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?

How to Quit Harmful Pre-Workout Supplements and Drastically Reduce Coffee by Going Green (Matcha)

I went WAY overboard with caffeinated pre-workout powders, energy drinks, and coffee for a few years in my life.

Since I have a strong background in nutritional supplements, I know my way around the industry and I’ve experienced many products. Any product that contains caffeine is something you’ll feel very quickly and that is a huge selling point.

preowkr

My first ever pre-workout powder that I used was N.O. Xplode. The caffeine boost made my workouts super fun for a period of time. Then I realized that I could just take a scoop of N.O. Xplode before I went to work and then I had energy for my customers. Unfortunately, there was always the inevitable crash. Continue reading

The Insider’s Guide to the Top FAT LOSS Supplements for Healthy Weight Loss

The Fat Loss client comes in many forms, but something so primary connects all of us together.

It is to have felt the urge.

The desire from within making us aware of our imperfections, to be understood in each unique way.

Now there’s something that can help, so¬†empower¬†yourself with knowledge.

Top Supplement List for Fat Loss

Research + Fieldwork  =  The Top Supplements for Fat Loss.

Starting off our list with an ocean treasure…

1. Omega-3 Fish Oil

Fish oil, almost entirely comprised of healthy polyunsaturated fats is a real boost for our biology.

Omega-3's: Must Have for all Weight Loss Programs

Break it down to the body at a cellular level. Now chunk back up and take some Omega-3 Fish Oil. As the fish oil gets absorbed into your body, individual cells can now thrive. Multiply that cell by 100 trillion, and you now have 100 trillion individual cells supporting your every thought, move, and function.

Fish Oil Prevents Heart Disease.

This statement is backed up by pure Fact, as true in scientific research. Healthy heart power is key to fitness!

But the benefits don’t end here…

Fish oil promotes healthy joints and efficient use of carbohydrates for energy.

“But I already take fish oil…”

Take more, see what happens.

Body composition typically improves noticeably for people taking up to 5 grams of fish oil per day.

For guys, body composition changes will give you that wide shoulder look and a more tapered waist — adding to that V-Shape appearance.

Even if no pounds reduce, women with better body composition can improve their hourglass curves in just the right areas.

"Booté" ...a Fish Oil story

Eat fish twice a week, or get yourself an Omega-3 Fish Oil supplement from a well-reputable brand.

This is your life we’re talking about.

2. Whey Protein: The King of the Protein

Out of all protein sources available, no source is as nutrient-dense and versatile as Whey Protein.

Support your Body!

Whether you’re a seriously active person or a gastric-bypass patient, Whey Protein is a natural way to elevate quality of life.

This is why Whey is King:

  • Whey is easy to digest, while red¬†meat is taxing on the body
  • Animal protein and Whey protein both supply essential building blocks for the body, but Whey has less of a digestive price tag than meat.
  • Good digestion promotes good weight loss.
  • Weight loss is supported by the¬†naturally¬†occurring health antibodies found in Whey Protein.
  • Whey Protein Strengthens the Body.

So now you know what whey protein is, you just need to know where Whey Protein is.

  1. Mixed with oatmeal for breakfast
  2. To recover muscles after your workout, the protein shake.
  3. To be fit, you need premium snacks.
  4. A luscious Spring fruit smoothie.

You can do anything you want with Whey Protein, whenever you want.

Whey Protein promotes good ol’ fashion lean muscle.

Thats how You Burn Fat and keep Muscle Tone.

All of this evidence supports Whey Protein as the King of Protein.

3. Green Tea

What happens when naturally occurring caffeine meets super power antioxidant?

The healthiest natural thermogenic fat burner on the market!

  • Antioxidants protect skin, hair, eyes, muscles, and heart from damage.
  • Moderate amount of caffeine gives your metabolism some extra juice.

The taste and aroma of Green Tee is full of memories from my childhood, so I do enjoy a cup. Even so, the capsules are very convenient.

Fat Loss products have in common…

These three supplements are some of the most powerful health boosting products available. All of these supplements have proven qualified health claims, in addition to dozens of credible testimonials.

If you want to improve your health and lose fat simultaneously, make these three supplements a regular part of your daily routine.

You won’t regret it.

Especially with the sunny season right on the horizon.


Daily News Roundup, fat butts are good, green tea anti-cancer, and more

Daily Roundup

1. Got a fat butt? Could be a good thing.

  • Fat distribution is important for your health.
  • Hip and Thigh fat can reduce risk of diabetes and heart disease
  • Stomach fat, on the other hand, releases harmful cytokines that increase risk of heart attack and diabetes.

http://www.msnbc.msn.com/id/34830500/ns/health-diet_and_nutrition/
 

2. Smokers should drink Green Tea

  • Study indicates non-green tea drinking smokers have 13 times¬†GREATER chance of developing lung cancer.
  • Drink one or more cups per day AND
  • Quit smoking.

 http://www.webmd.com/smoking-cessation/news/20100112/green-tea-may-cut-smokers-lung-cancer-risk

3. The Swine Flu vaccine is waiting on you.

  • The flu shot is widely available, but you don’t want it do you?
  • Government is highly encouraging you to get a vaccine.
  • But H1N1 outbreaks continue to decrease
  • Is the worst already over?

http://abcnews.go.com/Health/SwineFluNews/h1n1-vaccines-now-public/story?id=9536289&page=1
4. Exercise keeps grandpa’s brain sharp

There is a stage before dementia that involves reduced cognitive capacity, exercise can prevent this.

