3 Honest Examples of What I Eat

I’ve been asked lately about what I’ve been eating so here is a quick post to share with you today. You can see that even though I aim for nutrient dense foods, I also intake some inflammatory foods which I think is inevitable in real life.

Monday:

4AM: Chlorella algae powder w/ matcha powder (of green tea leaves). Feeling: Energized.

mysecretchlorella

Matcha (bright green, powerful energizing, brain boosting, antioxidant rich substance). Chlorella (dark green, extremely high chlorophyll making it a potent cellular rejuvinater and energizer).

5:00AM-7:45AM (coaching)

8:00AM – 8:20AM: abbreviated workout (20 mins of sleds)

 9:00AM Scrambled pastured eggs cooked w/ coconut oil. Black beans, a small avocado, some pepperjack cheese, a few bites of raw saurkraut (PROBIOTIC), and boiled chard.
12:30 PM Another round of chlorella/matcha because I was going back to coach.
1:15 PM: Meeting at the studio, food provided by management. Berries, then some of those deli wraps which did have flour, processed meat, cheese, lettuce, and tomato.
3:00PM-6:30 PM (coaching)
6:45 PM amazing chamomile tea from Roy Street coffee
7:30 PM Organic grass fed raw home-made Kefir (PROBIOTIC)

Tuesday:

3:50 AM: Chlorella algae powder w/ matcha.

4:45AM – 7:30AM (coaching)

7:35 AM: Lots of blueberries as a gift from VIP member Deniz at LQA. Also a small peanut butter ball / protein snack that I had on the go walking from one training location to the next.

Blueberries are for antioxidant winners!

8:00AM – 9AM (coaching)
9:45 AM: Wild Alaskan King Salmon 8oz w/ raw saurkraut. (I wanted to have more veggies, but didn’t want to feel rushed during my short break so I just made it easy on myself and had the kraut).
11:00 AM: Americano from Analog Coffee. (nothing added)
12:20 PM: Small coconut nut butter protein ball (another little gift given to me from earlier) as a pre-workout energy source.
12:45 PM: Workout
1:45 PM: 16oz of coconut water (I just love a cold coconut water after the workout, not that I scientifically think it’s the best post-workout. It just makes me feel better than any of the hundred other post-workout drinks I’ve tried)
2:00 PM: Brew DR. Kombucha, “Spiced Apple,” flavor while chillin’ at Cal Anderson Park.
ITSDREFITNESSCalAndersonPark2017Sept26th

Picture at Cal Anderson park yesterday for my Instagram followers and blog readers.

3:00 PM: 24oz of Wild Alaskan King Salmon. Took 20oz of fresh spinach and steamed it/ate it. Also 2 bundles of chard which I boiled and ate that. Only had half an avocado because I was getting so full from the veggies.
5:30 PM – 9PM (coaching)
9:45 PM: Organic grass fed raw home-made Kefir (PROBIOTIC)

Wednesday:

5:40 AM: Chlorella algae powder w/ matcha

6:15 AM: Workout

7:20 AM: Post-workout, I had the Boar’s Head, “Rainier,” sandwhich from the QFC deli in Broadway Market w/ a coconut water of course. Another Brew Dr. Kombucha, this time “Clear Mind” flavor.
8:00 AM – 1:00 PM (coaching)
10:20 AM: During a quick break between coaching HIIT classes, I drank part of store bought Kefir called “Grace Harbor Farms, Plain Kefir” from QFC. This particular brand IS real legitimate kefir, unlike many store brands.
11:40 AM: Drank the other half of the bottle of kefir (Sometimes I only get a few moments to consume anything so I try to make it count, or otherwise I go too many hours without eating probably).
1:45 PM: Pho Than Brothers Pho #1 Large with extra broccoli.
2:30 PM – 4PM (coaching)
5:00 PM: One Chipotle Burrito Bowl with white rice, black beans, fajita vegetables, chicken, pico, salsa verde, corn, 1/2 serving sour cream, guacamole, and lettuce.
7:30PM: Goat Milk Kefir and start preparing for my day tomorrow.
kf

Kefir, a fermented milk beverage with promising health benefits.

