How to Set Up Your Kitchen for Fat Loss After 40 | Live Coaching Call - 143

Coach Brian Parana (0:1.878) Do you ever wonder what to do in the kitchen? The kitchen makeover. You're starting a new diet, and it's time to go to the kitchen and clean it out. Well, that's what I'm talking about on today's podcast. This is episode 143. I'm with my men's group, the round table of the Call to Rise. It's my 100-day fat loss challenge for guys, for fathers, for men. Coach Brian Parana (0:30.742) That need to lose 20 plus pounds and get in better health and manage your blood sugar levels. And show up as real fathers that lead their family and their kids, and they are able to leave a legacy. That's super important in my world of what I do and how I go about this. And one of the big underlying reasons of Driven for Health Podcast to be an extension of this. So tonight in the round table, we discuss the kitchen makeover, how to go about it. Coach Brian Parana (0:59.310) What are the rules to that game? How do we play it? And man, I went full go, full tilt. So you're gonna get to a level of understanding of what we do inside the Call to Rise. It's like a peek behind the curtain, in a sense. So I hope that you enjoy this episode. It's a mega amount of teaching. So definitely pull out a pen and get ready to write or type or pause or whatever. Coach Brian Parana (1:23.714) Because I go in deep on coaching, teaching, and all. We do open up with a fun, silly connector. That's an important part of being in a brotherhood, of being around like-minded individuals to create community, in a sense — the camaraderie and the, say, the competitiveness in a good way. Not like we're going against each other or anything, but we compete in a positive way to improve our health, our body weight, our lives. Coach Brian Parana (1:51.038) And so we open up with a silly question and then we get into the, say, the meat and potatoes of the coaching. And there's a lot of golden nuggets in there that you would hear from me just literally coaching forever. Now, if you stick to the end and you check out the show notes — if you just email me at my email, brian@brianparana.com, and you want the kitchen makeover guide, I will literally just send it over. I'll reply by email and you can have it, and that will allow for Coach Brian Parana (2:19.618) you to get the access for that thing that we talk about. If you watch it in the video, you'll be able to see the actual PDF. I believe Spotify would be the best choice to do that. And if someone else — you listen to this thing and someone else needs this to help reboot their progress and the kitchen makeover would make sense for them — share this with them. So off we go for this episode of Driven for Health. Coach Brian Parana (2:49.486) Mm-hmm. Coach Brian Parana (0:1.398) Welcome, welcome to tonight's round table. Excited to have you guys. And as an opening, we always do a fun, silly question just to get this thing going, get to know each other a little bit more. And that's important because a lot of conversations I'm having with guys, especially two of them today on the podcast, centered around men's communities. But one was with Mista Yu, and he has a men's round table series. It's gonna be on YouTube. I'm actually on, I was Coach Brian Parana (0:29.480) On his podcast, it got released July 30th. And then on Nicky Billou's, who has Sovereign Man. He was episode 135. And then I will be on a future episode here in the next week or two talking about you know health and and brotherhood and and and leadership with being a father in a sense. So especially for your kids and and stepping up into that if you have kids, right? Now a simple silly Coach Brian Parana (0:59.992) question to ask for the group today is gonna be what is one memory of a summer night you have from your childhood youth? one that comes to my mind is going to the drive-ins and had like Predator and probably another Arnold Schwarzenegger movie as well. Or it was like Predator and an Alien or something like that. I remember that going to it and we would Coach Brian Parana (1:29.154) get popcorn and we'd I'd try and stay up. I think I stayed up most of the time in my younger years, but as an adult going to the drive-in I end up like falling asleep with my kids and everyone's falling asleep and wake up at one a.m or something, laying awkwardly on the ground with like bags or bean bags or chairs or whatever. And you're like, my neck hurts and and we stop doing that and we just watch movies in our backyard now with a big screen and a Coach Brian Parana (1:58.250) a projector which is way nicer. So I would highly advocate that over trying to stay up to one or two or something at drive-ins. But drive ins are still a lot of fun. So that's that's one for me. we'll go Dominic. You're the first person I see in the rotation here. Yeah, for me it was just bonfires at the beach. wow. Okay. That's awesome. That's awesome. And you live in the East Coast. So you had Coach Brian Parana (2:28.734) the the Atlantic shore yep by the Atlantic. Yeah, yeah, yeah. That that's awesome. I I the time that we had some fires at the beach were in actually in Washington and Oregon, on some of those beaches. They're a little bit more rocky and stuff and way colder weather in a sense, but man, that would be really nice. Very, very nice. Brent, what what's fun Coach Brian Parana (2:56.920) Childhood memory. Yeah, I guess the first thing I thought about was Fourth of July when I was a kid. We would walk down to the end of the street when it got dark and all this all the neighbors would come together and be a big party and my dad would make homemade ice cream and we'd watch fireworks out across the field. It's pretty cool. Dude, that's what's up, man. Nice. I like that. I like that. Coach Brian Parana (3:25.144) That's really cool. All right, what we got? So we got some new people coming in. Taekwon, Ryan, and Chris. Welcome, welcome. Happy to have you guys. We're just doing a silly question, open up the call. What's one childhood memory that comes to mind that was really good? We got bonfires on the the beach. We've got homemade ice cream in fourth of July, is watching fireworks. Mine was trying to stay up late to drive-ins with alien predator and stuff like that. Coach Brian Parana (3:54.905) we've got next up is Joe. Coach Brian Parana (4:0.590) I say favorite childhood memories is cookouts with the extended family and my mom would make homemade butterfinger ice cream. And I still feel like to this day it's probably the best ice cream I've ever had. Yeah, right. Nice. Some homemade ice cream stuff. We made homemade ice cream this past winter. Coach Brian Parana (4:21.812) In the snow because it was it was pretty darn cold here, and you'd have a bowl in the snow, and you'd and we used snow, and we just kept whipping and whipping, and finally at some point we had ice cream and stuff. So that was a lot of fun. That's cool. I like it a lot. All right, next up is we've got dude dude dude Dex. What's up, man? What's up? Favorite childhood memory? Yeah. Summer memory, summer. Coach Brian Parana (4:50.670) Trips to Sanibel Island with my family. Sanibel, okay. Very nice. What what's one thing on Sanibel that that just is like boom? The fresh seafood. right out of the ocean. Nice, nice. Was this like seafood buffet or was this like no no it was there was a restaurant down there out on one of the inlets and we got my grandpa Coach Brian Parana (5:19.308) His doctor, he was really good friends with his family doctor, and he let us stay at his big condo down there for free every year. And there there was a there was a crab place right on the water and they brought that stuff in right out of the ocean. I just remember eating pounds and pounds of it all week long. yeah. It was great. Yeah, it was great. That is what's up. Nice. Nice, nice. Coach Brian Parana (5:48.527) And then Taekwon, what's one good childhood memory? Coach Brian Parana (6:6.968) Hit the unmute. there you go. There it is. Can you hear me? Yep. Yeah, mine would probably be just like everybody else, spending time at the shore, my family. Nice. yeah, we're down, we call it Severn Rock. So we would go down there. This place that used to be called Chicks in West Haven. That was probably my favorite childhood memory, with my grandma. They used to bring us there when we were little. So it's probably and the beach was right across the street, so we would go there. Coach Brian Parana (6:36.802) Nice, nice. I spent about thirteen years going to Myrtle Beach every