Dear Body Buds,
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Below is the transcription of Episode 89: Intro to the Power Foods Lifestyle.
“Alright, well, hello everyone and welcome to my first Periscope. I hope it goes off without too big of a problem. I am really excited you’re here. I am recording this into a podcast as well, so if you’re listening to this on the podcast, thank you for tuning in.
Today is the launch day, September 1st (2015), of the second edition of my book, the Power Foods Lifestyle. And this book is my heart and soul! You know, as I was doing the recorded version which will be available in just a few short days so hang tight with me, it’s almost done editing. It’s a lot of editing to do and even though I am pretty good at reading straight through, you know, once in a while, my voice could go hoarse and that added all that up. But, that should be available in few days.
As I as reading the audio version, I kept thinking in the back of my mind, “Oh, there’s just so much more I could say on every single one of these topics and I almost got a little bit frustrated. But at the end of the day, I had to think, Okay, what is the essential part? What are the essential things that we all need to know and begin implementing to our lives? Because not everyone out there, I would say–the majority of people out there really care as in-depth as, you know, the stuff that fascinates me.
So, this is very different from Edition #1. You can see on my little markers here for things I want to make sure and put up on Facebook or Instagram. You may have seen some of my pull quotes. That’s where I’ve gone through reading my ‘They’ve gotta know that! They’ve gotta know that.’
So, I would encourage to go review a lot of those tips, but again, the biggest thing that you can do is do yourself a favor. I’m giving you this book for free. I need people to hear this message so I bit the bullet, and said, “You know what, I’m going to give it away for free.” So, you just pay shipping, go over to www.powerfoodslifestyle.com and you’re going to get access to lot of other fun things.
If you’re interested, you can get recipe books, my 7-minute power workout that is your bare minimum type of workout that you should be doing when you don’t have hours to go to the gym. Getting rid of that all-or-nothing thinking is really my goal in helping you see that a healthier, fitter lifestyle is possible for you.
So, as we dive in to today’s PFL 101 class, I am going to touch on some very basic principles. The biggest thing talking about some of our tiers of living the Power Foods Lifestyle. Now, I should have done this before I began recording but I am going to pull up my little memory jogger here as I look at the tiers of living the PFL, as we lovingly refer to it as the PFL, okay?
Search that hashtag #powerfoodslifestyle, and then any time you post photos of food or what you’re learning, definitely throw those hashtags on, tag me in it, whether it’s on Facebook @body buddies or my personal name, Kristy Jo Hunt, or whether you want to tag it on Instagram or Twitter. The handle is @bodbuds. Then I’ll see it–I do try to respond to almost anything I’m tagged in. At this point, I can do that. Hopefully, if things keep growing how I’d like them to, I’ll still do my best.
But, let me pull this little memory jogger here because I’m going to start at Tier 1. I’m going to assume you are here because you know you need to be a little bit healthier. Is this a scary, overwhelming fearful, almost resented thing? Absolutely, it’s totally fine to say that because I’m right there with you.
This is not easy and, oftentimes, we can just feel like it’s too much for us. We can feel like, that’s for one of those other people. I still to this day call them the ‘granola-yogies’. . .I’m not a ‘granola-yogie’–no offense to anybody that are seriously – please know that I am so lovingly sarcastic!
But when I was first getting into this way of eating, I was very hesitant to try new food. In fact, don’t laugh at me but my first time eating an avocado wasn’t until I was 25 years old. But I’ve had guac once in like a bean dip, but I was like, “Oh, what is that? That’s horrible. Who would eat that?” And then, I learned about how important those monounsaturated fats so I tried to force myself into eating them.
Well, gosh, no one had ever taught me how to cut an avocado, so my boyfriend at that time . . . one day, we were in the kitchen and he just started busting up. I was standing there and peeling my avocado like an apple. And he said, “What are you doing?”
I said, “I’m just getting my avocado ready to eat.”
And he was like, “Oh, my gosh!” and that’s when he showed me. For any of you who don’t know how to cut an avocado, I have a funny YouTube video up and it’s something about: did you know you can do this with a hotel key in your hotel room? I don’t know, something funny because the verbiage makes you go, ‘Oh, go and check that out!’ and it turns out to be how to cut an avocado with a hotel key!
There has been so many experiences like that for me as I branched into even more of these foods. The first time I had couscous, or quinoa–I didn’t like quinoa for the longest time. So as you are branching into these newer foods that perhaps for you are little bit out there–a little bit like “Ugh, I just don’t know about that.’
First of all, I will tell you I hear this all the time, ‘I hate kale.’ Unless it’s kale chips–I like baked kale, right? You put a tin foil on your cookie sheet. You wash your kale and cut it all up and you take some garlic salt, maybe some chili powder and you bake that around 350 degrees for eight minutes or so. I mean, watch it–whenever it gets crunchy. That’s about the only way because people are like, ‘you’re going to make me eat kale.’ No, because I don’t even eat kale. Most of the time I eat spinach over the other – I mean, I all the arugula, romaine, etc.
But, I’m digressing, so, let’s go ahead and get started now that I should have my little memory jogger pulled up. But what I mean to tell you these stories is that you’re not alone in being hesitant to try some of these foods. It’s okay to be like ‘I’m a picky eater and I just know what I like’ and I work with people like that. My team of coaches works with people like that and we work around them.*
*The Body Buddies coaching team no longer exists–I do all coaching solo.
In fact, currently, I am working with an amazing woman that we have to pretty much have her have cooked vegetables, she can’t eat them raw. And so, that’s a very–actually, I wouldn’t say it is normal but it’s not rare that an individual has a very, very difficult time with their body and eating raw vegetables. So, if that’s the case, that’s totally fine. Please don’t think you need to eat them raw. (Where is my little memory jug? I don’t even know. Sorry, I’ll do without it.)
