Should every food you eat pass The Test?

(Refresher: The Test is 10g of protein per every 100 calories.)

Passing The Test simply means that a food item is a valid protein source. Passing The Test means that it’s going to easily allow you to hit protein in your diet.

In my opinion, the foundation of a good diet is lean meat, fruits, and vegetables.

So does every food in my diet need to pass The Test? No! You need other foods to satisfy the other macronutrient and micronutrients our bodies need to operate:

1️⃣ Fruits and vegetables – critical for fiber and very valuable micronutrient source. Fruits and veggies provide us with a multitude of vitamins and minerals.

2️⃣ Carbohydrates – carbs aren’t essential, but damn do they taste good, and they also enhance performance. Believe it or not, if your body didn’t have any sugar, you’d be dead. They are the most optimal source of fuel and the only way to get fiber in your diet is by incorporating carbohydrates. Fiber is so incredible for your health, the more I learn about fiber, the more I understand how powerful this nutrient is.

3️⃣ Fats – we absolutely need fats in our diet. Both PUFAs and MUFAs (poly-unsaturated and mono-unsaturated fatty acids) are critical for heart health. Saturated fat sources (~10% of our daily calorie intake) are also important to help regulate our hormones.

#macros #fiber #protein #carbs #fat #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

You all know I love @missionfoodsus Carb Balance wraps. It’s one of my favorite foods to hit my fiber goal daily.

I care about fiber because it improves blood pressure, cholesterol, and reduces my risk for cancer and heart disease. Besides, who doesn’t enjoy a fajita from time to time?

I throw some skirt steak or chicken thighs on these bad boys, and add a little bit of low calorie salsa and some spicy guacamole. It’s one of my favorite things to eat for lunch.

#missionbyme #fiber #highfiber #healthylunch #lowcarb #lowcarbwraps #costco #costcobuys #costcofinds #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Let’s talk about Cialis and Viagra.

I’ve had a prescription to both of these drugs and would recommend taking these 2 hours prior to sex for maximum efficacy.

Viagra has a 4-8 hour window of effectiveness whereas Cialis has a 36-hour window allowing you more wiggle room. Cialis also allows you to stack it because of the duration of the drug’s effectiveness, meaning you can take it 2 days in a row and thereby increasing its potency.

Both of these drugs function through the same mechanism – they inhibit an enzyme known as PDE5. Neither of these drugs increase sex drive, they just increase blood flow.

Clearly, there’s a stigma around them. But I’m telling you they are great for a fun weekend away. And if you are struggling with something in your sex life, you should do something about it! Think about it like a tax write-off, if you’re not doing it… you’re just playing yourself.

Be sure to consult your doctor before taking these drugs.

#sexdrive #libido #cialis #viagra #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Alcohol is following in the footsteps of cigarettes.

I indulge in a drink occasionally, but it’s crucial to face the facts: alcohol is classified as a Group 1 Carcinogen, just like tanning beds and cigarettes.

For example, I used to buy cigarettes for my grandmother and even used tanning beds in college. Now, there’s widespread disdain for cigarettes, and many tanning salons have shut down.

I foresee the same trajectory for alcohol.

Over the next decade or so, we’ll witness a profound change in how people perceive alcohol. In fact, we’re already seeing it—the younger generation isn’t drinking as much, and many clients I work with are realizing just how bad alcohol is for you and are reducing or even eliminating it from their diet.

My intention isn’t to pass judgment. I genuinely believe that alcohol is on track to become the new cigarettes.

#alcohol #drinking #smoking #tanning #carcinogens #healthyliving #health #healthy #wellness #fitness #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

We’re back at @SamsClub to look at high-protein, ready made dinner options:

1️⃣ Member’s Mark Pitmaster’s Seasoned Pulled Pork
2️⃣ Member’s Mark Shrimp Ceviche
3️⃣ @JohnSoulesFoods Angus Beef Fajitas
4️⃣ Member’s Mark Mozzarella Chicken Meatballs
5️⃣ Member’s Mark Rotisserie Seasoned Chicken Breast Bites
6️⃣ @DonLeeFarms Flame Grilled Angus Beef Patties
7️⃣ Member’s Mark Fully Cooked Chicken Wings

#costco #costcofinds #costcohaul #highprotein #breakfastideas #healthybreakfast #easymeals #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #dietingtips #caloriecount #caloriedeficit #caloriesincaloriesout #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Kefir is all the rage right now thanks to social media.

Look, I’m not sold on probiotics. I’m sold on prebiotics. Prebiotics is another term for fiber. Prebiotics act as food for the probiotics in our gut. If you want to improve your gut health:

1️⃣ Be active
2️⃣ Have your body fat in the right place
3️⃣ Increase your soluble fiber

As a stand-alone product, this is 90 calories with 8g of protein. For me, I think there are better milk alternatives to Kefir but it does have a nice thickness which makes it great for smoothies or mixed with fruit like a thinner yogurt.

#kefir #traderjoes #tjfinds #healthyeating #cleaneating #eatclean #healthyrecipes #protein #healthyeatinghabits #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam