Top Five Tips To Make Meal Prepping Manageable

Whenever I do an intake call with a new prospective athlete, we almost always get into the cost-benefit analysis of doing a macros program. The benefit is that a good macros program (such as what you will get with Lean Mean Green Health) is going to be the most efficient way to attain your goals, whether that is muscle gain, fat loss, improved health, improved energy, or some combination of these. The cost is that tracking macros is difficult, especially in the beginning. I always try to make this very clear to people up front, because I know that I personally appreciate transparency when I am thinking about starting something new. Even if you are not doing a macros program, however, it can still be difficult simply to plan food and stick to your nutrition program. No matter where you are on your nutrition journey, it's helpful to have some tricks up your sleeve for making meal planning and meal prepping as fast and as easy as possible. So, with that being said, below are my top five tips to make meal prepping manageable.

1. Use your crock pot!  I love a one-pot meal. Not only are these meals delicious, especially as the weather starts to get cold, but they are simple and easy. Most of the time, all you have to do is put the appropriate ingredients into the crock pot at the beginning of your day, set it to the cooking temperature that you want, and then leave it to do its thing. When you get home later that night you will have a delicious and nutritious meal ready for you to eat, no extra steps necessary.

2. Outsource the knife work!  Hear me out on this one - I am a person who loves to cook. I like to grocery shop for the perfect ingredients, peel, chop, and prepare whatever needs to be done, I like to sear and blanch and roast. I like all of it. But only when I have the time. When I'm in a rush, it's the last thing I want to do. And most of us lead busy lives, and we are in a rush at the end of our day when it comes time for dinner or when we are preparing meals for the future. Don't let this be an excuse to get off track! Buy your food already chopped, peeled, cut, and whatever else you need. Yes, buying pre-washed and cut produce is a little bit more expensive, but very often people find that the cost difference is well worth the convenience.

3. Cook in bulk!  If you are already taking the time to cook, you might as well make as much as you can. Whether you are cooking on the grill, in the oven, on the stove, in your crock-pot, or whatever else, cook as much as you can fit. One of the issues with meal planning and prepping is the foreverness of it - we eat, we get hungry again, we eat, we get hungry again. It's endless. But that doesn't mean we have to cook every single time, and the cooking is what tends to take the longest.  Don’t give yourself the excuse to reach for something fast and easy and unhealthy when you're strapped on time - cook in bulk!

4. Use your refrigerator and freezer!  If you're going to cook and bulk, you'll want to make best friends with your refrigerator and freezer. Portion out meals into refrigerator and freezer safe containers, and then save them for another day. If you are a real meal-prep ninja, you can even write the macros of the meal in dry erase marker on the top of the container. Then, when things get super crazy, not only do you have food ready to go, but you know exactly what macros are going to be coming with it.

5. Track your food a day ahead of time! If you have worked with me before then there is just no way you haven't heard me suggest this, maybe even multiple times. But that's because it works! Track your food for the next day before you go to bed each night. Even if plans change, you will be much more likely to hit your nutrition goals if you at least have a plan. And if things don't change, then you have a perfect roadmap to get you to a day of perfect nutrition and/or macros.

Why Should You Work With A Nutrition Coach

I believe that the importance of nutrition is widely, although certainly not universally, acknowledged. Whether your goal is to lose weight, build muscle, improve athletic performance, or simply feel better, most people understand that the food you eat plays a critical role. However, with the abundance of information available online, much of it contradictory, figuring out what works best for you can be overwhelming. This, among other places, is where a nutrition coach can make a world of difference.  Here are some specific examples of how a nutrition coach can help you get the most success from your nutrition:

1. Personalized Guidance

One of the biggest advantages of working with a nutrition coach is the personalized guidance you receive. No two people are the same; what works for one person might not work for another. A nutrition coach takes into account your unique needs, preferences, and lifestyle to create a plan that is tailored specifically for you. This personalized approach ensures that the strategies you adopt are sustainable and effective, making it easier to reach your goals.

2. Accountability and Motivation

Sticking to a nutrition plan can be challenging, especially when life gets busy or when progress seems slow. A nutrition coach provides the accountability and motivation you need to stay on track. Regular check-ins, progress tracking, and ongoing support help keep you focused and committed. Knowing that someone is there to support you and hold you accountable can be the difference between giving up and pushing through.

