Could giving up make you feel better?
Dean Carlson, Pn2
True story. I had been eating the same breakfast almost every day for a couple years. Greek yogurt with a scoop of UMP whey protein mixed in. It was my favorite! High protein, really tasty, and so quick and easy to make. What I didn't know is that it was also the cause of some of the "intestinal distress" I was having at times.
And then we did our first "21-Day Detox", which is really more accurately called an elimination diet. The purpose is to remove some foods that are associated with allergies and sensitivities, and then gradually add them back in and see what happens. What I found out after adding dairy back in is that it made me really sick! My stomach was not happy at all. And I confirmed it was not a "one off" situation by trying to add it back more than once, and each time things didn't go too well.
It's a possibility that you also have a food sensitivity, and like me, you don't even know it.
There are a wide variety of foods that can contribute to sensitivities, two of the more common being dairy and wheat, but also certain citrus fruits, nightshades (ask Tom Brady), and even certain spices and sweeteners.
Well, food sensitivities can affect anything from your general health, your skin, even your mood. And they are not necessarily benign, as the GI issues they can cause can create a damaging cascading effect on the rest of your body.
Elimination diets seek to "hunt down" what might be causing the issue by removing certain foods, temporarily, and then slowly reintroducing them. Like me, you might find a certain food make you feel pretty ucky. Other times you may notice other symptoms, such as a runny nose, which can often happen when reintroducing wheat. Hmmm....
Take a look at the infographic below, and then Print This Guide and see if an elimination diet might be a good idea for you.
Sound like a daunting task? Knowing what to do isn't always easy, but we can help you make sense of it. Contact Us Here to find out how The Grateful Plate nutrition coaching works, and why nutrition coaching can help smooth out the rough spots.
You can also check out the accompanying article by our friends at Precision Nutrition: Food sensitivities and intolerances: How to do an elimination diet. for a more in depth study of elimination diets.
There is no debate!
Dean Carlson, Pn2
I'll raise my hand and plead "guilty", because I too have been caught up in this debate. The reality is that choosing between sweet potatoes and "regular" potatoes is like choosing between a BMW and a Mercedes. I think most of us would be happy with either. So it's even cooler when we don't have to choose and can have both!
It's really easy to get caught in the weeds when we are talking about what we "should" and "shouldn't" eat.
We are bombarded daily with seemingly contradictory "evidence" that this or that food is good or bad.
So it's really no surprise that something as humble as the potato got caught up in one of these fierce discussions. I mean it seems to make sense that since potatoes are one of the dreaded "white" foods, like bread, pasta or rice, that avoiding them is probably better.
And if the only way you are eating potatoes is in the form of french fries, you probably are better off keeping them off your plate.
But both white and sweet potatoes, as part of a balanced and intentional diet, provide a great variety of nutrients and are just plain tasty!
Download this infographic from my friends at Precision Nutrition to learn more and find out when you can and should consider adding them to your nutrition plan.
Pretty cool huh? Share this infographic with your family and friends by downloading it here.
Want to learn more?
Most of us know that getting enough sleep, moving more, eating well and stress management are important for looking and feeling great. But often there is a gap between knowing and doing, right?
At The Grateful Plate, we help you close that gap and make it easier in the context of an already too busy, stressful life. Check Out how we help people stop dieting and start living healthier lives, one step at a time.
Food and supplements that speed healing.
by Dean Carlson, Pn2
Injured? Tired and more sore than usual? You can help speed the healing process with the right strategy. Check out these powerful tips on nutrition for injury recovery, and get back to hard training faster!
The Number 1 goal we have in our training facilities is Injury Prevention. We say it over and over again; "If you are injured, you can't train".
But Injuries do happen. And while we don't accept them as normal, we do want to get back in the game as quickly as possible.
Just like good nutrition is a powerful ally in gaining and maintaining your general health, it can be even more important when recovering from injury. But most of us probably think "ice pack" and never think about all the complex mechanisms that sprang into action to start the healing process. And it may have never even crossed our mind that our nutrition can help speed the healing process.
Let's change that right now!
Click Here for a fully printable version of this infographic. If you have a buddy that trains somewhere else 🙂 and is getting hurt all the time, print a copy out and give him a helping hand.
If you want to know more about the science behind nutrition and injury recovery, check out this video series by Dr. John Berardi.
Eat, move, and live... better.
The health and fitness world can be a confusing place, but it doesn't have to be.
We have created a special report (it's kind of a personal story, actually), to help you make sense of it all.