summer. So I spent a lot of time in the ocean there. And we actually for my family, we actually killed the beach. We've gone to we've gone to all sorts of different beaches all over the Gulf Coast, the Atlantic, down all the way up. And the kids are just kind of tired of going to the beach. So we have to find more adventurous stuff. I've been Coach Brian Parana (7:3.736) Taking my family, we didn't know to all 50 states, multiple countries, continents. So we have been to like Clearwater Beach like 15 times or something alone. And so the kids are beached out right now until they get maybe older and and can see it in a different viewpoint and stuff. So the boil over point was Panama City Beach. The second time we went down, it was gonna be a lot of fun. And my oldest just threw basically Coach Brian Parana (7:32.618) a temper tantrum at age twelve, thirteen and it's like this is no fun and I just want to stay in the room and I'm gonna play video games and just as being a grump. So [unclear]. All right, Ryan. What's one good one? Coach Brian Parana (7:55.296) Ryan's new to the game here. So he's an old client, but he's new, and he's the one firing up the community. It's this guy here that's firing up the community. So you guys might wanna play catch up here. So he's dropping bombs in there. The more that you put out there and give to me, the more you're gonna get out of me. It's just it's just literally how it is. It's like Coach Brian Parana (8:20.360) I I'm the teacher and you're my student. You raise your hand, like I have to call on you, and I have to answer your questions. So the more you ask, the more you engage. I would encourage sharing in the actual community pictures of food because then I can comment and everyone can see what you're eating. And then everyone can see like what the comments are about how this is good, what we could make different. And a lot of you guys are gonna literally just step up and raise the game because you're literally posting and Coach Brian Parana (8:49.134) causing yourself to be accountable to what you put on your plate and ultimately what goes in your mouth. So I would — you can still message me and stuff, but I would definitely encourage sharing it in the group because it it forces accountability and it forces you to do what you're supposed to do. And I almost I can I can like 99.9% guarantee, as much as I could guarantee that you'll probably get better results week in and week out if you do that too. Because you're just like Coach Brian Parana (9:19.569) I don't want to put this out there if it's just like a bag of chips or something. I literally brought a guy on, he's not in the group, he wasn't appropriate for it, but he had really massive digestion issues and stuff. And the dude was eating a bag of chips a day. He had like 5,000 milligrams. He had Hashimoto's and autoimmune issues. I'm like, dude, what are we doing here, man? This is not it. man. So I digress, but I will throw that out there. Coach Brian Parana (9:44.664) The more you engage, the more you're gonna get back. And then I threw it in the group tonight because I was looking for forms to review and see what the heck is on your guys' plate and what's going on. And there was only one, only one form filled out. So mark it on your calendar, put it on an alarm. I don't care what you do, fill it out Tuesday or fill it out Wednesday. Please don't fill it out at 8 30 p.m. on Wednesday night, Eastern. Coach Brian Parana (10:12.696) So that I'm not scrambling trying to like put 10 things together before. But if you it's a signal to me about what we need to talk about. And the more in-depth that it is, the better coaching you're gonna get. If you're like, things are okay, what does that mean? I don't know. And I have to ask you eight questions or something to figure that out. So let's just be open, honest, and vulnerable and and just share the good, the bad, the indifferent, whatever. Coach Brian Parana (10:41.784) So then and we just get to the truth of the matter, right? So boom. All right, Ryan, you're up. came in New Mexico with my dad. We did Philmont, New Mexico as in a Boy Scout trip. 10 days of backpacking in the deep mountains. Definitely one of my favorite memories. that's awesome. I took my kids to Carson National Park in Taos. We did lunch with llamas. We hiked up about two miles in. Coach Brian Parana (11:8.760) To Carson with llamas and we had lunch and then we were just kidding like that was great. We had Manchu Picchu and we had Pika and like all these funny names for Dolly for for the the llamas and it was just a a a blast. so hopefully my kids remember that later on on a random question like this. So awesome. Chris. Coach Brian Parana (11:34.306) What's one good show in memory? Coach Brian Parana (11:42.968) We're jumping in. Coach Brian Parana (11:47.128) Yeah, we gotta unmute. Coach Brian Parana (12:1.224) Almost. I'm gonna see if I can unmute you. I don't know if I can or not. I cannot unmute someone. It's a Google thing. Somewhere on that app, there's a you you click on your s on the on the U and then it pop it's actually on the bottom of your screen. When you when you look at it, there's gonna be a mic on the bottom of your screen. There it is. A mic on the bottom of the screen. Right next to the camera button and a little emoji button. Coach Brian Parana (12:31.520) Yeah, there we go. He's he's spoken on this, so we know that he knows how to unmute. Coach Brian Parana (12:42.488) Piggyback off what you said, Brian, about being super — like I held myself accountable last night, even though I did not want to. I took a quarter piece of bread off of a piece of bread. I was like, all right, Brian, I'm eating this. And it still fit my macros, but like if it's going in my mouth, it's going in a in a in a picture. And when you and I worked together years ago, like it worked. Like it the accountability and the constant it feels like nagging, but it's not. It's just constant communication, constant accountability. Coach Brian Parana (13:11.916) Mm-hmm. In our world, I am the this is what we're focusing on, right? This is what we're coming together, is getting you healthy. Anything that gets in the way of us accomplishing those goals is a distraction. Your work is a distraction, your relationships are a distraction, your Coach Brian Parana (13:36.532) Whatever else you want to say is a distraction from us getting from where you're at to where you want to go. That's the basic. Just like at work, you go to work and your boss says, This is what we're doing, this is what needs done, and this is what we're gonna accomplish. And boom, no worries, Chris. And at that, this is what happens, right? And if you don't agree to those terms, then at some point you get fired, right? Like if they're like, I'm sorry, but your reviews like you're not a good employee. Coach Brian Parana (14:5.898) In a sense, or if you own a business and you say this and you gotta get to here, but you never do, you go out of business, right? And then it's like say with your your wife or your partner, your spouse, hey, here's our relationship. Work is you're a workaholic, you're spending too much time at work, it creates friction, right? So we have all these different like bosses that we're trying to serve, in a sense, and so I'm just another say boss in a sense, but Coach Brian Parana (14:30.988) We're we're doing this, we have to overcome the challenges that you have and the situations that you have because this is your life. It's never going to end, it's never going to slow down, it's never going to change or evolve until you change and evolve and change the approach at which you go about the things and how you operate on a day to day basis. And I literally have dealt with people for 20 some years how to navigate that. We want to make sure we can overcome those things. Coach Brian Parana (14:59.030) And it's just about open honesty and connection so that we're just like, hey, this is my truth. These are my challenges. Here's my strengths. Here are my weaknesses. And then let's roll up our sleeves and get to work. And it's literally that. And then we start figuring out. And we just do the scientific method. We're going to test, we're going to observe, and we're going to retest so that you understand how to do it and understand what is working or not. Coach Brian Parana (15:26.082) Yeah, example on the macro. So Ryan and I have done macros in the past. I have a guy that I had worked with just recently, and and his name's Pablo. And I I said it in the group