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    ICON Meals Catoring To The Competitor In Each Of Us

    ICON Meals Blog — goals

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    How to achieve ANY goal by Mike O'Hearn

    How to achieve ANY goal by Mike O'Hearn

    We are living in a have-it-all, have-it-now world. Access to anything you desire is literally a keystroke away. 

    There’s one-click ordering. There’s food delivery in 30 minutes or less. There’s credit available with the swipe of a card. 

    More so than any time in history, we have forgotten the art of sacrifice. 

    Can you blame us? Mainstream marketing tells us hundreds of times each day that we should have it all, and that we should have it right now. 

    The problem with this have-it-all-right-now mindset is that real accomplishments require sacrifice and delayed gratification. And these real accomplishments are where true satisfaction is found. 

    Think about it for a moment. When was the last time that you felt proud of something that you’ve done? I doubt that it was for the shoe purchase that you just one-click ordered online :) More likely it was for a big project that you tackled at work, or a meal that you cooked for your family, or an 8K (or marathon!) that you finished. 

    Those proud moments have one thing in common: they all required sacrifice and delayed gratification. You gave up your time, you invested your attention and efforts, you put in the miles. 

    And then you achieved your goal and experienced that sweet satisfaction. 

    Learning how to sacrifice and delay gratification, rather than getting something right now, is a skill set. This skill set can grow as you use it more often. Just like a muscle that becomes stronger under resistance, your ability to sacrifice your immediate needs in favor of a larger accomplishment will improve the more you use it. 

    Sacrifice and delayed gratification are the name of the game when it comes to getting into great shape. Get comfortable with sacrifice and you’ll achieve any goal. 

    I know that’s not what any of us want to hear. We’d prefer the one-click-to-dream-body button over months of a controlled diet plan and challenging workouts. But by embracing and enhancing your ability to sacrifice you’ll gain traction on all of your big life goals, including getting that dream body.

    Stay connected with blog author and 4x Mr. Universe Mike O'Hearn 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!

    Mindfulness

    Mindfulness

    From Michael Mastrucci (@themacrodiabetic)

    Through the use of technology in the workplace, our homes, and our general daily life, the world has evolved a society that thrives on chaotic schedules and instant gratification.

    We don’t often think of long-term rewards. In fact, our impulsive minds have been trained to desire a smaller reward up front than a better reward at the expense of extra time/effort. There’s no question as to why this occurs…look at the amount of people around you constantly glued to their screens, scrolling through endless pages of content just a click or press away. Everything is instant, and we’ve adapted to the “freedom” to overload our minds with subconsciously draining habits.

    Quieting the mind, practicing the art of NOT thinking, and being able to focus on one thing at a time is no easy task…but remember good practices make good habits.

    Whether it’s setting time aside each day for a healthy mental habit like meditation, reading, writing, yoga, etc., the art of concentration is a cornerstone of practicing mindfulness that can elicit stability and a calm state of mind.

    Just like physical exercise promotes the health and longevity of our bodies, mental exercise does the same for our brain. We think more clearly, plan more effectively, and have a much easier time grasping the concepts of the most efficient or optimal ways to plan things out to reach our goals.

    Eliminate distractions, avoid giving in to short-term rewards that rob us of enduring uncomfortable situations for what’s more beneficial long-term 🙏

    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!

    5 Reasons Your Healthy Salad Could Be Making You Gain Weight

    5 Reasons Your Healthy Salad Could Be Making You Gain Weight

    Original article by Matt Weik may be found directly on Nutrabio Supplements site.

    When trying to lose weight, what is one particular food that everyone tells you to consume more of?   Salad.  Yes, everyone assumes you need to eat like a rabbit in order to tighten your waistline and drop body fat.  While salad isn’t the only nutritional change you should be making to your diet, when used incorrectly, it could actually cause you to GAIN weight unexpectedly.