3. Expert Knowledge and Experience

The field of nutrition can feel complex and complicated, and it’s easy to fall into the trap of following fad diets or misleading advice. A qualified nutrition coach brings expert knowledge and experience to the table. A good nutrition coach (shameless plug for LMGH) will stay up-to-date with the latest research and understand how different foods, nutrients, and habits affect your body. This expertise ensures that the guidance you receive is evidence-based and effective, helping you avoid common pitfalls and make informed decisions.

4. Behavioral and Lifestyle Coaching

Changing eating habits involves more than just knowing what to eat. It often requires a shift in mindset and behavior. Nutrition coaches are trained to help you navigate the psychological aspects of eating, such as emotional eating, food cravings, and stress-related eating. By addressing these underlying factors, a nutrition coach helps you develop a healthier relationship with food and create lasting lifestyle changes.

5. Customized Solutions for Specific Goals

Whether your goal is weight loss, muscle gain, improved athletic performance, or managing a health condition, a nutrition coach can develop a plan that aligns with your specific objectives. They can adjust your diet based on your progress, refine your approach as needed, and ensure that you’re on the right path to achieving your goals efficiently. This customized approach maximizes results and minimizes the risk of setbacks.

6. Support During Plateaus and Challenges

Most people encounter challenges and plateaus on their journey toward better health. These can be frustrating and demotivating. A nutrition coach helps you overcome these hurdles by offering strategies to break through plateaus and providing emotional support during tough times. They work with you to adjust your plan and find solutions that keep you moving forward.

7. Long-Term Success

Ultimately, the goal of working with a nutrition coach is not just short-term results but long-term success. A nutrition coach empowers you with the knowledge and skills to maintain your progress long after the coaching relationship has ended. By teaching you how to listen to your body, make informed food choices, and develop healthy habits, a nutrition coach sets you up for a lifetime of wellness.

Conclusion

Investing in a good nutrition coach (ya know, like at Lean Mean Green Health) is an investment in your health and well-being. The personalized guidance, expert knowledge, and ongoing support they provide are invaluable in helping you achieve and maintain your health goals. Whether you’re looking to lose weight, enhance your performance, feel your best, or all of the above, working with a nutrition coach can be the key to unlocking your full potential.

Yo Soy Soy-Free

In recent years, soy has become a staple in many diets, whether people intend it to be or not.  In fact, if you read nutrition labels you will realize how difficult it can feel to find products that do not contain soy, even in places you would never expect it to be.  This is primarily because soy is such an incredibly cheap subsidized crop (which is a whole other blog for another day).  Despite soy’s popularity - such as eating edamame or drinking soy milk - and ubiquity - such as being an additive to everything from seasonings to cooking sprays and more - soy has become a staple in many diets. However, despite its popularity, there are compelling reasons to reconsider its place on your plate. In this blog I will highlight some reasons why everyone should consider removing, or at least reducing, soy consumption.

1. Hormonal Disruption

Soy contains phytoestrogens, and phytoestrogens are classified as endocrine disruptors.  Endocrine disruptors are plant compounds that block, disrupt, or mimic the body’s hormones. For some individuals, particularly those with hormonal imbalances or conditions like PCOS, consuming soy can exacerbate symptoms by further disrupting hormone levels.  Even those who do not have a pre-existing condition may find that their hormones become dysregulated over time with the consumption of soy.

2. Thyroid Function Interference

Soy isoflavones can interfere with thyroid function, particularly in individuals who already have compromised thyroid health. These isoflavones can inhibit the absorption of iodine, which is crucial for thyroid hormone production. Hypothyroidism (which is when an individual has an underactive thyroid) can lead to symptoms such as fatigue, weight gain, depression, and more, and has become more and more prevalent in recent years.

3. Digestive Issues

Soy contains antinutrients such as lectins and protease inhibitors, which can interfere with digestion as well as the absorption of nutrients. These compounds can cause gastrointestinal distress, including bloating, gas, and stomach pain. Even those who think that they tolerate soy well should remove it completely for a minimum of 30 days.  Once the gut lining has healed, one can add it back in and see the body’s true reaction.