yesterday, but the dude said his pants were falling down at the urinal. He had to catch them on the way down to the floor, they would have fallen off. And we in the first week or two, we we had like growing pain, getting started pains, like nothing really changed. But the dude was locked in. I mean, he was to the point Coach Brian Parana (15:55.512) of, like, one gram off all the time. Now, it does help that he's a NASA scientist. So he's a little nerdy and a little bit analytical, you know what I mean? So like being specific and an engineer brain, he's just like, I gotta be dialed in. And you don't have to be that dialed in in a sense of if you're tracking your macros, that's going to be the ultimate way to figure this out. Coach Brian Parana (16:19.490) Certainly, not everyone has to track macros to be able to accomplish their goals, but some people do and other people don't have to, and they still have wild results. it's just the way it is. But so, for him we started around like 2800, 2900 because we had prior information because he'd been tracking before we met on how to actually change and evolve in that situation to lose weight in the past. Well, we started there and then we went to 2700 and kind of lost weight, but not really. Coach Brian Parana (16:48.470) And I was like, okay, dude, we're gonna go to twenty-four hundred. So we dropped three hundred more calories. So it's like a four hundred calorie difference down daily. And then we haven't moved since for weeks. And the dude's down twenty-some pounds and his pants are falling off. And he's just like, I can't believe it. I finally feel like springy again and like athletic again. And and my buddies, my my bros, he's got some guys around him, the roommates and stuff. It's like, man, they're like, dude, what's going on? And like it just like Coach Brian Parana (17:18.085) All this stuff. So the level of specificity and engagement. And I'm like, this dude sent me pictures of what he ate and the macros of what those meals were for every single meal for about five weeks straight. So I got like 18 texts from the dude every day, but guess what? I barely hear from him now because he's locked and loaded and he's crushing it, and we just don't need to engage it much. So Coach Brian Parana (17:42.816) there are seasons of times where we have to lock in, we have to have a lot of engagement, and there's seasons of times that we don't necessarily need to, but I will always encourage engagement. All right, let's get into what we're gonna talk about tonight. the kitchen makeover. And couple weeks ago, I was like, I'm gonna start teaching a lot more in these things so that there's just a lot more education and and stuff going on because I have a lot of content. It's been talked about a couple of times, like Chris said. Coach Brian Parana (18:10.222) It's like, man, he's got a lot there and it's hard to consume. So if we go through a piece every week, then you guys consume it while we do it. And that is helpful. So I'm going to actually share this as we go. It is a downloadable piece here inside the app. I just put it in there before we started so you can actually download it and follow along. Coach Brian Parana (18:38.776) All right. This is on module two. There are 16 modules with about five to seven pieces of content each. So do some quick math. 16 times five at the very least. Those are videos or PDFs that there's a lot of resources for you to learn. Now remember, on the very first call, we had the first call prep video. That's the most important, the basics of everything that I'm ever going to share and go back to. Coach Brian Parana (19:3.736) So if you guys need a refresher, go back and watch the first call prep video. Ask me for the link. I will text it straight over to you. I've got it on a text shortcut and I'll populate that thing, send it straight over so that you can learn real quick what the heck it is. or refresh, right? Oftentimes we need reminded more than we need taught. So none of the things that we're going over are hard. It's just that they are Coach Brian Parana (19:34.030) just unknown, in a sense. So here comes Ming. Coach Brian Parana (19:39.042) Well, we need to congratulate Ming. He's got a baby now. All right. So let's take him off mute. So he's coming in here. Ming, congrats, dude. And nice to see you. He's still alive a week into being a new dad. So everyone give him a round of applause. Thumbs up. Welcome to the club. Most of us fathers. And and you're joining a a club. Yeah, yeah. Good to see you all. Yep. He's a little tired. Coach Brian Parana (20:8.510) And he he understands what changing ten diapers in a day feels like now. Still on survivor mode. Yep, yep, yep. So congrats. introduce your your new little one, please. Yeah, so my daughter Haley was born last Saturday. And I've been taking a few days off from work and just turning into a full-time diaper changer in the last few days and still trying to get used to. Coach Brian Parana (20:37.346) My new role and my new responsibilities. But but it's been a really exciting journey. yeah. Yeah. It it'll get way more exciting. So I'm I'm teaching my second one to drive. So like it's it's it's more fun by the by the week. So awesome. Congrats. And make sure you lean on me. I've been down the road four different times over a course of eight years. So I Coach Brian Parana (21:4.854) I think I have some skills and knowledge and abilities. And I did diapers. I was in the diaper club for 10 years, man. So diapers and baby cribs and all that stuff for literally a decade. Well, all right. Let's jump into the kitchen makeover. Ming, you can download it inside the men's group in the community. I just posted it there. And as I reinforce with everyone, I would encourage a lot more engagement in there. Coach Brian Parana (21:31.692) Ryan's leading the charge here. So I dare someone to out-communicate Ryan in there, to really learn and understand what you guys are doing. So all right, kitchen makeover, here we go. Create your own healthy kitchen. Research shows us that our environment affects our eating habits more than we think. There's 250 food decisions a day. Do you want coffee or tea? Do you want caffeine or decaf? Like forget the decaf, right? It's Coach Brian Parana (21:59.952) what are we eating for this time of day or that time? Or there's candy jars laying around the house or whatever and stuff, or at the the job or whatnot. So these are all real things that happen, and we make a ton of choices, just matter of fact. And the whole point of going back to that first call prep video is that we stop making random food choices and we start making intentional choices with okay, I have about this many calories as my budget for the day. I have about Coach Brian Parana (22:28.994) This many times, three to four-ish times in a day, that I'm putting food in my mouth. I'm spending that calorie budget. I have an approximate amount of food, 400 to 600 calories on average. I've got about 200-ish calories of a protein-ish. I have about 150 calories of a fibrous carb, about 200 calories of a starchy carb. That would be a balanced meal. Does it matter what I put into those? Not really. Like all you all you guys on here are eating differently. Coach Brian Parana (22:58.508) But you're still getting results. And that's the point. It's because we're working on nutrition most importantly, and not just some random food thing or you guys would literally be eating the same things. And and like that's just not fun. For especially for some person that that we have some plant-based folks in here, and we got some other people doing other things or and have other conditions that don't fit a cookie cutter approach. So it wouldn't work. So we don't do it. Coach Brian Parana (23:26.062) So most of our decisions have nothing to do with hunger. And one of you, I'm not, I won't call anyone out, but someone is like, I'm not hungry to eat now. Well, just a little known fact, guys, I don't operate off of hunger. I eat whether I'm hungry or not. That's not the main decision of why I eat food. I look at my schedule like, hey, I have time right here. I probably should eat because I don't have a lot of time until then. And that literally is how I think. Coach Brian Parana (23:53.344) And going through just the basics of what we shared is how my brain operates around how I decide what goes in my mouth. And I have food prepared. Like that's that's not my kitchen. on this image, that's not my fridge. That's way too organized for a family of six, first and foremost. But