Tag Archives: Weight Loss

Are You Eating Enough Calories? – Part 2


I’m going to assume if you’re not eating enough calories in the first place, you’re either just not hungry or you think doing so will help you lose weight. Another few reasons could be that you say you don’t have time to eat, there’s not enough hours in the day to prep your meals or the foods you eat in general just don’t have enough calories for your daily needs. I’m giving these examples as this is what I notice and hear the most often from people. I understand not everyday is perfect.

If you desire optimal health and/or your life depends on it, you should make long term nutrition goals come to life the safest way possible.  As I said in Part 1, if your body doesn’t get the nutrients and calories it needs for everyday functions, fat burning will slow down, you will lose muscle over time and performance in other areas will decrease as well. If you want to take care of your overall health the right way, you’ll have to nourish your body properly and at least maintain 30 minutes of activity 5 days per week.


Keeping yourself famished and/or and dieting too hard past what your body needs for it’s base metabolism is dangerous. Even if you don’t eat junk calories all the time or you feel you eat plenty of food and the meals you choose are super clean, you could still be under eating. There’s two ways to solve this problem. 1st, measure your estimated metabolic rate. 2nd, experiment with a solid meal plan. An equation to use to find a round-about answer for your resting metabolic rate is the Mifflin-St Jeor Equation. This would be based on your age, height and weight. Your real resting metabolic rate can vary greatly depending if you were 200 lbs and 6% body fat or 200 lbs and 50% body fat. Dr. Tyrone A. Holmes states

“Once you have determined your basic metabolic rate, you need to multiply it by the appropriate activity factor to determine your daily caloric needs:

Activity Factor

  • 1.200 = sedentary (little or no exercise)
  • 1.375 = light activity (light exercise/sports 1-3 days/week)
  • 1.550 = moderate activity (moderate exercise/sports 3-5 days/week)
  • 1.725 = very active (hard exercise/sports 6-7 days a week)
  • 1.900 = extra active (very hard exercise/sports and physical job)”

Mifflin-St Jeor Equation(calories/day): (Your resting metabolic rate)

Male: 9.99 x weight + 6.25 x height – 4.92 x age + 5
Female: 9.99 x weight + 6.25 x height – 4.92 x age – 161
weight in kilograms, height in centimeters, age in years



This equation paired with the activity multiplier can give you an idea of where you are at.  The most common place I would go to is Life Time Fitness for a more accurate assessment. They have all of the New Leaf Fitness equipment to perform a metabolic test which generally is inexpensive compared to getting it done through certain doctor’s offices. (If they even have the equipment) Most of the time, the results from the test can even be input into some heart rate monitors for a more accurate calorie burn when you train as well. Again, all tests have some margin of error, but it’s still important to try and find out your own personal numbers so you don’t have to guess as much with your nutrition. Make an appointment with Katrin Gebhard at Lifetime Fitness John’s Creek if you’re in the state of Georgia. She’ll take care of you.

If you’re smart enough with your food & have an idea of what calories you consume in the first place, finding out your metabolic rate may not even be needed. You could make minor changes to the way you eat and start seeing results immediately. For others, this may involve more work to see changes. Every person is built uniquely. Sometimes another person may require more tests to solve a health problem. In certain situations, someone can start adding extra fruit, vegetables, and proteins to their meals causing a possible medical issue to diminish. Food is the best internal medicine. What gets measured, gets improved! Track what you eat and how you train. See what you’re eating now, compared to what your estimated metabolic rate is. You can use those variables to see how accurate the measurement is for you, and the changes you need to make from there.


4,491 sure is a lot of calories! On this day, I had 2 good sized workouts. It was 90 minutes of back in the a.m., followed by 90 minutes of legs in the p.m. If you train more, you need to eat more!

After using this equation, and / or getting a metabolic test to determine a caloric goal to shoot for, experiment with various healthy food pairings. Use helpful apps such as My Fitness Pal to track your food. It makes it easier for a coach or friend to see what you ate for food, and if any changes need to be made  Also, be sure you actively participate in some sort of exercise program as this helps you achieve your goal of burning fat and building lean muscle. See what exercises suit your body, and how do you feel training based on what you are eating. Take pictures to note your progress. Without them, you will not know how much you’ve changed.  If you need help with creating your workouts, I can perform various exercise assessments with you to create a plan based on your body type, how you move, and level of exercise knowledge.

