Looking forward to 2011, knowing your body, your diet, mentally and physically, your strengths and your weaknesses is pretty empowering. I know i learned a lot, and although my numbers didn't drop an ounce....I feel more motivated to enter the new year with a more solid foundation than i ever have in the past. Even as a trainer, I'm human, and worse, I'm a woman....so i have all the same challenges, body issues, and confusion about health, fitness and, or course, vanity (although i think that went out the window with my rash epidemic;) ).
Balance was the strong focus for our challenge, as we discussed the other night at the happy hour.....this was not the type of camp where we were starving ourselves to win the grand prize.... a bikini modeling gig, this was practical. And, because it was practical not everyone lost as much weight as they may have lost in the past doing other programs. Unfortunately, with each year we make it that much more difficult to take off the pounds with dropping metabolisms and fluctuating hormones, yup, we're pretty much f'ed.
Yet, there are plenty of real people older than us who are pretty f'n hot and healthy so it's not impossible. By not gaining that typical lb. or 2 that most people gain during the holidays, as most of you did, you are well ahead of the game to start looking and feeling a little more confident into the new year.
Most of you are athletes with amazing discipline in the gym, so honing that same motivation in the kitchen or out with friends takes time and energy and maybe a little more money, but we know it works....you've seen the results.
Remember, it's all in the psychology....it's not about what you can't have. The more you focus on what you can't have, the more you'll feel depleted and deprived. Be mindful about all the good things you're putting into your body and gain more satisfaction in savory, delicious meals that contain alternative ingredients that are better for you and ultimately leave you more satiated.
You have the tools, now it is your turn to set yourself up for your own challenge. I will be happy to continue support with weigh ins and measurements after class or whenever. Questions and comments are always welcome, as you should well now know.
I'm going to do a two week detox in january if anyone is interested. All this feeling sorry for myself has gotten a little outta control;), so that's what i've decided i need.
All my best to you and your families for the holidays.
-kat
Saturday, December 25, 2010
Sunday, December 19, 2010
week 8: december 19 - christmas
the final lap! it's a short week with, for some, the greatest temptations to hurdle. thankfully for me, finding a vegan cookie, cake, pie, or brownie without soy is nearly impossible.....so i can politely decline with only a little heartbreak to mend. i know turning those treats down before i became so high maintenance took immense self control, that waivered on any special occasion, ie...birthdays, holidays, tuesdays.
so i'm here to help by giving you an excuse to say "no" when the christmas cookie plate makes its rounds in front of your nose. this week's challenge, is no added sugar.
i know many of you have remained mindful about "no added sugar" since week 1, so for you...this should be a piece of cake, agave sweetened of course.
for those of us that struggle in this category this can be a fun week, because, believe it or not, there are many delicious "no sugar added" recipes that may actually make the keebler elves cringe.
i for one have been making my way through the amazing pound of vegan no sugar added coconut almond chocolate that i got in the mail for christmas a month ago. today i bought a vegan chocolate coffee bar from the "chocolate box" that contained cane sugar and it wasn't nearly as good.
don't forget that "no sugar added" is not the same as "sugar free". "sugar free" usually means that it contains a ton of chemicals that sweeten like sugar, but are foreign to your body and therefore, don't break down very well.
try sweetening with or baking with:
no added sugar applesauce
agave nectar
maple syrup
honey
cacao
dates
etc.
hope everyone had a terrific weekend. i will see you all tuesday at ryleigh's between 5 and 7. email or text me if you'd like to weigh in before happy hour;)
proud of you guys....keep up the good work.
so i'm here to help by giving you an excuse to say "no" when the christmas cookie plate makes its rounds in front of your nose. this week's challenge, is no added sugar.
i know many of you have remained mindful about "no added sugar" since week 1, so for you...this should be a piece of cake, agave sweetened of course.
for those of us that struggle in this category this can be a fun week, because, believe it or not, there are many delicious "no sugar added" recipes that may actually make the keebler elves cringe.
