Nutrition

Nutrition

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

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

Nutrition

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

 
How to eat healthy while you're out.
 

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.

Nutrition

You Go-To Nutrition Advice

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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!  

Nutrition

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.  

Balance-caloriesb.jpg

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.

Nutrition

Game Day: Are you prepared?  

nutrition for highschool athletes.

High School athletes usually fly by their seat when it comes to nutrition.  And yes, while most of them are getting enough nutrition here in the USA to avoid being malnourished, a better nutrition “plan” will take their game to the next level. Want to perform even better on game day?  Want to have "good nutrition" instead of just "good enough nutrition"? Don’t worry, Sports Nutrition Coach Joey, CSNC, CSCS has your back!  Let’s dig into a better nutrition strategy for a game day.

That big game day starts first thing in the morning, before you leave for school!  Athletes need good carbohydrates and good protein sources first thing in the morning.  Carbs and protein in the morning give your body glucose to fuel your brain for school and performance on the field later in the day.  With steady levels of “fuel”, your body will maintain homeostasis, which means that all systems of your body will be working together correctly.  Just some examples of this combination are: PB&J Sandwich, a protein smoothie with some fruit in it, overnight oats (made the night before and put in fridge from simple ingredients oats, fruit, “milk”, protein powder, nuts), hardboiled eggs and fruit, or low sugar and high protein yogurt with fruit on the side.  And don't forget a large glass of water! Hydration in the morning is very important!

Lunch is more of the same, with some with good quality sources of carbohydrates and protein (and some good fats also).  This can be; a bigger sandwich with a piece of fruit, or a salad with chicken or eggs on it with a piece of fruit.  If you are lucky to have a hot school lunch, try to grab chicken, potatoes, and some fruit!  Again, keep glucose running through your body so it can use it for fuel, your body’s most preferred fuel source!  

Before the big game or practice we usually need another feeding or “snack”.  This can be (depending on how much time before your game or practice) dried fruit and nuts, protein bar (get the ok by Coach Joey on these as most are just candy bars in disguise), beef/turkey jerky with some fruit, packed peanut butter sandwich with some fruit.  Again, lots of liquid in the form of water, or milk.  For some of the older athletes that already drink coffee, and since many go to the local coffee shops in between school and games, bring a scoop of protein powder and mix it into your coffee with a piece or two of fruit on the side. This is a great way to get your caffeine fix with some quality protein and carbs (not just carbs and sugar!).  

With these nutritional strategies you'll know you (or your athlete) will perform at your best!  Don’t forget after the game or practice you need nutrition to help recover for the next day’s practice or game also!  

Joey Taraborelli, CSCS, CSNC   

Nutrition

Pecking Order of Nutritional Aids - Pt. 2

nutritional aids from Jtab Training in East Greenwich, RI.

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/

Nutrition

Pecking order of Nutritional Aids - Pt. 1

Nutritional supplements that are most important include Vitamin D, Fish oil, greens and probiotics.

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

Nutrition

10 Day Transformation starts today!

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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.  

Nutrition

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.     

Nutrition

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.

Nutrition

Going Beyond The Basics

Everywhere you look there is new nutrition info out there.  Some complex, some simple.  But at JTab, we believe that good nutrition goes beyond just eating your fruits and vegetables (although those are great places to start!) This week we go a little deeper and dive into some of the things that may be affecting your weight and body composition beyond the obvious.

