What do I Do if I Don’t Like Vegetables?

Some people really don't like vegetables.

Other people only love a select few vegetables.

We often talk about enjoying what you eat.

But what if you don't enjoy vegetables or very few of them?

A strategy that we've found works well for a lot of people over the years is finding recipes that you enjoy which incorporate vegetables into that dish.

For example, mixing some vegetables into a pasta dish.

I highly suggest keeping an open mind.  Think about it as an experiment to learn what works for you and what doesn’t.

For example, I'm very limited with what vegetables I can eat because so many do not work with my digestive tract.

One of the vegetables that works well with my body is sweet potatoes. The only problem is that I really don't enjoy eating them.

However, I found a sweet potato pancake recipe and I really love that.

So I've found a way to integrate in a vegetable I don't enjoy that much into my diet in a way that I actually enjoy eating it.

What do I do if I don't Like Vegetables? 

  1. Hide vegetables into smoothies or shakes. This is an easy one that won’t impact the taste if done properly. You can easily throw in a handful of spinach or kale into a shake with fruit, protein, and fat and you actually won’t really taste it. Another one that some people find helpful is putting some cooked butternut squash into shakes (makes them a little sweeter).
  1. Add veggies to your eggs and egg whites in the morning. Throw in some onion, peppers, mushrooms or other vegetables into your omelets.
  1. Mix your protein, fats, and carbs in with the vegetables. You can use protein, carbs or fats you enjoy to change the taste of the vegetables. For example, if you make a stir-fry with lots of veggies you can mix in your meat and rice so that each bite has other flavours you enjoy along with the vegetables.
  1. Be prepared and have sauces or condiments that aren’t calorie dense in your fridge or pantry. You can use sauces to help make stir-fry or salads taste better. Just be very aware of how calorie dense they are. Here are the calorie totals in some different condiments and sauces.
  1. Strategically use your fat servings at meals to make veggies more enjoyable. Melt some cheese or butter onto your veggies to make them more enjoyable (just make sure you’re not getting too much because calories can add up quickly with fat dense foods).
  1. Look for creative recipes that will get more vegetables into your diet. For example, here is a recipe for carrot French fries. https://elanaspantry.com/carrot-french-fries/
  1. Casseroles are a great option for hiding veggies. Just make sure they’re not too high in carbs or fat and they have a proper serving size of lean protein. Here is a link to a bunch of casserole recipes that might give you some ideas.

https://recipes.sparkpeople.com/great-recipes.asp?food=high+protein+casserole

  1. Get creative with dips. For example, here is a kale guacamole recipe that's pretty low in calories.  Again, make sure to factor the dips into your serving sizes.

http://honestcooking.com/kale-guacamole/

  1. Hide vegetables in your meat when you’re preparing them. For example, you can grind up onions, kale, spinach or others and put them into your extra lean ground beef before you cook them. They will add enjoyable taste and help you get more vegetables into your diet.
  1. Mix veggies into sauces such as tomato sauces.
  1. Use soups, chills, tacos, healthy pizza recipes, or other similar foods that you enjoy eating and find ones that integrate in a lot of vegetables and you still love the way they taste. Here is a link with a pizza recipe near the bottom that is healthy because it has lean protein and vegetables.

https://www.precisionnutrition.com/favorite-gourmet-nutrition-recipes

These are just a few ideas. You can use all sorts of methods to get more veggies.

This habit is incredibly important because vegetables help you to stay full longer, get fiber to help your digestive tract, and get plenty of vitamins and minerals to make sure your energy stays up.

You have to learn how to make your food enjoyable. If you don’t like what you’re eating it will be hard to make the changes and results last long-term.

List of Low-Calories & High-Calorie Condiments

Condiments are typically very calorie dense.

Many people are getting what we call "sneaky calories" from condiments.

Usually, it is a problem of large serving sizes combined with not realizing how many calories they're consuming.

