Food Prep Tips and Tricks- Stick To Your Diet By Following These Tips – Live!

Food Prep Tips and Tricks- Stick To Your Diet By Following These Tips – Live!

July 17, 2019 0 By William Morgan


Alright what’s up and going on guys
Eli Schmidt, Tyler hold here once again Monday night six o’clock you know where at
212 Performance Gym bringing you
another live video. This week’s topic we
are going to be covering our best food
prepping and food hack tips for you guys
out there that we’ve discovered over how
many years we’ve been lifting. And many years
These are little tips and tricks that
a you’d probably find in books anywhere these
are just little personal preferences
that have really helped me and my
clients
Tyler take it away buddy.
Tyler: So the biggest thing with the whole food prep thing is the actual prep of the
food
Eli: yep
Tyler: you know we make meal plans for all
of our clients and you know this
literally your results will all come
down to how prepared you are for your
entire week honestly with these,
with your food so then, our number one
tip for you guys is pick a day and it
doesn’t have to be all day if you can if
you can honestly just give two hours.
(Eli: 2 hours) at a time on a Saturday or a Sunday
to just prepping your weeks for the
food it makes the world of difference so
I know
Mine is Sunday personally Saturday or Sunday I guess mostly Sunday and that’s in the
food is little prepared for the my
entire week. So, I mean do you have
Eli: Yeah , you know I’m i would say a lot of
people i know are always concerned about
the freshness and the quality of their
food
so if that’s a concern of yours are and
if you have a little more extra time
during the week
pic two days so for me typically it’s
Sunday and Wednesday. I’ll cook, I’ll just
cook half of what i would for the week
on Sunday
Wednesday I can cook the other half and
that way you have nice fresh food all
week long but bottom line is pick a day,
whatever it is it takes two hours maybe
if that banging all your food for the
week guys
and then you’re done it’s going to be
much much easier to make
healthy decisions as you go because you
know when you’re hungry guys it’s you go
for something quick you’re not going to
sit there and be like a needle grill
some chicken breast and steam up some
veggies. You want something that’s ready
to go right then and there.
If your food is in the fridge waiting for
you guys you really have no excuse but
to stay on your meal plan. Going forward
to that as you’re cooking your food
Tyler may do a little bit differently
but what always works for me is in this is
just much easier and takes up a lot less
time. I’ll focus on just cooking my
proteins primarily. My vegetables even
though it’s probably not the healthiest
or the freshest I just do the steam in
the bag kind you can buy from the
grocery store.
Usually it’s a broccoli green beans are
kind of my go-to or I do keep fresh
spinach in the refrigerator for salads
and whatnot, or omelets, or my eggs so
that way all I have really have to cook
on Sunday and Wednesday are all my
proteins. Tyler is that gonna be the same with you?
Tyler: Yeah pretty much you know i am he you
know he does the Sunday-Wednesday
I don’t
okay i have the time to do it on
Wednesday I guess but I don’t I don’t
want to I like to just do it all at once
and bang it all out but on proteins for
sure
cooking all that. The only thing that i
will cook every any fresh as my eggs
Eli: Yes yeah good point.
Tyler: Vegetables, you don’t want to do
eggs for a week
that’s gross
Eli: oh yeah some are refrigerated eggs that
Eli: no thank you
Tyler: and the vegetables as far as vegetables go
I hate vegetables like a lot of you do
so I just do a powdered, powder greens
and soup food (Eli: yep) deal so you know if
you got if you guys like to eat your
vegetables
you know I mean a lot of people are on a
lower calorie diet if you’re cutting
down for a show or something like that,
eat your vegetable that’s going to help you
stay full (Eli: yeah) people like myself who I
have to eat entirely too much food vegetables are just a pain for me to
consume so I do have a powdered green
Eli: so he still get his nutrients and guys
Tyler: right
You need to eat your veggies you got to get
those greens in. (Tyler: yes absolutely)
Eli: Megan that goes for you to get those
greens and she hates veggies, too.
