Tips
Liquid Calories
First and foremost your number one fluid consumption overall is going to be with WATER, nothing will ever take the place of plain and simple water. Understanding that we are human our taste palate at times do crave a sweet beverage so the best way to handle this with liquid is the same way you handle it with food and that is by being prepared. Now for starters anything containing artificial sweeteners is a no go. So your main options will be:
Flavored Carbonated Water
Liquid Calories
First and foremost your number one fluid consumption overall is going to be with WATER, nothing will ever take the place of plain and simple water. Understanding that we are human our taste palate at times do crave a sweet beverage so the best way to handle this with liquid is the same way you handle it with food and that is by being prepared. Now for starters anything containing artificial sweeteners is a no go. So your main options will be:
Flavored Carbonated Water
Lemon or Lime CONCENTRATE
(I use this to make Lemon or Limeade. Very little is needed for a gallon as it can be adjusted to your taste, fill the rest up with your choice and type of water and add the stevia last as it has a tendency to foam up if disturbed. I find it’s easier to weigh the amount of stevia you use on a digital food scale so you know how much to add every time, put the top on and then shake or blend)
Lemon or Lime CONCENTRATE
(I use this to make Lemon or Limeade. Very little is needed for a gallon as it can be adjusted to your taste, fill the rest up with your choice and type of water and add the stevia last as it has a tendency to foam up if disturbed. I find it’s easier to weigh the amount of stevia you use on a digital food scale so you know how much to add every time, put the top on and then shake or blend)
Teas
Teas are great but there is only one tea that naturally has no caffeine in it and that is Rubios Tea. If you are trying to watch your caffeine intake be mindful of this and understand that even decaffeinated product still contain caffeine. Herbal Teas are a honorable mention there not tea but dried up fruit. If you opt to use herbal tea they tend to leave sort of a distilled after taste but it’s worth a try if your trying different options. Again make sure you add your stevia last, I find it’s easier to weigh the amount of stevia you use on a digital food scale so you know how much to add every time.
Cooking Meat
The main complaint when eating chicken, beef, fish etc. especially when you cook in quantity for a meal prep is that its dry. The reason is simply because we cook our food to fast. Avoid this simple issue by lowering the temperature and cooking your food longer. Cook your meat on 200 to 225 degrees for almost 3 hours (please unthaw first) while focusing on something else while it’s cooking, sounds crazy but you’ll thank yourself later and wonder why you haven’t been doing this your whole life. Now some variables exist such as thickness, type of meat, and how fast your oven cooks but the overall result is the same. Start keeping an eye on it coming up on that last 30-35 minutes to cook a bit longer or a little less. With fish its the same temperature range but takes a little longer to cook than the common traditional way. So for example a fish like salmon that cooks in about 8-9 minutes on 425 degrees will taste even better at 200-225 degrees for around 35-45 (plus or minus depending on other variables) minutes being very observant to remove when flesh yields flake texture.
Teas
Teas are great but there is only one tea that naturally has no caffeine in it and that is Rubios Tea. If you are trying to watch your caffeine intake be mindful of this and understand that even decaffeinated product still contain caffeine. Herbal Teas are a honorable mention there not tea but dried up fruit. If you opt to use herbal tea they tend to leave sort of a distilled after taste but it’s worth a try if your trying different options. Again make sure you add your stevia last, I find it’s easier to weigh the amount of stevia you use on a digital food scale so you know how much to add every time.
Cooking Meat
The main complaint when eating chicken, beef, fish etc. especially when you cook in quantity for a meal prep is that its dry. The reason is simply because we cook our food to fast. Avoid this simple issue by lowering the temperature and cooking your food longer. Cook your meat on 200 to 225 degrees for almost 3 hours (please unthaw first) while focusing on something else while it’s cooking, sounds crazy but you’ll thank yourself later and wonder why you haven’t been doing this your whole life. Now some variables exist such as thickness, type of meat, and how fast your oven cooks but the overall result is the same. Start keeping an eye on it coming up on that last 30-35 minutes to cook a bit longer or a little less. With fish its the same temperature range but takes a little longer to cook than the common traditional way. So for example a fish like salmon that cooks in about 8-9 minutes on 425 degrees will taste even better at 200-225 degrees for around 35-45 (plus or minus depending on other variables) minutes being very observant to remove when flesh yields flake texture.
