Another tip for improving your approach to healthy eating (known as the “set-up” for successful behavior change)…
…is to not label foods as good or bad but rather better or worse. The reason I mention this is because most people have no idea what is good for them personally or how good they could feel. They don’t practice intuitive eating. Instead, they blame seemingly unrelated to their diet health issues on “just getting older” or the fact that they’ve always been this way. Well, the good news is that you’re probably not doomed and you probably don’t have a special set of cells that defy normal biological function. You may not have to just put up with it! Contact me for a 15-min chat.
And try intuitive eating (or eating For Stronger Living) which brings to your attention to the connections between the foods you eat and the energy, GI health, stuffiness, inflammation, skin appearance, and the cognitive function (enter buzz term brain fog) you have.
With all the ads, unqualified people chiming in, and non-thinking degreed "experts" it's hard to know what is right for you.
One way that I help to minimize the negative effects of my "worse" choices is to balance them with "better" additions. For example, if I'm going to have a donut, I'll also have a glass of water to hydrate and maybe a piece of produce or some eggs or a USANA shake for some protein and fiber to preserve muscle mass, help digestion, and keep full longer. Or maybe I'll be more motivated to go for a walk, run, or do some weight lifting later.
Perhaps if I’m having black coffee for breakfast (not ideal for most people), I’ll skip the donut and see how I do.
Not being hydrated, not moving my body, and not getting any fiber or enough protein over the long term will be pretty impactful (in a bad way). However, if I did all of these things and then added a donut every once in a while the outcome will probably be not so bad.
In other words, as a 40-year-old fitness professional who does pretty well on the major health-influencing factors (exercise, healthy weight, water, stress, and sleep), when I mess up on the minors (having a donut), the impact is a lot less.
For stronger living,
Tanner Shultz MS, CSCS, Pn-1
Hi!
Thanks for the inquiry! The answer to "is this legit" is yes with an asterisk.
Thanks so much for asking. I am very informed on the keto diet, the keto zone diet (not as strict but all the benefit of burning more fat and controlling cravings), and other low to no carb diets. More importantly, I'm aware, physiologically speaking, of why they work and don't work for people and what actually causes the "keto flu".
The product you inquired about uses Caprylic Acid (C8) which is a very effective medium chain triglyceride-MCT (healthy fat) for improving an already healthy diet. It looks like BioTrust is selling it for about $2.75 per serving.
I like coconut oil (a mix of C8, C10, and C12) on toast, in oatmeal, on veggies and in other food prepping to help me increase my fats which helps me decrease my carb craving and other things I should be limiting or avoiding. I also periodically use a product called Brain Octane (C8) from Bulletproof labs that is in the oil form when I am serious and more disciplined in my own efforts. I blend it with ghee, grass-fed butter, or an organic half and half in my coffee or tea for sustained energy and reduced cravings. This is known as Bulletproof Coffee or Tea. It works really well as long as I don't overeat or drink something else that overrides the boost with an ending robbing net result. I trust the Brain Octane product, as the manufacturer seems extremely meticulous in the 3rd party testing and quantifying of his products for purity and potency. So, if his products don't help, they definitely won't hurt, and you are more likely to be getting what you're paying for. He does have a product similar to what you're looking at called Instamix for about the same price ($2.50 per serving).
If you decide to try either of these product’s, I would definitely use it as an extra "tool" as you increase your healthy eating and reduce your calories (which is where weight loss comes from). If you approach it as the miracle "breakthrough" discovery as they suggest in their advertising, I think you'll be disappointed. The best results hands down come from increasing the good stuff you put in (protein, good fats, fiber, and a good multivitamin) AND reducing the bad (processed foods, treats, preservatives, sauces, added sugar, etc.). In other words, MCT's (especially ones with a higher percentage or solely C8) can enhance an already good diet but won't fix a bad one.
Bad stuff includes BOTH 1) foods (healthy or not) that just don't work well for a person as well as 2) items that don't work well for anyone and should be limited or omitted if possible. Note: some of us are more sensitive and less able to handle stuff that is common in our culture such as a Starbucks Frappuccino’s, wheat, milk lattes, a good old candy bar, root beer, or even some fresh produce nicely sprayed and saturated with all sorts of who knows what.
