Plate It Up: Eating Out Hack

This is going to be short, sweet, and to the point. One of the most powerful tools in our nutrition arsenal is the plate method. Don’t know what that is, OK… we’ll go a little longer then.

With the plate method, you’re looking to balance your plate like this:

This is RARELY how a plate comes to the table in a restaurant, usually it’s more like half (or more) starch and a quarter protein, quarter vegetables. So what can you do to make that work? There’s 2 answers here:

Discipline. Yep, you can do it yourself, if you’re disciplined enough! Go for it!
Hack the process.

I came from a family where you cleaned your plate, and to this day, that’s a domestication I can’t always suppress. Fortunately, there’s an easy hack when you go out to eat, and it’s only got 3 small steps:

Step 1: Ask for a to-go box
Step 2: Manually balance your plate by shoveling excess from the areas into the to-go box
Step 3: Set the to-go box on the floor

Scandalous, right? It may seem weird, especially the part where you put the to-go box on the floor (or bench next to you), but that’s the deal-closer. Rest assured that you are more than welcome to eat everything in that box if you get done with your plate and are still hungry (also rest assured that you probably won’t!). It’s a great way to avoid overeating and still get that balance wherever you go out!

Chow Down!

Will Shepler, NTN Coach

A Journey of 1000 Miles…

…starts with a single step…then a trip, and a fall, with a scraped knee, bruised hip, and a long groan.

Not exactly what you expected? Well, reality can be a bit more cheeky than an inspiring phrase, but it doesn’t make it any less true.
Falling is normal, stumbling is common… but what separates the people who have what they want from those who don’t is tenacity. I like that word a lot. It has a couple fancy definitions from the Oxford dictionary (among others), but my favorite is: 

“the quality or fact of continuing to exist; persistence.”

 I believe that’s a great definition, and something we should all practice every day. No matter what we’re trying to do, it’s pretty dang unlikely that we’re going to be able to do it perfectly every time. That’s why we practice, that’s why we train, and that’s why that single step is just the beginning. 
That CAN be you
Movies and television shows and books and magazines are full of real life and fictitious characters who overcome great adversity to be lauded as the hero of the day, champion of dogoodery and all around swell chaps.

It’s great to see and read these accounts and feel inspired. Where it goes wrong is thinking you can never overcome something as big or important as that, or do something spectacular as that, so what does it matter if you let yourself go, or give up on a dream?

But you know what? You don’t have to do something famous or publicized to make a difference.

 Tenacity is infectious. It will change the people around you in big and small ways, but the impact cannot be overstated. Every person who did something great was inspired by someone who didn’t, to either do or not do as they did. All you have to do is get back up. When you fall, you get back up, when you come up short, you try again, and share your journey. You never know what little piece of information may get someone up off the bench and in the game, and that is the shot heard ‘round the world.

Will Shepler
NTN Coach
NapTown Nutrition

5 Tips to Kickstart a Healthier & Sustainable Lifestyle:

Tired of setting unrealistic New Year goals?
Going to the gym for 2-a-days and eliminating all your favorite foods? Only to find yourself completely beat down and dragging 2 weeks in. Seeing this as unsustainable, you slowly dial the workouts back to eventually falling out of the routine. You start to incorporate your favorite foods back in, only to go right back to where you started. 

Sound familiar?
As you start to game plan for 2020 and strategize how you will flip the motivation switch from the Holiday, “I don’t care” attitude, to “it’s the New Year and I’ve got to kick my butt into gear mode”; here are some of my favorite tips to kickstart into a new healthy and sustainable life style.
5 tips to kickstart a healthier lifestyle:
1. Shift your mindset

  • If you are not mentally ready for change, it will not stick. It takes 90 days to form a habit, or to break an old habit and replace with a new. Mindset and emotional health is the foundation to your success in achieving your health and wellness goals.
  • FOOD is usually the focus during the holidays! Everyone is enamored with holiday parties, Thanksgiving or Christmas feasts, cookie exchanges and candy bowls around the office. But if we can shift the mindset to something more meaningful and fulfilling – like what we’re most thankful for – we may be able to avoid all those excess calories…and guilt that quickly follows. One of the best mindsets we can have going into the holidays is to remember this is the time of year you get to spend with loved ones. So the first step to a healthier holiday is putting the focus on quality time with friends and family. Of course, the food will still be there. So we need a plan to tackle all those tasty temptations. Do you have a plan ready?

