Summer Eats and Cool Treats- how to eat healthy in HOT weather

I had to do a double take when I looked at the forecast for the next week. 90 degrees and beyond on the Westside—115 degrees over in Central Washington. Now I am ALL about that sunshine—but that is downright HOT.

(Please take a minute to read my blog on hydration and heat related illness- this is nothing to take lightly. Make sure to protect yourself and your pets over the next few weeks. Remember that infants, children and seniors are most susceptible to heat exhaustion and heat stroke, but we all need to be cautious.)

The last thing you want to do in sauna-like weather is turn on your stove or oven. Those air conditioning bills (for those who are lucky enough to have AC) are high enough already. That’s why I’m here with hot weather food and drink options that won’t break your calorie bank. Don’t resort to take out or restaurant fare, there are plenty of healthy, tasty options that require little to no cooking.

Breakfast Ideas:

• Greek Yogurt- top with fresh or frozen berries, chopped nuts and a drizzle of honey or maple syrup (you could even add fun toppings like shredded coconut, cocoa nibs or hemp seeds- have fun with this). See http://keypotentialfitness.com/p/blog for a great, homemade greek yogurt recipe.
• Hard-boiled eggs- Protein is TOUGH to get in without cooking. Costco sells packs of organic, pre boiled and pre shelled eggs.
• Whole grain cereals with milk and fruit- my favorite brands are Envirokids, Barbara’s Puffins and Nature’s Path. (Do be careful on calories and sugar content here, some varieties can give you more than you bargained for).
• Smoothies- Combine milk (or milk substitute- almond, cashew and coconut are my go-tos) with frozen fruit and protein powder of choice (whey isolate, pea, hemp etc.). Consider add-ins such as nut butter, cocoa, spinach or even avocado.
• Peanut Butter and Jelly Sandwich- who says this just has to be a lunch food. Use Ezekiel or other sprouted grain bread (Dave’s Killer Bread anyone?!) to increase the protein and fiber content. Use natural peanut butter without added oils or sugars and a low sugar (or even fruit juice sweetened!) jam.
• Overnight oats- this maybe the greatest invention to ever hit your breakfast table. The evening before you plan to consume them, combine oats, greek yogurt, protein powder of choice (optional) and fruit in a mason jar (or other container- personally I stay away from plastic). In the morning, top your concoction with fun additions such as coconut, nuts, seeds, cocoa nibs, etc. So easy and ready to go right when you wake up.

Great Snacks:

• Fruit-need I say more?! Fruit is “nature’s candy”. Not only is it delicious, but very refreshing on hot days. Keep cut up melon, fresh berries, apples and oranges on hand. Try freezing grapes for a tasty treat.
• Single serve yogurts- choose “Greek” to increase protein content. Consider buying a plain version and using fresh fruit, cocoa, peanut butter or raw honey to add natural sweetness.
• Banana popsicles- kids love popsicles (heck, I love popsicles!) but some can provide more sugar than we should get in an entire day. Instead, try a banana popsicle. Peel a banana, put a popsicle stick in the end and freeze on a cookie sheet.
• String Cheese, Crackers and Deli Meats- Choose organic cheese and meats and whole grain, baked crackers if possible. This is a classic but delicious combination.
• Homemade trail mix- I grew up on GORP (“good ole raisins and peanuts” or “M&M’s with obstacles”J) but there are healthier options. To avoid added oils and sugars (most store bought mixes are coated in them) consider making your own. The bulk section of your local grocer will become your best friend. Choose a variety of nuts and dried fruits. I add air popped popcorn to increase the volume without too many extra calories. If you are needing your chocolate fix, look for a dark chocolate chips (dairy free friends- look for “Enjoy Life” chocolate chips which are dairy, soy and gluten free).
• Veggies with fresh dip- hit up your local Farmer’s Market for great, fresh produce. Keep a variety of prepped, chilled vegetables on hand for convenient snacking. Avoid high calorie sodium laden dips. Instead try hummus or make your own “ranch” dressing with Greek Yogurt and a variety of spices.
• Banana ice cream- combine frozen sliced bananas, milk or milk substitute and optional add-ins (cocoa, protein powder, peanut butter, etc.) in a high power blender. Blend until smooth. More milk will result in a thinner texture, less will result in a thicker “ice cream”. Consider toppings such as chocolate chips, nuts, cocoa nibs or coconut. (Frozen berries or pineapple are great in addition to the banana or on their own!)

