Come here for direct links to healthy eating ideas in the News and Training Tips Section
Go here to determine you're daily caloric and macro nutrient needs:
www.nickbpt.com/news-and-training-tips/determine-your-daily-caloric-and-macros-intake
Breakfast
How to Poach an Egg - www.nickbpt.com/news-and-training-tips/how-to-poach-an-egg
Beef and Egg Whites - http://www.nickbpt.com/news-and-training-tips/beef-its-whats-for-breakfast3446507
Sriacha Eggs, avocado, and raspberries - http://www.nickbpt.com/news-and-training-tips/sriacha-eggs-w-avocado-and-raspberries
Peanut Butter English Muffin - www.nickbpt.com/news-and-training-tips/peanut-butter-english-muffins
Breakfast Sandwich - www.nickbpt.com/news-and-training-tips/breakfast-sandwich
Lunch
Grilled Chicken Feta Salad - http://www.nickbpt.com/news-and-training-tips/no-need-for-dressing-when-you-have-a-flavor-explosion-like-this
Feta Almond Kiwi Salad - http://www.nickbpt.com/news-and-training-tips/feta-almond-kiwi-salad
Buffalo Chicken Crunch Sandwich & Chips - http://www.nickbpt.com/news-and-training-tips/buffalo-chicken-crunch-sandwich-and-chips
Dinner
Broth Bowl - www.nickbpt.com/news-and-training-tips/garlic-ginger-chicken-broth-bowl
Shrimp and Slaw - http://www.nickbpt.com/news-and-training-tips/shrimp-dish
Spaghetti Squash - http://www.nickbpt.com/news-and-training-tips/october-01st-2014
Turkey Meat Balls for Spaghetti Squash - http://www.nickbpt.com/news-and-training-tips/spaghetti-and-meatballs
Smoked Salmon, Brown Rice w/ Almond Butter, Broccoli - http://www.nickbpt.com/news-and-training-tips/post-title-click-and-type-to-edit1
Chicken Peach Stir Fry - www.nickbpt.com/news-and-training-tips/chicken-peach-stir-fry
Stuffed Peppers - http://www.nickbpt.com/news-and-training-tips/stuffed-peppers2853825
Fish Lettuce Wraps - http://www.nickbpt.com/news-and-training-tips/crappie-lettuce-wraps
Dill Smoked Salmon/Balsamic Brussel Sprouts - http://www.nickbpt.com/news-and-training-tips/smoked-dill-salmonbalsamic-brussel-sprouts
Homemade Beef Jerky - www.nickbpt.com/news-and-training-tips/beef-jerky
Tuna Steak w/ Asparagus/Potatoes - www.nickbpt.com/news-and-training-tips/tuna-steak-w-asparagus-and-potatoes
Steak, grilled artichoke, homemade aioli - www.nickbpt.com/news-and-training-tips/steak-potato-grilled-artichoke-aioli-mango
Grilled Chicken Fajitas - www.nickbpt.com/news-and-training-tips/chicken-fajitas-in-lettuce-wrap
Seared Ahi Tuna & Grilled Zucchini - www.nickbpt.com/news-and-training-tips/seared-ahi-tuna-grilled-zucchini
Chicken Tikka Masala - www.nickbpt.com/news-and-training-tips/chicken-tikka-masala
Hawaiian Steak - www.nickbpt.com/news-and-training-tips/hawaiian-steak
Sides
Garlic Basilpeno Salt - www.nickbpt.com/news-and-training-tips/garlic-basilpeno-salt
Grilled/Smoked Pineapple - www.nickbpt.com/news-and-training-tips/grilled-and-smoked-pineapple
Homemade Fresh Guac and Salsa - www.nickbpt.com/news-and-training-tips/home-made-guac-and-salsa
Quinoa Salad (Pasta Salad Substitute) - www.nickbpt.com/news-and-training-tips/quinoa-salad-pasta-salad-substitute
Snacks
Bloody Mary Dill Pickles - www.nickbpt.com/news-and-training-tips/bloody-mary-dill-pickles
Sunflower Seeds (Road Trip Friendly) - http://www.nickbpt.com/news-and-training-tips/snack-time-favorite
Hummus Deviled Eggs - http://www.nickbpt.com/news-and-training-tips/healthy-deviled-eggs
Apple Cinnamon Cottage Cheese - http://www.nickbpt.com/news-and-training-tips/apple-cinnamon-goodness
Dehydrated Fruit - www.nickbpt.com/news-and-training-tips/dehydrated-fruit
