Nutrition Archives — ShesTough
Loading...

Category: Nutrition

CALORIES 101 BY SHESTOUGH.COM

Let’s dive into calories..

If you want to lose weight, you must reduce your calorie intake.

Everyone trying to lose weight has heard that phrase at one point in time. Honestly, when it comes to weight management, there are various calorie myths that are being thrown all over the place. One thing that humans do easily is to believe certain ideas and claims without verifying them. What’s more, we also like to hold on to certain ideas for too long, even though they are proved false.

One of such ideas has to do with weight loss and calorie counting. Over the years, there has been evidence that obese individuals consume the fewest calories, and the funny thing is most people still doubt this. In regards to female training and general weight management, there is a need to educate people on the role calories play in weight loss.

Learning the effect of protein, carbohydrate, and fat in regards to their weight management, will help them let go of previously held ideas both calories and weight loss.

 

PROTEIN CALORIES

Protein is beneficial to the body in lots of ways. It helps with metabolism, and also weight loss. They possess an equal amount of energy when compared to carbohydrates. However, protein is rarely used up as a source of energy, except in extreme cases. Whenever protein is used as energy, it deprives the body of its lean mass, and it also affects metabolism negatively. When this happens, fat loss reduces, leading to excessive weight gain.

Proteins play a prominent role in weight loss and general weight management. Dietary protein makes you more full than carbs or fats on the same calorie basis. This helps to reduce cravings and overeating. It also boosts energy utilization.

 

FAT CALORIES

Over the years, the fear of fat has led people to gain more weight than they would have hoped for. Whereas persons kept reducing their fat intake, they kept getting fat. This happened because people have been misinformed on what fat does to the body. So whereas they stopped consuming fat, they replaced with sugar. Dietary fat was never the villain when it comes to obesity. In fact, research shows that dietary fats have the same satiety level as protein diet. The combination of this with low carbs will generate more free fatty acids and as such, facilitate energy utilization. Research shows that a high fat/low carb diet is beneficial to your short and long-term female training and weight management plans.

 

CARBOHYDRATE CALORIES

Carbohydrate is easily the most discussed form of calorie. Since the USDA roll-out of the Food Pyramid Diagram and the suggestive importance of grains, this has resulted in an increase of carbohydrate intake in the American diet. This ultimately has contributed to the increase of obesity in society. The British Journal of Sports Medicine pretty much summed up the calorie intake of carbohydrate and what we need to be doing: “research indicates that cutting down on dietary carbohydrate is the single most effective approach for reducing all of the features of the metabolic syndrome and should be the primary strategy for treating diabetes with benefits occurring even in the absence of weight loss.” 

Join shestough.com today to gain access to a complete nutrition program that supports your healthy body goals. Use code: GET10 for 10% off our program.

PLANT-BASED DIET, IS IT A GOOD CHOICE FOR YOU?

Ever thought about adopting a plant-based diet?

plant-based diet shestough

If you are a plant fanatic that is solely interested in eating plants, and plant-based diet alone, then you are in the right place.

When done rightly, a Plant based diet can do you a whole lot of good. Remember, that there are the right way and a wrong way to start implementing plant products in your diets and eliminating animal products as well.

Feeding solely on plants is a decision that you have to make for yourself. You first must be motivated enough to want to live this lifestyle.

A good way to start your journey is to, first of all, understand what a Plant-based diet is (ie what does it take to be a vegetarian?)

 

What is a plant-based diet?

As the name implies, the plant-based diet consists strictly of any form of food derived solely from plants. By definition, a vegetarian is someone who doesn’t eat food produce from any living or dead plants. It has to be said that there are different variations of vegetarians, but our emphasis on this guide will be strictly on plants based diet and how you go about following it.

 

What’s on the menu on a plant-based diet?

The simple answer is plants, plants, plants, in any variety. A Plant-based diet usually consists of whole grains, vegetables, legumes, fruits as well as nuts and seeds

 

Does following a Plant-based diet help to lose weight?