2. Learn how to read labels

  • There are 61 different names of sugar. There are even more names of chemicals and ‘food-like substances’ that are put into what we eat everyday.
  • If it’s on a label, but not in your cupboard, don’t eat it! If you don’t have glyphosate in your cupboard to sprinkle on your dinner, then don’t eat it you pre-packaged foods!

3. Track 100% of the food you eat for at least 2 weeks using MyFitnessPal. It will help teach you the following

  • Awareness
    • Watch out for the SUGAR
    • Many processed foods have hidden sugars. Beware of these foods that are marketed as healthy
    • Examples: cereal & granola bars, ”all natural” fruit juice, yogurts
  • Shop the perimeter of the grocery store, which includes fruits, veggies, lean cuts of meats, and unprocessed foods. This should be 90% of your groceries.
  • Avoid the processed junk
  • Consistency
  • Meal prep with your MACRONUTRIENTS in mind
    • Carbohydrates – are our body’s main source of fuel.
    • Proteins – regulate body function and aid hormone regulation.
    • Healthy fats – in moderation is a component of our membranes, aids in the absorption of fat-soluble vitamins, and are used as a source of energy.

4. 30/780 rule. “You don’t stop playing because you grow old, you grow old because you stop playing.” ~ Benjamin Franklin

  • :30 Find an activity that keeps you moving while having fun for :30+ minutes per day
  • 7 + hours of sleep each night 
    • Sleep is important to achieving a healthy mindset
    • Try to aim for 7-9 hours of sleep a night
    • Good amounts of sleep can improve your health and reduce your stress throughout the day
    • Hormones reset at night!
    • Lack of sleep
    • Ghrelin -> increased (more hungry)
    • Leptin -> decreased (less satisfied)
    • Cortisol -> increased (more stressed
  • 80 + oz of water per day. 
    • Hunger can be mistaken as thirst
    • Drinking water can prevent excess snacking
    • To stay motivated:
      • Log your water in a journal or food journal app
      • Carry a water bottle around with you
      • Stay away from sodas, juices, sweet tea – they have as much as 18g of added sugar.
      • Start you day with a cup of water and pink Himalayan sea salt. Flavor it up with some fresh squeeze lemon juice.

5.  Eat the rainbow…….not skittles… but veggies. Should consist of at least 50% of your plate every meal.

Choosing to eat well could be the most revolutionary decision you can make

It’s not as simple as eat less calories lose more weight. That hasn’t been working out for us very well. 70% of the nations causes of death are from chronic related diseases.Let’s be our best selves as we wrap up 2019!
Don’t wait until 2020 to make your health and wellness goals a priority!Resolve to get a plan for these next 210 days to end 2019 on a good note, and start 2020 off with a healthier foundation!

Coach Hudson

ChowDown with NapTown

Feeling lost on what to eat during the week? Tired of the same ol’ meals?
We’ve got you covered! Stop relying on the convenience of pizza or fast food mid-week. Planning for success does take some time and effort. Without that solid plan in place, success rarely follows. 

We’ve been developing meal plans every week for the past 3 years, not to mention all of the nutrition challenges and customized plans that fit your individual needs. 

You make enough decisions during the week, let us help you by sending weekly meal plans every Friday! Whether you just finished the Fall Full Body Challenge or have meal prepped every week in 2019, everyone could benefit from weekly meal planning. The variety of food, time and effort, along with our weekly themes to help keep it interesting will help take one more thing off your plate, and add many other fun and tasty things back to your plate ;). 

ChowDown with NapTown is written with a whole wellness approach. Eat Real Food, Not Too Much & Mostly Plants. There comes balance with ChowDown and is not meant to be strict or restrictive. Balanced in a way to make the whole family happy and healthy. 

What’s included:

  • A weekly themed meal plan for Monday-Friday
  • Grocery List
  • Prep List
  • Recipes

Make it easy on yourself!