You'll learn how to Stop Dieting, or starving yourself, or spending hours in the gym chasing weight loss and fitness.
How THIS system helped me lose over 100 pounds and KEEP it off...nearly a decade later.
by Precision Nutrition Master Coach Dean Carlson, Pn2
Here is the step-by-step system that helped me, and has and is helping thousands of other people, reach their health and body composition goals.
Remember the old Victor Kiam commercials "I loved the shaver so much I bought the company?" (yeah, I am that old). Same kind of thing for me. My results using the ProCoach based system convinced me to become a PN certified master coach. ProCoach is not a diet, it's about learning the skills needed to get results. It's not magic, but proven science.
I am excited to share an infographic that MY nutrition coach and mentor Dr. John Berardi created. Print out your own coaching secrets guide, and start practicing the "Five S" Formula today!
Take these tips with you by downloading the fully printable version here.
Want to read more about how to put these coaching secrets into action that will make a difference?
Learn how to get off the diet roller coaster and build lifelong nutrition skills. Read the "Stop Dieting" story here.
Are you really eating for two? How the food you eat affects you and your baby.
by Coach Nancy Carlson, Pn2
Staying healthy while we are pregnant makes logical sense, and your diet during these nine months can matter more than you may think. Here's what you need to know.
When I was pregnant I did have food craving. Not pickles and ice cream so much, but chocolate? Umm, yeah. And chocolate ice cream probably was on the list, come to think of it.
But while it's perfectly normal (and necessary) to gain weight when we are pregnant, that number is not unlimited. And we all know how hard it can be to get it back off, and any extra isn't going to make that any easier!
Print out this simple guide to help you create your optimal pregnancy nutrition plan. You'll get insight on how much to eat, the kinds of food that will keep you and your baby healthy, and some things to avoid during your pregnancy. I'll be honest, with my first couple I didn't pay as much attention as I should have, probably because I didn't know what I didn't know. This is better.
Click here for a fully printable copy of this infographic you can take anywhere.
Want to learn more? Check out Dr. John Berardi's expanded article; Eating during pregnancy: Foods that support your health - and your baby's.
Eat, move, and live... easier.
At the Grateful Plate, our passion is helping you figure out how to make fitness and nutrition fit into your life, your way. Find out how you can stop dieting forever and start living better here.
It's safe to exercise during pregnancy...here's how.
by Coach Nancy Carlson
Most women can, and should, exercise during pregnancy. As a mom of 6 and a physical preparation coach, I tell women they are training for the hardest thing you have ever done. Building your strength and endurance can make a huge difference when it comes to your delivery.
Research shows that both you and your baby can gain tremendous health benefits, both now and down the road, if you exercise during your pregnancy.
But as with most things, knowing what and how much to do is key to gaining those benefits.
Our friends at Precision Nutrition produced this helpful guide for staying lean and fit during pregnancy, effectively and safely.
You can download your own copy to print and share with your friends by clicking here.
You'll be the cool mom-to-be!
Click here for a fully printable version of this infographic. You can take them to the gym, share them with your OB, or just keep them as a handy reminder next time you train.
Want to learn more? Coach John Berardi, PhD, has written a complete explanation of this infographic in his article "Pregnancy Workouts: How to exercise during pregnancy."
There is no need to pull out the food scale and count calories all the time. This is easier.
By Dean Carlson (with a little help from his friends)
If you are like most people, you don't want to do math every time you eat. The good news is you don't have to when you learn how to use this handy calorie control guide. It's a lot more practical than carrying a food scale everywhere!
It's one thing to know what to eat. Most of us know we need less twinkies, more veggies.
But it's another thing altogether to know how much to eat. Because no matter what your goal is; lose bodyfat, gain muscle, or even both, portion control matters.
And the dirty little secret about counting calories is out - research shows it can be up to 25% inaccurate, up or down. That is an enormous difference than can really frustrate even the best mathematician.
So let's do this instead.
So much simpler!
Click here for a fully printable version of this infographic. Keep a copy in your kitchen and another at the office for easy reference during every meal.
Note: If you want more resources like this one, check out ProCoach Nutrition Coaching. In addition to personal coaching, accountability, and support, you'll get access to more visual guides, worksheets, and learning materials that help our clients find healthy eating and lifestyle strategies that just plain work in their busy lives.
9 reasons that "healthy eating" isn't as straightforward as we would like it to be.
by Dean Carlson
I get it. There seems to be so much conflicting evidence and expert opinion how what the "best way" is to eat. But a lot of time it boils down the scientific process and the nature of discovery. We use the best information we have available at the time, and when new data comes in we analyze what it means and whether we need to "pivot" on recommendations.
