Why you should be Protein Pacing

What is Protein-pacing? 

“Protein pacing,” Dr. Arciero defines, “is the scientifically proven combination of eating healthy, lean, protein foods at the right time of day to maximize health and performance.”

As a professor of health and exercise sciences and director of the Human Nutrition and Metabolism laboratory at Skidmore College, Dr. Arciero has been a key figure in research on protein pacing. He was also the lead researcher in a series of recent studies, including those that involved Isagenix products, investigating protein pacing for losing weight, cardiovascular health, and athletic performance. (See references below)

 

 

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The science behind it:

By consuming protein throughout the day, you can maximize muscle maintenance during weight loss and muscle building when combined with exercise. Even more intriguing to those seeking fat loss, recent research suggests that protein pacing could increase your basal metabolic rate and improves body composition regardless of dieting.

Science translation: You can build muscle and burn fat without severely restricting calories.

“When subjects ate a diet higher in protein, specifically from whey protein, and paced their protein intake, they lost more body weight, more body fat, more abdominal fat, and they maintained their lean body mass. Importantly, these beneficial improvements were achieved even though total calories consumed were identical to a normal eating pattern,” Dr. Arciero explained.

Protein intake alone can stimulate a greater thermogenic response (increasing metabolism) compared to carbohydrate and fat, meaning it requires more energy to process. Protein can also increase satiation (sensation of fullness)

So how do you “Protein-pace?” 

Introducing the simple six meal plan ! simple6mealplan

Eat every 2-4 hours be sure there is protein with every meal and/or snack!

Start with 20-24 g Protein per meal and 10-15 g of Protein per snack. (Macro-nutrient number goals will vary depending on several factors age, gender, activity level and specific goals-some may need more.)

 

Here is a photo of a traditional Isagenix 30 day system. We weave in IsaLean Shakes and meal replacement bars for one meal and one snack each day. This provides a minimum of 48 g of Protein from just the shakes, helping obtain your macro-nutrient goals for the day. We balance out the other meals and snacks to fit a 40% carb, 30% pro, 30% fat balance.

30dayimage

 

Another quick grab and go Protein Option:

eggwhites

Egg White Scramble Muffins

2 Cup egg whites

1 Cup Diced vegetables 

1 clove garlic (optional)

2 T of Braggs 24 herb seasonings

1 T coconut/avocado oil

Salt and pepper to taste  

 

INSTRUCTIONS

  1. Preheat oven to 350 degrees F. Spray muffin cups with cooking spray.
  2. Heat cooking oil in a skillet over medium heat; cook and stir veggies until slightly soft. Remove from heat and cool. If using squeeze spinach to remove excess moisture.
  3. Whisk egg whites and spices together- mix well. Add veggies. Pour egg mixture into the muffin cups almost to the top. Place the muffin tin on a rimmed baking sheet and pour water halfway up the sides of the muffin tin to create a water bath.
  4. Bake in the preheated oven until muffins are set in the middle, 20 to 25 minutes.

 

Protein rich SNACKS

Toasted Pumpkin Seeds

2/3 cup pumpkin seeds, rinsed and coated with 1 tsp curry powder and a pinch of salt, roasted at 300 degrees for 20 minutes: 8 grams protein

Edamame Poppers

The only thing more fun than how much protein you can get from a serving of edamame is getting to eat these little beans out of their bright green pods. Buy them fresh and steam, or use the pre-cooked frozen variety and briefly microwave to defrost before chowing down.

1 cup edamame pods sprinkled with sea salt: 15 grams protein

Toasted Quinoa

Try this unconventional way to enjoy the gluten-free superfood: lightly sweetened, and toasted to crunchy perfection. Pack it in a container on top of yogurt, or like we tend to do with our favorite granola, eat it by the handful!

1/3 cup quinoa mixed with ½ tbsp ground flax, 1 tbsp shredded coconut, and 1 tbsp maple syrup, toasted at 425 degrees for 10 minutes: 9.4 grams protein

 

Cheesy Kale chips 2 cups kale leaves coated with 1 tbsp olive oil and 2 tbsp nutritional yeast, baked at 325 degrees for 15 minutes: 9 grams protein

 

Roasted Chickpeas

3/4 cup chickpeas roasted for 20 to 30 minutes with 1 tablespoon each olive oil, salt, and cayenne pepper: 9 grams protein

 

REFERENCES:

http://www.drpaulsprotocol.com/index.php/who-is-dr-paul

http://www.isagenixhealth.net/protein-pacing-works-fat-loss/

http://www.isagenixhealth.net/isagenix-improves-body-composition-weight-loss-long-term-weight-maintenance/

http://www.mdpi.com/2072-6643/8/8/476/htm

 

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Nutrient timing for Sports Nutrition

Nutrient Timing Chart
Amped PERFORMANCE PRODUCTS

ampedlineproducts
Suggested timing of products as per Dr. Paul Biondich (chiropractor, founder of Biondich Performance Science and creator or high performance sports nutrition programs for elite athletes, professional athletes, performance athletes and weekend warriors).