  1. Sign up here
  2. Email confirming your registration
  3. Receive your ChowDown with NapTown plan EVERY Friday
  4. Print off grocery list and cross off items already in your house
  5. Grocery shop on Saturday or have groceries delivered
  6. Meal prep on Sunday. Spending some extra time in the kitchen on Sunday WILL make your life significantly easier during your hectic weeks

The Game Changer Documentary: The #1 iTunes download that has people going vegetarian in 88 min.

In our last Friday Trifecta newsletter, I tasked our readers to watch the documentary, Game Changers on Netflix. Game Changers was produced by James Cameron, a Hollywood screenwriter and producer best known for his epic films like The TerminatorTitanic and Avatar that shook the world. His latest Hollywood production in Game Changers, highlights some very well-known and respected athletes that at the time of the documentaries filming (~2012-2018) ate a plant-based diet. Watching this for the first time even had me asking question once I saw the lineup: Arnold Schwarzenegger, Jackie Chan, Kendrick Ferris, James Wilks, Novak Djokovic, Chris Paul, along with several others. Using some of the big faces, this documentary promotes going plant-based to not only improve your performance, but then does itself a disservice by attacking the other side by arguing eating meat, fish, poultry, eggs, and dairy (foods that “hinder your athletic performance”) will also promote heart disease, cancer, type 2 diabetes, erectile dysfunction and endothelial dysfunction. Claims that are not supported by any credible scientific evidence and were completely irresponsible for them to make and should upset anyone who watched it. 

Before getting too deep into this review, I want to make it clear I am taking a neutral standpoint and not promoting either Veganism or a Carnivore diet. I’m on #TeamAvocado. I think one thing both sides can agree on is that the elimination of refined processed carbohydrates and sticking to as real, whole food as possible is the healthiest way to live. The biggest difference between the two is where the protein source is coming from. The reason I have even considered writing this is because of the number of people that have reach out to me for my opinion and the heads that this documentary has turned in our community. I will also state that I was plant-based for roughly 10 months, but currently eat a primarily whole foods diet (avoiding many refined processed carbohydrates while still having balance). At NapTown Nutrition we work with each client on an individual level to develop a customized plan for them based on their lifestyle, goals and foods they currently eat. We work with many vegetarians, vegans and many more that eat a combination of meat and plants.  
Documentaries are great for many reasons. They help educate on certain topics in our society that most people are curious about and done so in a very exciting and effective way. Some, much flashier than others to get their point across can grab the attention of many of its viewers and get them to take immediate action. Because of this, documentaries have the ability to change a person’s life because of the dramatizations or information (misinformation) that is conveyed during the documentary. In this particular documentary, it has done just that for many people. 
Documentaries can however have many issues. They typically are one sided with an agenda and not very reliable because of that. The propaganda and biased sources (media and athletic influencers, physicians and ‘experts’) used within documentaries help drive home their one-sided arguments making it look like there is no other option. Taking a deeper look into the creation of Game Changers, we see it may have been given life from another documentary, “Forks Over Knives”. Director of Game Changers, James Cameron, owns a plant-based protein company called Verdient Foods. Directly on their website is says “The Cameron’s watched the documentary film “Forks Over Knives” and their understanding of healthy eating immediately shifted.”  Since watching a single documentary, the Cameron’s changed their lives and now have impacted millions of others. 

Some great things this documentary was able to accomplish was to get people curious about their own personal nutrition. It got a lot of people asking questions and starting down the path of their own nutritional journey. If an individual that viewed this documentary was eating the Standard American Diet (“SAD” – diet including the intake of pre-packaged foods, fried foods, refined grains, corn (and high-fructose corn syrup) and high-sugar drinks) and then switched to a Whole-Foods plant based diet eliminating the latter, they will without doubt experience first hand some amazing results that simply comes with cutting out sugar, preservatives, refined processed carbohydrates and trans fat that can have on your mind and body. That is a HUGE WIN!  However, some things the documentary did poorly at was misconvey very important information as mentioned in the above paragraphs.