4. Allergenic Potential

Soy is one of the top eight allergens, affecting a significant portion of the population. Even if you don’t have a full-blown soy allergy, you might have a sensitivity or intolerance. Symptoms can range from mild digestive issues, joint pain, and brain fog, all the way to more severe allergic reactions like hives or anaphylaxis. Eliminating soy can help you determine if it’s the culprit behind any unexplained symptoms you may think are simply “normal” for your body.  Because soy is a protein, people with autoimmune disorders will see huge benefit from removing this allergen from their diets.

5. Environmental and Ethical Concerns

The majority of soy produced globally is genetically modified (GMO) and heavily treated with pesticides. These agricultural practices can have detrimental effects on the environment, including deforestation and loss of biodiversity. Additionally, concerns about the long-term health impacts of consuming GMOs and pesticide residues make soy a less appealing option for those prioritizing natural and sustainable food sources.

6. Impact on Gut Health

Recent research has highlighted the importance of a healthy gut microbiome for overall health. Soy’s antinutrients can disrupt gut health by affecting the balance of beneficial bacteria. A healthy gut is linked to improved immunity, better mood, and reduced risk of chronic diseases. Removing soy from your diet can be a step towards fostering a healthier gut environment.

Ok, time to take it home here.  Let’s wrap it up.  While soy is often advertised as a convenient, ethical, and protein-rich addition to your diet, it comes with several potential health risks and ethical concerns that are worth considering. If you experience hormonal imbalances, thyroid issues, digestive problems, or simply want to make more environmentally conscious food choices, removing soy from your diet will be beneficial.  When looking for ethical protein, well-raised and ethically-treated animal products (such as those from a local regenerative farm) are always your best bet.  Even if you’re not completely sold on whether you should remove soy or not, remember that you can treat this as a n=1 experiment.  Remove soy completely for 30-60 days (you will have to read nutrition labels and be very specific at restaurants).  After this, you can add it back in and look for signs of inflammation, such as skin irritation, gut irritation, brain fog, joint pain, etc.  Or, once you realize how much better you feel without soy in your diet, you can simply continue to leave it out and send me a thank-you email (this would ideally include pictures of your dog, cat, or other household pets).

Quality Vs. Quantity - How Long Should You Workout?

In my initial conversations with most of my athletes, we almost always cover the subjects of sleep, nutrition, and training.  When we get to the subject of training, I often find the prevailing belief is that longer and/or higher volume workouts equate to better results. I can understand the logic behind this - if some is good, more must be better, right?  It’s tempting to fall into the trap of thinking that spending hours in the gym, or cramming a ton of work into a short period of time, will lead to superior gains in muscle, endurance, and physique. In reality, however, the majority of quality research suggests that longer and higher volume training is not necessarily better. Below are some of the reasons why this is the case for many athletes:

1. Risk of Overtraining and Injury:  Longer workouts can increase the risk of overtraining, which occurs when the body is not given enough time and resources to recover between sessions. This can lead to fatigue, decreased performance, and even injuries. Shorter workouts, on the other hand, often allow for more effective recovery, reducing the risk of burnout and ensuring that your body is primed for each session.

2. Efficiency and Intensity:  Shorter workouts usually encourage greater efficiency and intensity. When you're working with a limited time frame, you're more likely to focus on high-intensity exercises, which are proven to be highly effective.  If I could stress one thing to most of my athletes, whether they have a focus in CrossFit or powerlifting or triathlons, it would be that the magic is in the intensity and the intention.

3.  Diminishing Returns:  The concept of diminishing returns plays a significant role in fitness. When you first start exercising, your body responds quickly to the increased activity, yielding noticeable results.  As I like to say, everything works for a little while, but few things will work long-term. As you extend the length of your workouts, the benefits begin to plateau for a multitude of reasons.  These reasons can include a lack of focus, lack of intensity, and increased fatigue on the central nervous system.

4. Adaptability and Sustainability:  One of the most critical aspects of any fitness program is sustainability. Long workouts, or workouts that cram too much into too short of a time, can be difficult to maintain over time, especially for those with busy schedules. Shorter, more intense workouts are easier to fit into a busy day and are more likely to become a long-term habit. Consistency is key to achieving and maintaining fitness goals, so finding a sustainable routine is crucial.