Meal Spacing
A majority of all plans will use some sort of fasting period in between meals. The idea is to find out what works best for you. You could use 2.5 – 3 hour range up to a 4 hour spacing range in between meals depending on what your calorie intake is and what you can withstand without getting agitated. You want moderate manageable meals throughout the day so you control your blood sugar better not actually allowing yourself to get overly hungry and over eat. There is a such thing as making your calories work for you but again do not get caught up with theories and studies, action beats inaction everyday of the week. You have to do the work first, then when you get to the point of critiquing you can make small changes. When the dust settles your calorie intake is your calorie intake, the only thing that actually changes your body composition is the ratio in which the micronutrients are consumed which is already done for you.
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Meal Spacing
A majority of all plans will use some sort of fasting period in between meals. The idea is to find out what works best for you. You could use 2.5 – 3 hour range up to a 4 hour spacing range in between meals depending on what your calorie intake is and what you can withstand without getting agitated. You want moderate manageable meals throughout the day so you control your blood sugar better not actually allowing yourself to get overly hungry and over eat. There is a such thing as making your calories work for you but again do not get caught up with theories and studies, action beats inaction everyday of the week. You have to do the work first, then when you get to the point of critiquing you can make small changes. When the dust settles your calorie intake is your calorie intake, the only thing that actually changes your body composition is the ratio in which the micronutrients are consumed which is already done for you.
Contact us TODAY AND START
changing your life with a WINNING thought
704-499-0917
Best sweeteners
There are certain sweeteners for certain things. Stevia and Monk fruit work best for liquid in addition to no and low calorie content.
Agave and Natural Raw Sugar itself are also great. While both of these are super sweet they are best used for foods and liquids. Obviously I’m not talking about smothering or adding a massive amount but rather just enough to achieve a sweet taste. Both also carry a rather high calorie content but Agave has a very low glycemic rating and would be my first option for a actual calorie rich sweetener that’s really worth it.
Food hacks: Dressings and Sauces
When it comes to dressing stick with a dressing that is under 35 calories and try to stay away from the creamy versions but don’t let that dressing calorie content get out of hand like 100 calories per serving because in actuality thats the calories of a 4 oz chicken breast. The thing with sauces is that the lower the calories the higher the sodium usually so if you have high blood pressure or even if you’re trying to cut water be mindful but if your in a normal healthy state and just training vigorously, sweating a tremendous amount it will not hurt. Hello hot sauce!!!
Wheat Noodle Alternatives:
One time for my noodle lovers!!!!
When it comes to noodles there are 3 I recommend:
SPAGHETTI SQUASH
Kelp Noodles
ZUCHINNI NOODLES
Depending on your palate will determine which one is for you. All options can be done like normal noodles with the exception of kelp noodles that need to be loosened and softened first which you can do by mixing lemon juice and baking soda in a large bowl and continue to stir until the fizz dissipates then drop the noodles in, move them around and they will break down to normal noodle consistency, remove, place in a strainer, and rinse thoroughly. Zucchini noodles have to be spiraled. You do not have to boil them you could also sauté them. Spaghetti squash has to be cut in half placed in the oven and baked.
When finished rake it out with a fork into a bowl and it comes out of the squash like noodles.
Best sweeteners
There are certain sweeteners for certain things. Stevia and Monk fruit work best for liquid in addition to no and low calorie content.
Agave and Natural Raw Sugar itself are also great. While both of these are super sweet they are best used for foods and liquids. Obviously I’m not talking about smothering or adding a massive amount but rather just enough to achieve a sweet taste. Both also carry a rather high calorie content but Agave has a very low glycemic rating and would be my first option for a actual calorie rich sweetener that’s really worth it.
Food hacks: Dressings and Sauces
When it comes to dressing stick with a dressing that is under 35 calories and try to stay away from the creamy versions but don’t let that dressing calorie content get out of hand like 100 calories per serving because in actuality thats the calories of a 4 oz chicken breast. The thing with sauces is that the lower the calories the higher the sodium usually so if you have high blood pressure or even if you’re trying to cut water be mindful but if your in a normal healthy state and just training vigorously, sweating a tremendous amount it will not hurt. Hello hot sauce!!!
Wheat Noodle Alternatives:
One time for my noodle lovers!!!!
When it comes to noodles there are 3 I recommend:
SPAGHETTI SQUASH
Kelp Noodles
ZUCHINNI NOODles
Depending on your palate will determine which one is for you. All options can be done like normal noodles with the exception of kelp noodles that need to be loosened and softened first which you can do by mixing lemon juice and baking soda in a large bowl and continue to stir until the fizz dissipates then drop the noodles in, move them around and they will break down to normal noodle consistency, remove, place in a strainer, and rinse thoroughly. Zucchini noodles have to be spiraled. You do not have to boil them you could also sauté them. Spaghetti squash has to be cut in half placed in the oven and baked.
When finished rake it out with a fork into a bowl and it comes out of the squash like noodles.
