Twelve healthy zero calorie drinks + 15 drinks you should avoid for weight loss. If you’ve been following Sand & Steel’s nutrition channel, you know that water is important for weight loss. But sometimes water gets a little boring. Here are 12 healthy zero calorie drinks to get your healthy and hydrated.
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75 Common Foods Analyzed – Nutritionist Near Me
75 Common Foods Analyzed. Get the facts straight without searching for a “nutritionist near me.” Straight-up facts on which foods you should eat, and which ones are better off avoided.
How Much Water Should I Drink a Day
Members ask me “How Much Water Should I Drink a Day to maximize weight loss?” Look no further, here’s how you calculate you daily water requirements.
Meal Prep Alexandria VA
Better Meal Prep in Alexandria VA. On May 28th, we asked Alexandria VA how they can improve the above meal. We offered $100 Sand & Steel Gift Certificates for the best answers. Here’s what you said, and here’s who won.
Healthy Huevos Rancheros Recipe
Huevos Rancheros is the Mexican variation of the traditional American breakfast. Instead of ham, bacon, eggs, and pancakes, huevos rancheros features eggs, tortillas, beans, and salsa. Our recipe removes all of the unhealthy elements, balances out the macros, and makes this a healthy breakfast knockout. Plus it tastes awesome and is super simple to make.
Nutrition Alexandria VA – 10 Rules that All Diets Follow
Nutrition Alexandria VA. We surveyed the top 100 selling diets and compiled the top 10 rules that all diets follow. Featuring a slide deck, infographics, 10 videos, and over 2000 words this comprehensive article will help jump start your weight loss or muscle gain journey.
Read moreNutrition Alexandria VA – 10 Rules that All Diets Follow
Nutritionist Alexandria VA
Nutritionist Alexandria VA – Diet & Nutrition Plans. Looking for a Nutritionist in Alexandria, VA? From Meal Plans to Lowering Inflammation, our nutrition coaches will help you lose weight successfully.
Diet Traps. 3 Common Health Foods. Healthy or Harmful?
Three common health foods that aren’t quite as healthy as you might think. Diet Traps surrounding Guacamole, Sushi, and Orange Juice.
Read moreDiet Traps. 3 Common Health Foods. Healthy or Harmful?
The Get Healthy Stay Healthy Guide
A Curated List of Effective Workouts, Weight Loss Tips, and Lifehacks to help you Get Healthy and Stay Healthy. The Get Healthy Stay Healthy Guide covers every personal training, yoga, nutrition, lifestyle, and health topic for all people. It contains every secret, life-hack, and shortcut. After two hours of Googling, you finally found it. The Roadmap, Landmark Guide to Get Healthy Stay Healthy.
Trifecta Nutrition Meal Delivery Service
Trifecta Nutrition Meal Delivery Service has a well-balanced meal delivery service for people interested in weight loss. Read our review and save 20% with our coupon code.
10 Healthy Water Alternatives for Proper Hydration to Promote Performance and Weight Loss
A comprehensive fact sheet on water and hydration for performance and weight loss. Podcast with Paul on all the healthy alternatives to plain water
Ketogenic Diet vs the Zone Diet – 2 Authors Clash Opinions
The authors of this post (David and Paul Roberts) discuss varying viewpoints on whether the ketogenic diet should be implemented. Here’s what you need to know about going Keto.
Read moreKetogenic Diet vs the Zone Diet – 2 Authors Clash Opinions
A Quick Guide on Understanding Healthy Fats
Healthy Fats vs Unhealthy Fats. Guest Poster Mar and Paul breakdown what’s healthy, and what’s not.
Macro Calculator for Macronutrients
Our Free 🆓 Macronutrient Calculator determines the basal metabolic rate and total daily expenditure using the Harris-Benedict formula. From there, the calculator determines your macros (total calories, carbs, protein, and fat.) To use the calculator, you just need to need to know your height, age, height, and exercise frequency.
The Definitive Guide to Calorie Quality vs Calorie Quantity
Tip #5: How to Analyze Calorie Quality
Losing weight is about eating the good calories, not limiting how many you eat.
A breaking new article from the New York Times (linked below) summarizes research that losing weight is more about eating good calories than limiting total calories. While it’s great that the New York Times is finally realizing this, the article doesn’t really explain how to analyze what is a good calorie and what’s not. Here’s how you make that determination…
Read moreThe Definitive Guide to Calorie Quality vs Calorie Quantity
2 Secret Tips to Rapid Weight Loss
Rapid Weight Loss Tips. When my clients need to lose weight quickly, I have them implement two eating rules: the 10AM Rule and 52 Hour Weekend Fast. Here’s how they work.
Low Carb? Good Carbs vs Bad Carbs Explained
Paul explains how to analyze whether a carb is good, careful, or evil with 7 simple rules. Some carbs are good, some are bad, some are just plain evil when it comes to weight loss. America’s food companies take advantage of people’s lack of knowledge with products like: diet soda, bean pasta, and “low carb” bread. Are these reengineered carbs goods for weight loss?
Detox FAQ Removing Toxins From Your Diet
Tip #2: What Are Toxins and How Should We Remove Them?