Tyler: get the greens
Eli: Alright guys now on next comes up storing your food so
you prepped your protein you’ve got all
your food ready to go
now what we need to do is for two things
measure it out into your serving sizes
measured out of your service sizes
according to your diet so you know if
you are on a really strict diet or
you’re really trying to drop a significant amount of body fat and get
really really lean then I know we both
suggest getting a food scale and
measuring out your portion sizes to the
ounces or grams directed on your meal
plan
ok if you’re just trying to create a
healthier lifestyle for yourself and
just drop some weight without being too
obsessive about it
it’s totally fine just to you know
pretty much eyeball the food in my
opinion as long as it’s fairly clean
food like you know just playing proteins
or veggies or carbohydrate I mean
generally you know you want to go you
know about the of what a fist size for
like a protein serving palm for
carbohydrate serving you know just don’t
go overboard you can eyeball it just
fine
what do you think about food scale
Tyler: I personally use a food scale every single
day when I get my meals ready
and that’s just because I, you know, as as
detailed as you can be is just it’s
going to help you get to your goals more
***
Eye-balling will get you by just fine
absolutely but when it comes down to the
nitty-gritty stuff that I mean the
difference between four and five ounces
of chicken breast on each meal
can add up throughout the day
(Eli: calorie-wise) yeah calorie-wise and
that’s but that you know again as if
you’re like you know Eli and myself where
we kind of were on top of everything all
the time so but if you know eyeballing
it just getting a good portion of
everything
I’m not overdoing it, not stuffing
yourself you’ll be just fine.
Eli: But tell me a little trick on tupperware storage
Tyler: On Tupperware so I have so
like I said everything is prepped for
the entire week
so my chicken or steak or whatever my
rice
I just keep it in one so all my chicken
I’ll keep in one tupperware put it in
the fridge mistake and what type of work
put in the fridge
my rice you know or whatever I have it’s
all in either a really big bag or a big
piece of Tupperware and I just I just
have those in the fridge kind of stuck
to the side so that each night when I go
through and prepare my meals for the
next day I just grabbed the tupperware where it’s already i just measured out real
quick takes like 10 minutes tops
oh but i think i know some people will
measure out their entire week and put
them in little tupperwares in the fridge
that makes it easier for you guys, cool. I
don’t want to have all the tupperware
all over the place I try to make it as
not space consuming as possible so yeah
Eli: same here and I think you know one thing with me too as i prefer the glass
tupperware because typically all
microwave at work and I don’t like my
microwave in plastic that freaks me out.
So what I do, but at the same time I’m I don’t want 50 million glass tupperware
things in my house so what I do is I
have one set that i use and similar to
Tyler
I’ll just you know cook it all and keep
it you know my protein one big bowl or
something
one big Tupperware and then before i go
out for the day I will take my i’ll take
my protein my carbohydrates whatever
that may be and put them in plastic
baggies and then I just take one
Tupperware Bowl with me so say i’m
leaving the house for I don’t know all
day long and I need to take three or
four meals with me
I’ll take three little baggies of
chicken three little baggies of
vegetables and then
you know my pre-measured oats of potatoes or whatever all just mix it in
my glass bowl
my one ball that will take microwave it
and then just rinse the bowl out when
i’m done so i can just take out one
tupperware for all those meals during
the day so plastic baggies in tupperware
so those are two little systems that we
use but that way you don’t need to go on
buy a lot of stuff where it takes and that’s
what makes food prep really long. That’s
a lot of a really time consuming on
Sundays when you really have to
measure out 25 Tupperware containers
string week
you got time for it is easier for you do
it but uh this is what we like to do
yeah Michael yes you definitely get some
lifting and then we definitely keep
talking about it and do some videos
together as well all over man once said
we’ll make it happen now
Tyler has something cool he likes to do and Megan and I kind of do this on our date night
tell me what you do here
Tyler: for the flavor foods
Tyler: so I make the following a very strict
meal plan can be extremely difficult and
I back from my very first competition I
was eating either tilapia or chicken and
asparagus and sweet potatoes every meal
every single they was absolutely
miserable and I will never ever do that
again
so what I kind of change my system too
and i have my clients do is figure out
what foods do you like what foods could
you eat all the time that you don’t get
sick of and we take from there now I use
my fitness pal for all of my food
checking i think you’ll use the same
thing on my clients use the same thing
but so I’ll say put what foods you like
in the fitness pal that you know that
you can eat and that will help you get
you through the day right because if
you’re eating the things you like
you got to follow this plan more. Okay so
don’t make yourself suffer by eating
fish and asparagus all day because no
matter who does not know you hate it
the lie that
but so find the food that you like put
in Fitness Pal and kinda and work with
the numbers and see how you can work
that in
I guess if you want to call it that it
fits your macros I call it more flexible
dieting but I do that for sure so like
you know I love breakfast foods so I
have me on my first meal which is
actually more of a shake but my second
meal I make or like it made french toast
turkey bacon and eggs.
