Benefit Boosting Food Combos

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Synergy - more bang for your buck.

Crash Course Time 🤓: Food influences our health in complex & highly interactive ways. Synergy occurs when the interaction of two or more things produces an effect (beneficial in this case) greater than the sum of their separate effects. Certain nutrients work together to create greater health effects. Each food by itself has specific benefits, but the benefits of the combo are greater than the benefits from just adding their individual effects.

1️⃣Broccoli + Tomatoes:
Both have been shown to reduce the growth of tumors, but the combo is even more effective at shrinking the size of prostate-cancer tumors.

2️⃣Eggs + Cantaloupe:
Protein from eggs (or other meats) slows the absorption of glucose from carbs. This minimizes insulin & blood-sugar spikes, which slows the absorption of glucose and makes you feel full.

3️⃣Turmeric + Black Pepper:
The curcumin in turmeric is anticancer, anti-inflammatory, & tumor-fighting, but has low bioavailability on it’s own. Adding black pepper (piperine) to enhances curcumin's bioavailability by 1,000 times.

4️⃣Red Meat + Rosemary:
The antioxidants rosmarinic acid & carnosic acid in rosemary soak up the free radicals that appear in the charred meat when you grill at high temps over an open flame.

5️⃣Lemon + Kale:
Vitamin C helps make plant-based iron more absorbable, as non-heme (plant-based) iron is less absorbable.

6️⃣Apples + Chocolate:
Apples are high in an anti-inflammatory flavonoid called quercetin, which has a litany of benefits. Chocolate contains the flavonoid catechin (antioxidant -reduces risk for atherosclerosis & cancer). The combo loosens clumpy blood platelets, improving Cardiovascular health.

Keep in mind that these synergies are present in more combinations of foods than just the examples listed.

The Truth About Eating Carbs After 6pm

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We've all heard the no carbs at night recommendation.

Have you ever been told that eating carbs after 6pm will make you fat or cause you to weight gain? I used to think that, too!

🍞I’m here to debunk that myth for you! Now.. I often eat my biggest meal around 8pm and it usually contains 60 - 80g of carbs. And guess what, I’m still losing fat!

🥖As long as you’re in a calorie deficit, you can enjoy your carbs! Carbs don’t make you gain weight. Carbs also don’t magically flip a switch and change scientific properties at 6:01pm. If you prefer eating carbs at night, go for it. No food will inherently make you gain weight. Only eating too many calories for your needs can do that!

🥞 The next time you hesitate to eat carbs, whether it be in the morning, afternoon, or evening, I want you to remember something: the only way to lose fat is to be in a calorie deficit. Stop demonizing carbs and just consume them in an appropriate way with the other two macronutrients: protein and fats.

Why Calorie Counting Matters

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Think about everything you know... one thing about food, once you know it’s value it’s always going to be the same... you only have to learn it ONCE! 😁👍

Even though I basically have a mandatory period of counting for my 1 on 1 coaching clients, I’m not gonna say you have to count calories to lose weight.

Just like you don’t have to track your spending in order to spend less.

I just think we can agree if you spend too much regularly, tracking it can help you save.

If the connection between spending money and spending calories makes the 💡 turn on, it’s about time.

Intuitive eating is a nice concept, but keep in mind, your intuition has led you to where you are right now.

And that’s okay. Last thing I want you to think is you can’t do anything about it. Trust me, you can.

The reason calorie counting can be important, aside from the obvious “tracking things helps make better decisions”...

1. Judging calories by size of food won’t lead to much accuracy. A big bowl of granola could feed you for days and be done in half an hour. A big bowl of broccoli nets you 50-100 calories.
2. Managing calories only became a real problem because of the processed foods, snack foods and you know, all those treats and stuff. Plus restaurant meals. If you eat those, you’re gonna wanna track em.

If all you ever eat is lean proteins, higher fibre foods and drink water, tea or coffee, you’d be hard pressed to ever have a weight problem or have any trouble losing weight.

Think about it: What’s the common denominator in pretty well all your nutritional challenges for losing fat?

Beer, chicken wings, potato chips, wine, tacos, breakfast cereal.

And if you start tracking those — even on the weekends — you’ll start to get answers on:

1. How much you can have until it’s a problem
2. And can you actually control them.

And this starts leading to other important clues to your path to losing weight, and keeping it off.

Any questions?

What's in Your Egg?

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Don’t be afraid of egg yolks. Egg yolks are your friend.

It seems like the world continues to sway back and forth on if eggs are healthy or not. So let’s break it down.

Due to the fat & cholesterol in egg yolks, it is going to be debated until the end of time whether or not eggs are bad for your health. However, studies have found time and time again that the cholesterol in eggs has no effect on overall blood cholesterol levels.

Cholesterol aside, one thing you simply cannot debate is how nutrient-rich egg yolks truly are. While egg whites are a great source of protein, if you remove yolks completely, you’re missing out on so much more!

Eating egg whites is a popular choice amongst dieters because they are super low calorie and high protein. If volume eating is your goal, you can eat significantly more egg whites for the same amount of calories as whole eggs. But again, you’re leaving lots of nutrients on the table…or in the trash.

Personally, I opt for whole eggs. If I am watching calories and/or trying to maximize volume, sometimes I will add extra egg whites to my eggs. But leaving the yolks out just isn’t the same! I love those little guys.

