Meal Prepping 101

If I was to give you only a few tips on what leads to long-term success in one’s fitness journey, they would be consistency, hard-work and preparation. The first two should be self-explanatory.

First, you must stay consistent with your exercise and nutrition. We will veer off course every so often, but keeping these “slip ups” to a minimum and always moving forward towards your goal can be the difference between seeing the results you desire vs. seeing little to no progress at all.

Second, it is going to be WORK. Whether you desire to run a marathon, lose weight, compete in a competition or squat 200 pounds, you will have to WORK AT IT. The secret is there is no secret. You will have days where you just want to sit in bed, eat ice cream and watch Netflix (now while I don’t advocate doing this on a regular basis, every now and then I think it can be good for the mind and the soul). Those who are successful push through when it gets hard and consistently put in the work.

So what about preparation. How can we best prepare ourselves to be successful in achieving our fitness goals? Having a solid training program with a specific goal is important. If you are trying to lose weight, run a marathon, be a powerlifter and do 15 pullups all at once, you are likely spinning in the mud. Choose a focus goal and devise a plan based on the desired outcome (this is where professional guidance is key. If you do not have a background in exercise or proper programming I highly suggest reaching out to a fitness professional for help).

We have now nailed down that you must be consistent, work hard and have a solid training program in place in order to progress. Now what if I told you about 70-80% of your results (specifically in relation to fat loss/muscle building) can be attributed to nutrition? We all know the cliché saying “you cannot out train a bad diet”. Well they were right on the mark.

Now what if I told you I did have a secret when it comes to the nutrition arena? This secret will take a bit of effort, but pay off 10-fold. It will simplify your life, keep you from binging on everything in your fridge while deciding what to make for lunch and help you walk past the donuts and bagels at work. (I know you are all envisioning this great new appetite suppressant/ metabolism enhancing magic pill). Sorry to disappoint, but this secret is MEAL PREPPING.

To sum up “meal prepping” for those outside the fitness world- meal prepping consists of cooking items in advance (either portions of or entire meals) to be consumed over the next few days. This is especially helpful for those with busy schedules or individuals who are away from the home most of the day.

The benefits of prepping in advance are numerous, but here are the main ones.

• More free time- you may spend more time on the weekend (or meal prep day) cooking, chopping, washing, etc. but over the course of the week you will spend much less time on these items (think that you are consolidating the tasks, only cleaning your kitchen once, etc.)
• Less chance of hitting the drive through- we have all been there. Busy, hungry, tired, cannot imagine the thought of even boiling water. This is when we make that quick stop at the quickest take-out spot and likely order something that is a little less than “healthy”.
• Healthier choices- when prepping your meals you are able to cook batches of whole, real, nutrient dense foods. This means less reliance on packaged, convenience/processed items. Think cooking a pot of rice vs. using the microwave or boxed versions, grilling chicken breasts instead of using store bout rotisserie chicken or making your own sweet potato fries vs. using the bagged, frozen, oil-coated ones.
• Less waste- when you prep food in advance and plan your meals ahead of time less food goes to waste. You buy what you need for the week instead of aimlessly walking through the grocery store and grabbing anything calling your name (this specifically pertains to perishable items such as dairy and meats and items that can spoil quickly like fresh fruits and vegetables.
• Save money- this of course follows the “less waste” benefit (don’t throw your dollars in the trash!) but also the premise that you will eat out less and rely on fewer of those convenience items that tend to be more expensive.

So great, now you see the benefits of meal prepping, but what is the best way to go about this? There are multiple strategies, and I will share some that have worked the best for me over the years.

First, plan your menu. Decide what your meals and snacks will consist of. Do an inventory of your cupboards, fridge and pantry to see which items you already have on hand and which you need to pick-up.

Next, formulate your grocery list. Also be specific on the amounts you need so you can cut down on waste. I like to divide my grocery list into sections of the store which makes for quicker, easier shopping (and less running back and forth across the store).

