Easy Meal Prep – Turkey Patties with Sauteed Asparagus and Mushrooms

 

Another easy Meal Prep idea for you guys. Here we have Turkey patties with sautéed asparagus and mushrooms. These are His and Hers, mine have the 3 patties (bottom of the photo) and my husband has 5 patties.

I honestly do not go into the grocery store knowing exactly how much of everything I need. I go in thinking, “I need a lot!” This prep made 16 meals and it included everything that you see in the ingredients photo.

Have a question or comment, I’d love to hear it. Let’s Chat!

 

 

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New Week, New Goals


It’s a new week and for some you’re starting a new workout routine and/or meal plan today. I want to wish you loads of motivation and remind you that your health and fitness should be a lifestyle choice. This simply means, don’t do anything too extreme that makes you hate the process. It may take a few weeks to find your rhythm but you’ll get there.

As always, if you have any questions please feel free to send me a message.

Why Low Carb Diets Don’t Work for Long Term Goals…

I wanted to share this article with you; Author credit goes to Mike Gorski.


Here’s What You Need To Know…

1. We’ve all heard it before, “carbs make you fat,” and some of us still believe this myth. You know what makes you fat? A surplus of calories, shitty food quality and a sedentary lifestyle.

2. Sure you can drop a few quick pounds fending off carbs for a while, but your performance, hormonal balance, and general mental and emotional abilities and health will suffer. Did I mention you’ll probably end up even fatter once you kick the “low carb” kick?

3. Here’s why prioritizing carbs, and training and eating like an athlete will create the foundation for fat-loss and general health benefits we are all shooting for. And yes, this is a sustainable long term option unlike your low carb crash diet.

You Think Carbs Will Make You Fat?

“Carbs will make you fat. Want to lose fat? Just cut back on your carbs, and increase your cardio.” – Muttered by numerous fitness “professionals” on a daily basis.

It is this irresponsible advice and approach that has wrecked peoples bodies internally and externally, left people feeling like shit zombies, and kept people looking flat and deflated.

Carbs have gotten such a bad rep over the years that it has become the second coming of the low fat craze. Everything is touted as low-carb, low-glycemic, etc. and all to stave off the dreaded belly fat.

The truth is, whether you are a competitive athlete, professional physique model, or just a weekend warrior looking to shed some pounds for your upcoming high school reunion – carbs can, and should be your friend.

Low carb diets may work in brief for quick “weight loss”, but what is this weight loss, and what are the real results when cutting out a high amount of carbs from the diet?

To break it down simply, low carb diets do work for general WEIGHT LOSS because you are entering a caloric deficit by cutting out an entire macronutrient group, and thus a huge chunk of your calories; creating a caloric deficit which is needed for weight loss.

Low Carb diets may also be good for more sedentary individuals or extremely obese individuals looking to control insulin and blood sugar levels. Because you ended up reading this article, I assume that you don’t fit this category.

Why Low Carb Diets DON’T Work for the Body You Want

More times than not, the weight loss from low carb diets ends up being water loss, and glycogen depletion, thus leaving the dieter looking flat, feeling weak, confused and tired. As soon as carbs are re-introduced, weight gain occurs and the “weight loss” visual results vanish as well.

Most people who have serious aesthetic goals in mind have a certain body type they are looking for. To get that body type you need to be training seriously, intensely, and continuously. You cannot perform optimally in the gym, and reach the gainz you seek long term without carbohydrates.

For men, being on low carb diets for extended periods of time can also lead to lowered testosterone levels and elevated cortisol. These are two of the most important hormones when it comes to getting shredded versus holding onto fat, and low carbs may push each of them in the wrong direction.

For women, eating low carb for extended periods of time leads to hypothalamic amenorrhea – i.e. irregular periods and some seriously messed up hormones.

4 Reasons You Need Carbs

Here are the four most important reasons you better be prioritizing carbohydrate intake in your diet. If you are struggling with your body composition or performance in and out of the gym, you may want to take notes.