So, here’s the thing, we’re going to start to Tier 1 of the Power Foods Lifestyle. If you’re totally new to the Power Foods Lifestyle, you need to know:
- This is not a diet. Diet is a gross word to me. I will kick it in the face and punch it over and then roundhouse kick it until it falls on the ground. We don’t diet. Why is this a 3-trillion-dollar industry? Because everyone is dieting and because this stupid nutrition-diet-health industry is taking advantage of you. And our emotions and desire for change or feeling of being a failure perhaps as feeling like we’re just not good enough, the whole comparison thing…then you’re bringing in technology like social media – hello! That’s a cesspit for feeling like you’re never good enough. You get trapped in all of these. That’s not where we want to be.
So, we have to start number 1 with your brain and the way you think about yourself and that is the foundation of the Power Foods Lifestyle. Right here, in Chapter 1 of the book, where is it? Where is it? I have this pyramid that’s on Page 11. I hope you can see this, for those of you viewing the Periscope, it’s the hierarchy of the impact of changes in our lives to make a change in our body. It’s 50% mental discipline, it’s 30% nutrition, and it’s 20% exercise, because they fit one on top of each other.
Okay, so we have to to change the way we think about ourselves and we’ve got to be more motivated. We’ve got to believe that we can make small changes in our lives.
You are human, you’re not going to go from 0 to 60, which is why we have the tiers of the Power Foods Lifestyle. The only unfortunate thing that I am really a little bit frustrated with is the fact that the Tiers, it was like just distilled upon me, just as this knowledge of how I needed to better teach this because that’s all I’m about, guys. I just want to help you be more in control..
As you read the book, you’re going to know my story and I made myself extremely vulnerable through this book, through the blog, through my social media, I try and be basically as opaque as I can because you need to see that you’re not alone. I’m not putting myself up here and sound like perfect person. I’m not perfect. Have I learned a heck of a lot and overcome a lot? Absolutely, which is why I’m here to be that person that I never had.
How many of those years of disordered eating and thinking that I wanted to make a change and didn’t have those answers? I mean, sure, like there’s plethora of information out there on the internet but I didn’t have that step-by-step guide that works for me and the brain that I had, the way that I compared myself was never good enough and the excessive dieting and binging…
I just wished there would have been someone to take my hand and say, “Here are the emotional, psychological, nutritional and exercise science aspects that you need to know and you can do it. It’s okay if you fall down because you’re going to get so good at getting right back up.”
You know, today, as I was watching YouTube video by Les Brown [by the way–one of the best things you can do every day is listen to a motivational YouTube video–One a Day. I told a few clients this today when I was talking to them on the phone. I said, “One a day, you got to infuse yourself with positivity. Otherwise, the negativity in that resistance is going to beat you down..”]
So, own it. Take ownership of your decisions and invite that in whether it’s through my podcast or anybody’s podcast on iTunes or Sticher radio, or another thing.
So, Les Brown is sitting there talking. He has an incredible story. If you’re not familiar with him, you need to get familiar with him. He says, ‘It is okay if you fall down. But if you fall down, you better land on your back because if you could look up, then you can get up,” and I truly believe that.
So, as we begin talking of these basic principles of the Power Foods Lifestyle, I need you to believe you can do this, and it’s not 0 to 60 again. So, with that said, we’re going to focus on baby steps.
We make changes as human beings one little piece at a time. We make slight adjustments that take us to a totally different track than if would have said on this track, but it’s those minute adjustments. So, please, don’t think, ‘oh, I ought to start this thing and it’s going to end in two weeks.’ No! If you’re taking that approach, you’re going too intense. Uh-uh, it’s not going to work.
So let’s start with some of those basic things that you can be doing. And, I know what I want to pull up on that hosts from memory jug, because I put on one of my client’s spreadsheets. So let me pull that open super-dee-duper-dee-fast. Are you ready for this? Get a pen and a paper while you’re waiting for me and my awesome computer that giving me spinning and circle thing, ‘please wait, come again.’
Here’s another thing:when I do public lectures, I actually will tell people I don’t want to see you take notes. I want to see you take action points. What are the things that you are going to begin applying today and say, ‘Hey, that’s something I can do.’ Those are the things I’d like you to write down. Those are the things that are going to really make a difference.
One other thing, while I am talking, if you have a question, go ahead and text my work line. The number is (929) 263-2837. One more time, (929) 263-2837. Basically, it’s 929-BOD-BUDS. So you can text or you can call and leave a voicemail. I’m not going to answer any voicemails live on this broadcast but if any texts do come in, I will answer those.
That’s a really good resource for not only my clients but people who perhaps have an idea or suggestion or anything for the podcast. If you have a suggestion of what you’d like to hear–anything in that manner, I’m more than happy to take those. I do, for the most part, just try and personally answer everything. You all are so important to me and I’m just doing my best. Again, to be that person that I never had.*
*I do have an assistant who helps with emails.
Let’s start with Tier 1 of the Power Foods Lifestyle. These are what we call our rookies. You’re going to work on three things – these are the people that are new to this eat-healthy thing. You’re like, ‘Wait, what? I have high cholesterol and I have to do something about it?’ or, ‘Oh, my doctor says I have high cholesterol,’ like ‘What the freak does that mean?’ Or you’re like, ‘Oh, I stepped on the scale today and I was like, shnikee, I’m x-number of pounds’. We all have a moment that makes us go, ‘Whoa! Let’s think about doing somethin’, right?