Often I will have to go to two or three grocery stores to get all my items (why can’t one store have everything?!). Shopping earlier in the day will help you avoid crowds and have a better selection of items to choose from.

Block out 2-3 hours of time to do your prep. I cook all of my animal proteins (think chicken, turkey, fish, lean meats, etc.), grains (brown rice, quinoa, etc.) and some vegetables (squashes, peppers, zucchini) so they are ready to go. Other items to make ahead include hard boiled eggs, any sauces or dressings you be preparing and using (hummus, salad dressing, etc.) and if applicable homemade protein bars, pancakes, waffles etc. that make for easy, on the go options.

It is also helpful to wash and prep your produce. This includes chopping lettuce for salads, slicing cucumbers, carrots and celery for snacks and dicing vegetables that you can toss in a stir fry. Do keep in mind that some produce will spoil more quickly after it is washed, so be mindful of when you will consume these items. I often prep delicate veggies and fruits a maximum of three days in advance.

Once all of my items are cooked, I portion my meals for the next three days. This is where the Tupperware and Ziploc baggies come in handy. If you are concerned about the plastic, use glass containers and reusable BPA free bags. Having these ready to go will leave you less likely to reach for the chips or cookies when hunger strikes.

Food safety and “how long does it last?” come into play here. For cooked proteins try to keep them in the fridge no more than 3 days (4 max). Grains can last up to 5. This is where your freezer is your best friend. Portion and freeze your proteins and grains so you can pull them out towards the end of the week.

An example of a meal prep schedule would be:

• Sunday- shop for and prep foods. Portion meals for Monday, Tuesday and Wednesday, freezing any extras.
• Tuesday evening- take out frozen items to thaw.
• Wednesday evening- make meals for the remainder of the week. Some prefer to do this just for Thursday and Friday if they will be around the house on the weekend, or for the rest of the week if they will be out and about all weekend.

There you have it, meal prepping 101. I wish I could tell you reheated food is as good as fresh- but that’s just not the case. Personally however, with a busy schedule it is not always feasible to cook items directly before consuming. There is certainly a little give and take with meal prepping, but to me, the benefits far outweigh the costs (or should I say, less cost!). I’ll leave you with a few of my tricks I have found handy.

• Use your crockpot! This can be to prep your meats on “Meal Prep Day” or to start in the morning for a delicious dinner when you get home from work. Overnight oatmeal in the crockpot is a great way to ensure you have a quick, easy, ready-to-go breakfast.
• Prep enough variety, but not too much- can you reuse brown rice from your tacos on Monday for an Asian Stir-fry on Wednesday? How about your flank steak that was served with mashed potatoes, can you add it to a fajita? Think about how you can cook once for multiple meals.
• Keep staples on hand- having items in your pantry that will compliment your already prepared proteins and grains is crucial. Think low sugar marinara sauces, coconut aminos, vinegars, healthy oils, beans, etc.
• Not all veggies freeze well- if you are looking to freeze vegetables, stick to those with a lower water content (think green beans, not zucchini). Blanch them first in boiling water, shock them in ice water for a short time, and then spread in a single layer on a cookie sheet to freeze.
• Use a chalk marker to label meals- These are available at most. I used to use a sharpie on my lids or a piece of tape to label what was in the container, the date or what meal it was for. Not anymore! The chalk washes right off.
• Simplify your mornings- I have my crockpot oatmeal prepped and ready to go when I get back from my workout. I add stevia and cinnamon then pack it for the day. I also have my fruit portioned out so all that remains is my protein. Reheated eggs just don’t do it for me, so I have my 4 whites and 1 yolk in a container ready to be cooked, then I scramble it up and I’m out the door.
•  For busy mornings when I don’t have time to cook, I make a protein pancake the night before (combining my serving of oats, berries or banana and egg whites in a bowl then cooking on the stovetop like a pancake). These are delicious hot or cold, especially topped with nut  and cinnamon.
• Consider meal prepping even if you work from home- on days when I know I will be swamped with “at home” work I prep my meals for the day. This saves me time but also keeps me on track. We all know when we are tired/stressed it is easy to just grab whatever is available and easy. No excuses this way!