i for one have been making my way through the amazing pound of vegan no sugar added coconut almond chocolate that i got in the mail for christmas a month ago. today i bought a vegan chocolate coffee bar from the "chocolate box" that contained cane sugar and it wasn't nearly as good.
don't forget that "no sugar added" is not the same as "sugar free". "sugar free" usually means that it contains a ton of chemicals that sweeten like sugar, but are foreign to your body and therefore, don't break down very well.
try sweetening with or baking with:
no added sugar applesauce
agave nectar
maple syrup
honey
cacao
dates
etc.
hope everyone had a terrific weekend. i will see you all tuesday at ryleigh's between 5 and 7. email or text me if you'd like to weigh in before happy hour;)
proud of you guys....keep up the good work.
Thursday, December 16, 2010
getting in tuned.
one of the things i hope that i have emphasized greatly during this challenge is getting more in tuned with your body. this week's no meat or little meat challenge isn't to make all of you vegetarians or crazy armpit hair growing vegans. it is just to get you thinking and feeling more in tuned with your body.
they say the effects of food on our moods, energy, and well being are far beyond what we might be able to imagine. and, there is a lot of theory out there regarding these effects.
a story to share.....my two friends were invited to a christmas party this week. the main course was prime rib, and although they don't eat meat often they do enjoy a good steak every once in a while. nothing to report after dinner, but later that night....one of my friends was up all night itching and tossing and turning, not feeling well. her wife woke up the next morning in a bad mood that she couldn't place. and, they may not have thought anything of it until the host of the party came in, my friend's client, complaining about not feeling well and being grouchy.
a weird coincidence? sure. a talking point, yes.
some theorists talk about the energy of the cow and the chemicals being secreted into its body while it is under duress in the slaughter house. they say that energy or those chemicals when ingested, may have an adverse effect on our well-being. but maybe only if you are able to recognize it. otherwise you might just write it off as something else.
again, im not trying to make vegetarians outta you so i should also say the same effects can come from foods containing too much sugar, salt, chemicals, pestisides.....and so on.
i know....it can be enough to make you crazy, which is totally not the point. it won't happen overnight, but your own longitudinal study might be intelligent as we spend a lot of time and energy and money on what we put into our bodies.
the moral of the story is to pay attention. play with different combinations of foods and supplements to find out how to optimize your energy.
there is also some interesting research supporting and offering skepticism around the eat right for your blood type diet.
from wikipedia....
Blood group O is believed by D'Adamo to be the hunter, the earliest human blood group. The diet recommends that this blood group eat a higher protein diet. D'Adamo bases this on the belief that O blood type was the first blood type, originating 30,000 years ago.
Blood group A is called the cultivator by D'Adamo, who believes it to be a more recently evolved blood type, dating back from the dawn of agriculture, 20,000 years ago. The diet recommends that individuals of blood group A eat a diet emphasizing vegetables and free of red meat, a more vegetarian food intake.
Blood group B is, according to D'Adamo, the nomad, associated with a strong immune system and a flexible digestive system. The blood type diet claims that people of blood type B are the only ones who can thrive on dairy products and estimates blood type B arrived 10,000 years ago.
Blood group AB, according to D'Adamo, the enigma, the most recently evolved type, arriving less than 1,000 years ago. In terms of dietary needs, his blood type diet treats this group as an intermediate between blood types A and B.
again....there is no full proof system, but it never hurts to try new things and to see what the effects are (for better or for worse).
also, we talked in class today about a couple of you that had recently gotten physicals. really, all that we are doing here may be seriously lacking without the information they can provide about vitamin defficiencies, cholesterol, etc. so if you haven't gotten one recently, please make an appointment to see what's up.
i hope you have been finding some tasty meatless options this week.
have fun in the snow;)
they say the effects of food on our moods, energy, and well being are far beyond what we might be able to imagine. and, there is a lot of theory out there regarding these effects.
a story to share.....my two friends were invited to a christmas party this week. the main course was prime rib, and although they don't eat meat often they do enjoy a good steak every once in a while. nothing to report after dinner, but later that night....one of my friends was up all night itching and tossing and turning, not feeling well. her wife woke up the next morning in a bad mood that she couldn't place. and, they may not have thought anything of it until the host of the party came in, my friend's client, complaining about not feeling well and being grouchy.