That’s my second meal. Love it. I can eat it
every single day can down within 10
minutes that’s another thing if you’re
eating
I find for me like I’m eating stuff i
don’t want to eat it takes me like 30
minutes to get me on which I don’t just
don’t have time for so. The french toast
turkey turkey bacon and eggs i can even
like five minutes we’ll call it good and
then you know at night when i come home
i can do eggs and waffles and I can eat
that all that time – I just I love
breakfast food so make your meal plan
based off the food that you like and
that you can continuously eat without
getting sick of.
Eli: Yeah that’s a good like date night tip okay so Megan my
wife and I whenever we will go out to
eat and were you know
following a diet and trying to stick to
its not all the time but its most of the
time
What I’ll do that morning is already
kind of know where I’m going so let’s
say we’re going to cheesecake factory or
something right
I’ll put what all my macros are in my
fitness pal so macros being your
calories and then your carbs or fat your
proteins. So i’ll put what my daily alloted
macros are in my fitness pal and
then I’ll log
what I want to eat at cheesecake factory
or wherever we’re going
So I’ll find that meal look it up a lot
of that that will take up the majority
of my macros
but then what i can do the rest of the
day is you know just even if I eat too
little meals during the day just to fill
up those little gaps that way I know I’m
getting all the nutrition that I need
but I also get to eat what I want so you
know if you know you’re going out
somewhere that’s a good way to achieve
meal and stay on track
log what you want to eat in the morning
and then just fill in the gaps in eat
smaller meals during the day.
Tyler: Absolutely
and also I mean going on and then
logging like what you’re eating
cheesecake factory also just helps you
be a little bit more aware of what
you’re actually consuming
They my favorite dessert in the entire
world is the ultimate red velvet
cheesecake from cheesecake factory of and that’s a big slice that they give you of
that it’s if you want fitness pal analog
that in its over a thousand calories for
one slice
yeah so be aware of what you’re
consuming but it will also help you said
you know plan out
you know the rest of your day so that
you can actually enjoy that the food
that you’re eating when you go out on a
date night
Eli: right right now you prepped your meals you were really good
your alarm clock didn’t go off in the
morning or you hit snooze and didn’t
realize that you woke up late for work
you ran out of the house
freaking out to get your job on time you
realize you forgot your meals
what are some good either for healthy
fast food alternatives or a good way
healthy way that you can eat at a
restaurant my personal go to places are
either Tokyo Joes
I know anyone looking community knows
tokyo joes for those of you guys that
have not gone they’re basically that’s
the easiest place you can get rice
chicken veggies and my favorite sauce
that they have there is a Steviaki
sauce
it’s a teriyaki sauce made with stevia
so there’s no real actual sugar in there
and the sweetener that is in there is
all plant-based vs aspartame or
something like that. So it also this
little food hack for you guys
I’ll go to Tokyo Joes they sell their steviaki sauce just in bottles for like $4.75
I think I’ll go all buy two bottles those
a week and I can have teriyaki sauce on
my salmon teriyaki my chicken that’s in
its I think like 20 calories per serving
which you won’t find that in any
teriyaki sauce ever so
Tokyo Joes chick-fil-a chick-fil-a is
another go to place for me
rarely but if I have to do fast food i
will they will just do grilled chicken
breast for you no problem or this grilled
chicken nuggets
so again frequently all just go if I
forgot myself you can get two grilled
chicken breast there for like six
dollars
Then a letuce. Have them hold the dressing and then private best food hack for you guys
is old chicago’s grilled chicken so when
I talk about cooking protein, beef I’ll do
just fine my fish will do just fine but
chicken I just don’t like cooking it i
don’t like cutting it I either overcook
it a hundred cook it or it’s just bad
quality
so what I do is all call up old Chicago
and order
how many chicken breast you want the two
dollars a piece and they’ll grill they’ll
season they’re cooked to perfection melt
in your mouth not even kidding your best
chicken you ever had in your life.