Here’s your basic, basic things:
1. Eat more veggies. I want you to work up to eating a serving of veggies at every meal you eat. What is the serving of veggies? 1-2 cups, just make a fist. Whether that’s a handful of baby carrots, whether it’s a – I like to buy cucumbers. I just literally break them in the half (makes you feel really tough) and pop it in plastic baggie. I chew on those while driving, at work, at the office. Get those veggies in you, particularly those bright colors. We love bell peppers, we love all of our green vegetables like asparagus and all of our leafy greens, broccoli, cauliflower. All of these beautiful, beautiful vegetables. They’re a life source.
And when people get up to eating six servings of vegetables a day, where we’re trying to get up there to Tier 2, you eat veggies at every meal you eat even if they’re not perfect meals, that is the point you can actually cut your multi-vitamin. You don’t need it. That’s the purpose. You’re taking a multi-vitamin because you’re not getting your nutrients through food and studies show multi-vitamins don’t even absorb, like, every vitamin is different in terms of the absorbability percentages. But I’d say, a rough estimate, if we were to aggregate all of those results will be around 60% absorbability.
So you think you’re getting enough calcium, you’re not. You think you’re getting more iron, you’re not. So that’s one huge reason why people who follow Power Foods Lifestyle principles are seeing such increase in natural energy. It’s beautiful. And you feel good. So let’s work on getting more veggies in every meal, okay? (I leave that challenge with the most random people. If I meet people, I’m talking. At the airport, at the cashier’s, postal worker and the produce guy even. You know, because I’m in there whole the time. They’re like, so what do you do? I saw you shooting pictures here once? I was at my local Smith’s and shooting this photo, and he’s like, ‘Do you do stuff with nutrition?’ ‘Yeah, somewhat, haha.’.)
So, Tip #2 for rookies: drink more water, and I know this sounds easy. Usually, I have my gallon of water. I went through all that already and it’s downstairs on the kitchen table. But we want to drink more water and we’re working up to cutting out soda. This may blow your mind: I would rather see you start limiting your processed foods and sugary snacks which is topic #3 for rookies, before you cut soda. Is that blasphemy? (laughs) I’m serious.
Well, first of all, if we’re drinking full-sugar of soda, you know, Mountain Dew and your full-sugared Coke, we’re getting some extremely high sugar intake. Extremely high is anything above 20g. I want you to start flipping over the label, for instance, let’s just look. This has a label,–these need to become your friend, okay?
So, down here, at the bottom, there’s a little line for sugar. Now, the FDA may in the future add another line that’s added sugar, not the natural sugar. But for now, with labels the way they are, I’d like you to look at the grams of sugar that’s right there. If it’s above 5-10 grams, I need you to start raising your eyebrow like this and be like, do I want to throw my blood sugar off?
Because here’s the thing: blood sugar when it is running like this, just like a pretty good pace and current and not into like pa-boom, pa-boom, pa-boom!–That is where we get into trouble.
And when does we get this go pa-boom pa-boom? When we eat a very highly-processed refined carbohydrates. Things that don’t have the fiber in them to slow the breakdown, things that are bleached, enriched, and processed. So, I’m talking literally everything in those cracker aisles and those cookie aisles, your baked goods, your croissants, your bagels. Not all breads are bad. So please don’t’ think that I’m not a person that’s going to tell you to cut bread. I’m going to tell you to cut white bread.
And then from there, remember, this is a process–a hierarchy of eating. So, if we do get to a point where you realize like, hmm, when I put wheat bread, even it’s a 100% whole-grain bread, and it just doesn’t make me feel right and perhaps, I’m breaking out or perhaps like I’m just really lethargic…(there’s so many things to take into consideration), but if everything else is on point, it is then that if I’m working with a client, then we will cut gluten. But, it’s not for every person we cut gluten and that’s the problem. That mentality that we see in gluten is what the problem we see in society in general. We are sitting here annihilating this one topic and we’re saying, That’s our problem! That’s our problem! That’s our problem!
No, our problem is thiiiiiiiiiiiiiiiis – the problem is we’re not setting up a strategy for success within ourselves that we can stick to. So that’s why I teach you the principles and let you choose at what level you’re ready to do this.
Yeah, if you see a lot of my transformations and my coaching teams’ transformations of people who made some drastic changes, are they living a higher tier? Absolutely. They’re not just eating their veggies and drinking water. Let’s get real– to truly change the body on an aesthetic level, we’ve got to do some manipulation of nutrients which is where the strategy of Power Foods Lifestyle comes in Tier 2, and we start to gain a heightened awareness.
So, just to review Tier 1 for our rookies who are just starting out and ready to start being more aware, we’re going to work on more veggies and working up to veggies at every meal.
We’re going to work on drinking more water and we’re working on cutting out soda.
And we’re definitely going to start limiting the process foods and be like, ‘Oh, I shouldn’t eat out at, you know, little Caesar’s every night’ or ‘perhaps I shouldn’t stop and get a donut on my way to work in the morning every day.’ We’re going to stop turning to those things all the time. We’re not ready to cut them out entirely, I mean, that’s awesome if you are. But for a Tier 1, we’re heightening the awareness and we’re saying ‘let’s do better at that.’
Are you with me? Great!
Alright, let’s move on to Tier 2. So, this is where we come in to Power Foods Lifestyle Champions. Now, if any of you listening or watching this are not a part of that private group on Facebook, you need to be because it’s a private group. I will personally accept you into the group. Outsiders and trolls aren’t even a part of it because I would kick them out faster than you can blink and we’ve never had any because we, I think, here at Body Buddies, are all about fostering this community of love, enthusiasm, motivation, education. That’s what we’re about.
So, if those things really resonate with you, and chances are, if you’re listening to this, I’ve got my mic here so I’m pointing to, or you’re watching this with me on Periscope, then, you’re with me. Okay? Again, you can do this, you can do this! I’m going to say it over and over again because I believe in you and it’s those baby steps to change. Okay?