Planning ahead for tomorrow

 Tomorrow I’ve planned that I will have more salmon/greens because today wasn’t my best eating day. I’ve taken on more work and helped other trainers at OTF so I notice that when my schedule becomes more demanding, I find it more challenging to consume the top foods. I’m sure you can relate.
Healthy food

I can’t wait to get salmon back in my body.

I already know that I’m going to have my matcha/chlorella around 4:00AM tomorrow. By 9AM, I’ll have some pastured eggs meal similar to that I had on Monday. Then when 3-4PM rolls around, I’ll be preparing my meal of fresh salmon / greens that I’ll have just picked up from the store. I try to go to bed around 8PM because if I get less than 6 hours of sleep, I already know it’s going to be a STRUGGLE to choose healthy foods. Sleep is so crucial for making the right choices.

Tomorrow will be a new day though, with more opportunities for nutrient dense food. It’s not glamorous that I have to wash a bunch of pots and pans to keep up with my cooking, but you just gotta do what you gotta do. I sometimes remind myself what a blessing it is to have access to some of the best nutrition in the world here in my city of Seattle. Why let the opportunity slip by?

Fat Loss Fitness Nutrition, Immunity, and Digestion

Why Green Superfood Powders are the Most Underrated for Fat Loss and Health

Green Superfood powders are #1 underrated fitness and fat loss supplement.

Everybody should know about Omega-3, Vitamin D, whey protein, etc by now but how many people are RAGING about green superfood powders? You should know about this, especially if you’re on a calorie restricted diet.

chlorella

I’ve come to love chlorella

Fat Loss Nutrition, Immunity, and Digestion

Three Must-Eat Foods for Fitness, Fat Loss, Health, and Disease Prevention

The Science of Nutrition continues to make advances in discovering the keys to a fat loss lifestyle.

When it comes to burning fat, there is one thing we all have in common: IT’S NEVER EASY. Okay, well maybe it’s easy for a short period of time, but for sustainable fat loss and lean lifestyle it will definitely take some effort. 

Nutrition, Immunity, and Digestion

Why I love rainier cherries

This is a quick article about the Rainier cherry

It’s about the health benefits of Rainier cherries. Advancements at Washington State University in 1952 led to people being able to enjoy this particularly delicious type of cherry. UW Dawgs all the way, and yet I can find a way to admire WSU’s agricultural game.

Washington potatoes is multi-billion dollar business, and fortunately I use my degree for fitness so I won't have to order from other UW alumni

I use my degree for fitness so I won’t have to order from the other UW alumni

Health benefits of Rainier cherries

Throughout central Washington, cherries are grown

Throughout central Washington, cherries are grown

List of Health Benefits: First, realize that all of these benefits relate to fat-loss in one way or another. The effects on the body are diverse, yet always inter-related.

  1. Clean energy. Eating clean is real and makes you able to enjoy a leaner life-style than most people. A cup provides 90 very nutrient-dense calories.
  2. Delicious. The sensations on the tongue are even enough to improve quality of life. Who needs a doctor when you’ve got these red-yellow cherries. Makes you feel good.
  3. Anti-Diabetes effect due to high antioxidant value. Natural DNA-protective mechanisms become activated and expressed. Promotes healthy blood sugar metabolism so that your cells are signaled to burn body-fat for energy instead.

Enzymes and raw foods benefits

I believe a balanced diet includes raw foods consumption. Cherries contain bio-active ingredients which have beneficial effects in the cell tissue of the human body. Here is a list to share some of the benefits:

  • Anti-inflammatory
  • Anti-cancer
  • Anti-inflammatory
  • Anti-diabetic
  • Anti-obese 

I am not really one to indulge, but today was my first Rainier cherry consumption of the season and I was popping em’ in my mouth.

antioxidants

Make sure to wash before ya eat!

PS dear readers, the Enzymes from cherries are catalysts for promoting healthy natural function. We need enzymes because they are used to create meaningful cellular interactions. Due to enzymes, cells are able to light up with positive activity.

