Posts Tagged ‘Nutrition’

Shocking Top Protein Food (with recipes!)

For those who know me, they know I am FAR from handy.

best source of proteinI’m not afraid to admit it.  I wish I had some more basic skills in the "handiness" area, but I don’t. 

My dad is super handy.  He’s done electric, helped build their deck, crown molding, the stone wall on the back of their fireplace, tiling … you name it, he can do it.  That just didn’t get passed down to me.

The kitchen is where I’m most comfortable. 

Our Shun knives are like my hammer and nails.

Anyhow, my Uncle Mark is also very handy — he’s actually in the construction business.  A few weeks ago he and my cousin were driving across the country from PA to Colorado.  Lucky for us, they came right through Louisville so stayed the night. 

We were talking shop — nutrition and construction — two things we’re all well versed in, each in our own way.  We’re looking to do some work projects in our house and both my cousin Drew and Uncle Mark are personally interested in nutrition.

So we’re plowing through some carb bomb lasagna, bread and fantastic wine and my Uncle Mark asked Kara to pass THE best food source of protein — ounce for ounce. 

Well, he didn’t quite ask for it like that.  That would be odd.  But he asked for this surprising source of protein. 

It wasn’t the meatballs.  Or the nuts on the salad.  Surely wasn’t the bread, lasagna or wine.

It was the Parmigiano cheese.  And, take note — Parmigiano ensures you’re getting the REAL thing, not the "Parmesan" that is often found already grated in a plastic container to sprinkle on foods. 

Ounce for ounce Parmigiano cheese is the single best food source of protein. 

1 oz of Parmigiano offers 11 grams of protein.  As a comparison, fish, chicken and red meat provide about 7 grams per 1 oz. 

It also tastes damn good and because it’s such a strong flavor, you don’t need a lot to flavor your food.  So it’s really a win win — you’re not loading up on fat and calories because a little goes a long way. 

That being said, it takes a lot of Parm cheese to get 1 oz.  So we’re not suggesting replacing your other protein rich foods with Parm, but for the strong flavor, it’s a great addition to salads or eggs, for example, for a little protein and nutrition boost.

Here are two recipes we love using some high quality Parmigiano cheese.

Arugula Salad with Orange and Parm

2 large handfuls arugula
1 navel orange (peeled and sectioned)
Shaved Parmigiano cheese (use a potato peeler and don’t be shy)
Drizzle extra virgin olive oil (about 2-3 tsp)
Sprinkle Kosher salt

Mix all ingredients, chop with kitchen shears and enjoy

Superfood Power Pesto

superfood recipe2 cups basil leaves
1 large handful walnuts (toast for added flavor)
3 oz high quality Parmigiano
1/2 – 3/4 cup extra virgin olive oil
3-4 garlic cloves
3 large handfuls fresh spinach (bonus superfood!)
2-3 large pinches kosher salt (start with less and add more if needed)

Add all ingredients to a powerful blender or food processor.  Blend until smooth and enjoy in eggs, over wild salmon, chicken or pasta.

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The Human Fat Loss GPS

I was driving the other day to meet with a company we work with — heading to Nashville TN.  It’s a straight drive from Louisville…except when there is construction and some areas of the highway are closed to 1 lane and there’s instead a TON of traffic.

Fortunately the GPS then offered a detour telling me that there was traffic ahead.  It’s smart like that.


fat loss GPSFor those who have them, it also tells you when you make a wrong turn that you need to make a U turn to get back on track.

And it got me thinking.  Wouldn’t it be cool if our bodies inherently had one of those for food choices?

We go out with friends one night, have some drinks, appetizers, dinner, dessert, more drinks.  Repeat.

The ‘problem’ with doing this is not that it was one night of a lot of junk calories and alcohol, but instead it’s that the one night usually turns into a downward spiral of continued poor choices.

THAT is what leads to overweight, obesity … and gaining belly fat.

If you had that Human GPS, though, it would simply tell you to "make a U Turn" after your "diet challenged" evening. :-)

And it’s exactly how you have to think.

If you have 1 "bad" night out.  No worries.  It’s part of the 10% rule we talk about — eat well 90% of the time and allow a little "freedom" the other 10%.  Then just get RIGHT back on track and it will be like you never skipped a beat. 



12 Fruits and Veggies With the MOST Pesticides!

Last year we published a blog about The Environmental Working Groups "Dirty Dozen" list … well, they’re at it again with an update … with the 12 fruits and veggies you SHOULD make sure to buy organic, as these 12 are highest in pesticides.

We’ve talked about organic vs. conventional foods in previous blog posts. 

Basically the "Dirty Dozen" list are the 12 foods that have been found to be highest in pesticides when a random sample is taken from a the grocery store shelves.  In other words, since these are highest in pesticides, it’s suggested that if you’re picking and choosing which foods should be organic, focus on these 12 first. 

