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.

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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.
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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.
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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.
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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?

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Fat is Not the Enemy

More and more people are living in bigger bodies due to environment and lifestyle.

Some authors argue that in the eyes of the society, there is a new class of, “bio-citizen,” which are the fit, healthy, and in elite shape. They argue that being overweight carries with it a huge stigma, causing larger people to feel that they are second class citizens.

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The problem with Fat Shaming.

You know the problem about fat shaming is that is says more about you than it does the other person. Seeing a person who is significantly bigger can arouse feelings of insecurity in others as they attempt to feel superior to somebody else.

Size is not the issue.

Our government’s concern with overweight and obesity BMI data brings this hugely simplistic message of the importance of calories in versus calories out for weight loss. Yes, this is true, but from a pure size perspective is an absolute failure to the nutritional needs of our fellow human. We need to focus on nutrients, not deficits.

By focusing so intently on big vs small, fat vs skinny, we are missing out on the foundation of nutrition: it must provide nutrients!

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Never apply BMI data to yourself as an individual because you are more than just a number that has been indexed by your height and weight.

When people who are overweight become obsessive about calories in vs calories out, they may fail miserably. The reason is that people who carry a lot of fat on their bodies are most likely nutrient deficient in some ways. If they start restricting calories significantly, they will get even LESS nutrients and it will exacerbate the deficiency.

Focus on nutrient density, empathy, and understanding.

Clearly, education is key when it comes to learning about nutrients. You need to arm yourself with information about the benefits of fiber, antioxidants, omega-3 fatty acids, phyto-nutrients, micro-nutrients, trace minerals, magnesium, probiotics, enzymes, macro-nutrients, and other health topics.

We need to empathize with others. Let me tell you, if you have always been a smaller sized person, you have no idea what the struggle is like for a person who has been of larger weight ever since their first memories.

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Understand that the complexities of weight loss and the healthy body are embedded deep within our culture, our genes, and our environment. There is no one answer to everybody’s challenges. We are all going to fail at some point, you take what you learn and choose to empower yourself. What types of examples are you setting and are you capable of empathy?

If you are truly, honestly and sincerely eating from the top 50 most nutrient dense foods available from your grocery store, then obesity is damn near impossible.

Let’s face reality. Most people know some reasons why they are the size that they are. People who have been bigger their entire lives know that losing weight truly is harder for them than it is for people who were smaller for most of their lives.

Bigness begins from a potential genetic predisposition to the accumulation of fat, and then the process continues as the parents serve high calories in excessive portions, quantities, and frequencies. If there is little physical activity during youth, weight gain can come on rapidly and being bigger becomes the new normal for this person. Hopefully, you can understand the significant challenges of a person who has been bigger their entire lives and empathize that we all have different challenges in life.

Imagine for 18+ years of your life, you were supplied with certain types of processed foods, fast and easily prepared foods, and plenty of soda, candy, and ice cream.

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Not this

I’m going to be honest, change won’t come easily but you already know that. It is always possible as long as you can find your reason. Do it for self-love, not for self-hate.

The key is to avoid, “dieting” and to avoid, “restriction.”

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This!

Abundance is what you want.

An abundance of nutrients that come from eating real, minimally processed, fresh foods. Frozen berries and vegetables are totally acceptable and very beneficial too. Lean proteins, healthy fatty acids, high fiber foods. If you truly consume an abundance of health promoting foods which are also enzyme rich, you will be privileged enough to experience the wide systemic benefits of nutritional healing in humans.

 

The most Powerful Gift is the Gift of Nutritional Healing.

How can I impact you significantly enough to help you experience nutritional healing? Let me tell you, there is always an answer if you’re willing to look hard enough and execute your plan. Foods and herbs heal you from the inside out. When your fat cells shrink and your lean muscle strengthens, that will merely be a side effect of nutritional healing and the prevention of metabolic syndrome.

Make this an All-Out War against Chronic Inflammation and the diseases that comprise metabolic syndrome.

Chronic inflammation occurs as a result of the standard American diet. On one hand, we have the idea of personal responsibility in what we put in our mouths. On the other side, literally billions of dollars have been spent to trick consumers into buying their processed “food” items.

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This is not an easy battle because only you know what it is like to experience living in your body and hopefully you practice self love so that your experience is one of overcoming.

Let me put it this way: Fat Cells tend to grow or increase in size under periods of inflammation. Sugar tends to increase inflammatory processes and that results in the inflammation causing stress to the immune system. A diet high in processed sugars will weaken the immune system’s ability to handle inflammation properly (manifesting with symptoms of all types, basically whatever you may be susceptible to specifically).

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When you eat a diet high in sugar, the inflammation allows harmful bacteria to flourish. When bacteria gets out of balance, the symptoms could be a poor mood, skin rashes, reddened skin, yeast infections, prone to colds/flu, etc.

