cooking – Team Quadzilla

Please don’t diet.

Diets in their traditional sense are not sustainable long term. They usually make you feel terrible, starved, irritable, hating life, etc. That’s why people don’t stick to diets and why there is a multi-billion dollar industry built around our propensity to quit and re-start the next diet fad. The results are an exhausting yo-yo through our healthy living journey. What’s the latest diet craze? Keto. No carb. Calorie In Calorie Out? Anyway, whatever is the latest thing is what people will do…and ultimately quit leaving their temporary results behind. Ugh. There must be another way. Good news!

I’m no foodie, and I’m actually not very good at healthy eating. I can dive off the wagon as fast as anyone, chomping cookies all the way to a delightful belly ache. But I’m now 1/2 way through an 80 day eating plan that has my nutrition dialed in like never before and I have to tell you what I’ve learned so far.

1. Using portion control containers is a pain to learn, then super easy.
Portion control containers is not a new concept, but it’s new to me. I loathed the idea of measuring my food, and I was certain it was complicated. Yep, I’m guilty of formulating an opinion without any real evidence or trying it myself.

Here’s the thing. I have a complete written guide that spells out what the containers are for, when I should eat them, and in what combination. I really don’t have to think about it. Just follow the instructions.
2. I’m so full. I can’t eat anymore.
Mind blown on the first day. I selected the nutrition plan that suits my weight and goals based on a simple calculation to pin my calorie range. Mine happens to be about 2,400 calories per day to maintain weight (I’m not interested in losing weight) with 30-60 minutes of daily exercise. I ate so much food that by dinner time I was not even close to hungry. I ate anyway, as prescribed. Hey, I’m a rule follower. It seems very counter-intuitive to eat so much when you are supposed to be eating healthy, but when you eat the right foods at the right times the results will follow. Even Angie’s plan (designed for her to drop a few pounds) has her tummy full every day and she is losing inches and LB’s consistently.
One more thought about this. Simply counting calories and eating whatever you want does not work. You will be hungry because your body is starving for NUTRIENTS not calories. You must feed the machine that is your body!
3. “Meal prep” sounds like a curse word, until you actually do it.
Guilty again of opinion without personal experience. I assumed it would be terrible. “Who has time for meal prep?” Seven weeks in, I testify that meal prep works. Make a mess in the kitchen once and be done for the whole week. Having all your food set for the week is liberating. It’s easy to pack, so it can be taken to work (no excuses) and I don’t have to dig through the fridge/ pantry to find something to eat.

4. My budget likes when I eat well.
You save money when you grocery shop with a plan. We no longer buy things that don’t align with the eating plan, so there is no wasted food and no worthless snacks in the cupboard. Our plan comes with a long list of options for every food category to take any guesswork out of shopping. Buying produce doesn’t go bad when you use it every day. Frozen veggies and fruits last a long time. Most boxed snacks, cereal and other “foods” are expensive if you consider that eating a serving of cookies or chips leaves you hungry in 20 minutes.

5. Having a partner in this is the best.
I would really struggle doing this alone. Angie is my support and I am hers. We are in this together and that makes it more rewarding and fun. This adventure is something we have in common, and we pick each other up when it gets hard. It’s not all easy. Sometimes cookies sound better than carrots, but we have goals, a plan, and each other to press on. We are also in a larger “virtual” support group through a handy phone app with daily check ins and encouragement from others doing the same thing.

6. I feel great!
Eliminating hunger from my daily struggle on my healthy living journey is FREEDOM! I don’t think about food like I used to. I eat what I’m supposed to, when it’s time, and it works. I don’t have sugar spikes and crashes, no bloating, my digestion is excellent, mental clarity is improved, skin feels better, I’m losing fat and adding muscle in all the right places.

So there you go. I guess this is my 40 day review of the nutrition part of the 80 Day Obsession program Angie & I are doing now. I didn’t even touch the workout part – maybe some other time. But even if this amazing Beachbody program isn’t for you, learning portion control and healthy eating has never been easier. Don’t be fooled by elaborate schemes, special “protein bars” or expensive mail delivery meals as seen on TV. You don’t need them. Do this. I’m happy to show you how.