a weird coincidence? sure. a talking point, yes.
some theorists talk about the energy of the cow and the chemicals being secreted into its body while it is under duress in the slaughter house. they say that energy or those chemicals when ingested, may have an adverse effect on our well-being. but maybe only if you are able to recognize it. otherwise you might just write it off as something else.
again, im not trying to make vegetarians outta you so i should also say the same effects can come from foods containing too much sugar, salt, chemicals, pestisides.....and so on.
i know....it can be enough to make you crazy, which is totally not the point. it won't happen overnight, but your own longitudinal study might be intelligent as we spend a lot of time and energy and money on what we put into our bodies.
the moral of the story is to pay attention. play with different combinations of foods and supplements to find out how to optimize your energy.
there is also some interesting research supporting and offering skepticism around the eat right for your blood type diet.
from wikipedia....
Blood group O is believed by D'Adamo to be the hunter, the earliest human blood group. The diet recommends that this blood group eat a higher protein diet. D'Adamo bases this on the belief that O blood type was the first blood type, originating 30,000 years ago.
Blood group A is called the cultivator by D'Adamo, who believes it to be a more recently evolved blood type, dating back from the dawn of agriculture, 20,000 years ago. The diet recommends that individuals of blood group A eat a diet emphasizing vegetables and free of red meat, a more vegetarian food intake.
Blood group B is, according to D'Adamo, the nomad, associated with a strong immune system and a flexible digestive system. The blood type diet claims that people of blood type B are the only ones who can thrive on dairy products and estimates blood type B arrived 10,000 years ago.
Blood group AB, according to D'Adamo, the enigma, the most recently evolved type, arriving less than 1,000 years ago. In terms of dietary needs, his blood type diet treats this group as an intermediate between blood types A and B.
again....there is no full proof system, but it never hurts to try new things and to see what the effects are (for better or for worse).
also, we talked in class today about a couple of you that had recently gotten physicals. really, all that we are doing here may be seriously lacking without the information they can provide about vitamin defficiencies, cholesterol, etc. so if you haven't gotten one recently, please make an appointment to see what's up.
i hope you have been finding some tasty meatless options this week.
have fun in the snow;)
Sunday, December 12, 2010
week 7: december 13 - december 19
well....with christmas creeping up on us, we are making our way into our final weeks of our challenge, which i know some of you are thrilled about;)
when i first came up with this idea, i had 8 solid things that i wanted to cut out each week....yet as the program has evolved, completing each task with you, i have changed my mind about my original schedule as i've been listening to your wants and needs and shifting our focus in accordance with you.
with all that we've learned about our bodies, nutrition, and our workouts....i think it is important to pull it all together this week. our major focus will be meat, but i would also like you to be mindful of sugar, salt, fiber, protein, carbs, and fat.
i'd like to challenge you to find other sources of protein to satisfy you and give you the opportunity to evaluate how you feel. if you are up for it, i challenge you to a meat free week. if that seems a little much for you....the other alternative would be to limit meat to one meal a day. meat being fish, chicken, beef, etc. eggs not included.
reasons why...there is considerable debate out there currently about the health of our meats and the side effects this "poor" source of protein has on our bodies. many researchers say that we are far too meat dependent and the diversity in our diets lacks considerably. also, meat, especially red meat is very difficult to break down....so portions of your plate will sit in your degestive track waiting its turn to be broken down. yum.
remember portion size for meat protein should fit in the palm of your hand, or 1/4 of your plate. portions for veggies and greens should take up half of your plate, and portions for carbs should be the other 1/4.
supplements to add in if you haven't.....