    To help you better utilize salad during your weight-loss journey and allow these green leafy gems to work for you rather than against you, there are five things you need to be aware of so you aren’t left frustrated when looking at the scale.  I also provide a bonus tip at the end for good measure.  But first, let’s dive into the reasons you need to watch out for salad.

    You Don’t Pay Attention To Your Dressing

    This is one of the simplest things to change, yet one of the hardest for people to fully grasp and understand.  If you were looking at salad dressing and wanted to reduce the number of calories you consume, there are two things you need to focus on.

    1. The type of salad dressing you are using
    2. The amount of salad dressing you are using

    Seems so simple, right?   Wrong.  The first thing people tell you is to stop using regular salad dressing as it is full of fat.  They tell you to opt for the “fat-free” versions instead to drastically cut down how many calories are coming from your dressing alone.  

    I’m here to tell you that’s a terrible idea.  For starters, a little fat with your salad can help you better absorb some of the nutrients found in your salad.  Also, depending on the kind of fat you use, it’s not necessarily “bad” for you.

    Because both lettuce and fat-free salad dressings are low in calories, you probably won’t feel satiated from the meal – this will cause you to overeat later in the day.  Also, most fat-free salad dressings are using corn syrup (when you look at the ingredient list, it’s normally one of the first ingredients listed) to replace the fat for it to taste good.

    Skip the fat-free dressing, stick with the regular.  All you need to focus on is reducing the amount you use, and if possible, choose some sort of vinaigrette which includes some healthy fats.  If you are getting a salad when you’re out and about, ALWAYS ask for your dressing on the side.  Otherwise, you’re at the mercy of however much (generally WAY too much) dressing they pour on top.

    Adding Croutons

    While adding some texture and crunch to your salad, croutons are one of the worst things you can add as a topping.  Essentially, all the store-bought croutons you find are full of nothing but processed white flour that provides you with no health benefit at all.  Many times, croutons are fried, which adds unhealthy fat to your diet.

    Sure, you could use bread and make your own croutons at home, but again, all you’re doing to your salad is adding carbohydrates which increases the total calorie count.

    My suggestion?   Skip the croutons altogether.   When you go to a restaurant, ask the waiter if you can have your salad without croutons.  They will be more than happy to accommodate your request.

    Skipping The Protein

    As mentioned earlier, lettuce does not contain many calories. It’s mostly made up of water.   Even after adding a little vinaigrette to your salad and tossing in some healthy vegetables like tomatoes, onion, carrots, cucumber, and even some peppers, you’re still not left with a satiating meal that provides any sort of bulk to your meal.  If you want to increase satiety, consider adding some protein to your salad.

    Protein is necessary for building lean muscle mass as well as needed to maintain and preserve it.   Protein is also very filling and can add some quality macros to your salad.  

    Additionally, protein has the highest thermic effect of food (TEF), which means it takes your body more energy to digest, absorb, and utilize this macronutrient than any of the others.  What this means is that your body will burn more calories when you consume protein with your meals.

    Consider adding some lean cuts of steak on top of your salad, some hardboiled eggs, shrimp, grilled salmon, or even the most commonly used protein source, which is grilled chicken.   If animal protein isn’t your thing, you can use tofu or other plant-based protein alternatives to add to your salad to increase the overall protein content.

    Another topping that includes protein that many people forget about is chickpeas.  These delicious little balls of protein goodness can spruce up any salad you add them to.

    Using Too Much Cheese

    While not the worst offender when it comes to toppings on your salad, cheese quickly causes the calorie count to shoot up due to the fat content.  If you get a salad from a restaurant, they tend to go a little overboard with how much they put on top.  When putting cheese on your salad at home, many people have a difficult time eyeballing the correct serving size and don’t necessarily want to weigh or measure everything out.

    The best thing to do would be to skip cheese as a topping with your salad or put on a TINY amount just to add a little flavor if you absolutely must have cheese on your salad.