Rather than myself going in to prove or debunk this documentary, I challenge you to listen to both side with an open mind to form your own conclusion. Some trusted resources I’ve found interesting are: Dr. Shawn Baker’s full review and check out Zoe Harcombe, Ph.D. whom was a 20 year vegan on Julie Foucher Podcast, Pursuing Health on the general health of vegan vs. plant-based with meat. On the other side, check out Gil Carvalho MD PhD, fact check video. Also here is James Wilkes himself debunking some of the criticisms of The Game Changers. Lastly vegan body builder, Nimai Delgado, body builder whom has never had meat.

As an experienced and educated health coach in fitness and nutrition for going on a decade I wish I could share more documentaries with people that could properly educated them on the basics of nutrition. One of my favorites to share is Fed Up. Although I admit, documentaries can be a lot more convincing than me at times, put James Cameron behind it and I will lose every time. If the message of Game Changers was shifted from putting meat in a bad light to simply eat more plant-based foods, this would have hit a home run on both sides of the fence. Spreading the truth is so much more important than choosing one side based on your agenda and defending it by putting down the other is not the answer.  Yes, conventional mass meat and fish farming by big food is killing our planet, as is mass production of grains with those farming practices and chemicals used. 

Educating yourself on where your food is sourced can be one of the most liberating things you do in your life. Having that type of control over what is going into your body is one of the most ultimate decisions you can make. As you continue down your own personal wellness journey, know that there is a right and wrong way to do every ‘diet’ and it is important to spend the time educating yourself or work with a personal nutrition coach to help guide you along the way. You should not be receiving your nutritional guidance from google, Wikipedia, social media or even documentaries backed by an individual who owns one of the worlds largest plant-based supplement companies. Look for credible sources and what agenda they may have along with  the best scientific research that is available is a great place to start. 
Whichever you choose to start or even continue your nutritional journey with, continue to educate yourself on: the nutrients that are going (or not going) into your body, sustainability, sourcing & farming practices, how your body responds to the foods you’re eating, the physical and emotional response and performance. 

Leave us your thoughts below!

Review: 2019 CrossFit Health Conference

Wednesday, July 31st 2019, several coaches from NapTown Fitness had the amazing opportunity to attend the 2019 CrossFit Health Conference in Madison, WI. This was the 3rd year of educating and exposing the health care industry from very well respected physicians that have worked deep in big organizations and Hospitals.
Founder of CrossFit, Greg Glassman has built an extensive network of Doctors worldwide that want to expose the health care system for what it is. As he and his team began digging deeper they’ve witnessed how screwed up the system really is and how far we’ve got to go. Greg has coined this “The Mess” (see next section for more information on “The Mess”).

Each year we’ve attended the Health Conference, it’s been overwhelming to see the growing number of Doctors that attend. Without actually counting the number of hands raised, I believe this was the first year that Doctors outnumbered non-doctors.
Due to ‘The Mess’ of our current state, there is no way that this Titantic cruise liner of a system will be able to turn around in a year or even 10 years. It’s way to big to even start at a high of a level, thus last year CrossFit started free MD Level-1 CrossFit Seminars, to educate and expose information to one doctor at a time. This was a true grassroots style approach and seems to be only picking up steam. Over the past two years there have been roughly 1000 physicians educated on “The Mess”. Some have even gone back and quit their job to open gyms, wanting to focus more on preventative treatments like proper fitness and nutrition.

I personally have learned so much from attending these conferences and encourage anyone that is able to attend in 2020, to make the effort.  The education really spans from exposing flawed science, inflating data statistics, to what type of food and lifestyle is the best scientifically speaking.

This year, the conference started out with Dr. Uffe Ravnskov, via a hilarious skype video. Dr. Ravnskov, an 85 year old whistleblower, without the appearance of much IT experience kept having his headphones fall of his head and hair going in every direction. As funny and distracting as that was, his wealth of knowledge was amazing to sit back and absorb.
He founded The International Network of Cholesterol Skeptics (THINCS) after serving as a whistleblower in the face of extreme pressure from the approved scientific consensus on Ancel Keys’ flawed diet-heart hypothesis. Because of this the scientific community put forth great efforts to silence him when he became critical of the popular anti-cholesterol literature.

To find out more about the speakers, I have listed the others at the bottom of this section.

