiously, and is FAR from a slob, btw.

Ask Amanda: Clean House

A few months ago a loyal client asked me a tough question and it’s taken until now for me to figure out how to answer it.  She is a dedicated client; works her buns off in the gym and does her best to shop for and prepare healthy meals.

Her problem, though, is a common one: her family doesn’t eat clean – and doesn’t want to.

How hard is it to prepare a nice, clean meal of chicken breast and broccoli and have your kids begging for mac n’ cheese?  Or to stick with a piece of grilled fish and salad when the husband brings home a bag of deliciously greasy-smelling McDonalds?  Or spend your time putting together a big batch of quinoa pilaf for the whole fam and they turn up their noses?

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In my opinion, what happens at home is about 100 times more important than what happens in the gym, and more often than not, is also a better determinant of how successful you will be on your fitness program.  You can hit it hard on your exercise program but come home to a den of temptation – and once you’re in the comfort of your own home, it’s a lot easier to give in.

I used to be a huge fan of the TV reality show The Biggest Loser, and it used to kill me when you’d see episodes of the newly-health-conscious contestants going home to their families and seeing their entire program unravel because their partners and kids refused to support their new wellness routines.  Time and time again you’d watch these formerly-obese people return to the toxic environments that enabled them to become that way, and like a caged wolf released back into the wild, they’d slip right back into their “natural” habits.

So what do you do when you want to make a lifestyle change and the people around you don’t?

My first answer comes with a lot of tough love: find new people to be around.  Ok, so that’s easier said than done when it comes to family, sure – but if you are part of a group of friends that gets their kicks from sitting around eating junk food, hating on “skinny people” and lamenting how hard/unpleasant it is to get up and exercise, it may be time to surround yourself with some new, more positive influences.  Find a bootcamp of like-minded people.  Hire a personal trainer to be your fitness partner.  Recruit a lunch buddy at work that will go get salads with you when the entire office orders in a pizza.  You control who you let into your inner circle, and if you can find a tribe that supports you, you are more likely to find success.

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Now onto the family/home issue more specifically.  If you are serious about making a lifestyle change, especially if it’s a critical issue of health (you need to lose weight because of prediabetes, for example), you should be able to have an open and honest conversation with someone who truly loves you about why you need their support.

Don’t let anyone belittle or rationalize away your reasons for wanting to make a positive change; see if you can work together to create and post an actual, written action plan (i.e. “we cook dinner at home three nights per week” or “I take walks at lunch every weekday”) that you can point to whenever there is some tension about wanting to do/eat/add/eliminate something in your life.  Never be afraid or ashamed to ask for what you need from your partner, especially if it is something that matters to your long-term health and happiness.

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As for the “kids food” issue, this of course is a bigger philosophical discussion than I have room for in this little ol’ blog (and truth be told, as someone who is not yet a parent, I may as well stuff my foot in my mouth before I talk about how someone else should raise their kids).

But what I can say is this: children are children.  They will eat what they are provided or they will hold out until they’re truly hungry, but either way, you are the parent and you are in control of what goes on the plate.  If you don’t put mac n’ cheese in the house, there is no mac n’ cheese in the house.  If you demonstrate healthy habits by putting green vegetables on the table at dinnertime, even if they don’t touch them at first, they will still see the example of you making a commitment to healthier options at home (remember those somewhat-creepy “I learned it by watching you” anti-drug commercials in the 90s ?  Yeah, it applies here too).

It make take time, effort, and a few tears to make healthy changes happen in your household – but as they say, nothing worth having comes easy.  When it comes to your wellness goals, you’re the one in charge – and where there’s a will, there’s a way.  Pioneer the positive habits and attitudes you want to embrace, and one day, the people around you will want to do it without their hands being forced.  Be your own best example.

How do you deal with less-than-supportive peers when you’re working toward a goal?

Ask Amanda: Bulletproof Your Mornings

If you haven’t heard of “bulletproofing” your morning coffee, you’re not alone.  Whenever I casually toss it out in a group of my non-trainer, non-nutritionist friends I get weird looks, similar to when I assume that everyone knows what a burpee is or how to interpret the acronym AMRAP.

It sounds high-tech, a little dangerous, and kind of gimmick-y.  And so, even though bulletproof coffee is on the menu for only five bucks at one of my favorite little coffee bars in Singapore, I doubt the majority of folks that go into that place even have a clue what it means – or why it is such an amazing, valid, and useful food-beverage hybrid.

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At its simplest, bulletproof coffee is simply a high-quality coffee mixed with coconut oil and butter.  Yes, you heard me right – you put a ton of plant and animal fat in your coffee, then you swig it down all thick and creamy-like.  As you can imagine, it is not a low-calorie treat, it is not for the faint of palate, and it is (in my personal opinion) one of the most g*ddamn delicious ways to enjoy your morning cuppa joe.

Bulletproof coffee has come up on this blog briefly, once suggested as an alternative to the skinny vanilla latte (or any other sugary blended beverage, to be honest) and once as a recommended part of a balanced breakfast.  But I’ve never actually gone into the nitty gritty of what bulletproof is, why it matters, and how you can give it an honest try.

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First of all, true bulletproof coffee isn’t just a bean/oil/butter combo.  It’s a very specific “upgraded” black coffee, “brain octane” MCT coconut oil, and grass-fed clarified butter (like ghee).  A man named Dave Asprey went on a Himalayan trek during which all they were given for breakfast was a steaming hot cup of strong coffee with yak’s (very fatty) milk, and he found that it not only helped him stay full and sustain his high activity level throughout the trekking day, but that it was also helping him lose body fat – a very notable development indeed.

Upon returning, he did some experimenting and came up with the bulletproof recipe – and its central claim that it puts the body into ketosis (burning fat for fuel, aka that thing we’re always trying to get our metabolisms to do).  While this claim has yet to be backed by any actual science (sorry, Dave), there is great evidence to the fact that MCT oil (i.e. one-third of the bulletproof formula) helps send the body into ketosis all on its lonesome, which combined with the satiety provided by the butter and the caffeine boost from the coffee can make for one helluva satisfying breakfast drink.

So what do I personally think of it all?

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As a committed intermittent faster, I am a huge fan of “using” bulletproof coffee to get you over the hump of no longer eating breakfast (a huge transition for a lot of those new to IF).  Sure, it’s a bit of a cheat, but because the ketonic effect of MCT complements the ketonic metabolic goals of IF in general, I call it a win-win – you feel good, you wake up, you stay full, and you can push your fast a little longer than you might otherwise.

On the contrary, bulletproof coffee is still just coffee, and if you’re the type of person who needs to chew in the morning, it probably won’t take over your usual breakfast food – and shouldn’t be added on to what you’re eating due to the fact that it’s a nearly all-fat, nearly 500-calorie little beverage.  Some rogue bulletproofers have experimented with adding egg whites or protein powder, making for a more meal-like experience, albeit at the expense of the purity of the main ingredients.  And don’t forget that texture here is absolutely crucial – you need to put the ingredients in a blender (nor stir with a spoon) to get the full experience of deliciousness.

In my humble opinion, if you have normal cholesterol and don’t feel the need for a sweet, food-filled breakfast, bulletproof could be an absolute breakthrough for you – and it’s definitely something worth giving a whirl (pun intended) in your morning routine.

What do you eat for breakfast?  Are you a coffee person, bulletproof or otherwise?