TAMPA - I am excited to announce to my followers that I have passed the tests and have been selected to participate in Tampa Bay 2020 Tampa Fire Rescue Men's Calendar, presented by Kelly Days Fire House Tavern and The Humane Society of Tampa Bay. More details on calendar availability soon!
As a natural men’s physique competitor and nutrition coach it goes without saying that I am very passionate about nutrition. More importantly I’m passionate about ‘good’ nutrition. Over the years as my health and knowledge of food has improved I am constantly asked, “what is the best diet?” Maybe you have wondered this yourself about keto, low-fat, carb cycling, count macros, or even paleo. It can be extremely overwhelming so how do you know which one to do? The best way to answer this famous question is to look at what all of these diet strategies have in common, not look at where they differ.
‘Good’ nutrition at its core is always focused on quality, whole foods. Sound simple? That’s because it is! Every single diet I listed above, no matter the strategy, has nutritious, whole foods as the foundation of the diet. Nowhere in any of those diet strategies will it tell you to go out and eat a Big Mac™ and a pack of Oreo© cookies! Our world is saturated with “highly calorically dense” foods – meaning they have a lot of calories to fill you but lack any real nutritional value. If you’re looking for a place to start being with eating really nutritious and unprocessed foods. These food have an extremely high nutrition value with lower caloric densities. In short, more food with less calories! These foods will give our body what it needs to look, feel, and perform at its best.
‘Good’ nutrition is also based in the desired outcome. What are your goals? What would that ‘good’ nutrition look like to you? Do you want to get on a bodybuilding stage and have a body fat percentage of 5%? Or do you have three children and want to be healthy and active with them their whole lives? Maybe you want to lose a few inches off your waist and have more energy at work but still want to enjoy pizza and movie night with the family. Whatever your goals may be, your nutrition plan needs to be able to get you to your goal, as well as fit into the lifestyle you love and have worked hard to create! Not everyone needs a food scale and specific macro counting to get to their goal, and you don’t need a whole lifestyle change to get healthier.
Your “best” diet is the one that you are going to stick with for the long term. It’s centered around good quality, nutrient dense foods. It will match your lifestyle for the long term and help you achieve your goals, whatever that may look like for you! To learn more follow us on Instagram, @Mitchell.Smith456.
With Halloween officially over it is time to kick off the holiday season. It’s that time of year again when you walk into any Walmart on November 1st and it looks like the north pole. I even saw The Grinch themed green pancakes at IHOP the other day. Yep, ‘tis the season once again.
As a coach and nutrition lover I find that this time of year, hands down, to be the most challenging time for my clients to navigate. Even I am tempted by the delicious and frequent food events. Everywhere you look there’s homemade pie and Christmas tree shaped cookies. How could you possible avoid gaining weight when there are countless office parties, family parties, and even the loved ones that you live with cooking sweets for two straight months?! Well no need to fret! Stay jolly because I’m narrowed it down to just two of my favorite tips for navigating these mountains of delicious treats.
Setting and maintaining boundaries is important in every aspect of life. Without our boundaries we would often over indulge and not accomplish many goals. When it comes to the holidays, it’s no different. You wouldn’t be able to stay on your nutrition goals without solid boundaries. As easy as it would be to say “just don’t eat any sweets” that’s flat-out unrealistic. So let’s find the middle ground.
The first boundary I like to set with clients is, “don’t eat sweets at work”. Many people have some sort of office job and during this time of year it’s practically a guarantee that there will be cookies in the break room that is “grandma’s recipe.” This is huge! Avoid graze eating these treats throughout the day. Over the course of the week those treats willadd up, especially adding to your waistline!
Make your goal to only eat holiday sweets during specific holiday moments. Sound simple? That’s because it is! One of these moments I like to encourage is something like the the office holiday party. You don’t want to be the one person that does not partake in Barbara’s homemade chocolate chip cookies. So if you save those daily treats for a few at the one big party or special family occasion you will be able to enjoy the moment even more, and still wear the same size pants.
The last piece of setting boundaries is to set a limit. The office Christmas party or 3 family celebrations are not your excuse to binge eat just because you were good all week. Tell yourself ahead of time, “I’m only going to have 2-3 treats.”. Pick the 2-3 treats you love the most and have one of each. No need to waste calories on treats you don’t really like anyway right? Make it a victory for you! Feel good about eating the food in a way that you will still feel good about yourself tomorrow.
I’m sure you’ve heard the adage, “If you fail to plan, plan to fail”. This is not only true with life but true with nutrition as well. Family events aren’t a surprise occasion. They are planned ahead of time, normally weeks in advance. When the time comes, be prepared!
From time to time I like to write out how I'm feeling, things I'm learning, or perspectives that I think my clients or anyone looking to improve their health can benefit from.
*The author(s) of the website are not dietitians or nutritionists. Any recommendations are made based on our research or personal experience, but shall not be construed as medical or nutritional advice. You are fully responsible for any actions you take and any consequences that occur as a result of anything you read on this website. The website or content herein is not intended to cure, prevent, diagnose or treat any disease. Please consult your health care provider regarding any health related decisions. This website shall not be liable for adverse reactions or any other outcome resulting from the use of recipes or recommendations on the Website or actions you take as a result. Any action you take is strictly at your own risk.