-fish oil....a natural fat burner
-a probiotic, like acodopholis.....a digestive aid
-calcium....a natural fat burner, best eaten in yogurt, cheese, & milk
-daily vitamin
-b complex
citrus fruits especially grapefruit, as well as pineapple, strawberries, and kiwi are also natural fat burners and great sources of fiber.
our fiber goal should be between 40-50 grams and no less than 20.
and with all that fiber don't forget to flush it down with plenty of water. 2 liters a day....is about what they say we should shoot for.
i know you might be getting bored with all this same stuff, but i went through at least 20 fitness articles this morning that all said the same thing. we have the right formula, no doubt, now you just have to manipulate the numbers to suit you comfortably to optimize energy and ultimately, make it sustainable.
weigh in's this week....5pm monday night at fhf, for those that don't already have a scheduled time. if that doesn't work let me know and we can arrange something else.
bonus workouts: unfortunately, i am out of town this weekend and will not be around for our bonus sessions. please feel free to meet up on your own if it's convenient or look for a group class to get your workouts in this week.
veggie recipes are appreciated.
questions, comments welcome too.
have at it;)
when i first came up with this idea, i had 8 solid things that i wanted to cut out each week....yet as the program has evolved, completing each task with you, i have changed my mind about my original schedule as i've been listening to your wants and needs and shifting our focus in accordance with you.
with all that we've learned about our bodies, nutrition, and our workouts....i think it is important to pull it all together this week. our major focus will be meat, but i would also like you to be mindful of sugar, salt, fiber, protein, carbs, and fat.
i'd like to challenge you to find other sources of protein to satisfy you and give you the opportunity to evaluate how you feel. if you are up for it, i challenge you to a meat free week. if that seems a little much for you....the other alternative would be to limit meat to one meal a day. meat being fish, chicken, beef, etc. eggs not included.
reasons why...there is considerable debate out there currently about the health of our meats and the side effects this "poor" source of protein has on our bodies. many researchers say that we are far too meat dependent and the diversity in our diets lacks considerably. also, meat, especially red meat is very difficult to break down....so portions of your plate will sit in your degestive track waiting its turn to be broken down. yum.
remember portion size for meat protein should fit in the palm of your hand, or 1/4 of your plate. portions for veggies and greens should take up half of your plate, and portions for carbs should be the other 1/4.
supplements to add in if you haven't.....
-fish oil....a natural fat burner
-a probiotic, like acodopholis.....a digestive aid
-calcium....a natural fat burner, best eaten in yogurt, cheese, & milk
-daily vitamin
-b complex
citrus fruits especially grapefruit, as well as pineapple, strawberries, and kiwi are also natural fat burners and great sources of fiber.
our fiber goal should be between 40-50 grams and no less than 20.
and with all that fiber don't forget to flush it down with plenty of water. 2 liters a day....is about what they say we should shoot for.
i know you might be getting bored with all this same stuff, but i went through at least 20 fitness articles this morning that all said the same thing. we have the right formula, no doubt, now you just have to manipulate the numbers to suit you comfortably to optimize energy and ultimately, make it sustainable.
weigh in's this week....5pm monday night at fhf, for those that don't already have a scheduled time. if that doesn't work let me know and we can arrange something else.
bonus workouts: unfortunately, i am out of town this weekend and will not be around for our bonus sessions. please feel free to meet up on your own if it's convenient or look for a group class to get your workouts in this week.
veggie recipes are appreciated.
questions, comments welcome too.
have at it;)
Thursday, December 9, 2010
the weight is starting to fall...
i got yet another email/newsletter about nutrition saying the key to losing is by eating. i really like this new fad. remember though, it's all about portion control and the duration between meals.
also, this may sound silly....but they remind us to chew our food. breaking it down before it gets to your gut is half the battle, which makes sense. sadly, i have to remind myself of this often, because if i had a choice in picking a utensil....a shovel might be my first pick.
they say to really enjoy your meals while you are eating them, take your time, slow down, and let yourself digest. stopping at 80% full is usually a good target because it takes about 20 minutes for your brain to catch up with your belly and tell you that you are fully satisfied. so getting up for seconds too quickly may put you over the edge.
i have heard really good reports this week about numbers dropping. for some it has been slow and steady, but dropping nonetheless....which still needs to be celebrated. i have yet to see a few of you since thanksgiving, so i'm hoping you'll be coming out of your tryptophan comas and making your way into the gym to see my smiling face here soon.