Nutrients signal many important human genetic pathways. Antioxidants protect DNA in the body through the optimization of processes related to inflammation in the body, gut, and joints. Also the brain. Antioxidants manage inflammation.

Think of it as Anti-Aging because that is what it really is. Age gracefully my friends… meanwhile burn some fat and look great!

Fitness Immunity Nutrition Weightloss Now

Carbohydrates that get you lean

I like carbs because I believe in a balanced diet.

The ideal carb-rich food:

  • contains high fiber
  • strong antioxidant capacities
Extremely high nutrient density found in this fresh Carrot/Beet/Ginger/Parsley juice and Wheatgrass shot.

Many nutrients found in this fresh Carrot/Beet/Ginger/Parsley juice and Wheatgrass shot

  • hydration or mineral sources
  • live culture and probiotic activity
  • vitamins
  • pleasure

Practical examples:

  1. Fibrous carbs: Lentils, split peas, quinoa, brown rice, some roots, mushrooms, green leafy vegetables, and other plants/herbs.
  2. High antioxidant/anti-inflammatory capacities: Beets, leafy green vegetables, colorful fruits, algae, green grass juice, purple potato, cherries, blueberries, black beans, peaches
  3. Hydrating or mineral dense: coconut water, fresh juices from colorful ingredients, fresh fruits, plants from the ocean, sweet potatos
  4. Probiotic activity: Kombucha (very popular now), Kefir, tempeh, fermented vegetables (common are kim-chi and raw sauerkraut), any fermented plant containing beneficial bacteria
  5. Vitamins: Sweet Potato (beta-carotene / vitamin a), chickpea (vitamin b-6), red bell pepper (high vitamin-c and antioxidants), beet juice (folic acid), this is a cool resource
  6. Yum

Use carbs for energy and those benefits

and stay tuned

Uncategorized

What you don’t know about eating healthy could be holding you back from fat loss

Are you losing fat at light speed or slower than a turtle?

Over the years as a professional in fitness, I’ve heard many statements about how people eat.

“I eat pretty healthy already.”

“Oh, my diet is pretty good.”

How come I keep doing this and my body never changes, feels like I'm going nowhere!

How come I keep doing this and my body never changes, feels like I’m going nowhere!

“I know how to eat healthy.”

And yet… these people are still not satisfied with their bodies. If you accept that you could not possibly eat any healthier, then you are either a highly successful health wizard or quite simply you are settling for less.

Will you ever be happy by settling for less than your best?

Most people have very little understanding of what it means to truly eat healthy, but they think they do. From my experience of people who are interested in improving their fitness and getting that lean, toned body of their dreams, people usually fall into one of several categories.

Category 1: People who buy processed foods that have deceptive labels and have little to no health benefit (or even negative health effect)

We like to believe that if somebody tells us that this is good for us AND that it tastes good, then it’s healthy enough for you. But you’re settling. Here’s an example:

What's wrong with this image?

What’s wrong with this image?

In the above picture, the Nestle brand promotes their juice product by adding small amounts of DHA (an omega-3 constituent) and then claims that this product supports brain development since research has shown DHA is good for the brain.

The problem: By consuming very sugary drinks, it’s not good for the brain unless the body is truly deprived of energy source. After consuming dense sources of sugar such as processed fruit juices, the body must respond by releasing insulin hormone into the blood stream. Over time, with regular consumption of sugar laden foods, the body enacts an immune related inflammatory response which eventually does more damage to the major organ systems. You think diabetes is good for the brain? Think again.

The solution:  Be mindful about what you are truly consuming. Read the label entirely before you make the decision to put it in your shopping cart. Limit processed foods.

Category 2: People who, with good intentions, lower their calories too much and eventually starve their body of nutrients

These people are the quick fixers. They want to lose weight and they want to lose weight now, they will do anything it takes. They think that by exercising six days a weak and eating below maintenance calories that they will achieve the body of their dreams in time for their trip to Cabo San Lucas.

nutrientdeficiency

The Problem: By depriving the body of nutrients and over-exercising, the body becomes stressed and other systems within the body begin to degrade. For example, when the immune system begins to weaken, the body will put more value on immunity than fat loss… even if that means holding on to fat!

