DAOFitlife Meal and Exercise Plan – Week 10
Taking progress pictures can help you stay on track. To the left: me at Equinox pre-pandemic; and then post-pandemic in May 2021. Notice how the exact same locker room changed, too!

DAOFitlife Meal and Exercise Plan – Week 10

Here is my weekly update on my meals, exercise, and recipes. RECIPES AVAILABLE HERE (UPDATED FOR WEEK OF MAY 6) Customizable DAOFitlife Meal Plan and Grocery List Links- Week 10 Customizable…

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Saboteur Series VI: Skewed Portion sizes
In Italy, not only are the pasta servings much smaller, but they don't come drowning in heavy sauce. The Italians say, "Troppe salse vivande false.", meaning "Too much sauce means false food." - Photo by Gabriella Clare Marino

Saboteur Series VI: Skewed Portion sizes

We are going to talk about portion sizes. I categorized this as a saboteur because I have seen many cases, including with me, of eating nothing but healthy whole food and gaining weight. It is SO frustrating.

The only explanation lies in CICO, Calories in = Calories out (read my cardio post for more explanation and breakdown of CICO). Portion sizes matter in this equation. And thanks to Supersize menus, we have a skewed view of what they should be. So I will use this article to understand the problem, and then offer a guide to retrain your brain – which is what I had to do after being brainwashed by the skewed portion size saboteur.

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Week 9 – DAOFitlife Meal and Exercise Plan

Week 9 of DAOFitlife meal and exercise plan has a few new twists. This week I have tweaked my diet in two ways:

I am starting to eat a little early breakfast before my workout. I do this by either eating a few bites of my oatmeal mix half an hour before my workout, or eating a date and a few nuts beforehand. A Medjool date is fairly big and good for a burst of instant energy. In my article on pre and post-workout nutrition, I outline the pros and cons of eating before the workout. I am going to as an experiment see how much my workouts actually benefit from eating a little beforehand.

The other major tweak to my diet has been NO SUGAR SUBSTITUTES. That means not just no artificial sweeteners, but also no “natural” zero sugar products like Stevia or Monk Fruit. This is purely a theory that I am testing, but I believe that these substances are robbing my body of energy I need from actual carbs and making me crave the sugar that I am not getting. In my post on protein bars, I rave about the “fake sugar” and its effect on our insulin sensitivity. Even though at first glance stevia and monk fruit may not have the same effect on insulin resistance, I believe that they are having a “sugar fake-out” effect on me.

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If you want to be fit, get FAT
Do not throw out that egg yolk! You need fats for a fit body and MIND. Photo by Nick Samoylov

If you want to be fit, get FAT

…into your diet.

In my PFFCW formula, the second F is for fat. And I resisted it for years. Now that the stigma has been shattered, I realize that fat is essential to feeling good on the inside and out. Let’s find out why.

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What to order (and not order) at Starbucks
If you don't have the right info, you could be drinking a cake for your next Starbucks cuppa. Photo by engin akyurt

What to order (and not order) at Starbucks

As promised in my post on drinking calories, here we have a guide to the shrine of corporate existence: Starbucks. This article will give guidance on what NOT to order from Starbucks, and what to order instead.

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5 natural morning energy drinks
Green tea will wake you up, make you lean, and detox your body. Try subbing a cup of greean tea for the second cup of coffee. Photo by engin akyurt

5 natural morning energy drinks

In my previous post on drinkigng calories, I warned against the downsides of sugary sports and energy drinks. Of course, I have an alternative. This is the list of my top 5 natural morning energy drinks to get your mojo going and start your day. All of them not only wake you up and energize you but have great health and weight loss benefits.

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Week 7 – DAOFitlife Meal and Exercise Plan
My favorite dish from True Food Kitchen- can't wait to go back to LA and have it again! Hot sauce is great to speed up your metabolism.

Week 7 – DAOFitlife Meal and Exercise Plan

On a weekly basis I update my meal and exercise plan google sheets so you can see real time what I eat, drink, and how I move. You can download…

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How you can get fit without the gym
A normal dogwalk is a great example of a "non-workout-workout" that will keep you fit! Photo by Honest Paws

How you can get fit without the gym

Many professionals are under the misimpression that the fact that they may not have time to work out an hour a day means that their fitness prospects are doomed. FALSE.

On the flip side, the part of the population that leads the Peleton board every day may believe that this is all they need to do to get shredded. FALSE.

What’s missing in both of these assumptions in the fact that there are 24 hours in a day, and even if we use one of them to run 6 miles, do a bootcamp class, or rock the weightroom, there are still aboutt 15-16 hours waking hours in the day. And what you do in THOSE hours is what drives your fitness destiny.

I am going to talk to you today about NEAT – what it is, why you need it, and how you can use it as “insurance” for being active every day.

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Top 10 Trader Joe’s items for people who don’t have time to cook

In order to survive a professional career and be domestic, I have become a “Trader Joe’s chef”. Which means, I buy stuff at Trader Joe’s that I can throw together in rando combinations and somehow make it delish. It’s a skill I developed after years of shopping at the Trader Joe’s in my neighborhood (the West End, in Washington, DC) on Friday nights when I was single. I’d leave work around 7 or 8pm (#consulting life) and take advantage of the fact that the Trader Joe’s would be empty so that I could do my shopping and explore the aisles with no lines. Week after week spent poring over ingredients and chatting with the staff who knew me on a first name basis resulted in building up a repertoie of Trader Joe’s meals to put on my menu.

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I tried the food combining diet for a week, here is what happened
A core principle of the food combining diet is eating fruit before noon. Photo by Cecilia Par

I tried the food combining diet for a week, here is what happened

You may have noticed in my meal plan for last week I had a lot of fruit on the menu for breakfast. Well the reason why is that I decided to try the “food combining diet.” In this post I will cover what that is and what my experience was.

In my post overviewing different diets, ,I didn’t cover every diet under the sun. There is always something new to discover, and I did that just last week when I ran into the “food combining” diet. I tried it for a week, and I am writing about what happened.

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The Fitprofessional Top 10: Calorie-friendly Condiments
Hot sauce is one of the best condiments to speed up your metabolism and add zero=calorie taste. Photo by DiChatz

The Fitprofessional Top 10: Calorie-friendly Condiments

Earlier we explored what kinds of foods you can eat a lot of without gaining weight. Now let’s turn to the stuff that makes the food GOOD – the condiments. Sauces, dressings, and syrups can make or break a meal. Especially if the food you are eating is low on fat, oil, or sugar, something extra to enhance the flavor will help you derive better satisfaction and get less hungry later.

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Week 4 – The DAOfitlife meal and exercise plan
Persian food is on the menu this week. Saffron is a huge patt of Persian cuisine, which is a natural domaine reuptake inhibtor.

Week 4 – The DAOfitlife meal and exercise plan

On a weekly basis I update my meal and exercise plan google sheets so you can see real time what I eat, drink, and how I move. You can download…

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