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Lean and Mean (or really happy but that doesn’t rhyme)

Posted on Thu, 19 Jan 2017 12:38:00 -08:00

Lean and Mean (or really happy but that doesn’t rhyme)

Lean and Mean (or really happy but that doesn’t rhyme)

Training is of course crucial to maximize performance.  On the straps, in the pool, skiing down the slopes, as a busy executive or at home with the kids.  It doesn’t matter - all take some type of physical training to do your best. 

Food, when coupled with training, has the ability to make everything better … or not.

Let’s focus on making it better with a few simple strategies.

Here are 5 super simple, strategies to get (or stay) lean and perform at your peak.

1.Eat Protein with Every. Single. Meal.  This one is important.  Data shows as a whole we are eating enough protein.  But enough and optimal are different.  This doesn’t mean more is better.  It means the right amount is the right amount.  That “right amount” looks like a palm size portion of protein at each meal.  For animal protein – fish, poultry, beef or others – your palm provides about 20-30 grams or protein. That’s the amount that seems to be most effective for benefits.

Of course animal protein isn’t the only source – mixing it up with variety like beans, nuts, eggs, dairy and others is wise.  Check out my recipe for Protein Oats below.


2.Eat IF You’re Hungry.  Not because You SHOULD.  I’ve fallen for this myself.  It’s breakfast or lunch time.  Time for a snack.  Don’t worry about the TIME and listen to your body.  Are you physiologically hungry?  Is your stomach growling?  Or, the easiest way is to think about this – would an apple satisfy your hunger cravings?  If not, I can assure you you’re eating for another reason outside of actual hunger.  Let your stomach growl and then satisfy that hunger with something small.

3.Don’t Obsess Over Food where You Only Walk Around with Tupperware and Pre Portioned Meals. This one may surprise you, but I’d rather you eat apple pie with a friend than a salad alone.  Why is this?  Food has curative powers behind the nutrients it provides.  Connect with people over food – that connectivity and social benefit to eating with or around friends will certainly maximize you preference. 

4.Plan ahead.  This is not related to specific foods, per se, but rather a strategy to make sure smart choices are always available.  Keep non perishable foods/snacks around – the office and car.  Pistachios are a personal favorite.  Calorie for calorie, you get more pistachios than any other serving of nuts.  They also have the added benefit of being in the shell; the process of having to crack open that shell will slow you down, meaning you eat less.  And when you eat less, you get leaner.  Nuts also pack some fiber and protein, to help keep you fuller, longer.

5.Lay Off the Liquid Calories.  These calories add up quickly.  From daily lattes to energy drinks and beers with friends.  One of the most simple ways to change your weight (and health) is to reduce liquid calories.  This doesn’t mean don’t drink a latte again or never have another beer or wine, but limit all calories that come from liquid.  Coffee with a bit of whole milk in the AM?  Perfect.  A sugar bomb latte with syrup, whipped cream and the rest – not as much.  As for alcohol – my rule is only drink when you’re with friends.  The habit of a daily drink(s) adds up way too quickly.  Of course this is separate from workout recovery drinks or more nutrient dense drinks, like milk for example.

Overnight Protein Oats

  • ½ cup oats
  • 1 cup whole milk
  • 1 TBS chia seeds
  • 1/2 cup fresh or frozen blueberries
  • 1 small handful walnuts, pecans or almonds.
  • Dash cinnamon, to taste

Mix all ingredients together in a jar or bowl. 

Let sit overnight in the fridge. 

Enjoy the next morning for an easy breakfast

There you have it.  Some simple, yet “approved” tips and strategies to get lean, stay lean and perform at your peak whenever “duty” calls.

About Christopher R. Mohr, PhD, RD Speaker, Dr. Chris Mohr is an internationally recognized nutrition expert and one of the nation’s most sought-after dietitians--focusing on helping people of all levels to achieve their goals through high performance training. Dr. Mohr has written hundreds of articles on nutrition and fitness for such publications as Men’s Health, Men’s Fitness, Prevention, Weight Watchers, Fitness and Delta Sky Magazine, among others and is often interviewed as a nutritional guest on national TV, including appearances with Chef Emeril Lagasse, on the CBS Show “The Talk” and the Montel Williams Show. Additionally, Chris served as the consulting sports nutritionist for the Cincinnati Bengals and is a nutrition spokesperson and consultant for General Mills, Johnson and Johnson, Barilla, Nestle and Nordic Naturals, among others. Chris earned a BS in nutrition from Penn State University, an MS in nutrition from University of Massachusetts, and a PhD in exercise physiology from the University of Pittsburgh and is a registered dietitian. - See more at:

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