Main Dish Ideas:

• Fresh Salads- this seems like a given, but dinner salads can be made into full meal. During hot weather we tend to crave light, fresh fare. Use a dark green lettuce or spinach as your base to boost the nutrient content. Add proteins such a chopped deli meats, grilled chicken (your BBQ is your best friend in the summer months), shrimp (pre-cooked) and hard-boiled egg. Throw as many colorful veggies on as you can. Diced pepper, shredded carrots, roasted beets and chopped cucumber are just a few suggestions. Don’t overlook fruit- berries, pears and apples make wonderful additions. Avocado and chopped nuts will add healthy fats to your concoction and sharp cheeses can greatly improve the flavor profile. I highly recommend making your own dressing. Olive, avocado or grapeseed oil combined with flavored vinegar, lemon juice and a tidge of honey will make a delicious vinaigrette. Just watch your portion size (1 TBSP) to keep the calorie content under control.
• Kabobs- what could be better than meat and vegetables on a stick. Thread cubed chicken, steak, pork or firm white fish on skewers and grill until they reach a safe internal temperature (165 degrees for poultry, 145 degrees for beef and pork, fish until no longer transparent and “flakes” with a fork). Thread a variety of vegetables on a separate skewer to avoid cross-contamination and to prevent food-borne illness.
• Wraps- what could be better than meats, vegetables and cheeses served in a vessel making its way to your mouth. Try fresh combinations like shrimp, avocado and pineapple in a lettuce wrap or turkey, cranberries and feta in a whole grain tortilla.
• Pasta salads- ok this one will require minimal cooking- but can be make ahead of time and eaten on for days (the flavor actually intensifies over time). Simply cook a batch of whole grain pasta, rice or quinoa (or get real crazy and substitute spiralized zucchini, carrots or yam). Add in a variety of chopped vegetables, a drizzle of olive oil, lemon or lime juice and seasonings of choice. Let the salad chill for at least 2 hours, preferably overnight (let those flavors mingle!). Consider adding nuts, seeds, cheeses or avocado before serving. These will last days in the fridge.
• Gourmet burgers and hot dogs- it’s not summer without barbecue fare! Consider taking your standard hamburger and hot dog up a notch (and adding a healthy twist). Reduce the carb content by serving them on portabella mushrooms, eggplant slices or yams. Choose organic meats when possible. For burgers, try ground turkey, chicken or salmon for a fun twist. Branch out from your typical toppings and try grilled pineapple, tahini, sprouts or hummus.

There you have it- plenty of healthy and delicious options for your summer dining needs. As always, it is all about balance. I’m not saying you will NEVER go out to eat, have a glass of wine or break out the ice cream this summer. Make 80% of your choices nutrient dense, figure friendly foods and leave room for 20% of the “fun stuff”.

Here’s to making long-lasting memories with family and friends this summer. I wish you and yours the very best.

To learn more about individualized training plans, nutritional guidance and meal prep tips, visit keypotentialfitness.com or email lindseymwoodkey@yahoo.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.

Exercise and Hydration- The Facts

Water Facts:

• Water makes up almost 70% of the body’s composition.
• Water transports nutrients and gases.
• Water helps to remove waste and toxins from the body.
• Water helps to regulate the body’s temperature.

Symptoms of Dehydration (too little water in the body):

• Muscular cramps
• Dizziness, nausea
• Headaches
• Fatigue
• Decreased performance and ability to concentrate

Heat illness can be deadly if not treated quickly. If you think someone may be suffering from heat stroke contact 911. Try to get them indoors or to a shaded area, remove any heavy clothing, cool the individual with ice packs or water, and get them to drink as able. Heat stroke is a serious medical emergency, especially in infants, the elderly and those with other medical complications.

