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Simple Solutions For Busy Eaters On The Run

Eaters On The Run…Eaters On The Run…

(Sung to The Doors, “Riders On The Storm”)

One of my clients is in the studio for 8-10 hours a day making a record…

Another one is a high school athlete…

Yet another client is a father and business owner…

And another works in an office building all day…

As I was talking with one of these clients about their nutrition plans this week, the client said something to the effect of  “I stay busy running around all day”. To me, this meant that it was a challenge for the client to get their proper nutrition in each day.

On one hand, staying busy is good.  The idle boring times of the day are the times when most of us struggle with food.  We’re tired, ears are ringing from listening to a 2 year old shriek all day (this is me), we want something to look forward to, something good.  We sit on the couch at night, we want to eat.  Instant gratification.

One the other hand when you’re busy, it can be challenging to get into the habit of setting yourself up for optimal nutritional success. Here’s how to overcome the challenge.

SETTING YOURSELF UP FOR SUCCESS

Access to wholesome, convenient snacks and meals that can travel anywhere is easier than ever before in the history of mankind.  Think about it.  We have:

  • Tupperware containers to carry our food
  • Microwaves to quickly heat up our food (I’ve stopped at gas stations before and asked to use their microwave.  How bad do you want it?)
  • Protein drinks (RTD – ready to drink)
  • Coolers to store our tupperware containers
  • Water bottles to drink from (Add crystal light and shake for a different treat)
  • Protein snacks – bars, chips, cookies, brownies, jerky, nuts, ostrim sticks
  • Fruit
  • Timers (to remember when to eat)

All you have to do is:

  1. Want it (lose weight, build muscle, get healthy)
  2. Do it
  3. Repeat

 

Off course, we’re all going to have those ‘off’ days.

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A client has a rough day at work, it’s grey, dreary cold outside, the kids are fighting, leaving messes all over the house. Once she gets things back in order, dishes cleaned up, dirty clothes picked up, bills paid, phone calls returned, homework checked, the dog walked, and the kids are finally in bed – IT’S HER TIME TO CHILL and watch “Grey’s Anatomy”.

If Ben and Jerry’s is going to make her feel better.  Do it.  I know that if she’s committed to her goals, has a chance to enjoy an occasional harmless guilty pleasure, she’s going to kick butt the next day and feel no guilt!  Understand that this is a “sometimes” behavior and not an everyday behavior.

Austin Nutritionist and Dietician, Carly Pollack reminds us that “any diet that is too rigid…breaks, and most people suffer from bouncing back and forth between extremes.”

Bouncing back and forth is going to mess you up in lots of ways.  Namely with your hormones.  If you’re a man, you certainly don’t want your testosterone and growth hormone (which regulate body composition) levels dropping due to yo-yo dieting. The fact that muscle mass decreases with age has been known for some time.

This is called Sarcopenia and is associated with a reduction in muscle mass and strength occurring with normal aging, associated with a reduction in motor
unit number and atrophy of muscle fibers, especially the type IIa fibers. The loss of muscle mass with aging is clinically important because it leads to diminished strength and exercise capacity.  If you plan on being strong and active in your 60’s, 70’s and beyond NOW is the time to act – not later.

Why lose more muscle, strength and exercise capacity from yo-yo dieting?

If overeating the wrong foods is an everyday behavior then the first step is to become motivated on accomplishing a goal.  Example – get in shape for an upcoming “Mud Run”, family photo shoot, vacation, Doctors orders, improve emotional well being or turn back the hands of time.  After all, we all KNOW that healthy eating and a healthy body are advantages in life, right?

 

THE GOAL HAS TO MATTER

 

The game is my wife.  It demands loyalty and responsibility.  It gives me back fulfillment and peace – Michael Jordan

(For me, one could substitute the words “FITNESS IS A HIGH PRIORITY” with the words “THE GAME IS MY WIFE” in the above quote)

So for my client who is busy running around all day, boredom is not the issue.

The issues are motivation, preparation and remembering to eat every few hours.

Let me give you my current nutrition program (understanding that everyone’s schedule is different) and then I’ll offer up some additional suggestions.

  • 4:45 am Wake up
  • 4:50 am 10 ounces of water
  • 4:51 am Coffee with Stevia
  • 5:30 am – 6:15 am Train clients in my gym
  • 8:00 am 1 Apple
  • 8:30 am 2 scrambled eggs, 9 egg whites, mushrooms, spinach cooked in a pan with Pam
  • 11:00 am Baked chicken, sweet potato, mixed vegetables
  • 2:00 pm Coffee. 2 tablespoons of all natural peanut butter (I love Nuttzo)
  • 4:00 pm Protein Drink
  • 6:30 pm Steak, chicken, turkey, fish, potato or rice, broccoli or veg
  • 9:00 pm Protein drink, protein bar, or some source of protein (optional)

Supplements are:  vitamin/mineral, fish oil capsules

Water: 1-2 Gallons a day

The above is a typical days eating for me. This is what I call early “Phase 1” of my nutritional program.  I don’t believe in going “cold turkey” overnight in terms of any sort of deprivation.  This is not a low carb diet.  I do not use a ton of supplements.  I’m just focused on cleaning up my diet having just come through the holidays.

note – I like to eat during the holidays, football season and take a break but don’t go crazy.

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Go Seattle!