Seasoned Tuna Topped Triscuits - www.nickbpt.com/news-and-training-tips/seasoned-tuna-topped-triscuits
Onion Wraps - www.nickbpt.com/news-and-training-tips/onion-wraps
Drinks
Strawberry Banana Protein Shake - http://www.nickbpt.com/news-and-training-tips/endulge-without-the-guilt
Sweet Treats
Strawberry/Mango Amino Acid Sorbet - www.nickbpt.com/news-and-training-tips/strawberrymango-amino-acid-sorbet
Foods to Stock Your Pantry/Refrigerator With
Protein: Lean beef (90% lean ground), turkey (96% lean or better ground), chicken breast, fish, shrimp, lobster, canadian bacon, low fat or fat free cottage cheese (best for a bed time snack), plain greek yogurt (fruit flavored with sugar is good for post workout meal only), eggs, egg whites, light string cheese, whey protein (good for a quick breakfast. Important post workout!), nuts and seeds (stick with nuts and seeds with shells like pistachios and sunflower seeds. The shells slow you down and make it harder to over eat), peanut and almond butter, tofu, soy, Rebel Protein Crisps (a great chip substitute), Special K Protein cereal, plain oatmeal, black beans (also high in fiber).
Fruits and veggies (eat the skins to get the nutrients and fiber): apples, cranberries, grapefruit, lemon, mango, orange, pineapple, raspberries, tangerine, strawberries, kiwi (it's ok and best to eat the skin on this too) watermelon, melon/canteloupe, blackberries, peaches, blueberries, goji berries. Berries offer the best option for a leaner body. Bananas and grapes are best for building muscle but not losing weight. If bananas and grapes are consumed during a weight loss period, do so post-workout for a carb source. Cherries are great for anti-inflammatory benefits. Avocado is one of the best foods to consume regularly for a great source of healthy fats and many other nutrients.
Asparagus, beets, broccoli, cabbage, carrot, cauliflower, celery, chile peppers, cucumber, garden cress, garlic, squash, cucumbers, green beans, zucchini, mushrooms, peas, lettuce, onion, brussel sprouts, papaya, tomoatoes, radishes, spinach, turnip, bell peppers. Peppers pack a punch in more than one way. They fight inflammation and aid in preventing and curing ulcers, boost metabolism (spicy peppers), and act as an appetite suppressant and are packed with more vitamin C than citrus fruits.
Starchy Carbs: Triscuits (5-6 per meal/snack), brown rice, quinoa (also solid protein), ezekial bread, rye bread, whole grain 35 calorie bread (I typically like Aunt Millie's), plain oatmeal, whole wheat english muffin, potato, sweet potato (serving size for items like rice or potatos should be about the size of your fist). If you have fat free pop corn do so in moderation. Make sure there's no partially hydrogenated oils which is the code for trans fat)
Condiments: Salt, pepper, mustard, hot sauce, red pepper spread, balsamic vinegar (great drizzled lightly on roasted or grilled veggies), horseradish, horseradish mustard, Bragg liquid aminos, wasabe, oil based dressings (I like garlic expressions. Just be careful not to overdo the oil based dressings. Even if it's healthy fat, it's easy to overdose. Pay attention to serving size.)
Freebies: Green tea, black tea, black coffee, sugar free jello, pickles, salsa. Salsa is the ultimate condiment, provided there's no added sugar. It's loaded with nutrients and usually low calorie. Instead of chips, get more from your snack or meal by topping cucumber or other veggies with it, or even eggs or chicken!