#1 Carbs Fuel Intense Workouts

Because you read Dr. John Rusin, you must train seriously. Because you train seriously, you need carbohydrates in your life. Carbs fuel your intense workouts, allow you to avoid burnout, and push through those final reps of triple drop set split squats.

While pre-workout carbs don’t directly lead to muscle gain, as they have a limited role in muscle protein synthesis, they DO allow you to train harder, heavier and thus leading to the appropriate anabolic response and hormonal cascade that we are all seeking.

Loading up on the right kind of carbs pre-workout is just as important. You know what your body can handle, but most people would feel a high fiber carbs or large meals sitting in their guts during their squats.

A lighter, faster digesting carb 60-90 minutes before you workout is the best option. Some good options here would be white rice, white bagels, bananas or other lower fiber fruits or starchy carbs. If Whole food doesn’t sit well with you, try a liquid carb drink, as some carbs here may be better than none.

Bottom line is, I recommend a minimum of 30-60 grams of carbs 60-90 minutes before your workout.

#2 Carbs Promote Recovery After Intense Workouts

During intense training sessions, glycogen is pulled from muscle storage to help replace your ATP, fueling muscular contractions. Over the course of an intense training session, glycogen can be depleted by as much as 26%. However, this is a total body measurement and glycogen stores are actually used locally. What this means is that if you train legs, almost all of the glycogen in your legs could be used up – but only 26% of your total body glycogen was used.

Long story short, you need to replenish that glycogen, and carbs will do the trick.

Within a hour or two after your workout, make sure you consume 1/4th to ½ your body weight in grams of carbohydrates. For example, a 200-pound man should have 50-100 grams of carbs within an hour or two after an intense workout.

Good choices here are your faster digesting carbs again, as we don’t want them sitting in our gut, and sometimes it can be hard to eat high fiber carbs right after a workout. White rice, pasta, bread, or a sport drink will do the trick here.

#3 Carbs Optimized Hormones

Hormones play a huge role in gaining muscle mass, losing body fat, and just feeling good overall. So why would we want to go on a diet that messes with all of those elements so dramatically?

Low carb diets for people who are serious about their training can lead to the following hormonal changes:

  • Lowered testosterone
  • Increased cortisol
  • Lowered thyroid function
  • Lowered luteinizing hormone, follicle-stimulating hormone, estrogen, progesterone, and testosterone in women.

All of which lead to less energy, slowed metabolism, low sex drive, and impaired immune function. Sounds like fun doesn’t it?

One of the most important, and obvious hormones that is controlled by carbs is insulin. Insulin, being very anabolic, is important for building muscle and is crucial for replenishing glycogen as stated earlier.

The fear of insulin is what started the whole low-carb craze in the first place. Remember, you train hard, you need insulin to build your body, you don’t fit the mold of the low-carb dieters.

So how do we avoid messing up our hormones and reverting to the levels of a 10 year old boy? Make sure your daily carb intake never gets under 100 grams per day or under 30% of your total caloric intake just to be safe. You need to monitor your energy levels during workouts to truly know what your goal should be, as some people may need a much higher minimum dose than 100 grams.

#4 Carbs Enhance Mental Health

Live your life…responsibly. One of the most important, and under talked about aspects of our nutrition is how it affects our mental health. Low carb dieters tend to get to the point of jonezing so hard for carbs that its all they want to talk about.

We should be able to enjoy what we eat, while still reaching the goals and bodies that we desire.

Many of our favorite “guilty pleasure” foods are carb heavy. Pizza, pasta, desserts, etc. It is okay to enjoy these things on occasion with responsibility and being able to tell yourself that it won’t completely ruin your physique. If you know your caloric goals, your macro nutrient goals (especially carbs after reading this), make about 10-20% of your weekly calories come from the less “healthy” forms of carbs and foods.

Just make sure that the rest of your carbohydrates during the week come from whole, minimally processed foods such as: oats, rice, beans, fruits, potatoes and non-starchy vegetables.