  1. HORMONES:  And we’re not just talking the typical male/female hormones. Food effects your hormones and hormones effects your nutrition.  One example is sugar.  We can all safely say excess sugar isn’t the healthiest thing in the world, correct?  Sugar also creates inflammation and stress in your body and thus makes your cortisol hormone go bonkers.  Cortisol then creates havoc on your body, killing your sleep, your mood, etc.  Choose foods that help your hormones balance out, and your body will be more in balance, you will see your health skyrocket, and you will feel amazing.  
  2. Blood sugar spiking:  Bananas.  They are either the devil or to be worshipped.  Most science still says when you eat a high sugar food item (like a banana) alone, your blood sugar spikes causing a havoc on your body.  You must pair these high sugar food with either a fat or protein (think peanut butter on a banana).  This slows down the absorption of the sugar in the banana so your body doesn’t go crazy.  
  3. More hormone talk:  Men, and to a lesser degree women, should be looking to add more testosterone optimizing foods (such as brazil/macadamia nuts, eggs, grass fed beef, etc.).  Optimizing your hormones (the ones you are supposed to have but modern life decreases) will create a more favorable body composition and help your health considerably.  Plastics, air fresheners, receipts, scented candles, and most skin care products all have estrogen mimicking properties that can keep you from having optimal hormones and feeling your best.  Again, optimal was the key word, so don’t stress over every little thing. Try to steer clear as much as possible to keep hormones under control. 
  4. Organic:  I know this gets thrown around in talk like a rag doll, but to optimize your health, hormones, and body, you should be looking to add more organic foods as you can.  There is a great list to go by called the “Dirty Dozen/Clean 15”.  When purchasing the foods/produce on the dirty dozen list, try to be organic as much as possible.  Meats (if you eat meat) should be purchased as organic as possible, and if you can’t buy organic meats, try to get the LEANEST cuts available to you.  The extra hormones from raising are stored in the fats.  A good rule of thumb is a food with a thick outer peel that you don’t eat (think a banana) probably doesn’t have to be organic.
  5. Timing:  There is lots of talk about nutrient timing.  My thoughts are, as long as you get the correct calories for your body and activity level, timing is less important.  The idea here is to think smart and plan ahead. Having a heavy carbohydrate meal in the morning can lead to be exhausted mid day.  If you are required to have lots of energy mid day, think about high protein/high fats (the good kind) foods such as eggs, avocados, or greens. And, what about the class “3 square meals a day”. Is that the best rule of thumb? No! See how your energy levels are day in and out and tweak accordingly. Eat to fuel your body and stay energized, not just because you feel like you “have” to eat. 

Nutrition

Captain Obvious Nutrition: 5 Tips You Already Know But Aren't Doing

Nutrition is one of the most talked about subjects between people.  It seems like everywhere you turn people are doing a crazy diet or giving their own nutrition advice to make sure everyone around them knows (Hey, did you know I’m doing paleo right now?).  With all of the fad diets going around out there, I thought it would be best to bring it back to the basics. Sometimes, striping everything down to the tried and true nutrition facts we’ve always know is the best way to start:

  1. Get enough protein from quality sources.  If you are lifting and/or trying to change your body composition it is important to eat enough protein.  It fills you up better than carbs, helps with recovery from workouts and helps with changing body composition.  
  2. Eat/drink your VEGGIES!  I don’t want to say an amount of servings specifically (as that can verify by person) but you should be including them in as much as possible.  Don’t like veggies?  Then drink them, but get them in.  There are plenty of great tasting veggie powders nowadays.  No excuses.  The list of how greens/veggies help your health is immense.  
  3. When trying to change your body composition (i.e. gain muscle, lower fat), it has been proven that a lower carbohydrate intake is best overall.  Try to cut out the breads and pastas, and when you do eat carbs, keep them in the form of veggies.  
  4. Fats have the highest calorie per gram content out of the 3 main macronutrients.  Fats have 9 calories while protein AND carbs each have 4 calories per gram.  Do I even have to mention you should limit your fats to try to change body composition and reduce body fat?
  5. Tip #5 should be #1 but it’s not as “sexy”.  DRINK LOTS AND LOTS OF WATER!  DRINK MORE THAN YOU THINK YOU SHOULD!  That is probably the best thing you can do to start eating healthier.  The more water you drink, the less hungry you will be, and the less you will snack on empty calories.  Water is also vital for many functions.    

Additional Tip:  Obviously very important to know what foods are high in carbs, which ones are high in protein and which ones are high in fats.  Some for example an egg are high in 2 of the 3.  Eggs are lots of protein but also high in fats (although in this case, it’s a good kind of fat).  Cheese is another example.  Cheese is high in protein yet very high in fat.  Grass fed beef is very high in protein but also very high in fat making it a good protein source but also very high calorie food.  Lean chicken is high in protein and fairly low in fat making it a good choice for a high protein food with lower calories.  

