Dr Oz’s Grocery List

Here it is folks. As promised, I posted Dr. Oz’s newest grocery shopping list. Now you have a list of foods (hopefully more healthy than what you’re eating now) to get. Just don’t eat it all at once! : )

100 Foods Dr. Oz Wants In Your Shopping Cart

100 Foods Dr. Oz Wants In Your Shopping Cart

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GymKitchen: Cucumber & Blueberry Salad with Feta

Wegman’s has a really fresh salad perfect for summer. It’s the cucumber & blueberry salad with feta. If you don’t like feta, leave that part out. I like feta, but I tend to only use a pinch or two instead of what the recipe calls for to keep the fat down. I usually eat this as a side dish, so I know I’ll be getting fat from something else during the meal. The entire recipe serves 6…1 cup per person. Try it and post a reply with your thoughts!

Here are the macros (with my recipe alterations) per serving:

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Here are the original recipe macros per serving: 170 calories / 13g carbs / 5g protein / 12g fat/ 460mg sodium

Cucumber & Blueberry Salad with Feta (click here for recipe)

Train Dirty. Eat Clean!!!
#gymkitchen

GymKithen: Cauliflower Pizza Crust (Low Carb Pizza)

Who doesn’t love pizza? This recipe for a cauliflower pizza crust is really going to surprise you…in a good way! Happy #GymKitchen eating!

Cauliflower Pizza Crust (by Onnit)

Cauliflower Pizza Crust (by Onnit)

Here are the crust only macros: It serves 4 (hint: some folks cut these into pho-bread stick strips)

cauliflower pizza crust macrosHere are the full cheese pizza macros: It serves 4

Cauliflower Cheese Pizza Macros

Cauliflower Pizza Crust (click here for recipe)

How To Make Your Own Protein Powder Blend

Did you know that you can make your own protein powder blend over at True Nutrition? They don’t pay me to promote them. This is just a neat service that they provide, and I’m passing it on. If you can’t find a product that closely matches your specific macros, then making your own could be your only option left. Check out the video, and then try creating your own custom blend by clicking here.

Hint: Try recreating your favorite store blend, but without the ingredients you don’t like.

“Raw Protein” supplement facts label

 

Is Your Metabolism Slow?

You might begin to wonder if your metabolism is slow if you:  A – can’t seem to lose any weight despite the increased amount of exercise you do, B – either stay the same (i.e. stall) or gain weight after cutting calories, or C – both. To get to the root of the problem, you may need to have your thyroid checked, because it regulates your metabolism. There is a minimal possibility that you could have a thyroid disorder (i.e. goider, hyperthyroidism, hypothyrodism). Approximately 10% of women in the U.S. have some type of thyroid disorder. Sorry guys. I couldn’t find your numbers. Most insurance plans cover at least one thyroid test a year, so getting an Endocrinologist referral is one option. If you don’t have insurance, you can go the DIY route. Click HERE to get the thyroid self test. I’d rather just go to the professional though lol.

What Is Your Metabolism?

Your metabolism changes the food you eat into “energy” your body can actually use. The process of those changes is a collective of metabolic interactions. If your metabolism is working properly, then it is very efficient at changing your food into energy. If your metabolism isn’t working properly then it is really inefficient at changing your food into energy. 

Here are key metabolic processes

  1. Basal Metabolism (i.e. BMR, Harris Benedict Formula) – About 60-65% of the calories you eat are spent keeping all of your basic bodily functions working properly. For example, your BMR tells you how many calories you need just to be a couch potato all day.
  2. Exercise – (i.e. ADL, Strength Training, Cardiovascular Training, Flexibility Training) – 25-30% of your calories eaten are used for moving around (i.e walking around at work), doing chores and actual workouts.
  3. Thermic Food Effect – 10% of the calories you consume are used to break down your food into energy (i.e. digestion). 

How To Increase Your Metabolism

  1. Exercise – Cardiovascular training (i.e. walking, running, biking, swimming) increases your heart rate during exercise and strengthens your heart. This increases your metabolism during the activity. Strength training develops your muscles, making them stronger and hungrier! They require more energy. The more developed your muscles are (either strength or endurance), the higher your metabolism increases during AND after the activity. This is why you see fitness enthusiast and athletes eating what seems like all of the time. That’s because they have to eat a lot to give their muscles energy.
  2. Thermic Food Effect – The body has a harder time breaking down protein into energy than say simple sugar. This is why you see the mainstream protein craze going on right now. The body also has a harder time breaking down complex carbohydrates like whole grains, beans, fruits and vegetables because of the high fiber content. This is why it’s better to eat those types of foods. An apple a day really does keep the doctor away! Reduce your simple sugar foods like candy bars and other sugary treats, because the body barely does anything to break the food down. Sugar rush!