The Solution: Focus on nutrient density. Whenever you are at a caloric deficit, the overall value of every calorie becomes much more important. That’s why vegetables, fresh juices, herbs, lean proteins etc. are the best approach to fat loss. And not just fat loss. Healthy body composition, hormonal function, longevity, disease prevention and more.

Category 3: People who invest their time in learning about nutritional approaches from different perspectives and viewpoints, apply it to their lives, and LISTEN to the signals from their body

Long term success in fitness comes down to one thing…

But before we get to that, let’s take some examples of people who fit into this category. An example would be the person who joins a fitness studio and learns about a diet such as the zone diet. They start to place certain “values” on the specific foods that they consume, all the while becoming more mindful about what they are literally putting in their bodies.

Here's one for the paleo fans out there

Here’s one for the paleo fans out there

While a specific diet approach may not work for them, they will take the bits and pieces that resonated with their body and continue to seek and learn.

Which brings us back to long term success in fitness:

It’s a Lifestyle

We have so many opportunities to be led and to be our own leaders. At times we allow the experts to feed us knowledge and support, meanwhile the answer to your motivation lies within you.

motivationstyle

How can you leverage that intrinsic motivation which is somewhere inside us all? Maybe you need to spend more time around that person with healthy habits that start to rub off on you. Maybe it’s a book that changes your life, or gosh even a blog like Dre Fitness. If you sat down and had a conversation with me, would it help?

Based on overall population data, there’s a good chance that you don’t eat nearly as healthy as you think you do

More than two thirds of Americans are overweight or obese. Hundreds of thousands of people per day die or suffer from preventable diseases because they either lack the nutrients or they are taking in way too many toxins for their body to handle.

Accept that your learning will never end and that your concept of healthy eating will always be out dated unless you make an effort to be more mindful about your foods.

keepcalmbody

To conclude this article, my last point is that maybe you don’t even have to keep reading at all. What if you just TRULY listened to your body and experimented with different foods. Stop weighing yourself and start looking at yourself. Did that cake make your belly a bit rounder? Or on the other hand, maybe drinking fresh celery juice made you feel energized, tightened up your skin, and improved your joint pain.

My goal will always be to empower you

Comments and engagement always appreciated, stay tuned for more…

Nutrition, Immunity, and Digestion Orangetheory Fitness Seattle Orangetheory Seattle Weightloss Now

What should you eat before and after a HIIT workout?

Pre and Post-Workout nutrition enhances the effectiveness of your workouts

Let’s talk about some benefits of consuming some nutrition before the workout.

Do you want to reduce body fat and get lean? Use nutrient timing to enhance fat loss and get lean.

Carbs can be your friend, if you stay active

Carbs can be your friend, if you stay active

Pre-Workout Nutrition benefits

If you consume nutrition pre-workout, you may:

  • Fuel your workout, so you push harder and make progressions
  • Feel energized and improve recovery for afterwards
  • Preserve more lean tissue while eliminating fat

We can talk about the post-workout foods next.

Post-Workout Nutrition benefits

Consuming nutrition post-workout is very valuable for these reasons

  • Faster muscle recovery and potentially reduces soreness
  • Increases protein synthesis to protect muscle and burn fat
  • Helps with recovery of many systems in the body
  • Best time to consume nutrition is within 0 to 60 minutes of exercise

What should you eat pre/before and post/after a workout?

Most of the nutrition research and our experiences lead us to the same elements.

  1. Water
  2. Protein or amino acids
  3. Carbohydrates
Supplements can make it easy, especially if you aren't hungry after the workout

Supplements can make it easy, especially if you aren’t hungry after the workout

The protein is necessary for muscle recovery, even if your number 1 goal is to burn fat. The carbohydrates also improve muscle recovery by drawing more protein and refilling the stored muscular energy. If the calories are low enough, you will burn a lot of fat and be able to feel great after your workout.

Nutrition, Immunity, and Digestion