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    ICON Meals Blog — 2021

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    Mental Nutrition

    Mental Nutrition

    From Michael Mastrucci (@themacrodiabetic)

    We often associate things like exercise and diet with physical improvement while mental-specific activities like reading keep our mind sharp. However, something I don’t see or hear enough of is how our food choices play into our mental state.

    At one point, we all learned how to track calories/macros and how this affected our physique. Through this, we discovered how to manipulate food choices to allow us the ability to fit “fun” foods into our diet plan. While I’m a proponent of flexible dieting, there’s plenty of people that take these “fun” foods (or more of an IIFYM approach) to an extreme.

    I believe it’s important to find a balance between both nutrient-dense and nutrient-void foods to allow you to truly enjoy your nutritional protocols…but if consistently leaning towards more nutrient-void foods begs the question; have you ever considered how food affects your mind?

    Whether it’s the ability to focus for long periods, processing information, or just clear-headed decision making, your brain NEEDS nutrients just as much as your body.

    While everyone runs on different wavelengths, and some can get away with a more “loose” sort of diet, it’s extremely important to pay attention to not only how our food choices make us feel or operate physically, but mentally as well.

    Enjoy that donut, cereal, ice cream, or whatever treats you love indulging in, but don’t rob yourself of proper fuel just because it fits your macros.

    A Sit Down With Jessy Jess

    A Sit Down With Jessy Jess

    This week we're excited to feature Team ICON Member, Jessica Rose-Clark! Better known as "Jessy Jess" she is an Australian mixed martial artist who competes in the women’s Bantamweight division of the UFC. We recently had the opportunity to sit down with Jessy and ask a few questions!

    How long have you been doing mixed martial arts (MMA)?

    I’ve been training for 12 years and fighting for 10.

    What made you want to do what you are doing? What’s your story?

    I was dating a guy who took me to kickboxing one day, and just fell in love with it! I legitimately never looked back. It was the first thing in my life that I ever truly fell in love with.

    What has been your favorite fight in UFC so far?

    Probably my debut. I’ve had some good fights, but nothing will ever compare to the feeling I had, walking out for my first UFC fight, in Sydney australia in front of ALL of my family and friends.

    Why ICON Meals? What makes us different?

    I’ve actually been using ICON Meals for almost 3 years, in and out of camp. I love ICON Meals because they always have so much flavour. A lot of other pre made meal companies that I have sampled, were bland and tough when reheated. Not the case with this crew!

    What is the best advice you’ve ever been given?

    Wooooooo that’s a good question. There’s been so much! - you can help someone but you can’t control what they do with that help - gotta take one step at a time to climb Mt Everest - doing something 80% well is better than not doing it at all because you were worried you couldn’t do it perfect.

    Who is your biggest inspiration? Why?

    This is probably going to sound conceited, but honestly, I inspire myself. It’s been a long and arduous journey, not just through my career but through life. I don’t need to turn to what someone else has done, in order to inspire me to keep going.

    How do you balance your UFC career and life demands?

    Also a good question. I don’t believe in balance. My UFC career is my only priority. It is what allows me to keep a roof over my head and my dogs fed. Everything else comes secondary.  

    What do you want your legacy to be? How do you want to be remembered?

    Honestly, just as being a good person. In a world where there’s so much trauma and heartbreak, I just want to be kind to people and bring joy to my surroundings.

    What is your current focus? Any plans for the future?

    Fighting fighting fighting. We all want gold.

    What are your favorite ICON Meals? Or favorite thing about ICON Meals?

    Literally all of the pasta dishes. Especially the lasagne. My other fave is the keto meatloaf. It’s soooooo good!!!

    Stay connected with Jessica on

    Want to be featured on ICON Meals? Submit your stories to info@iconmeals.com or send us a DM on IG or Facebook!

    Benefits of Ginger

    Benefits of Ginger

    From Michael Mastrucci (@themacrodiabetic)

    A popular ingredient in cooking (especially in Asian and Indian cuisine) that I’ve been using quite a bit as of late…and one that’s been used for thousands of years for medicinal purposes, this spice provides an array of wonderful health benefits including:

    Cardiovascular Health
    It’s possible that regular intake of ginger can help lower cholesterol, reduce the risk of blood-clotting, and help maintain healthy blood glucose levels.

    Cold & Flu Relief
    A popular way to consume ginger (aside from cooking) is in tea form as its diaphoretic (raising internal temperature). A simple way to get the benefits from ginger tea is to slice 20-40g of fresh ginger (always better than store-bought powder) and steep it in a cup of hot water.

    Digestion
    The root (Rhizome) can be consumed fresh, powdered, as a dry spice, in oil form, or as juice. It’s part of the Zingiberaceae family, which means it also contains anti-oxidative/inflammatory attributes. The phenolic compounds in ginger are known to relieve GI irritation, stimulate bile/saliva production, and suppress gastric contractions as food/fluids move through the GI tract.

    Inflammation
    Data suggests ginger may exhibit anti-inflammatory effects through modulation of calcium levels through heat and pain sensitive receptors.

    Nausea
    Taking ginger for motion sickness may help to reduce feelings of nausea, though it doesn’t appear to prevent vomiting if terribly ill. Additionally, ginger is safe to use during pregnancy in relieving nausea, and can be taken in the form of lozenges or candy.

    Pain Reduction
    The University of GA held a 74-volunteer study and found that daily ginger supplementation actually reduced exercise-induced soreness by 25%. It’s also been found to reduce symptoms of dysmenorrhea.

    Stay connected with blog author Michael Mastrucci on

    Want to be featured by ICON Meals? Submit your stories to info@iconmeals.com or send us a DM on Instagram, Twitter or Facebook!

    Restraint-Bias

    Restraint-Bias
    Restraint-bias. Per Wikipedia: “The tendency for people to over-estimate their ability to control impulsive behavior.” Impulse can be summed up with a simple explanation, essentially it’s when you say you’re committed to doing one thing but your impulses causes you to do something else. A bias is a shortcut our brain makes without our permission. While there’s nothing inherently WRONG with impulsive behavior, if it conflicts with rational decision making, you might find yourself often feeling defeated and that you can’t stick to your goals. 

    Read more

    Todd Abrams on How To Develop Risk Tolerance

    If you want to be an entrepreneur, you need a high tolerance for risk. Full stop.

    It’s ok if you don’t have that tolerance yet — as our CEO Todd Abrams can attest, it is a mindset that can be learned. He didn’t start getting into the fitness and entrepreneurial headspace that led to ICON Meals until he was 35. 

    Check out the above video to hear Todd’s words of wisdom regarding risk tolerance, betting on yourself, and common traps to avoid when striving for a goal.

    Watch the full video here: https://www.youtube.com/watch?v=wg6uON2sp8E




    👱  Follow Todd Abrams on Instagram.

    🎤  Follow The Fitness Franchise Podcast on Instagram.