Fitness, Nutrition

THE No-Brainer Daily Breakfast

March 10, 2021October 28, 2020 teamquadzilla

4-Shakeology-Myths-Busted Breakfast is a no-brainer for me. I’ve had the same thing EVERY DAY for over 3 years. You would think I’d get sick of it, but I don’t. Actually, I look forward to my super yummy, convenient and healthy breakfast. My body craves the complete nutrition without any chemical or artificial junk in it. It keeps me full until lunch, my health has been amazing, and most days it’s chocolate. Hello! Why wouldn’t I have it every day?

Despite the long list of benefits for consuming this amazing breakfast, there are still some common myths about my beloved Shakeology that keep people from trying it. Let’s take a look at a few… and bust the myths!

4 Shakeology Myths You Might Have Heard:

Shakeology is just a protein shake
Shakeology doesn’t contain whole food ingredients
Shakeology is expensive
Shakeology is only for weight loss

Myth #1: Shakeology is just a protein shake.

I can’t blame the general public for thinking this since “protein shake” has become nearly an interchangeable term for any shake. But all shakes are NOT created equal—especially ones that contain super foods. Shakeology is a very nutrient-dense shake.

You’d have to eat a whole lot of different foods to get the fiber, phytonutrients, protein, vitamins and minerals in a single glass of Shakeology—and it would be tough to do that for fewer than 170 calories. Truth be told, the majority of people are way more NUTRIENT deficient than they are PROTEIN deficient.

Myth #2: Shakeology is just a bunch of extracts, with no whole-food ingredients.

Whenever it’s possible and sustainable for the formula, the super foods in Shakeology are whole ingredient powders processed in a way to preserve their nutrient value. It’s more difficult to source these specialty ingredients, but Beachbody has a whole team of scientists whose mission is to help maximize the nutrition in every ingredient used in Shakeology. Imagine trying to eat all those super foods – let alone buy them! Shakeology is way less expensive and a huge time-saver.

When comparing other shakes against Shakeology, take a look at the calories, fat, protein, and carbohydrate amounts, but also look at the INGREDIENTS. For instance, you might notice other shakes have zero grams of sugar. Or worse, they likely include artificial chemicals and fillers that our bodies cannot properly process. Shakeology has no artificial sweeteners, flavors, colors, or preservatives.

Myth #3: Shakeology is expensive.

Most healthy shakes out there cost between $3 and $10. Shakeology, at $4.33 per serving, comes in on the low end of the average. When compared to other meal options of similar cost, Shakeology is far superior.

When you buy a bulk bag of Shakeology, you’re buying 30 of your shakes upfront. It means you’ll spend less money at the grocery store. Because of the grocery savings, we actually deduct our monthly Shakeology from our grocery budget. I cannot duplicate its vast quality of ingredients and nutrients for the price. Since real food is also medicine for the body, many people are able to quit certain medications, supplements, and vitamins because Shakeology has them covered. Cutting out those expenses makes Shakeology even more affordable. I personally have reduced my prescription for acid reflux disease medication by 90%.

Myth #4: Shakeology is only for weight loss.

Most shakes are marketed for weight loss. And in the short term, many other shakes can help you lose weight. So can some pills and other chemical potions. But in the long term these are only temporary solutions that may do you more harm than good.

Alternatively, Shakeology is about health. When you put the right nutrients in your body (in the right amounts and combinations), you may ultimately have more energy, fewer cravings, and feel better. As a result, you might eat less and become more active. With Shakeology, weight loss is a byproduct of dense nutrition and a healthier lifestyle. Angie & I can attest to these results. My mom loves it too!

When was the last time you dieted and cut calories only to feel tired, grouchy, and battling against a ton of cravings? That’s because you are likely nutrient deficient. Because it’s so nutrient rich, Shakeology helps you in your battle to lose weight.