There are lots of testimonials out there that supports the claim that a plant-based diet helps to reduce weight, and promote a healthy lifestyle. It has to be said that when it comes to weight loss, what counts is your calorie intake. Whether you are following a vegetarian diet or a paleo diet, if you want to lose weight, there has to be a calorie deficit.

 

Will a plant-based diet affect my protein intake?

Despite what is being said out there, you can get more than enough protein from a plant based diet. Your legumes such as soy and beans are a good source of protein. If weight loss is your target, you want to concentrate more on increasing your protein count, and that means eating more legumes.

 

Can a Plant-based diet help to build my muscles?

There are lots of athletes out there that follow a strict plant’s based diet. Don’t let anyone fool you that you can’t build muscles from a plant based diet, because the truth is that you can. Just ensure you get your calorie count right, and place emphasis on eating more proteins and you are good to go!

 

There are lots of benefits for going full plant-based. Just be committed and disciplined and you will reap the rewards in no time.

3 FAT BURNING BREAKFASTS

Fruits and vegetables shestough

Fat Burning Breakfasts:

When you wake up in the morning your body is in a sensitive state. The first thing you put in your mouth sets the hormonal pace that can last all day. This is why it is SO important to have a healthy breakfast first thing in the morning. If you eat something too high in sugar, it will result in blood sugar spike followed by a big dip, which is a no-no for fat burning and sustained energy levels. If you don’t eat enough proteins, healthy fats, or calories you can also have the same effect. Having sustained energy after eating a meal is associated with a healthy metabolism and when it comes to burning fat it’s all about METABOLISM. We make it easy for you today by giving you 3 fat burning breakfast options:

 

  • PALEO: Ground Turkey, Beef, or Chicken with steamed greens and nuts

Ground Turkey, Beef, or Chicken with steamed greens and nuts

This high protein, high fat, low carb breakfast will boost your fat burning abilities first thing in the morning, putting your body into a state of efficiency.

 

3-5 Oz Ground meat of choice cooked

1 Handful of green beans (steamed)

½ handful of raw nuts like walnuts or brazil nuts (steamed)

add some tomato sauce for flavoring

 

  • VEGETARIAN: Egg Omelet with Avocado

avocado shestough

This high protein, high fat, low carb breakfast is also a great choice for vegetarians and meat eaters

1-2 Free Range Whole eggs

1-2 Egg whites

½ Avocado

1 Handful of Steamed Spinach or greens

 

 

  • VEGAN: Chia Pudding with Berries and Nuts

chia seeds

Chia Pudding

  • 75 cups dairy-free milk (we used DIY coconut – use creamier milks for creamier, thicker pudding, such as full fat coconut and cashew)
  • 25 cup chia seeds
  • 5-1 Tbsp maple syrup (more or less to taste)
  • 5 tsp vanilla extract

FOR SERVING

  • One Handful of blue or blackberries
  • ½ handful of raw nuts of choice (almonds, walnuts, brazil nuts)

 

Instructions

  1. To a mixing bowl add dairy-free milk, chia seeds, maple syrup (to taste), and vanilla. Whisk to combine.
  2. Cover and refrigerate overnight (or at least 6 hours). The chia pudding should be thick and creamy. If not, add more chia seeds, stir, and refrigerate for another hour or so.
  3. Enjoy as is, or layer with berries and raw nuts! Will keep covered in the refrigerator up to 5 days.

 

ALSO CHECK: PLANT-BASED DIET, IS IT A GOOD CHOICE FOR YOU?

 

 

3 EASY AND HEALTHY LUNCH RECIPES

HEALTHY LUNCH RECIPES:

#1 KETO LUNCH RECIPES

KETO SHESTOUGH

Blackened Shrimp, Asparagus and Avocado Salad with Lemon Pepper Yogurt Dressing

Blackened Shrimp, Asparagus and Avocado Salad with Lemon Pepper Yogurt Dressing is so easy to make, low in fat and carbs, and full of flavor!

