Warrior Blog

 Healthy Habits - Eat to 80 Percent Full We've all heard this before - the concept of stopping before we are "full". But what is "full"? For most people, full is when our stomachs are stuffed and we don't feel like we could take another bite. In fact, these are the feelings of "overeating". We want to take on becoming aware of what "fully satiated" feels like. That is - you are no longer hungry - not that you're stuffed. The 80% reference comes out of a cultural practice from the Okinawa region of Japan. And, since there are four times more people living past the age of 100 in Okinawa than in the western regions... they seem to have figured out a something. Their overall nutritional focus in on lower calories and particular food groups - but more about that in another post. So how do we discover when we're 80% full? Best practice is to slow down you're eating. It takes time for your body to process that its' rece...

 Does your weight loss plan have an alcohol problem? "Can I have wine with dinner on the weekend?" "I'm not giving up my vodka!" "The weight I gained last summer was the from the alcohol.." These are all real world quotes from clients as we work to demystify alcohol, weight loss, strength training, and living a healthy lifestyle. There's lots of myth and confusion in the world about alcohol and how it is "fattening". Lots of this stems from the fact it shows up in most food tracking apps as a carbohydrate...  BUT Alcohol is actually its own macronutrient (mind blown yet?) and contains 7 calories per gram (yes 7 ... not 4 like carbs and protein, or 9 like fats). Since it's not essential for survival (and a whole lot of other healthy reasons) it's not usually presented with the core 3 of protein, fat and carbs. This is also why, if you do find an alcoholic beverage with a nutrition label, and for lots of drinks in food trackers, t...

 Healthy Habits - Portion Control One of the key foundations of a strong nutrition plan is understanding portion control.  Today's post looks at a basic visual portion guidelines.  Depending on your program goals and design, your portion control could be based on basic visual guidelines or a more detailed macronutrient portioning and tracking.  When you're not on a measured plan - take on using these visual cues to frame out your meals. The visual guides vary for males and females based on genetic metabolic differences can be used for everyday meal planning.  Follow along in the nutrition and healthy habit series to discover all the background calculations and discover how to refine your portions for your personalized exercise goals and plans!