For creating your new habits, eat what you feel is a sensible healthy breakfast, lunch, and dinner. Add in a few snacks if need be. Consume what you think is “plenty of water”. If you have no clue on how much water you are supposed to be drinking, make sure you read my blog on Hydration. Click on the picture below to read more. Portion out all of your food. Measure and journal everything. See what a workout day looks like and also a non-workout day.


Once you have this information, then you can start slowly adding, subtracting or swapping things from your list as need be.  Always check with your doctor first. Get blood work done regularly so you can make sure your hormones are in balance. If anything is off, this can play a critical role in what and how much you eat. Are you stressed out? Do you get enough sleep? How often do you binge on your daily nutrition? These are key things you need to know and think about when gathering all of your information. Bring this material to your nutrition coach / dietitian to discuss your exercise routines, habits, and the way your body looks / feels. Follow some sort of scheduled eating intervals paired with routine exercise regimens. If you see positive changes, great! Keep going! If not, contact me to take a look at where your body is and if you are eating enough calories. What is your goal? Is how you’re eating now working towards the desired look of your body?

1. Erin Coleman, R.D., L.D. Minimum Amount of Calories Needed Per Day to Survive. Jan. 2014. Web. 2 April. 2015.

2. Mark P. Kelly, Ph.D. Resting Metabolic Rate: Best Ways to Measure It—And Raise It, Too. Oct. 2012. Web 21 April. 2015

3. Dr. Tyrone A. Holmes, Ph.D. Losing Weight with Basic Metabolic Rate: The Mifflin-St Jeor Method. Jan. 2011. Web 21 April. 2015

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Are you eating enough calories? – Part 1


There are people out there who don’t eat enough calories every day. Yes, 2/3 of the nation is overweight and obese. But even that being true, there are some of us that still don’t simply eat enough for what our body demands. Not eating enough calories during the day may run you the risk of damaging your body’s metabolism.  This side effect can be extremely negative leading you to experience dizziness and fatigue. Your body will have to struggle burning fat for energy. Your metabolism will slowly shut down.  In this process, your body will try and hold onto every tiny gram of fat you take in to protect itself. Let’s take a closer look into how a lack or calories can harm you, and what we could do to fix that.

Not eating enough of the “right” calories everyday puts you at risk for becoming nutrient deficient.  This harms the metabolic processes naturally occurring in your body. There is a certain amount of calories your body needs just for it to perform basic daily functions such as breathing, movement and sleeping. If your body is not receiving the bare necessities of nutrient dense calories for basic metabolic functions, it will shut down. Anything else you try to do for burning calories can cause muscle breakdown and a decreased metabolism. When there are periods your body is deprived of food, it considers muscle to be expendable and fat to be necessary. This unfortunately contributes to fat storage, which is the last thing anyone would ever want to do!

How do you know how many calories you need?  Allow me to use this quick reference guide found on www.webmd.com.




I had to cite this article I found on livestrong.com word for word. “If you’re not supervised by a medical professional, avoid dipping below 1,200 calories daily. Harvard Health Publications suggests women eat at least 1,200 calories daily and men get a minimum of 1,500 calories a day unless supervised by their doctors. Women who eat 1,200 calories and men who consume 1,500 calories a day will likely lose weight. To maintain current body weights, women often require 1,600 to 2,400 calories daily, while many adult men need 2,000 to 3,000 calories a day, according to the publication “Dietary Guidelines for Americans, 2010.” ”

People generally eat more than enough calories in a large meal, rather than portioning those calories throughout the day. Most of the time it is done during the course of dinner. For example, this scenario is somewhat like a bad diet of intermittent fasting from an inactive person. You wreck your metabolism barely having breakfast, if you even get it. Lunch may be healthy, it may be fast food, it may be just snacking until dinner time. By the time you get home, you might want to unwind for a second. You may feel lethargic from a long days work. You don’t have any prepped meals to eat nor do you want to prepare any food yourself. You look for whatever that’s quick & easy. Or, you order take-out not thinking twice about what you’re getting other than the meal needs to be absolutely delicious. Not all of the time is the choice a healthy one.