💪🏼Amped NOx: 1 ½ to 2 hours prior to you work out for maximum affect. Significantly improves blood flow in the body. INSTANTLY changes performance time on first try! Can be taken every day. For maximum benefit if you’re in a race, take it for 6 days leading to and including race day. Note: Can be taken the night before as blood nitrate levels will remain elevated for 24 hours (incredible). Do not take after brushing teeth. The product starts working with the saliva in your mouth. Swoosh around if you can before ingesting.

💪🏼Amped Power: 30 minutes prior to training. Helps to push limits, increase circulation which will bring more energy to the muscle and help to remove waste.

💪🏼E Shot: 10 minutes before training. In addition to Amped Power, this shot with 85 mg (low dose) of natural caffeine and plant based adaptogens will give you some added energy and help to control cortisol which is key to recovery.

💪🏼Optional: Amped Recover can be added to your Amped Power! This BCAA complex can be used prior to training to offset the use of BCAA’s that are in our muscles. If we deplete too much muscle glycogen, glucose and use our BCAA’s in our body, we can end up in the negative and that can lead to over training and poor recovery. Taken before you will set yourself for a small net loss and have a larger net gain which will lead to better recovery, building, repair, and change in performance.

💪🏼Amped Hydrate (formerly Replenish): Sip while training. The minute your glucose levels drop below a certain point, cortisol is stimulated. Drinking electrolytes helps to maintain blood sugar levels, impedes cortisol which means better recovery.

💪🏼Amped Fuel: An all-natural carbohydrate complex, of delicious tasting applesauce, helps to fuel your workout. Excellent for endurance athletes. Based on duration of work out, say over an hour and half to two hours, this can be taken right away for fuel or within the first 15 minutes. Excellent for marathon runners. Ironman Athlete and Performance coach Steve Bentley takes the product every 20 minutes when training hard. Or if needed, toward the end of a work out when you have more to do but are running out of steam.

💪🏼Amped Recover: Taken immediately post training. Due to the 2 to 1 to 1 ratio of leucine, isoleucine and valine, this product maximizes growth, repair and recovery while decreasing fatigue and soreness.
Post Work Out Shake: 15 minutes after working out. Isalean Pro (or 1 ½ scoops of Isalean with one scoop Isapro or 2 scoops Isapro for a whey only drink). Mixed with one scoop of greens to enhance alkalinity and absorb lactic acid, a scoop of Ionix to reduce cortisol and aid in recovery with your ageless essentials and Product B. Insulin is up post workout, which is the driver of nutrition to protein receptors in our body! Drink, drink, drink! You want to get all that nutrition into the body when it is totally ready to receive it and get it to the right places.

Notes: Amped Power with it’s muscle building properties can be deemed a fat loss tool as it increases lean muscle, power, performance and health. Muscle is the engine that burns fat

Products were created by a team of approximately 45 scientists and PHDs. They are safe, all natural, no-compromise products with proven efficacy for dosing.

WHAT IS THE INFORMED-SPORT CERTIFICATION?
Informed-Sport is a certification program that regularly tests dietary supplements for banned substances and
confirms they’ve been manufactured under high-quality standards. Not only are the products tested, but the
manufacturing facilities are also assessed to ensure that the risk of cross-contamination is limited. For more
information, see Informed-Sport.com.
WHAT SUBSTANCES DOES INFORMED-SPORT SCREEN FOR?
LGC tests for a wide range of banned substances on the World Anti-Doping list including anabolic agents,
stimulants, drugs of abuse, and beta-2 agonists.

informedsportcert

Stopping Self Destructive Behavior- Visualize your day of Success!

Listening to this amazing podcast with Dr. Glenn Livingston about Self-destructive behavior and I wanted to share this information with you.  