For example, in a standard serving size of sauce on a 6 inch sub from will typically have 40-100 calories.

Or just 1 tablespoon of ranch salad dressing will typically have around 60-100 calories.  And most people are using far more than a table spoon.

The key to condiments and weight loss is to make sure that you are not increasing your calorie intake from the condiments (or almost zero increase in calories).  

Or if you are increasing your calorie consumption from condiments make sure that it is part of your plan.

Here are different calorie counts for some popular condiments. Note, that the calories can vary massively from one brand to another.

Condiment

Calories (1 TBSP)

Mustard

9

Ketchup

19

Now Sugar Added Ketchup

10

Salsa

5

Balsamic Vinegar

14

Salsa

5

Soy Sauce

9

Stubb's Geen Chile Anytime Sauce

5

Tabasco Chipotle Pepper Sauce

0

Dill Pickle Relish

5

Apple Cider Vinegar

5

Sauerkraut

2

Ranch Dressing

73

Light Ranch Dressing

40

BBQ Sauce

50

Sugar Free BBQ Sauce

5

Mayonnaise

94

Can I Drink Alcohol and Still Lose Weight?

Yes, you can drink alcohol and still lose weight as long as you're careful about how many calories you're consuming.  

Alcohol is very calorie dense which makes it a serious potential barrier to losing weight.

Often, people will point to health benefits of drinking wine.  

Drinking 1 alcoholic beverage per day for females and 2 alcoholic drinks per day for males is considered moderate drinking.

However, moderate drinking can quickly stop someone from losing weight or decrease the speed someone is losing weight.

For example, having just one 5 oz glass of wine with supper each day will be a total of 3,840 calories in a month.

Alcohol when consumed will prevent your body from using stores of body fat. 

Obviously avoiding alcohol as much as possible while trying to lose weight is the most effective way.

However, completely avoiding alcohol can cause some people to feel deprived and really stray from their diet.  

If you feel alcohol is something that you want to work into your weight loss plan we highly suggest that you figure out exactly how many calories you're consuming from alcohol and work it into your plan.

One of the easiest ways to decrease the amount of calories in a drink is to be selective about the type of alcohol you drink and to measure the amount you are drinking.

For example, many clients over the years have thought they were having one serving of wine, but measured their wine glasses only to discover they are drinking 1.5-2 servings of wine.

Here is a list of some of the most popular type of alcohol and the number of calories per serving.

Wine 5 oz

Calories

White Table Wine

128

Chardonnay

128

Dry Dessert Wine

157

Merlot

122

Pinot Noir

121

Red Table Wine

125

Red Dessert Wine

165

Beer 340 ml

Calories

Light Beer 

103

Regular Beer

153

Molson 67

67

Hard Alcohol 1.5oz

Calories

Gin (80 proof)

97

Rum (80 proof)

97

Vodka (80 proof)

97

Whiskey (80 proof)

97

Haamonii Shochu

30

Mixed Drinks 8 oz

Calories

Bloody Mary 

210

Margarita

340

Skinny Margarita

120

Mimosa

150

Rum and Coke

185

Rum and Diet Coke

97

Vodka and Tonic

185

Vodka and Diet Tonic

97

Vodka and Orange Juice

209

Wine Cooler

147

Mixers 8 oz

Calories

Diet Soda or Tonic

0

Orange Juice

112

Light Orange Juice

50

Cranberry Juice

136

Coffee or Tea

0-4

Baja Bob's Sugar-Free Margarita or Sweet 'n' Sour Mix

10

Lemon or Lime Juice

64

DaVinci or Other Sugar Free Syrups

0

Sparkling Water or Sparkling Ice

0

How to Get Proper Servings of Carbs

Now it’s time to talk to you about carbs.

With the Keto Diet being so popular right now there are a lot of misconceptions out there about carbs being bad.

I’ll share some useful information to help you better understand carbohydrates and how to moderate how much of them you’re eating.