i am not gonna be around on saturday, so bonus workout is this sunday at 10:30 @ fhf. sergeant maria may be at the gym saturday though if you're looking for a good ass kickin';) tba...
speaking of maria, she uses loseit.com which has an app for her iphone to keep track of her food log and her daily % for proteins, fats, and carbs. it is def worth checking out if that is something you are interested in learning more about. it is a great tool to help you eyeball things more clearly. it will show you a graph and plot your stuff on a spread sheet if you'll let it, which can't be any more eye opening. maria says it's not perfect, like none are, but she has been having success with it and learning a lot. so that would be a great alternative to food log, as it would offer more complete info....and, dun dun dun dun...it's free!
hope everyone is watching the sodium. i expect you all to be 3 lbs lighter this week, just cuz no one will be retaining water;)
ps.....my new fun fiber filled treat. chia seeds....two tablespoons in 2/3 cup water, in 10 minutes sprouts into this pudding looking thing. throw in some fruit, some agave, or a little granola, some spurilina if you have it, dun dun dun dun, delicious protein / fiber fun for the whole family filled treat!
have at it!
also, this may sound silly....but they remind us to chew our food. breaking it down before it gets to your gut is half the battle, which makes sense. sadly, i have to remind myself of this often, because if i had a choice in picking a utensil....a shovel might be my first pick.
they say to really enjoy your meals while you are eating them, take your time, slow down, and let yourself digest. stopping at 80% full is usually a good target because it takes about 20 minutes for your brain to catch up with your belly and tell you that you are fully satisfied. so getting up for seconds too quickly may put you over the edge.
i have heard really good reports this week about numbers dropping. for some it has been slow and steady, but dropping nonetheless....which still needs to be celebrated. i have yet to see a few of you since thanksgiving, so i'm hoping you'll be coming out of your tryptophan comas and making your way into the gym to see my smiling face here soon.
i am not gonna be around on saturday, so bonus workout is this sunday at 10:30 @ fhf. sergeant maria may be at the gym saturday though if you're looking for a good ass kickin';) tba...
speaking of maria, she uses loseit.com which has an app for her iphone to keep track of her food log and her daily % for proteins, fats, and carbs. it is def worth checking out if that is something you are interested in learning more about. it is a great tool to help you eyeball things more clearly. it will show you a graph and plot your stuff on a spread sheet if you'll let it, which can't be any more eye opening. maria says it's not perfect, like none are, but she has been having success with it and learning a lot. so that would be a great alternative to food log, as it would offer more complete info....and, dun dun dun dun...it's free!
hope everyone is watching the sodium. i expect you all to be 3 lbs lighter this week, just cuz no one will be retaining water;)
ps.....my new fun fiber filled treat. chia seeds....two tablespoons in 2/3 cup water, in 10 minutes sprouts into this pudding looking thing. throw in some fruit, some agave, or a little granola, some spurilina if you have it, dun dun dun dun, delicious protein / fiber fun for the whole family filled treat!
have at it!
Sunday, December 5, 2010
week 6: december 6 - december 12
well it seems i can't get away from diet books and meal plans wherever i go. i was at a birthday party today where all the ladies were discussing the new book in the Eat Clean Diet series. within the time allowed, i browsed through it and as it turns out, we could have written the book. i pictured you guys reading it, rolling your eyes, as everything was being reiterated.
there were some valuable pieces in there, however, that we haven't mentioned during the course of this challenge. i liked how the author broke down in a pie chart the factors of a healthy lifestyle....10% genetics, 10% training, and 80% nutrition.