5. Mental Focus and Motivation:  Longer workouts can lead to decreased focus and motivation. After an extended period of time, it's common to lose concentration and enthusiasm. Shorter workouts are easier to stay mentally engaged with, leading to better form and technique, more energy, and often a more enjoyable experience. This increased focus will translate to better results in the long run.

The Wrap Up and, of Course, The Nuance:  In the world of fitness and athletics, longer workouts and higher volume workouts aren't always better.  Yes, there are some exceptions, although I would argue even these exceptions are not the case all of the time.  If your sport is ultra-distance running or Ironman triathlons, you have to do the long grinds and high volume training.  There is no way around this is you want to be able to perform on game day.  Even in these cases, however, athletes who incorporate some shorter sessions at a higher intensity tend to have better results and less injuries.  Overall, quality beats quantity, and shorter workouts can often deliver superior results with fewer risks. By focusing on intensity, efficiency, and sustainability, you can create a training routine that fits your lifestyle and helps you achieve your fitness goals without the drawbacks of overtraining and injury. So the next time you're tempted to add extra time to your workout, or cram more sets into a shorter time period, remember that sometimes less is more. Prioritize smart, focused training and enjoy the benefits of a healthier, happier body.

Why You Should Be Warming Up

Whether you're a seasoned athlete or brand new to fitness and sport, it seems likely that you’ve been told you need to warm up before training.  We are all busy, however, and therefore the temptation to dive headfirst into a workout is understandable. Today’s blog post is to encourage you not to talk yourself out of a quality warm up, even when you’re tight on time. Warming up is the prelude to a successful training session, and it sets the stage for optimal performance and reducing the risk of injury. Let’s go ahead and delve into a little bit more detail on why warming up should be an indispensable part of every fitness regimen.

1.  Warming up will prime your body. Try to think of your body as a complex machine, intricate in its design and function (yes, that old cliche). Just as a machine performs better when properly primed and lubricated, so too does your body. A quality warm-up session gradually increases your heart rate, boosts circulation, and raises your body temperature, effectively priming your muscles, joints, and cardiovascular system for the upcoming tasks. This preparation enhances muscle elasticity and joint mobility, allowing for smoother, more fluid movements during exercise.

2. Warming up is a huge part of injury prevention.  One of the most compelling reasons to incorporate a warm-up into your workout routine is injury prevention. Engaging in physical activity with cold, stiff muscles significantly increases the risk of strains, sprains, and other maladies. By gradually increasing blood flow to the muscles and methodically increasing flexibility, a proper warm-up reduces the likelihood of muscle tears and joint injuries. Additionally, warming up prepares the nervous system, enhancing neuromuscular coordination and proprioception, which are essential for balance and stability during exercise.

3. Warming up is key for performance enhancement.  Beyond injury prevention, a well-executed warm-up will also enhance your overall performance. By gradually elevating your heart rate and activating key muscle groups, you optimize your body's readiness to meet the demands of your training session. This increased readiness translates to improved strength, power, and endurance during exercise. Furthermore, a warm-up session can mentally prepare you for the task ahead, sharpening focus and concentration while reducing feelings of fatigue and discomfort.

Now, as you may have guessed, not all warming up is created equal.  Yes, is it likely that doing something is going to be better than doing nothing, even if it’s not a particularly well thought out plan.  That being said, it will be more beneficial if one has a tailored approach to his or her warm up.  It's essential to recognize that not all warm-ups are going to be appropriate for every situation. The ideal warm-up should be executed with the specific demands of your training in mind, as well as your individual fitness level. Your choices of dynamic stretches, muscle activation exercises, mobility drills, and aerobic activity can and should vary depending on who you are and what you are preparing to do.

So, what’s the takeaway here, team?  Well, I hope I’ve made a strong case for a solid warm up, regardless of what physical passion you are pursuing.  By priming your body you are more likely to prevent injuries, enhance performance, and set the stage for success with every training session. I hope that the next time you're tempted to skip the warm-up, you will remember its importance in laying the groundwork for a safe, effective, and rewarding workout.

You can, And Should, Do Hard Things

In a world where comfort, convenience, and efficiency seem to be prioritized above all else, the notion of deliberately seeking out challenges and embracing difficulty might seem counterintuitive. However, I firmly believe that it is precisely in the face of adversity and hardship that we often find the greatest opportunities for growth, learning, and personal development. Whether it's tackling a daunting project, pushing physical limits, or confronting emotional obstacles, the act of doing hard things is essential for both individual advancement and collective progress.