  • Greater blood flow to brain
  • Nerve-protecting compounds
  • Improved development and survival of neurons
  • Decreased risk of heart and blood vessel disease
  • Go exercise, helps grandpa, helps you too.

 http://www.cbc.ca/health/story/2010/01/12/exercise-mild-cognitive-impairment-dementia.html

Fat Loss in a Pill – Demystifying Popular Natural Weight Loss Supplements

3

Common “natural” fat loss supplements

Do these things actually work?

Today a customer purchased $90 of Acai juice because, “this stuff actually works. I’ve lost ten pounds already.

If testimonials weren’t influential, I’m not sure how we could sell a lot of these products. Thats Social Proof in action.

The following list exposes the claims of common Natural Weight Loss Supplements available in your local health store.

1. The Tea-based Fat Burner

Research has proven that Green Tea boosts metabolism and fat burning, in addition to being a great source of antioxidants.

For most people, a Tea-based fat burner is a healthy option that works over time.

2. Natural Appetite Suppresent

If you’re looking to suppress your appetite, stay away from Alfalfa because it will do the opposite. On the other hand, many people find benefits from using a particular plant supplement that tricks your mind into thinking it’s full.

Hoodia gordonii has minimal science to establish fact, but most people find that it works as it claims. You take this an hour before your meals and you will have a smaller appetite.

The drawback? I think your body does NOT enjoy being tricked all the time, because over a few weeks, many of my customers have said the effects stopped working. The body simply adapts.

You might find benefit if you are going on an exotic vacation in three weeks and need to slim down, but this does not seem like a long term solution.

3. Herbal Sugar Killer

Imagine, for a moment, chewing on a leaf and losing your ability to taste sugar. It’s true.

Chewing on Gymnema sylvestre will block your tongue’s sweet taste receptors and turn your ice cream dessert into a melting pile of revolt.

So internally, it seems to reduce glucose from entering into the blood stream from the intestines. Thus, having a blood sugar lowering effect.

Will it work for you? Maybe, but if you still eat sweets, I wonder where all the glucose is going to go…

4. Fiber Filler Upper

You have probably heard how fiber can fill you up without the calories. No doubt in my mind that fiber is a highly valuable nutrient that contributes to a healthy colon, smooth bowel movements, and fat loss.

The Fiber strategy is one that I definitely find myself backing.

One of our most popular weight loss fiber blends is called PGx, which seems to be a powerful regulator in blood sugar levels. You take it 30 minutes before meals and the fiber begins to absorb liquids, expands, and makes you want to eat less food during your subsequent meal.

Aside from the weight management benefits, the idea of disease prevention and smooth movements is so valuable that you would have to be a** backwards not to recognize it.

Relax, it’s a joke. But, If you already consume 35 grams of fiber per day, then chances are that you’re probably not overweight.

Since most people don’t get enough fiber from nutrition, a fiber supplement can promote healthy weight loss.

5. EXTREME BURN PILLS

These are on a whole other level. They affect your body’s natural metabolism with a significant blend of herbs, amino acids, stimulants, or chemicals. Some names you may recognize include Redline, Hydroxycut, Hot Rox, and Ripped Fuel.

Common side effects include feeling jittery, increased heart rate, warmer body temperature, poor sleep, loss of muscle mass, and an empty wallet.

On the other hand, benefits are an increased metabolism, very high energy, and a cool looking bottle.

These aren’t healthy, don’t give sustainable fat loss, and are really expensive. But I’m all about freedom of choice, and if a customer wants me to tell him which one is the strongest — well it just makes my job easy because I can bring in big profit for my company.

6. Acai Berry Juice / Capsules

Known for its exotic origin in the depth of the Amazon forest, this berry has found its way into pop culture from Oprah to your grandma. How do you even pronounce it anyway?

I pronounce it “Ah-Sigh-E” and gain instant street cred from my customers. Either way, Acai is a mass marketed supplement in America that only comes in juice, powder, or pill form. The fresh berries are not viable in our market.

Acai is known as a super antioxidant, with other benefits including healthy fat and protein.

Truth: Acai is a very healthy and nutritious supplement.

Myth: Acai burns more fat than a cup of coffee.

Anything with caffeine will likely produce greater fat oxidation effects than Acai.

The people who benefit most from Acai are those who already have a somewhat poor diet. Adding acai to a bad diet is like adding Michael Jordan to a high school basketball team: The team will still not be very good by professional standards, but the star player brings up the value of the team.

If you are already eating a balanced diet with fruits and vegetables, acai is unnecessary, but feel free to indulge if you have the spare money and curiosity.

I only support TWO of the above fat burners.

Can you guess which ones?

Take a moment to notice the ones you are attracted towards most.

Based on overall health and effectiveness, I would support Green Tea fat burners, and Fiber Filler Uppers as a means of promoting healthy weight loss.

The extreme weight loss pills might take you for a ride, but they will leave you worse off than where you started.

Diet and exercise

Lets keep it real, my friends.

The best Fat Loss known to man

This blog is as close as you’ll come to the magic pill. The reason is that here at Ellison Fitness, we’re all about nutrition and effective exercise — because it works.

Check the blog archive for meal strategies that keep you lean and satisfied.

And Stay tuned for more practical tips…