For some people, If your body has an excess of calories at once and has been famished during the day, it will generally horde any extra calories it doesn’t burn off as fat in case of another drought of food. Without even knowing it, you didn’t get the calories you needed for the day, slowed your metabolism, and increased your fat storage capability. Even if you are an active person who doesn’t eat enough, this could even harm the body causing it to slow it’s metabolism down to compensate for the extra exercise when there is a lack of calories for it’s basic metabolic rate. The way your body stores fat can vary from person to person. Some people gain weight, some people lose weight based on genetics. You can control how your body looks and feels through nutrition and training. You just have to work with what you were given and make it happen.


Trust me, I still get the urge to eat something wild. Most of the time I like to pick one meal on one evening of the weekend and just let loose a little bit. Your physique can afford to do this if you’re in between the 8-15% body fat range. Your body is more of a metabolic machine and can process calories quickly. The more body fat you have, probably the less cheat meals you can get away with. If I happen to get in a large calorie meal during the weekday, my favorite time to do it is usually my second breakfast or post workout. I still have the whole day ahead of me to make use of my extra calories. Even if the workout is late at night, the body can generally metabolize a lot of what you eat post workout if you’re medically fine, you train hard and eat smart. Remember, nutrient timing & your activity level can greatly affect what you can get away with eating that may not always necessarily be deemed healthy.

Stay tuned for Part 2 where I discuss 2 ways to solve the problem of not eating enough calories!indian creek апартаментыдикі племена африки відеофирмы кухонной посудыPrimeTime FinanceFMtrader reviewYokohama Geolandar G902кредит студентам без работысервис кредитденьги в долг 1000 рублейдиваны недорого в кредитдебет 26 кредит 70авто в кредит ниссансмартфон корпус металлhome for sale in miami beach flсовет юриста бесплатноbanc de binary registrationкракфаствконтактеtrade-market tradingкупить керамогранит в леруа мерленооо полигон одесса

Meet Jillian: Client Transformation


Jillian has had the most success on fat loss out of any female client I’ve ever trained to this date. She lost just a little over 65 pounds. Below is a testimony to the FrankWallFitness plan. There were some ups & downs along the way. But in the end, she came out on top & made a lifestyle change. I always say you need to prioritize your nutrition first. In her case, she pretty much had no choice but to eat 110% better to avoid health complications that couldn’t be solved through conventional medicine. Don’t just take my word for it, read it from her.



My journey with weight loss has been a battle I have fought for since I was 12 years old (currently 26). I was never the smallest girl. In fact, I became one of the “curvier girls” quite fast at a young age. With an average weight in the 140’s through middle school & high school, “small and fit” was not me!

My relationship with food unfortunately was unhealthy from a young age also. I used food as my comfort zone. I ate when I was sad, depressed, anxious, bored, or when I felt rejected. I also ate food to celebrate….celebrate ANYTHING!

When I was 19 years old, I was introduced to Frank Wall. I began training with him once a week. He began to teach me about eating healthy, & eating for fuel.  I started to change things in my diet, & learned the basics of good nutrition. Within a few months, I lost over 40 inches, & was the strongest & thinnest I had been in years! I was able to do hand stand push ups….I mean, who knew!


Within the next few years, life happened. Due to several things (death in family, took anxiety medicine that caused weight gain), I had fallen way off track, & gained 60+ pounds…which left me to be 200 pounds.

I joined back with Frank twice a week in 2011, slowly changing my nutrition again. I went from eating 2 meals of fast food a day, to eating 4-6 small meals filled with good sources of protein, carbs, & fats. My diet then consisted of meats: chicken, turkey, lean beef, & tuna mostly. I also ate veggies, nuts, greek yogurt, cottage cheese, some fruits (mostly after workouts with Frank), brown rice, quinoa, oatmeal, coffee with cream, protein shakes, & cheat meals on the weekends.


Within 8 months I lost 40 pounds & grew stronger than before. In the summer of 2012, I stopped training & saw a functional doctor for some health issues I could not get solved by conventional medicine. My doctor then put me on a strict paleo/auto immune disease diet. For two & a half months, my diet only consisted of meats: chicken, turkey, beef, also sweet potatoes, other veggies, coconut oil & avocado for fats, coconut milk, extra virgin olive oil, green tea, & water. I kept out: eggs, tomatoes, all nuts, dairy, all grains, all gluten(bread, pasta, crackers, cakes,etc.), coffee, all sugar (including fruit). In those 2 and a half months I lost 20 pounds. In a year, I lost 67 pounds. After healing from the auto immune strict diet, I stuck to a paleo based nutrition plan. I saw this fit best for my body personally. I felt healthy, my mind was refreshed, my skin was smooth & clear, I had more energy, & not to mention my metabolism sped up too!