80% no matter how you spell it out is equal to a whole shit-ton!, in case you needed a conversion. they mentioned the importance of 6 meals a day, pairing complex carbs and protein with each meal and eating clean healthy whole foods, avoiding processed foods and sugars.
see what i mean, that we could have written the book.
they talked a little bit about salt, which is one thing i wanted to work on limiting for this week. lessoning your salt intake by 30% could shave as much as 3 lbs. of water weight, which may be the factor that is torturing some of you each week at weigh in.
so touching on the pie chart and genetics....yes, cellulite is genetic. can we change the genetics we've been given, or the body type that we've accepted in ourselves for longer than we can remember?....yes. will we ever have a long skinny legs and an hour glass figure if you weren't blessed that way from the start?....no. i will never have long skinny legs, i will never have long slender muscles, my chest will never be larger than a B cup (and that's on a good day), and i will never have feet that can fit into the shoes that are actually on sale. these things i have accepted, but making a scape - goat out of the rest of my genetics i don't do, and you shouldn't either.
they included another pie chart in their for macronutrients that we discussed last week...55% carbs, 27% protein, and 18% fat, but they also mentioned that their chart was the base minimum for protein. less than that, they mentioned, will induce deterioration in muscle mass. and, as we've mentioned before and they said it again, athletes can have as much as 2 times as much as their sedentary counterparts, but how much more exactly is still up for debate.
as far as that 10% training goes....they talked about the importance of weight training and its correlation with raising metabolic rates. they also mentioned interval cardio and you won't believe me when i tell you this, but i swear on my gma's grave....TWO A DAYS!!
What i liked about this book, other than i could have made a lot of money by writing it myself, was that they reiterated the importance of eating, and eating often. this woman ate oatmeal each morning packed with ground flaxseed, fruit, wheat germ, and bee pollen, and then she had three egg whites!! that even puts me to shame. she eats within the hour of waking up!!!! just like i told you, and eats all damn day long, 2 to 3 hours apart.
see people, i don't make this shit up. this woman was hot, and now she's rich. and she's even 40+, haha...so there, it can be done.
so this week, salt is our focus, also adding more super foods into your diet. ground flax seed can be sprinkled on salad, oatmeal, smoothies, whatever. yogurt, kefir, probiotics of any kind are great for digestion. high fiber foods, fruits and veggies, avocado weighing in at a whopping 13.5 grams of fiber per medium fruit. all of these will help move things through more readily and cleanse the system more quickly.....our bodies, ps, can store up to 25lbs. of waste in our intestines and colon....that part i definitely didn't know ....how's that for your next weigh in?
so rather than picking a number for salt, just be mindful of low sodium options, recipes, and eliminating salt from certain meals. processed meats are salt heavy, some cheeses are big salty blocks, and canned and boxed processed foods should be read very carefully if considered at all. if you normally add salt to your food, add only 2/3 of it and toss the rest over your shoulder.
as many of you have noticed with sweets, changing your taste buds is possible and if you're a salt person, that can change too.
fyi to my diet coke people, my aunt has found a "focus" tea by tazo that she has been trying as a replacement. buy some....if she can do it, you can. now i'm bugging her to eat her breakfast.
last thing...i swear. those of you interested in doing a food log, get on it. i will look at it and make sure you are on the right track.
questions and comments are welcome, complaints can be sent to santa with your wish list. maybe he'll listen;)
week 6 ....whooohoo!!! keep rockin'!
there were some valuable pieces in there, however, that we haven't mentioned during the course of this challenge. i liked how the author broke down in a pie chart the factors of a healthy lifestyle....10% genetics, 10% training, and 80% nutrition.
80% no matter how you spell it out is equal to a whole shit-ton!, in case you needed a conversion. they mentioned the importance of 6 meals a day, pairing complex carbs and protein with each meal and eating clean healthy whole foods, avoiding processed foods and sugars.
see what i mean, that we could have written the book.
they talked a little bit about salt, which is one thing i wanted to work on limiting for this week. lessoning your salt intake by 30% could shave as much as 3 lbs. of water weight, which may be the factor that is torturing some of you each week at weigh in.
so touching on the pie chart and genetics....yes, cellulite is genetic. can we change the genetics we've been given, or the body type that we've accepted in ourselves for longer than we can remember?....yes. will we ever have a long skinny legs and an hour glass figure if you weren't blessed that way from the start?....no. i will never have long skinny legs, i will never have long slender muscles, my chest will never be larger than a B cup (and that's on a good day), and i will never have feet that can fit into the shoes that are actually on sale. these things i have accepted, but making a scape - goat out of the rest of my genetics i don't do, and you shouldn't either.
