5 Food Rules to Live By – Part 3

Food Rule #3 – Be Aware of food labels making health claims!

First, let us quickly review our first 2 food rules to live by.  1. Real food always trumps any edible food like substance.  2. Eating slowly and to 80% full helps you to consume less and brings a mindful practice to meal times. These first two practices will assist you in your fat loss quest, will improve your digestion, recovery, and fitness performance. Above all they will support you in becoming the healthiest version of you, in your MIND and BODY!

Food rule # 3 relates to our vulnerability to media, social interactions, and the decisions we make. The intention of this rule is to bring about awareness and explain how marketing companies don’t have your best interest in mind when it comes to food and food advertising.

Hundreds of times a day we are bombarded with health information, nutrition facts, and food fallacies.  They infiltrate all corners of our lives. We have friends suggesting unconventional (ie Celery Juice diet) fat loss methods that cure all, because they tried it for a week.  Food companies create confusion, try to mislead, and are downright dirty in their marketing attempts to you to buy their products!

This is what is called Health fraud.   Health fraud is defined as “a misrepresentation of health claims” and can range from a self-proclaimed medical expert who has discovered a so-called “miracle cure,” to a food supplement or drug that is promoted with unsubstantiated health claims.

It can be challenging to tease out the truth behind the labels and decipher true science-based nutrition information.

Recommendations can promise a quick fix…

 

 

 

 

 

 

They make simplistic conclusions such as “whole grain” and that somehow makes these products healthier…

 

 

 

 

And the claim that sounds too good to be true-fat free cookie…

 

 

 

 

Because food marketing can be misleading and generally confusing, here is what  you can do to make the best choice:

  1. Assess the claim and decided if it if useful to you.  Will this food help you to perform better, recover, and assist you in becoming a healthier version of yourself?
  2. Look carefully at how the product is presented to you. Is it appealing to your emotions?  Does it have a sexy package?
  3. Compare the front label to the back label. Does the health claim support the ingredients and nutrient content of the food?
  4. Use your instincts. Pick foods that are true to your goals. Real food does not include an ingredients list a mile long.

Imperfect foods are going to be eaten, that is okay, and when they are don’t dwell or beat yourself up over it.  Find the best choice for you and your situation.

If you would like to talk more in depth about our approach to nutrition and work side by side our Precision Nutrition Certified coach, apply now for the upcoming Precision Nutrition Coaching Program.  We only take a small number of clients each year into this program, and we would love to learn more about how we can help you.

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5 Food Rules to Live By – Rule #2 Eat a little slower…

Food Rule # 2 – Eat slow and to 80% full
By: Elena Rocco, CSCS, Precision Nutrition Certified Coach

In the first rule, we talked about eating real food.  Foods that once came from a plant and were not made in a plant, foods that are minimally processed and have a list of ingredients that a 3rd grader can pronounce, and foods full of bright colors that will perish if not eaten within in a week. By just replacing processed food with REAL food you can make a huge impact on your overall health!

Food Rule #2 has nothing to do with food particularly but relates to the practices of eating and how we can become more mindful when we eat.

As a Precision Nutrition Coach, I see these two daily practices as the most important to focus on a daily basis. These two practices will trump all other “diets”, and aside from anything else, will help you to become healthy in your MIND and your BODY!

By following this rule, as simple as it sounds, you will undoubtedly support your quest to reach your goals. This food rule will last you a lifetime, not just 6 weeks or until that celery juice starts to taste really bad every morning. This rule focuses on the mindful practice of eating and tuning into your body and begin to recognize the cues it is sending us!

SLOW DOWN

It takes the brain close to 20 minutes to catch up the stomach.  Here is the quick science behind what happens when you eat:

Food enters the stomach, then the stomach stretches and activates stretch Receptors which sends a message back to the medulla oblongata (your brain via the vagus nerve) and then back to stomach.  This “satiety signal” takes time, and the entire “back and forth” process takes around 20 minutes!  When we are rushed, not focusing on eating, eating in our cars or in front of the T.V., and just eating way too fast we are distracted and generally not thinking about our pace and being present with our food.

So what ends up happening is we eat fast and in 5 minutes have finished  our meal!  Because the brain has not caught up the stomach we feel unsatiated, want more food, and tend to go back for seconds or dessert.  The brain finally catches up with our stomach and BAM we are now stuffed! For the next few hours, we feel bloated and uncomfortably full.

By taking 20 minutes to eat your meal you will improve digestion, eat less-which, in turn, will lead to sustainable weight loss and maintenance.  You will also be more hydrated because you will be drinking water between bites, and feel more satisfied with your meal!