Preventing Dehydration:

• Drink 8-16 oz of water each morning upon waking up
• Take sips of water throughout the day, shooting for one oz. per kg bodyweight (remember there are 2.2 pounds in one kg, so divide your bodyweight in pounds by 2.2 to get kilograms). 
• Consume low calorie, low sugar drinks if necessary to meet water needs.
• Limit your intake of alcohol and caffeinated beverages, they are diuretics and can cause dehydration.

Exercise and Fluid Intake:

• Two hours before exercise drink 8 to 16 ounces of water.
• During exercise, drink 20-40 ounces of fluid per hour, 1/2 to 1 cup every 15 minutes.
• When exercising for extended periods, use of a sports drink can help replace lost sodium and electrolytes, however you must keep their calorie counts and sugar content in mind. The average gym-goer or those working out for less than 90 minutes usually do need need a sports drink beverage. Endurance athletes, heavy sweaters or those exercising in heat/humidity may benefit from these drinks.
• Water is adequate for less intense exercise or that lasting less than two hours.

What and How Much Should I be Drinking?

• After exercise consume 16 ounces (2 cups) of fluid for each pound lost (weight yourself before and after exercise).
• Thirst is the first sign of dehydration; you must drink even when you’re not thirsty.
• Adequate hydration will improve both your workouts and your recovery
• Active individuals should drink 10 to 12 cups of fluid per day. (Beverages and foods account for the recommended fluid intake).The amount of fluid lost per day depends on activity, temperature, elevation, body composition, and gender, therefore, it various from person to person
• Always have a bottle of water or sports drink with you when working out to ensure proper hydration.
• Check your urine to determine hydration status, clear to light-colored urine means you're well hydrated, while a darker yellow indicated dehydration.
• Proper hydration is the first step in preventing heat exhaustion and heat stroke (which may be fatal!)
• Fluid intake is crucial even in cold temperatures as water is lost through respiration

For more information on hydration and exercise or other health, fitness or nutrition related items. Check out keypotentialfitness.com.

Do It ANYWHERE Circuits

10 Reps, 5 Rounds

Perform 5 rounds of 10 reps each

#1: Burpees, Prisoner Squats, Pushups

#2: Jump Squats, Lunges (every rep), V-Ups

#3: Pulsing Frog Jumps, Split Jumps, Throwdowns
#4: Mountain Climbers (every other rep), Crunches, Narrow Pushups

Choose any circuit (1-4). Perform 10 reps of exercise one followed directly by 10 reps of exercise two and finally 10 reps of exercise three. That is one round. Rest as necessary and repeat four more times (for a total of 5 rounds). 

You can do one circuit, two or all four if you are feeling ambitious. Remember to always listen to your body and ask your doctor before engaging in moderate to vigorous physical activity.

Here's to taking your workouts outside, enjoying our beautiful summer weather while staying FIT!

So You Think You Want To TONE?

I hear it all the time, “I don’t want to bulk up I want to tone”. Let me put it to you frankly, there is no such thing as “toning”. Physiologically, Muscle tone, which is also referred to as residual muscle tension or tonus is a continuous or passive partial contraction of the muscle. In laymen’s terms this would be the amount of tension present in the muscle belly (of an individual muscle or muscle group).

How did we get from that definition to using the word “tone” to refer to the ability to see ones muscles? “She is so toned I love her shoulders.” If any trainer ever uses the word “tone”, run-FAST. It shows they have little to no understanding of physiology; not exactly the person you want designing your training program—worse yet—your diet!

So how should we address our goals of being able to see more muscular definition? Just like that. In order to see definition you must: 1) have muscle to begin with and 2) reduce your body fat low enough to reveal that muscle.

In dealing with the “have muscle” requirement, remember that you cannot reveal what isn’t there. If you have never formally strength trained, played competitive athletics or have stellar genetics (those lucky ones) you will likely need to work on BUILDING muscle before trying to lose body fat. Failing to do so will only leave you “skinny” with little shape. Those fitness models you see with great glutes and beautiful shoulder caps, they had to spend time building that physique. 

