14 - Q&A: Counting Calories, Favorite Snacks, Food Variety, And More..

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do you want to learn how to get healthy perform at your best and create body composition changes that lasts in this

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podcast we're going to talk about all things Fitness Nutrition health and mindset you're going to learn how to create real results and most importantly

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how to maintain those results in the long run I'm your investors I'm Christine and Dally and you're listening

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to talking nutrition [Music]

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what's up guys episode 14 welcome to talking nutrition I actually lied in my newsletter this

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morning because I said we were gonna record an episode on the periodization this morning or this afternoon oh yeah but

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we're not so that one's gonna have to wait we were going to talk about or we are going to talk about different phases or

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seasons of nutrition and how you can kind of plan for the rest of your year I think by the time that that one comes

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out it's probably gonna be November still going to be applicable but basically I already just want to put

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it out there the different phases or seasons of nutrition they kind of come and go right so if you've been dieting a lot for

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example you probably want to go back to maintenance if you've been maybe not really paying attention to

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nutrition at all maybe it's a good time to get started and start building the right habits

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right but yeah seasons of filtration come and go just how people certain people

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just leave their Christmas tree up [Laughter]

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and then some people or most people actually put them away after Christmas

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yeah I thought so oh my gosh I'm dying where is it though

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that was so good you said that like so slowly um

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for people who don't know I kept my tree up for quite literally like

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two three years I had this like mini tree and I kept it up all when I lived

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in Salt Lake City and then I cut I brought it to Michigan kept it up in

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Michigan and then we moved to this house this new house last year I had it up here and

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then and then Eric the other day surprise for you and uh

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he's like close your eyes and I close my eyes and I and he comes in and he has a

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brand new Mini Christmas tree that like matches our Barrel that we have in the corner and I was like I'm like I thought

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I couldn't love you anymore but I love you so much

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oh that's great that it's still there yeah I mean I just love it it's it breaks me like cozy Vibes it's like

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peaceful and like there's nothing better to me than cozy Vibes like I love fantasy vibe so yeah like the stories of

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Rose by the fireplace oh I know they're literally the the best like I love

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seeing that it's so funny she's talking about the thing is is like we're gonna put like a little piece of glass up on

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the bottom because yeah that's a good idea things are like kind of sometimes the fire pops and it flies out I'm like

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so she's probably gonna try and scooch through the side because she literally like goes in like this far next to it

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I'm like please stop like you're giving me anxiety but I know she loves it yeah so for

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nothing like I I'd like that time of the year like as you know like we don't get any

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sunlight here for two months and that is one thing that kind of helps there's a lot of

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lights you know especially in the city yeah every window of every house has like a lights like people make like a

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thing right it's cozy you make a point of it like yeah there's there's light in the windows and it does help I feel like

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yeah yeah like as much as you of course like you know this of course you know my

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energy it sucks around the time I definitely drink a lot of caffeine then yeah but like

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it's uh it's something that helps and it's it's a nice time of the year so I'm actually looking forward to that already

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especially because I'll be back in maintenance by then so by the time of this recording I have

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about three three sorry weeks left in my cut so I'm going hard to last couple weeks

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but I'm excited I'm gonna share everything a lot of my clients just like your heart's looking so lean I'm like I

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know I'm like he shocked me the other day when he came on Instagram and that

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was only like a I think like a two-week Gap or something between an episode you made a lot of progress in that like two

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weeks yeah that's when like the face fat started going and then now like the very

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end like the the lower like stomach areas going yeah

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um so I'll start off go ahead so question from Caitlin this came through

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uh so you could ask podcast questions in the link in my bio and it will email it

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to me so this one came through that um so she asked when using if you use an

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intensity multiplier to calculate tdee have you ever or can you go in between

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the suggested numbers given for the equation so she's talking about online calculators that calculate your TDE so

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total daily energy expenditure and they give you the options like light exercise it's it's calculating your BMR times

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1.375 and then moderate three to five days of exercise BMR times 1.55 and and

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so on so she's asking could you use a middle ground BMR

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for example BMR times 1.45 so if she was in between like light and moderate she's

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asking I don't so first of all when I use like

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a TDE calculator um to get an estimate of someone's total

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daily energy energy expenditure that I'm bringing on you know as a nutrition

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coaching client but it is a complete estimate like I really

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don't even use it like I'm just look looking at it more or less I am looking