This shouldn’t come as a surprise with the recent headlines suggesting the pesticides in foods, namely many berries, like blueberries, are linked to ADD in children

That being said, here is the updated Dirty Dozen list of foods from the Environmental Working Group.  Again, these are the 12 foods you should go organic with if you’re picking and choosing.  As an easy rule of thumb, notice all of those are ones you’d eat the skin/leaf. 

As a general rule of thumb, if you peel it (banana, avocado, melons, etc) there’s less concern over pesticides since you’re not eating the part that would be sprayed. 

  1. Apples
  2. Celery
  3. Strawberries
  4. Peaches
  5. Spinach
  6. Nectarines – imported
  7. Grapes – imported
  8. Sweet bell peppers
  9. Potatoes
  10. Blueberries – domestic
  11. Lettuce
  12. Kale/collard greens

Maybe even a MORE important message, though, even more than focusing on those 12 higher pesticide foods … is that conventionally grown fruit and veggies is STILL better than none. 

Next, if you ARE picking and choosing organic or not, focus on these 12 to spend the extra money.

Do you choose organic?  Let us know!

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7 SIMPLE Ways to Upgrade Your Diet

Anytime a person thinks about losing fat, it’s always about everything they have to "give up."

I’m losing fat, so pizza is out the window.  So is cake, cookies, candy, ice cream, carbs, fat, cereal, alcohol, and so on.

Truth is — let’s look at everything you CAN keep up versus focusing on the negative.

And, better yet, how about 7 Simple Ways to Upgrade Your Diet.

It’s not only about calories.  Yes, calories matter.  But they’re not the ONLY thing!

Check out these 7 Simple Ways to Upgrade Your Diet

  1. Add cinnamon to your yogurt, oats, smoothie, cottage cheese, or whatever else you eat.  It adds zero calories, is loaded with antioxidants, and may actually help control blood sugar…what a bonus!
  2. Switch to 100% grass fed beef.  If you eat meat, this is the way to go.  Cattle should eat grass and grass only.  Not grains.  The ratio of healthier fats — like CLA and omega-3′s — are much better than traditional grain fed beef, which has more omega-6′s because of their feed.  You can usually find this at most Farmer’s Markets
  3. Eat quinoa (pronounced keen-wah) instead of rice.  It’s a great source of fiber, higher in protein, and adds a unique flavor to the standard rice that so many are used to.
  4. Switch from Iceberg or Romaine Lettuce to Spinach.  This dark leafy green is a much better based for salads.  You can also add it to pesto (buy prepared pesto and blend in 2-3 cups of fresh spinach) or simply saute it quickly and easily with garlic, pepper and  pinch of Kosher salt.
  5. Go Wild!  Wild fish are better options than their farm raised counterparts.  Choose these whenever you can for more omega-3′s and less contaminants.
  6. Choose nuts over chips.  Nuts are an incredible snack — high in fiber, protein, and omega-3′s.  Eating 1-2 handfuls daily can boost weight loss.
  7. Swap out portabello mushrooms for buns or pizza crusts.  You save on calories, get more hard to get nutrients like selenium and magnesium, and you also get more flavor!  Give it a try

Mohr Results Bottom Line: Improving your diet doesn’t mean an entire overhall of your lifestyle.  Simple upgrades like those above will go a long way in terms of boosting fat loss and improving your health.

Burn More Fat with 3 Super Simple Strategies

Ahhh, the elusive "magic bullet" — a strategy to "trick" your willpower, so when you’re faced with junk food, treats, and other high calorie options, you are unphased.

Is it found in a pill?

Do you have to get hypnotized?

Or maybe you have to wire your jaw shut.  That should solve the problem of overeating, huh?

Truth be told, it’s none of those.  In fact these 3 simple strategies are not really simple to do on a daily basis and can help you make big improvements with your body.

The fact of the matter is, you don’t have to cave every time you’re tempted by some type of treat. 

3 Fat Burning Strategies

  1. Eat with your other hand.  This is a really simple, yet super effective strategy.  Why does it work?  It slows you down because you have to focus more on the meal — two things that are effective for weight loss: Eating more slowly and focusing on the meal.  How easy is THAT? 
  2. Weigh yourself regularly.  This one usually causes quite a stir — people come yelling to us that the scale is meaningless.  And, well, the critics are partly right.  A scale doesn’t tell you how much muscle vs. fat you have.  So in that sense, the number itself is not very meaningful.  On the flipside, with nearly 2/3 of the population overweight or obese, having too much muscle isn’t really a concern (unfortunately).  Weighing yourself regularly is a simple way of keeping things in check — don’t live and die by the scale, but do use it.
  3. Put your fork/spoon down between every bite.  Again, pretty simple, right?  Well, take note of how you normally eat now.  Usually it’s more of a race to see how quickly you can shovel your food in your mouth and get done with that meal.  The problem, is that it takes about 15 or so minutes to even sense that you’re full, so by slowing down you’ll eat less.

So for your next meal, eat with your other hand and still put that fork down between bites.  It will feel odd, yes, but your results will speak for themselves!!

What other simple strategies have you used to reach your goals?

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