by Trish Adams | Sep 1, 2014 | Fat Loss / Cutting, Intuitive Eating, Nutrition
In part 1 of this series we reviewed the basics of macronutrients and why each one plays an important role in your diet. While it’s important to understand what macronutrients are and how they function in your body, what most of us want to know is how to turn that into practical information we can use in our daily lives.
An approach often recommended and used by the EM2WL coaches is eating based on your body type. As with most things related to fitness, every body is unique and finding what works for you and your lifestyle takes some trial and observation. Two people with the same body type may have different diet histories, different external stressors, hormonal imbalances, etc. which may impact results even when eating the same diet. That being said, eating for your body type takes into account metabolic differences based on physical attributes and can guide you with your diet choices.
A somatotype, or body type as it is most commonly referred to, is a method of categorizing people based on their physique into one of three groups – endomorph, mesomorph, and ectomorph. It is believed that people with similar physiques share other characteristics, such as metabolism, which can inform one’s nutrition. Thus, determining your body type gives you a starting point with your macronutrient breakdown.
Ectomorph
Carbs, carbs, carbs!
Ectomorphs are naturally thin with smaller bone structures. Their metabolic rate is fast and they tolerate carbs well. You may think that having an ectomorph body type is like hitting the physique lottery, but it comes with its own set of challenges including being able to increase muscle mass or put on weight. For that reason, ectomorphs are also known as hard gainers. Because ectomorphs tolerate carbs well, they are prioritize in their diet.
For ectos, a good starting point would be: Carbohydrates 55%, Protein: 25%, Fat: 20%
Ok, I have to admit that having an ectomorph body type is definitely like hitting the food lottery!!
Mesomorph
Mesomorphs have athletic builds (i.e. V shape) with a medium bone structure. They are testosterone and growth hormone dominant which typically translates to more lean mass and lower body fat when active. Mesomorphs are generally able to eat what they want without encountering too many issues. They also aren’t too challenged when it comes to putting on or taking off weight.
Like ectomorphs, carbs are tolerated fairly well and play a starring role in a mesomorph meal plan: Carbohydrates 40%, Protein: 30%, Fat: 30%
Endomorph
Endomorphs have the largest bone structure and tend to carry more body fat as well as muscle mass. They tend to have
pear shapes, gain weight easily and are often challenged when trying to lose weight. Endomorphs fair best with more fat and protein in their diet with carb intake kept at a moderate level and arranged around their activity.
An endomorphs’ intake might look like: Carbohydrates 25%, Protein: 35%, Fat: 40%
Choosing a Body Type Diet
If you’re wondering into which category your body falls or thinking that you could be categorized in more than one category, you’re probably right. Most people do in fact show characteristics of more than one body type.
Trying to fit perfectly into one category is not the goal here. Rather decide which category you feel you fit best in, choose the appropriate macro breakdown and adjust from there. 
Undoubtedly many (primarily women) will try to fit into the endomorph category. Even classic ectomorphs will readily identify as an endomorph when trying to lose weight. However, I caution you NOT to immediately assume that your body type is endomorph simply because you are carrying “extra” body fat.
To help determine your body type, have a spouse or friend take a picture of you and compare the pic to the body type images (pictures are more objective than mirrors). You might be surprised to find which category you best align with.
Regardless of which category you best identify with, be sure to allow yourself sufficient time to evaluate how your body responds before making ANY changes. Then, once you feel you want to make an adjustment, start small and observe again. Over time you will determine what worked best for you and what didn’t.
Photo credit: Norbert Sobolewski, Egal, Ruthie, DenisNata/bigstockphoto.com
by Trish Adams | Aug 13, 2014 | Nutrition
When embarking on a new fitness goal one of the most challenging components is knowing what to eat, how often and how much. It’s easy to get overwhelmed by the many conflicting recommendations and determining where to begin. A great place to start is simply with understanding the building blocks of nutrition – macronutrients.
Each macronutrient – protein, carbohydrates, fat – is an energy source, however, each plays a different role in our body. Knowing how to balance the macros to better align with your fitness goals will help you make more informed choices when deciding what to eat. Regardless of your fitness goals, in order to keep your body functioning optimally, a balanced diet which includes each of the three macros is needed each day. Here’s a quick overview of each one and how your body uses it.
Protein
Protein is probably the most highly regarded macro of the fitness-minded for its ability to help rebuild muscle, however, protein provides many other functions within the body. Proteins provide structure to bones, teeth and skin, transports nutrients and other compounds throughout the body and helps maintain fluid and acid balance. Proteins are made up of molecular structures called amino acids. While our bodies can make some amino acids (non-essential), it cannot make other amino acids (essential) and must obtain them from food stuff.
