diet

What’s on the Menu – The Best Breakfast Option Out There

I’m a gigantic breakfast fan. The options you have at breakfast far surpass anything lunch or dinner has to offer, and I believe it’s all thanks to one magical food.

Eggs.

Whole eggs, yes yolks and all, are at the top of my “Whole Foods” power ranking list. Right below eggs on that list is its frequent companion on a many diner menus. Steak.

Steak & eggs is high in protein & fat and contains a ton of important micronutrients like iron, vitamin B, choline and omega fatty acids. I had the meal below and swear I wasn’t hungry for the rest of the day. I believe based on the nutrition research I’ve gathered & personal experience, that this is a much healthier option than the meals filled with processed carbs that seem to dominate breakfast foods (cereal, bagels, etc.).

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What’s on the Menu – Cooking in batches is good for your health

Shannon and I really try our best to make one wholesome “Big Batch” dish every week. Having one dish that is ready to go whenever we get home from work prevents us from ordering out or picking up dinner. We’ve found that the less takeout and delivery we get, the better we feel. It’s also much easier on our finances.

One such big batch we make frequently is a Tuscan Chicken Skillet. I’ve shared the recipe with several of my clients and they all love it. It’s not exactly a quick meal, but it’s definitely worth the time. It’s also one of those dishes that I believe taste better the next day.

Below is the recipe and a few pics. If you end making it please send us and email (elementaltampa@gmail.com) or share a pic of it on our social channels (Facebook, Instagram or Twitter).

Tuscan Chicken Skillet

  • Cook 1-1.5 lbs of chicken tenderloins in olive oil for 4-5 mins on each side, or until cooked thru⠀
  • Remove chicken from skillet, add more olive oil & 8 oz of chopped mushrooms, cook till soft⠀
  • Remove mushrooms and add an entire onion, sliced & cook till soft⠀
  • Add a can of diced tomatoes, sun-dried tomatoes, artichokes, garlic, spices (salt, pepper, oregano & thyme) and 1/4-1/2 cup of chicken stock⠀
  • Simmer till liquid reduces slightly then add chicken and mushrooms back in⠀
  • Remove from heat and add several handfuls of greens and season to taste⠀

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Addicted to Fitness Show Notes – An Interview with the Founder of the Corporate Warrior Podcast & Blog Lawrence Neal

We are super excited to be bringing you this week’s of Addicted to Fitness mainly because it features an interview with author, podcaster and blogger Lawrence Neal. Lawrence reached out to us via email and after I did my research, I knew I wanted him on the podcast.

Lawrence has been producing the Corporate Warrior podcast & blog since 2014 and has spoken to a laundry list of luminaries from the world of health and fitness, many of which we frequently mention on ATF.

During our interview, Lawrence shared that his approach to fitness was altered after watching a specific video from Dr. Doug McGuff in 2012. This video inspired him to read Dr. McGuff’s book, Body by Science, and reach out to the doctor to request an interview.

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This request turned into the first episode of the Corporate Warrior podcast and has now lead to him recording over 100 episodes. Lawrence mentioned that his interviews with Dr. McGuff are some of his favorites and ones he’d recommend to ATF listeners. He also mentioned that his interview with board-certified family medicine physician and “Diet and Exercise 2.0” creator Dr. Ted Naiman was a great one to listen to.

Lawrence and I also discussed the ebook he wrote on fat loss. His experience & research has shown him that diets higher in quality protein and lower in processed carbohydrates have the most potential to provide individuals with a sustainable way to lose weight. The ebook also provides information on Lawrence’s perferred form of strength training.

Lawrence is a big proponent of High Intensity Training (HIT). There are different variations of HIT, but Lawrence explains that it generally consists of performing a single set of an exercise, for every muscle group, to muscular failure in a single workout. The goal of HIT is to find the minimal effective dose needed to stimulate the most physiological benefits. This allows the user to optimize his or her time in and out of the gym.

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These are just a few of the topics Lawrence and I discussed on this week’s episode. I encourage you to listen to the entire episode and check out all of Lawrence’s content at corporatewarrior.org. You can also subscribe to his podcast by searching for “Corporate Warrior” in the same app you use to listen to Addicted to Fitness.

If you use Apple Podcasts in iTunes to listen to your podcasts, please give Addicted to Fitness and rating & review. It only takes a few minutes but can help us spread the good word of fitness to a broader audience.

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We’d also love for you to like & follow the Addicted to Fitness Podcast Facebook page. We have exclusive content up there including an upcoming Facebook Live plank challenge. You can also post topic suggestions for future episodes of the podcast.