So what I do every monday i’ll call up
and order 20 grilled chicken breast
costly forty dollars
it takes him 20 minutes to cook I’ll go
pick those up pick up to big trays of
chicken breast come home i have it done
for me off for the week and like I’ve
never been more excited a chicken in my
life than I am
old chicago chicken so I is the one on a
raffle and Parker so you guys can use
I mean imagine they’ll do it and have
asked before if you have an issue with
me doing and they’re all just they’re
just flying any other like a restaurant
that caters. Just call around and ask if
you legit don’t have time to cook your
food or just don’t want to like qdoba
I know you can go get a big at big tray
of uh you know just chopped steak big
old tree of chopped chicken
if time is your thing definitely utilize
those resources you may end up paying a
little more but a lot of times it’s
definitely worth it.
yeah but late you guys that’s time
suggesting right there
Tyler: yeah it’s probably not good what’s going to get you won’t like it I mean it
depends if you
they have brown rice they have white
rice they have you know they’re beans
and all that kind of stuff and great
toppings and chicken or steak or or
whatever so you don’t end the good thing
I mean if you’re on a no-carb diet you
don’t have to get carbs you can go in
there you can get your chicken and (Eli: lots
of lettuce) lettuce
you know Tomatoes whatever they got
there if you want a keto diet loaded up
with cheese and sour cream (Eli: avocado) know all that kind of stuff and then you can
stay weather so it’s it’s really so any
place that really allows you to kind of
customize your
your meal that that you can go out to is
just it’s gonna benefit you so you don’t
want to pull a tokyo joes is amazing
give the old chicago and guys one really
important thing
i oftentimes have clients stressing out
when they have to go to a work meeting
or you know a family event and it’s not
necessarily a cheat meal day or there on
prep and they can have a cheat meal any
restaurant literally any restaurant you
can go and say give me a grilled chicken
breast and steamed vegetables and
they’ll do it
there are so many dietary restrictions
with people nowadays the restaurants are
willing to do anything so literally you
can go anywhere in order
grilled protein and steamed vegetables
and they’ll do it even if it’s not on
the menu don’t worry about that
Rachel what’s up girl? Ryan great
question dude. Ryan asked what do you
think about sodium from this restaurant
cooked foods they definitely use you
know more prime more sodium than you
would at home. Here’s a, here’s my opinion
on on sodium. Worry more about calories
and fat content guys. Sodium isn’t
going to directly lead to fat gain or
anything like that.
Plus, if you guys are working out hard
and doing the cardio they should be
doing, (Tyler: need it)
you’re losing that sodium and you
actually do need it. So I don’t add any
additional sodium to any of my food
generally, just because I do get my
chicken from Old Chicago. I do use seasoning, Megan asked what seasoning do we like. We’re Mrs. Dash
all the way I mean which it which
doesn’t have any sodium in it.
What do you like for seasoning?
Tyler: Mrs. Dash is great. I’m a big Cajun. I’ll put
Cajun seasoning on
absolutely anything. (Eli: yeah) anything spicy I love spicy buffalo sauce. You can find
a very little local Buffalo Frank’s
(Eli: Frank’s Redhot)
Frank’s Redhot has a good stuff. I,
there’s – I forget the brand of it.
I have to make a post about it but
there’s a like a spicy the low-calorie
barbecue sauce that i get from the
butcher that I go to.
And so, now BBQ sauce isn’t something I
would recommend for someone on prep
because if you want to you know kind of
manage your carbs
you kind of got to stay away from stuff
like barbecue sauce because it actually
has quite a bit.
(Eli: yeah) Especially for the amount that Eli: Read labels guys.