Have you ever wondered whether detox diets work for weight loss? Do they even work at all? This FAQ covers some of the seminal aspects behind these so called detox diets and helps you make smarter decisions about removing toxins from your body.
Multivitamins and Weight Loss
Tip #1: Multivitamins For Weight Loss
Multivitamins Help Improve Weight Loss
Your metabolism will slow down if you are missing essential vitamins or minerals from your diet. In addition, Vitamin and Mineral deficiencies can increase inflammation levels, and decrease the body’s ability to repair tissue. Taking a multi-vitamin is easy, and it adds some insurance against missing an essential vitamin or mineral. Please keep in mind that taking a multivitamin is no substitute for getting your nutrition from whole food sources. Absorption from multivitamins can vary significantly.
Paul generally recommends the following 3 multivitamins for clients interested in weight loss or hypertrophy…
🍰 Weight Loss Tips and Strategies for Diet and Nutrition Alexandria VA
Sand & Steel’s latest nutrition tips and strategies. This blog post is dynamically updated as we discuss new nutrition tips and strategies based on the nutrition consultations our clients have at Sand & Steel (so bookmark it with CTRL D). We cover topics like how much soy is too much? Is artificial sugar really that bad? Does the kind of tea I drink affect weight loss? How to balance macros for improving body composition, etc. With over 8 years of nutrition and weight loss in Alexandria VA, you’ll this is a very long post.
Read more🍰 Weight Loss Tips and Strategies for Diet and Nutrition Alexandria VA
Omega 3 and Omega 6
A Comprehensive Guide to Omega 3 and Weight loss. Spreadsheet and infographics. Reduce inflammation and reduce chronic fatigue with Omege 3 / 6 Balance.
Territory Foods Power Supply – Meal Review
Looking for a meal delivery service that you can just microwave and eat? We’ve eaten hundreds of Territory Foods meals. Here’s our Territory Foods Review review:
Starting a Nutrition Program
Is Nutrition Coaching Right for Me? Paul discusses how he provides coaching to clients and provides some tips on how to travel on a diet.
How to Lower Your Inflammation
101 Inflammation Guide: learn how to reduce inflammation to decrease body pain and improve recovery.
Electrolytes to Improve Performance
Suggested dosing on the five key electrolytes to improve recovery and performance under intense exercise.
Omega 3 Breakfast Boost
Omega 3 Breakfast Recipes: get a jump start on your Omega 3’s with two of Sand & Steel’s amazing two Amazing Recipes.
Overcoming Obesity, Cholesterol Problems, and Kidney Failure
Paul talks about Obesity. “I lost my father to obesity when I was only 17, and so I know full well the reality of what obesity can do to a family.” Read how this seminal moment in my life fueled my passion to help others lose weight and live a full, healthy life.
Oat Builder Recipe
Bold flavors combining bursts of citrus, hard and soft textures, the Oat Builder is a simple but amazing tasting breakfast. Almond creme, raspberry, pistachios, and more. Piping hot cereal threatens heats your mouth as the cool almond creme rushes in save it at the last second. This is a “Five Star” recipe all the way, and took months of practice to perfect!
Balancing Transfats Saturated Fats Mono Poly Omega 3 6 9
Infographic on: Dietary Fat, Fat Ratio, Balanced Diet, Unsaturated Fat, Saturated Fat, Trans Fat, Polyunsaturated Fat: Omega-6, Omega-3, & Omega-9.
Raw versus cooked versus juiced veggies
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Weight Loss Meal Plan Healthy Eating
Weight Loss Meal Plan
How Much Protein Do You Really Need?
Reading on forums like bodybuilding.com, you’ll find a huge …
Artificial Sweeteners
Why Artificial Sweeteners Will Sabotage your Weight-loss
By Julia Deupree
According to a 2012 Gallup Poll 1, nearly 1/2 of Americans drink diet 
soda on a given day. Diet soda has long been touted as a “healthy alternative” to regular soda because the absence of real sugar decreases the a
mount of calories consumed. The diet “health craze” goes beyond just sodas – consumers are quick to buy products marketed as “Sugar Free” and Diet thinking they are healthier for their waist lines than the sugar laden competitors. But is diet really healthy? Let’s look at some facts:
Origin Nutrition Webinar
Origin Nutrition Webinar and eBook. The 8 Rules and Habits you need to know for successful weight loss
How to build a healthy plate
Dairy? When to include it.
How to balance macros.
How net carbs work?
And Lots More.
October 17th, registration is free.
Healthy Coconut Chicken Curry
Chicken Curry From Scratch
(with available Shortcuts)
Chicken breast is an excellent food because it’s low in fat, and high in protein. But seared chicken can get a little repetitive. Chicken Curry to the rescue! This recipe contains no sweeteners other than coconut milk. The only added fat is a mere 2 TBL of butter per serving.