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at what they're currently eating right now okay so I get them to track seven

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days of food and see how much they're eating and then we take a deep dive like we get on a call and we take a deep dive

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into their past adding history with the last uh you know year two years have

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looked like because that gives me you know a pretty good idea of like potentially where metabolism might be

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sitting you know what's kind of like what's happened with that um so I don't go in between no

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um it's very much just used as

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I don't even know the word like it's it's used as

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um it's an estimate yeah like it's an

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estimate um I think what she's think you're just it's being over complicated

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in this quite like she's just over complicating it a little bit so

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my suggestion would be to go on a little bit of the lower end so

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like there's different calculators are going to give you different numbers so like I'll use like BMR calcul BMR uh

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calculator.org and then you could use like something like Precision Nutrition or like Harris Benedict and I'll kind of

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go in the middle of based off like what they they've given

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um but I still recommend you track your food for seven days and you go off of

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that and see what your weight is doing like average your weight and if you're if you're maintaining with those

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calories that you're on or like do it for two weeks that's going to tell you where you're currently at and then you

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can kind of if you need to increase for a period of time if you need to decrease now okay you can go from like where

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you're currently at totally don't overthink it just get

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started with a number and see how your body responds if you weigh yourself you'll know yeah if it's too much if

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it's too little or the right amount right you would I I technically like uh

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in a I would actually want my clients to track for two weeks right but I mean we

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just don't because we want to get started um but someone if you're not working with the coach and you're not in a rush

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which you shouldn't necessarily be in a rush um track for two weeks like how you've

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been eating don't change anything eat exactly how you've been eating get

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your weight in every day and get an average of your weight if it's going up you know you're kind of in this like

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Surplus um if it's staying the same your at maintenance area if it's going down

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you're you're in a deficit yeah not just that I mean for a lot of

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people who start looking into this they also just get into tracking so that's

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also something which is also a reason why I wish we had two weeks or I mean we

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could do this but realistically like our clients do we want to start making results you know yeah and I do I do

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think that one week is pretty good already however two weeks you know just give it to you

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like see how it goes get consistent then maybe adjust if you need to yes totally

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yeah even when a client comes on like I'm like these couple weeks are still text testing weeks like I tell them that

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I'm like totally this is where I'm still seeing you know what's going on I'm gonna give you this to try and hit but

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we're still in this like testing area yeah and then we just see how you respond

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that's exactly what I do with uh the people I just did macros force in September I did macros for people for

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free to just fill in the form yeah and uh I shoot them an email with a bunch of

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questions and then eventually after a couple you know a couple emails I send them the numbers I told them like yo

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start with this right like I don't have that much information like tried to collect as much as possible

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but start here and see how it goes two weeks see what you do you know uh what

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your way does I should say see how you go and then maybe like feel

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free to get back to me but like give this a chance first and I think especially if you're doing this on your

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own like Christine said give it a shot two weeks and maybe adjust when you need to afterwards but

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until then just get consistent first right and see how you respond because those formulas they're great and we use

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them sometimes but it's just an estimation like we don't really know if it's going to be too little right much or actually close

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enough yeah alrighty next question from That's nelly.flora So

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maybe you could talk in one of your episodes about calorie counting I would like to know how you count

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properly and how small amounts you should count for example if you eat bread with a

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little bit of butter and cheese should you count just the cheese and the bread or the butter too I think this is a

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great great question because that butter can actually make a big difference

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especially if you see how much some people use I personally don't but you know

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um I think you can make a very big difference and I I even want to say that could even be the thing where a lot of

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people might go wrong right they think hey I'm trying to lose weight at X

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calories but I'm not right it's those little things that can really

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add up so how to do it right how to track calories or macros you know correctly

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um I'm just gonna go down a list of bullet points that I put put down because I think that if you go with this

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approach you are going to see results and you can really figure it out now with the tracking as Christine

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already said too like you do kind of want to get started and you know figure it out first and test it out

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but we always start with that food diary we track your food hey if you're on your own give it like one or two weeks and

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then track your average weight so that's very important average weight take time to get used to the app but the

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app you want to use is chronometer like that's what I use myself that's what Christine uses that's what we both use

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with all of our clients or at least for me all of our my clients and um

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I think it's the best like hands down right they have their own database the common

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food database which you should be tracking for the most part so the common foods are just generic Foods right bread

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bread uh potatoes bananas cottage cheese chicken whatever normal stuff

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try to use that one as much as possible those are the foods we want to focus on anyway remember 80 20.