I try to operate and conduct my Stronger Living lifestyle so that my net good outweighs my net bad which results in a happier, healthier and a more patient Tanner.
Eating fresh whole foods can be boring and may not seem that helpful to our health and weight loss efforts BUT it also can be really tasty, satisfying and yielding of the benefits we're looking for given a chance and some time to fully divorce our bad habits. The good news is, it gets easier the more you do it, the more honest you are in the frequency of your indulgence’s, and the more focused you are on the way you feel as a result. For example, for most people, giving up soda is hard, but once they do it, they say it now tastes bad to them or way too sweet.
TIP: Try telling yourself, believing, and becoming convinced that when you eat better, you feel better. We all know what severe food poisoning is like but what if there's a subtler poisoning taking place. What if a little cheat is actually a big set back? It's been said and I've experienced that when we're doing 80% of what we should (stress mgt, quality sleep, diet, exercise, water), we can better handle the other 20%.
The asterisk...
Using MCT's or a C8 product can help but it doesn't give someone the freedom to eat all the delicious bread, pasta, and high sugar/high glycemic fruits, and alcohol that they want as implied below. These high glycemic and potentially health damaging items still need to be avoided or eaten in moderation (what is a moderate amount of poisonous food) if weight loss and reduced inflammation are part of your plan.
USANA foods (shakes and bars) are all very low glycemic. For some, you may get improved energy, mental power and accelerated weight loss but suffer a slight GI disruption. For example, 2 farts in the evening from your breakfast shake. Do the benefits outweigh the negative is something that only you can answer. Perhaps, a digestive enzyme or a probiotic is all you need to combat this particular side effect. Or perhaps, you are also consuming something else that sum totals the GI load to be a little too much at once. For example, one high protein and high fiber shake and I'm fine. One shake plus some additional protein and fiber (albeit sometimes from a less trusted source) and I get a mild stomach cramp.
Alcohol tip:
Beer and wine in particular, are very damaging compared to other options. They are considered less potent and socially lighter options, so people tend to drink more of them. However, even in an equal alcohol unit, they are more inflammatory to the body. A better option is higher end gin, whisky, and vodka. But just like you can ruin a healthy food item by adding a sauce that has high fructose corn syrup, a preservative, MSG, or other, you can cancel your good intentions of choosing a less damaging alcohol by adding a crumby mixer. The only wine I'm able to enjoy is from Dry Farm Wines (delicious and arguably even healthy in the right micro-dose, like 5oz/hr.).
USANA has an optimizer product called Hepasil DTX that works with our basic CellSentials product in the metabolizing and detoxifying efforts of the liver in a big way. In fact, we refer to Hepasil DTX as one of our Big 3 products that many people use more of when they are going to be drinking.
In summary:
Many of my clients eat well. And by that, I mean they have access to and eat lots of colorful fresh whole food meals. However, they also indulge more than they should, usually more than they realize, and for some, this means an inability to lose weight or feel better even when cutting calories due to lack of sleep and/or other behaviors that disrupt hormone levels that control metabolism and hunger cues.
Here is a list of things that we should ALL be working on before looking to other strategies. Mark the ones your good at and do them even better and identify other areas that could use some attention.
Food choices | |||
| Eating too many processed foods | ||
| Not eating enough nutritious, whole, minimally processed foods | ||
| Not meeting basic nutrient needs (macronutrients and micronutrients) | ||
| Getting dehydrated | ||
| Drinking too many sugar-sweetened drinks | ||
| Drinking too much alcohol | ||
| Not feeling satisfied by their meals | ||
Eating behaviors | |||
| Eating too quickly | ||
| Recognizing their physical hunger and fullness cues | ||
| Irregular eating habits (missing meals or not eating enough at times, eating too much at other times.) | ||
| Disordered eating (restricting, purging, orthorexia, controlling, bingeing, etc.) | ||
| Over-eating | ||
| Use of food to manage feelings | ||
Exercise and activity | |||
| Getting enough regular physical activity | ||
| Over-training and not managing training loads | ||
Recovery | |||
| Not getting enough sleep | ||
| Not getting enough recovery | ||
Life skills | |||
| Basic food preparation | ||
| Basic shopping and food awareness skills | ||
| Not being able to ask for what they want and need | ||
| Not being able to define clear boundaries with others | ||
| Making impulsive choices | ||
Mindset/psychology | |||
| All-or-nothing thinking | ||
| Fixed mindset | ||
| Not being consistent | ||
| Busy-ness and stress, overwhelming life demands | ||
Environment | |||
| An environment that requires too much "willpower" | ||
| Unsupportive social networks (family, friends, co-workers) | ||
| |||
Use this portion if you want a general review and action plan.