After attending this conference for the second straight year, it has truly made us take a deeper dive into questioning what the “truth” really is and what has been fabricated to help the bottom line of big business. It scares me to learn how often misinformation can be passed along as “true” just because it keeps money flowing through “the system”.
A great example of this came from Dr. David Dimond on how statistical deception can create the appearance that statins (in this particular case) are safe and effective in prevention of cardiovascular disease. He shows a marketing campaign from Lipitor claiming it reduces the risk of heart-attacks by 36%. In reality they minimized the appearance of the absolute risk data, which was truly only 2%. Slightly different than the fabricated 36%. With all the side effect known of Lipitor, is it really worth taking? I would love to say, go ask your doctor, however they are being sold the lies as well from the company making billions from it, so if they have not done their research, it’s very likely it’s been missed.

“The Mess” 

We want to share this information with you since we think it is so important for people to understand that CrossFit Health isn’t specifically about someone’s individual ‘health.’  CrossFit Health is about uncovering the corrupt science and untruths found in old research.  It’s important for people to read the following from the CrossFit Health website.  People need to know that we have and will continue to be fed lies by companies who are seeking profits in both the food, medical, and pharmaceutical industries.  Sugar is bad; soda is primarily sugar; soda industry won’t admit it but instead funds studies saying sugar isn’t bad.  Same goes for specific drugs, ie. statins and the belief that cholesterol is bad.  

CrossFit Health (CFH) isn’t about your health. Taken from, “CrossFit Health is an investigation into the ills of modern medicine and the willful abuse of the public’s trust in science. What would motivate such an inquiry? And what are our qualifications to put forth on the subject?

Nearly 20 years ago, in an article titled “What Is Fitness?” CrossFit articulated the physiological reality that what we eat and how we exercise—fundamentally lifestyle choices—are the independent variables in control of the dependent variables measured by medicine as manifestation, predictor or cause of chronic disease. These dependent variables include triglycerides, high-density lipoprotein, A1C, blood pressure, body fat, bone density and muscle mass.

A business was seeded and a global fitness and health revolution sprouted from a prescription of constantly varied, high-intensity functional movement leveraged by meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.

The certainty and fidelity with which that prescription increased work capacity across broad time and modal domains while improving all health metrics have been the driving force for the success of CrossFit and CrossFitters. That revolution comprises 14,500 CrossFit Affiliate gyms around the world, 132,000 credentialed CrossFit trainers and millions of CrossFit devotees. Within that group are the CrossFit physicians, numbering over 20,000 in the U.S. alone.

The inexorable rise of chronic disease, which is taking 70 percent of lives needlessly and prematurely, has two root causes: excess carbohydrate consumption and sedentarism. From the onset of this epidemic, official response from our universities, our government institutes of health and our very own doctors was to promote a high-carb, low-fat, margarine-greased descent into ever-worsening disease and death. Little has changed in decades beyond worsening global health and CrossFit’s ascendancy.

The CrossFit physicians are by virtue of medical training and CrossFit participation uniquely poised to offer meaningful public discourse on what has gone so tragically wrong. They sit in possession of a view of health, metabolism and exercise that is neither mainstream nor traditional yet entirely correct and vitally important—perhaps essential. CrossFit has been right for a long time, and they know it.

That we were correct and stood in direct opposition to a powerful coalition of authority, credentials and money was tough for many to accept and profoundly uncomfortable for them to explain. But harder to believe and more difficult to accept was the decade-long crusade against CrossFit by organized and academic fitness “science” with legislation, litigation, lies, scientific misconduct in the form of falsification and fabrication of data, and, finally, felonies in the form of perjury and likely spoliation of evidence. These claims can be found in the words of jurists’ published rulings.

The lessons learned from the legal dismantling of fake science, a crooked journal and perjuring scientists have given us a forensic view as to how everything might have gone so wrong. We’re calling the combination of runaway medical costs and disease rates—which many profit from but none combat effectively—“The Mess.”

CrossFit Health is an ongoing exploration of The Mess.”

It’s time we all make sure we take control of our own health and know what we are capable of doing without a Doctor’s prescription.  Dedicate your life with a goal of living to full functional capacity, in and through your 90’s, UnDoctored.