How to eat slowly (definitely try this at home):

  • Set a timer for 20 minutes and make your meal last!
  • Set your fork down between bites!  (try a sip of water here)
  • Eliminate distractions: sit at a table, have a conversation, turn off the screens
  • Enjoy every bite by taking time to chew – notice flavors and textures
  • Be present at mealtime

EAT TO 80% FULL

80% can feel very subjective, but the objective of this idea is feeling satisfied but not feeling full or stuffed. Foods these days, especially in restaurants, are very hyper-palatable, making it very easy to overeat. “It tastes so good!”  I get it, but overeating will make it difficult to lose weight or maintain weight, and will eventually lead to gaining weight.

How do I find 80% full?

  • Eat slowly and obserserve how you feel during the meal
  • Immediately take your plate away when you no longer feel hungry
  • Use a smaller plate and serve yourself a little bit less than your normal portion
  • Tune into your body and talk to your stomach!  By taking up to 20 minutes to finish your meal, your brain has time to “talk” to your stomach and let it know that you are in fact full!

While you are waiting for rule #3 to make its debut try out the following:

  • Eat fresh, brightly colored, minimally processed food!
  • Set a timer for 20 minutes at mealtime.
  • Focus on your presence and pace when eating.
  • Bring awareness to the feeling of satisfaction with your meal, avoid feeling full.  

Stay tuned for rule #3!

If you are looking for more information on our nutritional coaching program send us a message here!

Yours in health and strength,

Elena

 

 

 

5 Food Rules to Live by – Part 1

When looking at all the choices out there with nutrition, there are so many misconceptions of what is “healthy” and what is “unhealthy.”  There is so much information out there in the nutrition and “dieting” world (I hate the “D” word!).

Remember when…

Low fat diets were in?
And then it was low carb?

Breakfast was the most important meal of the day?
And then eating after 8pm made you fat?  

Eating 6 small meals a day “stoked the metabolism?”
And now intermittent fasting is all the rage?

Honestly, who has the time or energy to move through all of this misguided information?  My goal in this 5-part series “5 food rules to live by” is to make eating good food no longer negative experience, and to have a positive and impactful relationship with yourself and with the food that you eat.  

I want to start with how we got to where we are first.  Food marketing, social media and everything around us has made a huge impact on what we and our families end up eating.  Not knowing any better, we tend to believe many of the things we read regarding the “health benefits” and claims that marketers place on food products.  

I hate to say it, but we have been lied to for many, many years.  All of the marketing is built to sell products, and almost always products that are unhealthy for us and our family.  This is a multi-billion dollar industry, and we keep buying what the food marketers are selling!

Let us cut out all the noise and start with how to move past all the lies and misconceptions we have been told.  

Let’s get started on food rule #1…

Food Rule #1 – Eat REAL Food

There you have it, I know what you are thinking.  Easier said than done. Well, that is where we come in to help.  First, we need to distinguish what real food is and what that means.  I will offer these two distinctions:

  1. There is real food – defined as an edible substance that was at one time alive and growing.
  2.  Then there is “edible food-like substances” as author of “Food Rules” Michael Pollen points out.  These are highly processed concoctions designed by food scientists, consisting mostly of ingredients derived from corn and soy, and they contain chemical additives with which the human body has not long been acquainted.

Now that we have those 2 distinctions established, ask yourself this one question: Where is the majority of the food you are currently eating come from?   If 90% of your food comes from “edible food-like substances” then we will want to start making some small habit changes. The first step is identifying how much real food you are getting in your day versus not real food, then making very small “bite-size” changes to bring that percentage down 1% at a time.

We understand that everyone has certain emotional ties to certain foods.  Honestly, we all have these emotional ties and they usually started at a very, very young age for all of us (we can blame our parents here!).  If you threw a package of Red Vines in front of me, I would have a very hard time just looking at the package without eating them!

Here are some ideas for bringing back real food into your life.  The closer you can get to the growing source, the better. Try to get your food from these sources, in this order:  

  1.    Fresh
  2.    Frozen
  3.    Canned

Fresh foods are all of those great items that you come home from the grocery store with and usually need to immediately place in your fridge, and not in your pantry.  

There are many frozen options that are great for vegetables, meats, and much more, and this would be the second-best option to choose from.

Canned foods are also a great option.  Some things to look out for are sodium content, as well as other “added” ingredients that you may not be able to pronounce!  Check the label to make sure not much else is added besides the intended food that is supposed to be in the darn can!

Stay tuned for Rule #2, that has to do all with how to enjoy all of these amazing REAL foods once you start to eat them!  