I began training with Frank again in the beginning of 2013, & continued to have my ups & downs. I have formed extreme amounts of passion & knowledge for not only fitness, but for nutrition too!


Jill getting in a nice outdoor workout at Stone Mountain Park.

I prep my food the night before as I cook my dinner. I also go ahead & cook the next day’s lunches/dinners as well. When eating out with friends/family, I try & make the best decisions possible – grilled chicken & veggies or sweet potato, a good steak & veggies…sometimes a salad. There are always better choices. Sometimes, all you have to do is ask the restaurant! 🙂

My advice to someone beginning their journey to a healthier lifestyle is to hold steadfast & stay strong. You will have your down days when you feel like you are not mentally or physically strong enough to see the light at the end of the tunnel. Take it a day at a time, small goals turn into big successes! Every workout counts, & every meal too! When you do fall, get back up & throw self hate away. It will only stump your success. You will not see results over night. You may not see them in one month, but believe in yourself & keep pushing forward ALWAYS! Remember…this journey is for a lifetime!

*Height: 5’1″

*Starting weight: 200 lbs.

*Weight I got down to: 133 lbs.

*How long it took: a little over 1 year

*What I used to eat: fast food, processed foods, sugar, sodas

*Favorite foods now: avocado, asparagus, sweet potatoes, bacon (yes bacon)

*Favorite exercises to do on my own when I have little time: body weight circuits(push ups, sit-ups, squats, lunges, sprints)

*Favorite weight lifting exercises: DEADLIFTS! POWER CLEANS!  (Did you just hear that!? Deadlifts & Power Cleans! These are two phenomenal exercises that work a lot of major muscle groups resulting in a huge calorie burn, strength gain, explosiveness, & lean physique. )

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The Power Of Hydration


With so many fad diets and plans on the internet nowadays, it gets so confusing for people to find the best way to burn fat. Most of the time, going back to basics gets you in the right spot. Don’t over complicate it. Have you ever thought about drinking more water? Most of the time we fall short of getting the right amount of fluids in. Chances are, even if you think you consume plenty of water you’re not. Heck, there are even some days when I fall short of drinking an adequate amount. Staying hydrated can be one of the best ways to blast extra fat off your body giving yourself numerous health benefits while preventing many problems.

People are generally dehydrated. So much, that chronic dehydration affects over 75% of the American population. If you haven’t had any water in the past few hours, it’s time to go smash a bottle of water.  When you wake up from a nap or a long nights rest, you’ve been sleeping a pretty decent period of time without an intake of water. Are you feeling thirsty? You are already in the beginning stages of dehydration. If time & time again you constantly ignore your body’s need for water, it will delay your sensitivity to being deprived of it. The effects of dehydration will take an even harder toll on your body. Still not sure if you’ve been drinking the right amount of water? Check your urine. This chart below will show you where you are at. If you just took your multivitamins, your urine may be bright yellow the next time you use the bathroom. So don’t worry about that too much.



Dehydration is something the body cannot adapt to. When you’re running low on water, it impairs every other function of your body. Obviously the air you breathe is pretty important. It’s number one on the survival list. You’ll die within minutes without oxygen. The second most important item your body needs to survive & function with is water. Your body could last about 3 days without water, maybe a little more depending on circumstances & if you had any food. Food is the last thing you’ll need to live. You could potentially go about 3 weeks without it. (But please, do not ever try this!) You could argue that this is one of the most important blog posts you’ll ever read on water consumption. You really can’t go without it.

There are plenty of health benefits to drinking water such as:

-Boosting your metabolism

-Increasing energy

-Improving skin complexion

-Flushing toxins out the body

-Preventing joint/muscle pain, sprains, cramps & headaches

-Preventing kidney stones

-Increasing your body’s ability to burn fat

The list of benefits to drinking water could go on forever. On the other hand, issues may arise due to a lack of water. Dehydration headaches can be one of those. Headaches are one of the most common disorders of the nervous system. Nothing feels good when you have one. You probably think about taking a pain reliever before you ever give thought to how much water you have you drank recently. The brain is composed roughly of 80% water. So when water is absent in the body, the brain begins to shrink some pulling it away from the skull. As these brain cells shrink, it creates stress around the brain sending signals of pain resulting in a headache. There is less blood flow & oxygen available to the body when there is a deficiency in water, worsening the headache. Blood vessels in the brain dilate to receive more oxygen & circulation of blood resulting in even more discomfort. It could take a few hours before a substantial amount of fluids are replaced in the brain. An ibuprofen may provide some temporary relief, but it does not solve the problem. Make sure you replenish the water in your body so you can dismiss the chance that your headache was caused from a lack of it.