Tips
-Always have a bottle of water on hand and sip on regularly throughout the day
-When cooking, use olive oil in place of butter. Olive oil contains healthy monounsaturated and poly unsaturated fats that remove the bad cholesterol from your sytem.
-Eat 6 meals a day (eating every few hours keeps the metabolism stoked and keeps you full throughout the day). Think of your metabolism as a fire... to keep it going you have to keep throwing a little kindling on it. If you don't eat for several hours or longer, your body goes into conservation mode and slows the metabolism, which means you burn less calories. Also, the longer you wait to eat your next meal, the hungrier you get. The hungrier you get, the more likely you are to binge and eat too much food or start seeking out unhealthy foods or cave into bad cravings.
-Don't be afraid of fat. Just don't overdo it. It unlocks other nutrients (vitamins A, D, E, and K) that are fat soluble. In other words, if you eat a nice salad and skip out on a fat source, your body won't absorb all of the nutrients. Think egg yolks, lean steak, fish, nuts, avocado. Fish oil pills are great, but be careful not to buy a cheap brand. Cheap fish oil pills tend to cause fishy burps all day. Yuck!
-Buy a shaker bottle and bring your protein/post workout shake to the workout along with a fruit for a carb source. It’ll keep you in the routine for proper nutrition post-workout and will help avoid eating something counterproductive right after a workout.
-Alcohol slows your metabolism, meaning you burn less calories. In men, it can increase estrogen stores causing man boob syndrome. What's more, is it piles on more empty calories in a hurry and causes dehydration. If you opt to give into the sauce, be sure to drink plenty of water to stay hydrated and minimize the damages. But very few people can drink more than once a week without it hindering their goals.
-Miscellaneous fact: There are 3,500 calories in a pound of fat. This means to lose a pound a week, we need to burn 500 calories more than what we consume for each day. In other words, if I'm trying to lose weight and I consume 2,000 calories a day, I need to burn 2,500 calories a day. On average, most people burn about 2,000 calories a day. Be active daily and get that heart rate up!
Losing more than 3 pounds a week likely means you're burning muscle instead of fat, which is not good.
www.nickbpt.com/news-and-training-tips/determine-your-daily-caloric-and-macros-intake
Breakfast
How to Poach an Egg - www.nickbpt.com/news-and-training-tips/how-to-poach-an-egg
Beef and Egg Whites - http://www.nickbpt.com/news-and-training-tips/beef-its-whats-for-breakfast3446507
Sriacha Eggs, avocado, and raspberries - http://www.nickbpt.com/news-and-training-tips/sriacha-eggs-w-avocado-and-raspberries
Peanut Butter English Muffin - www.nickbpt.com/news-and-training-tips/peanut-butter-english-muffins
Breakfast Sandwich - www.nickbpt.com/news-and-training-tips/breakfast-sandwich
Lunch
Grilled Chicken Feta Salad - http://www.nickbpt.com/news-and-training-tips/no-need-for-dressing-when-you-have-a-flavor-explosion-like-this
Feta Almond Kiwi Salad - http://www.nickbpt.com/news-and-training-tips/feta-almond-kiwi-salad
Buffalo Chicken Crunch Sandwich & Chips - http://www.nickbpt.com/news-and-training-tips/buffalo-chicken-crunch-sandwich-and-chips
Dinner
Broth Bowl - www.nickbpt.com/news-and-training-tips/garlic-ginger-chicken-broth-bowl
Shrimp and Slaw - http://www.nickbpt.com/news-and-training-tips/shrimp-dish
Spaghetti Squash - http://www.nickbpt.com/news-and-training-tips/october-01st-2014
Turkey Meat Balls for Spaghetti Squash - http://www.nickbpt.com/news-and-training-tips/spaghetti-and-meatballs
Smoked Salmon, Brown Rice w/ Almond Butter, Broccoli - http://www.nickbpt.com/news-and-training-tips/post-title-click-and-type-to-edit1
