Resources: Where I Read-Up

Let me start by saying, I don’t claim to be the world’s foremost expert in…anything. Fitness and nutrition are of huge interest to me but I am still learning and frequently (as you have probably seen) reading up on new material. I have a philosophy that is a blend of certain people and thus I enjoy following what they have to say and finding other research to support theories and methodology. Here are some of the sources and links to their pages in no particular order:

Mike Matthews – fitness writer who wrote the best-selling book “Bigger Leaner Stronger”.

Scott Herman

Mark Rippetoe

 

Layne Norton – a power lifter, bodybuilder, and PhD all rolled into one! Layne is no nonsense and ties scientific research to anything that he explains. There are times that it sounds like he is only speaking to professional body builders but the information can usually apply to more common fitness/nutrition applications (how to count macros, what supplements make sense, the science behind cardio training etc.). He has podcasts and YouTube videos that you can listen to as well as an excellent blog:
http://www.biolayne.com/blog/
https://www.youtube.com/user/biolayne/featured

 

 

 

Sohee Lee – fitness and nutrition coach who has an excellent way of simplifying concepts to what they really mean in application. She has a great book called “The Beginner’s Guide to Macros” and also has a blog with tons of information:
http://www.soheefit.com/articles/

 

 

 

Mike Vacanti – personal trainer who has a down to earth, “edgy” at times style and is a great resource for explaining nutrition concepts. He tells it like it is and is an especially good follow on facebook and other social media. Check out his blog here: http://www.ontheregimen.com/all-articles/

 

 

 

 

P90X Series

Tony Horton – creator of the famous “infomercial” program, P90X and celebrity trainer. Tony has a YouTube channel with a ton of short workouts as well as advice/Q&A’s. He has created excellent programs (P90, P90X, P90X2, and P90X3) but the reason (I think) for that success is his approach. He brings an intense but welcoming energy to everything he does and he is someone you can tell (even through a video or facebook post) really cares about other people and helping them reach their goals. He has a unique perspective on life and has even written a book “The Big Picture” encapsulating that:

 

 

PubMed – a lot of people are starting to turn to this site as a source for peer edited research. It’s a great place to do your own “further investigation” on the information you might hear or read. A lot of times studies can get misconstrued (correlation not being causation the largest issue) so it’s nice to have a place where you can do a little more research on the actual studies (nerd alert):
http://www.ncbi.nlm.nih.gov/pubmed

I hope these resources help you and let me know if you have further questions!

Snacking and “Bad Foods”

So how do you live life without those foods you just “can’t live without” but know that they’re so “bad”? Well when following the principals of “If-it-fits-your-macros” or “iifym” it becomes possible to still work those foods in and thus the main reason I like iifym – sustainability! The knowledge that you can still eat foods that people who are used to going on diet after diet are used to hearing of as “bad” or “binge” foods.

Best Advice: You can plan around them. If you have a little advance notice you can fit anything in and counter it with other foods to make your macros work later. Whey protein is a quick way to balance your macros to have more protein which is usually the issue with foods that we crave. Finding low fat carb/protein combinations can also work. I think that Shakeology fits this bill incredibly well. Combine the whey with Shakeology and you have an instant macro “adjuster” that can be brought on the go. Here are some pointers:

  1. Enter the food first thing in the morning to ensure that you will still stay on track
  2. Make the rest of your diet a good dose of whole foods so the occasional departure isn’t a problem
  3. Find a way to modify the foods that you crave – maybe a smaller portion or a part of it subbed out for something with better macros to make it work overall.

Find snacks that are good substitutes to help you not always need the foods that you find yourself working around at first. Mixing the two strategies works very well:

  1. Protein bars – find ones that are low in fat, and have at least a 1:1 ratio of protein to carbs or more protein. If you can find all whey protein in the ingredients, that would be preferable!
  2. Protein pancakes – I posted this recipe here and they are perfect for breakfast or even a cold snack on the go
  3. Greek Yogurt – add fruit, stevia, whey, or cinnamon for an almost ice cream-like snack.
  4. Fig bars – these are specifically made by Nature’s Bakery but are an awesome non-GMO snack. Mostly carbs but an alternative to other types of cookies.
  5. Chocolate-covered fruit – there are different brands of dark chocolate covered fruit (blueberries, pomegranate etc.) that are small and can be eaten in moderation to make up for an entire dessert.
  6. Fruit – I have gotten to the point where fruit is sweet enough to calm most sugar cravings
  7. Water – drink water when you’re hungry, it helps! Some people like flavored water (natural fruit, crystal light, etc.)

Regardless of how you do it, the important concept to keep in mind is that in the end there aren’t “bad foods”. You can eat too much of a “healthy” food and have it cause problems for your macros. Instead, think of food in terms of how it fits your macros and you will discover you have more options than you might have thought!