Servings: 2

 

Ingredients

Blackened Shrimp:

  • 500 g raw peeled large shrimp, (King Prawns), tails removed (or 2 chicken breasts)
  • 2 cloves of garlic, minced
  • 1 teaspoon ground basil
  • 1 teaspoon dried thyme
  • 1 teaspoon sea salt
  • 1 teaspoon fresh cracked black pepper
  • 1/2 -1 teaspoon cayenne pepper, (add more to suit your tastes)
  • 2 teaspoons sweet paprika, (or smokey for a different flavor option)
  • 2 bunches of Asparagus, halved
  • 1 teaspoon olive oil

Salad:

  • 4 cups Cos lettuce leaves, (or lettuce of choice), washed and ready to use
  • 1 Avocado, cubed
  • 1/4 red onion, sliced
  • 1 handful fresh basil leaves

Dressing:

  • 1/3 cup greek yogurt
  • 1 teaspoon lemon pepper
  • 1 teaspoon lemon juice, (optional for extra flavor)
  • 2 tablespoons water, (or olive oil)
  • Salt to taste

Instructions

  1. In a shallow bowl, combine shrimp (prawns) with all of the spice ingredients, and rub into the shrimp until evenly coated. Heat a large pan/skillet on medium heat and add the olive oil. Saute the shrimp/prawns and the Asparagus while turning occasionally until the shrimp/prawns and asparagus have started to change color and are just cooked (about 5 minutes).
  2. Combine the lettuce leaves, avocado, onion slices and basil leaves in a salad bowl. Add the shrimp/prawns and avocado over the top. Drizzle with the dressing.

For the dressing:

  1. Combine the yogurt in a bowl with the lemon pepper, lemon juice (if using), water and salt. Mix well to combine.

 

 

#2 ANTI INFLAMMATORY LUNCH RECIPES

Cuban Picadillo Lettuce Wraps

Ingredients: Serves 4-6

 

For the Picadillo

  • 1 pound ground beef, preferably grass-fed
  • 2 Tablespoons tallow, lard, or coconut oil
  • 1 medium onion, about 1.5 cups diced small
  • 1 large green bell pepper, about 1.5 cups diced
  • ½ teaspoon salt
  • 1 teaspoon black pepper, freshly ground
  • 1 teaspoon ground cumin
  • ½ teaspoon ground cinnamon
  • 1 14 oz can whole tomatoes
  • ¼ cup currants
  • 2 Tablespoons green olives with pimiento, diced
  • 2 Tablespoons drained capers
  • 2 Tablespoons olive brine (or white wine vinegar and salt to taste)

For the Pico de Gallo

  • ⅓ cup minced shallot or red onion
  • ⅔ cup diced tomatoes
  • 2 Tablespoons minced cilantro
  • 2 teaspoons fresh lime juice
  • salt to taste

To Serve

  • Lettuce leaves or cabbage leaves
  • Cooked brown or white rice (optional)
  • Chopped cilantro (optional)

Instructions

  1. Heat large skillet or Dutch oven over medium heat. Add beef. Crumble and stir occasionally as it cooks. Remove and set aside.
  2. Add tallow or oil to a pan. Add onions and cook until beginning to soften about 3-4 minutes. Add bell pepper and cook 3 more minutes. Stir in garlic, then add the salt, black pepper, cumin, and cinnamon and stir for 30 seconds, until fragrant.
  3. Add cooked beef, canned tomatoes, currants, diced olives, capers, and olive brine. Break up the tomatoes into small pieces while the mixture comes to a boil.
  4. Reduce heat to low, cover, and simmer for 10-20 minutes.
  5. Meanwhile, prepare the pico de gallo. Combine minced shallot, chopped tomatoes, minced cilantro, lime juice, and a dash of salt, then set aside.
  6. To serve, fill each lettuce leaf with the beef mixture, a spoonful of rice (if desired), and a spoonful of pico de gallo or cilantro. Enjoy!