Take advantage of our group. Ask questions. Share your insights when other people ask questions. It’s a sharing group. It’s a support group. I’ll chime in when I can and it’s a great place to be.
To Tier 2 with Power Foods Lifestyle Champions–this is where we raise our awareness of nutrient pairing. What are our nutrients pairing? That’s a scary phrase, right? No, it’s not. I want to make it so easy for you.
I’ll tell you what chapter this is in so when you get your book that you’re all ordering from powerfoodslifestyle.com, and you’re getting your free book, you’re taking care of your shipping so I can get this in your hands because I need you to read this book. I need you to,because this is what I wish the entire nation could be educated–these basic principles. I never understood that dumb food pyramid – sorry, I hope that no one kills me over that but, literally, I don’t agree with half of it. The way that they teach it is just so vague of concepts to wrap our minds around and I know it’s because we will get faulted, left and right, for telling people what to eat.
I’m not telling you what to eat. I’m teaching you real-life, scientific principles of food and teaching you strategies that have worked not only for myself but for now, so many people. It blows my mind to think back to where this all began, which was me, you know, just trying to figure all this crap out and whoa! Lucky, we did it! I mean, I definitely believe there’s a higher purpose in that and there’s a lot of neat experiences that go into this. For those of you who are a little bit more of a spiritual-minded state, it is very special. The story of how all of these has come to be so. I would just say that I have not done this of my own volition. I have had a lot of “help.”
So, in Chapter 4: Macronutrients – what the freak is a Macronutrient? Well, let’s break it down.
We got macro, that means big, right? Then we have nutrient, and that’s nutrition. So, macronutrients are big nutrients. That’s where calories come from. There are three that you’re just going to know. These names are going to be nothing to you after this. So, it’s protein, it’s carbohydrates and it’s fats. I know you’ve heard of them but you probably didn’t know they were macronutrients. Now, I like to go all slangish – well, the whole world does, too, but let’s call them macros for the most part. That’s just easier.
What’s the opposite of macro? Micro. Well, it’s not necessarily the opposite but, in terms of the antonym in the English language. So, micronutrients are going to be our vitamins and our minerals. Those are the very key parts that feed into a lot of our bodily processes that make the body function.
You run out of magnesium, you have problems.
You run out of iron, you have problems.
Those minerals and vitamins deficiencies are evident in so many things from hair, from nails, from discoloration of skin, blood not clotting – there’s so many things that — allergies, I could say that it go through a whole list. But a lot of times, a feeling of not being a whole as a person is because we have a deficiency somewhere.
Now, I think, is it good to go to get tested? Sure, but the fact is, guys, if you start doing this it’s going to…every principle that any doctor or any nutritionist out there is going to give you is going to come back to these principles. So as we work to begin applying them, I am very much of the mindset that we focus on behavior and the results will come. Let’s not be so focused on fixing a deficiency or fixing this problem, because I swear to you, when you just focus on these principles, the body will take care of itself.
And yes, in certain diseases or disorders or management of those or prevention of a specific genetic tendency, perhaps, is their particular strategies to take, yes, within the Power Foods Lifestyle vernacular. And if you’re one of those, I’m just going to encourage you to either schedule a consult with myself for custom coaching 8-weeks, investing in yourself is just going to be so worth it. And if you, I encourage you to do some shopping in terms of look around to the other prices you’re going to see just how affordable we are. I’ve tried to do that because, again, I want to be that person for you I never had.
So back to macronutrients. Protein is going to contribute calories, carbs are going to contribute calories, and fats are going to contribute calories. So, protein has four calories per gram, carbs have four calories per gram, fat has nine calories per gram. So a lot of people hear that and they’re like stay away from the fats. No, not true enough. It’s okay to have fats.
What we need to do though–we need to pair our nutrients wisely. Let’s make this easy.
Let’s use P for protein, let’s use C for carb and use F for fat. How’s that sound? Pretty easy, right? Not speaking in Greek yet? Good, because I speak Korean. Alright, those of you who don’t know, I lived in Seoul, Korea for a total of about two years, was with for the LDS mission and again, after I graduated from college. I just wanted to have my little adventure and it was great. Jumped on subways, went in backpacks, sleeping on random places. Oh, best time ever – well, a lot of best times in my life, but that’s a fun memory for sure.
Onto this awareness – now that we know those macronutrients, we’re going to start understanding what foods fall under which category. Now, I have a free printout for you, not only, I mean you have one in the back of your book on the back page that you have a list of all of the foods that fall under protein, under carbs, under fats, etc. It’s right here. You’re looking a bullet-point list, but I want you to go print it off the Body Buddies website (location change–www.powerfoodslifestyle.com/self-training).
Go ahead and print that; I want you to keep it on your fridge. I want you to see those foods because, oftentimes, we forget which foods are really so great for us and we need that memory jog, just like l needed my memory jog for the Tiers, just to remind us. Because we can get trapped in thinking very narrow-minded in thinking we only have few foods we can eat. Oh my gosh, I’m deprived and restricted. Those words, again, if we start filling those words uh-uh-uh, we’re looking at it wrong. We’ve got to change something.
So, basically, everything that falls under protein means that the majority of those calories are coming from protein. For example, fish, red meat, chicken, egg whites, protein powder, cottage cheese, plain Greek yogurt, just to name a few.
Here are some basic carbohydrate sources – we have red potatoes, we have yams, brown rice, beans, couscous, quinoa, fruit. Fruit is a carbohydrate. Now, here’s a little fun tip on fruit. Yes, it is healthy. No, it is not okay – well, let me phrase this correctly. It is not conducive to body fat loss if you are eating too much and not paired correctly with foods. The reason being . . . yes, fruit has a natural sugar called fructose which is not digested the same as glucose which is the most prevalent sugars that are in our foods. All carbs breakdown to whether it’s your pizza crust, whether it’s your cookie, whatever. It’s going to breakdown to glucose, okay?