they included another pie chart in their for macronutrients that we discussed last week...55% carbs, 27% protein, and 18% fat, but they also mentioned that their chart was the base minimum for protein. less than that, they mentioned, will induce deterioration in muscle mass. and, as we've mentioned before and they said it again, athletes can have as much as 2 times as much as their sedentary counterparts, but how much more exactly is still up for debate.
as far as that 10% training goes....they talked about the importance of weight training and its correlation with raising metabolic rates. they also mentioned interval cardio and you won't believe me when i tell you this, but i swear on my gma's grave....TWO A DAYS!!
What i liked about this book, other than i could have made a lot of money by writing it myself, was that they reiterated the importance of eating, and eating often. this woman ate oatmeal each morning packed with ground flaxseed, fruit, wheat germ, and bee pollen, and then she had three egg whites!! that even puts me to shame. she eats within the hour of waking up!!!! just like i told you, and eats all damn day long, 2 to 3 hours apart.
see people, i don't make this shit up. this woman was hot, and now she's rich. and she's even 40+, haha...so there, it can be done.
so this week, salt is our focus, also adding more super foods into your diet. ground flax seed can be sprinkled on salad, oatmeal, smoothies, whatever. yogurt, kefir, probiotics of any kind are great for digestion. high fiber foods, fruits and veggies, avocado weighing in at a whopping 13.5 grams of fiber per medium fruit. all of these will help move things through more readily and cleanse the system more quickly.....our bodies, ps, can store up to 25lbs. of waste in our intestines and colon....that part i definitely didn't know ....how's that for your next weigh in?
so rather than picking a number for salt, just be mindful of low sodium options, recipes, and eliminating salt from certain meals. processed meats are salt heavy, some cheeses are big salty blocks, and canned and boxed processed foods should be read very carefully if considered at all. if you normally add salt to your food, add only 2/3 of it and toss the rest over your shoulder.
as many of you have noticed with sweets, changing your taste buds is possible and if you're a salt person, that can change too.
fyi to my diet coke people, my aunt has found a "focus" tea by tazo that she has been trying as a replacement. buy some....if she can do it, you can. now i'm bugging her to eat her breakfast.
last thing...i swear. those of you interested in doing a food log, get on it. i will look at it and make sure you are on the right track.
questions and comments are welcome, complaints can be sent to santa with your wish list. maybe he'll listen;)
week 6 ....whooohoo!!! keep rockin'!
Thursday, December 2, 2010
checkin' in.
for the most part, i have seen all of you since the holiday. only a few brave souls offered to be measured, however, which is fine....but i'd like to make sure i'm seeing everyone for at least one workout a week. if you are having trouble making it to the workouts let me know and we can arrange something. most of you i'm seeing multiple times a week, which is great. lets keep those comin'.
happy birthday to lori this week, and kerry last week...please say you had a huge piece of cake for all of us;)
so for this week, i hope you are finding some good protein sources to beef up your diet. i have reports of people feeling less sore given the increase in proteins, i myself can actually attest to that....which is awsome, cuz i always swore i was getting enough protein, and clearly i wasn't.
an online viewer asked about greek yogurt and was wondering its benefits. i forgot to mention how terrific this stuff is earlier in the week as far as being a great source of protein, and probiotics. probiotics aid in digestion, btw, a good pal to have around on the regular. as for protein, greek yogurt weighs in around 20 grams per serving. i like the fage brand and i have been known just to buy plain and put a little granola in it, or my own fruit and honey or maple. it is also awsome as a sour cream substitute where i've used it on potatoes or in dips as well.
this weekends bonus workouts....saturday @ 10 and sunday @ 1030. we will most likely do a lift circuit on saturday and a cardio something on sunday.
let me know how things are going, especially if i'm not seeing you....eh hem.