Last but not least, please visit our sponsor’s website, hempcoffeeexchange.com, and when you buy some of their sustainable super coffee, use the code “ATF” at checkout to get 20% off.

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/addicted-to-fitness-podcast/id1121420986?mt=2&i=1000400947934

Soundcloud: https://soundcloud.com/nick-burch-702220833/an-interview-with-the-1

Website: http://addictedtofitness.libsyn.com/an-interview-with-corporate-warrior-podcast-blog-founder-lawrence-neal

 

Addicted to Fitness Show Notes – From the Vault: Our Very First Fitness Podcast

We take the Addicted to Fitness DeLorean all the way back to the very first podcast I every produced almost two years ago. The podcast was known as the ETT Wrap Show in those days and in this week’s throwback episode my cohost at the time, Tyler Knox, and I describe what we would be “rapping” about on a weekly basis.

You will hear how the development our current format of recapping our previous week’s training and debating pertinent health topics. You will also get to hear about the evolution of ETT from weekend bootcamp outfit to concierge personal training business. It’s amazing to see how much ETT and the podcast has grown in just two years.

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One of the topics discussed on this old school episode is how I developed my approach to fitness. I encourage you to go back and check out the very first post on elementaltampa.com to hear all the details, but the short version starts at Amir’s Academy of Martial Arts. Upon graduating from college, my physical & mental health began to wane due to lack of activity and motivation. I finally got fed up with the way I looked & felt and walked into Amir’s. That’s where I regained my fitness and learned that helping others recapture their fitness was my passion.

We also debated the news article involving the World Health Organization’s (WHO) listing of red meat & processed meats as possible carcinogens. It should be noted that even the WHO mentions that their listing, especially for red meat, is based on limited evidence. However, that didn’t stop news outlets & plant-based diet promoters from shouting their listing from the roof tops. I believe Chris Kresser does a great job explaining how weak the link between red meat and cancer in this article on his site. I recommend you read it and make your own conclusion.

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After the red meat discussion, we touch on more dietary recommendations including my own. I mention that due to my own personal experience and through the nutrition research I’ve gathered, a low-carb approach to nutrition is the best way to lose weight/keep weight off. If you reduce that amount of sugar and grain products you consume you can reduce the production of insulin and other digestive hormones that play a large part in helping you maintain a healthy weight.

The final topic of our very first podcast is one that Shannon and I recently talked about in our 2018 Biggest Health Trend Predictions episode, which is the importance of dietary fat. This marks the start of my dedication to being “fat fueled” and ultimately led to Tyler and I taste testing bulletproof coffee in a later ETT Wrap show, which was one of our past “from the vault” episode, if that makes sense.

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Speaking of coffee, please check out our great sponsors, The Hemp & Coffee Exchange. Visit hempcoffeeexchange.com to learn about their awesome products and WHEN you buy some of their coffee, use the code “ATF” to get 20% off your purchase.

If you haven’t done so already please give us a rating and review in iTunes and/or on the Addicted to Fitness Podcast Facebook page. Thanks in advance and stay healthy this week peeps!

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/addicted-to-fitness-podcast/id1121420986?mt=2

Soundcloud: https://soundcloud.com/nick-burch-702220833/from-the-vault-our-very-first

Website: http://addictedtofitness.libsyn.com/from-the-vault-our-very-first-fitness-podcast

 

Addicted to Fitness Show Notes – Predictions on the Biggest Health Trends of 2018

Happy New Year!

We’re sharing our predictions on some of the big health trends for 2018 in this week’s episode.

Before we get into our best guesses at some of the hot buzzwords you’ll be hearing more about, we want to remind you to head over to our podcast Facebook page for some exclusive content. SPOILER ALERT! We posted a Facebook Live taste test of the junk food flavored ONE bars.

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In sharing our training recaps, Shannon reveals that she is still searching for an opportunity to get back into her yoga home studio, Bella Prana. In the meantime, some walks with Ella, and occasionally our spastic dog Jaz, along the Tampa Riverwalk has been a sufficient way to get some activity in there. Fingers crossed she’ll squeeze a ride on the Peleton in before the week is out.

I, on the other hand, was working training clients, which I’ve only really stopped doing on Christmas Day. With some clients still on holiday, it’s been a lighter training week, but new prospective clients are setting up their intro workouts. Hopefully, in the next week, we’ll be adding a few new members to the ETT community.