Why do Carbs do for Your Body?

Carbohydrates play a few different vital roles in the body.

However, carbs in comparison to protein and fats don’t actually have nearly as many different roles.

Carbohydrates main functions are:

  1. Provide energy for the body
  2. Spare protein and fats from being used as energy so that protein and fat can be used for other functions
  3. Maintain a healthy digestive tract (this is from the fiber, a lot of people don’t realize that fiber is a form of carbohydrates).

What Types of Carbohydrates are There?

We will keep thing super simple, there are three categories of carbs

  • Fiber
  • Sugar
  • Starch

Often, people look at carbs in simple terms of being “bad.”  Or some people simply look at some as good and others as bad.

We find it a lot more effective to look at carbohydrates as a spectrum.

Similar to healthy fats compared to other fats with carbs we have what we call "smart carbs."

What Type of Carbs are the Healthiest? 


Smart Carbs Spectrum

Ideally, you want to get more of your carbohydrates on the “smart carb” end of the spectrum.

However, if you are eating sources of carbohydrates that are on the more processed end of the spectrum such as white pasta, crackers, cereal or other sources you should still aim to get a proper serving size.

What is a Serving Size of Carbohydrates?

We use 1 scooped out handful as a serving size of carbohydrates.

Most females will do best starting with 3-6 servings of carbohydrates per day.

Most males will do best starting with 6-12 servings of carbohydrates per day.

How to Make it Easier to Get Proper Servings of Carbs

  • Have fruit cut up ahead of time in serving sizes
  • Cook whole grains and starches ahead of time so they’re ready to be served
  • Looking for carbs on the go pick up some fruit at a grocery store
  • Have quick smart carb options available such as apples or oranges
  • Look at your current meals can you integrate in more options from the smart carb end of the spectrum (ie. Replace white pasta with whole wheat pasta, whole wheat bread with sprouted whole grain bread)
  • Get as much of your carbohydrate foods from whole foods

How to Eat the Right Amount of Healthy Fats

From a practical standpoint, getting a proper serving size of fats throughout the day is key to changing body composition and feeling your best.

Fats can very helpful with weight loss or hinder and prevent someone from losing weight.

They help with weight loss because fats are important in slowing down the digestion of foods which helps with feeling satisfied.

However, fats are also very calorie dense and unlike lean protein, fruits and vegetables fats are much easier to overeat.

Are Fats Good or Bad for You?

With the Keto Diet being very trendy over the last few years a lot of people have gotten over the fear of fat after decades of the low-fat craze.

However, we have seen many clients coming to us struggling to lose weight who are over-consuming fats which are stopping them from getting results because they've heard that if you’re avoiding carbs you can’t overeat on fat.

We recommend moderating how much fat you consume through serving size.

This is another case of why we have this philosophy of no food is simply good or bad. Instead, know how to use food to get the results you want.

It is very common for new clients starting with us to be overeating on avocados, cooking oil, nuts, seeds, cheese and other "healthy" fats because they have the overly simplistic philosophy that healthy foods help you lose weight.

The key is to get the right serving of our healthy fats.

What are the Best Sources of Healthy Fats

  • Nuts (just make sure they don't have added oils or are roasted)
  • Seeds (just make sure they don't have added oils or are roasted)
  • Cheese
  • Avocado
  • Coconut
  • Fish oil
  • Hummus
  • Nut Butters (ie. peanut or almond butter)
  • Oils (ie. coconut oil, olive oil, butter, flax seed oil)
  • Many dressings and sauces (ie. salad dressing)

These cover what we refer to as healthy fats.

Sometimes you will be eating sources of fat that aren’t the “healthiest” versions, we would still recommend following the serving sizes outlined.

Again, I want to really stress this.

These are all healthy foods, but we need to make sure you get them in the proper serving size.

What is a Serving Size for Healthy Fats?

We recommend people use about the size of their thumb as rough serving size for healthy fats.