Shakeology isn’t magic. It’s clean, dense nutrition made super easy. Don’t let the bed head distract you. My Shakeo is the best way to start the day!

Wanna try 30 days of Shakeology for free? Get it here!

Nutrition

Why Do Beans Make You Fart So Much?

July 10, 2017June 3, 2020 teamquadzilla

Beans, beans the musical fruit, the more you eat, the more you toot. The lyrics to the classic childhood song may be silly but, as anyone who’s over-indulged in the bean dip knows, those words can be embarrassingly accurate. However, what’s considered impolite is actually a sign your digestion is on track.

“Beans have soluble fiber, insoluble fiber and amino acids,” says Gretchen George, RD and professor at San Francisco State University. “We need these for healthy balance in our gut and amino acids for protein building.”

We know that beans are so good for you. The real question is: Why do they make you fart so much?

“Flatulence often occurs for two reasons,” explains George. “First, a person is not used to eating fiber.” In this case, George suggests adding it to a diet more regularly and gradually increasing the amount over time.

“Second, the diversity of the microbes in the gut may be low. Eating more probiotics to populate the gut and more prebiotics to feed the microbes in the gut will help.”

Think of these microbes as a microscopic farting factory in the human digestive system. Everyone has naturally occurring microbes in their intestines. When carbohydrates come down the pipe by eating high-fiber foods, like beans (a natural prebiotic), the microbes feed on those carbs and it’s that feeding that creates the gas. The gas then allows our bodies to absorb the nutrients in the food.

To all the people following the latest diet trend to avoid beans (yes, Paleo-people, this means you) you’re missing out on some seriously health-inducing farts.

When you crunch the numbers, beans add up to be about as caloric as lean meat. The difference is that beans are mostly water and fiber, which makes you feel full longer. One cup of pinto beans has 15 grams of fiber (about 62% of your RDA) and 245 calories. The same portion of lean chicken breast has 231 calories and lean tri-tip has a whopping 970 calories, but both provide zero fiber.

“The bulking component of fiber can make a person feel more full and also metabolically have more stability with blood glucose,” says George. “This aides in control of hunger, thus helping with weight loss.”

Losing weight is obviously the goal for many, but that’s only one of the tootin’ benefits of a bean-heavy diet. While good for the waistline, beans may also help in decreasing your chances of serious diseases like cancer, diabetes and heart disease since being overweight increases the likelihood of developing these diseases. It’s also been proven to lower cholesterol.

Beans are good for you because they make you fart and farting is really good for you. However, does anyone really want to be breaking wind with every step, shimmy and squat? Unless you’re a caveman, the answer is likely no. So there’s a few things you can do about it:

1. COOK THE BEANS YOURSELF

While canned beans are convenient, you have zero control over the amount of gas-producing starch in them. Try buying good-quality dried beans and then soaking and cooking them yourself.

2. CHANGE THE WATER

Ideally, beans need to soak before cooking, preferably overnight, so they can absorb water and soften. By changing the water a couple of times while they soak, you help remove the excess starch. Then simmer them (using another round of clean water) until tender. Most beans won’t need more than 20 minutes to half an hour if they’re well hydrated, so most of the effort is the ‘set it and forget it’ type.

3. ADD GINGER OR ORANGES

Some people think adding a bit of raw ginger or eating oranges before you eat the beans helps, too. We’re not sure about this, but it’s an old wives’ tale so why not try it? In the end, everyone’s gut is different and will have different reactions. So try both and see how it works for you.

Above all, the next time you’re out and about and feel the need to let one go, don’t be shy. Like a burp is a compliment to the chef, your booty is just ripping you a big message of thanks for giving it the good stuff.

Thanks to Amy Machnak and the myfitnesspal blog for this great article. I’m so glad to have a good reason to talk about farts.

Tag: cooking

Can You Say “I’m So Full” On Your Diet?

THE No-Brainer Daily Breakfast

Why Do Beans Make You Fart So Much?