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Cutting Edge Personal TrainingNovember 25, 2019

The two most important diet questions you could ever ask yourself…

diet-12.jpg1. "What should I eat for breakfast?"

2. "What should I eat after dinner?"

Do you know the right answers?

If you can just get these two choices correct in your daily diet, it makes a huge difference in how good you look and feel, and how healthy you’ll be for the long haul.

The sad truth, however, is that MOST people don’t know the right answers, and instead make a huge mistake that causes them to gain weight, lose energy, look older and erode their health.

It also causes nutrient deficiencies which make it nearly impossible to lose weight.

This is why it’s so important for you to understand what to eat at these two crucial times each day, and why I’d like to share the best choices with you…

Egg-Whites-2.jpgWhat to Eat for Breakfast (Intermittent Fasters can skip this section).

The food that you eat for breakfast sets the tone of how much energy you’ll feel and often dictates the food choices that you’ll make for the rest of your day. What you do for breakfast also has the power to fuel your metabolism or to set your metabolism up for failure.

Sadly, most people simply don’t have time to make a nutritious breakfast.

Even those who do make time for breakfast often fail to eat enough high-quality protein in the meal, as most Americans are getting less than half of their daily protein requirement...

...AND IT STARTS WITH BREAKFAST. 

Protein is crucial for burning fat, fighting cravings and getting fit. I don't care who you are, this means getting a MINIMUM of 20 grams of high quality, super clean protein in your breakfast in order to reap the benefits.

If you aren’t getting enough protein, then you’re setting yourself up for failure with your body transformation...no matter how hard you strive at the gym or how diligently you cut calories.

And too make matters worse, the breakfasts that are eaten are most often high in simple carbs.

Those that are getting some much-needed protein in their breakfast are often eating low quality protein from breakfast meats or the wrong kind of protein powder. These breakfast alternatives are typically full of artificial ingredients, fillers and additives that work against your body’s ability to burn fat and maintain energy.

What to Eat After Dinner

While you’ve been told that eating after dinner will hurt your fat loss results, it really comes down to WHAT you are eating that matters. Eat the right thing and you’ll actually HELP your fat loss efforts.

I am an advocate of avoiding sugars and carbs before bed. The most important things TO eat is high quality, super clean protein. Again...at least 20 grams. Just like at breakfast.

Making a habit of consuming 20 grams of clean protein before bed has shown to repair your muscles, increase your metabolism and lean muscles, and decrease your cravings while you are sleeping.

Put Protein Into Action

Now you know that high-quality, super clean protein is the right answer to both what you should eat for breakfast AND what you should eat after dinner.

How will you do this, knowing how busy your life is and what little time you have available? Putting this protein habit into your routine will make all of the difference…IF you’re able to come up with a sustainable, delicious plan to make it happen.

Remember, it must TASTE DELICIOUS and be SUPER CONVENIENT.

prod-lowcarb-1bottle.pngWhen you choose a protein powder​ be sure to look for one that has…

  • All natural ingredients
  • Zero refined/processed sugars added
  • Zero artificial sweeteners
  • Little-to-zero carbs
  • Unless you are vegan, I highly recommend it have whey isolate as an ingredient

Mix a serving of protein powder up in 8-12 ounces of water or almond milk for a delicious, creamy shake. OR mix a scoop into your oatmeal, yogurt, or find a healthy protein pancake recipe. There are so many exciting and delicious ways to enjoy this high-quality, super clean protein source!


Re-Imagining Dessert

The idea of swapping out your favorite high-sugar treat for a creamy protein shake or protein pudding may be a tough pill for you to swallow…it takes some re-imagining of what dessert is. (I know it’s tough but trust me your fitness and fat loss results depend on it!)

The key to making this work is to make sure that it tastes sweet, so that your taste buds still feel like they are still indulging in sugar, while your body takes in the fat-burning, muscle building protein.

Stevia-plant.jpgOne of the best ways to create a dessert that tastes sweet but is high in protein rather than sugar is to use a high-quality, protein powder that’s sweetened with stevia and/or monk fruit rather than with artificial sweeteners. The quality and ingredients in the protein powder you use make ALL of the difference.

Protein-Pudding.jpgMix a serving of protein powder​ with plain Greek yogurt for a tasty pudding, or blend it up with a handful of berries, almond milk and ice for a milkshake. With time, you will begin to look forward to your protein desserts with the same excitement that you once had for ice cream.


Protein Power Oatmeal

​​This is the TASTIEST way to prepare oatmeal that includes powerful protein to fuel your day! You can make this a few days ahead and store in the fridge for easy, grab-n-go breakfasts.

The quality and flavor of the protein powder that you use will impact both the flavor and consistency of your oatmeal, so choose wisely!

Courtesy of RealHealthyRecipes.com

What you need
4 snack-size servings (or 2 meal-size servings)

1¾ cups milk (any kind)
1 cup rolled oats
a generous sprinkle of sea salt
a generous sprinkle of ground cinnamon​
a generous sprinkle of coconut sugar
2 scoops vanilla protein powder
½ cup whole pecans, toasted and chopped
1 Banana, peeled and sliced into half moons

Instructions

1. In a medium pot, bring the milk to a simmer. Add the oats, salt and cinnamon and simmer until thickened.

2. Remove from heat. Mix in the coconut sugar and protein powder. If it’s too thick, stir in a splash of milk, until a pleasant, creamy consistency is reached.

3. Stir in the pecans and bananas. Divide into bowls and garnish each portion with an additional sprinkle of sea salt, cinnamon, coconut sugar, pecans and sliced banana. Enjoy!

Nutrition
One snack-size serving equals: 232 calories, 12g fat, 209mg sodium, 15g carbohydrate, 2g fiber, 10g sugar and 17g protein

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Nashville Personal Trainer, Jim Cipriani
James Cipriani - CPT
  • Master Level Personal Trainer
  • Leader in the Fitness Industry for over 20 Years
  • Over 30,000 Personal Training Sessions Completed
  • Countless Success Stories, and
  • YOUR Fitness and Nutrition Coach in Nashville, TN!

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Come to our facility located in the Midtown/West End Section of Nashville (just minutes from Downtown and Music Row).

In-home Personal Training available in all of Nashville, Brentwood, Franklin, Thompson's Station, and Spring Hill.

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(203) 733-9385
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Jim's Cutting Edge Exercise Success Guidelines...Are YOU Meeting Them?
If you're not meeting your weight loss goals, of course how you eat is one of the first fixes you should be looking at. BUT...one of the EASIEST things to change is your exercise variable.

Specifically...Frequency AND Consistency.


In a week, at a MINIMUM, EVERYONE should be getting in 4 Days combined of Resistance Training and/or Interval Cardio Work.

That means, if you work with me...

1 x Week, you should be adding:
- 1 more Resistance Training day on your own plus 2 Interval Cardio Sessions. OR...
- 2 more Resistance Days on your own plus 1 Interval Cardio Sessions.

2 x Week, you should be adding:
- 2 Interval Cardio Sessions. OR...
- 1 More Resistance Training Day done on your own PLUS 1 Interval Cardio Day.

3 x Week, you should be adding:
- 1 Interval Cardio Day.

On top of this, as an added BONUS, EVERYONE would benefit from adding 1-2 Steady-State Cardio Sessions in a week. Go for a walk. A jog. Hop on a bike. Whatever you choose, just get moving at a steady pace and do it for 40-60 minutes. Of course, this will be depending on the time availability in your personal schedule AND your desire to get results.

Are you meeting the Cutting Edge Exercise Guidelines?