I also bought myself an early birthday gift and registered for a TRX certification course. TRX is a brand that focuses on suspension training, which uses only bodyweight & gravity as resistance. I’ve introduced every client to TRX and they have loved it because it is low impact, but super challenging, making it good for clients of any fitness level. Needless to say, I’m super stoked to be going to this course.

Let’s get into the 2018 health trend predictions:

  1. Resurgence of Dietary Fat – Low fat and Fat-free diets and products are starting to be seen as a hindrance to proper nutrition. Even recent USDA Dietary Guidelines removed their dietary cholesterol limitations.
  2. Sleep Optimization – Research comes out regularly about the importance of sleep and how the lack of sleep can lead to weight gain, anxiety and a weaker immune system. The entire industry around sleep optimization has become far more prevalent (pillows, mattress, etc). Shannon referred to how many aspects of our culture (technology, stress and pace) is turning us all into “sleep zombies.” Nick dropped a statistic from Chris Kresser’s podcast around 100 million Americans having pre-diabetes or Type 2 diabetes.
  3. Mindfulness – Living in the moment and being aware of your environment sounds easier than it actually is. However, it’s a rare habit in our country. Teaching children mindfulness is becoming particularly popular as research and organizations are emerging to prove how helpful it can be highly beneficial.  Shannon’s yoga training included a lot of mindfulness training, but both she and I have been working to improve our mindfulness through activities like meditation.
  4. Self-Care – Truly taking and making time for your own development and care (e.g. sitting & reading a book, going for a walk in the woods) and focusing on yourself, is so important. This is especially true for caregivers. People deplete their energy and then sadly think something like a week-long vacation is going to fix it. The reality is that the “vacation method” is similar to cramming for a test the night before – it’s going to fail. Shannon’s go-to self-care practice is yoga or the basic physical activities for early morning  (ritualistic morning practices).

Honorable mention trends – gut health (past ATF episode link) & boutique fitness

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Thanks for listening – Please rate, review and share – Like & follow the Addicted to Fitness Podcast Facebook page

Links to this week’s episode:

iTunes – https://itunes.apple.com/us/podcast/predictions-on-the-biggest-health-trends-of-2018/id1121420986?i=1000398835381&mt=2

Soundcloud – https://soundcloud.com/nick-burch-702220833/predictions-on-the-biggest

Website – http://addictedtofitness.libsyn.com/predictions-on-the-biggest-health-trends-of-2018

Addicted to Fitness Show Notes – Twelve Healthy Habits We’re Dropping in 2018

Make sure you listen to this week’s entire episode to hear the “healthy habits” that we’re going to give up in 2018 and why!

We begin this week’s episode with a call to share and engage – common themes during the holiday season – by visiting our ATF Podcast Facebook page and engaging with us.

Also, we’re sharing the awesome 20% off promo code (“ATF”) from our sponsors, The Hemp Coffee Exchange so you can stock up on some tasty, and nutritious, coffee – just the ticket for gifting or making it through all your holiday parties!

Now, we know our training recaps have become a bit lagging lately, but it’s life! We report on the ebbs and flows of our training and we’re currently in a… well, lull. Life is providing more than enough activity in general and taking care of our baby girl continues to challenge us physically.

Nick did have a particularly exciting update related to his training and business though – he was on the radio this week! Specifically, he made an appearance on his client’s show on 102.5 The Bone, talking about his own fitness story (people always find it hard to believe Nick used to be much heavier and NOT that into fitness), and to promote the Tampa Strenght Fit Moms program.

If you listened to last week’s episode, you’ll have heard about the importance of exercise for moms. The upcoming Fit Moms program, which starts in January, works to help make fitness a priority for moms with an accessible kick-off to a training program. Learn more about it on tampafitmoms.com and if you’re a Tampa Bay resident, enroll today!

I, on the other hand, have absolutely no training recap to share this week. That’s right. None. Zip. Zilch. Nada. Instead, I talk about why I don’t feel bad about not having anything new to report (seriously).

Also, I am working on on a Mommy & Me/Baby workout based on yoga. I’ve been trying out various moves with Ella in the past couple weeks and will hopefully be sharing the workout I create with you in the future – blog post, live stream, video, who knows! Stay tuned and let us know if it’s something you’d like to see.

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Today’s main topic is a bit of a reverse on a traditional year-end topic. That’s right, we’re talking resolutions or rather anti-resolutions.

Instead of taking on a load of new goals or habits, Nick and I review the 12 “Healthy Habits” that we’ll be dropping in 2018.