Since I work from home (training business online and off), I have access to the kitchen all day.  My 2 year old has access to me all day.  This is my challenge.  But since I have 3 other kids who are in school now, it’s nothing new.

Knowing what I know now, if I were still working in the corporate world for 8-10 hours a day, here is how I would eat.

  • 4:45 am Wake up (this is typically when the 2 year old wakes up)
  • 4:50 am 10 ounces of water
  • 4:51 am Coffee with Stevia
  • 6:00 am – 6:30 am get the kids ready for school and to the bus
  • 8:00 am 1 Apple on the way to work
  • 8:30 am  10 ounces cut up grilled or baked chicken breast (I would prepare this on Sunday and have it ready to go in a tupperware container)
  • 11:00 am 10 ounces turkey, sweet potato, mixed vegetables (I would prepare this on Sunday and have it ready to go in a tupperware container)
  • 2:00 pm Coffee / Nuttzo
  • 4:00 pm Protein Drink (I would have this in a tupperware container and only need to add water)
  • 6:30 pm Dinner at home – Steak, chicken, turkey, fish, potato or rice, broccoli or veg
  • 9:00 pm Protein drink, protein bar, or some source of protein (optional)

 

Supplements:  vitamin/mineral, fish oil capsules

Water: 1-2 Gallons a day

Once again, this is Phase 1 of my nutritional program.  Getting those first 2 meals right is the key in Phase 1.

DIGEST TO PROGRESS

Just by getting the first 2 meals of the day right, I’m setting myself up for major success.  The fruit (Apple) provides energy.  Your body is in an energy production state in the morning after having gone through the repair work (involving protein) while you slept.  Thirty minutes later, the fruit is fully digested and you are now ready to pound down the protein.  Protein will help keep you full, in a positive nitrogen balance which helps maintain your lean muscle and in 2 1/2 – 3 hours you’ll have digested the bulk of this meal and will be ready for meal #3.

No bloat, no impaired digestion.

Since you’re focusing on digestion, you’re not bogging your body down with carbs, protein, fats, sugars which all have to be dealt with differently causing the digestion process to come to a near standstill.

DIGESTION REQUIRES ENERGY

Count how many antacid and indigestion commercials you are exposed to leading up to and during the Super Bowl.  Have you ever stopped to think about WHY you get indigestion?  Wrong food choices, wrong food combinations.  Hey, I love to eat but I also know how to quickly undo the damage if I do decide to go all out for a Superbowl splurge.

If you want more energy, focus on digestion.  Digestion requires energy.  If you’re yawning nonstop during the day after a meal, feeling low, mood swings, you’re experiencing an energy deficit. Your body is stealing your energy in order to help with digestion. Most people deal with this all day long but they don’t know what the root cause is because they’ve never been told.

A simple tweak here and there will correct this. We are meant to be full of energy, strength and possess a positive mindset.  If we do not, one of the first places that needs evaluating are our food choices.

Don’t believe me?  Try it.  You’ll feel a difference within just a few hours.  Stick with it for 3-7 days and you’ll be a believer.  What have you got to lose?

MAKE THE TIME AND YOU’LL BE RICHLY REWARDED

Take the time to prepare your meals.  You’ll feel better, make better progress towards your health and fitness goals and you’ll have one less thing to think about – just heat the container in the microwave and eat.  Repeat.

Doing this will give order to your life instead of just another week of chaos and an extra 1-2 lbs of weight gain.  If you mess up a meal or a day, get up, brush yourself off and pick up where you left off.  This is not about being perfect.  It’s about doing the best that you can.  Just get those first 2 meals right.

 Top achievers are not perfectionists…

To sum up…use:

  • Tupperware containers to carry food
  • Microwaves to quickly heat up your food (I’ve stopped at gas stations before and asked to use their microwave.  How bad do you want it?)
  • Protein drinks (RTD – ready to drink)
  • Coolers to store your tupperware containers
  • Water bottles to drink from (Add crystal light and shake for a different treat)
  • Protein snacks – bars, chips, cookies, brownies, jerky, nuts, seeds, ostrim sticks
  • Fruit – apples, grapes, pears, bananas, raisins, prunes, oranges, etc
  • Timers (to remember when to eat)

All you have to do is:

  1. Want it (lose weight, build muscle, get healthy)
  2. Do it
  3. Repeat

Commitment is what transforms a promise into reality. It is the words that speak boldly of your intentions. And the actions which speak louder than the words. It is making the time when there is none. Coming through time after time after time, year after year after year. Commitment is the stuff character is made of; the power to change the face of things. It is the daily triumph of integrity over skepticism.

Although no one fully understands the digestive system and how it works (don’t believe them if they say they do) the proof is in how you feel.  More energetic or less energetic?  More strength or less strength.  Weight gain (fat and water) or weight loss while maintaining muscle?

These are all signals.  Pay attention to them – these signals will tell you the real story.

Scott

P.S.  Man claims that he tried 10 different diets in 50 days.  Normally I ignore this type of “advice” because, after all, it is a “news” story.  In this case, though, what caught my attention was the last paragraph in which the author says:

For me personally, diets aren’t the answer. By restricting anything, whether it’s calories or certain food groups, it ends up leading to resentment and anxiety, and the only thing that seems to cure either of those is the very food you’re trying to avoid.”

Here’s a link to the full article:

https://www.yahoo.com/health/i-tried-10-diets-in-50-days-heres-what-actually-108173225142.html

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