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This is the worse one I’ve seen so far, makes no sense how these so called coaches constantly put their client’s health in danger all for a dollar
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Why You MUST Avoid Cookie Cutter Diet Plans
Cookie-cutter diets demonize certain nutrients such as fat and carbohydrates while praising others, but they never conser the personal …
Source: www.zizania.com
Date Published: 3/18/2021
View: 5872
Who’s afraid of a “cookie cutter” workout program?
Swole Woman Court in the matter of Brittany Dawn, and fitness influencers offering fake “indivualized” programs and meal plans.
Source: www.shesabeast.co
Date Published: 3/22/2022
View: 6346
Low Carb Cookie Cutter Diet Plans Explained || Explanation of …
A balanced diet with a variety of carbs, proteins, and fats is recommended. Diet does not exclude one food category while encouraging excessive …
Source: sportscouncil.in
Date Published: 5/17/2021
View: 8619
[Q] Cookie-cutter Meal Plans – TL.net
I was wondering if anyone on the board has done some research into a set meal plan (breakfast/lunch/dinner) for each day of the week.
Source: tl.net
Date Published: 8/18/2022
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The Problem With Cookie-Cutter Diet Plans – Project Swole
The problem with cookie cutter diet plans is that you don’t ever think for yourself. Here are some solutions to teach yourself how to maintain a diet …
Source: www.projectswole.com
Date Published: 5/5/2021
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How to spot a Cookie Cutter Diet/Workout Plan and save money!
If you can spot a cookie cutter workout or diet plan then you can save yourself a lot of money! Plans that don’t work or have short term …
Source: www.setsandreps.co.uk
Date Published: 4/15/2021
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3 Reasons to Avoid Cookie-Cutter Diet Plans (And Why Your …
As a Health Coach, it’s your role to help your clients find ultimate health. Here are 3 reasons why a cookie cutter diet plan doesn’t work …
Source: transformationalnutrition.com
Date Published: 1/18/2021
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- Author: HARDBODYbyJTIMO LLC
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- Date Published: Mar 31, 2022
- Video Url link: https://www.youtube.com/watch?v=7CiPreRcmck
Why You MUST Avoid Cookie Cutter Diet Plans
Why You MUST Avoid Cookie-Cutter Diet Plans
We’ve all come across these names at one point or another –– the Atkins Diet, the Zone Diet, Ketogenic Diet, Weight Watchers, South Beach, and more. Each of these weight-loss solutions promises a variety of benefits, such as burning fat, equalizing the body’s glycemic index, balancing PH levels, and much more.
They even employ the help of celebrities in an attempt to convince you of their credibility. While these cookie-cutter diets may talk the talk, it’s all too rare that they ever actually walk the walk. Most fail to deliver their promises, leaving individuals dejected and back where they started, nutrition-wise. Today, we’ll explain why this is the case, and how the Northern Virginia nutritionists at Zizania can, through evaluation of your metabolism, help you design a nutrition plan that fits all your needs.
Nutrition Is Too Complex and Individualized for Cookie-Cutter Diets
If you take a step back and look at the big picture, cookie-cutter diets make little sense. When we follow a pre-designed diet plan, we are essentially taking a generic set of recommendations and assuming that they will safely and successfully correspond with the uniqueness of our needs. Human bodies are incredibly complex and vary in their biological and chemical processes. No single set of nutrition guidelines can effectively encompass each and every one.
In short, different people have different bodies and different needs – why would one set of instructions work for everyone? The nutrition programs and nutritionists at Zizania in Northern Virginia foreground personalized lifestyle diet solutions, whether it’s for weight loss, type 2 diabetes, autoimmune disease sufferers, people with digestive problems, from the miscellaneous discomfort to the most complex like SIBO, and Crohn’s disease.
Cookie-Cutter Diets Don’t Contextualize Your Personal Issues
For anyone hoping to build an effective diet and nutritional regimen to suit their individual issues, specific contextual questions such as age, weight, height, activity level, dieting history, drug consumption, and medical conditions need to be addressed from the start. These kinds of inquiries help to sharpen the extent of your metabolic capacity and therefore intake needs in terms of protein, fats, and carbs. In contrast, cookie-cutter diets tend to draw stark and mistakenly universal divisions between food that is “good” and “bad”.
Cookie-cutter diets demonize certain nutrients such as fat and carbohydrates while praising others, but they never consider the personal biochemistry of your body. Any meal plan that is not formulated on the basis of your body type and history is going to be less effective, regardless of the quality of the food in the diet. But don’t just take it from us. A study done at the Weizmann Institute of Science suggests that people can metabolize the exact same foods in very different ways.
Get Your Very Own Custom Diet Plan at Zizania
Whether it’s type 2 diabetes, weight loss concerns, or digestive problems, Zizania can help. Based in Northern Virginia, our individualized and custom-made medical nutrition therapy, classes, and coaching can get you on the road to good health. Give us a call at 703-639-7063 or complete our online contact form to receive your very own nutritional program and start living healthier and happier, today.
Who’s afraid of a “cookie cutter” workout program?
Notorious fitness influencer Brittany Dawn was finally sued this week by the Texas attorney general for her allegedly misleading and dangerous diet and workout plans, to the glee of many more serious fitness-industry people. All of this workout-related stuff actually played out back in 2019, so the real ones have been steaming silently for a while. Lest you believe that they took a good woman down, here is an incredibly thorough one-hour Fundie Fridays video of the entire hideous Brittany Dawn arc. It is fitting that, after her fitness business imploded, she pivoted to Jesus, given how many times has she risen from the dead.
But what was Brittany Dawn actually offering in the fitness space? Why was it bad? And most importantly, was her story an egregious outlier, or perhaps alarmingly mundane? And if it was mundane, how can the rest of us best try, once again, to shoulder the unfair burden of figuring out what’s real and fake in the matter of personal health?
The biggest alleged offense on the books is that Brittany Dawn marketed her workout and meal plans as “individualized,” when in fact they were “cookie-cutter.”
Ruling: bad, but common. This happens a lot, and is an offense barely skirted by many influencers. The latest trend is having customers fill out a multiple-choice form and then churning out a program and meal plan according to whether they chose to work out 3 or 4 days a week, whether they eat fish, etc. and then charging them $360 for the result.
Programming does not have to be customized in order to be effective; mostly thanks to marketing, people seem to way overestimate how “custom” their training needs to be. I could write anyone a custom program, but unless they were a really advanced athlete or had a lot of compromising health issues, I’d mostly be yanking their chain about either the results they would be getting, or how different it is from the other programs.
There are only so many ways to write a program, because the good ones all have the same building blocks. If you broke most intermediate programs down you would probably find one of these go-tos at the root, with perhaps a little extra accessory or rep/set scheme sauce. If you broke most beginner programs down, you’d find something that’s 80-90% like Starting Strength, GZCLP, or 5/3/1 for beginners.
The fact is that the economics of individual programming for food or workouts never make a ton of sense: 90% of the info people need is all the same, and then the extra 10% that’s specific to them are very long last miles. Writing a program most people can benefit from is quick; individually watching everyone do the program and explaining what is wrong with their squat specifically can take forever. Figuring out precisely what accessories they might need to make the optimal amount of strength or muscle progress can also take forever. But that wouldn’t mean they couldn’t still get that 80-90% of benefit from a standard program.
So what can anyone do? A much more cost-effective model to seek out is relatively standard programming and food advice. In lifting sports, this is often known as group or “club” programming. When a gym has “club” programming, that means the coaches issue a template every few weeks that most people in the gym can follow. Some businesses have started to offer this kind of thing online: RISE from Achieve Fitness and Stronger By the Day are two examples of, essentially, club programming. You can also buy sometimes-customizable training templates from places like Barbell Medicine.
This can be coupled with individualized instruction, e.g., an in-person or virtual coach watches you do the prescribed squats and tells you, specifically, if your squat form is correct, or which accessories to tack on. It’s reasonable to expect a coach to either recommend a good program or take a program you’ve found and help you with it, without charging you out the nose for that service specifically.
If you do pay out the nose for anything from a fitness professional, it should not be programming templates; this is a ballpark figure, but if programming costs more than $25 or so a month, it should be regarded with a lot of suspicion.
Good individualized coaching with regular check-ins will cost a lot more than that, but a good coach will take more of a “teach a man to fish” approach so that you don’t have to be hand-held forever. Brittany Dawn appears to never have gotten any further in her “individual check-ins” than randomly texting people things along the lines of “you go, girl!”; this does not a good coach make.
In a similar vein, Brittany Dawn was prescribing meal plans.
Ruling: bad, but also common. Prescribing meal plans is straight-up illegal in most parts of the US for anyone but a registered dietitian to do (also note that nutritionists or nutrition coaches are not RDs; RDs are board-certified; nutrition coaches usually hold a cert from a personal-training body but have limits on how specific their advice can be; a nutritionist is simply “anyone who lives in LA and likes green juice”). Influencers have been increasingly offering meal plans, to the consternation of fitness professionals who follow the rules. Like many things in the US, this is not proactively regulated; anyone can hop online and say “look at my abs! You, too, also can have them, if you buy my meal plan!” and no governing body is going to do anything about it unless enough customers complain.
So what should anyone do? Many fitness professionals have asserted lately that they don’t really like meal plans in general, because it postpones the inevitability of clients learning how food works for them personally (again, long last miles). A meal plan might, for instance, make someone lose weight very fast, but as soon as they stop doing the meal plans (or maybe even before then), they have no tools for understanding their food going forward, and no one wants to follow the same meal plan forever. Unless they want to buy meal plans forever, they will have to learn food at some point.
It is, once again, unfortunate that our education around this is so impoverished; ideally we’d all enter adulthood knowing how to calculate our TDEE and how much protein to eat and ways to cook vegetables that we don’t hate, but no luck so far.
Meal plans have their uses, but if you care about this stuff, it’s better to accept the slow and incremental process of learning generally about food. And honestly, it’s hard to go wrong focusing on the things one “should” be eating according to health class (balanced meals, fruits, vegetables, protein, carbs, fats) and knowing that everything doesn’t have to be perfect. I still love the Renaissance Woman book for sport-specific nutrition (somehow only $5 on Amazon currently?!), and this article, and I wish there were more things like the Strong Strong Friends Nutrition Courses.
Related,
Eat
It’s behind a paywall, but my Outside Magazine profile is now online!!
Given that the Olympics are going, I’m searching up YouTube videos of how athletes train and clocking how many lift weights. People forget: most fit people lift or have lifted!
Doctors are prescribing national parks as medication.
Must-read Eileen Gu profile.
A 95-year old retired engineer still going on his walks.
“The best $69.99 I ever spent: a pickleball paddle.”
~Discord Pick of the Week: I don’t have time to make a single-serve Tumblr for fanciful, borderline-useless kettlebells, like this white marble one from CB2 or these ones shaped like Darth Vader’s head. But someone should.~
Tamara Walcott’s 650lb deadlift video is NOT to be missed.
Energy, and how to get it.
Let Lia Thomas swim!!
People often ask me “what is the LEAST I can do to get stronger?” and while I think most people would be frustrated by only a 10 percent strength increase after a whole month (that’s 15 pounds —> 16.5 pounds, for those keeping track at home), I guess it is technically possible.
Drink
Peloton laid off 2,800 employees and condoled them with a one-year Peloton subscription. Peloton CEO John Foley also stepped down, but not before he was brutally strafed by an investment firm’s Powerpoint for cheerfully admitting several times he has no idea what he’s doing. This makes him… the world’s most typical C-suite executive. Let us not forget his daily routine involves trying to drown himself in a sink, very inefficiently.