 

Part 5 – “Beating Cancer is in our Blood”

Ben shares part 5 of his story and talks about:

  • What the next 10 weeks looks like for our Man and Woman of the Year campaign
  • How YOU can give back to such a great cause!

We are excited to be a part of the Man & Woman of the Year Campaign through the Leukemia and Lymphoma Society (LLS), and are excited to give back starting on Tuesday, March 5th 2019!  The first event we will have will be at the gym on Saturday, March 9th, 2019 with an Epic Fitness Charity Workout!

You can also sign up for the opportunity to try out Epic Fitness with our “21 Day Epic Experience”  VIP pass for just $89, and 100% of your purchase will get donated to the Leukemia and Lymphoma Society!  Act now, as we only have 15 spaces available for this very amazing deal!

SIGN UP TO SAVE LIVES!

Part 4 – “Beating Cancer is in our Blood”

Ben shares part 4 of his story and talks about:

  • What impact the patient access volunteer had on Ben’s outlook of being diagnosed with cancer.
  • How Ben is doing now being cancer free for almost 2 years now!

We are excited to be a part of the Man & Woman of the Year Campaign through the Leukemia and Lymphoma Society (LLS), and are excited to give back starting on Tuesday, March 5th 2019!  The first event we will have will be at the gym on Saturday, March 9th, 2019 with an Epic Fitness Charity Workout!

You can also sign up for the opportunity to try out Epic Fitness with our “21 Day Epic Experience”  VIP pass for just $89, and 100% of your purchase will get donated to the Leukemia and Lymphoma Society!  Act now, as we only have 15 spaces available for this very amazing deal!

SIGN UP TO SAVE LIVES!

 

Part 3 “Beating Cancer is in our Blood”

Ben shares part three of his story and talks about:

  • What happened when he got the news of being diagnosed with a rare form of Leukemia
  • What type of patient support was offered to him through the Leukemia and Lymphoma Society (LLS)
  • How Ben was feeling before he was able to get the first call from a patient access and advocacy volunteer.

We are excited to be a part of the Man & Woman of the Year Campaign through the Leukemia and Lymphoma Society (LLS), and are excited to give back starting on Tuesday, March 5th 2019!  The first event we will have will be at the gym on Saturday, March 9th, 2019 with an Epic Fitness Charity Workout!

Sign up below and also sign up for the opportunity to try out Epic Fitness with our “21 Day VIP” pass for just $89, and 100% of your purchase will get donated to the Leukemia and Lymphoma Society!

SIGN UP TO SAVE LIVES!

Part 2 “Beating Cancer is in our Blood”

Epic Fitness Owner, Ben Fogel shares part two of his story and talks about:

  • What life was like before being diagnosed with cancer
  • What he did to prepare to train for the sport of Bobsled again
  • What happened when he had to go in for multiple tests and Doctors visits

We are excited to be a part of the Man & Woman of the Year Campaign through the Leukemia and Lymphoma Society (LLS), and are excited to give back starting on Tuesday, March 5th 2019!  The first event we will have will be at the gym on Saturday, March 9th, 2019 with an Epic Fitness Charity Workout!

Sign up below and also sign up for the opportunity to try out Epic Fitness with our “21 Day VIP” pass for just $89, and 100% of your purchase will get donated to the Leukemia and Lymphoma Society!

SIGN UP TO SAVE LIVES!

 

Part One – “My Story”

Epic Fitness Owner, Ben Fogel shares his story of how the gym started, his battle with Leukemia and how the Leukemia and Lymphoma Society (LLS) changed his life.

We are excited to be a part of the Man of the Year Campaign through the LLS, and are excited to give back starting on Tuesday, March 5th 2019!  The first event we will have will be at the gym on Saturday, March 9th, 2019 with an Epic Fitness Charity Workout!

Sign up below and also sign up for the opportunity to try out Epic Fitness with our “21 Day VIP” pass for just $89, and 100% of your purchase will get donated to the Leukemia and Lymphoma Society!

SIGN UP TO SAVE LIVES!

 

 

How Many Meals Do I Need To Eat A Day?

A question we get a lot at the gym, and especially during some of our challenges is: “Should I eat 6 meals a day with small snacks throughout the day, or 3 main meals a day?”  This question is obviously assuming you are already having breakfast, lunch and dinner each day already, and you are wondering if having smaller, more frequent meals is the answer to fat loss.