Listen to the podcast for the full list, but here are some of Shannon & Nick’s “healthy habits” we’re going to give up in 2018:

SHANNON’S HIGHLIGHTS:

  • Drink More Water – Nope! Dropping it. Instead, I’ll be focusing on incorporating more probiotic-rich kombucha and green juices (low in sugar).
  • Drink Almond Milk as Go-To Dairy Replacement – See ya! Turns out almond milk is a very nutrient poor diary milk substitute so I’ll be working to try other non-dairy drinks.
  • Measure Fitness by How Your Clothes Fit – Not anymore! Especially coming off a pregnancy this previously go-to rating has proven very inaccurate. Strength, endurance, and energy levels are a much better measurement of fitness.

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NICK’S HIGHLIGHTS:

  • Drink More Juice – Not anymore! Whether it’s 100% fruit juice, fresh squeezed or cold-pressed, juices made primarily from fruit are high in fructose (sugar) which negates the beneficial vitamins & minerals it contains.
  • Lift More – Nope! Though it’s important to lift heavy on a regular basis, Nick is going to focus on incorporating more functional movements into his training instead. Isolation exercises (eg. bicep curl, back squat, military press, etc.) with heavy loads will be more beneficial and are less likely to cause injury.
  • Meditate When You Can – Heck no! Finding a spare minute (or 10) whenever he can isn’t enough, so he’ll be using his favorite mediation app – Headspace – to be sure he makes time and meditates at least 3 minutes every day.

We have six more habits we’re saying farewell to that we go into in the episode.

Finally, a couple more quick reminders to like and follow the Addicted to Fitness Podcast Facebook page for exclusive content including an upcoming mommy-daughter workout and protein bar taste test!

Visit hempcoffeeexchange.com to get some delicious sustainable super coffee and make sure you use the code “ATF” at checkout to get 20% off.

Links to this week’s episode:

iTunes: https://itunes.apple.com/us/podcast/twelve-healthy-habits-were-dropping-in-2018/id1121420986?i=1000397630992&mt=2

Soundcloud: https://soundcloud.com/nick-burch-702220833/twelve-healthy-habits-were

Website: http://addictedtofitness.libsyn.com/twelve-healthy-habits-were-dropping-in-2018

Addicted to Fitness Show Notes – A Review of Food4Thought_F4T Meal Prep Service

This week’s episode includes a recap and a review.

First, let’s talk about Nick and my training.

To be honest, it’s been a bit light on my side. Taking care of our little one and traveling for the holiday took over most of my week. However, I was able to squeeze in some short yoga and spinning sessions at home. As much as I love spending time with our little girl, I do confess how much I’m looking forward to getting back in the yoga studio for a full hour-long yoga session.

Nick meanwhile, has been truly enjoying his training sessions as they also serve as workouts. His fellow trainers at Tampa Strength have been passing along some new exercises that Nick has been busy learning, as they all prepare to launch a new training program targeted at moms. More details to come soon!

I made a comment about a hypothesis that more people are trying to be health conscious around the holidays nowadays, rather than waiting until after. This has actually been our approach in recent years – balancing the big holiday feasts with activity and more wholesome, light meals.  In fact, we actually discussed ways to survive holiday eating in a past podcast (listen to the episode here).

Nick suggest another great idea to stay health conscious around the holiday. The members of Tampa Strength are taking part in a challenge called Project Zero, which involves focusing on maintaining your weight through the holidays instead of obsessing about losing weight. It acts as a great accountability tool to help participants be more mindful about holiday eating. It also has financial incentives, which always prove to be a great motivator as well.

As for our holiday, we followed our usual Thanksgiving tradition, driving to see family. This year’s biggest difference was that we had the baby to introduce to everyone, which proved to be a lot more work than we anticipated. If you have any interesting holiday stories you’d like to share, please feel free to share them with us on the Addicted to Fitness Podcast Facebook page.

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Our review this week features a meal service from right here in Tampa Bay.

It’s not the first meal service that we’ve tried given the number of companies in this particular industry. We’ve used larger meal services like Blue Apron previously, who have grown to the point of going public this year and apparently been slipping in their rating as well as their stock price, and also tried some other local meal prep companies (which we’ve previously reviewed in an earlier podcast episode).

This time around, we are sampling Food4ThoughtF4T, who reached out to us on Instagram and asked if we’d be interested in trying their meals. Owner, cook and delivery person, Adrienne Padron, dropped off several meals and asked us to review them. Being fans of food in general, we researched the company and decided to give it a go!