This all happened because, in short, the stock surged from $10 billion in value, to $50 billion in value, back down to $10 billion in value, over the course of the pandemic. Entities like Blackwells Capital were demanding that heads roll.
My know-it-all take is that this all happened because too many dummies decided Peloton was ~THE FUTURE OF THE FITNESS INDUSTRY~. Instead of being ~THE FUTURE OF THE FITNESS INDUSTRY~, it turned out to only be a significant, if limited and incremental, trend signaling potential improvements within the fitness industry, like NordicTrack and Bowflex and Tae Bo and P90X and Jazzercise and Zumba and etc. and etc. before it.
As a lapsed tech journalist of not even that many years, I feel like Father Time watching this specific pattern happen again and again with technology. It happens so frequently and so extremely, it is almost as if the seeming unpredictable tempest of tech valuation is actually a precisely timed and highly predictable sound-stage storm meant to further line the pockets of the already very wealthy who know how to buy in and get out at the right times? Far be it for this newsletter that purports to be about doing deadlifts and eating burgers to oversimplify capitalism.
I don’t love Pioneer Woman or anyone focusing on “weight loss” as a goal. But she does namecheck lifting weights!
Pour one out for this deleted clip of snowboarding commentators laying into the Olympic judges for giving Ayumu Hirano a 91.25 on a literally perfect run where he performed a triple cork in the halfpipe for the first time ever. The judge saying, and I quote, that “the judges just GRENADED their credibility” will live on in my heart forever.
‘Business Bootcamp’ sounds like a goddamn nightmare. I mean, I personally would love this outside of a job context, but making “physical competition” the stakes of employment feels like an HR issue. A dear reader wrote to me this past week angry that her company was requiring everyone to participate in a cardio challenge. I would love for more of you to know this not only in poor taste, but a potential legal liability for the company!
“8 Romantic Meals Under 450 Calories” is a 2018 MyFitnessPal blog post that the company recirculated this week. Lmao, no thank you!
Drew Afualo eviscerates this guy who… you know what, I can’t explain short enough, you should just watch it.
Rest
What was the TED Talk? An interesting investigation into the trend of highly marketable “inspiresting” content.
I listened to my first episode of Normal Gossip from Defector yesterday and loved it! I particularly love the tactic of pausing at crucial moments in the story and examining what any of us would do at that point.
I would like to make the internet small again.
Therapy apps are bad.
I finally started watching Better Things because there’s a new season (the last season!) coming out and ohhh my godddd it’s soooo goooood.
And lastly, the Olympics are playing all day in this house. I love sports; I love achievements; I love sports achievements. If you’re a paid subscriber in the Discord, we have a running Olympics channel!
Ok love you for reading let’s go—
Explanation of Low Carb Cookie Cutter Diet Plans – The Sports Council
Most diet programmes, especially low-carb diet plans, should be taken with a grain of salt since, although one may work for you, it may not work for someone else. The popular diet regimens normally aren’t equipped to adapt to specific demands for individuals with major weight problems and co-existing disorders like hyperglycemia (high blood glucose levels) or a lot of us hypoglycemia (low blood glucose levels), etc. We are all individuals, and we all want to nourish ourselves as individuals; yet, certain diet programmes will be more advantageous to the general public than others.
You’ll use these principles to choose which diet plan is most effective. They’re abundantly rational principles that provide an honest framework that many nutrition specialists would largely follow, and within which you’ll be able to distinguish between people who can provide you with safe and nutritious diet ideas and others who can give you scammy diet programmes.
A balanced diet with a variety of carbs, proteins, and fats is recommended.
Diet does not exclude one food category while encouraging excessive intake of another.
Diet supports activity in order to supplement healthy eating habits.
Diet urges people to be more careful of their portion amounts.
Diets do not promote unreasonably rapid weight reduction.
Medical research data is used to safeguard diet.
In addition to those concerns, I’ve detailed the low-carb diet plans, which appear to be occupying the minds of dieters and researchers alike, especially in light of the study for and against low-carb diet plans.
These days, low-carbohydrate diets are very fashionable.
A majority of diet programmes currently revolve around low carbohydrate diets. Some believe these low-carb diet programmes to be diet fads, while others see them as the next big thing in healthy eating. Obese people are insulin sensitive, according to diets like The New Atkins Diet Revolution, and carbs cause them to gain weight. Low carb diet programmes like The Zone specify the specific amounts of carbs, protein, and fat that should be ingested in order to lose weight, and while fats are restricted, protein consumption provides the greatest energy.
Sugar is your body’s most horrible weight loss adversary. According to low-carb diet programmes like Sugar Busters, carbs are the foods that are turned into sugar, hence carbohydrates should be minimised. The Scarsdale Diet is a low-carb, high-protein coffee diet with a two-week crash diet plan.
Low carb diet programmes such as the South Beach Diet and the Carbohydrate Addicts Diet have become popular among dieters who have tried and failed the Atkins diet. These diets view themselves as solutions to the obesity epidemic in the world.
To be honest, while there are several study articles supporting and opposing the low-carb movement, the medical community as a whole has yet to decide if the diets are beneficial in the long run.
Low carb and high protein diets give minimal benefit to dieters, according to a recent study by Layman et al. and Saris. Insulin levels stabilised when protein was significantly raised and carbs were correspondingly lowered, according to the researchers, but no significant weight loss occurred. In his analysis, Saris found that eating a high-carb, high-fat diet on occasion is likely to lead to weight gain.
While there is a lot of research to support the low-carb philosophy, there is also a lot of evidence to contradict it. When patients on an occasional carb diet were compared to patients on a diet, those on the occasional carb diet lost more weight, had lower triglyceride levels, and had higher levels of HDL—in other words, their cholesterol levels improved. To put the cherry on top, a new study has recently been released that backs up the long-term usefulness of eating a low-carb diet on occasion.