Drinking water first thing in the morning basically allows your body to readily absorb more nutrients by adequately hydrating it. Drinking enough of it flushes and pushes a lot of the toxins out of your body cleansing the colon. This in turn will give you a better skin complexion. It can prevent you from getting sick as much eliminating bacteria out of your system. When food is broken down properly & absorbed into your system, your metabolism functions more efficiently. There was a German study comparing energy output versus consumption of water in individuals who had an ideal healthy weight for their age and gender. Researchers found that after about 10 minutes had passed from drinking at least 17 ounces of water, the metabolism of the men and women increased by about 30% lasting upwards of 30 – 40 minutes. Wow, pair that with some morning cardio & you got some serious fat burning action right there! If you’re looking for the natural fat burner, it’s called sufficient hydration, nutritious food, cardio, & resistance training. Try cleaning up these areas before you even think of trying a weight loss supplement.

So how does this morning water cleanse work? I’d advise you to have at least 2-3 cups of water right after you wake up. It seems like a lot at first, but your body will get used to it. Do not eat anything for 30 minutes afterwards. I doubt you’ll even think about food after drinking that much water for the first time. This is the perfect amount of time for you to wake up, shower, and/or begin cooking breakfast. If you want to incinerate even more fat , start your empty stomach cardio (be sure to supplement with bcaas)! After that time has passed, your body will be hydrated from all of the water you just took in. Your body can absorb the water in as little as 5 minutes to as long as 2 hours. If you eat food beforehand, it could take upwards of an hour just for the water to get into the large intestine depending on how much you ate. This will delay absorption even further causing you to be dehydrated even longer. Some water will pass through your urine as an excess of fluid drinking this hefty amount, but it insures the toxins are expelled out of the body.


You generally eat less drinking water. Since water has 0 calories, it doesn’t add anymore to what you already take in. Your appetite is up when you’re dehydrated causing you to eat extra. Your body can send a mixed signal saying you’re hungry, even though you are really just thirsty. It will try & pull as much water out of the food you eat as it can to hydrate itself. Try downing a large glass of water first when you feel a need to snack outside of your regular meals. Drink 8-16 ounces of water & wait 15-20 minutes. Then, eat if you are still feeling hungry. Avoiding temptations of unhealthy foods & making sure you are hydrated first can keep you from gaining undesirable weight.

Your body processes warm liquids differently than it does cold liquids. Cooler liquids are absorbed faster, & is best to drink before/during/post training. It can help deliver more nutrients to the muscles faster. Cooler liquids pass through the stomach faster. This process is known as rapid gastric emptying. This is beneficial to athletes and even the general person who is working out to be in better shape. Hydrating faster prevents your stomach from feeling as full. The temperature of the water you drink doesn’t matter too much at any other time. It’s whatever you prefer.

When it comes to preventing kidney stones, the best treatment is making sure you drink a substantial amount of water every day. Water treatment is great for this because most of the time it can offset some of the dietary problems that are part of the cause. Overweight & obese people will have a higher chance of passing a kidney stone. The formation of kidney stones generally starts with a lack of water. The urine usually becomes so concentrated with substances formed in the body such as phosphorous & calcium. When the body gets what it needs from food, the excess waste is sent from the bloodstream to the kidneys & is dispersed as urine. When there is a shortage of water, this waste can become concentrated enough to begin to form small stones or crystals.

An oversupply of sodium in the diet can lead to more kidney stone formation. The surplus of sodium causes the body to release more calcium into the urine. This mixes with phosphorus & oxalate to form the stones. Sometimes, these stones are small enough to pass without pain & you’ll never know it happened! That is the best case scenario. If you have had a kidney stone before, you need to drink enough fluids to produce at least 2 liters of urine per day. Depending on the weather and your activity level, you may need to drink more water than average. Sodium is the main thing you need to reduce before you even consider lowering the amount of calcium you take in, which most people are deficient in. Do yourself a favor to stay hydrated enough so you can lessen the chance of this happening to you!