TAKE ACTION
Rate how well you did (1-10) last month in these core lifestyle health variables and then write some action items for this month. Remember, the simpler and easier you can make it, the more success you’ll have. You may choose to work on the easiest one (lowest hanging fruit) or in the area that you feel will have the biggest impact for you. In either case, you should feel very confident in your ability to meet the goal that you set forth.
REST
#1- Managing life balance/stress ( ___ / 10 ) Goal: ____________________________________ Action item: __________________________________________________________________________ _____________________________________________________________________________________
#2- Sleep ( ___ / 10 ) Goal: ________________________________________________________ Action item: __________________________________________________________________________ _____________________________________________________________________________________
EXERCISE
#3- Cardiovascular ( ___ / 10 ) Goal: ________________________________________________ Action item: __________________________________________________________________________ _____________________________________________________________________________________
#4- Functional fitness training ( ___ / 10 ) Goal: _______________________________________ Action item: __________________________________________________________________________ _____________________________________________________________________________________
DIET
#5- Balanced eating- protein, carbs, fats, fiber ( ___ / 10 ) Goal: __________________________ Action Item: __________________________________________________________________________ _____________________________________________________________________________________
#6- Nutrient-dense eating- vitamins, minerals ( ___ / 10 ) Goal:__________________________ Action item: __________________________________________________________________________ _____________________________________________________________________________________
#7- Hydration ( ___ / 10 ) Goal: ____________________________________________________ Action item: __________________________________________________________________________ _____________________________________________________________________________________
Download the Stronger Living Assessment pdf from my website for FREE if you like numbers and watching your score improve.
For stronger living,
Tanner
Tanner Shultz MS, CSCS, Pn-1*
Master’s Degree- Health Science
Certified Personal Trainer and Nutrition Coach
3 x Marathon Runner
USANA Health Sciences- Silver Director
My daughter Zoe threw this at me not too long ago. Wowsers! This is what I preach to my clients every day!! I think she learned it at school. Perhaps evidence of taxes well spent.
If you have a growth mindset you'll be open to new things which means you'll try. You'll be coachable which actually means that when you don't understand, agree with or necessarily want to do something, you'll listen to your coach and do it anyway.
It doesn't mean that you'll always have a positive attitude, do things perfectly, or be "healthy" in all that you do (just less unhealthy) and that, my friends, is progress.
Functional Fitness- For Stronger Living Nutritional Pillars
#1- Eat fresh whole foods.
#2- Strive for progress.
So, have a growth mindset.
Quote of the month comes from an old movie called "My side of the mountain". A young boy who decides to leave home and live in the mountains says of his less than tasty meal made of mountain plants: "If you eat enough of it, you might start to like it."
Translation: Zoe, eats your peas.
For stronger living,
Tanner
Hi friends!
Did you know...
People are different and so are their primary reasons for eating. Many folks eat because they are hungry.
Groundbreaking news right?
Our body will send signals to our brain if we are getting low in something we normally have a constant flow of (like carbs/sugar) even if it not the best for us (i.e. America's obesity epidemic). Our bodies will also let us know to keep eating/searching if we didn't consume an essential ingredient/vitamin/mineral that it needs to function properly. A study found that mice will choose the missing ingredient food option over a highly pleasurable other option.
Of further interest, some people may be getting all that they need to survive (I do work with some healthy eaters) but they are not getting the amounts that would allow them to thrive and feel as good as they could or want to feel.
The most common reasons why people eat:
- We're hungry (fuel)
- We're human (tastes good)
- We're tribal (social)
- We're emotional (stress)
- We're deficient (missing nutrients)
- We're insufficient (desire optimal performance)
A balanced diet is a diet that works for you. It is comprised of food that gives you energy, aligns with your taste preferences, satisfies your biology (to thrive), and lets you enjoy all of the other things in life to the fullest!
For help with a balanced diet contact me!
