Make Caloric Density Work For You

In today's world, it's easy to eat something small that's EXTREMELY calorie dense.  I think McDonald's gets picked on enough, so I'll use Burger King as an example.  Their Whopper has a "whopping" 670 calories per burger, and anyone who's got a stomach like mine (which is pretty much any college guy I can think of) could down three of those things before feeling full.  Guys have big stomachs, and even you women, who get full more easily, still could effortlessly consume a tuna salad wrap which, with added Mayo, could break 500 calories without trying too hard.  And who eats just the sandwich, right?  You gotta have a few extras, like coleslaw, or a ranch smothered salad, or even some fries.  Before you know it, you've broken 1000 calories in one meal, gotten very little actual nutrition, and worst of all you may not even know you did it!

So how is it possible to avoid these calorie dense meals that don't fill you up?  It's pretty simple really.  First, know your food, how many calories they contain, and assume as little as possible.  Find out tooth and nail how many calories that piece of pizza has, and limit yourself based on that.  Knowledge is power, and to succeed in dieting, you need to KNOW as much as possible about the food you eat.  No guesswork.  But we all know this, right?  What I really wanted to talk about with you today is a neat little method to ensure you stay full, and don't go overboard with caloric content.  Check this out:

Now by this point we should have a grasp on the term "caloric density."  Basically the less amount of food per calorie, the greater caloric density that food has.  Peanut butter is 2 tablespoons per 200 calories.  That's VERY dense, because two tablespoons ain't that much.  Lettuce is extremely NON calorie dense, because you can have like 10 or 12 cups of the stuff and would be hard pressed to break 100 calories.  The trick is finding the foods that AREN'T calorie dense, yet are still delicious and filling, and stacking those on top of each other for each meal.  Here's an example:

For lunch at home, I'll usually have:

1 tilapia fillet (~100 calories)

1 hard boiled egg (~80 calories)

1 whole wheat flatbread (~100 calories)

1 bag of "steam in bag" carrots (~100 calories)

1 grapefruit (~100 calories)

1 tomato (~30 calories)

1 big salad with lettuce, mushrooms, bell pepper, cherry tomatoes, cucumber slices and balsamic vinegar (<100 calories)

1/2 serving of peanuts, almonds, or cashews (~100 calories)

mmmmm... Tilapia

So that's about a 700 calorie lunch, and ladies and gentlemen, that's a LOT of food.  Keep in mind that if i were to have 1 Whopper, I would have consumed about the same number of calories, I'd have gotten almost zero nutritional value, and I'D STILL BE HUNGRY!  Plus, there's a lot more your body can do with that boatload of nutrients you give it in MY meal than all that saturated fats, sugars, and chemicals you give it in BK's meal, and therefore you'll be more likely to maintain a lean figure and feel like a million bucks.  

Another tip, try to keep your foods around whole calorie numbers.  Notice most of my meals items were 100 calories a piece.  This made the addition quite easy, and the foods more numerous.  Feel free to substitute more calorie dense HEALTHY items, but remember that once you do your plate might start to look a little empty.  

Now in terms of the actual food items chosen, I'm pretty sure I've given you enough information in all my other articles to do that on your own (do some reading if you have to, there's PLENTY to read in this blog), but just to refresh, if you're looking for low caloric density go with: lean meats (fish, chicken, turkey, even lean beef), veggies (broccoli, brussels sprouts, green beans, asparagus, carrots, corn), and fruits (grapefruits, bananas, apples, pears, oranges).  Nuts may be higher in caloric density, but don't be afraid to throw a few in there for some healthy fats (WHICH YOU NEED!), just watch the overall quantity.  They are quite satiating though, so don't worry about still being hungry.

And my final advice:  You really want to make sure you leave that dinner table full?  Drink a glass of water before the meal, and one during.  Big, full glasses.  That'll keep you topped off guaranteed, and you won't have room for any of that cheesy casserole.  

See?  It's not so hard.  Keep the foods lean, healthy and light, and you'll be eating big meals that keep you slim, trim and strong.  You'll feel like you're just shoveling the food in, but in reality you're eating the same amount, if not less than you were before.  Crazy how this stuff works, right?

Enjoy your food, eat healthy 'til you're full, and as always, GOOD LUCK!

Start Packing

I'm currently on a short break from training due to a family trip down to NYC.  That's right, the Big Apple!  And sitting here on the good ol' Amtrak really has caused me to remember a simple yet extremely crucial activity that any dieter needs to become quite good at if they wish to succeed in their weight/muscle related journey.  What is this simple skill that is so often overlooked?

Why, PACKING FOOD of course!

