This Week: Open up your mind to new ideas
This week is all about playing with new perspectives. If we don't try to see outside of our own bubbles, how can we expand our minds? Our views? See things in ways that could potentially be even better than we see them now?
This week we encourage you to look at situations, people, or yourself a little differently. Sure, it may feel slightly awkward... but you never know what you will find. Allow yourself to get uncomfortable!
For the Mind
Exercise is not the key to losing weight. Okay, so then what is?
Exercise or nutrition?
This debate has been a point of contention in the weight loss community for quite some time. And if cultural popularity is an indicator of success, it seems like exercise is on top right now. The dramatic rise of new gym chains, spin classes, and CrossFit communities show the recent emphasis on cardio and strength training as a means of healthy living. But just how much does exercise help with weight loss? The answer may surprise you.
There is no denying the health benefits that come with exercising regularly. It promotes bone and muscle strength, it can reduce your risk of chronic disease, it helps duration and quality of sleep, and people who do it just seem to be happier in general.
However, if you’re trying to lose weight and you’re only focused on working out, chances are you’re going to be disappointed with the results. What you eat and how often you eat it is going to have a much larger impact on weight loss than any cycling club or gym membership. We’re not saying that exercise has no effect on weight loss. It definitely has an important role to play, but it’s not the pound-shredding superhero that you might think. It’s time to debunk the “Exercise > Nutrition” theory once and for all.
Calorie Burning Breakdown
Weight loss hinges on the number of calories that we consume, compared to the number of calories that we burn. In order to understand how we burn calories, it’s first important to know how our bodies expend energy.
Alexxai Kravitz is a doctor, obesity expert, and contributor at the National Institute of Diabetes and Digestive and Kidney Diseases, and breaks down energy expenditure into three basic components:
- Basal metabolic rate is the energy used to keep our bodies operating. This includes basic functions such as breathing, blood circulation, and cell production. According to Kravitz, this accounts for 60-80% of our bodies’ total energy expenditure.
- The energy used to break down food accounts for about 10%.
- Physical activity makes up the remaining 10-30% of energy expenditure. Exercise is only a small portion of this component, as “physical activity” includes any movement that we make throughout the day (walking, moving your arms, fidgeting, etc.).
With exercise only comprising a small percentage of our daily energy output, and food accounting for all of the calories that we consume, it’s clear that a healthier food plan has a much greater impact on weight loss than your workout plan.
Work Hard, Eat Harder
One of the most common pitfalls of exercise is overeating afterward. Exercise has a confusing impact on appetite, but for many people who are trying to lose weight and are starting a new regimen, they can be left feeling weak and hungry after a long workout. This causes them to overindulge, negating the work that they just put in.
In some cases, people use exercise to justify eating something unhealthy. The twenty minutes that they spent on the treadmill is rewarded with a double cheeseburger and fries… And they end up with a net negative impact on their daily workout.
Another classic weight-loss trap occurs when people misrepresent the number of calories that they burned. Not all workouts are created equal, and if you don’t have a smartwatch or Fitbit, it can be almost impossible to know the exact results.
People end up ball-parking their caloric burn rate, and oftentimes they overestimate just how beneficial their exercise routine really was. They eat more than they should in an effort to make up for the calories that they thought they lost, and the cycle of frustration continues.
You Can’t Outrun Bad Habits
It’s so easy to undo all of your hard work in a matter of moments. A Harvard Medical study found that a 155-pound person who swims at an average pace for 30 minutes will burn around 225 calories.
That workout can be canceled out with 2 glasses of red wine, which is around 250 calories. The calories burnt while kayaking for half an hour can be undone with 4 chocolate chip cookies.
The imbalance between a couple of bites of food and the workout needed to burn off those bites is pretty incredible. Unless you’re burning thousands of calories every day through rigorous exercise, it’s going to be tough to lose weight without making sacrifices and breaking some of those bad food habits.
Nutrition First, Exercise Second
Sustainable weight loss requires a plan. It’s easy to decide that you want to lose some weight. It’s much harder to make a blueprint for how you’re going to make it happen and then stick to that blueprint.
Establishing an exercise regimen is important, but it’s even more important to put nutrition first. Once your body acclimates to the changes that you’ve made in food consumption, it will be easier to implement a workout schedule that fits your lifestyle.
Remember that this journey is a marathon, not a race. Take it one day at a time, and commit yourself to the process. Eat smarter, live better.
For the Body
Good for the brain: Shrimp Pad Thai
Shrimp is known to promote both heart and brain health due to its content of omega-3 fatty acids and the antioxidant “astaxanthin”.
This is a fantastic go-to recipe for an easy weekend or week night meal. Entertaining? The fans will love this one. Vegetarian? Replace with tofu. If you do not have an air fryer, you can use fresh or frozen shrimp and follow the recipe as is. Allow frozen shrimp to thaw first.
- 10 Large Shrimp pre-cooked deveined
- 1/2 teaspoon low sodium old bay seasoning
- 1/2 cup egg whites
- 3 teaspoons Avocado Oil
- 1 cup leeks, thinly sliced and separated
- Mini red/yellow/orange bell peppers thinly sliced
- 1 Serrano chili, thinly sliced
- 2 Tablespoons Braggs ginger sesame dressing
- 1 Tablespoon Dijon mustard
- 1 Teaspoon Honey
- Cilantro sprigs
- 6 Crushed Almonds
- 1 Sliced Lime into wedges
- Heat up large sauté pan over medium heat
- Sauté the leeks, bell peppers and chili in 1.5 TBS avocado oil for about 5 minutes, until soft.
- Add egg whites and mix well until cooked
- Turn off heat and set aside. In a medium bowl mix together Braggs ginger sesame dressing, Dijon mustard, and honey. Mix well.
- Coat shrimp in remaining avocado oil and sprinkle old bay.
- Add shrimp to air fryer and cook at 400 for 3-5 minutes, until juicy.
- Add vegetables to the bowl with sauce and mix well. Top with almonds, cilantro, and shrimp
- Serve with sliced limes. Enjoy!
For the Motivation
"I was on lot's of meds - and I'm not taking anything now."
Need a dose of inspiration? Betr member Abebi is just who you need. She shares both her scale AND non-scale victories with us in this video (and they were all so miraculous).
Abebi shares how she has healed her body from within by following the Betr protocol.
“I lost 20 lbs within the first 20 days.” “I am no longer at my highest weight and I am not on any of my meds… including acid reflex meds (and more).”
Wanting to try out the Betr lifestyle yourself? Sign up for your 30 day trial below.
Dr. Ferro's Podcast: Quacks and Hypochondriacs
"The Miracle Podcast!"
Be sure to also leave a rating and review, so that we can continue to spread the Food as Medicine Movement!
For You: Meal Delivery
You asked, and we answered
Watch out this Monday for NEW meal delivery items!
New meals such as Wild Caught Cod, Mashed Sweet Potato, Hard Boiled Eggs, Sautéed Brussels Sprouts, and M O R E!
New meals will be available on our website starting THIS MONDAY 6/7.
And again, what are some perks of meal delivery?
Family style meals | $5 per serving | Freezer Friendly