I go in there and I look at what's available, and then I build off of these blocks that we have: the protein, the fibrous carb, the starchy carb. Coach Brian Parana (24:21.726) And an amount. I forgot to take a picture I was going to of lunch today. It was chicken breasts that I cooked three days ago, two baked potatoes, smaller ones that were baked two or three days ago, and then a fresh pineapple that was chopped up today. So that was my lunch, in a sense. So I had about six ounces of protein, two small baked potatoes, and some of that with the chicken juice and some red pepper flakes. It was delicious. Coach Brian Parana (24:51.360) And it kept me full for like four hours and I was good. And I was like, I better eat again because I'm gonna get on a bicycle. And I rode for an hour and 15 minutes shortly before we got on to this call because I needed to get my my cardio going for the marathon. So we don't need to operate off of hunger. I'm just curious. Any one of you, is that how you would determine if you should eat food or not? Like we can raise our hands, or I don't know, there's a Coach Brian Parana (25:20.606) a thumb emoji or whatever. There we go. We got one, we got a hand raised, we got one. It's like, well, I'm hungry. I should eat now. Like, that's not really the best approach. We go back off of, I have this many calories to eat. These are the times of the day that works best. So then we don't fall victim to, I'm really hungry and it's been six hours of time without food, and I'm gonna eat whatever I can. So that's literally what the first law is right here, right? Coach Brian Parana (25:50.200) First law is if food is in your possession and or near you, you will eventually eat it, right? Due to proximity. Literally, humans are proximity creatures. We look around what's closest to us, especially in a time of hunger. You just end up wanting to eat and grab the the thing. So who wants to share one thing that they would grab in a hunger, a famished hunger. Coach Brian Parana (26:19.234) Tired, fatigued state, who wants to jump off and say, Yeah, this is the thing that I go to first. Coach Brian Parana (26:26.860) I mean, right now, I just grabbed pineapple and Greek yogurt, cup and a half. And then three and a half three and a half grams. Pineapple. I mean, Last night for me, I think I messaged you. I was like, dude, I'm I find myself being hungry, but the because I used to eat so much whenever I wanted. So lately I've been breaking down my meals. I'm like, okay, I need to have X amount of protein, X amount of so last night I'm laying in bed. I'm like, well crap, it's it's Coach Brian Parana (26:56.568) 10 30 p.m. I I finished eating my sweet potatoes and everything last night. I was like, dude, I'm still super hungry. So today after this, I'm gonna go down to the store and I'm gonna grab me some rice cakes and I'm just gonna do some if I'm in a pinch like that, if I need to go a little over my calories, I'm gonna have a rice cake and some cottage cheese. Be cool with that and not beat myself up. Yeah, yeah, totally not. Rice cakes are thirty-five calories unless they're drizzled in sugar, like the caramel kind, then the then the calories start to multiply there, right? Coach Brian Parana (27:26.450) Or popcorn. Air-popped popcorn is 30 calories in a cup. If y'all want a popcorn text, I got one. That ends up being the running joke. Do you got a text for that? Yes, I actually do. So popcorn text, if you want it, just let me know and I can text it over to you. Just DM me popcorn and I'll I'll pop it over to you. So so with that, what we have is next. Coach Brian Parana (27:53.634) Brian, let's let's go back like two weeks ago, before you were thinking about reaching out to me and getting started. What would you grab in a very hungry state? either I would order a pizza or I would go to the go into my freezer, grab some frozen, like the other day I thought I was being healthy and I grabbed sweet teriyaki chicken from Sam's Club and turns out that has a buttload of fat in it and more carbs than I imagined. Coach Brian Parana (28:23.528) And it tastes great. Yeah. But it was dense in calories. In the teriyaki sauce, probably too, right? Yeah. So and then I'd make a bunch of rice, and then I would cook the rice in a bunch of oil. I remember, like, it was funny. As soon as I called you, I like, crap, dude. I know the I know the math here. I know I know the calories here. It's like, for instance, last night when I — or was it last night or the night before — when I made those baked potatoes. Coach Brian Parana (28:49.110) They were cooking in the air fryer with no oil. I was like, I opened it, I was like, this looks kinda crappy. So I took a quarter. Guys, you don't need oil in the air fryer. It literally fries with the air. So please don't put oil in them because you're in our fat loss phase, we're trying to cut calories and be in a calorie deficit. Oil is a very big calorie multiplier. And if you're not measuring it, it's two hundred calories, probably, that you just poured all over that food. Coach Brian Parana (29:18.646) And that moves us away from what our targets are in a sense. Now, if you've allotted for it and it's part of the day, okay, cool, but just know that 200 calories of olive oil or seven cups of broccoli, which one's gonna keep you full longer? And our goal is to stay full on less calories. So for Brian here, I'm going seven cups of broccoli, forget the oil, I'll be all right, I'll get fat in some other foods. So just want to throw that out as Coach Brian Parana (29:47.574) a little insight and thing to manage there. For sure. I I did have the so I did measure it out. I checked MyFitnessPal. I was like, okay, I still have X amount of calories of excuse me, I still have X amount of fat I still need to maintain to reach. I still have X amount of calories and I was able to make it fit. So I've measured it out. I did a one quarter tablespoon of olive oil. I took my paintbrush and did a light paint on it in it. Coach Brian Parana (30:15.020) It was it it added a little bit more depth to it, but I I did want to make sure I hit my fat my fat goals for the day as well. If you need it, then that's fine. I would prefer to eat peanut butter over having olive oil. So just saying, that's how I'm gonna get my fat, or how I'm gonna have an avocado in there instead of oil. Why? Because I would enjoy that a lot more. I would find it more filling and more satiating and higher quality of vitamins and minerals and stuff like that. And that's how I'm thinking about it. So Coach Brian Parana (30:43.650) There we go. We finally got Brian to admit it. He's grabbing a pizza. And I would too if I'm hungry and I'm driving home after a late shift or something. And there it is. So I'm like, ring them up and say, hey, I'll be over in 10 minutes and pick it up and chow down. Just so you know, a large pizza is 2,000 some calories. An average slice is about 300 to 400, depending on what's on it. Unless you go thin crust and it's more like 200, but you get the gist. It's still a lot of calories. Coach Brian Parana (31:13.390) All right. So we need to make it easy to eat well by having healthy and nutritious foods close and and in hand and easy to consume. All right. And then we want the damaging foods farther away. A good example of this is there's a gentleman a couple years ago. Coach Brian Parana (31:43.788) We talked about strategies to avoid eating in the kitchen at night, like not just like nine PM, but like two AM. He would wake up and wander in there and start putting food in his face. Just guys, so you know, in general, when it's dark outside, outside of winter, you know, like shift of of that, right? At five o'clock, like that doesn't count. Five PM, right? When it's dark out. But Coach Brian Parana (32:10.890) And in normal time in general, when it's darker, we probably shouldn't be eating. We don't need food or calories or energy unless you had actually planned for it and you had less calories in the day. But in general, just a rule of thumb, You go back to the 1950s, having, you know, I'm done by six — like, great. And then we can just move on with doing something else with your night than putting food in your mouth again. So because you'll wake up in the morning, you'll eat breakfast in in a sense, and then you'll get on with your day. Coach Brian Parana (32:40.364) And that's an easy way to control calories. So well, going back to this, the guy would eat, he would put up caution tape. He literally went out and bought yellow caution