Tyler: Read labels
pretty easy. Now if you’re marinating
chicken in some BBQ sauce and you know
it’s kind of spread out it’s really not
going to do too much you okay well you
have like a cup of barbecue sauce that
you’re dousing all your chicken with our
dipping it in, It can kind of add up. So
just be you know be careful with that
you can have it but just watch it a
little bit (Eli: yup)
So bottom line: don’t worry too much about sodium guys. With as much
crap as we put into our body on a
regular basis.
I mean like the general population,
sodium is really not the one you need to
worry about.
Next up we have all our meals cooked,
prepped,
how do we take all this crap with us
right? I like to use a six pack bag or I
know you have an isobag right? (Tyler: isobag yep) tell them about those. What are those?
Tyler: So basically they’re big cooler bags and most of them come with their own
Tupperware’s in them.
I know isobag comes with the big size and the small size Tupperwares.
the six pack bag does the same thing but
anyway it’s a big cooler really big and
they make small ones they make the purse ones they make sure you’re good
and then a purse ones, they make backpack ones. They make all sorts of different types
of these bags, so, but it’s great they
have pockets and everything so I mean I
can literally load up my entire days
worth of meals sauces whatever I need to
in to the bag and I have literally
everything I need in the day with me.
Eli: Yup they’re in you know, they’re, they
range from anywhere from like fifty to
eighty dollars around there and they may
seem expensive for a lunch box but you
know is as far as gym purchases go
that’s probably one of the best
things I’ve ever purchased tell me stay
on point because before then it was
taking all this crap in a plastic bag
and that’s just it didn’t get cold your
chickens getting warm and stuff like
that that’s just not good but it
definitely helps you stay accountable i
just pack it up every night or every
morning before i go out and you have
everything you need ready to go
even comes it has like little places to
put all your supplements and everything
like that.
Walden Farms. Had their growth in walden
farms guys go to Sprouts
Walden farms makes a whole line of
condiments that are calorie-free and
there, some of their products are
horrible
I’ve literally bought some and
immediately thrown in the trash after I
tried it>
They’re syrup is amazing. They’re
blueberry syrup is amazing.
Ketchup is ok. BBQ sauce is all pretty good.
What do you like of theirs.
Tyler: I actually don’t I mean I’ve tried some of their
stuff. I don’t use a lot of it’s (Eli: yeah me too)
Tyler: yeah it’s kind of a very you don’t need
to water down I guess.
Eli: yeah yeah yeah
Tyler: that’s the way to use it i mean in it but it is fantastic for
people who are, who needs , some very low
calorie and it’s (Eli: it’s good it’s
good enough) and you know and it will get
you by for sure, I know
Cole, one of our trainers here at the gym it’s
like religious leaders all that’s been
the craziest combinations on all of this
food and everything but it
helps him, and it helped a lot of people.
I mean they have salad dressings they
have caramel syrup chocolate sauce today I mean peanut butter
I don’t know
Eli: yeah chocolate syrup and
it’s all zero calorie I don’t know how
they do it but a (Tyler: right) go to sprouts
that where you can find your whole lineup
Tyler: Like Eli said let’s say though some of it is not very good. Some of it very
manageable but (Eli: right manageable)
Tyler: you can see what you like
Eli: Alright guys so the number of meals that you eat.
I think we’re going to talk about this
last week for me this all comes down to
lifestyle.
If I have a really busy executive client
that I’m working with and I know that
he’s in meetings and running around all
day,
I’m not going to give him eight meals
to eat know he just can’t do it. We’ll
break it up into three meals something
more manageable.
What are your thoughts on that?
Is it necessary to eat eight times a day, six
times a day?
Tyler: Absolutely not. For most
people that’s not even realistic and
that’s, I mean, if you’re gonna try to eat 8
meals a day,
I don’t want to say you’re setting
yourself up for failure. If you can
actually do it, fantastic, but don’t set
unrealistic meal.
I mean you don’t have to eat six to
eight meals a day by no means.
Eli: Your
metabolism is not gonna crash out for
eating three meals a day. (Tyler: right)
Tyler: So I what do you do for your meals?