Food4ThoughtF4T has easy online ordering available and even delivers to local customers. You can enjoy multiple meal quantity packages (whose menus change each week) with the average cost per meal being $7.50. The meal options range from vegetarian, seafood, poultry and red meat.

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I reviewed a couple of meals – “Caramelized Onion Turkey Burger” and “Chicken Fried Rice” – that Nick chose for me. Nick tackled the “Protein Packed Prosciutto Quinoa Salad” and “Buffalo Chicken Lettuce Wraps.”

Pros:

  • Compact packaging that even separates out some of the ingredients to prevent items like lettuce from going bad
  • Use of cheese to add flavor
  • Ingredients are fresh
  • Ingredients and macros are included on the packaging

Cons:

  • Some of the dishes can be a bit on the bland side
  • No real heating instructions on the package
  • Nutrition info not included on the website

Be sure to reach out to them for more info – email – help@food4thoughtf4t.com; number – (813) 586-1348 – or visit their website to pick out your meals and get started today!

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If you haven’t done so already, please head to iTunes (link) give us a rating and review. We’d also appreciate it if you’d support our sponsors. Stop on by their website, hempcoffeeexchange.com, and research their products. When you’re ready to buy their sustainable super coffee, use the promo code “ATF” will get 20% off your order.

As always thanks for listening & sharing the podcast and stay healthy this week peeps!

Links to this week’s episode:

iTunes: https://itunes.apple.com/us/podcast/a-review-of-food4thought-f4t-meal-prep-service/id1121420986?i=1000395585338&mt=2

Soundcloud: https://soundcloud.com/nick-burch-702220833/a-review-of-food4thought_f4t

Website: http://addictedtofitness.libsyn.com/review-of-meals-from-food4thoughtf4t-meal-prep-service

Addicted to Fitness Show Notes – From the Vault: Answering Health Questions From Listeners

We’re jumping into the Addicted to Fitness time machine for this week’s episode and heading back to the days when the podcast was known as the ETT Wrap Show. As you’ll hear, this throwback show features our past cohost, Tyler Knox. He also made an appearance on a more recent ATF podcast discussing how being a new dad affects your fitness (click here to listen), and given my current situation, a lot of what he mentioned is coming true in my life.

Tyler and I kickoff this old school episode giving our respective training recaps. I discuss a recent 4 mile run Shannon & I did on the the Tampa Riverwalk which is a nearly 3 mile walkway that snakes its way through downtown Tampa. Tyler on the other hand recounts the scuba diving he had to do for his job. Most people think of scuba diving as a recreational activity you do while on vacation in the Caribbean, which it can be, but when you do it several hours a day and have to perform specific tasks underwater, it can be very physically demanding.

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Former ATF cohost Tyler Know just lying around

After our training recaps, we give a thorough UFC update. Unfortunately, if you’re looking for recent UFC news, this throwback episode won’t satisfy you. BUT, it’s still interesting to look back and hear about Cris Cyborg signing with the UFC and Jon Jones trying to make one of his many comebacks. If you are looking for the most up to date UFC news, I’d recommend checking out MMAFighting.com.

We do get into some evergreen health topics including tips to perform a “proper” squat. I put proper in quotations because, as you’ll hear, different physiologies create different squatting mechanics. We also answer a few interesting health questions from listeners including how many grams of protein a person should eat per day? Make sure you listen to hear the answer because it can vary depending on your fitness goals.

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I love looking back on these throwback episodes, not only to see how we have progressed as podcast, but also to see how the topics we’ve discussed have evolved. I hope you all enjoy these time capsule episodes as much as I do. If you do, we’d really appreciate it if you gave us a rating and review in iTunes (link) or on the Addicted to Fitness Facebook page (link).

We’ve got a lot of great podcasts lined up for you all, including an interview with a hypnotherapist. You’ll definitely want to subscribe to the podcast if you haven’t done so already, and please rate, review and share Addicted to Fitness with anyone and everyone.

Don’t forget to visit our sponsors website, hempcoffeeexchange.com, to stock up on sustainable super coffee for the holidays. Make sure you use the promo code “ATF” to get 20% off your order. Thanks again for all the support and stay healthy this week peeps!

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/from-the-vault-answering-health-questions-from-listeners/id1121420986?i=1000395026764&mt=2

Soundcloud: https://soundcloud.com/nick-burch-702220833/from-the-vault-answering

Website: http://addictedtofitness.libsyn.com/from-the-vault-answering-health-questions-from-listeners