We need *some* of this “bad” bacteria, but not when it becomes opportunistic as a results of eating an unhealthy diet. Try to eat foods that help you balance the healthy bacteria in your gut and other important places. You will feel stronger inside and have satisfying bowel movements every day.

Beware of Metabolic Syndrome!

Metabolic Syndrome is something you should know about. And you should know that diet and lifestyle is the answer.

Metabolic syndrome is a cluster of conditions — increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels — that occur together, increasing your risk of heart disease, stroke and diabetes.

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You have to eat real food in order to prevent disease down the line. You will significantly increase the healthy years of your life by eating nutrient dense real food. It will give you power from the inside out.

Consuming anti-inflammatory foods and herbs may be the solution to every ailment, disease, or condition that a person can have.

Even if nutritional healing can’t cure you 100%, any person who is struggling will be able to experience some improvement in quality of life through foods that promote a healthy inflammatory response.

Here’s the short list: (I’ll have to make a broader and more in depth post soon)

  • Foods that are high in Omega-3’s and low in Omega-6’s (look for foods with a high Omega-3::Omega-6 ratio)
  • brusellsproutsrecovery
  • Greens/Leaves of a variety of colors. If you’ve never prepared Red Chard in your life, then you better go give it a shot because it’s da bomb! Red Chard is a power food, it will make athletes stronger and faster, it will allow better sexual function, and you may experience nutritional healing. Tip: Boil the chard to get the bitterness out and discard the water.
  • Herbs: turmeric, ginger, garlic, green tea, holy basil, matcha, cayenne, cinnamon, etc. Great for anti-inflammatory, stress and blood sugar / insulin related processes.
  • Raw foods with powerful enzymes. You definitely want some raw food in your life because the enzymes are so heat sensitive that cooking kills enzymes. Raw Pineapple has some of THE BEST enzymes called Bromelain. This enzyme will break down excess proteins and increase the efficiency of your anti-inflammatory processes.
  • Water
  • Magnesium: crucial for healthy functioning of the central nervous system and the body’s recovery/metabolic systems because magnesium is needed for healthy hormone balance.

The struggle is real.

We all struggle at times and I truly believe this. It is a good thing for our human development. Surround yourself by positive influences because trust me if somebody near and dear to you won’t eat healthily, then it will be very difficult for you to do so. When I was in my last year in high school, I asked my dad to stop buying ice cream and he helped me succeed in my weight loss by skipping on the dessert.

I can honestly count the number of times that I eat ice cream in a year on my two hands. I don’t feel like I’m missing out because I know that ice cream harms my body and my immune system. I’d rather have a bunch of natural sugar from something like fresh fruit that also hydrates and nourishes my body.

I know a lot of people do eat ice cream regularly because that’s the only reason the grocery store would dedicate entire aisles to it. When I see less ice cream in the stores, then I know America has made progress because individuals have taken the opportunity to consume something else instead.

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Bad macronutrient ratio

I hope you found something useful in this post that broadened your nutritional understanding. Before I was a fitness trainer in Seattle, I worked with many sick people and also many people who have experienced nutritional healing. Disease prevention is a personal goal and it should not the business of the others to say that you’re fat and that it’s a drain on society — no, that’s not the right approach.

We are more the same, than we are different.

And that’s the key point. There are many shapes and sizes of human. We should attempt to understand the experience of others and I challenge us all to not make judgement. The next time you feel shame or the desire to shame, ask yourself for forgiveness and have some vegetables… you’ll feel amazing! Promise!

 

17 Random Thoughts about Fitness, Health, and Nutrition by Dre

Here are some random thoughts, in no particular order about relevant fitness related topics.

It’s not even 7PM as I begin writing this and I’m already thinking about getting myself ready to coach people at 4:45 AM tomorrow. But first, 17 random thoughts…

1. You should really make an effort to breathe in through the nose and out through the mouth.

Nasal breathing increases the respiratory system’s ability to warm and humidity the inspired air compared to oral breathing and reduces the drying and cooling effects of the increased ventilation during exercise. (Pubmed)

nosebreathing

Sometimes we need a reminder to be intentional with our breathing. I’ve experienced in Yoga practice, we are much more intentional with our breathing than a cardio class. Seems almost counter-intuitive that high intensity workout participants aren’t focusing on their breathing.

2. Breathing is one element that separates the novice from the elite.

Many people have muscles and strength and decent work capacity for a short period of time until they run out of breath. The problem is that they only start thinking about breathing when they are already out of breath and then it’s too late. Why? The muscles are starved.

I always start my intentional breathing moments before engaging in high intensity exercise. As I take in the air through my nose, I’m also visualizing myself succeeding in the upcoming task and then I’ll exhale my doubt and GO!

I ran a 4:56 minute mile for the first time in my life and it was due to nose breathing.