Need help with meal ideas, meal prepping strategies, recipes or other nutritional guidance? Contact me at lindseymwoodkey@yahoo.com or check-out Keypotentialfitness.com for packages and rates.

Lactic Acid- Debunking a common held fitness myth

Another day and another long held “Bro Science” theory to squash. This started during my morning workout when I forgot my headphones- FAIL. Now I hate not having music while I workout for a few reasons. First, it opens the door for people to come “converse” with you during your rest periods and my workouts are not social hour. Next it means I am stuck to listen to these mainstream trainers standing by their clients moving the pin up and down on the leg extension machine while spewing their “knowledge”. It takes everything I have to not butt in and save these people from the completely bogus information being disseminated to them.

(Thinking back, maybe I should be thanking these individuals- they always give me great writing prompts…)

This morning it was “How’s that lactic acid from our Monday workout treating you?”. That was my first palm to face. Then it was- make sure you do cardio tomorrow to get all that acid out of your muscles. That’s where I almost lost it.

Science people, science.

(Let me throw out there that the Personal Training industry is HIGHLY unregulated. You can get
certifications on Groupon for gosh sakes. You have to go to beauty school to cut hair, massage school to give massages, but can take a 30 minute online exam and call yourself a “Trainer”… really? Or take no exam and simply call yourself a “Health Coach” then tell people what supplements they should take. Great. Now what if these individuals are on Metformin for their diabetes mellitus—are you still going to give them your cookie cutter supplement plan and pocket their money? I digress—let me get off my soap box and back to the topic at hand.)

We are going to start talking science here- I’ll simplify it as much as possible, but never will I “dumb down” physiology too much-that is where concepts get misunderstood and “broscience” emerges.

We return to our “lactic acid makes you sore” claim. First, lactic acid is by definition “an organic compound (CH3CHCO2H) which is produced both naturally and synthetically”. It is indeed an “acid” which means it can release a proton (or hydrogen ion, H+). If you have any chemistry background at all you understand that as the concentration of H+ ions increases, the pH decreases. If I lost you at the term “acid” simply understand that a drop in pH levels will affect the muscles ability to continue to contract and contribute to the “burning” sensation you feel in the muscle belly.

When lactic acid releases a hydrogen ion it joins with a sodium or potassium ion to become an acid salt, which we will refer to simply as lactate. Previously held beliefs were that this release of a hydrogen ion would cause a drop in pH coined “lactic acidosis” and decrease the muscles ability to continue to perform work. Recent studies however have shown this not to be the case.

Here is where the “lactic acid” theory has faults. There is little to no biochemical evidence that high levels of lactate CAUSE acidosis, but instead there is CORRELATION between the two. (Not to veer off course too much, but correlation simply means there is a relationship between two items, as “A” increases so does “B” and vise versa. NOW this is not saying that an increase in “A” CAUSES an increase in “B”, but simply that there is a positive correlation between the two. What if there was another factor, “C" CAUSING an increase in both “A” and “B”?) There is no denying that lactate levels increase during intense bouts of exercise, but is that really what’s behind it all? Could it be a separate metabolic process that causes the acidosis affecting performance and causing muscular fatigue during intense exercise?

Studies are now showing this to be the case. In reality lactate serves as a buffer during intense exercise and can RETARD, not cause acidosis (since it can ACCEPT an H+ ion). You read that right- could you have been lied to about lactic acid this whole time?

The belief is long-held and even published in numerous text books- heck- it’s what I was taught through my schooling. BUT upon further investigation and my own inquiry of how lactate accumulation could possibly be the cause of the acidosis I discovered the supporting data is weak at best.