    The Type Of Salad Matters (They’re Not All Created Equal)

    Without getting into the plethora of names given to salads these days, I just want you to think about what’s available and what you generally find in all of the various salads out there.  

    A salad can come with a taco shell, glazed nuts, dried fruit, wontons, nuts, seeds, processed meat, fried toppings – the list goes on and on.  Every little thing added to your salad will alter the macros and calorie count.

    Many of the toppings mentioned can definitely alter and improve the flavor of a salad and make it more palatable, but at the expense of causing your salad to become more calorie-dense.

    BONUS TIP!

    If you’re packing a salad for a meal on the go or for lunch, there are a few things you need to know.   First, ALWAYS wash and dry your greens before you package them in a container to take with you.  If you pack them up wet, your salad will go limp, and it can ruin the flavor and texture of your salad.  

     The second tip is to never add your dressing on top of your salad if you don’t intend on eating it right away.  Similar to what happens when you don’t dry off your greens, the leaves will wilt, and the flavor will be altered.  Pack your dressing separately and take it with you to add when you’re ready to sit down and eat.

    Original article may be found directly on Nutrabio's site.

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

    Get Fit For Fall Checklist

    Get Fit For Fall Checklist

    Fall is a notoriously difficult time for dieters — the cool weather and upcoming holiday season make it easier than ever to dabble in desserts and other high-calorie temptations.

     

    With that in mind, here is a checklist to help you stay on track every single day. With discipline (and by bookmarking this page) you can make it through this season better than ever.

     

    Before you get to work, let's get your mind right. If you're not mentally strong you'll never be able to achieve your potential. Everything GREAT that you've achieved so far began with a single thought. A realization. The following framework will bring you clarity, allowing you to do the work and build the life that you were destined to create!

     

    Download Checklist

     

    Success Framework

    Your Why

    Before you consider what you're capable of achieving, take a moment and consider why you should. Write a list of the people, belongings, and experiences in your life that mean the most. Here's one of mine: I love my family and will provide for them at any cost. In order to do so, I must take care of my mind, body, and spirit at the highest level.

     

    If you were to achieve your highest calling, how would that impact the areas that you care most about? What kind of difference would you be able to make? 

     

    If your visions are based purely on short-term desires disconnected from what you care about, you will fall short. Our immediate, selfish desires change on a week-to-week basis. The vision has to be connected to something much larger than ourselves.

    Your Vision

    Visions are separate from goals. Being happy and healthy, enjoying life on the beach with six-pack abs, is a vision. The end result of your goals. The beach might not be your vision, but you know what you want your end result to be. Take a moment and put yourself there.

    Your Goals

    Now that you have a vision, what are your goals?

    Goals are measurable amounts of work, over a certain period of time, that are in line with your vision. "I want a six-pack" is not a goal. Let’s say your vision is to be healthy, live long, and set a good example for everyone around you — your goals should include following a diet plan and being active every day. Here's an example of several goals:

     

    1. I will follow the Superset city workout plan (4 week program)
    2. I will drink 1 gallon of water per day for the next 30 days
    3. I will consume 150+ grams of protein per day, and remove all processed food and sugar from my diet, for 30 days

     

    Notice how each goal is an action based on my vision. Each day you do the action, you achieve your goal. Each day you achieve your goal, you're closer to the vision.

     

    Embracing this mindset is a huge relief — success is no longer a mystery. You don't have to think about it! Determine the vision, set up the goals, and do the work. Success is just around the corner.

     

    Your Work

     

    With a vision and goals in place, you're ready to do the work. Nothing will happen if you don't commit to the work, and this is where routines come into play. Figure out how to fit your goals into your day with the least amount of friction possible. This is the main reason I get up and work out first thing every morning. My family is asleep, my phone is silent, and there's no distractions. 

     

    With each passing day your confidence will build, and the work will become more enjoyable as the light of your vision becomes brighter.