Eli: It generally so right now I’m doing
intermittent fasting so I’m literally
eating like two big meals with maybe a
snack in the middle that’s a protein
shake and some peanut butter or
something like that but that allows, I prefer to eat
quantity I just like eating and when I
eat I don’t want to eat all 300
calorie meal,
I’d rather eat want to eat and 800 calorie meal just it feels better when i eat it and I
just feel more satisfied so I will
literally eat too big meals a day with a
small one in the middle. Doesn’t
negatively affect my metabolism
I’ve eaten that way during a cut. I’ve eaten
a way during *****.
That’s just that’s what I prefer so set
your meal amounts to match up with your
lifestyle guys. I know you’re going to
read everywhere that you need six to
eight meals a day.
You just don’t guys. Where you can read an
article but this is real life experience
here and for our clients,
you don’t need that you’re gonna be just
fine. Michael intermittent fasting until
2p + xu all college between eight
perfect man
yeah that’s exactly what I do man yeah –
two o’clock that’s intensely six-hour
window
yeah perfect so he says he tracks it so
basically Michael on mine
for those of you watching Eli’s said he
fasts until two p.m. meeting from the
time he wakes up until two p.m.
he’s not eating anything and then he
will consume all of those calories that
needs for the day
carbs fats proteins k between 2pm and
8pm usually that starving for a lot of
people usually starts post workout
yeah or during the workout use when you
start consuming more calories and then
you have a probably a six-hour window
where you can consume the rest of your
calories and is as big or small meals as
as you want but it has to be within that
certain time interval fastest right guys
intermittent past ages if you have a
real busy mornings if you have you know
a busy life and you’re not just going to
be sitting at home thinking about eating
it’s really really good it allows me to
eat more calories and I normally would
I enjoy my food moretz a bigger meals
and I’m not busy in the morning worry
about eating every two to three hours
ok kind of track there but uh let’s
adjust healthy alternatives for cheat
meals
ok i’m a big believer and no matter what
your cheat meal is there’s always kind
of a healthier alternative that you can
do to make something extremely similar
this just as good
– that right if you are just craving a
huge burger from five guys or something
like that
you can go to make your own burger get
grabbed there’s nothing wrong with
ground beef there’s nothing wrong with a
whole wheat bun unless you have like a
gluten allergy or something like that
you know there’s nothing wrong with with
lettuce with tomato with mustard on it
with pickles on it with anything like
that so why a lot of people you know
assume that a burger is just achievement
why can’t you go make your own burger
grill your burger and put on a
whole-wheat bun or even do a lettuce
wrap if you’re on the noble you know a
low carb or whatever and make your own
burger and then you did them you have a
burger
during the day that you can eat burritos
or another big thing you know people of
whole wheat tortilla ground beef cheese
nothing wrong with cheese and lettuce
this you know all this kind of all these
meals that you can make on your own that
are similar to something that you would
go out and get that immediate ideally
just makes your life easier if you can
if your mind can kind of process that
you’re having something that’s similar
to achieve mail (Eli: right) we’ll make it a
lot easier to eat and
and also stay on track even better
Eli: And we have the internet guys it’s called
google is called pinterest, is called
YouTube
there are, use google any healthy
alternative for blank (Tyler: something)hah you’re gonna
find it.
Tyler: there’s people that have entire
pinterest posts on (Eli: yeah)
healthy desserts on healthy you know
whatever
Eli: so the two the two big ones
that we do so literally right now in the
oven
we have we wanted a chicken alfredo and
so we have a spaghetti squash in the
oven we made spaghetti squash like crazy
guys like ninety-nine cents that feeds
like three four people and it tastes
I mean I don’t say it tastes as good as
spaghetti but basically all spaghetti
really is is a transport for the sauce
and the meat right
oh so we will do we have a spaghetti
squash in the oven right now for our
noodles and we have a low fat alfredo
sauce is already pre-made is like 50
calories per serving
again it’s good enough and then grilled
chicken breast Old chicago
so the only thing were having actually
make for this meal is the spaghetti
squash and we’re just going to cook that
up and a chicken alfredo and I mean for
we’re hardly getting any carbs in there just a little bit of fat and a lot of protein
that one in then
There’s a guy on YouTube to that i really
like all the protein chef and he makes
all sorts of crazy deserts and good food
that’s really high in protein and
healthy for you here’s our excellent
cheesecake recipe on there where he uses
a Greek yogurt cream cheese Greek yogurt
low-fat cream cheese and protein powder
to make these little cheese cakes that
give you for like really really good
slices
I’m telling you guys it is it’s it’s
legit cheesecake and very very healthy
for you 25 grams of carbs or protein
per slice 12 grams of carbs 10 grams of
fat
I don’t get any better than that. So
utilize your resources interest google
youtube find healthy alternatives to your
cheat meals
Sean has a funny question. He says his other friends out there all your
friends not you want to snack but want
to eat healthier
any suggestions for healthier munchies.