Here is some of the research.  There have been a few studies from the past several years that came out showing how eating more frequently will help you lose weight. The logic is that the more meals you eat the more you’ll “stoke” the metabolic fire and burn calories (as eating alone literally has a thermogenic effect). So, we started using that logic at the gym.  6 small meals must be better than just 3 big ones, right?!

As that theory “sounds” correct and is an appealing approach to some, research has shown otherwise.

Multiple studies have shown that eating more frequently versus 3 bigger meals were equally beneficial. There was NO difference in weight loss or metabolism.

You do gain a slight metabolic raise when you eat, but it doesn’t have anything to do with how frequently the meals are consumed but rather how much in total calories that you consume.

One study showed that when the calories were matched, the metabolism had the same reaction.  It didn’t matter if the participants ate 6 meals or 3.

Now, what does this all mean?  Well, this is actually great news!  You don’t have to follow any one way. You can choose a frequency that works for your schedule, your lifestyle, and your happiness.

Another thing to consider: if you are able to start on a schedule of eating consistently 3 meals a day, as opposed to 6, you have that many less opportunities and times to make a small “slip” or mistake in your nutrition or planning. Figuring out what to eat, including snacks, shakes, bars, etc can be stressful, especially when you are just first starting out on a new nutritional plan.

Let’s just say you are eating one meal a day right now, and moving up to 3 meals a day feels daunting. Your goal would be to just try to get a second meal/snack in during the day, and track it in a nutrition “journal.”

Most people have a problem with their awareness around what they actually eat—not how much their eating. That’s why we start everyone with tracking and journaling everything you eat in the beginning.  A study by Kaiser Permanente showed that those who document what they eat literally doubled their weight loss results.

If we told you by just tracking, you could improve your fat loss results by 100%, would you do it?!

Heres the big takeaway – Try to find an eating frequency that fits your schedule and start documenting your food choices to give yourself every chance to see success!  

There are so many “Diets” out there right now, from Keto to Intermittent Fasting, to Low Carb, High Protein, etc, etc.  Everyone who says they are a “professional” in this field that are pushing these diets to make a buck, are truly not professionals.  Nutrition needs to be made simple by using the basics (remember, I said simple, not easy!)  If you are going to start with one small change, I would stick with the takeaway above.

If you are looking for guidance and accountability on this topic, our 5th annual “New Year New You” Challenge Kickoff Seminar is this Saturday, Jan. 26th at 10:30am, where you can learn all of these things and more in a very inclusive and positive environment over a 42 day journey.

Learn more below and to save your spot at the New Year New You Seminar!

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In Their Own Words – Tenille

We are so excited to share Tenille’s story!  Tenille has been a member for several months now, and she started with us not having any experience inside a gym and never had stepped foot inside a gym before.  She talks about some of the obstacles she had to overcome to really feel comfortable in a space where she felt a deep sense of accomplishment, accountability and support.

Here is more from Tenille:

“The past eight weeks has helped me realize what I’m capable of especially when I feel supported by family and friends, and even my new friends at Epic Fitness. When I started eight weeks ago I had never stepped foot in a gym before to solely workout. Now I enjoy learning new moves and am feeling my body and mind getting stronger each week. Thanks to the Epic Fitness team of awesome coaches who have helped my embrace the powerful, strong, and vibrant person that I am! Epic has helped me be bold about my fears and insecurities that I’ve had over going to the gym. Not only have I noticed, but my close friends and family have as well.

I feel I’ve encountered a few obstacles along the way which in the past would have set me on the course of giving up all together. Fortunately, I’ve learned new ways of coping with these obstacles. Our accountability meetings were set in place once a week to help up along in our journey. I feel meeting together really helped me because I could hear others talk about their own struggles, which in turn helped me realize I’m not alone. We all have struggles, just don’t let them define us.

I am proud of what I’ve achieved. I can’t say I’d do anything different.  It was much harder physically and mentally for me.  I’m a smoker or I should say former smoker! And this journey has helped me to quit for good!!! It’s always a struggle and will always be a struggle.  I’d finally learned I’m worth it!

I’ve also learned healthy living is about feeling strong, focused, and positive.  It’s helped me to be bold and eat well which in turn live well and enjoy my life every day to the fullest.  I know I am getting stronger every day.  My family is getting stronger every day.  All of Epic’s support and positive encouragement has helped me more than you’ll ever know.  I am grateful for this journey and all that I’ve learned along the way!”

If you are ready to make more change physically and emotionally than any other time in the past, our “New Year New You” Challenge is the perfect fit!  This has been our most popular program of the year, and sells out every year.  We have limited space in this program, so we can give the best experience possible!  Click the link below to learn more and to apply to make sure we are the best fit for you and your goals.

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