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What’s on the Menu

I have to admit that I’m a big fan of Trader Joe’s. They don’t always have the widest selection of groceries, but the price of their quality items (organic, grass-fed, etc.) is hard to beat. One of those quality items that I’ve sorta already professed my love for is avocado oil. Yes, if I had to choose between an actual avocado and avocado oil, I’d choose an avocado all day. The actual fruit has way more macro and micronutrients. However, as someone who’s trying to be more fat-fueled opposed to carb-fueled, avocado oil is a healthy addition to my fat sources. The consumption of monounsaturated fats, which this oil is high in, has been linked to lowering the risk for certain types of cancer and type 2 diabetes (source). Looks like I’ve found a new salad dressing.

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What’s on the Menu

This week I have a bite(s) size edition of #whatiatewednesday for you. Snacking healthy can be difficult but with a little forethought, it can be a breeze. There are plenty of great healthy snack options like hard boiled eggs, olives or hard cheeses (if you can handle dairy). Take this snack I pack in my lunch everyday. A small Tupperware of walnuts (heathy fats + protein), raisins (glucose for immediate energy) and dark chocolate (caffeine + theobromine for a coffee like pick me up) is the perfect afternoon health snack. The fish oil supplement in the pic is not required to complete this snack but can be beneficial if you don’t eat enough fatty fish.

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What’s on the Menu

This week’s edition of #whatiatewednesday focuses on the importance of bacteria. I imagine that when most people think of bacteria, they think of something dirty like the bathroom door handle or the floor of a fast food restaurant. The strains of bacteria I’m referring to are contained within our bodies and our food. Maintaining the appropriate amounts and types of certain bacteria within our gut can affect our mood, cognitive function and longevity (source). One dietary source of “good” bacteria that I pack in my lunch everyday is greek yogurt. I combine 1 cup of full fat Greek yogurt (20g of protein + beneficial strains of bacteria) with blueberries (antioxidants + phytonutrients) and ground flaxseed (omega 3 fatty acids) to create a nutrient dense mini meal that satisfies all the macronutrient categories and helps me maintain a healthy gut.

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Bone Broth, Plant Protein & Meal Prep

Guess who’s back, back again. Shannon’s back, tell a friend.

Sorry about that blatant and tacky rip off of the great Marshall Mathers, I’m just excited about Shannon’s return to the Addicted to Fitness podcast. She returns just in time to help me review a pair of beef related food products. I try a cup of beef bone broth, procured from Growing Rootz (a Tampa natural & organic food purveyor), while Shannon sips on a fruit and veggie smoothie containing Great Lakes beef collagen protein powder. We analyze the nutritional benefits of both products and let you know whether or not they’d be a good addition to your daily diet. After talking a whole lot of bull (get it), we go to the other end of the spectrum and discuss our favorite plant based protein sources. In addition to our preferred plant proteins, we list off a ton of favs given to us by listeners on Facebook and Twitter. Last but not least, we dive into our weekly ritual of meal prep. Shannon describes what we do every Sunday to help us maintain our nutritious diet day in and day out and we recommend a company that will help eliminate some of the burden of meal planning & grocery shopping.

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I’m happy to report that after only two episodes this month, we have already surpassed the download numbers for June and July. That means you’re listening and more importantly you’re sharing the podcast. You can’t imagine how much that means to us. We deeply appreciate your support. If you haven’t done so already, please leave us a rating and/or review on your preferred podcast app (an iTunes rating/review would be especially awesome). Thanks again and stay healthy this week peeps!

Links to this week’s podcast

iTunes: https://itunes.apple.com/us/podcast/bone-broth-plant-protein-meal/id1121420986?i=1000374410575&mt=2

Android: http://subscribeonandroid.com/addictedtofitness.libsyn.com/rss

Website: http://addictedtofitness.libsyn.com/bone-broth-plant-protein-meal-prep

What’s on the Menu

I’m back with another #whatiatewednesday post for you all. If you haven’t been living under a rock the last few years, someone has probably told you that avocados are good for you because they contain “healthy” fats (monounsaturated & polyunsaturated to be exact). But you may not know that 1 avocado has more potassium than a banana and 4g of protein with all 8 essential amino acids (source). They also include other important micronutrients like vitamin A, C, iron and calcium (source). These nutritional facts make them an important component of anyone’s diet, especially non-meat eaters. As you can see I like to dress mine up with a little red pepper & olive oil. I’m pretty fancy.

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What’s on the Menu

This week’s look into my food choices is ultimately a result of listening to individuals like Tim Ferris and Dom D’Agostino. All I kept hearing from these intelligent folks is how good sardines were for you. Once I finally got up the nerve to buy a couple cans, I realized how right they were. One container, like the one pictured, contains 13g of protein and several important vitamins & minerals like vitamin D and selenium. As good as they may be for me, I knew I would need a little something extra to make them more palatable, which is why I purchased Primal Kitchen mayo. Not only is this a wholesome food with only 5 ingredients, 1 tbsp contains almost 20% of my daily value for total fats. This meal really packs a nutritional punch 👊

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The Macros Game Debut

Shannon and I talk about several poignant health & fitness topics on this week’s Addicted to Fitness podcast including the ETT take-home workout, my quest to be alcohol free in July, our active Hawaiian honeymoon and the negative health impacts of air travel outlined in a 2015 Economist article. All those topics are super interesting but the reason I’m so excited about this episode is because it is the debut of THE MACROS GAME! Being a lover of game shows, I decided to periodically include a nutritional trivia segment into the podcast. Listen to me test Shannon’s knowledge of macronutrients with this fun little game. Bob Barker ain’t got nothing on me! If you don’t know who Bob Barker is, shame on you.

Thanks again for all the feedback. Your input is making the podcast better and better each week. If you haven’t done so already, please subscribe to the podcast on iTunes or Google Play. You can also listen to this and every episode on the Addicted to Fitness podcast website. Don’t forget to share it with a friend, thanks peeps!

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(Image created with a template courtesy of http://www.goliath.com/interest/wheel-of-fortune/)

 

 

ETT Wrap Show Ep.13

Shannon returns once again to help steer the podcast ship. On this week’s show, Shannon and I talk about a glowing review from an ETT client, the recent group workout on The Tampa Riverwalk and how podcast listeners like their eggs. We also discuss our date night courtesy of the UFC and The Mike Calta Show. Love it or hate it, let us know what you think about this, or any episode of the ETT Wrap Show.

https://soundcloud.com/nick-burch-702220833/ett-wrap-show-ep13