Males will typically need 6-12 servings of healthy fats in a day.

Females will typically need 3-6 servings of healthy fats in a day.

The nut butter, oils, and dressings are a lot more calorie dense which is why the serving size is a little smaller.

Healthy Fats Serving Size


How to Make it Easier to Get Proper Serving Size of Healthy Fats

  • Have nuts and seeds measured out ahead of time in servings sizes
  • Keep a measuring spoon close to your cooking oils to make sure you're getting a proper serving size
  • Keep a measuring spoon in your bags of nuts or seeds
  • If you have healthy fats that you find you overeat on (ie. cheese) measure out serving sizes ahead of time and put them into Ziplock bags to help you avoid over-eating
  • At meals healthy fats often make multiple appearances, ie. cooking oil in the meat preparation, cheese, seeds and oil on the salad, oil on stir-frys, etc. Make sure you're getting the proper serving size for the meal.
  • Look out for "sneaky" sources of fats (ie. cream in your coffee, oil in a pan, salad dressing that you may not be counting)

How to Eat Enough Protein

When most people start trying to eat healthier or lose weight they focus on what foods to eliminate and what foods to avoid first.

Instead of focusing on what to avoid, we highly suggest you focus on first adding healthy, nutritious food to your diet first.

That way you are giving your body the fuel it needs to help you look and feel your best.

Why You Should Make Sure to Eat Enough Protein

When most people think protein they usually think about protein as helping to build muscle.

More muscle = higher metabolism and a leaner looking body.

However, protein has other really important roles in the body as well.

What Does Protein Do in the Body?

  • Growth and repair, not just with muscle recovery but also skin, hair and your organs (want healthy looking skin and hair? Protein is important)
  • It’s can be used as an energy source, but it's not usually used nearly as much as carbs and fats
  • Vital for hormone production and regulation (having challenges with hormones getting adequate protein is important)
  • A vital role in your immune system function
  • It helps to keep you feeling satisfied (this is very important if you're trying to lose weight)

As you can see protein is vital for a lot of really important functions in the body.

Helping you stay satisfied is one of the most important practical functions when it comes to changing body composition.

How Often Do You Need to Eat Protein?

Another very important note, the body also has a very fast turn-over rate for protein compared to fats and carbs.

This means that you ideally want a steady supply of proteins throughout the day.

We recommend that someone tries to eat lean protein in proper serving sizes at least 3 times per day fairly evenly spread out.

What Are the Best Sources of Lean Protein?

  • Lean cuts of beef such as: extra lean ground beef, lean steaks, roasts
  • Lean cuts of pork
  • Poultry such as; chicken breast, chicken drumstick (skinless), chicken thighs (skinless), ground turkey
  • Game meat
  • Fish and Seafood
  • Eggs and egg whites
  • Cottage cheese
  • Greek Yogurt
  • Protein powder
  • Legumes, beans, and other vegetable-based sources (more on this in a future lesson)

There are all sorts of different options for you to choose from.

It’s important you try to get a variety of sources, not just chicken breast every day.

What is a Proper Serving Size of Protein?

We use a palm size serving as a rough guideline for serving size.

Or a palm size being approximately 1 palm of protein will be around 3-5 ounces of cooked meat or 3/4-1 cup of cottage cheese, Greek Yogurt or vegetable source, 2-3 eggs.

Important to note that 1 palm is a rough starting point. You may need to adjust up or down in serving size based on what you’re experiencing.

Females will typically need 3-6 palm size servings of lean protein per day.

Males will need approximately 6-12 palm size servings of protein throughout a day.

how to eat enough protein

You might need a little more or less depending on your body.

Almost none of our clients starting with us are getting nearly enough protein which is creating challenges with properly regulating food intake.