Despite the fact that there is evidence to support low-carb diets, conventional medicine does not promote them. The most common criticism of low-carb, high-protein diets is that they lack balance and diversity, making them unsafe for those who are at risk of heart disease. Low carb diet regimens, such as the Scarsdale diet, are unrealistic and cannot be followed over time, resulting in yo-yo dieting, which no one wants!
[Q] Cookie-cutter Meal Plans
naventus Profile Blog Joined February 2004 United States 1337 Posts #1
The idea would be that it’s something that covers all the nutrition needs (not a diet for example), but is fairly easily to make/maintain and moderately cheap. I’m starting to cook for myself, and it would be nice to be able to have such a guide.
Another point is that ideally some of the meals could be prepared all at once (for example, maybe enough pasta cooked on Sunday to last the whole week).
I’d like to see what ideas/experience people have – as a starting point. If there’s enough interest, I’ll continue to do some homework and try to solve this question.
I was wondering if anyone on the board has done some research into a set meal plan (breakfast/lunch/dinner) for each day of the week.The idea would be that it’s something that covers all the nutrition needs (not a diet for example), but is fairly easily to make/maintain and moderately cheap. I’m starting to cook for myself, and it would be nice to be able to have such a guide.Another point is that ideally some of the meals could be prepared all at once (for example, maybe enough pasta cooked on Sunday to last the whole week).I’d like to see what ideas/experience people have – as a starting point. If there’s enough interest, I’ll continue to do some homework and try to solve this question. hmm.
GoSu Profile Blog Joined June 2009 Korea (South) 1773 Posts #2 I really advice you to cook Fish and Sea food in general. That’s so good for health and full of vitamines. With that, you can add some potatoes with cheese. #1 olleh KT 팬 http://sports.kt.com/ | #1 김택용 선수 팬 | 좋은 선수: 송병구, 이제동, 도제욱, 정명훈, 이성은 | KeSPA 한국 e-Sports 협회
micronesia Profile Blog Joined July 2006 United States 24074 Posts #3 I think you would get bored very quickly and want to vary from your plan… but it’s not a bad idea. Moderator There are animal crackers for people and there are people crackers for animals.
Husky Profile Blog Joined May 2009 United States 3362 Posts #4 frozen pizzas, burritos, and macaroni are about all I eat… Commentaries: youtube.com/HuskyStarcraft
clazziquai Profile Blog Joined October 2007 6685 Posts #5 On June 27 2009 09:01 GoSu wrote:
I really advice you to cook Fish and Sea food in general. That’s so good for health and full of vitamines. With that, you can add some potatoes with cheese.
Limit potatoes and cheese becaues too much is not good. Limit potatoes and cheese becaues too much is not good. #1 Sea.Really Fan / #1 Nesh Fan / Terran Forever~
Gliche Profile Blog Joined August 2008 United States 811 Posts #6 First of all if you want your food to taste good, you don’t want to prepare it more than 1 day ahead of time. A whole week is just nasty.
I don’t want to discourage you but, IMO set meal plans kind of suck. They will prove to be repetitive and boring, and don’t teach you how to cook normally. You have to adapt to what your kitchen can handle, what ingredients are available in your area, and seasonal changes that affect food prices. The best way in my experience is to find a local supermarket, grab 5 veggies, 2 fruits, 2 meats, 1 fish/seafood, and eggs. Repeat each week. Then mix and match to your heart’s content. This way, it’s affordable, adaptable, and nutritious. You can go online to look up what you might be missing in your diet too. Onions(flavor), carrots(vitamin A), and green(the darker and more vivid the color, the better) veggies are good. You need at least two different types of fruits to get a good nutritional balance(especially citrus fruits).
If you’re really new to cooking, start with pasta, stew/curry, and fried rice recipes. Then you can graduate to using the oven, steaming, stir frying, etc and doing it all quickly. Most important thing is to figure out what went wrong each time you screw up. Learning to cook can save you a ton of money. There’s more to say, but I think I’ll just stop here. KT fighting~!! | Designing things is fun!
Cloud Profile Blog Joined November 2004 Sexico 5880 Posts Last Edited: 2009-06-27 02:33:05 #7 Eggs, cereal, milk and meat(maybe canned tuna if youre cheap).
Orange juice or some fruit and brocollis or spinachs.
That was my diet for the previous 2 years when i had to survive on $200 a month.
Never eat outside your place if you want to save money. BlueLaguna on West, msg for game.
naventus Profile Blog Joined February 2004 United States 1337 Posts #8 I’m not too worried about being bored. But the fact is that I’d like to keep the time and mindshare of cooking to a minimum. In other words, I don’t want to care more than I have to. hmm.
Ack1027 Profile Blog Joined January 2004 United States 7873 Posts #10 I used to be in the same situation as you. I’m an only child and I’ve had to cook for myself the majority of my life.
Before I start I just wanna say that your attitude towards cooking is different than my current attitude, but I was a college student in dorms for the past 1.5 years and when I was younger I knew very little about health/nutrition so as you say I made a lot of things that were easy to make and filled me. I won’t try and teach you about nutrition, you probably know enough. Also, you shouldn’t have to worry much about covering most nutrition needs if you can just buy a multivitamin to take with water in the morning/first meal.
The first thing you wanna do is look at the foods you like eating. Only you can answer this: Out of these things, if you can cook them, include them in your plan as long as they aren’t outrageously bad for you to eat on a regular basis. For me, breakfast was the easiest to decide.
I ate cereal with skim or 1% milk, then I had 2-4 eggs depending on the style. This is probably the easiest meal of the day. Eggs can be cooked in sooooo many forms, so you can mess around with what you like and its probably one of the easiest things to cook. If you don’t think this will fill you up enough you can add sausage or other proteins in scrambled eggs or make an omelet. Normally you can put other stuff in it like avocados and onions but since you’re looking to save time, just proteins is fine. Also, I don’t know if price is a factor but milk is pretty expensive nowadays so sometimes I would just make a bigger omelet. You can also toss in cheese.