Are eggs good for you, or killers? What about coconut oil? Someone told me if I eat too much broccoli I'll turn green. (Wait, I actually think that was my 12 year old trying to get out of it.)
You get the point. What was once "settled science" now has proved to be not as clear as we thought. And while that is aggravating, it is the nature of how science should work.
Isn't nutrition science just one big mess?
It can certainly seem that way. One study says one thing, one says another.
And people who really want to do the right thing when it comes to nutrition and fitness are stuck in the middle, dazed and confused.
It's not as bad as you think
You see, science doesn't happen in a moment in time. Competing theories, the ones that make sense and the ones that don't, ALL have to be considered, studied, and tested, sometimes over hundreds of years, before we find out who the "winner" is.
Nutrition science hasn't even been around very long, in the grand scheme of things. Macronutrients (fat, protein and carbs) weren't even discovered until the mid-1800's. Vitamins? The 1900s.
And it's really been in only the last 20 years that we have had to investigate first world nutrition problems - a lot of available, tasty, and highly processed foods - and very little movement.
It will get better.
Nutrition science will mature; the scientific method is at work.
In the meantime, take a look at this infographic that shows us 9 reasons why nutrition science can be so maddening.
And why the media (sometimes? often?) doesn't get it right.
So while it may not make you any happier, at least we have some very good reasons why nutrition science can be so confusing at times. And why listening to the media about it is not always the best tactic.
Print out or download this infographic, and next time a study comes out that makes you want to binge eat ho-ho's, pull it out as a reminder that it's not as bad as it seems. You can also share it with your friends that are feeling the same frustration, I bet they'll appreciate it.
How should I eat?
Eating better and getting more active can be overwhelming at times. At The Grateful Plate, we help make it less confusing so you are confident you are headed in the right direction.
The women and men in our coaching programs get the education, support, and guidance they need to take what can be confusing subjects and fit them more easily into their crazy lives, for a lifetime.
Do I really have to put away my grill for good, or is there more to the story?
by Dean Carlson
Our friends from Precision Nutrition are back with some more "story behind the headlines" detective work. Get your learning on (and your grill out of storage).
Seems like every time the weather gets a bit warmer we get some stories about potential carcinogens caused by grilling meat and and increased risk of cancer.
Frankly it's not all nonsense, sensational headlines or not.
Find out all you need to know about cooking tasty meat AND staying healthy in the Infographic below.
P.S. If you need help sampling your results, please give me a call. 🙂
Click here for a fully printable version of this guide. Hang it on your fridge during grilling season, or with your cookbooks as a handy reference. Give these grilling tips a try next time out, and let me know how it turned out.
Want more help separating "Food Facts vs. Fiction"?
Our coaching clients have an advantage you probably don't. The ability to get personalized help with all their nutrition questions. We keep you focused on the main thing, helping you get healthy and reaching your nutrition goals.
If you hate changing diapers like I do this isn't your favorite subject, however...
by Dean Carlson
According to two very smart and educated professionals; MC Schraefel, Ph.D and Krista Scott-Dixon, Ph.D, you could be flushing one of the most important health indicators there is.
I am not going to belabor the point here, because the infographic below tells the whole story, however if you just don't feel well, most of the time, your body is trying to tell you something.
And not to get too personal, but when I was obese and had really bad eating habits, I spend way more time in the "loo" than anybody ever should.
I thought it was totally normal to go through a bottle of Pepto Bismol every couple weeks (or less). Ask Nancy, she will tell you I am telling the truth. And you shouldn't be living on antacids, either.
When our body is working the way it is designed, food is digested and eliminated comfortably. And when it's not working well, well, we know it.
It is true that your poo says a lot about you. (sorry, couldn't help myself)
Check out the infographic below, which identifies 6 reasons it's important to understand what's going on "behind you".
Download the infographic for your printer or tablet and stick it in your bathroom for quick reference. And if your spouse asks what kind of weirdo you are, just tell them it is part of your health plan!
It doesn't have to be your favorite subject, but understanding how your body works and what you can do about it is key to achieving your optimal health and fitness.
Want more strategies for fine-tuning your health?
Getting your fitness and nutrition routine to work for your goals can be harder and more complex than you would like. Here at The Grateful Plate, we work closely with our coaching clients to identify what is holding them back, but more importantly, how to solve it effectively.