So glucose is what fuels your brain. You need this. You can’t just cut those out unless you’re planning to go and replace those with fats–a whole new topic for another time which is 101. Basically, where was I going with this? Sugar. Oh no, no one’s here to help me remember. Sometimes I just lose it. Going back–you’re all shouting at me–text me. Help me. Oh, goodness, where were we? Fruit in the liver, okay.
So, in order for your body to be able to treat the fructose molecule like glucose, it’s going to go through a process in your liver called fructolysis. And here’s the problem: if you get too much fructose in your liver at one time, it’s going to convert it to fat. This is one reason that people can develop fatty liver without ever touching alcohol.
How interesting is that? Because I think we all think, ‘Oh, yeah, fruit is good and healthy. I’m going to load up on this whole bowl of them with my watermelon, with my cherries and my strawberries and my apples, and I’m eating healthy. So, I’m actually losing weight, right?’
Not necessarily. So, here’s the new principle I’d like you to understand. And again, these aren’t rules. I just want you to understand nutritional facts or what they are so that you can choose what you pull into your life, how you let it benefit you to reach your goals. Because it’s not cool when we’re working our butts off but we’re missing a very important point and we’re ignoring something that should be. It’s a blatant red-flag to people like me who know, then it’s like ‘Why are you doing that? That’s messing you up. That’s sabotaging your goal, you’re working your butt off. Let’s get you there faster and let’s make this strategic.’
The guideline is half a cup of fruit. Treat it as a carbohydrate and you’re going to eat it as a C, and now, I’m going to go into as PVC meals. Except I’m going to go into a second because we’re going to go through some fats first. Under our fats column, there are two things that lot of people mistakenly think are proteins, well, actually, three.
- Cheese,–it’s a fat, not a protein. Is there protein in it? Yes. Enough for us to classify it as a protein? No.
- Nuts – your almonds, walnuts, cashews, all of those nuts. I’d like you to eat them raw because heat changes the omega content and it’s not going to be the same awesome beneficial fats as it would have been if you’re eating them raw. So, first of all, you need to get them raw, and a lot of people think they’re protein. And even – oh my gosh, I’ve seen it like my local VASA gyms, they have these huge poster–pictures of peanut butter like ‘get that protein’ and like – [thump!] If you’re listening to podcast, I just face-palmed it, right. Really? Like, it’s those stupid advertisements that are confusing you all.
So now you need to know the truth. Let’s literally think about this – for one Tablespoon (let’s even get my little macro cheat, just to double check). So this is what I’ve done. This has taken me years to get my little list of everything perfected where I wanted it – peanut butter–one tablespoon. We’re looking at four grams of protein.
You’re going to learn as we qualify a protein source per meal as 15-30 grams . . . four is nothing, right? It fails in comparison to a 15. A 15 coming from only 3 ounces of chicken, or perhaps 4 large egg whites. And so we get 4 grams of protein and 1 tablespoon of peanut butter, but we get 8 grams of fat. And the range for a fat serving is going to be 8-12 grams per meal.
So, one Tablespoon of peanut butter is an F.
So now that I’ve gone through the main foods and also in the fats we’re talking black olive, well, it could be any type of olive, almond, nut butters, nuts, chia seeds, pumpkin seeds, bacon, egg yolks, some of those saturated fats, even cream cheese. Those are going to be okay once in a while. We want to keep our fats we do choose to use strategically. We want to keep our saturated fats, those that come from animals, like the ratio here to here (shows with hands).
My rule of thumb is every time you eat a saturated fat, F in the PVF meal, you should have 2-3 PVF meals choosing from avocado and nuts and coconut and olive oils and so forth.
So now let’s talk about meal combinations. In the Tier 2 of Power Foods Lifestyle Champions, you’re starting to become aware of this nutrient pairing. You’re starting to think ‘okay, I need a need a P in every meal I eat.’ Yes, 15-30 grams of protein and that’s going to be a great starting point to manage your blood sugar. To help you feel full. It’s going to really aid the metabolism–the firing of your body.
Your metabolism, I know it’s going to be vague concept. Just think of it like this: think of it like the wheels of all your bodily processes and the rate at which they’re all firing. So when you have a fast metabolism, like, yeah, we’re working. We’ll go crazy. Let’s do working, guys. Whoo! Whoo! [fast, energetic voice]. And then, when you have a sluggish metabolism, they’re like, ‘Okay, let’s do our work guys. Let’s go.’ [slow, hoarse voice]. And you probably feel this in your body, right? I know you do.
Through these strategies in nutrition, your metabolism over time will start cranking but we’ve got to get these principles going. So, PVC is one type of meal. PVF is another type of meal. Let’s just go back– what do these acronyms stand for?
Protein, Veggie, Carb is a PVC. Should I make up a song?[Sings] Protein-Veggie-Fat is a P-V-F, and a Protein-Veggie, Carb is a P-V-C. (Good thing I was on drill team and not a cheer leader.)
Okay, so we have those four types of meals. And that’s how by pairing those nutrient-based foods together we’re going to naturally be balancing everything. I’ve done the hard work for you. If you’ll just remember those meals and then think what foods fall under those categories?
Let’s just make up a PVC meal. I’m going to choose from my proteins–hmmm, let’s do four egg whites because that’s going to get us about that 15-gram range. So there’s our P. (Let’s talk breakfast). Then, I need a V for veggie, so PV. You know what? It’s so easy. I love to just throw a handful of leafy greens in, I’ve cracked my egg whites, I use a coconut butter or coconut oil-based cooking and I’ll just toss it on my frying pan. Four egg whites cracked in. Yes, I like to crack mine. Yes, you can use egg beaters though you do have some more chemicals in them. So to each their own. Throw a handful of spinach in and you’ve done your P, you’ve done your V. If you’re using a light spray like I just described don’t count it as your fat. It’s just there. Just a non-stick.