So then what is actually causing the drop in pH that creates the threshold to which you can work without oxygen (anaerobically)? Could it be the breakdown of ATP (adenosine triphosphate) to ADP (adenosine diphosphate) and Pi (inorganic phosphate)? During this reaction, one of the phosphate groups is removed from ATP via hydrolysis releasing a proton (H+ ion) and energy (that of course is a highly simplified explanation of the reaction). Just remember that ATP is our bodies "energy currency", it is what fuels your activity.

When the amount of ATP needed to fuel the activity is met via cellular respiration (think exercise WITH sufficient oxygen), the protons released are used and do not accumulate meaning the pH stays relatively neutral. Now if the need for ATP increases and cannot be met via respiration (for example with intense exercise) two different energy systems, glycolysis (activities lasting about 30 seconds to 2 minutes) and/or the phosphogen system (about 10 seconds of all out work) come into play. Once called upon, these systems can supply ATP but they also increase the amount of protons released in turn lowering the pH to a more acidotic level. Think intense, anaerobic exercise (without oxygen) = proton release= acidosis.

Why then do lactate levels also increase with intense exercise (studies do support this correlation)?

Glycolysis itself breaks down carbohydrate (in the form of glucose or glycogen) into pyruvate. The interesting thing about pyruvate is that it can have two fates. When enough oxygen is present it can be oxidized in the mitochondria to produce more ATP. However, when sufficient oxygen IS NOT present, it will be converted into LACTATE. Notice I did not say lactic acid. So with intense exercise in which oxygen is a limiting factor lactate levels will INCREASE.

Interesting right? Hopefully you now see that lactic acid/lactate are not the cause of your muscular fatigue/that “burning” sensation within the muscle belly. Instead, it is your body working to meet the energy demands of your muscles via ATP production.

Now what about the theory that “lactic acid makes you sore” or the attribution of your DOMS (delayed onset muscle soreness) to lactic acid accumulation. Both of these are again, false.

At rest normal lactate levels in the blood are between 0.5 and 2.2 mmol/L. At complete exhaustion (as seen with intense exercise) they can be as high as 20-25 mmol/L. Peak lactate levels are seen 3-8 minutes after the completion of the activity depending on intensity and training level. A return to normal levels is usually seen within 1 hour of exercise cessation. An active recovery/cool down and regular training can decrease the amount of time it takes for the lactate to be “removed” from the blood stream.

Wait did I just say lactate (or “lactic acid” for all my bros out there) is gone within 1 hour of completing your training? That’s correct. Lactate is oxidized to pyruvate by the lactate dehydrogenase enzyme. Pyruvate can then be used in the Krebs Cycle helping your body produce more ATP (in the presence of oxygen).

This is all good and well but why are you sore after your lifting sessions? Remember, when you are strength training you are ultimately creating “micro-trauma” within the muscle belly. These small “tears” (if you will) are then repaired and built back stronger than before (assuming proper rest and nutrition practices are used.) The muscle can then withstand the same or greater loads in successive workouts. This is how we get “stronger” and why we experience hypertrophy of our muscle fibers.

(Note that eccentric loading, or that applied as the muscle lengthens will create more muscle breakdown than concentric loading which occurs as the muscle contracts. Cool huh?)

This trauma causes the accumulation of byproducts and fluids in the muscle while also increasing inflammation. THIS is what causes the soreness, not an “accumulation of lactic acid”. This soreness often arrives 24-48 hours AFTER the activity and can be referred to as DOMS or delayed onset muscle soreness.

If you pull anything from the last 10 minutes of reading this post may it be that:

1) Lactic Acid does not build up in the muscle, but lactate does (and the two are NOT synonymous).

2) The cause of decreased performance, the “burning” sensation felt in the muscle belly and the inability to continue high intensity exercise for long durations are not related to lactate but other metabolic processes which produce the ATP your muscles are utilizing in turn creating a more acidic environment.