tape and pasted it over his door frame in the kitchen. It was hilarious. He sent me a picture of it, and what was it? It was a pattern interrupt. That's what Brian is. That's everything that we're trying to do is get you to break your old patterns by pausing. Coach Brian Parana (33:9.866) Slowing down and thinking through what the heck am I doing here and why am I doing this so that I can then make a better choice, which is the aim principle. Am I moving toward my health goals or away from them? Super important there. So he he puts this up and then it is a pause because he will run into it at 2 a.m. if he wanders in, and then it will hopefully startle him and say, Wow, what am I doing here? I need to turn around and go back to bed. Coach Brian Parana (33:39.672) Right. If not, if he ends up eating like 400 calories of peanut butter, because I've had people do that, then guess what? That goes off your calorie tab for the next day. Like, sorry, Charlie, you woke up with 400 calories less than where you're at. So good luck with like 12 or 1400 calories today, because that's all you got because of your your shenanigans at two, three o'clock in the morning. So we'd have to do that. And if any of you are struggling with like midnight, late night. Coach Brian Parana (34:7.212) the early morning eating or something, we need to address that to figure it out. So why the kitchen makeover? Well it gets rid of non-nutritious stuff, right? We want to avoid it. Now I'm not necessarily advocating for, hey, let's go in and clear the whole kitchen now. Example: I had someone that got a thousand dollars worth of Jenny Craig meals. All right. Like, they must have had a sale or something. Like why would you ever buy Coach Brian Parana (34:36.118) That much. It's like literally two weeks worth of food. And they were like, Brian, could we not throw that away? I was like, Yeah, that's smart. We don't want to just waste money, time, energy, food, in a sense. Now, if y'all know what Jenny Craig meals were like, they're not the healthiest or most nutritious or any of that stuff, right? It's just not a fun meal per se, but it is a portion control meal that you, in quotations, don't have to think about. But guess what? Coach Brian Parana (35:2.936) That there lies the problem when you're done with Jenny Craig and you're like, well, how do I cook food? Well, you never learned that skill when you're going through this process of eating their food, and now you're hooked on eating their food forever or something because you don't know how to cook and prepare your own stuff. So we we ended up just looking at the nutrition label and assessing what were the needs and how do we balance them out. And basically, most of them really consisted of. Coach Brian Parana (35:30.402) possibly adding more protein and definitely adding two cups of vegetables. And then they were like, okay, then I'll eat the Jenny Craig meals and be done with it. And then we cleared them out and then we got on to more normal behavior around eating food in a manageable way. So that's super important. All right. So the kitchen makeovers help get you planned, more prepared, more structured, and Coach Brian Parana (35:59.554) We don't have to go home to like the food war zone, in a sense, of what modern society has. And who in here, raise a hand, has a junk drawer. Coach Brian Parana (36:12.300) Does anyone have a junk food drawer or pantry or something like that that's got like the Little Debbie's or something in it? Coach Brian Parana (36:21.078) Yeah, we got some people shaking their heads. Is it I hope that it's not for the kids. That that wouldn't be good, right? Because if you wouldn't want to eat it, why are you letting your kids eat it? And in general, of course like my kids eat things that I don't eat and I I would prefer not we actually go way out of our way to avoid a lot of garbage food in our house. We don't have a Coach Brian Parana (36:50.060) Junk drawer or something. We don't have bags of chips or Little Debbie's or whatever. And because it doesn't make sense to. And unfortunately, the school system that they go to has way too much of it. So much so that I can't even justify taking my kids out for ice cream on a random day because they probably already had four to six hundred calories of garbage food in a crinkly bag at school from donuts to this this Coach Brian Parana (37:18.486) you know, cracker thing or this Velveeta thing, or the other day it was an Eggo waffle thing. It's like this is garbage. It's like two hundred to three hundred calories of of just garbage carbohydrates that are dressed up to be healthy or a snack. And we just don't want that. So step one, we plan ahead and prepare, right? So this is where we're at here in this. I hope you guys like this design. It was this health coach guy that, you know, Coach Brian Parana (37:46.840) was trying to be a graphic designer and put this together a while ago. This PDF is, shoot, it's a good 10 plus years old. So it's still relevant today, right? So before you think about why this is important to you, well before you do this, you think about why this is important to you, right? We'll go back to the first very conversation that we had together of I asked you, why is this important? You know, for some people it's like, I want to run a [unclear]. So I need to Coach Brian Parana (38:16.120) get fit for my kids or I don't want to be unhealthy like my father and stuff. So we understand and reframe the situation to allow you to be successful in this area. All right. And then we make a plan and talk it over. So this is super important here. If you have family members or other folks in your household sitting down and make sure you talk to them, make sure that we are working with your family on this. Coach Brian Parana (38:44.982) You can't just come in and bulldoze everyone and steamroll in a sense. You will have problems, right? Marital problems, relationship problems with other people. All right. Now, one really important thing to do is that you get to choose is the power of choice in the first call prep video that allows you to choose whether or not you participate. If your spouse always eats ice cream at 9 p.m., you can opt out. Coach Brian Parana (39:14.188) You can just say, no, thank you. I don't want this. If you feel compelled to eat it, okay. But just know that, you know, like Ben and Jerry's rocky road is like 1200 calories in a pint. Not a good idea. But if you go to episode 137 of Driven for Health, then you have Nate talking about how he lost 25 pounds. Coach Brian Parana (39:39.934) And he dropped his A1C two points and his blood sugar levels leveled out while having his friend-famous pistachio Ninja Creami ice cream recipe. And people line up when he would make it. So we have to find stuff to fit in with your family. Coach Brian Parana (39:58.358) That's super important. So we can grab some trash bags or we can just eat it until it's gone, and then we're good. Here we go. Prepare to encounter resistance. That's where Luke comes in with the [unclear], right? Who here would feel the same way? Like, man, I need to get my Jedi Mind tricks out to battle these foes, the Snickers, especially the Three Musketeers. Holy moly, let's get out our. Coach Brian Parana (40:25.798) our, you know, sword fighting action skills to be able to manage those three knuckleheads, right? So we have to make sure that we manage this stuff. Isn't this a waste of food? Right? If it's junk, it's not really food, right? I think we can quantify that some food, like say Pringles in a can — because once you pop you can't stop — that stuff is Coach Brian Parana (40:55.860) engineered. It's food science paste that got turned into a chip. At the end of the day, that's what it is, right? It's not a potato chip. It's not like literally a slice of potato fried. It's just some organic matter that they made into this chip that hits the taste buds in a way that makes it feel really good. So we have to figure out we really don't want to eat foods with no nutritional value and really have to step back from that and understand Coach Brian Parana (41:26.371) why we're doing it. And the question I have here, this is pretty funny looking back at this is how is this different from dumpster diving? Right? So we don't want to do that. All right. The obvious things that we need to do: chips, the cheeses, the chocolates, anything that has an excessive — what we could call a calorie multiplier. Pictures here make a lot of sense, right? These things are highly Coach Brian Parana (41:54.104) caloric, highly processed, ultra-processed. They combine carbs and fats, sodium and sugar in a way that is hyper palatable, and you end up overconsuming in a way that makes you fat, plain and simple. Coach Brian Parana (42:11.342) We have to watch out for frozen dinners, like hungry man or something. Some frozen dinners you can manage, like Lean Cuisine and stuff. I have multiple people wildly successful with just buying two Lean Cuisines and that's what their lunch is and an apple. Why? Because it has 40 some grams of protein, it it comes out at like 30 carbs and like 12 grams of fat. Cool. Coach Brian Parana (42:39.032) We throw an apple in there and now we're like 50, 60 carbs with 40 grams of protein. Sounds like a pretty macronutrient balance meal to me. So again, saying 40 grams of protein, 50 carbs, and 15 grams of fat, that checks the box. And if that showed up as two Lean Cuisines that were higher protein, lower carb, low fat, and an apple, all right, that works. You can make that work. So Coach Brian Parana (43:6.970) takeout and restaurant leftovers, you really have to be careful because when you allow someone else to cook your food, it is just silly amount of calories. All right, step three: trick foods. Don't be fooled. So these are things that you really have to pay attention to. Most yogurts on the market are gonna have higher carb until recently. Coach Brian Parana (43:31.372) Right. The advent of Greek yogurt and a lot of again kind of coming into food science of manipulating things to have filter out the carbs in yogurt, allow you to then be able to have Greek yogurt. One of my favorite ones is Two Good Greek yogurt, and that is tons of protein, like twelve, fifteen grams of protein with two grams of carbs. What does that mean? You have Two Good yogurt versus Yoplait sitting next to you. Coach Brian Parana (44:0.450) With Two Good yogurt, I'm putting a cup or two of berries in there and I'm gonna equal the amount of calories and carbs that are inside the Yoplait that has like fifteen grams of sugar. That that's literally just looking at the nutrition label and understanding how to manipulate it. Here are the other trick foods. Look at this. 100% whole grain Chips Ahoy. Is anyone in this group gonna fall for this? Coach Brian Parana (44:29.272) Would anyone even buy this? This sounds like a horrible idea. If you're gonna do Chips Ahoy, why aren't we just gonna do the normal Chips Ahoy and have like two of them and move on? Right? Or the light ice cream. Light ice cream just means probably lower fat, that they use a skim milk type variety instead of a whole milk. It's just not gonna taste as good. Now, certainly this can be a trick or hack. Coach Brian Parana (44:55.906) To get you to have a little bit more ice cream. But again, at the end of the day, the question would be we went over it about two weeks ago or whatever, three weeks. This was the nutrition label. What's the serving size? How many servings are there? What's the calories, protein, carbs, and fat? So then you can assess if it's good. This one's great here. Oat and honey granola by Cascadian Farm. So this is a dressed up health company that has a granola. Coach Brian Parana (45:24.760) Who in here eats granola? Does anyone eat granola? I don't. And I would not recommend doing it unless you're gonna go run five miles. That would be the only time that granola would be a good idea. Why? Granola is very high calorie. It's carbs and fats, usually drizzled with honey as a glue, in a sense, to combine it. So literally, if you look on a nutrition label, a quarter cup of granola could be 150 calories. Coach Brian Parana (45:55.547) Versus a cup and a half of regular Cheerios being 150 calories. I don't know about you, but Brian over here is eating the cup and a half of Cheerios because we talked about it earlier. Let's eat the most volume of food that we can to stay full at and manage our calories better. So I would heavily suggest you guys don't eat granola. It's not a good idea. Now, if you really want to Coach Brian Parana (46:23.138) Pay attention to any of this. Look at this. These are all more name brand things that are heavily marketed and they are not on the outside of the store, right? They're on the middle on the inside. Then if we just flip them over, for example, Nutri-Grain for the longest time. I don't believe it's current, but for the longest time, the first ingredient was filling. Coach Brian Parana (46:48.280) So you're over here like, it's a Nutri-Grain bar. It's healthy because it says nutri in it and it says healthy on the front. And it's not. It literally was — filling was the first thing. So we don't want to do that. All right. So right here, literally, check the labels, look for forms of sugar. We talked about that. High fructose corn syrup. Now, just because a product has high fructose corn syrup doesn't mean it's like the devil or demon. But again, Coach Brian Parana (47:16.558) Do you want all your food products to be like that? I mean, literally look at all these things. These are basic things that you see in the supermarket and you see in people's carts all the time, right? We don't want every single food that you have to be filled with high fructose corn syrup because it's an added whatever or hydrogenated oils or fractionated oils or preservatives. Coach Brian Parana (47:44.044) We don't want our food to live in a bag for two weeks at a time. This is a really good one. Write this down. Eat things that were recently living. Like if you grew a garden, you you chopped it off and you brought it inside, how long is it going to live and be viable until it withers away? Right? What is it? The McDonald's cheeseburger or something is. Coach Brian Parana (48:10.614) The hamburger, it's like legendary to be, you know, 10-year status and look the exact same or something, right? No mold, nothing. It just looks exactly the same because of the way it's been managed. Now, also, we want to make sure things like organic sugar, it's still sugar, okay? a Fruit Roll-Up isn't actually a piece of fruit, okay? So let's not do that, okay? So stuff that you wouldn't even think about. Coach Brian Parana (48:39.736) So let's go. So the healthier options of the stuff are more trick foods. you know, how much time do you spend thinking about barbecue sauce? Right. These are things that — if you want the text shortcut that I have on dips and sauces and stuff, I can send that to you. We're looking for lower calorie stuff, but also hot sauce on everything's cool or Coach Brian Parana (49:6.562) Herbs, spices, seasonings that have low to no calories, or low sodium salt shakers and stuff, like non-salt shaker, low sodium mixes. so like Mrs. Dash, which is actually just Dash, that I learned recently in the last whatever, because I was looking it up for someone, but it's just Dash now, not Mrs. Dash. Maybe they went PC or something. And so that is they have no sodium type. Coach Brian Parana (49:35.148) Mixes that would be more beneficial for the majority of you anyways. Coach Brian Parana (49:43.776) Gotta drink because I keep talking and that's why my throat's sore. If y'all, if y'all have been on a phone call with me, y'all know I talk too much. My wife calls me out on it all the time. It's like, you talk like this to your clients all the time? Like, yeah, I'm like rapid fire. Taekwon got an earful yesterday. I was like, hey dude, just just so you know, man, I'm coming in hot. And and and I did. So we had a good time though. so here's when in doubt, questions ask yourself. Coach Brian Parana (50:14.072) So these are good things to pay attention to. Does this food come in a bag, box, or plastic package? Right? Probably some sort of manufacturing. Does it have more than a couple of ingredients on the label? Think of Triscuits versus Wheat Thins. Triscuits have four ingredients, Wheat Thins has a paragraph of ingredients. Coach Brian Parana (50:41.772) Which one should you pick if you wanted a cracker? Triscuits, please. Do we need to have the Wasa crackers that are the cardboard thing? Probably not. unless you like those. And if that's what you enjoy, cool. Then that could work too, because they're probably gonna be less processed and have less ingredients in them. I'm assuming that. So you know what they say about assuming, but I think we could probably all assess that maybe a Wasa cracker Coach Brian Parana (51:8.930) would have a more minimal ingredient list than a Wheat Thin. So if you're reading, if reading all the labels feels a little bit overwhelming, you