HINT: Some foods have sugar in them even when you may not think so. See the Yoplait Greek 100 below vs the Fage 0%. The Fage has almost twice the protein and a tad less sugar. Plus a serving of Fage is 170g vs the 150g of Yoplait. I’m all for more food! A good way to increase your thermic food effect in this case would be to switch the Yoplait Greek 100 out for the Fage. Try it with your other favorite foods!

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References

  • “ACSM’s Resource Manual for Guidelines for Testing and Exercise Prescription (4th Ed.)”; J. Roitman (Ed.); 2001

How To Guide: Carb Cycling Made Easy (er) Like 1 2 3

Guide: How To Carb Cycle

Guide: How To Carb Cycle…Lose body fat, get lean and build muscle

“Carb cycling” is a technique of changing the amount of carbohydrates you eat from day to day. There are days of no, low, medium or high carbs. This is why we call it cycling. It works well, because the body is constantly being tricked with food intake, so one rarely reaches a dreaded plateau. Another benefit of carb cycling is that it is a much easier nutrition routine to follow than no carbs, because there are days when one is allowed to eat high carbs. Carb cycling was, is and will continue to be a go-to nutritional technique for fitness models, bodybuilders and pageant contestants,because it produces the best fat shedding results! The technique itself is easy, but make no mistake, even one day of absolutely no carbs or even low carbs can be very draining mentally to many people. It requires meticulous record keeping of the foods that go in and out of your body. YES, calorie counting…protein, carb, fat counting too!!! That’s why the average person will shy away from it. The common reason is that it’s too tedious.

READY TO QUIT BEFORE YOU START? If you won’t make time to cook EVERY DAY (or at least prep everything for the week ahead), learn a few more nutrition concepts and count the macro nutrients you consume, then you probably shouldn’t delve into carb cycling, because it won’t work for you.

ALTERNATELY, there is a ready-made easy way. A shortcut to carb cycling can be used temporarily. I say temporarily, because you won’t want to follow this cookie cutter routine forever. You’ll need something more tailored for you in order to maximize results. Hopefully, you’ll be motivated to learn the whys and hows of carb cycling after you test the short cut route. Why? Because as many people begin the shortcut route, they also begin to see results, and THEY WANT MORE! Once that happens, they commit to delving in full force and creating all sorts of different meal combinations.

How It Works:

Carb cycling works by providing your body with a burst of fuel it needs to boost your metabolism (on medium to high days), as well as just enough fuel to create a caloric deficit designed to force usage of your stored body fat (no to low days). Here is the standard three day carb cycling technique:
-High Carbs Day
-Medium/Low Carb Day
-Low/No Carbs Day
Remember, this high/medium/low technique is referring to carbs only, not protein or fat. However, there are many forms of cycling. For example: Jane Doe cycles between high carb days and low carb days. Her cardio days are her high carb days, and her strength training days are her low carb days. Note that this nutrition technique should be tweaked for individual goals. In standard cases, a high carb day should be on an intense training day, and a low carb day should be on a lighter training or no training day. Also, macro nutrient ratios (carbohydrate, protein, fat) must be carefully planned BY THE MEAL. It’s not enough to stay within total macros for the day.

Protein:
Biology 101…proteins (amino acids) are the building blocks of life. They are used to build tissues, including muscle.

Fat:
Fats are necessary for maintaining fat soluble vitamin absorption, skin health, nervous system health, essential fatty acids, and fuel.

Carbohydrates:
Carb are the body’s number one source of fuel. Both protein and fat can be broken down into sugar (carb) to be used for fuel, but the body prefers carbs. Carbs, also help the body absorb calcium, protect muscle, regulate blood pressure and cholesterol. So, they’re good!

Carb Cycling Breakdown:

1. Use the grams per pound method below, or use an energy expenditure formula like Harris Benedict. Note that you will need to select  macronutrient ratios to use after you use the Harris Benedict formula. The common recommendations for macronutrient ratios are as follows:

  • USDA : 45-65% Carbohydrate; 20-35% Fat; 10-35% Protein 
  • Zone diet: 40% carbs, 30% protein, 30% fat
  • Atkin’s Low-carb diet: 25% carbs, 40% protein, 35% fat
  • Standard Low-fat diet: 60% carbs, 25% protein, 15% fat
  • SHRED diet (i.e. Dr. Ian K. Smith): 50% carbohydrates; 30% fat, 20% protein
  • Team Beach Body (i.e. P90X):
  •               Phase 1: 30% carb, 20% fat, 50% protein
    Phase 2: 40% carb, 20% fat, 40% protein
    Phase 3: 60% carb, 20% fat, 20% protein
  • HCG diet: calorie based, not macronutrient based