Now, if you’re going to – pufffttt! (lots of cooking spray). Yeah, maybe counts as your fat, right? So, let’s not do that. If you’re cooking in an actual oil and it’s about two teaspoons plus, that’s full on F. If we have an F, let’s be aware that if we pair another carb with it, for instance, a half cup of oats or breakfast cereal like Wheat Chex, Grapenuts, bran flakes, not Raisin Bran–look at the sugar content. Remember the 10-gram sugar rule? [shrieks] We want to choose some of these better, more wholesome carbohydrates.
So what if you wanted a piece of a whole grain bread? You can toast it, but guess what? You have the carbs and the bread so you are aware that if you butter that toast, you are taking the energy content – a.k.a calories higher. The beautiful methodology of how this all comes together is if you pair your PVC and PVF meals separating your Fs and your Cs, and you follow the recommendation for peak ranges (Tier 3), you’re going to hit a caloric deficit. Will it be an extreme deficit? Most likely not.
And I really want you to educate yourself on healthy caloric deficits because when people listen to podcast of mine, go search it out, it’s on iTunes, radio and all the podcast are listed on the website under the podcast tab, body-buddies.com (sorry–they moved!). When you listen to that podcast episode–the way that people have described it to me they’re like, suddenly I finally understood. It all just made sense. Like where is that range of fat loss? Where is the range of the body shuts down because we’re pushing it too hard? Where is the range of ‘I’m eating healthy but I’m not losing weight’. . . because your caloric intake is too high.
You can even be following this principles to the T, and if you’re not watching those peak range portion sizes or adjusting for your body like we do for you in consults, then yeah, your total energy intake maybe not putting you in a deficit. Deficits are required. It’s an output of energy, moreso than an intake of energy. I’m starting to get a little bit deep though, so I’ve got to remember this is 101. So, all of you with your eyes glazed over, come back. I wish I could snap this, that’s the closest I’ve ever been. (Click, click). Can you hear that? We’ll work on that later.
So, we’re going to start being aware and we’re going to say let’s finish out that meals. Let’s just say 4 egg whites, handful of spinach, one whole grain bread. We’re going to look at how many total carbohydrates, not net carbs. I don’t believe in them. I do not believe in them. I do not believe in them. Look at your total carbohydrates. So, I want you to follow your carbs between 20 and 30 gram range. If your one piece of whole grain bread–not your enriched wheat bread, not dyed wheat bread, we’re talking the whole grain or rye, or what is it? Pumpernickel, I like that one, like blue moon–but basically a real barley or a whole grain wheat based or even oat-based breads is wonderful. So, let’s say one size fell 14 grams of carbs. Could you have two? Yup, because you’re between 20-30 grams. Okay, we’re in this basic math. Super fun, huh?
We have a PVC meal – boom! Don’t butter the toast–you have a beautiful meal. We want to keep our PVF meals in the evening because carbohydrates are going to raise the blood sugar. When blood sugar is raised, you’re not in an optimal place to be losing body fat. That’s because insulin, a hormone that stores fat or stores glucose too…Basically, it helps things absorb in the body. And then from that point, the state of your body and the amount is going to determine – great, can we actively use this? If not, can we store this for energy later? And if that tank is full well, gosh, I guess we’ll just shuttle that away for adipose tissue. Okay? So, that’s where our portion sizes really come in.
Again, champions, we’re just being aware. We’re like, ‘Oh, so I shouldn’t have four pieces of pizza because that’s a lot of carbs and fats and. . . cheesecake. That’s like CCCC FFFFCC.
No, we don’t want that. So, you’ll start taking in awareness.
Next, we’re going to start being awareness of the application of indulgence meal. Are you an abstainer? Or, are you a moderator? Now this is another podcast of mine. I’ve spent a whole episode talking about it and talking about the difference. As you seek to understand your psychological wiring–the way that you’re programmed . . . are you someone that needs that little bit of everyday to feel okay? Or, are you someone that you have a brownie and you’re going to eat that whole tray because it’s just hard to turn off that monster inside?
I’m very much an abstainer. I have tried training myself to become a moderator, no, no. I just found myself frustrated. So, I need to be an abstainer. And so, if you’re an abstainer, I want you to do doing 1-2 indulgence meals per week and if you are a moderator, I want you to use your 20-30 grams of carbohydrates in a PVC meal everyday as your sanity carbs.
What that means is pick your favorite-favorite treat. Let’s use Doritos for an example. Are they chalk-full of chemicals and nasty stuff that we could say on a very high level we want to avoid? Absolutely, but we’re talking 101 right now. Now, we’re talking still on Tier 2.
At this point, we’re just being wiser, right?
So if we want to utilize those sanity carbs, we’re going to look at the back of the label and we’re going to look at total grams of carbohydrates. We’re going to look at what portion will land us between 20 and 30 grams of total carbs. And then, let’s say we figure out that that’s 12 chips. So we’re going to go 12 chips and then that’s our C, that’s our carb in the meal, then we’re going to pair it with a veggie and a protein. Yup, so you can have some grilled chicken breast, your Doritos and your zucchini. And you better enjoy that meal.
That is a way for us to be much more practical about getting rid of this all-or-nothing thinking.
I need you learn some of these strategic application so you’re not kissing foods goodbye for now but I think there’s so much fear for a lot of you out there in this and I can absolutely agree with that. I felt that way for so many years and I was terrified that I’d never be able to eat my beloved maple donuts again. I love them. I love pizza! I love Beto’s burritos. Let’s not get me started about all the foods I love. I love them all–food is fantastic! But we’ve got to learn to temper ourselves and to manage it in a strategy that works for us.