Following an intense resistance training session, the rate at which protein is made and broken down is elevated for a 24-48 hour period. Eating sufficient protein will aid in the repair of muscle fibers damaged during exercise as well as promote adaptations (think GAINS!)
Protein can be found in many foods including lean meats and seafood such as poultry, beef and fish as well as many dairy products like cheese, yogurt and cottage cheese. For non-meat eaters consider foods such as tofu, hummus, legumes, seeds and nuts. When in a pinch, all types of eaters can benefit from keeping a decent protein powder or protein bar on hand for unexpected delays between meal times.
Carbohydrates
Surprisingly, many of the same fitness-minded folks who hold protein so high, don’t do the same for carbs. While carbs are often regarded as something that should be avoided, they are actually our body’s first choice for energy. Like protein, carbs play an important role in the everyday functioning of our bodies, including the brain and central nervous system.
Carbs are the preferred fuel source of the body and are also muscle sparing, meaning that when carbs are not restricted, the body is less likely to turn to other sources for energy. Different carbs are often labeled as good or bad, which can lead to unnecessary food restrictions and even outright fear of consumption. A better way to think of carbs is as simple or fast-digesting or slower-digesting, complex carbs. Neither is good or bad and both have a place in your diet. Slower digesting carbs like vegetables, beans and whole grains provide our bodies with fiber, satiety and help maintain blood sugar and energy levels. These carbs should be prioritized in your diet.
Faster digesting carbs like refined grains such as processed cereals, white pastas, white rice and foods with added sugars are best consumed around your training when your energy stores are low and you want to refuel.
Fats
Another macronutrient that has received a bad rap over the years are fats. Fats, like the other macronutrients, are essential to maintaining healthy body function. They provide energy, form cell membranes, aid in the transport of fat-soluble vitamins and help with the manufacture and balance of hormones. Our brains are comprised mostly of fat and as you might have guessed, fat also provides cushioning to our organs. Bottom line, they are needed so don’t avoid them!
There are several types of fat from saturated to unsaturated to trans. With the exception of trans fats, which should be avoided, eat a balance of the remaining fats. The easiest way to do that is to eat a variety of fats with an emphasis on omega-3 fats, which are usually in the low end unless you eat a lot of fish or take supplements. In your diet include olive oil, salmon, walnuts, and fish oil.
As you can see, each macronutrient has an important function to the body. Eliminating or severely restricting any can have a negative impact on bodily functions as well as your fitness goals.
by Trish Adams | Jul 2, 2014 | Reviews
The following post is sponsored by FitFluential LLC on behalf of Reebok.
Last week I had the awesome opportunity to check out Summer in the Square, which offers a series of outdoor fitness classes and other free events held in NYC’s beautiful Union Square park. The park, best known for NYC’s oldest Greenmarket, is amazing with its many statues and greenery. With all the hustle and bustle going on around the park, it was the perfect setting for an equally energizing, sweat session.
Make no mistake, just because we weren’t in a gym, the WOD was still super challenging using just our body weight. The class was led by two impressive CrossFit coaches, Jay Adams and Christina Gryte, providing great cueing, demonstrations and kept the motivation on high throughout the class. Much of the class had no CrossFit experience, myself included, but you would never know it and that is thanks in part to the two of them.
Coaches Jay & Christina
The hour-long class started off with a warm-up WOD which consisted of 10 minute toe-tap/push up intervals. By the time it was over, we were all good and sweaty and ready to get down to business.
The WOD alternated sprints with two additional exercises- squat jumps (performed in a descending ladder) and, everyone’s favorite, burpees (performed in an ascending ladder). As you can imagine, by the last round, doing the last set of 10 burpees was brutal!
If we are connected on Myfitnesspal you may have heard me complain about my knees in the past and have all but sworn off any type of high-impact exercise. Because this was my first official CrossFit class, I wanted to give it my all and get the full experience which meant making the fewest modifications possible. I even had my right knee taped by my physical therapist the day before.
Well, I must say that I actually impressed myself with how well I performed on the squats jumps, completing all rounds without any modification. Even afterward, there was no delayed aches and pains which I was totally anticipating. Although I’d like to take the credit, I have to give credit where credit is due – the Nano 4.0.
Admittedly, this was my first time wearing any Nano so can’t compare them to previous versions, however, I can compare them with my current trainers and the Nano surpassed them in the areas most critical to me – stability, cushioning and shock absorption. And all of this on cement no less!! Additionally, it was a very humid day and while the rest of my body was drenched in sweat, my feet stayed pretty dry – another plus!