Photo courtesy of www.nasm.org

The National Academy of Sports Medicine (NASM) recommends you drink at least 96 ounces of water per day. You must drink additional water when exercising , training in a hot climate, and/or if you are overweight. Consume an additional 8 ounces for every 25 lbs above your ideal weight. For every pound lost during exercise, you should ingest at least 20 ounces of water. I tell most people to try & drink a gallon of water per day. You’ll be close in the zone if you fall short of that. If you know how much you drink you have something to measure. It’s the same with your food. If you don’t record & track your performance, how do you improve? Why would you guesstimate? Imagine driving your car without a fuel gauge or even any other instruments that assess distance on the dash. You’d constantly worry about filling up your gas tank. You’re at a standstill when your vehicle runs out of gas. Almost the same as when you’re dehydrated, your performance is wrecked. Your heart rate increases. You feel more drained from exercise than you actually are. Your body consumes more energy than it normally would causing you to fatigue quicker.

60% of your body weight is water. Even losing 2% of water in your body can reduce your performance & circulatory function. The average person consumes roughly 20 ounces of water a day. I’m surprised how these people are even still alive! I always aim to consume at least a gallon of water per day. Sometimes, I near a gallon & a half. Water facilitates the breakdown of fat in your system. Chemical processes occur that break down fat. The remains of these processes are either used for energy or discarded as waste. Water helps your organs filter out this waste to your bladder which is discarded as urine. DISCLAIMER: Drinking a ton of water doesn’t get rid of fat in your body! Water is the mechanism to flush fat from your body. You need to make a lifestyle approach to exercise, nutrition, & proper hydration. This is what creates sustainable results. Eating enough of the right foods & exercising regularly will trigger your body to burn fat weekly. It all adds up over the year through the months of continuous effort.


Water also helps prevent joint/muscle pain by keeping cartilage/tissue soft & hydrated. Glucosamine works in this way by helping the cartilage absorb more water to stay lubricated. If your joints don’t have enough water to retain, they will slowly dry out & you will ache. It’s important to have an adequate amount of water in the body paired with quality eating habits. This will have your metabolism operating optimally. You will have an easier time getting results when systems & processes within your body are engaged efficiently.

In conclusion, there are more than enough reasons listed here as to why you should drink more water. You want to burn fat, have more energy, have radiant skin, live pain free, & cleanse your body of potential sickness. What I’ve discussed in this blog doesn’t even cover all of the benefits of water & the health risks of dehydration. Water may not be the only thing you need to help improve the quality of your life, but it sure is a priority. Eliminate any doubt if a lack of water is the cause for any health issues you may have. Reach your goals sooner by staying educated, hydrated, & practicing the right lifestyle choices. Did this information help you? If so, please comment below & share this post! I would love to hear your feedback. If there’s any other topics you’d like to read & learn more on, post your thoughts in the box below. Let’s see how I can help you live a better life!


1. Department of Kinesiology. Pharmacokinetic analysis  of absorption, distribution and disappearance of ingested water labeled with D₂0 in humans. Université de Montréal, Quebec, Canada. 14 Oct. 2011. Web. 4 Jan. 2015.

2. National Academy of Sports Medicine. Nutrition. Water. 2007. Web. 28 Dec. 2014.

3. Franz-Volhard Clinical Research Center and Helios-Klinikum-Berlin. Water-induced thermogenesis. Humboldt-University Berlin, Germany. Dec. 2003. Web. 6 Jan. 2015.

4. National Institute of Diabetes and Digestive and Kidney Diseases. Diet for Kidney Stone Prevention. Feb. 2013. Web. 8 Jan. 2015.Allison Island арендавидеокамера sony dvdwhere can i buy cute seat covers for my carTeXet DVR-701FullHDраскрутка сайтафото девушек в мини юбках смотреть бесплатнокредит в череповцеденьги взаймы в борисоведеньги в кредит теле2кредит со 100 одобрениемонлайн заявка на кредит пермькредит наличными в сургутеkexibq bynthytn vfufpbyнаследство правоинтернет раскрутка сайтакомпании продвижение сайтаздесьздесьrjyntrcnyfz htrkfvfwobsвелосипеды харьков барабашово

How To Cook Turkey Lettuce Wraps

Turkey Lettuce Wraps

With Summer less than 2 months away, it’s really time to kick clean eating into high gear. You can still have a lot of flavor in your food, while staying lean and tight at the same time. A personal favorite meal of mine is the Asian inspired Turkey Lettuce Wraps. They are a Low-Carb, High Protein, Healthy Fat packed dish. Pair additional vegetables as a side with this meal, and it will fill you up any time of the day. This recipe packs a ton of flavor, keeps your taste buds happy, and you can maintain your physique while eating this food!