just need to let me know, take a picture and share it. so here's a good one. Can you pronounce all the ingredients? If you can't, probably should stay away from it. How far away is the food from what it used to be? Coach Brian Parana (51:36.810) And do you even know what it used to be? Meaning the origins, say ketchup is supposed to be a tomato. It's not a tomato, it's this red substance at this point, right? Depends on if especially with like say Heinz or something, a very big manufactured thing. So how far away is it from its original food? Coach Brian Parana (52:0.908) Or how far away, how like going back to the the eat things that were recently living, that's what the last one is. Is this food perishable? Just about anything good for you goes bad quickly, being the last one. All right. so so foods, we always want to find alternatives. We're always looking for healthier alternatives, no matter what. That's how we get to be successful in this. So if you want ice cream, cool, let's look for something else. Here's some ideas here. Processed salad dressing. Coach Brian Parana (52:29.432) The other day I took a giant picture and put it in the group of the salad that I had. I had — it was leafy greens, the non-Taco Bell kind. then we had a tomato, carrots, I think there may have been tomatoes in there. There was chicken, and I used the chicken juice as the sauce. So when I baked the chicken, I baked a whole tray of it. It was when it was Coach Brian Parana (52:59.692) Raw, I put them literally next to each other. They were like laying on top of each other because I knew they'd dry up a little bit and the water would come out. So the the condensation of the the juice from the meat was in the tray and I poured that into the container. So I had this like natural beef stock — or sorry, chicken stock. And I used that as the seasoning or the salad dressing in a sense. And it tasted so good. I didn't need anything else. It was so good. Coach Brian Parana (53:30.196) Sugar-laden or preservative-laden sauces — salsa, unsweetened mustard. You know, the mustard seeds are actually low to no calories and they taste really good and stuff if you like mustard. So I actually have mustard seeds to put on different things to change the flavor or the experience that I'm looking for. So I don't eat food that doesn't taste good. And I would highly recommend that you do too. Coach Brian Parana (53:59.296) Eat food that tastes good and not stuff that's boring, bland, plain, dull, or anything like that. All right. Cheap processed foods, upgrading. Instead of hot dogs, try some sausages from your butcher. Okay. So hot dogs in general, they are just again. We look at the Pringles. This is the meat form of Pringles. It's just this goo that gets put into there, right? Who knows what's in that stuff, right? Coach Brian Parana (54:29.260) So should you be eating hot dogs in general, like how far away is it from what it used to be? So or or like sausages in a sense. Now again, we always want to look at the nutrition label and we can find some higher protein, lower fat sausages. Belins, Belins, I believe was the brand. So if you are looking for a sausage that could have a lot of protein, like 13 grams of protein with Coach Brian Parana (54:57.784) Four grams of fat, that's a reasonably good protein to fat ratio. I could send it over to you and have let you have it. cooking sprays, extra virgin olive oil, the coconut oil, butter, or it depends on if you're I don't really care about cooking sprays in that. I think they're just a healthy alternative — or, excuse me, a lower calorie alternative than olive oil and stuff. healthy foods. Coach Brian Parana (55:27.256) To restock. So we always want to get rid of the things that aren't the best for us and replace them with better options. So you don't have to throw stuff away. All right. Kitchen clean out. Hey, if you do a kitchen clean out, send me a picture. I would love to see it. I hope to the Lord that it doesn't look like this, right? This looks like straight down two aisles inside the grocery store. Right. And here's the the the wild thing is that. Coach Brian Parana (55:55.746) The majority of these food products are going to be right in the middle of the of the road. Not not at the top, not at the bottom, because these are big brand names that are paying for premium space at eye level or easy to reach with your hands. We're not bending down to the ground or we're not reaching high on our tiptoes or something because they want to move their product and sell it. So that in and of itself will tell you if something is good or bad. Coach Brian Parana (56:26.100) we have the after fridge and after pantry pictures, right? That looks a little bit healthier, right? so those are stock images, but you get the gist. So here's some shopping lists for you. These are basic things that were on the What Food Should I Eat PDF that reinforce what the heck we are looking for doing and putting in your food. So there you go. That's a kitchen makeover. Let's let's get into some questions or any insights. Coach Brian Parana (56:55.168) I spoke a lot, as I already told you. I do. Coach Brian Parana (57:5.890) Who learned something, hopefully, or was reminded of something. Coach Brian Parana (57:13.038) I just have a question. I saw the SmartFood popcorn on there. Yeah, yeah. And I know you say you're gonna send out the popcorn. Yeah, I'll send it straight over. So I'm putting it in the group text. So that's where it's gonna be for everyone to get. So I definitely want to get more texting in the thing. I spent days thinking about what went into this app. Coach Brian Parana (57:41.460) and when to put things in the app and how to put things in the app, like literally days and I'm spending lots of money every month to have y'all in it. So so I I'd like to use that. So go ahead. So the SmartFood popcorn that was in there — I guess my question was, what's considered the worst part of the SmartFood popcorn? Coach Brian Parana (58:7.758) Because that would that used to be something I used to eat a lot big time because I love popcorn. I switched to Skinny Pop years ago, but you know, I was a big consumer of SmartFood because of the flavoring and everything. Uh-huh. Yep. A couple things here to dissect. One, let's just go from probably the worst is ultra super butter movie popcorn in a bag that you pop, right? Coach Brian Parana (58:38.144) What do they add? Oil and butter to make it super mega buttery and delicious, right? Those are bags that are gonna have about 400 calories to 500 calories in them. Usually that's not the a good choice unless you buy the SmartPop hundred calorie popcorn bag. Then hey, it's reduced a lot of that mega butter in there, and there's just some oil in there to get the kernels to pop. You need something to facilitate the popping. Coach Brian Parana (59:7.296) In a sense, if you want to say cook it with oil or butter, but they have on Amazon silicone popcorn containers, they have single serving popcorn containers that you can put a small selected amount in of kernels and they fill that container up. And you don't need oil or butter to facilitate that. You put this silicone cap on top of it. Coach Brian Parana (59:35.454) And it seals it and it pops it, and then you have air-popped popcorn. Certainly you could buy the air-popper machine and pop it that way, but that could be an alternative. So I'm going from the worst aspects of the super mega buttered kind in a bag or movie popcorn with you know the butter on the butter on the butter, right? With it — you just see, I saw one movie guy. Coach Brian Parana (60:4.728) Holy moly. I mean, this dude was a champ. I think he was he was getting in there like doing this and then twirling the the popcorn container while keeping the the popcorn in the thing. I mean, he had this thing going on like as a circus show. And it's like, wow, this dude has managed a lot of popcorn containers in his life and buttered them. And he knows that he's an expert butterer, to get butter on every single kernel that's popped in there. But Coach Brian Parana (60:32.334) So we go to the other side of having that silicone popper on Amazon that pops air-popped popcorn and makes a single serving. Then we get into some of these bags of popcorn, the SmartFoods or the Skinny Pop. We can have those. We're just going to look at the nutrition label. How much calories? What's the serving size? How much fat is associated in this serving in comparison to the carbs? In general. Coach Brian Parana (61:1.774) Popcorn