Per Individual Body Weight Pound Method Below

WOMEN

High Day

Carbs: 0.9-1.0 grams per pound of body weight
Protein: 0.75 grams per pound of body weight
Fat: as little as possible

Low/Medium Day

Carbs: 0.2-0.5 grams per pound of body weight
Protein: 0.9-1.0 grams per pound of body weight
Fat: 0.1-0.2 grams per pound of body weight

No Day

Carbs: 0.0 grams per pound of body weight
Protein: 1.1-1.5 grams per pound of body weight
Fat:0.1-0.2 grams per pound of body weight

MEN

High day

Carbs: 2-3 grams per pound of body weight
Protein: 1-1.25 grams per pound of body weight
Fat: as little as possible

Low/Medium Days

Carbs: 0.5-1.5 grams per pound of body weight
Protein: 1.25-1.5 grams per pound of body weight
Fat: 0.15-0.35 grams per pound of body weight

No Days

Carbs: 0.0 grams per pound of body weight
Protein: 1.75-2 grams per pound of body weight
Fat: 0.15-0.35 grams per pound of body weight

Carb Cycling Easy Cookie Cutter 1 2 3 Sample Days

Women/Men

Note that you need to calculate your grams per your individual weight. If you get lost or need help here, just ask for help.

Jane Doe – 135lbs, 65 inches tall

High Day

Carbs: 0.9-1.0 grams per pound of body weight (i.e. 121.5g-135g for the entire day)
Protein: 0.75 grams per pound of body weight (101.25g for the entire day)
Fat: as little as possible (i.e. only amount found naturally in carbs or protein eaten for the day. nothing added)

6:30 – Meal 1: 1 cup of old fashioned oatmeal with 20g of dried cranberries and 28g of almonds
9:00 – Meal 2: medium banana
11:30 – 12 – Meal 3: 4oz baked turkey breast, 1 cup spinach
2:30 – 3:00 – Meal 4: medium apple
5:30 – 6:00 – Meal 5: 7oz Tilapia, 1 cup broccoli
8:00 – 8:30 – Meal 6: 1cup Baked Tofu, 8oz 1% milk

Macronutrient High Carb Day Example Meal Plan

John Doe – 165lbs, 68 inches tall

Low Day/Medium

Carbs: 0.5-1.5 grams per pound of body weight (i.e.82.5 g for the entire day)
Protein: 1.25-1.5 grams per pound of body weight (i.e. 247.5g for the entire day)
Fat:0.15-0.35 grams per pound of body weight (i.e. 57.75g for the entire day)

6:30a.m. – Meal 1: 8 oz. 12 egg whites no yolk; just under a cup of oatmeal
9:00a.m. – Meal 2: 4 oz. baked chicken, one table spoon natural peanut butter; 1 cup spinach
11:30a.m. – 12:00p.m. – Meal 3: 8 oz. baked turkey breast, one table spoon natural p. butter; 1 cup spinach
1:30 – 2 :00p.m. (whenever your workout is) – Workout Meal/ immediately after 1 scoop whey protein in water, skim milk, almond or soy milk
2:30 – 3:00p.m. – Meal 4: 7oz. Tilapia, 3 pieces of Ezekiel bread
5:30 – 6:30p.m. – Meal 5: 8 oz. chicken, 1 cup broccoli
8:30 – 9:00p.m. – Meal 6: (shake)1scoop whey protein powder, 2 tablespoons peanut butter

Macronutrient High Carb Day Example Meal Plan Men part 1

Macronutrient High Carb Day Example Meal Plan Men part 2

GymKitchen: Red Velvet Cupcakes (Low Sugar High Protein)

Just in time for Valentine’s Day…check out this sweet red velvet cupcake treat. It’s low sugar and high protein. A subscriber pointed this one out to me, and I’m going to try it tomorrow!!! Happy #GymKitchen eating!

Red Velvet Cupcakes (DHfitness)

Here are the macros: 75 calories/ 9 carbs/ 1 fat/ 7 protein/ 1.5 sugar/ 59 sodium

Red Velvet Cupcakes (click here for recipe)

Dr. Oz’s No-Salt Spice Mix: Belly Bloat Fix

Here’s a kitchen fix for belly bloat. No extra sweating or extra ab exercises required, just a few spice blends to season your food minus the salt.