Building takes TIME and a caloric surplus. You cannot be eating twigs and berries and doing hours of cardio and expect to increase your muscle mass. You need to be in an anabolic state, meaning taking in more calories than you are expending. It takes building blocks (specifically amino acids formed into peptide chains, but this is for another time) to create muscle tissue. Could you build a house without materials? Don’t think so.

This is hard for most to hear. You mean I have to try not to lose weight in order to be more defined. The answer in most cases is yes. Get a good year of solid lifting under your belt, then enter an active fat loss phase to reveal your masterpiece. 

There are a few instances where you can simultaneously build muscle and burn fat at the same time, but these are not common. First, if you are new to strength training you will see initial increases in muscle mass and may also drop body fat during this period (seasoned trainees do not have this benefit). Secondly those coming off a competition “cut” or dieting phase entering a building phase can see increases in muscle tissue while continuing to drop body fat for a short period of time. Lastly, individuals using Anabolic Steroids can synthetically induce the aforementioned effect (obviously I am STRONGLY against this).

I know what all the females out there are thinking. “This girl is crazy, I don’t want to ‘bulk up’”. Ok honey let’s get something straight. As females we naturally produce very little testosterone and produce much less Human Growth Hormone and IGF-1 (Insulin-like Growth Factor- 1) than our male counterparts. These hormones are the reason males have “manly” traits and why they build muscle more easily than females (and tend to have more/larger muscles). Unless you are synthetically increasing your levels of these hormones (as occurs with Anabolic Steroids) you have nothing to worry about. Being afraid you will look like a female bodybuilder from lifting weights is like being afraid you will turn into a Nascar Driver by getting in your car. It doesn’t happen like that!

Granted, if you are shoving your face with cupcakes and lifting weights you will “bulk up” but a majority of this increase in mass is from body fat, not muscle. Heck, you could bulk up from just eating cupcakes! Lifting will give you shape and the opportunity to see muscular definition, not make you manly or give you arms like the hulk. PROMISE!

The next requirement in achieving a more defined physique is to “reduce body fat”. This requires a moderate caloric deficit (taking in fewer calories than you are burning). We are bombarded by so many diets, products, cleanses etc. promising to help us do just this. Truth is—science only backs what has worked for centuries. Reduce your caloric intake, exercise moderately and strength train to preserve muscle tissue.

A good rule of thumb is to start with calories at 12 x your body weight in pounds (this is for a normal weight individual, those in the overweight or obese categories will have to go a bit lower). Consume 1-1.2 grams of protein per pound and fill the rest of your macros (short for macronutrients, we will dive into this concept in another post) with carbohydrates and fats depending on your preferences. 

Weigh yourself once weekly, same time, same place, in your birthday suit, after you’ve used the restroom. If you are dropping too quickly, slightly increase your calories, not dropping at all, slightly reduce. I STRONGLY caution you not to reduce too much as this will decrease your metabolic rate and can come with an array of health problems, not to mention an uphill battle in the fat loss game. For a normal weight individual I NEVER take calories below 10 x bodyweight (in pounds). 

Expect a weight loss of .5-2 pounds a week (depending on body size, gender, activity level, etc.). This will ensure your weight loss is coming mostly from fat tissue and not precious muscle tissue (which would again leave you “skinny fat” as discussed above—cannot see what you do not have!).

As you lose subcutaneous fat (that directly below the skin) you will start to see more muscular definition. YOU ARE NOT GETTING TONED—you are increasing your degree of leanness by reducing your body fat percentage allowing you to SEE your muscle tissue.

There you have it. Leave the “toning” to printers. Build a solid base of muscle then slowly reduce your body fat to see more muscular definition. I plead with you, stop using the word “toned”—especially those calling themselves health and fitness “Gurus” (what do you mean your 100 page Personal Training Manual didn’t get into tonus or the degree of muscular tension produced at rest or in response to being stretched?).

Here’s to getting summer lean the only PROVEN, SAFE and HEALTHY way!

Check out keypotentialfitness.com or email me at lindseymwoodkey@yahoo.com for more information on individualized training programs, meal plans, macros and other health/fitness guidance.