So in Tier 2, again, you’re working on applying the principles of being an abstainer versus a moderator. So you’re going to learn. If you’re an abstainer, you better earn that indulgence meal. That means no sugar. No sugar until Saturday, because Saturday, you have that (or whatever day you choose!). It knocks out two meals of your day. Eat. Don’t go into a feeding frenzy. Don’t go crazy on me. But sit down and enjoy your cheesecake and pizza. Whatever your little thing is, okay?
You’re going to make strategic choices, 50-70% of the time and you’re going to really be — you’re totally rocking the veggies at every meal. I can’t tell you how many times, I have had a less-than-stellar meal, when I’m like in a maintenance mode…kind of like…I don’t have a competition or a photo shoot coming up. So the fact is I always live Power Foods Lifestyle principles, but the degree to which I dial it in–meaning diligence in portion sizes and the separation on the carbs and the fats. That’s kind of where it can really get easy to get lax. In Tier 2, you’re not like totally like boom, this measure, this measure, this measure. In Tier 2, you’re just kind of okay, so I shouldn’t have a huge ton of almonds if I’m going to eat these oats. I just want some extra energy. You are also going to be an avid water drinker. You drink it, you drink it a lot.
Next, let’s move up into Tier 3. This is where the magic truly happens. I know I’ve thrown so much out at you but there’s a YouTube video I made that really talks about bridging the gap between health and aesthetics. If you’re unfamiliar with the word “aesthetics,” it just means the way we look.
Most people are motivated to make a change in their body because of aesthetics. They want to look like so-and-so. They want to feel confident, they want to fit in their jeans, they want to jump into the photos. They’re sick of avoiding that and I hear that quite often from people I talk with. I want you to feel comfortable. I want you to be in those photos and look in the mirror when you put on your clothes and say, “That’s right. Looking good, Sis.’ Then walk out the door, instead of saying ‘Grrr! Fat, fat, fat.’
Right? You know you do it.
You know you do your pinch here, you pinch there.
Never good enough.
Especially all you women–how many times have you groaned and moaned to your husband about how – I’m just – it’s so disgusting and part of you is looking for this validation from them. Guys, validation from anything out there is going to do us no good until we start coming inside our brain. And yes, this applies to men too, so I’m sorry if I truly generalized that.
We each need to be working to validate ourselves. Where does validation come from?
It comes when we are seeking to temper ourselves, when we’re seeking to discipline ourselves, when we set a game plan in action. When we stop becoming a victim of life because you know what? Every single one of us is going to have a life hit. And if you haven’t had life hit, buckle up because you’re human and it’s going to happen.
I’m only 28 at the time of this recording and so I know I’ve got years ahead of me of awesome learning experiences. I’m sure all you who are wiser in watching and listening to this are like, yeah.
You know what? None of us can predict what’s going to come. But the fact is, if we’re not honing this characteristics within ourselves of how to be disciplined, how to be patient, how to be persevering through difficulty, how to pick ourselves up when things get hard, no wonder we have such high rates of problems in America.
I know we get a lot of listeners to this outside of America too, so I don’t want to just keep in within this country. But I need you to stop and look inside yourselves and say, “I can do hard things because I’m worth it. I’m someone that needs to grow.”
We’re all here to grow. We’re all here to learn. And so, that is for me what the beauty of this nutrition-fitness game is. I don’t live from nutrition and fitness, believe it or not. These are facilitating factors into me being fulfilled as a person. Now, granted I’m a little imbalanced because I’m trying to give this to all of you guys. But my goal is by the next few years, I’m going to be more balanced and being able to truly enjoy my life. Not that I’m not enjoying my life, haha, I love this but you know what I mean! I’d love to work 8- hour day, yeah that sounds normal. I’ve worked 18-20 hours a day these past few years. So, that’s life.
But we learn how to manage ourselves. Once again, I want you to internalize this and I want you to say, ‘Self, what’s it going to take for you, let’s say, for me to overcome one obstacle that I’ve been facing?’
I want you to think about that right now. What is your top obstacle?
Is it the fact that you are grabbing the kid’s leftovers?
Is it the fact that you’re busy at the office and you just literally forget to eat and then you’re so hungry that you just grab whatever is there?
Is it that you’re pushing your body to such extremes through restriction that then you break and you binge eat? (That’s my story, and I love when you guys open up and tell me this. I have so many emails and stuff, especially my podcast episode: Brutally Honest About Binge Eating Disorder. That’s a real winner–I cry in that one (laughs).
I want you to internalize this question – what is it? What is the obstacle I need to overcome?
We can’t shoot for perfection but we can shoot for overcoming one thing. We set up a strategy to overcome that obstacle.
If you’re at the office whole day and you’re not eating because you forget, you need to set a timer. You need to have some snacks packed to eat at the office. Nothing gourmet, you know. Grab a handful of nuts. Grab some lean sliced turkey breast. Take some carrots in a snack bag.
If you snack on the kids’ stuff after work, maybe you just need to comfort this that you eat what’s on your plate and that is your new strategy… and you don’t eat anything that’s not served on your plate. You’re sitting down. Well, does that happen? I’m not a mom so I’m sure that doesn’t happen but let’s make it happen.
This is the critical thinking part that you’ve got to think ‘how am I going to start applying this and overcoming my obstacles?’
So once again, we’re moving into the upper division tiers with just with the few minutes we have left here.
Tier 3 Power Foods Lifestyle Warriors, these are people who are identifying peak ranges and they’re following to exactness.
What are our peak ranges? You’re going to grab a pen and write this down. They’re in the book but just for this, here and now . . .