Lunch/Dinner: things like canned tuna, brown rice, bread work. If you’re thinking in week-long increments, at the beginning of the week you can cook up enough rice for the week [ I’d say a pound, or a little more is enough for most people ] Chicken breast or skinless/boneless chicken thigh does wonders. When I was living at my school dorms I would make my week meals on Sunday night/monday when I was cooking my meal. I would cook enough to eat + a ton of brown rice and like 8 chicken breasts or thighs. Fried rice was also one of my variants. I’d buy a frozen bag of peas/carrots and cut up onion/garlic and put that in with the chicken and rice. After you cook a big batch, 2 mins in the microwave and you have a meal anytime and its healthy.
To save time, its really all about preparation. You can buy fruits like watermelon/cantaloupe/honeydew/pineapple and cut up the whole thing on monday and you have fruit [ which ripens in the fridge too as a bonus ] the whole week.
Other things that are easy to make are fish/potatoes/soups. You can boil x amount of potatoes at the beginning of the week and use them any way you want. Or you can bake a potato [ takes like 5 mins and stuff it with whatever you like ] Fish is incredibly easy to make and its tasty/healthy. Only downside is that some kinds are expensive. You can pan fry a salmon filet in literally 6 minutes, and I did this very often while living in dorms and had potatoes as a side.
For soups just by x cans of chicken or beef stock, throw in cubed beef or chicken thighs, carrots, onions, garlic, peas, potatoes and you have a huge soup to last you depending on how much you make.
Pasta is also easy to make in large quantities. Also sandwiches/subs.
I think the answer you’re looking for is basically this: As long as you prepare enough, sitting down to eat a meal shouldn’t take much time out of your week.
As others have said it will save you money in the long run and you learn an invaluable skill. I fully support what Gliche said, but that is my attitude towards cooking.
As an example, the bare essentials I liked to have while living in a dorm were:
Gallon of milk [ depending on price ]
Eggs
Fruit [Pineapple or grapes usually ]
Veggies [ Diced tomato/herbs/onion/peas/carrots/corn ]
Chicken Thigh/Breast or sausage or fish
Pasta noodles
Olive oil
It usually ran $30-40 at the grocery store which i would say is reasonable since it lasts about 5-7 days. I definitely had other things most of the time but with just the above I never went hungry and never spent extra. Every meal took less than 20 mins to cook. Average cook time was probably like 10 mins.
Good luck!
allluckysevens7777 Profile Joined February 2009 United States 53 Posts #11 Chili is great.
Red: Kidney beans, onions, (tomato paste or diced tomatoes per preference), ground beef (quality as tolerable), spices.
White: White beans (white kidney, great northern, etc), chicken boullion, diced chicken parts, hot pepper. Cheese optional. Season to taste (oregano, cilantro, cumin suggested).
Inexpensive and nutritious, served over pasta or rice.
doktorLucifer Profile Blog Joined November 2008 United States 855 Posts #12 As a college student who is severely underweight (and trying to gain weight), I make liberal use of protein shakes with whole milk/oatmeal/peanut butter/various fruits/coconut milk and sometimes, I’ll add some olive oil.
You can just control the proportions of each ingredient to get the amount of calories you need. Even though these things are typically on the diet plan for those trying to gain weight, just adjust the amount to your needs.
I typically don’t worry about consuming shakes that are heavy in both fat and carbs, since I’m lifting weights regularly, but if you’re not bulking, maybe it’s better to go only carb+protein or fats+protein at a given time.
Canned tuna with crackers is delicious.
HIGHLY RECOMMENDED.
naventus Profile Blog Joined February 2004 United States 1337 Posts Last Edited: 2009-06-27 13:29:32 #13 On June 27 2009 14:34 HeavOnEarth wrote:
http://www.teamliquid.net/blogs/viewblog.php?topic_id=65537
you lied.
+ Show Spoiler + you lied. you lied.
I ended up keeping the keyboard, but I haven’t played SC for many months.
re: Ack. Thanks a ton for your great post. I guess I’m in a similar situation, except that my outlook on cooking is different (though probably for the worse – since it’s better to be into something to improve). I’ll try to update this post when I settle something down. I ended up keeping the keyboard, but I haven’t played SC for many months.re: Ack. Thanks a ton for your great post. I guess I’m in a similar situation, except that my outlook on cooking is different (though probably for the worse – since it’s better to be into something to improve). I’ll try to update this post when I settle something down. hmm.
R3condite Profile Joined August 2008 Korea (South) 1541 Posts #14 Alrite whenever i live alone and i cook i tend to just cook food for the whole week’s worth and freeze them, most of them still tastes awesome later.
I tend to plan only for 14 meals per week since lunch is usually done @ work (cept for sunday and saturday) and I would like to eat out about once or twice. ggyo…
VictorW Profile Joined May 2009 United States 157 Posts #15
Eggs are great. Cheap and very nutritious. Compliment it with sausage or bacon in the morning and you’ll get a nutrient-dense, high energy breakfast. You can use pork shoulder as well, since it’s typically cheaper.
Buy whatever fruits and veggies you enjoy eating. There is enough variety so you don’t have to force yourself to eat anything you don’t like. Frankly, if you don’t like vegetables or fruits at all, you can just stick to one or the other.
Here’s some cheap meats:
Chicken Thigh (~$0.99 to $1.30/lb with bone)
Chicken Wings (~$0.99 to $1.70/lb with bone)
Chuck Steak (aka. pot roast) (~$1.99 to $2.60/lb)
Pork steak (~$1.99 to $2.70/lb with bone)
Pork shoulder (~$1.99 to $2.99/lb)
Pork ribs (~$1.99 to $2.99/lb with lots of bone)
Sausage (~$1.99 to $3.50/lb)
Ground beef (~$2.50 to $3.99/lb)
I think canned tuna is reasonable as well, but can’t remember the price per pound.