Summary:
Coconut Chicken Curry is essentially Ghee, Garam Marsala, tomatoes, coconut milk, chicken stock, and aromatics. Healthy right? Not quite, your typical restaurant will pour in about a pound of butter for 6 chicken breasts. Considering most athletes might eat 1.5 pieces of chicken, that’s one stick of butter per serving! And you wonder why Indian and Thai food will make you gain weight. Truth be told, 1/4 stick of Ghee is enough, and that’s what we’ll base the following recipe on.
How bad is one stick of butter anyway? Very. It’s worth 840 calories and 58 grams of saturated fat which is about 300% over your daily recommended allowance.
Late Night Snacks
Origin Nutrition Topic 41: Late Night Snacks? Good or Bad?
The Broscience:
No Carbs after 7:00, because your metabolism slows down. Take this Article by Dirk’s health with recommends not eating late at night because your metabolism slows down.1 Notice the lack of citations to authority.
The Truth:
The premise behind this broscience is false. Metabolism during the REM cycle in healthy individuals is often higher than resting metabolism.2 Plus, it has been clinically demonstrated that eating carbs before going to bed helps people fall asleep.3
“Carbs at Night Help with Weight Loss?”
- Dirks Health http://www.dirkshealth.com.au/late-night-snacks/ ↩
- European Journal Clinical Nutrition Seale JL, Conway JM. Relationship between overnight energy expenditure and BMR measured in a room-sized calorimeter. Eur J Clin Nutr. 1999 Feb;53(2):107-11. ↩
- American Journal of Clinical Nutrition ↩
Low Sugar Oatmeal Cookies
All you need to Know about Low Sugar Recipes
When dealing with complicated topics like nutrition and fitness, the internet can be a scary place in terms of finding accurate information. For example, I found these two recipes on two highly respected food websites.
“No Sugar Oatmeal Recipes #1” Food.com
“No Sugar Oatmeal Recipes #2” Sparkpeople
The recipes read something like this:
3 ripe bananas
2 cups rolled oats
1⁄3 cup vegetable oil (I used olive oil)
1 tablespoon vanilla extract
1/2 cup raisins, 1/2 cup dried cranberries
1/2 cup apple sauce
Newsflash internet recipe makers … bananas contain 19 grams of sugar per serving. And raisins — a whopping 25grams. Cranberries? More sugar. Applesauce? Unless it’s unsweetened, it is laden with sugar.
So can you make Sugar Free Oatmeal Cookies?
Yes, but to make them taste good, you need use spices instead of sweeteners. Here’s my favorite recipe:
10 Reasons Why More Vegetables Will Increase Weight Loss
10 Reasons Why More Vegetables Will Increase Weight Loss
One of the biggest objections I hear to eating vegetables is that they take too much time or that it’s easier to take a multi-vitamin. Multi-vitamins are great, and we actually have some very specific ones we recommend. But they are a supplement not a replacement for many reasons. Here’s ten reasons why vegetables are better than your multivitamin
Eating more vegetables almost always causes you to lose weight, but that happens for a variety of reasons.
- The vitamins and minerals in vegetables makes metabolism more efficient, which in turn raises metabolic rate. Vegetables also contain flavonoids, which help improve metabolism.
- The soluable fiber in most vegetables dampens the glycemic load of most carbohydrates, which reduces blood sugar spikes.
- The insoluable fiber helps you remove toxins and bacteria from you GI tract helping your excretory system to be more efficient.
- Vegetables have a very low calorie density, which causes them to fill you up. If you aren’t hungry, you are much less likely to make bad choices.
- Vegetables (for the most part) are a safe-don’t-even-worry-about-it diet food. Being on a diet always involves counting macros and calories to some degree… but if you’re reaching for the greens, you know you don’t have to worry.
- Most vegetables have a “negative calorie balance” meaning that it takes more calories to extract the nutrients than the foods have.
Read more10 Reasons Why More Vegetables Will Increase Weight Loss
Clean Meals – Mushroom Side
Green Onions, Bacon, & Mushrooms Meal Type: Veggies Meal: …
Why situps won’t help your Muffin Top
Question:
Rebecca writes:
I have been suffering with Muffin Top Syndrome, and recently hurt my stomach doing situps. When I saw a doctor, he diagnosed the pain as Hitatis Hernia. What can I do to get rid of the muffin top without re-injuring myself.
Paul Roberts — Personal Trainer and Nutrition Coach
Paul talks about Obesity I lost my Father to …
Read morePaul Roberts — Personal Trainer and Nutrition Coach
Custom Programming
Custom Programming Defined
by Paul Roberts
If you have had trouble getting or staying in shape because of your schedule (long hours, work stress, children, etc.) a custom written fitness & nutrition program is probably your best bet in terms of improving. This is true in terms of money & time. Similarly, if you have a compound injury (hips, ankles, shoulders, etc.) getting in shape can be challenging, and an off the shelf fitness program like P90X is just not going to work that well. Sand & Steel offer numerous ways to work within the confines of your schedule and restrictions.
Bodybuilding breakfast and Lunch
Bodybuilding breakfast and lunch for rapid weight loss
Prepared by Dawn Anderson.
Some great examples of healthy and tasty food you can quickly prepare at home to build muscle and lose weight. The key is in quality of the calories– all the food shown in this video help the body get burn calories and recover from a tough workout.
