How to Snack Better...

When performing a nutritional consultation, I often get questions about snacking between meals. I don’t believe that eating every two to three hours is a necessity for all healthy eaters, but when snacks are necessary it’s important to adhere to a few basic rules:

1. Include protein with your snack- Protein is broken down in the body and his a minimal effect on blood glucose levels if adequate insulin is available. In one study, men eating a high-protein, high-fiber snack bar had lower levels of the hunger hormone gherlin and higher levels of the fullness hormone GLP-1. They also took in an average of 425 fewer calories per day (1). When you are hungry, avoid snacks that are only carbohydrates as this will cause your blood sugar to spike and crash, causing you to be hungry soon after snacking. Protein, fat, and carb in snacks as well as meals.

2. Vegetables are your friend- If you are looking to lose body fat, vegetables tend to be lower in calories, yet pack a way more powerful punch when it comes to keeping you healthy and full for longer. This all means you may tend to eat fewer calories, while still feeling satisfied, if not more satisfied, than when you rely on packaged foods and foods devoid of nutrients.

   1. Here’s a quick, easy, and tasty vegetable snack recipe:

      Cauliflower Popcorn:

      Bake in the oven for 30 minutes, and then sprinkle with onion powder and chives.

3. Plan Your Snacks Ahead Of Time-Though this one seems obvious, when we are hungry we have to have options readily available or else we will dash for the vending machine or convenience store. Keeping fresh fruit, pouches of nut butter, or your favorite healthy snack bar in your desk at work or in the glove compartment can save you in a pinch!

Wondering if your snack options are setting your diet and nutrition back? I’m here to help! Click the link below to book a free assessment today!

A Lifetime of Nutrition: Floch Fitness Nutrition Seminar

Food, like many of you, has been a critical part of my life.  Not for the most obvious reasons like survival, sustenance, and pleasure, but to fuel my goal during various times in my life.  Starting in middle school, I wrestled competitively, which meant weight cutting.  This is when food became more than just “what my parents gave me” and transformed into “what I needed to conquer and understand in order to make the weight.”  Fast forward to college and food became, “What can I get the most bang for buck?” Being a poor undergrad trying to feed himself while playing a college sport,  meant I needed to be strategic and crafty with what and how I ate.  After college I entered the sport of triathlon, and this is where food transformed into “fuel for endless hours of training.”  As triathlon got more serious, my health declined and now I looked at food a different way still: medicine.  The food I was eating during triathlon training was harming my body, causing my stomach, gallbladder, and liver to malfunction.  Changes in my diet caused improvements in my health and from there my goal changed to the sport of fitness (Crossfit).  During this chapter of my life, food supported my performance and now my career.  I was now making a living as a coach which meant every calorie I put in my body would now “put food on the table.”  As I shift my goal into long term health, my view now is food is my future.

Food has meant so many things to me over my life, and it is constantly changing.  My understanding of food has been challenged by so many different perspectives.  These perspectives allow me to sit down in front of a client or clients and find out what their goals are and how food can either help them move toward that goal, or drive them away from it.

In this video shot a few years back (much more hair then), I shared my thoughts on nutrition in a seminar I held at Crossfit Delray Beach.  We cover many topics here like nutrition for performance, diet for losing weight, and simple things like how to count your macros and what the best types of fats are.  This is 20+ years of my nutrition knowledge (both academically and experientially).  I hope you can take a few golden nuggets away from it.

Your diet is important in your body, mind, and spirit.  It’s time to start treating the food you put in your body as fueling all three areas.  Let’s work toward a better diet together.  Click the link below to book a free assessment to and start your journey toward the best version of you.

3 Kitchen Essentials for Healthy Eating...

When I graduated from college I moved back home and commuted back and forth from NYC for work. I was relying on my parent’s cooking when I got home, which was limited at best. To learn to cook for myself, I started watching the Food Network. Guy Fieri, Anne Burrell, and Tyler Florence consumed my DVR. Every night I would watch about 90 minutes of pan-searing, roasting, frying, and braising. As I watched them all, they had one thing in common: They all used a 9” chef’s knife. I needed my own knife. I did some research and found the perfect knife for me, but I hesitated because of the price tag: $200. I had never spent that much money on anything in my life, but I knew if I wanted to be serious about cooking for myself, I needed the right tools. I was reassured by my mother when she said, “If you take care of that knife, it will be the only knife you will ever need or own.” I took my first pay check and drove to Bed, Bath, and Beyond (with a 20% off coupon of course). I remember seeing that shining blade in the case and asking one of the store attendants to I’d like to buy one. He was both shocked and excited to see someone my age picking out such a high end piece of hardware. I walked out of the store with a Wusthof 9” Chef’s knife and hurried home to start slicing, chopping, and mincing everything I could find.

Did I mess up? Yes, a lot. But with time, I found recipes that I liked and learned how to cook them. Cheddar Stuffed Burgers, Cedar Plank Salmon, and Braised Lamb Shanks were all on my menu. Cooking food I wanted to eat allowed me to learn the basic skills of cooking. Today, my diet has changed and I am eating for long term health and longevity, but the same rules apply whether you are cooking for a 22 year old post grad, or a 45 year old housewife. Learn the basics by cooking what you like, and then apply it to the rest of your diet.

A chef’s knife is one of those tools, but there are two others that I highly recommend that will cut down on the time you need and improve the flavor and healthfulness of the foods you prepare. You must have a good non-stick pan. Doesn’t need to be super expensive (honestly, all pans eventually loose their non-stick coating). A T-Fal 10” frying pan from Target or Amazon is a great place to start. Why a non-stick pan? Cooking with a non-stick man greatly reduces the amount of cooking oil you have to use in frying things like protein and veggies.

The final must have for your kitchen is a crockpot or slow cooker. They range from $25 for a smaller unit all the way up into the $200-$300 range when you combine various cooking options like pressure cooking and braising. I use the 6 Qt. Gourmia Express Slow Cooker/Pressure Cooker.

The beauty of slow cooking is it is super simple, cheap, and the results are restaurant quality. The other bonus is you can prep a bulk amount of meals and eat them for lunch and dinner over the next few days. My favorite things to make in the cooker are chili, beef stew, and meatballs.

Regardless of the diet you follow, if you don’t have the right tools to cook and meal prep, your diet is going to go no where fast. I’d love to help. Click the link below to book a free assessment and see if Floch Fitness is right for you!