How to Make it Easier to Eat Enough Protein

  • Pre-cook bulk supply of lean protein once or twice per week so you're prepared for the when you get busy
  • Look at your current meals and figure out how to tweak them so that you can make sure you get enough lean protein..
  • Pick out a couple of meals at restaurants and fast food options that have a proper serving size of lean protein
  • If you're struggling to get enough protein in during the day buy a higher quality protein powder (typically the fewer ingredients the better, we will teach you more on this in a daily lesson soon).  Whole food sources of protein are always better, but protein powder can help in a pinch
  • Pick out lean protein options for each meal and snack so you know ahead of time what you’ll be eating
  • Buy pre-cooked sources of protein from the grocery store such as rotisserie chicken (try to avoid processed meat such as lunch meats as much as possible though)

Exercises for Shoulder Pain

Here is a quick exercise routine you can perform to help with shoulder pain.

You can build up to doing 2-3 sets of 30-60 seconds on each exercise.  You can perform these exercises from home.

It is really important that you pay attention to the small details of getting not only the movement right, but also feeling the exercise in the right muscle(s).

Make sure that none of the exercises are causing any pain in your joints.

This is key to helping to strengthen the area and reduce pain.

Anterior Knee Pain Corrective Exercise Routine

Here is a quick exercise routine you can perform to help with anterior knee pain.

You can build up to doing 2-3 sets of 30-60 seconds on each exercise.  You can perform these exercises from home.

It is really important that you pay attention to the small details of getting not only the movement right, but also feeling the exercise in the right muscle(s).

Make sure that none of the exercises are causing any pain in your joints.

This is key to helping to strengthen the area and reduce pain.

Muscle Pain After a Workout How to Reduce Pain (4 Easy Strategies that Work)

We've probably all been there where we work out a little harder than we normally do just getting back into exercising, then you get really sore muscles. 

This is referred to as delayed onset muscle soreness, or commonly referred to as DOMS. 

In this article, I’m going to explain these four techniques to help you recover from sore muscles, or what is commonly referred to as delayed onset muscle soreness (DOMS).

  1. Active recovery

  2. Stretching

  3. Foam rolling

  4. Contrast Showers

Now I'm going to go through the specifics of each of these strategies to help recover sore muscles.

1. Active Recovery to Relieve Muscle Soreness

First, most people's inclination, when they have these sore muscles is to relax and to move as little as possible.

When you're getting up and you're moving around, you're probably feeling pain from your DOMS.  This isn’t a fun sensation, especially if you’re not used to exercising.

However, try to avoid being sedentary.  

Instead, use something called active recovery.

It may surprise you but actually doing more movement helps your body to recover faster. 

This can be incredibly simple.  Focus on performing movements that are easier in nature but using the muscles that are sore.

This can be something as simple as getting up and walking for 20-30 minutes.

You can perform other active movements as well depending on which muscles are sore.

For example, you can bodyweight squats if your thighs are sore, or an easier version of push-ups if you have sore arms.

Keep it very simple, focus on using the muscles that are sore in a gentle repetitive motion without causing much fatigue in the actual muscles.

This is something that I was built into the programs of athletes I used to work with. 

It’s a great way to get more physical activity while still helping your body recover from the more intense workouts.

2. Foam Rolling for DOMS Recovery

Foam rolling is an effective way to recover from DOMS.

Get a foam roller or a massage ball and roll through the sore muscle. 

When you're doing this, you don't have to punish yourself with pain. 

If you use a 0-10 pain scale, zero being no pain and ten being high levels of pain you don’t need to be over a 3 or 4 out of 10.

Spend anywhere from 30 to 60 seconds on the different muscles that are sore.

If you’re really sore you may want to do this a couple of times throughout the day.

Here’s a video where I walk you through different foam roller exercises.

3. Stretching to Help Sore Muscles Recover

Stretching can help to relieve sore muscles.  This is best done after the foam rolling exercise outlined above.

Although any type of stretching can help I have found a specific type of active stretching to be the most effective way to instantly decrease how sore your muscles are.

I walk you through this process in the video below.