As a Health and Wellness practitioner I am consistently analyzing clients and my own behavior in regards to self sabotage. The power of the MIND and its capability to achieve great tasks and how its influenced by emotional state is becoming more and more of an explored topic.

What would you consider a healthy start to your day? What would that be? Walk yourself through your day. Bit by bit. When are you working? How are you working? Who are you working with? What are you working on? How are you protecting yourself from interruptions? What are your accomplishments? What was the environment like when you accomplished your tasks? Picture colors around you, smells, feelings. What was dinner like? What are your evening activities like? What is your sleep routine like? How to you wind down? How do you create ease and quite the mind from the day?

As you map this out, you can see the structure needed to create and facilitate your ideal days. Write this down in crystal clear detail. You can now begin to write down rules that will build your habits to support your ideal day of success. The mind needs targets to work towards.  Start to implement them one by one.

“I will always journal the first 10 min after I wake up”

“I will start my day with a healthy protein smoothie.”

What happens if you slip up and make a mistake on your “perfect day”? 

Refuse to yell at yourself when you mess up. Focus on the present moment and move forward. Watch your terminology around starting something new and sticking to a program. “I try” means I’ll do it until I don’t feel like it any more. “I will” The essence of a vow=to be 100% committed, even though we are not 100% perfect.

“I always use the present moment to be healthy”

We go to the gym and understand there is a purpose to feel the physical pain. To grow muscles, improve cardiovascular health.

The purpose of mental pain-shame and guilt- to alert you to a problem in the environment. You don’t want to get involved with the negative emotions, once you know about it- the awareness is 80% of the change, let it go.

 

visualize-what-you-want-quote

 

 

 

 

Launching Bridge City Wellness Coaching

Bridge City Wellness Coaching

I’m  shifting my focus to YOU and YOUR GOALS! I have room for 6 more personal training/nutrition clients!

transformationNov17

 

 

 

Here is my transformation progress May 2016 – Nov 2017. It’s been an incredible journey where I have learned more about my self than I could have ever imagined.  I’m ready to channel the drive, fortitude and grit I developed into helping you create your own. Let’s do this!

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Vision:

To create an attainable pathway for all people seeking to live a strong, confident and healthy lifestyle.

Mission:

To create a clear path to optimal health and wellness through mindset coaching, individualized fitness and balanced nutrition programs.

Now booking sessions in EVERY QUADRANT of Portland, OR ! 🙂 

Fulcrum Fitness ( FOUR Locations) NE Portland, SE Portland, SW Portland and Vancouver Washington! 

Hyatt Training in NW Portland

 

 

 

Overhead Press

 

 

 

 

 

 

Why the scale can be a jerk!

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Shifting our focus to a more sustainable approach to weight-loss.

Bridgecity Wellness is all about creating healthy lifestyle habits  and when it comes to weight loss I want to offer up some new ways of thinking. First, the scale is an excellent tool that provides us information in regards to your body weight in relationship to gravity. What it does not indicate is your body composition changes as in possibly reducing body fat and increasing muscle mass. Those two goals were elected 90% of our clients as their top priorities. Also, we want to make sure you are losing fat mass not lean body mass.  There are many other effective tools such as how your clothes are fitting and utilizing an InBody scan, DEXA or BOD POD scan. These tools can help create many avenues to track your progress towards a sustainable weight loss goal.

I’d like to share with you my personal experience utilizing one of the body fat scanners.

Date Weight lbs BF% Body Fat Mass Skeletal Mass
March 2016 141.1  17.1 24.4 64.4
August 2017 137.6  12.6 17.2 67.6
Difference -4 -4.5 -7.2 +3.2

Between March and August I’ve been training a more typical body building weight lifting split, eating 6 balanced meals a day, one treat day per week and incorporating Isagenix nutritional products. Through the other data collected, I can celebrate that I released 7.2 lbs of fat and gained 3.2 lbs of muscle. I knew I could tell in photos and from how my clothes fit that much more had happened than a simple 4 lb shift! Photo on the left shows April 2017-August 2017, body weight is the same yet the image displays the composition change. If you’re interested in getting this scan done for yourself, we have established group rates and can help you set up an appointment.transformationmuscle

In closing, I’d like to make a few suggestions to help you redefine your relationship with this tool. First off, what really matters is your attitude when approaching the scale. If we are going to the scale to validate our success, or to punish ourselves for having too much fun-then this is where our strategy needs some adjusting. If you step on the scale and its two pounds higher than you were anticipating, where does this take you mentally? Down the rabbit hole of guilt and shame? or does it motivate you to stick to your nutrition and workout plan? The scale will simply validate your attitude and how you feel as you are approaching the scale.  Decide who is in control; the scale or you?  This is a powerful shift. Also, you should expect fluctuations (3-5 lbs is normal) when tracking weight. What we want to see is a steady progression in the right direction over time. All and any progress is success.