Think about it.  No matter how strict or successful your diet is, it can become unsuccessful quite quickly once the choice of food is no longer in your control.  Sure, you can always modify decently healthy menu items (which I will eventually discuss in a later article), but wouldn't it be nice to know exactly the number of calories, nutrients, and all that other important nutritional information of your food?  Why not count it all out beforehand?  Make sure you won't get stuck with a greasy burger and diet soda just because that's all the menu has!

First things first, if it's a long trip, pack things that'll keep for a while.  Certain fruits and veggies will keep for days unrefrigerated, including apples, oranges, clementines, carrots, peppers, onions, celery, lettuce, bananas, tomatoes, need I go further?

Now I'm perfectly content to eat this things undressed, but maybe you're not quite at that level yet.  So work around it!  Pack some little containers of healthy sauces/toppings.  Mustard, salsa, pepper, balsamic vinegar, heck, whatever you feel like you need to make those veggies palatable.  You and I both know they're a crucial part of any sort of healthy diet.

What about protein?  Well, the first thing that immediately pops into my mind (and hopefully yours as well) is a good, cheap whey protein supplement.  Save the good stuff for your gym days, and run out and purchase a 15 dollar pack of the Walmart brand.  Sure it may not taste amazing, but hey, I think you'll be all right.  It mixes easily in water, and is easy to bag up and pack into even the tightest suitcases.  Just make sure those bags are sealed!

Another great source of protein is vacuum packaged fish, like tuna and salmon!  They sell them in almost any grocery store, and generally you'll get between 15-20 grams of protein for less than 100 calories!  I can almost guarantee it will be quite satisfying too, as lean protein generally is good at filling you up quick.  The salmon by itself is delicious in my opinion, and I don't think it'll require much (if any) additives to chew it up and chug it down.  The tuna on the other hand, while again, one of my personal favorites even plain, might need a little spicing up for you to enjoy it.  Cayenne pepper goes a long way, as does a good bean salsa.

If the trip is shorter, you have pretty much all the freedom in the world to bring whatever you need.  And you should bring something, because remember to keep that metabolism up in general it's a good idea to eat at least 5 times throughout the day.

Some of my favorite packaged meals include:

Oats and whey:  Just what it sounds like!  1/2 cup of rolled oats, one scoop of chocolate whey protein.  Add a little water until it's a yummy mush, and eat up all those tasty complex carbs and rich source of protein.  Around 300 calories and nearly the PERFECT muscle building food.  If you're looking to pack on a little more size, add a tablespoon or two of natural peanut butter and get some healthy fats in there!

Vegetable Medley:  This can be whatever you want.  I love mixing together corn, chickpeas, black beans, diced tomatoes, diced peppers, diced onions, peas, the works!  You'll create an extremely yummy bean salad that's packed with healthy grains and complex carbs.  Need a little more flavor?  I'll say it again, spice it up!  Add some salsa!  Salsa is only 10-15 calories for two tablespoons, so if you can handle 3 servings you can have a pretty tasty meal at only a few hundred calories, not to mention an extremely healthy one!

Mixed Nuts:  I suggest bringing all sorts of these little guys, but in pre-measured packages!  Don't bring the whole can, because most likely you'll eat the whole can.  Look at the serving sizes and measure out the amounts accordingly, matching your desired caloric/ macro-nutrient amount.

Sandwiches:  Now I know they serve sandwiches most places, but believe me you don't want many of those  if you're on a strict diet.  I suggest using 100 calorie wheat flat-breads, which can be found at any grocery store.  Pile on some tuna, turkey, or chicken, some veggies (pack it full to make it satiating), use mustard instead of mayo, and if you really want some cheese opt for a more healthy option than the nasty old kraft American singles (as easy as they are to add to a sandwich).  I STRONGLY recommend adding a tomato slice or two, as they can make a HUGE difference in taste and density of a sandwich.

Leftovers:  Imagine your options, chicken breast with peas and spinach, turkey with corn and brown rice, tuna steak with asparagus and cauliflower, it's unlimited!  See what you've got in that fridge/freezer.  Measure it out and stick it in some tupperware, you can even label it if you wish.  You could pack meals for days.

Other things to bring?  Well, I've already mentioned raw fruits and veggies, but I'd also suggest hard-boiled eggs, low sugar/plain greek yogurt, and a good supply of water (or milk if you wish, though make sure it doesn't spoil.)

A trip or vacation, whether long or short, doesn't have to spoil a diet.  Just plan ahead.  Take meals with you!  It'll keep you on track and feeling great.  Don't be afraid to enjoy a little of the "native food," but pick your timing and your menu item carefully, and make great choices, because after all, you'll be the one living with them.

Pack smart, travel safely, and as always, good luck!