Chicken Peach Stir Fry - www.nickbpt.com/news-and-training-tips/chicken-peach-stir-fry
Stuffed Peppers - http://www.nickbpt.com/news-and-training-tips/stuffed-peppers2853825
Fish Lettuce Wraps - http://www.nickbpt.com/news-and-training-tips/crappie-lettuce-wraps
Dill Smoked Salmon/Balsamic Brussel Sprouts - http://www.nickbpt.com/news-and-training-tips/smoked-dill-salmonbalsamic-brussel-sprouts
Homemade Beef Jerky - www.nickbpt.com/news-and-training-tips/beef-jerky
Tuna Steak w/ Asparagus/Potatoes - www.nickbpt.com/news-and-training-tips/tuna-steak-w-asparagus-and-potatoes
Steak, grilled artichoke, homemade aioli - www.nickbpt.com/news-and-training-tips/steak-potato-grilled-artichoke-aioli-mango
Grilled Chicken Fajitas - www.nickbpt.com/news-and-training-tips/chicken-fajitas-in-lettuce-wrap
Seared Ahi Tuna & Grilled Zucchini - www.nickbpt.com/news-and-training-tips/seared-ahi-tuna-grilled-zucchini
Chicken Tikka Masala - www.nickbpt.com/news-and-training-tips/chicken-tikka-masala
Hawaiian Steak - www.nickbpt.com/news-and-training-tips/hawaiian-steak
Sides
Garlic Basilpeno Salt - www.nickbpt.com/news-and-training-tips/garlic-basilpeno-salt
Grilled/Smoked Pineapple - www.nickbpt.com/news-and-training-tips/grilled-and-smoked-pineapple
Homemade Fresh Guac and Salsa - www.nickbpt.com/news-and-training-tips/home-made-guac-and-salsa
Quinoa Salad (Pasta Salad Substitute) - www.nickbpt.com/news-and-training-tips/quinoa-salad-pasta-salad-substitute
Snacks
Bloody Mary Dill Pickles - www.nickbpt.com/news-and-training-tips/bloody-mary-dill-pickles
Sunflower Seeds (Road Trip Friendly) - http://www.nickbpt.com/news-and-training-tips/snack-time-favorite
Hummus Deviled Eggs - http://www.nickbpt.com/news-and-training-tips/healthy-deviled-eggs
Apple Cinnamon Cottage Cheese - http://www.nickbpt.com/news-and-training-tips/apple-cinnamon-goodness
Dehydrated Fruit - www.nickbpt.com/news-and-training-tips/dehydrated-fruit
Seasoned Tuna Topped Triscuits - www.nickbpt.com/news-and-training-tips/seasoned-tuna-topped-triscuits
Onion Wraps - www.nickbpt.com/news-and-training-tips/onion-wraps
Drinks
Strawberry Banana Protein Shake - http://www.nickbpt.com/news-and-training-tips/endulge-without-the-guilt
Sweet Treats
Strawberry/Mango Amino Acid Sorbet - www.nickbpt.com/news-and-training-tips/strawberrymango-amino-acid-sorbet
Foods to Stock Your Pantry/Refrigerator With
Protein: Lean beef (90% lean ground), turkey (96% lean or better ground), chicken breast, fish, shrimp, lobster, canadian bacon, low fat or fat free cottage cheese (best for a bed time snack), plain greek yogurt (fruit flavored with sugar is good for post workout meal only), eggs, egg whites, light string cheese, whey protein (good for a quick breakfast. Important post workout!), nuts and seeds (stick with nuts and seeds with shells like pistachios and sunflower seeds. The shells slow you down and make it harder to over eat), peanut and almond butter, tofu, soy, Rebel Protein Crisps (a great chip substitute), Special K Protein cereal, plain oatmeal, black beans (also high in fiber).
Fruits and veggies (eat the skins to get the nutrients and fiber): apples, cranberries, grapefruit, lemon, mango, orange, pineapple, raspberries, tangerine, strawberries, kiwi (it's ok and best to eat the skin on this too) watermelon, melon/canteloupe, blackberries, peaches, blueberries, goji berries. Berries offer the best option for a leaner body. Bananas and grapes are best for building muscle but not losing weight. If bananas and grapes are consumed during a weight loss period, do so post-workout for a carb source. Cherries are great for anti-inflammatory benefits. Avocado is one of the best foods to consume regularly for a great source of healthy fats and many other nutrients.