Protein per P – in a PVC or PVF or PVCF meal – every time, every meal you eat is 15-30 grams.
Carbohydrates 20-30 grams
Fats 8-12 grams
Veggies 1-2 cups.
(1) These are ballparks. These are starting points. These are not finite and I would get obliterated by nutrition people everywhere if I said they were set but they’re starting points.
For fat loss for most women, I want to encourage you to start here. Men who are under 6′, I’d say start maybe just a hair higher than that. Men over 6′ and over 200 lbs, I’d say a little bit even higher than that. But that’s the fun of figuring this out. Schedule a consult or start playing around. Remember, it’s about principles.
If you’re a Tier 3 warrior, you’re going to be manipulating your macros for health or aesthetics.
What does that mean? Well, it means we can have some fun structures.
Typical Power Foods Lifestyle’s starting point structure is six meals a day, two and a half to three hours apart. Meal one is within one hour of waking, final meal of the day an hour and a half or two hours before bed, and every meal about 2.5-3 hours apart.
There’s nothing magical about hitting it on the dot and unless you’re a very elite athlete with very specific goals or body requirements, please don’t micromanage that time factor, okay? You’re just going to be wasting your mental space. Use it to create something and do good in the world and learn something new, but don’t do it to manage yourself and obsess over those minute details that don’t matter.
Manipulation–meaning we can do carb cycling, we can do ketogenic approaches. I have an insulin-resistance strategy. Reverse diet strategy to build, repair damaged metabolisms.
Basically, we use our terminology to set up strategy and then approach that you then understand that it’s not about following a perfect meal plan, though. Yes, we can translate our principles into a meal plan that helps with your grocery shopping. That helps with your preparation and with taking the guess-work out of it. We don’t even like to see you follow meal plan to the tee all the time.
You should be learning the principles of your strategy so that you’re saying, ‘Okay, I know I need a PVF in the afternoon, and I didn’t have my meal with me . . . I’m out and about in a middle of work-buffet thing so I can pick out a protein and a veggie and a fat and be okay and not stress… and not go like, ‘I can’t do this diet,’ because you’re learning how to manage it. You’re learning how to be strategic about these choices.
Tier 3 Warriors have planned and earned indulgence meals. It’s like to the tee planned, they stopped eating when they’re full, etc. They’re making strategic choices 71% to 90% of the time.
And our Tier 4 Power Foods Lifestyle Veterans–these are some pretty driven people. I fall in that category 50% of the time; otherwise, I’m more of a Tier 3.
Organic vegetables, grass-fed, hormone-free meat and free-rang eggs. It’s okay, you can utilize these at a lower level of living that is totally fit. Not lower level living – don’t take that the wrong way. What I mean is a lower tier, a lower intensity.
Tier 4, you’re going to be making strategic choices 91-100% of the time. You are in the elite macronutrient manipulation for goals, meaning everything is planned out, pre-prepped, you know when you’re eating, what you’re eating down to the gram because you have elite goals for yourself.
Finally, you’re aware of your blood type. Yeah, that does matter on the higher level, either for medicinal purposes and more like dealing with chronic diseases or disorders, or if we run into a problem where person isn’t budging. Sometimes being aware of their blood type and just swapping out different protein or different carbs for carbs. There are some that are better, some that are not so strategic, etc. and chemical awareness.
So, those are our basic Tiers of living the Power Foods Lifestyle. So as you go to powerfoodslifestyle.com and get your free book, I want you to dog-ear your book like I’ve done here. I’ve taken a yellow highlighter–this is my copy. And highlight things that standout to you. Flag them. This is not a one-time read. You will need to review these principles. You’ll need to come back and say, ‘I’m going to read a page and I’m going to work on that principle for today.’
I want you to become a listener of the podcast. I get messages constantly that are like, it keeps me motivated, keeps me focusing on new concepts, new perspective. I don’t think I’m perfect and quite quirky as you already figured out. So, enjoy it and laugh with me. Don’t judge me – well, you can judge me if you want but it’s fine. It’s not going to change anything I do.
I’m here to help, I’m here to love you and encourage you and to teach you.
Do I know everything? Nope. But if you ask me a question I don’t know, you can guaran-dang-tee I’m going to be calling up my list of doctors, nutritionists, and dietitians and everybody that is in my network of people and saying, let’s find an answer.
That’s the beauty of this. We’re all in the trenches together. So, I want you to leave this broadcast or this podcast, whichever you are now listening or viewing this through with two things:
(1) You better have a paper with your action points of what you’re going to work on. Whether it’s a Tier 1 approach or Tier 2 or Tier 3 or Tier 4, but those baby steps of what you’re going to work on. But most importantly…
(2) I need you to go and look yourself in the eyes and I need you to go and see the real you. Don’t look at your face. Don’t look at your body. Look in your eyes and realize there is a person in there with vibrant personality and characteristics that are so unique and wonderful and contribute to this world that you are good enough. No matter how many times you’ve fallen down, you have it in you to get up because you’re looking up, like Les Brown said, “if you’re on your back, you can look up and then you can get up.”
You are powerful beyond measure but you’ve got to figure out how to tap into that. It’s going to start one a day. Fuel yourself with something positive whether it is a blog post or something else. I encourage you to get an audio, get the visual. That’s why I like YouTube videos because it stimulates two senses. So you’re more likely to be present and absorb it and utilize it throughout the rest of your day.
I hope you believe in yourself. I’m so excited for you to read this book. Let me know what you think. Comment on social media, jump in, let me know what you’re thinking and feeling and definitely if you’re listening to the podcast, please leave an iTunes review. That’s what enables me to get this message out–it takes the ratings up. So, I appreciate it.
You know the Body Buddies theme, right? Take it one meal, one workout, one day at a time. See you next time.
Love your bud,