Organ meats (liver, stomach, etc.) are cheap and very nutritious, but you may not enjoy eating them.
Chicken breast is typically $3.99/lb or so, but you can find it on sale for $1.99 sometimes. Other meats are pretty expensive like fish, nice cuts of steak, etc. Frozen meats are typically a rip off unless you get a really good deal. When they freeze the meat, they try to capture as much moisture as possible, inflating the weight. Oh, one thing I liked to do was occassionally buy an expensive cut of meat like ribeye or strip when they were on sale, and then balance it out with dirt cheap on sale meat that was $1-2 /lb.
For nutrition, I don’t recommend heavily processed carbs like bread, noodles (unless it’s derived from rice), etc. But if you really enjoy them try to limit it to one meal a day and don’t make them the basis of your meal. When I do eat carbs, I’ll eat something like beans, rice, or potatoes. I also don’t recommend buying the low fat version of foods. It leaves you hungry, is nutritionally inferior, tastes worse, and sometimes costs more too so eat the full fat version of your dairy products.
Cooking methods… Buy seasonings and marinades and experiment. A lot of things you can pan fry. Eggs, sausage, veggies. Do a medium to medium-high heat. It varies depending on the stove and if you haven’t cooked before, start near medium or else you might burn the oil.
Baking is easy too. A lot of meats you can just throw in with your veggies (like onions, peppers, carrots) or carbs (like potatoes) and bake for an hour or two. It depends on the cut of meat and I usually look on
Making stews and soups are pretty easy too. Throw boney meat in a put, cover it with water (not too much), cover the pot, and simmier for hours. I’ve done it for 24 hours before, but something like overnight works too. There’s all kinds of soup recipes so experiment. Most of what Ack says is good. I went through my first couple years of university eating crap, but I basically forced myself to cook over the last 2 years or so.Eggs are great. Cheap and very nutritious. Compliment it with sausage or bacon in the morning and you’ll get a nutrient-dense, high energy breakfast. You can use pork shoulder as well, since it’s typically cheaper.Buy whatever fruits and veggies you enjoy eating. There is enough variety so you don’t have to force yourself to eat anything you don’t like. Frankly, if you don’t like vegetables or fruits at all, you can just stick to one or the other.Here’s some cheap meats:Chicken Thigh (~$0.99 to $1.30/lb with bone)Chicken Wings (~$0.99 to $1.70/lb with bone)Chuck Steak (aka. pot roast) (~$1.99 to $2.60/lb)Pork steak (~$1.99 to $2.70/lb with bone)Pork shoulder (~$1.99 to $2.99/lb)Pork ribs (~$1.99 to $2.99/lb with lots of bone)Sausage (~$1.99 to $3.50/lb)Ground beef (~$2.50 to $3.99/lb)I think canned tuna is reasonable as well, but can’t remember the price per pound.Organ meats (liver, stomach, etc.) are cheap and very nutritious, but you may not enjoy eating them.Chicken breast is typically $3.99/lb or so, but you can find it on sale for $1.99 sometimes. Other meats are pretty expensive like fish, nice cuts of steak, etc. Frozen meats are typically a rip off unless you get a really good deal. When they freeze the meat, they try to capture as much moisture as possible, inflating the weight. Oh, one thing I liked to do was occassionally buy an expensive cut of meat like ribeye or strip when they were on sale, and then balance it out with dirt cheap on sale meat that was $1-2 /lb.For nutrition, I don’t recommend heavily processed carbs like bread, noodles (unless it’s derived from rice), etc. But if you really enjoy them try to limit it to one meal a day and don’t make them the basis of your meal. When I do eat carbs, I’ll eat something like beans, rice, or potatoes. I also don’t recommend buying the low fat version of foods. It leaves you hungry, is nutritionally inferior, tastes worse, and sometimes costs more too so eat the full fat version of your dairy products.Cooking methods… Buy seasonings and marinades and experiment. A lot of things you can pan fry. Eggs, sausage, veggies. Do a medium to medium-high heat. It varies depending on the stove and if you haven’t cooked before, start near medium or else you might burn the oil.Baking is easy too. A lot of meats you can just throw in with your veggies (like onions, peppers, carrots) or carbs (like potatoes) and bake for an hour or two. It depends on the cut of meat and I usually look on www.cooks.com or www.allrecipes.com if I don’t know what to do. I baked a lot of big cuts of meat. Meatloaf, pot roast, chicken thighs/wings, ribs… A lot of things you can bake and it minimizes the actual cooking you have to do.Making stews and soups are pretty easy too. Throw boney meat in a put, cover it with water (not too much), cover the pot, and simmier for hours. I’ve done it for 24 hours before, but something like overnight works too. There’s all kinds of soup recipes so experiment. Process is more important than the result
Sadistx Profile Blog Joined February 2009 Zimbabwe 5568 Posts #16 * 4 vegetable boullion cubes
* 1 bunch fresh cilantro, stems removed
* 12 cloves garlic
* olive oil
* 2 teaspoons salt, divided
* 2 large onions, chopped fine
* 3 cups of lentils, washed and drained
* 1 1/2 teaspoons cinnamon
* 12 cups water
* 8 ounces of spinach
* 3 medium potatoes, cubed
* 6 tablespoons lemon juice
* 1.5 teaspoons of cumen
Place cilantro in a food processor with garlic, 3 Tbsps olive oil, and 1/2 teaspoon of salt.
Process until mixture forms a paste.
Set aside.
Saute onions in 1/4 cup of olive oil until light brown.
Add lentils and mix.
Cook on medium heat for a few minutes.
Add cinnamon and water.
Turn heat to medium-high and cook, uncovered, for 30-40 minutes, stirring occasionally.
Turn heat to medium, add remaining salt, spinach, potatoes and cilantro paste.
and cook, uncovered, on low heat until lentils are creamy.