Nutrition

Move of the Week: Plank Variations

Anyone that has ever exercised, or knows anyone that exercises, knows that planks are one of the best all over body workouts. They rock your core, arms and legs in one fell swoop. However, holding a plank for 60 seconds or more can get really boring, and instead of feeling like a good all over workout, they can start to feel like a chore.

Today we've got the cure for plank ADD. The multiple variations in this video will help you maximize your plank workout while combating the boredom that comes with holding a plank for a long time. So, get out there and get planking.

Training, Nutrition

A Holistic Approach to Healthy

Here at Jtab Training we believe the healthy extends beyond the gym. We talk a lot about working out and eating right (If you haven't heard Joey talk about Purium yet, you will!). However, a lot times, products we use in our daily lives (like skin care and cleaning products) can be contributing to poor health as well. It's not just about eating healthy and working out. Being healthy means integrating healthy habits and behavior in all aspects of our lives.

But don't be scared! Today our blog features a guest blogger Sherri, from Pure Haven, is helping us see how the products we use everyday CAN be safe, inexpensive and actually work! 

And don't forget to join the Jtab Training Crew and Sherri from Pure Haven to learn more about the gym, natural products and get a little taste of Purium (we told you you'd hear more about it soon!) at Jtab Training's Wellness day THIS Saturday (11/19) from 1:30-4:30pm!

Good news…

Because let’s face it, we all could use it right now! I’m going to ease one little anxiety that you’ve probably pushed way down to the bottom of your worry list, maybe you're trying not to think about because it’s too upsetting, or you just don’t have the time, money, energy or the right information to know how to fix it. I’m talking about how you long to feel confident that the products you and your family use are safe, not just guessing & convincing yourself…“well I bought it at Whole Foods so it must be ok” or “it says it’s natural so at least I’m trying”!  I’m talking about actually knowing that your stuff is safe. I always thought mine was, and whoa was I wrong. Now listen, I know you’re sick about hearing how everything is bad for you. There’s always a new article or research study telling you that everything you're doing is wrong. It’s enough to make you crazy really. You’ve got enough to worry about without stressing about those nasty, toxic chemicals that are lurking in your home and beauty products. So let me ease your mind and empower you with some info about the good stuff! 

  • Pure Haven Essentials is all good stuff. Only good stuff. Non-toxic, safe, and free of harmful chemicals. Safety, quality, and effectiveness is the Pure Haven way.  Products for your home, children, skin, hair, body, and beauty needs, as well as the highest quality essential oils…all made locally here in RI, in our USDA certified organic facility. (Read more about our Product Excellence, safety, and quality standards).
  • It’s easier than you think to be an ingredient detective when you’re shopping. You’ve learned to read food labels to meet your nutrition needs. You can do the same for your home and personal care products. This Ingredients to Avoid list is a great tool that lays out all of the worst offenders on the toxic charts. Simply bring it with you shopping, avoid the ingredients listed, and you’re on the right path to reducing toxins in your home.
  • You don’t have to do it all at once. Change doesn’t have to be overwhelming. Start simple. What are the products you use absolutely every single day? Shampoo, soap, deodorant, toothpaste… Think about the difference you can make in your health just by switching out a couple of products that you use constantly. You can add things gradually. No need to do a mass overhaul unless you're truly on a mission.
  • You can arm yourself with knowledge. Knowing what to avoid, why, and the impact small changes can make are the keys to a healthier you, a healthier home, and even a healthier planet. The Pure Haven Essentials website , and your local consultant are great sources of information.
  • Pure Haven Essentials Independent Consultants are here for you for any question or need you might have. We can help you decide where to start, give product advice, help with orders or any customer service needs, provide some tips and tricks, or even be your personal shopper so you don’t have to even think about what gift to get! Every one of us is a small business owner, so by shopping through an independent consultant, you are supporting small business and helping families achieve their goals and dreams. Now that’s some good karma! 
  • You can shop right online, and your products will be shipped in just a couple of days. We’ve always got a monthly freebie with a $95+ order, and there’s even more opportunities for free and discounted products if you place a larger group order!
  • You contact me anytime for more info on products, shopping, hosting a party or group order, or to inquire about our $99 business opportunity. Browse my website , email me at sherri9279@gmail.com, or call/text me at 401-447-6635.