We’d also like to celebrate these things we call ‘No Scale Victories’- {NSVs} these are accomplishments like:

  • clothes are fitting better
  • more energy
  • less cravings
  • more strength during workouts
  • better sleep

These significant mindset wins are a crucial element of building a healthy lifestyle. And as we begin to celebrate these minor victories, these habits will help create the ultimate desired results.

Learn more about the In Body Scanning technology: https://www.inbodyusa.com/pages/technology

Stop counting calories! Portion control & Mindful eating tips! https://bridgecitywellness.wordpress.com/2017/02/13/stop-counting-calories/

 

 

 

 

Is Stress making us fat?

pillarsoffitnesssuccessIs stress making us fat?

 

Within our support group Strong Confident Living, we believe that a lot of a healthy lifestyle begins with a healthy mindset, “It starts between the ears,” Scott St John co-Founder says.

 

According to current research, reducing daily stress and focusing on mindful eating can help to reduce belly fat.

Maybe we should be adding managing chronic stress strategies along with “getting back to the gym”, “cutting out added sugar” for lifestyle changes to pursue?

Continued research presents that psychological distress and elevated cortisol secretion promote abdominal fat. Belly fat is not just unsightly, but is also linked to oxidative stress, inflammation, shorter telomeres which has a direct affect on the aging of our cells, and greater risk of chronic disease.

 

What technically is “stress”?

The definition of stress is “a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances”. Stress can be experienced chemically, physically, mentally, and emotionally.

 

Experiencing feelings of stress isn’t all bad; in fact, stress is a necessary survival technique. In short bursts, acute stress acts as a protective “fight-or-flight” response. For example, having to brake quickly in response to something while driving utilizes our fight response. On the other hand, chronic stress, experienced directly or observed, can be hazardous to the mind and body. Increased concentrations of the circulating stress hormone cortisol is linked to a variety of metabolically related disorders, including metabolic syndrome, obesity, and cardiovascular disease. Consistent elevation of cortisol can potentially disturb the immune system and can even become toxic to the brain.  

 

Stress can also indirectly affect heart health through damaging behavioral habits such as smoking, physical inactivity, heavy alcohol consumption, and poor diet. Unfortunately, eating sweet and fatty foods tends to be one of the preferred choices for most of us when it comes to dealing with chronic stress, which can actually add to physical stress on our bodies. All of this provides reasoning to pursue lifestyle stress management.  If the chronic stress cycle never ends, we must notice what causes it and interrupt the cycle ourselves.

Dr. Beth Westie, an expert in Health and Nutrition, suggests tracking how frequently we enter stress mode and taking note of what onsets it. “The more we become aware of what causes stress, we can begin to break the cycle and develop strategies [to prevent it],” she says.

 

There are many easy activities you can incorporate into your daily life to help shift your focus and your mindset when you begin to feel stress. First, focus on what can you take direct control of: this may be incorporating the use of stress-modulating herbs called adaptogens into your diet, participating in an exercise program you enjoy, a spa treatment, cooking a meal you love, or simply turning off your phone for an hour.

relax

Whatever your stress relieving activity is, schedule it into your calendar at least once a week.  It is crucial to make room in your routine for important self-care tasks, like you would with a doctor or dentist appointment. Dedicating time throughout your week to self-care routines will improve the consistency of your actions.

Dr. Beth also mentions that men and women experience stress differently. Due to women’s monthly cycles, their endocrine system needs proper time to heal from the stress. It may take longer than you expect to recoup, and special attention to self-care is crucial to overall health.

New findings published in the Journal of Obesity suggest that combining a technique called mindful eating with stress management can help reduce cortisol levels and the resulting belly fat. The most effective mindful eating practices are paying attention to the physical feelings of hunger, identifying cravings, sensation of fullness, and taste satisfaction so you fully enjoy your eating experience and feel satisfied about how you have fueled your body.