Asparagus, beets, broccoli, cabbage, carrot, cauliflower, celery, chile peppers, cucumber, garden cress, garlic, squash, cucumbers, green beans, zucchini, mushrooms, peas, lettuce, onion, brussel sprouts, papaya, tomoatoes, radishes, spinach, turnip, bell peppers. Peppers pack a punch in more than one way. They fight inflammation and aid in preventing and curing ulcers, boost metabolism (spicy peppers), and act as an appetite suppressant and are packed with more vitamin C than citrus fruits.
Starchy Carbs: Triscuits (5-6 per meal/snack), brown rice, quinoa (also solid protein), ezekial bread, rye bread, whole grain 35 calorie bread (I typically like Aunt Millie's), plain oatmeal, whole wheat english muffin, potato, sweet potato (serving size for items like rice or potatos should be about the size of your fist). If you have fat free pop corn do so in moderation. Make sure there's no partially hydrogenated oils which is the code for trans fat)
Condiments: Salt, pepper, mustard, hot sauce, red pepper spread, balsamic vinegar (great drizzled lightly on roasted or grilled veggies), horseradish, horseradish mustard, Bragg liquid aminos, wasabe, oil based dressings (I like garlic expressions. Just be careful not to overdo the oil based dressings. Even if it's healthy fat, it's easy to overdose. Pay attention to serving size.)
Freebies: Green tea, black tea, black coffee, sugar free jello, pickles, salsa. Salsa is the ultimate condiment, provided there's no added sugar. It's loaded with nutrients and usually low calorie. Instead of chips, get more from your snack or meal by topping cucumber or other veggies with it, or even eggs or chicken!
Tips
-Always have a bottle of water on hand and sip on regularly throughout the day
-When cooking, use olive oil in place of butter. Olive oil contains healthy monounsaturated and poly unsaturated fats that remove the bad cholesterol from your sytem.
-Eat 6 meals a day (eating every few hours keeps the metabolism stoked and keeps you full throughout the day). Think of your metabolism as a fire... to keep it going you have to keep throwing a little kindling on it. If you don't eat for several hours or longer, your body goes into conservation mode and slows the metabolism, which means you burn less calories. Also, the longer you wait to eat your next meal, the hungrier you get. The hungrier you get, the more likely you are to binge and eat too much food or start seeking out unhealthy foods or cave into bad cravings.
-Don't be afraid of fat. Just don't overdo it. It unlocks other nutrients (vitamins A, D, E, and K) that are fat soluble. In other words, if you eat a nice salad and skip out on a fat source, your body won't absorb all of the nutrients. Think egg yolks, lean steak, fish, nuts, avocado. Fish oil pills are great, but be careful not to buy a cheap brand. Cheap fish oil pills tend to cause fishy burps all day. Yuck!
-Buy a shaker bottle and bring your protein/post workout shake to the workout along with a fruit for a carb source. It’ll keep you in the routine for proper nutrition post-workout and will help avoid eating something counterproductive right after a workout.
-Alcohol slows your metabolism, meaning you burn less calories. In men, it can increase estrogen stores causing man boob syndrome. What's more, is it piles on more empty calories in a hurry and causes dehydration. If you opt to give into the sauce, be sure to drink plenty of water to stay hydrated and minimize the damages. But very few people can drink more than once a week without it hindering their goals.
-Miscellaneous fact: There are 3,500 calories in a pound of fat. This means to lose a pound a week, we need to burn 500 calories more than what we consume for each day. In other words, if I'm trying to lose weight and I consume 2,000 calories a day, I need to burn 2,500 calories a day. On average, most people burn about 2,000 calories a day. Be active daily and get that heart rate up!
Losing more than 3 pounds a week likely means you're burning muscle instead of fat, which is not good.