 

The good news is that Pure Haven Essentials is a safe, effective choice you never have to second-guess, stress or worry about. We’re in the business of doing good, and we’re all about making your world, your home and our world together a safer place to be. Doesn’t that just give you the warm fuzzies? Spread a little love and tell a friend about Pure Haven today!

Nutrition

Amy Does Purium: Day 5

I've FINALLY made it! It's the final day and I couldn't be more excited.

I have to say, it definitely got easier as the days went by. Day 3 was the hardest by far. The first few days were filled with motivation and the fact that it was something new. During the last 2, I found that I was getting tired of the routine, but the cravings had subsided some and I didn't want to dive into a large bowl of pasta as much as I before. It was getting through Day 3 that was the toughest challenge, and the hardest to stick through.

Coming out on the other end of this, I have to say, I'm definitely glad I did it. It was one of the hardest things I've done, but I came out feeling healthier (and a few pounds down!) As tempting as it is to now reach for the snacks and desserts I was craving so much over the past 5 days, I know it's important to continue to make smart choices in the future if I want to stay feeling as good and to keep the weight off. 

This isn't right for everyone. I know doing something like this may seem extreme for a lot of people. But I know myself. Once I start falling into those poor eating habits, it's really hard for me to break them. It takes a total reset to get my willpower and desire to be healthy back. For me, this was exactly what I needed to stop spiraling down the rabbit hole. 

So, as the end of the day I'm happy, feeling healthy and feeling like I'm headed in a more positive direction. Plus I'm a little bit skinnier, so I must say - Mission Accomplished!

Final Stats

Weight: 137.2 (down 3lbs! Wooo!)
Waist: 28 inches
Hips: 35 inches
Arms: 11 inches
Legs: 19.5 inches

Nutrition

Amy Does Purium: Day 4

Today I came head-to-head with my nemesis... donuts... Have I mentioned my love for donuts before? They are everything to me. They are the perfect combination of sweet and savory, fried and frosted. They are heaven here on earth. I don't care the flavor, size or topping. I love them all. In fact, my stomach is growling right now just thinking about it. 

I was feeling pretty good and confident this morning when I woke up. I wasn't as ravenously hungry as I was yesterday, and I was starting to get used to the routine (if a little sick of it). I had some meetings this morning and didn't manage to get to the office until the early afternoon. I walked into the kitchen area to make my shake and on the way spotted the one thing that has the power to undo me. A box of donuts.

It took every ounce of willpower I had to not eat one of them (and I didn't) but don't ever doubt that I didn't think about them all afternoon. They consumed my brain, and were all I could talk or think about for the rest of the afternoon.

Now that I'm removed from the offending donut situation, I'm feeling slightly better and not feeling so obsessive. However, I am feeling like I'm ready for this to be over. While I know this is helping me lose weight and reset my cravings, I do miss variety in my diet. But, I only have one day left (did you hear that, one day!!) so I'm going to hold strong and make it through to the end.

Nutrition

Amy Does Purium: Day 3

Don't you just hate unsolicited advice? I got some today that pushed my buttons a little bit.

At a meeting with a vendor I ran into a trainer from South County that I met for the first time. In the course of our conversation, my business partner brought up the Purium cleanse I'm currently participating in. I immediately cringed as she launched into all the horrible side effects of restricting your diet and how it's not the right way to lose weight or get healthy. She had no previous knowledge of me, my diet, or exercise routine, but felt the need to tell me the "appropriate" way to go about losing weight. I hate telling people (especially other people in the health industry) about anything I choose to do with health or exercise because everyone has an opinion... and quite frankly... I'm sick of hearing it.

I get it, when you seriously reduce your food intake it can have negative side effects. A severe reduction in calories and nutrients can lead to a slower metabolism, decreased muscle mass, fatigue, dizziness, low blood pressure and headaches. What's even more, the second you start eating larger amounts of calories again, any weight you did lose can just comes flying right back on.

But here's the difference between what I'm doing with Purium and what happens during some of these other cleanses. While I am seriously restricting my diet and reducing my caloric intake, I'm making sure my body gets the nutrients it needs to still function at a high level. On a daily basis I consume: 3 shakes, 1 piece of grilled chicken, 1 organic apple and a few different types of vitamins. The food along gives me daily:

Calories: about 600
Protein: 83 grams
Carbs: 43 grams
100% of daily vitamins including Vitamin A, Vitamin C, Iron, Vitamin D, Vitamin E, Thiamin, Riboflavin, Vitamin B6, Vitamin B12 and Zinc.