The speakers at the Health Conference

The second speaker was Dr. Zoë Harcombe whom spoke on a comparison of what we’re told to eat with what the body of actual scientific evidence suggests we should eat. Listening to Dr. Harcombe made several lightbulbs go off with how science explains a lot of the work we do with our clients. She also had some amazing visual charts that I though kept things as simple as possible.

Investigative journalist, Gary Taubes, one of my favorites because of his no nonsense personality and willingness to do years of research to get the right answers. He shared his evidence on how people gain fat.
Last week we posted a fun article from the another speaker at this years Health Conference,

Dr. David Diamond, on the demonization of fat and cholesterol by reviewing the research on cholesterol-lowering statins — a multibillion-dollar industry — and their numerous adverse effects.

Prof. Peter Gøtzsche, a co-founder of the famous Cochrane Collaboration, then described his experiences with a scandal that rocked the scientific community. His story demonstrated how institutional corruption leads to the censorship of dissenting views and the end of free scientific debate.

Finally, Dr. Dominic D’Agostino presented on his discovery of the neuroprotective and anti-cancer effects of a ketogenic diet, which he observed while studying strategies to enhance the safety and performance of Navy SEAL divers breathing high-pressure oxygen.”

6 Hours in 6 Weeks Corporate Offering

Be a leader in your industry and help make wellness a job requirement at your workplace.

We are looking for 2 more companies to start our 6 week Corporate Wellness Takeover!

Post Labor Day before Holiday Season.
Start dates between September 4th – 20th.

At your office space or NapTown Fitness

We not only will focus on nutrition with your employees/colleagues, but all the pillars of health as mentioned in the section below. 

Diving into behavior change & promoting a healthy LIFESTYLE that will lead to happier, healthier and more productive employees.
Let’s face it, no one likes the office Grumpy Cat – work alongside people like YOU, in a positive healthy environment. 
Through these 6 weeks we ask for just 6 hours of your time for us to send a resident health expert to come on site and help educate. 

Your team is lead through:

  1. InBody testing
  2. Goal setting
  3. Nutrition: 10 Steps To a Healthier You
  4. 5 Movements for longevity: Light sweat session
  5. Getting the mind right for Success: Yoga instructor on site
  6. Wrap Up meeting/company pitch in and InBody testing


  • Employer Benefits
    • Decreased sick leave/absenteeism
    • Increased job satisfaction
    • Decreased use of healthcare benefits & worker’s comp claims/disability
    • Increased employee productivity
    • Competitive edge in the hiring process
  • Employee Benefits
    • Weight Loss
    • Increased productivity, happiness. energy & motivation!
    • Decreased stress
    • Improved physical fitness & mobility


Eat Fresh & Reconnect To Your Food

The temperature is on the rise and the sunshine (when we get it) is getting longer. SPRING! The season where we shake off the winter blues and start to feel supercharged from that enormous battery in the sky. The start of spring also brings one of our favorite “holiday” seasons at NTN, Farmer’s Market season! We know it really isn’t a thing, but that is how serious we are about eating fresh. There are so many wonderful farmers’ markets throughout Indianapolis and the surrounding areas. We don’t ascribe to just one market, we love them all! Check out this comprehensive list for farmers’ markets near you.

You may be asking yourself, why do I need to go to a farmers’ market when Kroger has everything I need? Here is why:

  • Buying local supports local suppliers and benefits the local economy
  • Cheaper organic and GMO-free products than supermarkets
  • Better for the environment – products are shipped all over the world today, which leaves a huge carbon footprint and contributes to the degradation of our atmosphere
  • Seasonal eating – check out this Indiana Harvest Calendar
  • Ability to try new products
  • Better taste

In today’s society we are so consumed with convenience. We logon to an app, we order our groceries and pick them up an hour later or have them delivered. We have lost the connection to our food. We personally don’t want to be disconnected from the thing we do 3 times a day. Our food shouldn’t be where we look for convenience. We need to reconnect to the food that we eat and the best place to do that is your local farmers’ market. This Spring/Summer we suggest putting down the app and spend a few hours every week strolling your local farmers’ market. You will be surprised at how good you feel.

Peter J. Gindling, RN, CF-L1
Nutrition Coach