Tag Archives: Diet

Basic Diet Rules To Live By

Thanks BreakingMuscle, you hit the nail on the head.  There’s really not all that many tricks, you just gotta do. Find the top 5 tips below. 

http://breakingmuscle.com/healthy-eating/stop-trying-to-hack-your-diet

5 Things You Should Do

There are a few hack-less practices that should be bedrocks for anyone on an eating plan for whatever goal. These are universal, simple, and timeless. With consistency, discipline, and persistence they will become second nature and easily added to any lifestyle situation.

 

  1. Clean up – You already know what to do when it comes to practicing healthy eating habits. Cut out the highly processed stuff, eat real, whole foods, and get a good variety form all macronutrient categories: lean proteins, complex, fibrous carbs, and healthy fats should top your grocery list. And one more note: go easy on the supplements—a little goes a long way.
  2. Prioritize protein – It’s a big ol’ no-brainer that you need to put protein at the top of your list. This is a cold, hard fact regarding any goal you set out to achieve. Protein builds muscle, provides satiety, and keeps your metabolism churning toward the positive direction. Determine protein needs (about one gram per pound of bodyweight) and then everything else will follow.
  3. Carb wisely – No longer seen as the bane of a dieter’s master plan, carbs are a necessary tool for the highly trained. As your body’s preferred source of energy, you’ll need to regulate the right amounts in order to practice responsibly. As a starting point go with between one and two grams per pound of bodyweight.
  4. Fat Is friendly – As the proverbial cat has ran out of the bag, fat is no longer the enemy it was once perceived to be. Healthy sources such as nuts, olive oil, nut butters, and avocado can benefit any eating plan due to their power to fuel workouts, create satiety, and provide certain hormone regulation which is key to a healthy metabolism.
  5. Relax – Lastly, try not to sweat the small stuff. Needling too much in the weeds of your diet will only leave you frustrated, overwhelmed and fed up. Once you decide on a diet plan, stick to it for a significant length of time. Time will be your best indicator of its success or failure.

Suitcase Kitchen: Stuffed Pork

Happy new year!  Yes, it’s still an appropriate pleasantry as this is my first real post of 2017.  I gather a mess of you are in the midst of a New Year’s Resolution or just trying to pick up the pieces after a messy (read: fun) holiday season.  I fall into the latter category.  Every year.

No need for excessive motivational words.  Long and short: Prepare.   There’s simply no better return on investment that having quality meals available.  You’ll be better in the gym, better at work, patient with your spouse, kids and will miraculously learn calculus.  I like pork, here’s a recipe.

If you need some motivation, check out my last motivational video regarding fitness communities.  We’re here for you.


I’ve been a little lazy on my posting in this space, but I remain pretty active on Instagram (@suitcasefitness) – follow me there.

Keep at it!

–  SF

Suitcase Kitchen Episode 4: Paleo Tortillas (Previous Cinco de Mayo Post)

Suitcase Kitchen Episode 4!!  I have to give a special thanks to those that were kind enough to let me use their video in todays post.  Let’s be clear, these are easy and it simply doesn’t take that much time to make.  So, you get some filler – Enjoy!

As for the application of these burritos, you’ll find one such example below from a previous post.  The modification in the video is different than the recipe below because I needed something with less fat for the Zone Diet I had been working to stay on.

Happy burrito-ing!

Continue reading Suitcase Kitchen Episode 4: Paleo Tortillas (Previous Cinco de Mayo Post)

United Barbell – Crossfit SoMa – San Francisco, CA – @unitedbarbell

Some good friends brought me out to California for a few days and lucky for me, United Barbell, the home of Crossfit SoMa, was only a block away. For business or pleasure, the online reservations, waiver and variety of classes made it easy to get a workout in.

When you walk in, you’ve got the primary WOD area up front.

Continue reading United Barbell – Crossfit SoMa – San Francisco, CA – @unitedbarbell

Mexican FEAST! Paleo burritos revisited, bananas, plantains, adobo sauce

Burritos speak to me.  Handheld edible wrappers of deliciousness.  Game on.  The problem is, store bought tortillas aren’t great if your’re avoiding flour and corn tortillas, well, suck.  The little feast took a fair amount of work, but it’s worth it!  Previously, I did a little Cinco de Mayo feast that can be found here.  Disclaimer, there’s a fair amount of steps, so take short cuts as needed.

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As for the filling:

  • Once the peppers and onions were done:
  • Add 1C rice/quinoa mixture
  • Add 1C beans
  • Add 1/2 C adobo sauce
  • Add 1 mashed banana
  • Add 1lb cooked ground pork (cooked with ~ 1/2C adobo sauce previously)
  • Add 1/2c water
  • Add spices (1tbsp chili powder, 2 tsp salt, 2 tsp cumin, 2 tsp cayenne, 1 tsp black pepper)
  • Simmer
  • Each burrito can accomodate ~ 1.25C of filling and is roughly a 5 block zone meal

Once everything has cooked together for 5-10 min, start making your burritos and save for later.

Happy feasting!

Dry Rub Ribs!

Considering there’s a video, I don’t think this requires much explanation. So watch it!

Take home message: ribs can be a part of most any diet.  Don’t you go dying on me now.

If paleo: drop the brown sugar, add a little honey when applying the coconut oil and before the dry rub.  Run a thin line of honey down the meaty side and spread with your hands.

If atkins/keto: no sugar of any kind in the rub.

If zone: you can eat as shown, but you have to think about how many grams or “blocks” of fat you’re alloted per meal.  Since ribs are a fattier cut, you can’t approach with reckless abandon as people might on atkins/keto or paleo diets. 4 oz meat = 18g protein, 18g fat – subdivide appropriately!

Stay on your game and enjoy your delicious treats!