For stronger living,
Tanner MS, CSCS, Pn-1
630-390-8417
You are already doing well...
That's great! Just remember that one size doesn't always fit all. Have fun with it and modify as you see fit.
Also, if you ever have any specific questions about your routine or how to optimize your use of the machines, free weights, or core exercises, let me know.
If you can prioritize sleeping smarter, lowing chronic stress and inflammation, utilizing better hydration strategies, and creating quick and easy healthy snacks from more nutrient-dense items that would be great and you will be on your way to living stronger.
Coaching folks who have an interest in these things is what I do every day as a fitness consultant.
Wishing you the best!
If interested, I do have 2 FREE Stronger Living Assessments that you can access to see quantitatively how your habits measure up.
1) True Health Assessment with emailed personal recommendations: https://truehealthassessment.com/assessment/Health/populate_data?view_tmpl=signup
2) Printable pdf that offers a personalized Stronger Living score: https://www.strongerliving.life/uploads/5/6/9/6/56969265/stronger_living_assessment-1.pdf
For stronger living,
Tanner
Even more so when it’s God‘s plans and I didn’t have to do any planning. Just not get in the way.
It’s 930 I’m eating breakfast outside while the sun is shining and the birds are chirping and my two youngest are inside nicely watching TV together. I’ve already trained two clients and worked out myself and was able to make it home just in time to make a chocolate banana peanut butter smoothie for my beautiful wife.
The coffee that she made was still warm and completes my hearty breakfast perfectly.
Our sitter comes at 11:30 which gives me just enough time to complete this week’s paperwork and other administrative duties.
I’d like to say that this is my life most days of the week but it’s not. I am extremely grateful however that it happens somewhat regularly.
I don’t feel I’ve done anything exceptional to deserve such a moment. I am grateful to my parents for helping put life in perspective and for receiving the good old fashion parenting that they received from their parents. I am so grateful to God for my health and the blessings that he continues to give to our family and I pray that we spread the love according to his plan.
A big shout out to my bro this week who landed a new job and promotion with Charles Schwab. Won’t be long before he’s running for president.
It’s also Friday which means a little extra cash will be deposited into my bank account for successfully introducing people to USANA Health Sciences which is nice.
Have a great weekend everyone!
What do all 3 have in common and how did "like a man" sneak its way into the title.
Well, yesterday one of my clients asked what would be necessary to take her health and fitness to the next level.
Instinctively and at a loss for words, I said, "Stop exercising and start training. And eat like a man."
Yikes, what did I just step myself into? So much for being PC.
What I meant and immediately attempted to define more clearly:
I recommend that we continue along the spectrum on the transtheoretical model of behavior change (TTMBC). That we have successfully gone from therapeutic rehabilitative and corrective exercise therapy to functional fitness for daily living. And now we should approach the workouts as training sessions for competition on the grand stage of life which is to do our best in all that is important to us.
It will require us to move from a general understanding and application bathed in grace to a laser-like beam of intentionality in everything that we do. We have equipped ourselves with the foundational knowledge to live better and make informed decisions. We have taken the time required to become aware of our life patterns and the drivers of those patterns which are in actuality the reasons why we have the body and health we enjoy (or not) today. Now it's time to stop with the analysis paralysis and just do.
If A + B = C, then to change requires that we change. So, what are you willing to change to produce change you desire? Once established and better living is experienced, then human instinct takes over and adherence follows. Only occasional setbacks (planned or accidental) will occur.
TO GET TO THE NEXT LEVEL
I recommend an emphasis on hearty nutrient-dense refueling with its plethora and surplus of nutrients that our cells can bathe in revitalizing their function which has a direct impact on our desire to do more. This is the energy and recovery eating we need to be chasing.
Perhaps it would help some, put another way. Be like a lion, not a rabbit. A rabbit nibbles on little stuff all day (probably counting calories), consuming little to no protein and fat, avoiding conflict by being skittish and scared, and not sleeping that well as a result. A lion can go longer without eating no problem, earns its meal (with intense exercise and the thrill/fun of the chase), devours the kill (skin included) and sleeps well.
Yes, all analogies break down at some point. Don't miss the point. The general patterns of a lion more often produce the physical characteristics and life that our society is looking for.