It’s Finally Time To Embrace Carbs

Don’t be that guy pulling plain chicken breasts out of your pockets when you go out for a nice dinner with friends.

By avoiding a low carb diet, I guarantee you will feel better, be happier, and get the results you are looking for (or even better). Make sure you keep hitting the weights hard, keep your total nutrition on point, and the carbs will do the rest of the work for you.

ABOUT THE AUTHOR


Mike Gorski is a Registered Dietitian and personal trainer located just outside of Madison, Wisconsin. Mike works with clients on a wide variety of goals including sports performance, post-rehab training, weight loss, and overall healthy behavior change. His ideas and methods have been featured on some of the top publications in the fitness industry including the Personal Trainer Development Center. Mike’s mission is to create positive behavior change with all his clients that will not only get them to their personal goal, but last them a lifetime.

Learn more about Mike on his:

Website: http://www.mgfitlife.com Facebook: mgfitlife Instagram: mgfitlife

Is cardio the only way to burn calories?


 Absolutely NOT! Check out the photo below from my heart rate monitor. During that hour and 56 minutes I only did 15 minutes of cardio and burned 100 calories during that time. The other 880 calories I burned are from lifting weights and about 15 minutes of stretching.

Your resting metabolic rate (RMR) is the amount of energy (calories) expended while at rest; it’s basically the minimal amount of energy required to sustain bodily function such as blood circulation, temperature regulation and breathing. Plain and simple, we burn calories doing absolutely nothing.

Any additional activities will cause additional calorie burn which is why many fitness professionals just want you to GET UP AND MOVE! Gardening, cooking, cleaning, walking, and many other daily activities increase your energy expenditure.

Everyone’s RMR is different and varies depending on age, sex, genetics, body composition, etc. If you’re serious about weight loss, it’s a good idea to know what your RMR is.
Need help figuring it out??? Message me your AGE, HEIGHT and WEIGHT and I will be able to provide you with a pretty close estimate.

My 8-Week Challenge


Hello friends! I started an 8-week challenge last week and here we are on week two. Last week was pretty easy as far as motivation goes and I only had one weak moment when I shoved my face into a bag of Fritos and inhaled for what seemed like 4 minutes. Hahaha!! But I didn’t eat any, I swear.

I’m down exactly 9lbs in a week and ready to KILL week two.

Need motivation, answers to your questions, are you stuck??? Just message me, I’m happy to help however I can.

Spaghetti Squash 


Here’s another Meal Prep idea for you guys.

  • Spaghetti Squash
  • Jennie-O Ground Turkey
  • Homemade Tomato Sauce

I’m half Italian and L.O.V.E pasta everything! This combo is a much healthier alternative. Try it out and let me know what you think. 

The sauce is simple too. Just crushed tomatoes, chopped onion, celery and carrots, plus thyme, basil, salt, pepper and bay leaves.

Message me with any questions.👍🏼

Protein Doughnuts

Yes, you read that right. PROTEIN. DOUGHNUTS! Yay!!!

There’s nothing better than finding a healthy alternative to one of your favorite foods. Sometimes it’s a bust but sometimes, it’s delicious!!

I’ve seen these all over IG and had to give them a shot. They are baked and they have many flavor options but the two pictured here are Cookie Butter and Cake Batter. They’re pretty damn good! They come disassembled as you see here, the actual baked doughnut is the same for each and the toppings are what makes them different. The doughnut itself sort of resembles the flavor of a cinnamon roll. Very satisfying without the guilt.

MACRO TIME:

Doughnut ONLY

150 Calories

4g Fat

16g Carbs

2g Fiber

3g Sugar

11g Protein

Cake Batter Glaze w/Sprinkles

29 Calories

1g Fat

5g Carbs

5g Sugar

Cookie Butter Glaze w/Fudge Goldfish

41 Calories

1g Fat

8g Carbs

7g Sugar

PROTEIN doughnuts from @doughbardoughnuts