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now um if it's not really a generic thing say like like fruit loops for example

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which is always the example I use that's more brand specific there's not really like a generic Fruit Loops well in that

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case look up the brand if that is not in the database log something similar

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but try not to add stuff yourself I see this time and time again and especially if you that's why I hate my fitness pal

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because you have a database of like a million different you know options and

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they're usually incorrect right food labels are already incorrect for the most part

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and people add stuff with the wrong categories or macros whatever it just becomes a mess so use chronometer use

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the common foods database for the most part which is really cool by the way because you get the micronutrients too

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then next do not log calories burned this is very important because when you calculate that TDE

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we already include your activity so don't log calories burned

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and also do not eat back those calories if they are in your app log everything so

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including the butter yes you definitely do want to log the butter as well you'd be surprised of how much of a difference

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that can really make a little bit of olive oil a little bit of butter a little bit of cream cheese whatever

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let's say it's 30 calories or 50 whatever doesn't sound like that much but what if

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it's 50 here if they're there and maybe 60 there and then 10.

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might just be the difference between losing weight and not at all right um so log everything and try to be

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accurate enough now how small amounts I usually say rounded up or down to

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fives or tens right if something is like 51 gram just log 50 grams in your app if

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something is 34 grams just go with 35 right don't go on the single grams it's

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unnecessary but you don't want to keep it consistent lastly the foods that you don't

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necessarily have to weigh all the time and you can be a little bit more you know eyebally with or fruits and veggies

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what I really like in chronometer too and this is what I do with you know when I eat my veggies for example you can log

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like one medium carrot or like a large Apple whatever sometimes I double check

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the weight just to kind of see but you know let's be honest the difference between like 50 or 70

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or even like 100 grams of like lettuce it's like nothing you know so with that

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stuff you can be a little bit more you know like ballparky but like try to just learn from tracking and that's my last

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Point here is that you want to give tracking an honest chance to learn from

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you can go through your transformation you could go back to maintenance and once you're at maintenance that's where

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I would say like let's move away from it because personally I think it's equally important to do with and without tracking

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but use it like give it an actual chance like track for at least 30 days before you decide hey

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this is for me or not because most of the time you know especially those first couple weeks if you've never tracked before they can be

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frustrating but let's be honest anytime you get a new phone or you start using a new app

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or whatever it may be it's also annoying but you get used to it anyway right right so be open to it

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and track accurately and then once you're good I'd say you know be more

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flexible move away from it but it just depends no when the time is right [Music]

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um first couple months of I mean it depends

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on the client but like most all clients um who haven't tracked or it's been like

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a long time um mostly people who have never tracked

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before like I really get them to be fairly strict with their wing and

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measuring at the beginning because I want them to see what four ounces of chicken looks like and what's in four

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ounces of chicken as far as like how much protein how much fat you know so I really want them to be actively tracking

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way in measuring so they learn portion sizes like it's so important

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um for long-term success long-term change just you know awareness around food in

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general so the first like couple months we will be doing that you know when they're at home do I expect that when

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they're out no but when what they're doing at home is going to translate into

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eating out and being able to control that as well right so yeah we go like

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hard in the paint at the beginning and then we I tell them okay like once you're like comfortable with these

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portion sizes I I don't expect you to be like weighing and measuring every single thing will still continue to you know

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track um so that I can see what they're eating and they can see what they're eating and

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I mean it creates Freedom that way um but then like you said in different

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situations I will have them reduce the amount they're even on the tracking app

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um once they're in a comfortable spot but like if you're if you're trying to cut or like something like that we will

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definitely be tracking you know just because it's the best bait for your buck period

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um in accurate accuracy um but yeah you pretty much touched on

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everything there people often ask me this question so why do my calories not

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match my like why do my macros and calories like why are they off um so as long as you're hitting your

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macro so protein carbs fats you're going to hit your calorie Target but sometimes the calorie Target can be off right and

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that's because nutritional labels can be up to like 20 off um you know like Johann said entry uh

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entry errors people adding in stuff that's just like not correct sometimes like net carbs and and fiber can play

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into that as well alcohol can play into it as well um so as long as you're hitting your

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protein carb and fat targets you are hitting your calories so more more focused on those when you're tracking in

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the app versus looking at your calories definitely