MORE- FOOD FOR THOUGHT
So, what do politics, religion, and nutrition all have in common? They all got your attention. They all affect you personally and each provides an emotional response based on your experiences and thoughts surrounding them. They all affect multiple areas of your life and can be ways that we express ourselves.
Of the 3, I have studied nutrition the most and the direct effect it has on my life. However, my belief in God and my desire to live in a God-honoring way is more important to me than any food religion category I (or you) might be in. Having a sacred view of life (which I'm sure you do as well) offers me an opportunity to weigh in on the conversation of our day from time to time.
It came up yesterday day that there has been a lot of talk about masculinity in the news lately. The following conversation ensued:
To be a man can mean many things to many people. To some, it might be summed up as giving your life for the ransom of many. Can you identify your purpose in a sentence? For example, the purpose of a shovel is to dig a hole not hit somebody with.
The purpose of human relationships is to respect and honor each other not objectify and dehumanize in action or thought. Thoughts become feelings, beliefs, then actions. Guide your thoughts, control your actions.
Been sitting for too long now. Time to move.
For stronger living,
Tanner
Hi friends,
I'm so happy you’ve expressed an interest in tea (and tisanes)!
Here is a list from Café K’Tizo, in Wheaton, IL that my wife and I like and love. Of course, have fun exploring your local tea boutique and finding out what you like best and making your tea (steep time/strength/water type/temperature) also accordingly to your preference. You'll never buy tea from the grocery store again!
1. SENCHA (ORGANIC)- I LIKE THIS ONE IN THE MID-MORNING OR EARLY AFTERNOON.
Organic/Fair Trade
This highly-enjoyed organic Japanese green tea provides a sweet-tasting, vegetal tea flavor with a rich aroma.
2. SWEET DREAMS (ORGANIC)- I LOVE THIS ONE IN THE EVENING IF I NEED TO CALM THE HECK DOWN BEFORE BED!
Organic/Caffeine-Free
Organic Chamomile and Organic Lemon Pieces. Enjoy this delicious lemon, organic herbal that soothes and relaxes the mind and the body.
3. DAILY COMFORT- I ENJOY THIS ONE WHEN I JUST WANT TO CHILL.
Caffeine-Free
A wellness blend that brings calm, warmth & balance through this comforting herbal blend of chamomile, saffron, licorice, ginger root, fennel seeds, rosebuds, spearmint, rosehips, lemongrass, tulsi (holy basil) & natural orange flavor. A delicious treat that is sure to become a daily indulgence.
4. RENEWAL- I LIKE THIS ONE ALSO WHEN CHILLIN BUT WANT IT MORE MINTY.
Organic/Caffeine-Free
Peppermint, Spearmint, Leaves, Honeybush, Chamomile, Hibiscus, Calendula, Rose & Osmanthus Petals. A minty organic herbal with a hint of hibiscus that awakens renewal with each cup.
5. LEMON GINGER DELIGHT- I GOT THIS ONE TO HELP WITH MY DAUGHTER'S MOTION SICKNESS IN THE CAR AND FOUND IT TO BE RIGHT UP THERE WITH MY OTHER FAV'S. ROOIBOS OFFERS A UNIQUE FLAVOR. IF YOU LIKE GINGER AND LEMON, TRY THIS ONE!
Caffeine-Free
Delightfully tangy compliment of lemon & ginger to the rich presence of rooibos provides a tasty, healthy treat. Contains rooibos, calendula petals, lemongrass, lime leaves, ginger pieces, pineapple pieces, lime pieces and natural ginger flavor.
6. YERBA MATÉ (ORGANIC)- I’M RARELY EARTHY ENOUGH TO HANDLE THE MATÉ, BUT WHEN I AM, IT’S DELICIOUS!
Organic
Organic green Yerba Maté. This Argentinian herb is sure to energize and awaken your soul!
Thanks again Judy (Café K’Tizo owner) for your tea ministry and bringing people together to connect and be healthy!
For stronger living,
Tanner
Tanner Shultz MS, CSCS, Pn-1*
Certified Personal Trainer
Precision Nutrition Coach
3 x Marathon Runner
USANA Health Sciences- Silver Director
630.390.8417 | Website | Store | Blog | FB
"You can't fly like an eagle with the wings of a wren." -William Henry Hudson