Before I ever became a trainer and got serious with eating healthy, I used to eat Cool Wraps for lunch a few days a week. I’d have two of them with a whole packet of Caesar dressing & a large order of waffle fries with lots of ketchup. Let me tell you, it was delicious! But eating these items all the time never kept me really lean. The meal I just described was well over 1,000 calories. The average person does not need that many calories at once often.  I’d rather someone have that meal once a week as a cheat, rather than a staple of any nutrition program.



The Nutrition in this cool wrap isn’t too bad if your simply tracking calories for the day. It’s pretty much just cheese, chicken, lettuce, and a tortilla. Most people wouldn’t eat this wrap by itself though, and can easily add almost another 200 calories to it if they aren’t careful with dressing.  Add fries & a sweet tea, and you’ll be at the gym a little longer the next few days! Some tortillas are ok to use, but I’ll mention that in another blog post. Cooking something from scratch usually involves healthier options.


The calories for this recipe in the lettuce wrap will have higher calories in fat if you add the avocado in it. That’s ok. Keep your carbohydrates in moderation. Have them, just don’t go crazy. The more healthy fats your body has, the more it can use them for energy. (If you’re eating them at the right time of course) The ingredients in the lettuce wrap are more fresh than a cool wrap. I probably eat @ Chick-fil-A once every 6-8 months if I’m in a bind & it’s the first thing I see. If I do, it’s always delicious! With enough of that said, let’s read the ingredient list for our Turkey Lettuce Wraps.


  • 2 cups of water chestnuts (480 ml)
  • 1 cup of shallots (240 ml)
  • 1 cup of mushrooms (240 ml)
  • 2 tablespoons each of Sambel Olek & Chili Garlic Sauce by Huy Fong Foods
  • 1/4 cup of black garlic (60 ml)
  • 2 tablespoons of crushed red pepper (28 ml)
  • 1/4 cup of sesame oil (60 ml)
  • 2 tablespoons of low sodium soy sauce (28 ml)
  • 1/4 cup of fresh oregano (60 ml)
  • 1/4 cup of fresh basil (60 ml)
  • 3 heads of Romaine lettuce
  • 2 pounds of ground turkey (~907g)


  1. Add ground turkey, basil, and oregano into a bowl and mix together.
  2. Turn on your stove and heat up a non-stick cooking pan to medium-high heat.
  3. Add your turkey mixture to the pan
  4. Occasionally stir the turkey mixture and cook for 10 minutes. You can also use a cooking thermometer to check the temperature. The recommended minimum temperature is 165°F (~74°C).
  5. While the turkey is cooking, turn on a second burner on your stove and heat up another non-stick cooking pan to medium heat.
  6. Add sesame oil, water chestnuts, shallots, mushrooms, crushed red pepper, black garlic, Sambel Olek/Chili Garlic Sauce, & low sodium soy sauce to the pan.
  7. Mix the ingredients in the pan.
  8. Occasionally stir these ingredients as well for 10 minutes.
  9. After both pans have finished cooking, combine the two together.
  10. Slowly add a few spoonfuls of your delicious recipe to your lettuce.
  11. Optional: Add avocado slices and squirt lime into the lettuce wrap.
  12. Optional: Combine this dish with a healthy plate of vegetables for a filling meal!

Time Sheet:  

  • Prep time – 5 minutes.
  • Cook time – 10 minutes
  • Total time – 15 minutes.

Nutrition Facts

  • Serving Size: 4 oz (113g). Recipe makes just about 6 servings. (3-4 servings for most guys. I ate 3 meals with this recipe myself!)
  • Calories – 325, 450*
  • Fat – 17g , 28g*
  • Carbs – 15g, 22g*
  • Protein – 24g, 26g*

*Denotes with avocado

You want a few handy recipes every day of the week to rotate through. If you have more variety and flavor in your meals, it will be much easier to stay on track and consistently eat well. If you don’t put much love in your food, it will feel like a chore to eat healthy. Remember to read my blog post on Healthy Seasonings for more ideas on how to flavor your food.


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