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all right next question Christine how many res days do you take and what kind of snags do you eat I put this in

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here because like so many people ask me this question [Music] um it kind of depends okay so as far as

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rest days go it depends uh when I was like

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heavy into my CrossFit days I was taking two full rest days a week

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um like doing nothing okay because people think that like active recovery is rest days and it is not okay like

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going on 45 minutes yeah like going on like a 5k easy run is not a rust day a

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rest day is you doing nothing and not stressing the body so when I was crossfitting Slash

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competing that was two days pure rest now I train

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three to four days a week so I'm taking you know depends if I'm training three

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or four days a week so sometimes you know four days um and again I'm not doing anything on

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those days but resting and steps so like all I focus on is like hitting my eight

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to tenk steps just making sure that I'm you know still moving in some way but I'm not stressing the body at all

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so that's that's where I am right now with my rest days and I'll probably stay there I don't see myself ever going back

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to training five days a week I feel really good training at three like four

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days to honestly is like sometimes that's like even pushing it for me like I'm I'm starting to

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transition into three days a week like full body um because I just I I like that it makes

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me feel good I like four yeah I like four cases for me like Forest wraith I think two you

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know something that you've been doing like you've built like a really solid foundation like yeah you've been

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training a lot and currently you're not really chasing right performance goals for

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example no so now you can also play with that then it's so much easier to kind of maintain on a little bit less a name you

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know it's a rose yes but like hey like it's great sometimes

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you know for your schedule to only have three of those sessions right right yeah it's a good leave sign for work yeah and

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like free time like I'm loving yeah it's great so I'm like I'm I'm on work mode

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so that's okay you're right yeah free time too obviously yeah so and I find that I just I'm recovering

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better right I recover better with three days first five um and then what kind of snacks do I eat

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so lately well okay when I think about any time I think about eating I'm trying

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to have something balanced right so a protein a carb fiber fat

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um so it kind of depends I go in phases of like different snacks

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but sometimes my snacks are actually just mini meals and so I'll have like

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oats with some protein powder chia seeds and not butter so like that's like a

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could be a midday snack for me uh a smoothie fruits um

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nut butter protein powder same type of thing uh that I'll do lately I've been

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doing like Greek yogurt with some gluten-free Oreos

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um and then I I've been adding a little bit of this like not so butter I don't know if you've ever heard of that but it's

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really good so you're getting like your protein from the Greek yogurt

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um my go-to is I have these meat sticks so like they're turkey sticks and I have

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two of those and I think that it ends up being like around 16 can you hear her

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it's not that bad it's not bad um it ends up being around like 16 grams of

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protein so I have two sticks and then I'll usually pair it with some sort of fruit so I'll have like an apple or

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grapes or something like that um

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and then sometimes I'll just if I have leftover food in the fridge from like my

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dinner I'll do a small meal from that food so it's not necessarily like

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smackish food it's still a meal but it's just a little bit smaller amount

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um those are pretty much my or sometimes I'll like run to Starbucks and I'll get

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I'll get the egg white bites and then I'll get like uh uh almond milk latte

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that's nice like I love something like that you know something different so I

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mean I'm always just trying to think about it being a balanced snack

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um whether it's a smaller amount or if it's like a mini meal

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like that I think personally right now because I'm like at the very end of my cut I'm I'm just on

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meals you know like yeah it's still not it's not crazy low which I'm very happy about but like I'm for my

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time I was like I'm on low calories and my meals are smaller I'm still getting five feedings in because I'm gonna keep

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my protein in check um I realized since yesterday morning

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like my like nutrition like highlight of the day

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no it's like my peanut butter in the morning because I do I do like oh it's with you

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know protein and berries yeah and then I have like peanut butter for snack for for a healthy fats but I just I just eat

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it like straight from spoon you know and that's my highlight of today like I love that so much funny how that works when

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you're dieting yeah but like no I I like peanut butter like yeah I can control it

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uh but I used to have I remember when I was doing this is back when I was doing the Zone diet oh gosh which you know

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it's like yeah it's way it's way too little for it yeah okay yeah I would

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have these episodes over I was rushing to work and I figured okay like I didn't get my dinner and let

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me quickly get something so I'd get like a pack of these uh like crisp breads

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and a jar of peanut butter and I would just [Laughter]

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I would have to hold a jar stop seriously like in a meal yeah with like wow with those crackers in and that

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must have been I don't even know how many calories but like that was so much but like long story