3) The soreness you experience 24-48 hours after your training session is NOT “acid” in your muscle but micro-trauma you have created in the muscle fibers which in turn lead to byproducts/metabolites/fluid buildup and inflammation.

Make Sense? Yet another bro theory put to rest. If your trainer is spouting off about lactic acid, RUN. (Or better yet ask him/her what exactly lactic acid IS and see what crazy answer they come back with. You may now know more than them on this topic.)

As always, be a smart consumer, do your research, check credentials and for goodness sakes, don’t believe everything you hear and read.

Interested in individualized training or nutrition programs or have a burning fitness question? Contact me at lindseymwoodkey@yahoo.com or visit keypotentialfitness.com.

IIFYM vs. Clean Eating-- The Nutritional Battle

You see it everywhere these days. Either you are an “IFYMer” or a “Clean Eater”. People will hashtag one or the other, never both. Either you count macros or you eat whole foods, mostly organic with no added preservatives or artificial sweeteners. The two cannot be synonymous, right? The two seem to be engaging in an all-out battle taking cheap shots at each other every chance they get.

To continue this conversation we should explain each of these approaches. IIFYM stands for “if it fits in your macros”. Basically, we only get calories from the three macronutrients- carbohydrates, proteins and fats. Carbohydrates and protein have 4 calories per gram while fats have 9 (alcohol has 7, but we will leave this discussion for another time).

With IIFYM, you can really have any foods as long as their macros fit in your daily allotment. Think of it as having a macronutrient budget. For example, you may be allotted 215 grams carbohydrates, 150 grams protein and 55 grams fat (these numbers vary greatly among individuals based on gender, body size, metabolic health, goals, etc.). You would track your food intake and get as close to these numbers as you can at the end of the day. One also needs to be mindful of their fiber and micronutrient intake. These needs also vary between individuals

Advocates of IIFYM preach “no food source limitations” and being able to work Oreos and Poptarts into their diet on a regular basis. They hashtag #myfooddoesn’tsuck and post downright delicious looking food creations. According to this theory, “a calorie is a calorie”.

Of course, you would have trouble hitting your protein, fiber and micronutrient numbers if you were only eating Oreos and Poptarts each day. Some vegetables and/or fruits, complete proteins and whole grains or complex carbohydrates would be necessary.

IIFYM promoters preach that this approach eliminates the “binge-restrict” cycle since you do not have a full blown “cheat meal” that could erase your whole weeks progress. You could work pizza, burgers, fries etc. into your numbers on a daily basis if you so choose. Now this theory- I do support.

Then there is the other side- the “Clean Eating” side. This was all the rage about 7 years ago when the theory first became mainstream. They advocate consuming “whole” (in their natural state) unprocessed foods with short ingredient lists and no artificial sweeteners or refined sugars. White flour is replaced by whole grain, foods are made from scratch, and sucralose or aspartame are replaced with stevia, honey or maple syrup.

With Clean Eating, you should fill your plate with fruits and vegetables, lean proteins, complex carbohydrates or whole grains, low-fat dairy and monounsaturated or polyunsaturated fatty acids. You should choose organic when possible and look for BPA free cans.

Here’s my question. We have come so far in the science of human metabolism and nutrition science, yet we are dumbing our approach to nutrition down to two theories? You must choose side A or side B? My thought is you need to fall somewhere toward the middle of the spectrum. The Personal Trainer/Physique Athlete in me pushes me more to the IIFYM side while the Dietitian and Masters of Science in Nutrition push me more to the Clean Eating side. Ultimately however, I am parched between the two.

How can that be?! You must be either-or, right? Wrong.

Why can you not track your macros, work in some “fun foods” (I don’t like Poptarts or Oreos- just personal preference) but mostly eat whole, nutrient dense foods?