A) Buy salt free seasoning pre-made with a few preservatives (i.e. Mrs. Dash, No Salt, Lawry’s Salt Free 17)

B) Make a salt free seasoning mix yourself (i.e. see below options)

Dr. Oz’s No-Salt Spice Mix

1/3 cup garlic powder

1/3 cup onion powder

1/3 cup oregano

2 tbsp thyme

1 tbsp parsley flakes

1 tsp ground pepper

Frugal Café Herbal Salt-Free Blend #1: Onion-Garlic Blend

  • 5 tsp. onion powder (not onion salt)
  • 1 T. paprika
  • 1 T. garlic powder
  • 1 T. dry mustard
  • 1 T. thyme
  • 1/2 tsp. white pepper
  • 1/2 tsp. celery seeds

Frugal Café Herbal Salt-Free Blend #2: Mediterranean Blend

  • 3 T. grated Parmesan cheese (dried, not fresh)
  • 2 T. dried marjoram
  • 2 tsp. garlic powder
  • 1 T. oregano
  • 1 T. basil
  • 2 tsp. dried chives, crumbled
  • 2 tsp. paprika
  • 1 tsp. powdered lemon rind (or dehydrated lemon juice)
  • 1/2 tsp. white pepper

Frugal Café Herbal Salt-Free Blend #3: Spicy Fiesta Blend

  • 1 T. ground cayenne pepper
  • 1 T. garlic powder
  • 1 T. onion powder
  • 1 T. dried savory
  • 1 T. dried oregano
  • 1 T. dried thyme
  • 2 tsp. dried marjoram
  • 1 tsp. dried parsley flakes
  • 1 tsp. dried basil
  • 1 tsp. ground mace
  • 1 tsp. black pepper
  • 1 tsp. dried sage
  • 1 tsp. ground, dried, grated lemon peel

Frugal Café Herbal Salt-Free Blend #4: Mondo Blend

  • 2 T. dry mustard
  • 2 T. onion powder
  • 1 T. garlic powder
  • 1 T. paprika
  • 1 T. crushed basil leaves
  • 1 T. ground thyme
  • 1 tsp. curry powder
  • 1/2 tsp. white pepper

Frugal Café Herbal Salt-Free Blend #5 – “Mrs. Dash “Clone” Blend

  • 1 T. ground cayenne pepper
  • 1 T. garlic powder
  • 1 T. onion powder
  • 1 tsp. dried basil
  • 1 tsp. dried oregano
  • 1 tsp. dried thyme
  • 1 tsp. dried parsley flakes
  • 1 tsp. dried savory
  • 1 tsp. ground mace
  • 1 tsp. freshly ground black pepper
  • 1 tsp. dried sage
  • 1 tsp. dried marjoram leaves
  • 1 tsp. ground dried grated lemon peel

Note: This one reportedly tastes similar to the commercial Mrs. Dash salt-substitute herb mixture.

Frugal Café Herbal Salt-Free Blend #6: Wowey-Zowey Blend

  • 1 T. garlic powder
  • 2 tsp. paprika
  • 1-1/2 tsp. onion powder
  • 1-1/2 tsp. white pepper
  • 1-1/2 tsp. dry mustard
  • 1 tsp. dried lemon peel
  • 1 tsp. celery seeds
  • 1 tsp. ground cumin
  • 1 tsp. ground black pepper
  • 3/4 tsp. dried thyme leaves
  • 1/2 tsp. dried oregano

Frugal Café Herbal Salt-Free Blend #7: Mother Earth Blend

  • 1 T. onion powder
  • 1 T. garlic powder
  • 1 T. dried parsley flakes
  • 2 tsp. dried basil leaves
  • 1 tsp. dried thyme leaves
  • 1 tsp. dried marjoram leaves
  • 1 tsp. black pepper
  • 1/2 tsp. ground sage
  • 1/2 tsp. dried grated orange peel
  • 1/2 tsp. paprika

GymKitchen: Bruschetta-Stuffed Portabellas

You’ve got to love this bruschetta-stuffed portabellas recipe Wegman’s if featuring in its Winter 2012 menu magazine. If you don’t like tomatoes, swap out the tomato bruschetta topping for summer squash.  Happy #gymkitchen eating!

Bruschetta-Stuffed Portabellas (Wegman's)

Bruschetta-Stuffed Portabellas (Wegman’s)

Here are the macros: 190 calories/ 5g carbohydrates/ 15g fat/ 5g protein

Wegman's Brushetta-Stuffed Portabellas macronutrients

 

Bruschetta-Stuffed Portabellas (click here for recipe)