Embracing Growth

At the heart of the matter lies the concept of growth. Just as muscles need resistance to become stronger, individuals need challenges to develop their skills, resilience, and character. By willingly engaging with difficult tasks or situations, we invite opportunities to stretch our abilities, expand our comfort zones, and discover untapped potential.

Consider the athlete who pushes through grueling training sessions to achieve peak performance, or the student who perseveres through academic challenges to master a complex subject. In both cases, the journey is marked by struggle, setbacks, and moments of doubt. Yet, it is precisely through these hardships that true growth occurs. Each obstacle overcome builds confidence, determination, and a sense of accomplishment that transcends the immediate challenge.

Cultivating Resilience

Life is inherently unpredictable, and a reality of the human experience is facing heartbreak and suffering to various degrees. In these times of adversity, the ability to navigate one's circumstances with resilience becomes invaluable. By willingly confronting and overcoming difficult situations, individuals actually develop the resilience needed to weather life's storms in other areas as well.

Think of the entrepreneur who faces repeated failures before achieving success, or the artist who endures rejection after rejection before finally gaining recognition. In each case, resilience is not only a key factor in overcoming obstacles but also in maintaining the motivation and perseverance necessary to pursue one's goals in the face of adversity.

Fostering Adaptability

In a rapidly changing world, the ability to adapt to new circumstances and challenges is more important than ever. By actively seeking out hard things, individuals cultivate adaptability—the capacity to respond effectively to changing situations, learn from experience, and innovate in the face of uncertainty.

Consider the professional who embraces new technologies and methodologies to stay ahead in their field, or the adventurer who navigates unfamiliar terrain with confidence and curiosity. In both cases, the willingness to confront difficulty head-on fosters a mindset of adaptability, enabling individuals to thrive in dynamic and unpredictable environments.

Inspiring Innovation

Some of the greatest achievements in human history have been born out of the pursuit of overcoming seemingly insurmountable challenges. From space exploration to medical breakthroughs to world record athletic feats, the pursuit of hard things has driven innovation and progress across every domain of human endeavor.

When individuals dare to dream big and take on audacious goals, they inspire others to do the same. Visionary leaders, creators, and athletes who dare to tackle the world's most pressing problems inspire others to join them in the pursuit of a better future.

Conclusion

The true essence of personal and collective growth lies in the willingness to embrace difficulty, confront adversity, and do hard things.  By willingly engaging with challenges, whether that be starting a workout program or pursuing one’s PhD, individuals cultivate resilience, adaptability, and innovation.

So, the next time you find yourself faced with a daunting task or obstacle, remember that it is precisely in the act of doing hard things that you unleash your fullest potential and inspire others to do the same.

Excess Iron and Hemochromatosis

While this isn’t always the case, over the past couple of years I have found that the majority of my competitive athletes are males.  While I work, and have worked, with some incredible female athletes, this is just how things have shaken out in recent years.  Due to this configuration, I have found that I frequently feel the need to speak to my athletes about excess iron, as well as hemochromatosis.  If you don’t know what these things are or why you should be aware of them - especially if you are a male athlete - then you’ve come to the right place!  Here’s what you might want to know:

Hemochromatosis is a genetic disorder that causes the body to absorb and accumulate too much iron from the food we eat. Over time, this excess iron can build up in vital organs such as the liver, heart, and pancreas, leading to serious health complications, including organ damage and failure.  Furthermore, even if an athlete doesn’t develop hemochromatosis, run-of-the-mill iron overload is an issue as well. While both men and women can develop hemochromatosis and iron overload, it is more commonly diagnosed in men.  While there are other factors involved, a large part of why we see this more in men is because women lose iron through menstruation and pregnancy, and they tend to naturally store less iron than men do. It should be noted, however, that after menopause or a hysterectomy, the risk increases for women.

