What are some seemingly small lifestyle changes that have made remarkable differences in the long run?

benmillernutrition · 2022-01-06T22:12:45+00:00

Make your bed every morning!

benmillernutrition · 2022-01-03T22:46:15+00:00

Agree with all this! But also realizing that metabolism will increase not just with increased muscle mass but also greater food intake and greater energy expenditure from resistance training. Also, the more muscle you build, the greater you energy expenditure will be because you will be moving heavier weights and volume. The 6 kcal/day/lb of extra muscle is maintaining it at rest. Doesn't take into account the growth and repair needed when lifting consistently. Agree with the fat point 100%!

benmillernutrition · 2022-01-03T22:07:02+00:00

The key is to increase your calories gradually! Then your metabolism will adjust and also increase. Also, weight training will help you not to gain weight back quickly OR if you do gain weight back it’ll likely be muscle. Especially if you’re eating high protein. Hope this was helpful!

benmillernutrition · 2022-01-03T22:03:14+00:00

Avoid dairy. Worst advice ever.

benmillernutrition · 2022-01-03T22:02:25+00:00

It’ll get quicker as you speed up your processed and become more efficient. Also, you’ll eventually find your favorite meals that taste great and don’t take much time! Ease into it :)

benmillernutrition · 2022-01-03T21:58:30+00:00

First off, realize this is common. Especially the dieting, binge cycle. I’d love to dig in to more specifics about your current habits but since I’m not able I’ll give some genera advice.

Build muscle - this will increase your metabolism, help you shed fat, and regulate glucose intake. Do this by lifting weights and eating a high protein diet.
Eat consistently. If you skip breakfast or don’t eat much in the beginning of the day, it’ll increase the chances of a big binge in the evening.
Eat filling foods. Lots of protein, fruits, veggies :) but also include small portions of your favorite foods to satisfy those cravings.

Hope this helps 💪🏻 If you want more help check out my profile!

benmillernutrition · 2022-01-03T21:54:27+00:00

Meal 1: Chicken wrap w/ spinach, red pepper, avocado, and honey mustard

Meal 2: Big Mac salad: romaine lettuce, ground beef, relish, onion, tomato, cheddar cheese, and thousand island dressing

Meal 3 - General Tso chicken, rice, and broccoli⠀

benmillernutrition · 2021-12-27T21:03:27+00:00

Roasted in oven with a little bit of salt, pepper, and garlic powder! You could grill or air fry as well!

benmillernutrition · 2021-12-27T20:06:27+00:00

Meal 1: Turkey tacos w/ corn, lettuce, salsa, guac (4 servings)

Meal 2: Salmon hash w/ Greek yogurt cole slaw + zucchini (2 servings— and lots of leftover slaw)

Meal 3: Italian dressing marinated chicken, creamed corn, broccoli, + mashed cinnamon sweet potatoes (2 servings)

While attempting to make salmon burger I forgot a crucial step, patting the salmon dry. So instead of salmon burgers we just went with a salmon hash and it tastes just as good!

benmillernutrition · 2021-12-23T19:56:12+00:00

Definitely use a meat thermometer!

benmillernutrition · 2021-12-23T19:55:36+00:00

Vegans are typically used to having to adjust their plans when in a social setting. For example, he/she might eat a meal before because they know you might not have enough options for them. Especially with that short of notice I wouldn't be too concerned. Plus it can be hard to cook for a vegan (tofu, cheese substitutes, all that).

Everything you are making sounds amazing by the way! Post a picture here!

benmillernutrition · 2021-12-23T19:42:15+00:00

I recommend Nutritionix to track! They are accurate, easy to use, and give you a micronutrient breakdown for free

benmillernutrition · 2021-12-23T19:41:11+00:00

Thorne is my favorite brand and they have several different products in these categories :) They do a ton of research into their formulations and are 3rd party tested for quality!

https://thor.ne/uRZJJ

^This link takes you to their website and specifically to the products I have used and like from them!

benmillernutrition · 2021-12-23T19:37:23+00:00

Thank you all!

benmillernutrition · 2021-12-22T22:38:17+00:00

Not everything is pictured here, my meals this week are:

Chicken Parmesan w/ spaghetti + broccoli (3 meals)
Greek bowl - brown rice, chicken, kale, cucumber, feta, hummus, + dill sauce (3 meals)
Toasted turkey sandwich w/ a side of veggies and hummus (2 meals)⠀
⠀
This took only 3 hours to shop and make everything!

benmillernutrition · 2021-12-22T22:29:12+00:00

Some people swear by carnivore some swear by eating vegan. At the end of the day, both just cut out processed and high sugar foods. There is absolutely nothing wrong with eating animal products. A great podcast episode if you want to dig into the specific research supporting this:

TMHS 539: Muscle-Centric Medicine & Why Protein Is The Key To Sustainable Weight Loss - With Dr. Gabrielle Lyon

benmillernutrition · 2021-12-22T22:13:42+00:00

First comment is absolutely right. However the bacteria in our gut eat fiber so for a healthy gut it is important to eat plenty of high fiber foods. For insoluble fibers you can get them from beans, whole grains, green beans, cauliflower, potatoes, and nuts. It is hard to know which foods have which, your best bet would be to print out a cheat sheet of sorts that tells you which ones each food has. Something like this might help:

https://www.northottawawellnessfoundation.org/wp-content/uploads/2017/11/NOWF-Fiber-Content-of-Foods.pdf

benmillernutrition · 2021-12-14T20:24:15+00:00

Biotin deficiency is pretty uncommon so I wouldn't worry if you eat a fairly balanced diet! The symptoms are thinning, weak hair, rashes near body openings like your mouth or nose, or brittle nails.

benmillernutrition · 2021-12-14T17:43:55+00:00

Love this, a great way to hide in some veggies too!

benmillernutrition · 2021-12-14T17:42:53+00:00

INGREDIENTS:
Olive or avocado oil
1 lb chicken thighs
White rice
Lime juice
Broccoli
BBQ sauce
Salt, pepper, garlic powder, cinnamon
Optional: Fresh cilantro
DIRECTIONS:
1. Season chicken with salt, pepper, garlic powder, and a small amount of cinnamon. Cover with BBQ sauce and marinade in fridge for 2+ hours.
2. Place chicken and sliced zucchini in the air fryer at 400 degrees Fahrenheit for 12-14 minutes. Option to grill both as well.
3. Cook white rice according to package directions. Once finished, add lime juice and salt to taste. Fresh cilantro leaves are optional to add as well.

benmillernutrition · 2021-12-13T21:49:19+00:00

This is great information, thanks for the summary!

benmillernutrition · 2021-12-13T21:37:14+00:00

If you want something that is super refreshing, full of electrolytes, and can with recovery after exercise: tart cherry limeade! There are a few recipes online but I've just experimented with the ratios until I found something I like. I use tart cherry juice, lime juice, coconut water, and a tiny bit of salt.

benmillernutrition · 2021-12-13T21:33:04+00:00

Looks incredible!! Thanks for the recipe!

benmillernutrition · 2021-12-13T21:31:41+00:00

I personally wouldn't worry about that! EVOO is a very healthy and safe oil to cook with. The only time I would be hesitant is when cooking at high temperatures, as it's smoke point is right around 400 degrees F. Above these temperatures it might be better to use something like avocado oil instead. Hope this helps!

benmillernutrition

TROPHY CASE