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short I've I love peanut butter but like that's one and that's just a

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daily meal and I legit like I really enjoyed it you know yeah um otherwise you know what I also really

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like we have this um so we have these rice crackers that have like chia seeds

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as well they're really good and they're not like the usual ones they're slightly different

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they're way better because usually like normal rice cakes I I don't like them too much but they're like they're

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different for some reason I don't know but I have those with like the uh we have like a sugar-free apple pear jam

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it looks like crack it's super yeah so that's one and then more processed stuff

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I'm big on Oreos um not at the moment because I'm dieting but I'll have those every now and then sometimes I'll just sprinkle like oh you

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know sprinkle some on my oatmeal um other times what else do I like I in Spain when we

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were on the trip at Lidl I'm not sure do you have do you guys have little in the U.S

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oh no it's like a supermarket chain like no I know it's like probably German or Danish but I thought it was

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International but they have these uh protein yogurts it's like a cup oh yeah like it's it's like this it's like 25

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grams and they also have like a protein drink like a protein milk

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dogs were super good and I really like those as well so even when I'm snacking like I'm still including well definitely

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protein um and then just kind of whatever I feel like sometimes it's processed sometimes

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you know Whole Foods usually Whole Foods for the most part yeah I've been crushing dried mangoes too

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so good yeah that's super good oh they're great like when I'm low on my carbs or something I just Crush some

28:51

dried mangoes yeah it's the best it's good it's like an easy way to catch up as well yeah

28:57

all right next question from a real sea bass it's the second time we gotta question that

29:03

from him thank you for supporting us here we go so I would love to learn more

29:08

about weight and fat loss uh in terms of heart health so I've heard the rumor

29:14

that your heart doesn't care about body composition just wait but that can be true right

29:19

as always it depends so

29:25

having too much body fat right being overweight being obese and I feel like I have to be careful saying this but like

29:31

it's not healthy for you hey what's up Bros there she is

29:38

I love this this is great for the people who are not watching

29:43

just join our podcast well we'll make sure to post the real of

29:48

this I love it what's up Rose

29:54

great okay keep going dogs are the best okay back to your question so

29:59

it's always weird like I do feel like I have to be like careful saying this but like having too much body fat on her body being too heavy being obese is not

30:07

healthy the uh like health and every size movement is quite

30:12

quite a thing these days but I um I mean there is so much research that shows

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that you know having too much body fat is not good for health right and a lot

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of people want to turn this into a discussion but I mean if we look at the at the research right there's so much on

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it and I mean we know that it's not good for you yeah so for a lot of people

30:35

like if you are too heavy um and you have too much body fat on your body

30:40

sure that's probably not that great you know for your heart either

30:46

I'm also assuming that these people are not usually doing a lot of cardio which

30:51

also would actually benefit their heart health but okay it's where a lot of people

30:57

um it would be a good thing you know if they are overweight if they're obese they could lose some body weight you

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know spend some time living in a calorie deficit and get healthier yeah now you can be

31:09

too big for your heart to keep up being lean as well

31:15

however a lot of people well definitely the people we work with

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but I would say most people they're not going to get to that point because this is something we see in

31:27

bodybuilding where there's you know a lot of steroid youth as well that's where people can get so big that

31:34

their organs can't keep up and we do actually see people dying there right it's happening a lot lately and

31:40

especially yeah 100 like recently and I mean like the last couple years

31:46

it's been happening more and more um unfortunately just kind of scary like

31:51

I see or I have this idea that it's way way more common now as well for people to do

31:58

steroids so yeah I don't know it's kind of worrying you know and I know that the regulations

32:03

in Europe are still pretty strict but I have heard I don't know how true this is but like I have heard that it's very

32:10

easy for people even young people to just get sterile oh yeah it's very easy

32:15

[Music] um like people are just you can just

32:22

basically ask anyone exactly so it's um a good thing don't do stairs guys no but

32:30

that would be one scenario like that's when you could be too big for your heart to keep up

32:35

but again most people won't get there so it depends yeah

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all right last question crap I exited out of it it was how

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important is this food yeah go ahead you go ahead how important is food variety

32:53

um so so it's important I would say it's important from a micronutrient

32:59

standpoint also not getting bored that's a thing um

33:06

so from like a micronutrient standpoint slash variety if you're having Variety

33:12

in your meals throughout the day that's most likely good enough because I think

33:19

people are thinking like okay I have to eat the same thing every single day which is you can do it right from a you