I DO support the theory that a calorie is a calorie when it comes to weight loss or body composition changes (as long as you are hitting your macro targets as discussed above) but I do think for HEALTH purposes there are benefits to limiting your intake of certain foods (refined sugars, white flours, trans fats, etc.) Notice I said LIMIT not COMPLETELY AVOID (Paleo followers will now stop reading, which is fine, I could go on all day about that). I also believe you just FEEL BETTER and have MORE ENERGY consuming mostly whole, nutrient dense foods. I'm open to input but that is my personal experience and observation based on clients I have worked with.

So HOW do you go about being that “in the middle” individual. Here’s what I do:
I track my macros daily, but I do tend to eat very similar things—I just LIKE them (this is a choice, not a “diet prison”). On the weekends I will cook large batches of chicken breasts, ground turkey meatballs, flank steak, salmon, quinoa, yams and squash. I purchase, wash and prep vegetables and fruits that are in season and look delicious (in the summer months) or frozen (in the fall/winter). These plus staples like oats, eggs, egg whites, avocado, hummus, avocado/olive/coconut oil, sprouted grain breads, greek yogurt/cottage cheese and nuts and nut butters make up a majority of my meals.

With my busy lifestyle, I tend to plan and prep meals three days in advance, so yes, I track my macros based on what I feel like having over the next few days. This just makes my life easier and takes the stress out of cooking. And let’s be honest—when you are STARVING often times weighing and tracking your food just isn’t going to happen. Then after you’ve eaten you are left to estimate just what you consumed. Not too precise, is it?

And now you’re thinking “sounds like Clean Eating to me”, and to a certain extent it is. The difference here is that I do work in or leave room for foods I am craving, special events, work commitments (why do these all revolve around food?!), etc. That glass of wine, handful of chocolate chips, peanut butter and jelly sandwich or dinner out with friends certainly have their place in my macros. If I get home from work and that prepped meal in the fridge just isn't going to cut it, I swap it out for something that still fits in my macros but sounds a bit more "satisfying". There is where the flexibility in the approach lies.

In conclusion—my opinion is there are fallacies with both approaches. ONLY focusing on macros can leave you missing out on certain HEALTH benefits of nutrient dense foods (especially if you throw fiber and micronutrient targets out the window).

The other side of the token is the “Eating Disorder” mentality. Making someone who has a history of rigid eating or severe calorie counting/restriction count and track their macros can spell disaster. It is important that these individuals work with a Registered Dietitian before embarking on any sort of meal or macro plan.

With Clean Eating, thinking you can eat “as much as you want” of something without taking into account the caloric content as long as it is “clean” can leave you seeing little to no progress (or even gaining weight if you have a heavy hand when it comes to nuts, etc.!)

Clean Eating can also be linked to that “binge” mentality (again, the Eating Disorder mentality), especially if you are very restrictive with your food choices but then allow for one weekly “cheat meal”. Having a short list of foods you are allowed to consume increases your chance that if indeed you do go “off” you will end up eating more than you bargained for. Mentally you think—“I won’t get this for a while so I’m going to eat as much as possible now” or better yet “I’ve been so good I’ve earned this”. Well let me tell you, one large meal with no accounting for caloric/macro content can erase an entire weeks (and then some) deficit.

Secondly, what is a “Clean Food”? Is this opposed to a dirty food? This dichotomous thinking (black or white, on or off) leads to a poor relationship with food and difficulty finding balance and practicing moderation. Instead, think of foods as “sometimes” and “all the time”. Those you should eat every so often, and those that could be consumed daily.

My hope is that you don’t feel you need to choose sides, that you can be an “IIFYMer” whom also practices some of the “Clean Eating” approaches. Don’t put yourself in a box. Nutrition doesn’t happen in a vacuum. The approach that is best for one will not be best for another. Remember, fitness and nutrition are journeys in which you are constantly learning and finding what is best for your mind, body and lifestyle.

Need help finding that balance for yourself? Want to learn how to track macros, what ideal numbers are for you and your goals, or how you can implement some ideologies of Clean Eating into your lifestyle? Contact me at lindseymwoodkey@yahoo.com for more information.