Add lemon juice and continue cooking, uncovered, for 10 minutes.
My semi-vegan friend taught me this recipe. It makes about 4-5 litres of very filling soup that can feed you for a week. It’s a bit more effort than just heating up a pizza in a MW, but it’s so much more healthy.
CharlieMurphy Profile Blog Joined March 2006 United States 22895 Posts Last Edited: 2009-06-28 16:33:38 #17 On June 27 2009 11:31 Cloud wrote:
Eggs, cereal, milk and meat(maybe canned tuna if youre cheap).
Orange juice or some fruit and brocollis or spinachs.
That was my diet for the previous 2 years when i had to survive on $200 a month.
Never eat outside your place if you want to save money.
actually, if you only use good coupons for fast food/restraunts its about the same price as buying food at the grocery store and making it yourself. But I guess you could argue that if you only buy foods with coupons at the store it’s cheaper. actually, if you only use good coupons for fast food/restraunts its about the same price as buying food at the grocery store and making it yourself. But I guess you could argue that if you only buy foods with coupons at the store it’s cheaper. ..and then I would, ya know, check em’. (Aka SpoR)
gchan Profile Joined October 2007 United States 654 Posts #18 I’ve gone the full spectrum in terms of starving college student, to learning to cook, and now being bored of cooking for myself. I enjoy a good meal, but really, cooking for yourself is really tiresome and repetitive. Between the preparation, cooking, and clean up, you’ll end up spending at least 2 hours if not more. Even if you cook only once every 2-3 days (I would advise against cooking one type of food for any longer than that; you’ll be sick of it and it’ll probably taste a lot worse), that’s an entire evening blown for a meal. Granted, cooking is a very useful skill to have, so you should definitely at least try it before giving up, but I got sick of all the time it took. Plus, eating a nice/tasty meal by yourself doesn’t have quite the same appeal to me as sharing a meal with somebody else. But yeah, I’m back to eating cereal, dried fruits, oatmeal, eggs, and chicken from time to time. The diet itself is nothing spectacular in terms of taste, but it’s actually really healthy.
gchan Profile Joined October 2007 United States 654 Posts #19 On June 29 2009 01:32 CharlieMurphy wrote:
Show nested quote +
On June 27 2009 11:31 Cloud wrote:
Eggs, cereal, milk and meat(maybe canned tuna if youre cheap).
Orange juice or some fruit and brocollis or spinachs.
That was my diet for the previous 2 years when i had to survive on $200 a month.
Never eat outside your place if you want to save money.
actually, if you only use good coupons for fast food/restraunts its about the same price as buying food at the grocery store and making it yourself. But I guess you could argue that if you only buy foods with coupons at the store it’s cheaper. actually, if you only use good coupons for fast food/restraunts its about the same price as buying food at the grocery store and making it yourself. But I guess you could argue that if you only buy foods with coupons at the store it’s cheaper.
Except groceries, produce, and cereal is a lot healthier than eating out and eating fast food. Fast food every meal is a quick way to a heart attack when you’re 40. Except groceries, produce, and cereal is a lot healthier than eating out and eating fast food. Fast food every meal is a quick way to a heart attack when you’re 40.
CharlieMurphy Profile Blog Joined March 2006 United States 22895 Posts #20 On June 29 2009 11:33 gchan wrote:
Show nested quote +
On June 29 2009 01:32 CharlieMurphy wrote:
On June 27 2009 11:31 Cloud wrote:
Eggs, cereal, milk and meat(maybe canned tuna if youre cheap).
Orange juice or some fruit and brocollis or spinachs.
That was my diet for the previous 2 years when i had to survive on $200 a month.
Never eat outside your place if you want to save money.
actually, if you only use good coupons for fast food/restraunts its about the same price as buying food at the grocery store and making it yourself. But I guess you could argue that if you only buy foods with coupons at the store it’s cheaper. actually, if you only use good coupons for fast food/restraunts its about the same price as buying food at the grocery store and making it yourself. But I guess you could argue that if you only buy foods with coupons at the store it’s cheaper.
Except groceries, produce, and cereal is a lot healthier than eating out and eating fast food. Fast food every meal is a quick way to a heart attack when you’re 40. Except groceries, produce, and cereal is a lot healthier than eating out and eating fast food. Fast food every meal is a quick way to a heart attack when you’re 40.
Well, if you are eating really cheaply off the supermarket then chances are the processed foods are just as bad as the fast foods. Well, if you are eating really cheaply off the supermarket then chances are the processed foods are just as bad as the fast foods. ..and then I would, ya know, check em’. (Aka SpoR)
The Problem With Cookie-Cutter Diet Plans
Why You Can’t Stay Lean When You Get Off Your Structured Diet
We have all heard of The Atkins diet, The Warrior Diet, The Paleo Diet and every other nutritional plan that promises to burn fat, build muscle, and allow you to achieve your physique related goals with minimal effort.
They make big promises, sound good in practice, but fail to deliver. Even if you do reach your goal, after you discontinue the diet, the fat piles right back on and you are back where you started.
What a waste of time.
Why does this happen?
It’s really simple. The proverb “Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime” comes to mind…
When you are following one of these predesigned diet plans, you aren’t really thinking for yourself. You are taking a generic set of recommendations that the author tries to apply to a very diverse group of people and hope it works for you. Different people have different bodies and different needs – why would one set of instructions work for everyone?
Lets have a look at low carb/Atkins style diets….
In the Atkins diet, there aren’t any concrete caloric recommendations – you are supposed to eat to satiety. The idea is that since you are eating a lot of fat, you will feel full a lot sooner and will naturally eat fewer calories. This may work for some people, but it can cause problems for others. (Especially people who are already lean, are looking to reach very low levels of body fat, and will no doubt run into Leptin and NPY issues in short order.) There just isn’t enough information included in the standard diet plan to make the information useful in this situation.