should be universal with carbs. There shouldn't be more from one brand to the other because it's literally just popcorn. But the fat might vary. Now you can have popcorn that you buy in a bag and they have single serving ones. Or see, Ryan. so, or thanks for joining me. So the single one, or you can get the big one and and break it up into Coach Brian Parana (61:30.326) Serving sizes, but then guess what? Taekwon, it just goes back to the serving of how much popcorn should you put in your mouth in relation to how many carbs and fats you've had in the day. At the end of the day, that's the brass tacks of it. So you could have mega movie butter popcorn with the guy that knows how to do spin it which way in that, and still be fine. You just are gonna eat like two handfuls and you're gonna have like 300 calories. Whereas Coach Brian Parana (61:59.938) You could probably have ten handfuls of air-popped popcorn in comparison with the calories, in a sense. So that would be the ultimate thing. Now the flavor seasoning, you can do popcorn wildly different ways. I have done it in the silicone containers with cooking spray to get it wet. And then I will put in a variety of herbs, spices, seasonings. I've even put Coach Brian Parana (62:28.404) cinnamon and sugar in there or powdered sugar to see how it tastes or my daughter puts in rosemary with some olive oil in there and salt. So there's a thousand different ways to make it taste differently, and there's a variety of different ways to go with the popcorn itself depending on how you want to do it. So long-winded answer does that help? Coach Brian Parana (62:58.220) Yeah, it helps. All right. So what is your choice on popcorn? I'm not saying don't eat popcorn. How do you make popcorn work for you? Because it is enjoyable. It is low calorie on its own. It does have fiber on its own. It can be a useful tool to eat at certain times of the day, like say Netflix and chill time, to not over consume calories if done an appropriate way. Coach Brian Parana (63:28.974) [unclear] Coach Brian Parana (63:32.076) Yeah, I usually don't put seasoning on anything. And if I do, it's with Mrs. Dash. But yeah, I don't really season my food. I'm one of those weirdos who don't season my food. So that's fine. No, but popcorn. Let's go back to popcorn. That's that's what we're talking about. So what do you do with popcorn? Are you gonna eat plain popcorn? Are you gonna do Skinny Pop? You're gonna do SmartFood pop? Like what Coach Brian Parana (64:1.046) I do Skinny Pop. Okay. Yeah. I do the single serve bags from Costco. Cool. That makes it easy to track too, right? You scan the barcode and it populates and boom. There you go. So we can use things in crinkly bags to provide some level of convenience. I will just reinforce we went over it on the nutrition label thing, is that nutrition labels can be 20% inaccurate. FDA allows that, so just want you to be aware. Coach Brian Parana (64:30.926) plus or minus up or down. They're usually not going to be more most of the time, but they could. So you think you're getting this 200 calorie serving, it could be more. Usually it's not, but just the just to be aware of. Coach Brian Parana (64:49.390) All right. All right. Cool. Great question. Does that help answer it and and give you action on what to do with that? Yes. Awesome. Yes. Skinny Pop single serving bags. Thumbs up. Brian approved. Sure. Coach Brian Parana (65:7.968) I'm gonna go with kernels and my silicone thing so I can just eat a lot of it. Not that there is a big difference between Skinny Pop and that, but there is let me just look it up here real quick, see if there is a big difference. You guys don't wanna see what my desktop looks like. It's something, all right. Skinny Pop nutrition. Coach Brian Parana (65:37.147) All right, so one serving Coach Brian Parana (65:43.470) it says three and three fourths cup is 150 calories, which kind of goes along with what I was saying with just popcorn in general. Popcorn is about 30 calories in a cup. So this is a little bit more. There are 10 grams of fat in it though. So let's let's pop open this here. Coach Brian Parana (66:9.004) Yeah, yeah. wait, wait. Is this this is original and cheddar? Yeah, this isn't the one we want. This is a case, so yeah, not the one we want. Here let me share this screen window. There we go. Coach Brian Parana (66:33.908) I like to look at say Walmart for nutrition labels, not Target, because Target usually doesn't do a good job of sharing the nutrition label. Can you guys see this? Coach Brian Parana (66:56.462) No. Can you see it on the screen label? Or no? No, no, I can't see anything. All right. Am I sharing the main screen though? Okay, I can see it now. All right. All right. So we have — this is blurry. Let's see if we can just do better. We gotta do better now. [unclear] All right, can you see this one here? Coach Brian Parana (67:25.346) This good? Can you see that? Yep. So it has three cups, 150. So it's 50 calories in a cup, 10 grams of fat across three cups. So each cup has approximately three grams of fat. Okay. So then we're gonna compare it to air pop. Air-popped is the keyword. Coach Brian Parana (67:55.274) Nutrition label. The keyword search is what we want to do. Here it says 31 calories with 0.4 grams of fat instead of three grams of fat for a cup. So three cups is 90 calories as opposed to three cups being 150 calories. Big picture, negligible, right? In the bigger picture, but if you are Coach Brian Parana (68:25.318) If it comes in a single serving bag, then we know it's roughly 150 calories. So, or you could eat basically six cups of five cups. You could eat five cups of air pop popcorn and as opposed to three cups of skinny pop for the same amount of calories. So there you go. That's the gist here. Coach Brian Parana (68:50.311) Personally I'm leaning more toward the air-popped popcorn and figuring out a a tasty way to make sure it tastes good. I'll eat it plain too. So but and most of the people in my house aren't gonna eat it plain. They want butter on it. Like a like a quarter or more stick of butter on their popcorn. So that's what four kids want. So so there you go. Any other questions? Coach Brian Parana (69:22.261) You can come off mute. Coach Brian Parana (69:28.984) Did you learn something today? Anyone like let's do some takeaways. Excellent, Ming. Let's do some takeaways. What are some takeaways that we learned today? Coach Brian Parana (69:47.540) Anyone. Joe, what'd you learn? yeah. You're the only one unmuted right now. Yeah, I I'd always heard about shopping the perimeter of the grocery store, but it was interesting, the part about not looking at the middle when you're in the aisles. That makes sense. Yeah, I realize companies pay more for their premium placement. Coach Brian Parana (70:18.029) That was something I hadn't heard before. Coach Brian Parana (70:24.258) Yeah. Okay. Coach Brian Parana (70:28.910) So Coach Brian Parana (70:33.240) Good, good, good. who else? Brent. Yeah, I think it wasn't so much that I learned it, you know, like I knew that if it's like really easy to get your hands on, you're you're likely to do that. And I got in a really bad habit, 'cause I cook a lot, that I'll come home and while I'm cooking and trying to cook something healthy, I'll be eating, you know, chips and salsa or potato chips or Coach Brian Parana (71:2.488) Grab a bar or something like that, 'cause I'm really hungry while I'm cooking. So I've already like, you know, used up a lot of my calories and things like that before I ever got to the meal and all those things were like within arm's reach of where I was cooking. So really good reminder. Yeah. Right. Definitely. Coach Brian Parana (71:27.426) Good, good, good. All right, awesome. And Dax, any takeaway you got? Yeah, man, you can pretty much make anything healthy out of just grabbing stuff out of the fridge. Yeah. Last meal you posted is pretty good. Yeah. I just I grabbed a bunch of stuff tonight because we were busy. I had Alyssa made a roast. So I had like six ounces of beef. Coach Brian Parana (71:55.820) About a cup of mashed potatoes and about two and a half cups of green beans. yeah. Yep. So filled me up and I was good. Yeah, good. Good, good, good. Excellent. That's great. Awesome, awesome. Well, that's all I got for you guys tonight. So thank you so much for joining and and off we go. Okay. And Joe, thanks, man. Coach Brian Parana (72:23.928) Joe, we'll just text after here. Okay. Okay. Sounds good. See you guys. Thank you. Later, guys. See you guys.