The third strategy for muscle soreness recovery is movement. Just go out and move and use those muscles. Don't make it a really high intensity workout. For example, if the front of your thighs are sore, go for a 30 minute walk and this is going to help out.

4. Contrast Showers for Muscle Recovery

Finally, the last strategy I’ll share is probably the is the most effective way I’ve learned over the years to help sore muscles recover quicker.

Contrast showers is something I started using this with athletes I trained years ago, but it can be just as effective for us regular people who are sore from our exercise routines.

Contrast showers are an effective way to increase blood flow to the muscles. This increase in blood flow brings more of the chemicals that help your body recover to the sore muscles speeding up recovery.

This increased blood flow actually helps to give instant relief by helping to relax the tense muscles that are sore from your previous workout.

How to Perform Contrast Showers for Muscle Recovery

Hop into your shower and put the water as hot as you can comfortably tolerate. 

Don't get silly and start burning yourself or causing pain.  The water needs to be hot but doesn’t have to be uncomfortable.

Have the hot water on your sore muscles for about two minutes.

Then put the water as cold as you can comfortably tolerate on your sore muscles for about 1 minute.  This can be quick the shock to the system when you turn it to the cold portion of the shower.

Contrast showers to help sore muscles recover

Then you repeat this cycle 2-4 times alternating between 2 minutes of hot water and 1 minute of cold water.

This is the most effective way I’ve found to decrease muscle soreness after a workout or help cure DOMS. 

There you have four different strategies for muscle soreness. Pick and choose whichever what will help you recover from muscle soreness. 

However, if you use all four of them in combination with each other, that's the most effective way to recover from sore muscles.

Next, I’m going to share with you why you get sore muscles after you’ve exercised or what causes DOMS.

“Are Sore Muscles a Good Sign?”

First, I want to make something clear. When it comes to muscle soreness, it does not automatically mean you had a good workout. 

This goes back to the old 1980s no pain, no gain mentality. 

I’ve found a lot of people are under the misunderstanding that you need to have sore muscle for it to have been a good workout.

You can have a great workout and be sore.

You can have a great workout and not have sore muscles the next day.

You could have a poor workout and be very sore the next day. 

I really want to clarify that so that you stop using muscle soreness as a measuring stick in terms of if you had a good workout or not. 

What Causes DOMS?

If you're doing any type of new activity or you're increasing how long or how hard your workout is you're creating more stress on your body.

This increased stress on the body can cause damage to your muscles. 

Oftentimes, people refer to this as micro-tears but all you really need to know from a practical standpoint is you've done some damage to the muscles.

Also, this isn’t a bad thing.

Muscle Soreness After a Workout Isn’t Necessarily a Bad Thing

This damage that occurs to the muscle from the stress of exercising is actually how you get your body stronger and into better shape. 

You put your body under stress, then you give it time to recover from the damage created by the workout.

What Causes Sore Muscles After a Workout?

When you create this damage through exercise your muscles can become sore from inflammation that occurs trying to heel this damage.

It’s not necessarily a real problem if you are sore after working out, but you probably don't enjoy that feeling especially if you're new to working out or you're just trying to get back into it. 

Usually, your muscle soreness or DOMS will hit its peak at around 24 to 48 hours after you've exercised. 

The delay in muscle soreness after a workout is due to how the inflammatory process works. 

There's something called an inflammatory cascade. 

First, your body increases blood flow to the area that has been damaged.

The blood is carrying the different chemicals that your body uses to start the healing process.

Some people are affected by muscle soreness more than others.

Also, you’re more likely to get muscle soreness if you are new to exercising or returning to working out after a period of being more sedentary.

As you consistently exercise, you'll be far more likely to have muscle soreness after a workout.

Or at least you're going to start to become more accustomed to the sensation and it's not as bad as when you first start exercising. 

One of the significant factors that can relate to this is hydration, so make sure you are drinking enough water.

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