But, if you had a simple understanding of nutritional fundamentals like calorie counting, basic nutrient partitioning and know how to adapt your diet to fit your specific situation, you could achieve a great level of success.
This is not to say that some of the most popular diet programs around are a total waste of your time – quite the contrary, actually. The fundamental principles behind them are solid and quite effective – you just need to know how to apply them in the best manner possible.
What is the take home message?
In the end, your diet will only be as successful as the fundamental knowledge you have on the topic. In a perfect world, people would be able to read a short book, apply the recommendations and maintain 10% body fat for the rest of their life. This just isn’t the case though.
If you learn the fundamental concepts of nutrition and know how to apply them in your every day life, you will be able to achieve the body you have always dreamt of with relative ease. You will be able to eat the foods you want, when you want, and will be able to design your own diets that fit your specific needs with ease. There is nothing wrong with reading books and learning about all the various predesigned diets currently available, but if you want the results you desire, you need to think for yourself!
Study Intermittent Fasting to prepare for my XTended Fast Diet in the coming months. I have fad diets too – watch for my 3 Week Detox Fat Loss Diet also coming soon.
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Tags: atkins, Diet, dieting, fat loss, food, lose fat, lose weight, meal planning, meals, tips, weight loss
How to spot them and save money!
Straight of the bat, a good personal trainer will not come cheap, you will be looking to hire one for around 12-24 weeks, depending on goals. So when you see plans that are being sold for £20-£50, you know straight away that they are just sending you the same E-Book that they send to everyone else. Writing plans, creating diets and giving a client a good service cost money and time. So when you see your “Beach Body Workout Plan” online for £19, you know that something is off. You know that it isn’t going to be a custom plan that is made for you.
Remember, when you are spending your money on a workout plan, you want the results that they promise, You want a plan that you can trust to do its job. This is why the market these plans at this price, It is cheap enough that by the time you find out that it doesn’t work, or does very little, you aren’t too fussed about it and don’t bother to complain or ask for a further plan. Meaning they can sell these plans, with very little come back.
Now saying this there are some good workout plans out there for relatively cheap. These plans will either explain in detail what they plan to accomplish, how they are going to do it, and they tend to come with some kind of support. Also, there are some amazing online coaches that don’t charge the world. These tend to give you the custom workouts plans, custom meal plans (Macro’s and Calories). However, these are easy to spot and you can tell the kind of service you are going to receive.
3 Reasons to Avoid Cookie-Cutter Diet Plans (And Why Your Clients Will Thank You)
You’re finally working as a Health Coach! You’ve received your certification and are ready to take on clients.
You dive right in, giving your new clients the cookie-cutter protocols you learned in school. You’re so excited about this approach and know that it’s going to help you change the lives of so many!
And after weeks of working with your clients, they’re just not seeing much progress.
You’re frustrated, your clients are frustrated, and you’re both ready to give up.
Here at ITN, we’ve seen this far too many times.
It’s unfortunate but true. Many Health Coaches who don’t study at ITN are taught a cookie-cutter plan to use with their clients upon graduation.
What’s the problem with this?
There is no one-size-fits-all approach for anyone. We cannot emphasize this enough!
No two clients are the same. Therefore, no two protocols should be the same.
This is why, at ITN, we educate and give our Health Coaches the tools necessary to put together a protocol for each INDIVIDUAL client according to their psychological, spiritual, and nutritional needs.
As a Health Coach, you must be able to identify what health issues a client is dealing with on a mind, body, and soul level, and cater to those specific needs.
This is what sets you apart in an industry that can be crowded. Before you go out in the world and help others to live the best life they can (which we know you’re itching to do), it’s important you understand why a one-size-fits-all plan will ultimately fail you and your clients.
3 Reasons to Avoid Cookie-Cutter Diet Plans (And Why Your Clients Will Thank You)
1. Biologically
Even though many fad diets parade themselves as a one-size-fits-all diet, the truth is that there is no perfect diet that works for everyone.
Research is revealing that individuals have different nutritional needs based on a wide variety of factors, such as genes, level of physical activity, climate, body size, metabolic rate, and so much more. However, when’s the last time your doctor took the time to consider all of these factors and make personalized nutrition recommendations?
Even with the best of intentions, most mainstream doctors don’t have the time to uncover the various lifestyle, environmental, and genetic factors that play a role in nutritional needs. Therefore, at best they make general nutritional recommendations, and at the worst, they ignore nutrition altogether. But either way, when personalized nutrition isn’t implemented, individuals miss out on the potential for optimized well-being. You see, personalized nutrition is fundamental to greater energy, a stronger immune system, and a balanced body.
Certified Transformational Nutrition Coaches (CTNCs) are equipped to educate their clients about the centrality of nutrition to health and to work with them to co-create a personalized nutrition program.
2. Psychologically
Everyone’s life has presented them with different experiences that have shaped how they psychologically process and experience things.
Many times, these experiences leave them feeling alone and unheard.
Giving a voice to their deep, hidden fears and beliefs can help guide them to release, move on, and ultimately heal.
Cookie-cutter plans don’t address a person’s needs on a psychological level.
Understanding that this is an essential component of ultimate health will give a personal touch to whatever protocol you create for your client.
3. Spiritually
Spirituality is often overlooked in a one size fits all health coaching plan.
Why? That’s beyond us!
Helping your clients to cultivate faith and belief in something bigger than themselves is the secret to helping them get through the tough days and create real, lasting changes in their life.
As a Health Coach, helping them to experience transformation is your job.
A cookie-cutter plan doesn’t give your clients space or opportunity to explore what spirituality means to them or experience how it can help them to fill the void they’ve been feeling for far too long.
Want the tools to help your clients succeed using an individualized plan? Check out our Certified Transformational Nutrition Coach (CTNC) program to learn how you can set yourself apart as a Health Coach.
BONUS: Click here to take a free course!
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