If you have the opportunity, get out of the gym and get into the park for this great CrossFit class. The classes are free, don’t require any existing CrossFit experience and are going on throughout the summer. While you’re at it, check out the Nano 4.0! Locally you can grab them from Paragon Sports or visit reebok.com.
by Trish Adams | Jun 24, 2014 | Nutrition, Stress
It seems like each year moves quicker than the last. There is never enough time to get all the things done on our task list. Each day runs into the next, and if we aren’t careful, our nutrition takes a back seat to convenience. That’s where healthy convenience foods come in handy.
I experienced this firsthand over the past year when work stress was at an all-time high. I was mostly concerned with just getting enough sleep. My nutrition stayed intact by focusing on eating foods that didn’t require much time, effort or thought, but were still nutritionally balanced.
When you think of convenience food you may conjure up images of Hungry Man or fast food restaurants like McDonald’s. Thankfully, there are way better options available if you keep a go to list and put in just a smidgen of effort.
My definition of a healthy yet still convenient meal is one that requires minimal effort to prepare, can be assembled in 15 minutes or less and is nutritionally dense and balanced. Although it may require a little bit of energy to assemble, it won’t require any special cooking skills or even a measuring cup! If I can’t spare 15 minutes out of my day then I have to rethink what I’m doing.
All convenience foods aren’t created equal and some things to be on the lookout for are foods that are high in sodium, sugar, fat or all three! Many frozen foods that are fully prepared like Hungry Man or foods cooked in a sauce are often offenders. Assembling your own food will help you avoid the high sodium-sugar-fat trap.
Let’s get…assembling!
A great place to start is with your protein. I like to think of protein as the super star of the meal and work everything else around it. Nowadays, there are so many pre-cooked protein options that you can really set up a great rotation. Rotisserie chicken , grilled chicken (refrigerated or frozen) or fish (fresh or canned i.e. tuna, sardines, wild salmon) are just a few options.
Likewise, there are many pre-cooked carb options available – frozen, refrigerated or canned. A few to consider are quinoa, rice varieties including brown, white, jasmine and more, lentils, canned beans. With these options it’s just a matter of heat and serve.
When it comes to veggies, the options are seemingly endless. You can buy them fresh, frozen or canned. For even more convenience, buy them pre-washed, pre-sliced or pre-chopped. You can find them stand alone or as part of a medley. You can even find them in microwavable bags where you only need pop them directly in the microwave for 5-10 mins and then plate them. The point is, when it comes to veggies, skipping out on them for the sake of convenience is hogwash. Keeping dishes flavorful, however, is key, so consider picking up seasons such as garlic salt, lemon pepper or Cajun to keep your taste buds happy.
Of all the convenience foods, fats are the most readily available. Adding a tablespoon or two of your favorite oil to your foods or sauteing veggies in a pat of butter is a no-brainer. Same thing for avocado, just cut and scoop! Eating a fatty fish rich in Omega-3 like salmon will serve double duty, providing both protein and fat for your meal.
To keep things less stressful, be sure to keep some of these foods on hand to make answering the question of “What’s for dinner?” a breeze.
Putting it altogether
Now that you have a few ideas of some convenient staples, here are a few ideas on how to put together a meal.
- Rotisserie chicken, skinned & chopped + jasmine rice + broccoli slaw + dressing
- TJs Lightly seasoned chicken breast + lentils + asparagus
- Tuna + broccoli + avocado toss
- Broiled tilapia (10 min) + vegetable medley + low sodium butternut squash soup
- Broiled salmon (10 min) + mango salsa + green peas + brown rice
- Tacos – browned ground turkey (10 min) + salad + avocado
- Eggs/onion/mushroom/spinach scramble + Ezekiel bread + almond butter
- Rotisserie chicken, skinned & chopped + broccoli slaw + wrap + dressing
- Baby spinach + chopped grilled chicken + sliced peppers + quinoa + olive oil + balsamic vinegar
There are so many options that you can create with a few staple ingredients. Just mix things up or change out the seasonings. With all of the options available to you, it’s possible to have a new meal every day for a month if you wanted to.