3. People always talk about how sex burns calories but I can think of a lot better reasons to do it.

I’ll stick to high intensity interval training and weight lifting for my calorie burn thank you very much!

I prefer Barbell Hip Thrusts anyway, the iron will always be there for me and weightlifting will make me hard like steel.

4. Almost every person I know has low/sub-optimal levels of Vitamin D.

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vitamin d weight loss

Vitamin D is essential for bone density, hormone metabolism, immune system, brain health, breast, prostate and so much more. Do yourself a favor and get some high potency Vitamin D from Amazon A.S.A.P.

5. Cheat days are a trap!

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I’m still trying to figure out what the hell is a cheat day?! Is that a day that you decide you’re done caring for yourself? Is that a day where you decide you don’t matter? Are you just going to slap a label on it and go to town?

Look, I’m all for being reasonable and going out and doing things. I eat Mexican food. I love sushi. I went to Las Vegas.

There’s no way I’m going to put a label on my day and call it a “cheat day.” That’s because when I am true to myself, I have nothing to cheat on.

I don’t have a cheat day because I realize that life will go on and all we have is this present moment. I’m not going to be the type of person who is off again and then on again and then off again.

If I go off track, then I forgive myself and choose the path forward. I can’t always see where I’m going. I will, however, stay authentic to my core values and manifest discipline whenever I have the strength to allow it!

6. Cheat meals are meant for bodybuilders and people who want to go on stage and show their bodies, not for regular people.

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I notice how trends from the hardcore fitness people then find their way into the mainstream. Regular people DO NOT NEED CHEAT MEALS. The reason is because regular people should not be dieting period. Is that controversial to say?

99% of people in America just need to adopt an attitude of mindful eating and make an effort to plan their meals around nutrient dense foods. Maybe you should take it a step forward and plan your day around nutrient dense foods as well. Again, we’re not dieting because that is restrictive.

I want all of us to be able to live a life of abundance — we should eat colorful, fresh foods that are high in fiber, protein, antioxidants, vitamins, minerals, enzymes, probiotics, and other currently undiscovered nutrients that likely benefit human health and well being.

7. Alcohol is the number one reason why you’re not leaner than you are.

This is a generalization and for people with non-alcohol sweet tooth (or potato-chip-aholics) this may not hold true for you.

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Everybody knows that alcohol is calorie dense. Alcohol actually has more calories per gram than both carbohydrates and protein. In addition to being calorie dense, most people neglect to understand that even moderate amounts of alcohol are toxic to the internal organs.

Here’s a shortlist of why alcohol prevents you from burning fat:

  • Stresses out the kidneys and liver so that your organs are no longer in a fat burning mode.
  • Weakens insulin sensitivity which encourages more food/energy to be stored in the fat cells instead of in the muscle cells (or burned off).
  • Causes inflammation in the gut, which tends to create a gut environment that favors the bad bacteria instead of the good bacteria. Research indicates that obesity is strongly related to the type, ratio, and volume of bacteria in your stomach.
  • Also increases overall systemic inflammation by stressing out/weakening the immune system. Research indicates that all disease must occur in a state of inflammation — so many diseases such as cancer are brought upon by lifestyle choices (read: more than 7 drinks a week and more than 1 drink per day are bad).
  • Hurts your sleep and recovery. You wake up feeling like sh*t and your subsequent workout will be weaker or maybe you’ll be lazy and not do anything at all.
  • Higher cortisol/stress hormone caused by alcohol consumption may lead you to make poor choices about food the next day. 

Wow, I could keep going. Just educate yourselves please. I know alcohol is the most common and socially acceptable drug out there. I know it makes socializing more fun. I also know that there are more ways to socialize, communicate, and grow community that don’t need to involve alcohol.

8. I still drink sometimes.

I’m not sober, but I can go a month without drinking and it’s not a big deal. I am mindful and realize that everything has risks. That being said, I limit myself to about 2-6 drinks maximum per week.

If you take somebody out for drinks, I feel like two drinks is the sweet spot anyway.

9. I still know how to party.

Okay I guess that’s not something to be proud of necessarily. I’m just saying that I can add a lot of value to the party and am a good person to know.

10. Please don’t ask me to go drink with you.

I’ll never drink just to drink. That’s why I ask that you don’t ask me to go drink with you.

Here are the circumstances that I’ll drink usually:

  • On vacation (preferably exotic / beach location)
  • With my brothers, because they are family and always will be.
  • If a very attractive woman asked me, but they never ask me. They wait till I ask them.
  • Birthday party, or career celebration party, weddings, or other special type of event (especially if it’s on a rooftop).
  • Did I miss anything? If you saw me drink or if you drank with me, post in the comments below.
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On a really warm Sunday Funday, a couple cold beers and kickball!