References:

Daubenmier J, Kristeller J, Hecht FM et al. Mindfulness Intervention for Stress Eating to Reduce Cortisol and Abdominal Fat among Overweight and Obese Women: An Exploratory Randomized Controlled Study. J Obes 2011;2011:651936. doi: 10.1155/2011/651936

Daubenmier J, Lin J, Blackburn E et al. Changes in stress, eating, and metabolic factors are related to changes in telomerase activity in a randomized mindfulness intervention pilot study. Psychoneuroendocrinology 2011. doi: 10.1016/j.psyneuen.2011.10.008

http://www.drbethwestie.com/

https://www.hindawi.com/journals/jobe/2011/651936/

http://www.isagenixhealth.net/how-to-avoid-catching-contagious-stress/

http://www.isagenixhealth.net/how-to-not-stress-over-cortisol/

http://www.isagenixhealth.net/how-stress-affects-your-heart/

http://www.isagenixhealth.net/less-belly-fat-and-healthier-telomeres-by-reducing-stress-and-eating-mindfully/

Stop Counting Calories !

You’ve probably heard it 100 times. Calories in vs. calories out is the magical weight loss equations. Yet, we all know how daunting and unpractical tracking calories can feel and recent research shows the method to be about 25% inaccurate.

If fat loss and or muscle gain are part of your health and wellness goals; I want to introduce two concepts : 1) Mindful eating practices and 2) quality over quantity.  Both are simple and the key is building the habits. Habits create results.

mindful-eating

Let’s discuss the most effective mindful eating practices:  

  • Paying attention to the physical feelings of hunger. Are you physiologically hungry and actually in need  of nutrition? Or are you psychologically hungry and experiencing cravings of food because your thirsty, stressed or bored? 
  • Identifying cravings. This is your body communicating with you and could be indicating you need a specific nutrient. Example:  Craving salty foods like pickles or chips could mean you need to replenish sodium and/or electrolytes. Try adding ConcenTrace Mineral drops to your water, or make your own kale chips for a healthy snack. Craving onions could mean you need more sulfur in your diet for liver function. Chocolate cravings often indicate that your body is deficient in magnesium, which is a common deficiency. You can try adding mineral drops to your water and if you’re going to eat chocolate try adding cocoa powder to you smoothie, or dark chocolate as your 15% fun. 
  • Sensation of fullness. Also known as satiety. Having fiber, balanced protein and healthy fats as part of your meals and snacks will help you feel full after eating.
  • Taste satisfaction. Enjoying the food you eat is important for your body to get the most nutrition for your cells. Clean eating doesn’t have to be boring!  Explore new spices, fresh herbs and seasonings. New recipes will excite your meal planning. 
  • Gratitude. Take a moment before you consume your meal to think what it took to get from farm to table. It is recommended we chew our food 20-30 times before swallowing. Focus on feeling satisfied about how you have chosen to fuel your body.

 

QUALITY VS. QUANTITY

simple6mealplan

In our Facebook community Strong.Confident.Living we practice the Simple Six meal plan, involving 3 meals and 2-3 snacks per day. We focus on eating quality nutritionally dense foods and making sure we look ahead throughout the day and week to plan accordingly.  For portioning your proteins, carbohydrates, and fats per meal I suggest using your hands for reference instead of a scale.

Generally speaking, a serving of protein is the size of your palm. A serving of vegetables is the size of your fist. A serving of carbohydrates is one cupped hand. Lastly, a serving of healthy fats is the size of your thumb. Men and women nutritional demands vary for many reasons. Most men can have two servings of protein, two servings of veggies and one serving of the other food groups per meal. Another important concept: choose colorful whole foods fresh from the farmers market or grocery store to build your meals.

Try adding a serving of healthy fat and protein to your usual snack to provide a sensation of fullness. Add almond butter to a quarter of an apple or banana, combine almonds with cottage cheese, or mix quinoa and diced almonds with roasted beets.

Seems easy, right? Eating clean and understanding what and why is easy.  Actually doing it consistently long term is the hard part. Pay attention to the words and thoughts you have about nutrition.

Let’s address our mindset and accomplish your health goals! Join my 30 day Reset Fitness, Mindset and Nutrition group for more resources, goal setting and accountability today!

 

 

References:

Daubenmier J, Kristeller J, Hecht FM et al. Mindfulness Intervention for Stress Eating to Reduce Cortisol and Abdominal Fat among Overweight and Obese Women: An Exploratory Randomized Controlled Study. J Obes 2011;2011:651936. doi: 10.1155/2011/651936

http://www.precisionnutrition.com/calorie-control-guide-infographic