You don’t have to sacrifice your nutrition for convenience and you don’t need to be a star cook. With slightly more effort than it takes to warm up a hungry man, you can have a meal that takes less time and is more nutritious! Many meals will make 2-4 servings, so you’ll only need to re-heat them the next day. One less meal to worry about!
by Trish Adams | May 20, 2014 | Giveaways, Nutrition
Mamma Chia, a conscious and sustainable company with a mission to share the magic of chia through delicious, high quality, organic chia-based foods and beverages, is unveiling several highly anticipated new products this spring, including two new Chia Squeeze Vitality Snack flavors – Mango Coconut and Wild Raspberry. They were kind enough to send an awesome package of goodies for the team to review.
From Anitra: 
I recently tried several of the Mamma Chia Vitality Beverages, and was pleasantly surprised! This is definitely not your typical beverage. It’s not thin and watery, but instead is thick yet refreshing, with a pleasant jelly-like texture from the chia seeds. Upon first glance, I was surprised at how the seeds were perfectly (and beautifully) suspended throughout the bottle and had not settled down at the bottom like I was expecting. They come in a wide variety of flavors, but my favorite to date is the Coconut Mango (but all the ones I have tried are amazing!) They are all organic, lightly sweetened with agave nectar, and are packed with an entire day’s worth of Omega-3s (2,500 milligrams), 25% of your daily fiber requirement, 4 grams of complete protein, and 95 milligrams of calcium, plus loads of antioxidants and minerals. All this, and only 120 calories a bottle! I found them to be quite filling (probably from all that fiber) and are the perfect mid-afternoon pick-me-up! Take a walk on the wild side and give them a try – you won’t be disappointed!
From Joan:
I tried Mamma Chia, Wild Raspberry Chia Squeeze vitality snack for the first time. I love the packaging. Its in a 3.5 oz squeeze package with a good size opening for drinking. It reminded me of gelatin, only in a more liquid form. I liked the over all flavor. I did not like that the seeds were not a little more blended into the drink because the seeds kept getting stuck in my teeth. I drank it at room temperature, I may have like it even more if it had been refrigerated. I love the fact that it has so many nutrients, especially the 1200mg of Omega-3s. It is definitely “Great for the body”! I think it is definitely a must try!
From Becca:
I received the Coconut Mango flavor of Chia Squeeze. It had a refreshing tropical flavor which even my picky eater kids enjoyed! I love the health benefits of chia seeds, and while I’m not someone who usually uses pouches, I sure can appreciate the convenience of these tasty pouches. They would be a great source of carbs prior to or during an intense weight training session, and make a great snack that I feel great about giving to my five kiddos.
From Trish:
On the way out the door for my girls’ track meet I remembered the Berry Bliss squeeze pouch sitting in the fridge and grabbed it. If you’ve been to a track meet before then you know it is an all day affair and this was the perfect size snack to slip into my bag for later that day. Having tried Mamma’s vitality drink in the past, I knew I’d be in for a treat as well as get in some good nutrients – the pouch contained 4 grams of fiber, 2 grams of protein and a fair amount of Omega-3 at 70 calories. Not bad. In case you’re not familiar with the benefits of chia seeds, they are tiny little seeds that are a fiber power house! They are rich in antioxidants and the plant-based omega-3 fatty acid, ALA (alpha-linoleic acid) which is great for the heart and brain.
As an on-the-go snack, these pouches are great! I enjoyed mine chilled and it was super refreshing and very flavorful . I usually train early in the morning before the sun is up and need to keep my pre-workout fairly light. The squeeze would likely be a good option as a pre-workout as well and would also be great to pack in the kiddos lunch boxes.
The giveaway:
The fab folks at Mamma Chia have offered one EM2WL reader this SWEET package filled with goodies. The lucky winner will receive:
- One full bag each of Mamma Chia’s NEW black and white chia seeds
- One week’s supply of Mamma Chia products – 7 Chia Squeezes (varied flavors) and 7 beverage vouchers
- Chia Vitality – Authored by Janie Hoffman, Mamma Chia founder and chief executive officer
Total retail value: $75
To enter: Vets, let’s hear how EM2WL has impacted your life. Have you been inspired to get your lift on and squash fears of becoming a she-hulk? Maybe you have been set free from VLCD prison? Newbies tell us how you hope your life will change following an EM2WL lifestyle. Still on the fence with EM2WL? Tell us what’s holding you back. That’s it! Random winner will be selected on 5/22 at 12pm EST.
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pear shapes, gain weight easily and are often challenged when trying to lose weight. Endomorphs fair best with more fat and protein in their diet with carb intake kept at a moderate level and arranged around their activity.
Undoubtedly many (primarily women) will try to fit into the endomorph category. Even classic ectomorphs will readily identify as an endomorph when trying to lose weight. However, I caution you NOT to immediately assume that your body type is endomorph simply because you are carrying “extra” body fat.
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