You got any munchie tips?
Tyler: I never experienced munchie (both laughs) but i think that I mean just having healthy
alternatives around the house and not keeping anything that you guys would
normally go to around the house is going
to alleviate (Eli: don’t have any bad food in the
house)
Tyler: so pick a healthier snack that you would like to eat when you’re not with your
friends are not stoned (Eli: yeah)
being in the right mindset and then get
more of those and just keep those around
the house and keep bad stuff away
(Eli: yeah) i mean i know like I mean Eli mentioned was we were talking about
quest bars earlier, quest bars makes
amazing tasting protein bars (Eli: yeah) they
got like an Oreo one they got cheesecake
ones they got all these guys and i
i love them and they’re great
alternatives for especially for people
that have like a sweet tooth or anything
like that
amazing alternative for that and there’s
but you know nowadays there’s there’s
protein chips there’s pro tell megan
just had broccoli chips
I don’t know what those are but there’s tons
of stuff out there I love going to
Sprouts or like a whole food store and
I’ll just walk around and look at all
the stuff they’re related
yeah there’s a new stuff all the time
and I mean a lot of their stuff is
actually good
yeah so okay
Eli: here’s my thing Sean I think Zeroll ice cream is great
Halo I think it’s called Halo Top yeah both those are extremely low carb you can eat the
whole pint and it’s not going to kill your diet
at all.
Take a quest bar crumpled that up
on top of there the quest bar with the
halo top. Get creative man.
That’s what we’re doing that stuff is
best for ya just a you know again like
walden farms throw that on there you can
actually, there’s a lot of recipes for
quest bars where you can cook them up
and cook them in actual cookies that
taste really really really good.
Tyler hit the nail on the head guys with,
stoned or not a lot of people get much
is out there at night.
This is it’s instinctual to just want to
sit there and eat a hundred calorie
packs of popcorn are really good.
That’s going to make sure you don’t eat
the 300 calorie bag. Just get the
100 calorie serving the little
miniature size have those on hand, drink
amino acids those help curb your hunger
for sure.
I was another big one I don’t have any
bad food in the house just don’t have
any little munchy things that are you
know bad food Oreos don’t buy I’m Chips
Ahoy don’t buy them if you are going to
like that’s one thing that I tell myself
I’m like whatever
if i’m craving some bad food I’ll make
myself eat a healthy meal first so i may
have a bowl of oatmeal and a protein
shake.
Nine out of ten times that fills me up enough, even if it’s off my diet plan.
It’s you know I’m getting some low
glycemic carbs in there and filling up
on a protein shake.
Nine times out of ten, that’s going to
curb my hunger and that’s gonna be good
enough but that’s my rule. I’m like if I
feel like going to say we do have
Oreos in the house like before I go for Oreos have those healthy meal and then if
you’re still craving the oreos then you
can have some. Two things are gonna
happen. Either you’re not going to go to
the oreos at all or when you do go to
the oreos and wait list you’re not going
to eat as much because you’re going to
be full.
So that’s our little tip there and
nothing when you go grocery shopping
make sure you eat a meal before you go
grocery shopping is going to help
alleviate you going down the snack aisle
because you’re hungry and saying I want
these I want is I want these yeah
before you go to the grocery store and
you know you will definitely tell the
difference on what the food is yummy
you’re probably just end up going to the
grocery store for just what you need
because you’re not hungry you’re craving
anything like that.