33:26

can do it you can have the same meals every day um but as long as there's Variety in the

33:33

day does that make sense yeah so like breakfast lunch dinner snacks you're

33:38

getting some variety within that and not eating the exact same thing all day long but that can look the same throughout

33:44

the week I personally and I do like telling my clients this too like from

33:51

um to make things easier we want to keep things pretty simple but from a variety standpoint like switching out different

33:58

fruits and vegetables like it's really not going to make that big of a difference in in terms of like our

34:04

macros or anything like that but we want to have that variety just because each

34:09

fruit and vegetable brings a different micronutrient profile right so that's

34:15

really the the main thing with variety same with like you could say same thing for

34:21

Meats I mean you could say it for everything they're all gonna bring some sort of different uh micronutrient

34:27

profile but it's not a big deal if you're having the same thing every day as long as the meals are for I

34:34

have some friends yeah I guess maybe if you're like on a on a diet

34:41

you're like towards the end where you're really eating less and less and like there's not that much coming in that's where it might be a little bit

34:48

more important yeah because still like yeah we wouldn't uh we wouldn't

34:53

necessarily stay if we do this right we don't stay there that long so again I I think for most people like

35:01

variety is gonna matter for just adherence right yeah repeating meals and

35:08

this is something I I told you just recently like I've been doing this more personally as well with clients

35:14

and I see good result with it we're not necessarily on a strict meal plan but I do say hey like can we

35:21

and I'll repeat three out of four meals four out of five just to make a variety yeah keep keep it easier because

35:29

this goes back to tracking as well if you change it up all the time all these different foods right

35:35

and especially if this is food with a label and it's a little bit more processed knowing that those labels can

35:42

be quite inaccurate there are so many variables there that

35:47

we might just be causing some you know um that's the right word just like yeah

35:54

just being incorrect with our our Dragon yeah inaccuracies exactly sorry and um

36:00

this is something that Cody had me do and he told me like yo I see that from day to day this is like a month ago

36:07

a month and a half maybe he told me like yo I see from day to day that your Macros are up and down not

36:14

that that's bad but let's actually dialed it in let's actually get you on sort of a plan right yeah and I did that

36:20

guess what we stuck to the same macros and my weight just dropped yeah so that's maybe a little tip there like

36:26

variety can sometimes make tracking a little bit more inaccurate yeah and and murder it's

36:32

Joshua to hit your numbers right because you're just like now you're starting to play like macro Tetris

36:38

right you're like trying to figure it out like on the Fly whereas like if you had the same one you're way less uh

36:46

what's the word like food fatigue like or decision fatigue that's so on like

36:51

you're just you just know okay if I eat this I'm gonna hit my macros yeah and uh personally that's why I keep

36:59

you know right now four to five meals the same because it's also just something I don't

37:04

have to think about doing today right no exactly I'm busy I got my breakfast it's the same thing like literally now

37:11

instead of so normally I do 30 grams of protein powder or 50 sorry 50. I do 100

37:17

grams of Oats 100 grams of berries and then 30 grams of peanut butter the only difference now is that the peanut butter

37:23

is 20 grams and the oats and the uh the berries are like half so it makes

37:29

things so much easier yeah and it's just simple I know what I get and it's just

37:35

one thing less to kind of like think about right yeah and especially if you live a normal life which I'm assuming

37:41

that most people do yeah like you have going on you're busy and if we can actually

37:49

you know maybe include a little bit less variety during a cart I'm specifically speaking you know about cutting right

37:55

now that might just be a good idea and then say Hey you know once we're back at

38:01

maintenance let's get more variety in I agree and feel free to catch it up yeah

38:07

already cool I like these episodes I uh I think the the Q and A's have been

38:13

doing the best as well have they yeah I could see that yeah so um so generally we got some good feedback here so that

38:19

being said if you would like to submit a question hit us up on Instagram you can follow us at talking nutrition on

38:26

Instagram I said Instagram double or three times anyway

38:32

we like doing these episodes and I'm pretty sure you guys do as well because the feedback has me good so that being

38:37

said shoot us a message here's an email and we'll talk to you next time thanks for listening

38:46

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38:52

now if at any point you feel like you need more help you can always reach out to Christine or myself directly create

38:57

any of the links in our show notes because we're here to help thanks again and I'll talk to you in the next episode

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