Before we go on, let’s talk a little more about Iron.  Iron is an essential mineral for the body, playing a crucial role in oxygen transport and muscle function. Male athletes, especially those involved in intense training regimens, may experience a temporary increase in iron levels due to factors like increased red blood cell turnover and dietary intake.  The dietary intake part is particularly important to note, as most athletes (especially those who work with Lean Mean Green Health) are eating large amounts of iron-rich animal protein.  While the body has mechanisms to regulate iron levels, excessive accumulation can overwhelm these mechanisms, leading to the development of excess iron levels or hemochromatosis.

Ok.  So.  If you’re a male athlete, do you have to reduce your protein intake?  Should you stop competing?  Luckily, the answer to both of these questions is almost always no.  There is a solution with many additional advantages:  Blood donation.

Regular blood donation is a simple and effective way for male athletes to manage their iron levels and reduce the risk of hemochromatosis. Here are some key benefits:

1. Iron Reduction: Blood donation removes a certain volume of blood, including red blood cells containing iron. This helps to reduce the overall iron load in the body, preventing excessive accumulation.

2. Cardiovascular Health: High iron levels have been linked to an increased risk of cardiovascular diseases. By donating blood regularly, male athletes can support their cardiovascular health and reduce the strain on the heart.

3. Improved Athletic Performance: Maintaining optimal iron levels is crucial for athletic performance. Iron is necessary for oxygen transport to muscles, and a balanced iron status can enhance endurance and overall physical performance.

4. Community Impact: Blood donation is a selfless act that contributes to the well-being of the community. Male athletes can make a positive impact by donating blood regularly, helping those in need while also safeguarding their own health.

Ok team, I think we’re there.  While there is always more to say on a subject, this is enough to give you the broad-brushstrokes information on iron overload, hemochromatosis, and the uses of regular blood donation. By managing iron levels through blood donation, athletes not only protect their health, but also contribute to the greater good of their communities. Embracing this practice aligns with the athlete's commitment to peak physical performance and overall well-being, ensuring they can continue to pursue their passion for sports with a strong and healthy body.

Top 10 Nutrition Dos and Don’ts

Check out a few Dos and Don’ts when it comes to nutrition!

1- Do - Eat lots of protein!

• Protein is the most sating of the macronutrients, which means it will leave you feeling more full for longer. In addition, protein is great for controlling blood sugar, which will help keep cravings at bay. Finally, protein builds muscle and muscle burns more energy than fat, so the more muscle you have the more calories you will burn!

2 - Don’t - Let yourself get too hungry!

• People tend to overeat when they are hungry, and are more likely to make bad food choices in these situations. Don’t let yourself get so hungry that you lose control of your choices!

3 - Do - Eat at least one serving of plants (fruits and/or vegetables) at every meal!

• We all know fruits and vegetables are packed with nutrients, but very few of us eat enough of them. If you commit to eating at least one serving of plants at every meal, you are much more likely to hit your goals!

4 - Don’t - Eat your fruits and vegetables with lots of accessory fats!

• Bananas and apples are great snack foods, but be careful not to overload them with calorie-packed nut butters like peanut butter and almond butter. Similarly, things like carrots and broccoli can start to work against your goals if they are soaked in fats and cooking oils. A little is fine, but try not to go overboard!

5 - Do - Get your family on board!

• If you don’t live alone, it will be helpful to get your family on board. Even if they don’t want to follow the same nutrition protocols as you do, try to get them to support you with your choices and goals!

6 - Don’t - Be afraid to be particular!

• It can be easy to feel guilty about being particular about your food, especially at restaurants and other people’s houses. Don’t let this happen! It is ok to have your own goals, and there should be no guilt associated with trying to stay on track!

7 - Do - Make sure you are hydrating properly with water and electrolytes!

• Adequate water and electrolytes are crucial for looking, feeling, and performing our best. Don’t neglect this part of your nutrition!

8 - Don’t - Be afraid of animal protein!

• Animal protein is the most bioavailable form of protein. In addition, animal proteins are complete proteins, which means they have all of the amino acids your body needs to function properly and be strong and healthy. Be sure you are getting in your quality animal proteins!

9 - Do - Eat real, whole, foods as often as possible!

• Real foods are foods you can picture in their natural state - strawberries, spinach, salmon, etc. Try to eat these foods as often as you can!

10 - Don’t - Eat processed foods when you can help it!

• Processed foods are often full of additives and preservatives, and are designed to make you want to overeat on them. Avoid them as often as you can!