11. I wish I was an owner/investor in Halo Top Ice Cream.

All I know is that Halo Top is taking my friends money like crazy. I wish I had stake in that company because I’d be rich.

For the record, I don’t like to eat ice cream more than a few times per year (I could count on my two hands).

Ice cream reminds me of my teens during a time in which I hated my body and also ate a lot of ice cream. I ate candy and so much ice cream and I just hated the way I felt about myself.

I don’t judge you for eating it, but I still think ice cream should be reserved for special occasions only.

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Even Halo Top still has added sugar. I’d rather get my sugar naturally from pomegranate seeds and cherries and blueberries. WAY more antioxidants than Halo Top and no sugar alcohols.

12. I just started my YouTube channel, won’t you subscribe?

https://www.youtube.com/channel/UCKA1Lz-JAxg4ob7qGo3syGw

Most recent video:

13. Most people don’t eat enough vegetables.

This one is pretty obvious. I have worked one on one with hundreds of people now with their nutrition so I’ve learned A LOT about what people actually eat. I also peak into people’s shopping choices when I’m in the mood.

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Vegetables simply aren’t glamorous or exciting (but they are beautiful). There are lots of benefits for vegetables though:

  • Leafy green veggies promote healthy hormones.
  • Vegetables contain life-promoting and anti-aging antioxidants
  • Many veggies create a gut environment conducive to healthy bacteria, which is very important for digestion, immune system, and of course fat loss.
  • Vegetables can literally turn the “ON” switch for the fat burning hormone known as adiponectin.

I could go on. It really doesn’t matter whether you’re just trying to be healthy and feel better or if you want to see your abs for the first time in your life, You. Need. Vegetables!

14. You probably eat a poor ratio of Omega-6 to Omega-3 Fatty Acids.

I am big on fatty acids. It is known that consuming too many bad fats will wreck your immune system and clog up your cells. Of course partially hydrogenated oils aka trans fats have gotten lots of press for being bad and that’s true. Try not to eat those.

However, there are “Essential” fats known as Omega-6 fatty acids that are only known as “Essential” because you have to get them from diet. The problem is that Omega-6 fatty acids are extremely prevalent in our diet and now we have run into the situation of having too much of a good thing.

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The harm of having too much Omega-6 fatty acids in your diet is that it increases levels of inflammation in the body. If you’ve been following me for a while, you know I’m big on inflammation because disease only exists in a state of inflammation. Aside from trying to prevent cancer, inflammation also matters because high levels of inflammation cause stress on the body and make it VERY challenging to burn fat and get a lean body.

15. Unless you eat Wild Alaskan salmon twice per week, you need more Omega-3’s in your life NOW.

Do yourself a favor and get some Nordic Naturals Omega-3 on Amazon now.

Omega-3 Benefits include: heart health, bone health, eye health, brain health, fat loss, insulin sensitivity, pancreatic health, liver health, kidney health, reproductive organ health, skin health.

Ya follow? Time to up your omega-3.

16. You probably need more flexibility in your upper back, and more stability in your lower back.

Flexibility in your upper back: Thoracic spine extensions, Yoga mountain pose into a back bend, having better posture during the day.

Stability in your lower back: Lower back exercises like bosu back extensions, core exercises like bird dog, dead bug, TRX pike/knee tuck, Turkish Get Up, and Glute exercises like bridges, thrusts, squats, deadlifts.

17. I’m not convinced that marijuana is the best sleep aid.

Even though marijuana can promote some deep sleep, it does disrupt the REM cycle and I’m not sure that’s a good thing. I know a lot of people in Seattle use marijuana for sleep purposes. I would like to nudge you in the direction of other things.

First, maybe you can try quiet time, meditation, or yoga. Maybe stretch lightly in the evening, turn off all artificial light except some soft red light and listen to relaxing music.

Second, maybe you have a nutrient deficiency that you don’t know about. Poor sleep could be linked to a number of nutrient deficiencies. Magnesium and other trace minerals are involved in so many processes in the body, yet even “healthy” diets fall very short of the recommended daily allowance. Especially if you exercise often, drink alcohol occasionally, and have a low calorie diet, it’s EASY to become DEFICIENT in some nutrients.

My favorite Magnesium supplement is called Trace Minerals and it is a GAME CHANGER, let me say. It relaxes the body and basically cures muscle cramping immediately.

Third, perhaps you should try small doses of melatonin or other relaxing herbs such as chamomile, Valerian root, holy basil, and ashwaganda.

These are just some things to consider! Educate yourselves and never stop learning. I go to bed around 8PM on four nights per week so I know a thing or two about getting to sleep. 1-3 milligrams of Melatonin does it for me and I make sure to get 200-400mg of magnesium every day.

Thanks for reading and stay tuned!

I feel that we’re really heading somewhere powerful and even though this blog has been around for some time, we’re about to take off! Leave a comment below!