 

#3 VEGAN MUSCLE BUILDING LUNCH RECIPES

South Western Sweet potato Quinoa Bowl

Ingredients: Serves 2-3

For the bowl:

1 cup quinoa

1 bunch kale, finely sliced

2 tablespoons olive oil

1 medium lime, juiced

1⁄2 teaspoon salt

2 avocados

1 14-ounce can black beans, rinsed and drained

1⁄4 cup crumbled cotija cheese

Kosher salt, pepper and red pepper flakes to taste

 

For the Sweet potatoes:

2 medium California sweet potatoes (about 11⁄2 pounds), sliced into small, 1⁄4-­inch cubes

2 tablespoons olive oil

2 teaspoons ground cumin

1 teaspoon smoked paprika

1 1⁄2 teaspoons salt

 

Instructions

For the Sweet potatoes:

  1. Preheat oven to 425 degrees F.
  2. On a large baking sheet, toss together the cubed California sweet potatoes, olive oil, salt, pepper and cumin, and paprika. Once coated, evenly distribute the sweet potatoes on the baking sheet.
  3. Transfer the California sweet potatoes into the oven and roast for 25­-30 minutes until they are fork tender.

For the bowl:

  1. Cook the quinoa according to the package directions. Set aside.
  2. Toss the kale, olive oil, lime juice and salt in a large bowl and then add small groupings of the avocados, quinoa, black beans, cotija, and sweet potatoes. Season with salt, pepper, and red pepper flakes and serve alongside the cilantro vinaigrette.

 

Consider joining shestough.com today to get access to many more nutritious recipes! See you inside!

 

SUPPLEMENTS FOR DIGESTIVE ISSUES

The saying goes you are what you eat. But in reality, you are what you eat, digest, and absorb. If you are chewing your food thoroughly before swallowing it, drinking 1.5-2 liters per day, eating 3 clean protein balanced meals per day, exercising and still getting digestive issues like bloating, gas, abdominal pains, and or heartburn/reflux you should consider the following supplements:

  1. Betaine Hcl
Click to purchase

Digestion begins in your mouth so make sure you are properly hydrated and chew your food thoroughly before you swallow. The next place digestion takes place is in the stomach. Research shows that stress can actually slow down acid secretion in the stomach leading to digestive issues. Meaning, if you don’t have enough acid in your stomach you are at risk for digestive issues throughout your whole digestive tract. If you are the type of person who gets bloated daily you will want to try the Betaine Hcl challenge. This supplement actually increases acid in the stomach, helping you digest your food better. Simply take one pill of Betaine Hcl halfway through your meal. Make sure to include protein in this meal. Preferably 4-6 ounces.  If you do not get a burning sensation after taking one pill this can be interpreted as sub-optimal stomach acid secretion. Next meal, try taking 2 pills mid-meal and keep increasing each meal until you begin to feel a minor burning sensation. For example, you feel no burning when you consume 4 pills but you feel it when you consume 5. Protocol: Continue to take 4 pills mid-meal (each meal) until you feel a burning sensation then cut down to 3 pills, then 2 and so on until you feel burning after 1. This might take months to achieve but stay consistent. As you start producing more acid you should start to notice a positive shift in digestion. Side note: avoid doing this if you have a history of ulcers, and are taking NSAIDS or corticosteroids.

 

 

2. Probiotics

Click to purchase

Research continues to show the positive effects probiotics has on digestive symptoms. Probiotics feed your good bacteria in your stomach and help balance out gases and by-products produced by you bad bacteria.

When taking probiotics aim for a supplement with at least 20 billion CFU per daily dose. The best brands have a variety of strains including human strains.

 

 

 

 

 

3. Fiber

Click to purchase

passes through your digestive tract and helps maintain normal intestinal function. The best types of fiber supplements are flax seed, chia seed, and psyllium husk.

 

 

 

 

 

 

 

This article has been written by Patrick Dunn, Certified Nutritionist for shestough.com

Your Cart