Besides that, the vitamins include a Vegan protein supplement, a hormone balancer and a supplement that protects your muscles and skin from damage. 

On top of that I'm continuing to lift and exercise like I regularly would, keeping my metabolism high and my muscle mass up. 

So, what's the point in all that? While I am hungry, I'm not hurting myself. I'm giving my body all the nutrients it needs, while losing some fat, resetting my taste buds, shrinking my appetite and reducing some of my "bad" cravings (like sugar and carbs).  Poor eating habits can be tough to break, so by doing something dramatic like this reset, I am breaking those habits and coming back to a healthier lifestyle. The goal is to no longer crave the "bad" food, and make better choices moving forward.

So while I understand that this isn't right for everyone, it is right for me at this time in my life. And while I appreciate that everyone has their own opinion, I think sometimes it's better to keep them to yourself. Or maybe that's just the hunger talking...
 

Nutrition

Amy Does Purium: Day 2

Ahh Day 2. Still feeling the motivation that you have at the beginning of any diet, but definitely beginning to feel overwhelmed. I'm hungry, and the idea of 3 more days of this is a little much for me right now.

Like any other day, the morning/early afternoon were easy for me. I tend to not really eat a lot in the morning (except for a protein shake and a piece of fruit), so this isn't really a challenge for me. I even felt good and energized during my workout this morning.  Then 2pm hit....

I was hungry and exhausted. The tired part I know is coming from the fact that I've cut out my normal daily IV of caffeine. My regular 3-4 cups of coffee has been stipped to one morning cup only. And yes, I know I'm not supposed to be having any but unless you want me to turn into a violent, rage monster, you'll let me have my one cup of coffee.

The hungry part was a little tougher to deal with. Late afternoon into the evening is the time that I normally eat. And when I mean eat I mean I snack, eat dinner, and then snack again. And today was no exception. After my afternoon shake I found myself wandering around the kitchen, opening up the fridge and pantry and just staring at all the food I couldn't eat.

But, all that said, I think (I hope) I'm going to be ok. I think I'm going to be able to make it through another day. Instead of looking at the 3 days I have left (really? 3 whole days?) I'm trying to look at it each day, and meal, at a time. If I look at it as a whole it's too overwhelming. If I look at it as just getting through the next 2 hours before I can have a shake or piece of fruit again, it really makes the entire situation much more bearable. 

Being hungry isn't going to kill me. I'm getting all the nutrients my body needs and I'm fueling it property, even if that comes with a serious reduction in calories. Now, can someone just tell my stomach that?

 

Nutrition

Amy Does Purium: Day 1

So Day 1 is always the easiest. You're motivated, you're excited and you've only been doing it for a short time. You can do anything for a short time.

When I jumped in this morning I was a little hesitant. Like I mentioned yesterday, I attempted this cleanse before and failed miserably on day 2. The real issue that last time? I hated the shakes.

Now, I know it's supposed to be all natural, and our tastebuds are used to processed sugars and flavors. I know that if I stuck with it through a few days I probably would eventually become indifferent to the taste. But also as I mentioned yesterday, I don't like a lot of foods, and if I don't like it, I don't eat it. So after a few days of forcing the shakes down, I just couldn't do it any more. I felt like I gave it a good run, but just couldn't do another day.

This time I opted for the "kids" version, which is essentially all the same vitamins and minerals but with a chocolate flavor that kids prefer. Considering chicken fingers and grilled cheeses are a main staple in my diet, I figured this was pretty appropriate. 

So needless to say, tasting the first shake this morning was a big deal. I had every finger and toe crossed hoping that the taste would be at least bearable. And guess what? It was actually good! I was shocked by how much I actually didn't dislike it. It tasted like any other chocolate protein shake I've ever had before. What a relief! 

Now that I was all good with the shake, the first day went pretty smoothly. The night is always tougher for me (it's my snack time), so I'm struggling a little bit with being hungry now. But like I mentioned above, it's Day 1, so the will power is still there. Here's hoping it continues to Day 2!