For me, nothing beats an over-easy egg with a runny yolk… on top of pretty much anything. How do you like your eggs? 🍳

HOW TO STOP OVEREATING

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There are a few things I know to be true without a shadow of a doubt:

✅ Spark & pizza contain magical properties.
✅ The Green Bay Packers are the best team in the NFL.
✅ Double-stuffed Oreo’s beat single-stuffed.

I also know that one bad meal, high-calorie day, or even week of overeating isn't the end of the world…

You can always, always, ALWAYS get back on track.

But still, there has to be some consistency. If you’re overeating on a regular basis, then it’ll negatively impact your results — no question.

So to help, I’ve brought you 4 of my favorite tactics for decreasing and even eliminating constant overeating once and for all:

1️⃣ Strategy 1 - keep overly tempting foods out of the house 🏡

It's totes okay to have "fun" foods in moderation, but if there are specific foods you struggle to control, you're better off keeping ‘em OUT of your environment. This way, you won't have to use willpower all the live long day fighting & resisting the urge to scarf-down, slurp-up, or shovel-in-your-face whatever's tempting you.

2️⃣ Strategy 2 - Wait 15-20 minutes before eating ⏱

By doing this, you'll figure out if what you're feeling is physical hunger or just short-term cravings.

Make a deal with yourself...

If you still want the food in question after waiting 15-20 mins, have it. You'll probably find that your cravings lessen or disappear after 5-10 minutes.

3️⃣ Strategy 3 - Plan your meals ahead time 📝

Two benefits here:

One is that you know exactly what you're eating, which decreases the number of food-related decisions you’re making.

The second is that it lets you plan fun foods into your day. Often, just knowing that you have a treat planned makes it easier to stay the course.

4️⃣ Strategy 4 - You can ALWAYS get back on track 👍

I said it to start, but it's worth repeating...

It doesn't matter if you've had a bad meal, day, week, or month of overeating... You can start making changes now.

20 Most Weight Loss Friendly Foods on The Planet!

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🍳1. Whole eggs. New studies show that they neither adversely affect blood cholesterol nor cause heart attack.
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🥗2. Leafy greens. They’re low calorie and high in fiber.
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🍣3. Salmon. High in protein and omega-3 fatty acid.
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🥦4. Cruciferous vegetables. They’re incredibly filling food with loads of nutrients.
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🥩5. Lean been and chicken breast. Unprocessed lean meat is the best source of protein!
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🥔6. Boiled potatoes. It’s one of the most filling foods out there!
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🐟7. Tuna. Lean fish is low in calories and high in protein.
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🌰8. Beans and legumes. Not only high in protein but also high in fiber!
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🍜9. Soup. Their high water content makes them very filling. But avoid creamy or oily soups.
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🍚10. Cottage cheese. It’s one of the best dairy product. Low in fat and high in protein.
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🥑11. Avocadoes. While most fruits are high carbs, avocadoes are loded with healthy fats.
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🍎12. Apple cider vinegar. It’s such a great appetite suppressant.
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🥜13. Nuts. Excellent snacks packed with protein!
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🍞14. Whole grains. Much higher in fiber and nutrients than refined grains.
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🌶15. Chili pepper. Eating spicy food may redhce appetite and increase fat burning.
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🍓16. Fruits. High in fiber, anitioxidants and various nutrients.
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🍊17. Grapefruits. They have been shown to reduce insulin resistance, a metabolic abnormality that is implicated in various chronic disease, according to a study from NCBI.
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🥄18. Chia seeds. High in fiber and fill you up!
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🥥19. Coconut oil. It contains medium chain triglyceride that may increase satiety after meals.
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🥣20. Full fat yogurt. Probiotic yogurt increases your digestive health.
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🙌Which one is your favorite!??

How Popular Diets Work

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“There are so many different “diets” out there. So how do you know which ones actually work?

Frankly, they all CAN work. And they all work for the same reason: a caloric deficit.

If I sound like a broken record, its because I really want to drive this point home. To lose weight, you need to be in a caloric deficit.

There are going to be people out there who claim that they began eating keto and have lost weight without being in a caloric deficit. Does it sound too good to be true? It should…because it is. You cannot lose weight if you are not burning more calories than you consume.

People like to try to find the “secret” to weight loss, but it truly is that simple. At the end of the day, for ANY of these diets to work, they have to put you into a caloric deficit. Plain and simple. Some might have other health benefits, but when it comes to weight loss, none of them hold any kind of secrets.

The best diet is the one that keeps you consistent. If cutting carbs out of your diet sounds absolutely miserable to you, then you shouldn’t do keto. Is the idea of counting macros and calories torturous for you? Maybe Weight Watchers can help by taking all the guesswork out for you. It totally depends on your preferences.

You don’t need a specific “diet” to lose weight- you simply need to accomplish a caloric deficit. You can do that in any way that works for you. But different diet methods might help you to accomplish that goal. Look at them as tools to help you get there. And like any tool, one might work better than another for YOU.

Don’t worry about Lily claiming she ate the same exact amount of calories, but cut out sugar and lost 50 pounds. She doesn’t know what she is talking about. Silly Lily.”

@Cheatdaydesign