Eli: yep yep, what’s up Brook? Now we are
that’s actually it we are done yeah we
hit at all
ok now if you guys have any more
questions
these videos are going to be up on our
Facebook page on our wall so it’s called
still a wall some obvious on myspace
know
ok so it’s gonna be on our wall so leave
your questions there again as always it
you know we have tons of free advice so
if you do have any questions or need
some personal help whether it’s diet
workout motivation your career you know
whatever issues you guys are having
you’d be surprised a little nuggets that
we can dish out that we’ve learned over
the years from from training all sorts
of people.
Oh Megan, Megan great question i hate
waking up in the middle
the night hungry any suggestions. I know
a lot of people that do that are people
that eat or don’t eat after a certain
amount of time like that you know a lot
of people doctor was like you don’t have
served six or seven pm completely bogus
don’t follow that at all
yeah I tell people to eat up until about
an hour before I mean your last meal of
the night should be about an hour before
you go to bed
I’m a big fan of as long as you’re up
and awake you should probably be
consuming something you know just to
keep yourself fit so if you were if
you’re cutting your food off
you know like three or four hours before
you go to bed you’re probably gonna wake
up hungry
yeah I don’t know if that’s your case or
not but you know an easy thing you know
before you even if you do that before
you go to bed have like a half I mean a
protein shake or yet
you know and they’re kind of like a
healthy fat you know maybe some almonds
or something like that because that’s
going to help slow the digestion down
and then routine your fats take longer
to digest so you won’t wake up super
hungry like you will seem like something
or something like that
Eli: yeah one thing that I’ve noticed one
thing that I’ve noticed guys is a the
nights that I have a high carbohydrate
meal before bed
like say it is achievable night or
something i do have some you know sweets
or something before bed or even I mean
not even to sweets but just a higher
carbohydrate meal before bed
i noticed when i wake up extremely
hungry and it’s from your blood sugar
I mean you’re getting all these carbs in
so your blood sugar spikes and then you
get that crashed in the middle of the
night which may be actually why you’re
waking up and it’s kind of confusing to
like i don’t get it i ate plenty before
bed
but i’m waking up hungry it’s a
blood-sugar issue
so make sure you’re not having a lot of
carbohydrates before bed
if that is the issue with you are like
he said I slow digesting proteins are
good and higher fat meal
so try and limit the carbs sick too many
protein a fast before bed
Tyler: make sure if you’re doing a cheat meal it’s it’s great to add in like a
like a fiber supplement like a man or
something like that yeah
fiber will really help control your
insulin levels after the end your blood
sugar levels after a very high carb meal
like that
so if you’re doing something like ice
cream or something that’s really gonna
play with your blood sugar levels
I’m not saying have ice cream and then
do fiber all the time to help alleviate
that but at the same time having a fiber
fiber supplements or something of that
nature of more fiber really help control
the blood sugar levels and all that kind
of stuff so especially we’re talking
about waking up hungry
you know you don’t want your blood sugar
up here and then crashing down and then
you wake up hungry
so the fiber will kind of help balance
that out a little bit more
Eli: yep and if any of you guys do experience like drops and blood sugar throughout
the day like so you go maybe 30 minutes
past when you should have for your meal
and you just get that like extreme
hunger
a lot of people are just very very
sensitive to their blood sugar and that
feeling to supplements that i highly
recommend that are going to help
stabilize your blood sugar in your
insulin levels are Chromium and then
RalA both of those supplements those have
been miracle workers for me especially
me I I find that my body gets fluffy or
fat pretty easy on carbohydrates those
two supplements chromium and RalA
definitely help with that and what they
do is they help your body utilize
carbohydrates better make it to your
body doesn’t have to release so much
insulin to drop your blood sugar
so all they’re both fairly inexpensive
get him on amazon or wherever your
supplements from not ALA, RalA very
important
anything else you want to add?
Tyler: no okay then covered it all
Eli: next monday six o’clock guys will be back here are
any questions tips anything in the
meantime , this message yes she was
Tyler: If anyone has something they want us to cover obviously please shoot that out towards
us
so that way we can help out
Eli: yeah Megan cinnamon yes absolutely add that to those two
I forgot to add that one thank you
Tyler: Cinnamon is good for a lot of stuff actually but
yes definitely add in cinnamon to that
Eli: yeah Cinnamon for blood sugar yeahl
Alright guys talk to you later
we’ll see you next week hit us up if you
need anything we’re out
Eli: Peace!