happy birthday to lori this week, and kerry last week...please say you had a huge piece of cake for all of us;)
so for this week, i hope you are finding some good protein sources to beef up your diet. i have reports of people feeling less sore given the increase in proteins, i myself can actually attest to that....which is awsome, cuz i always swore i was getting enough protein, and clearly i wasn't.
an online viewer asked about greek yogurt and was wondering its benefits. i forgot to mention how terrific this stuff is earlier in the week as far as being a great source of protein, and probiotics. probiotics aid in digestion, btw, a good pal to have around on the regular. as for protein, greek yogurt weighs in around 20 grams per serving. i like the fage brand and i have been known just to buy plain and put a little granola in it, or my own fruit and honey or maple. it is also awsome as a sour cream substitute where i've used it on potatoes or in dips as well.
this weekends bonus workouts....saturday @ 10 and sunday @ 1030. we will most likely do a lift circuit on saturday and a cardio something on sunday.
let me know how things are going, especially if i'm not seeing you....eh hem.
Tuesday, November 30, 2010
just get more protein...
so maria pointed out that i totally miscalculated the 40% protein numbers in my last blog. i guess that's what happens when you drink a glass of wine while you try to get technical. so i went back and researched this morning just to make sure i wasn't crazy, and sure enough their are plenty of things out there suggesting for athletes the 40/40/20 diet. p90x is where my client told me about it years ago, when i first starting doing it....but that was back when i had a desk job and counting calories was as good a distraction as facebook is today.
as i took it then, and how i meant it for you now....is balance. i know avoiding starches is still stuck in everyone's heads from the atkins days, but those carbo loading marathoners have one thing right, carbs = energy.
so....back to the calculations. as maria pointed out, because fat and protein do not weigh in equally on the calorie scale, 40% of a 2000 calorie diet would put protein at 200 grams. a little much if you are not into smoothies offering 40gram of protein.
so...that said. the goal this week is just to eat more protein. different circles seem to have different calculations, one group does your weight, divided by 2, minus 10 for protein, one group does 1 gram of protein per their body weight, and body builders are going after it at sometimes 250-270 grams of protein per day.
nutritionists say that eating too much isn't necessarily bad for you, but eating too little can play a big part on muscle rebuilding and fatigue.
find your right ratio, keeping balance in mind. pay attention to how you feel at day's end, and more importantly week's end.
i will be happy to look at anyone's food log if you want to keep one for the rest of the week.
thanks, maria.
as i took it then, and how i meant it for you now....is balance. i know avoiding starches is still stuck in everyone's heads from the atkins days, but those carbo loading marathoners have one thing right, carbs = energy.
so....back to the calculations. as maria pointed out, because fat and protein do not weigh in equally on the calorie scale, 40% of a 2000 calorie diet would put protein at 200 grams. a little much if you are not into smoothies offering 40gram of protein.
so...that said. the goal this week is just to eat more protein. different circles seem to have different calculations, one group does your weight, divided by 2, minus 10 for protein, one group does 1 gram of protein per their body weight, and body builders are going after it at sometimes 250-270 grams of protein per day.
nutritionists say that eating too much isn't necessarily bad for you, but eating too little can play a big part on muscle rebuilding and fatigue.
find your right ratio, keeping balance in mind. pay attention to how you feel at day's end, and more importantly week's end.
i will be happy to look at anyone's food log if you want to keep one for the rest of the week.
thanks, maria.
Saturday, November 27, 2010
week 5: november 29 - december 5
big hurdle down!! Thanksgiving, the excuses of all excuses for gluttony. Hopefully you were able to indulge with enough moderation that you didn't feel a "3-a-day" was necessary.
so i spent thanksgiving house/dog sitting, where my friend (another trainer) left a giant nutrition book out on the table. 200 pages in and i've hardly made a dent, I'm left as frustrated as i always am reading nutrition hypotheses that seem to clash with what i've been taught. this week's new trend or new fad is different than last week's it seems.
closing the book and walking out the door to write this blog and go get a glass of wine, i've come to the conclusion that keeping things simple is the way to go. anything more than that will just make you crazy. i mean we are not looking to get a hot spray tan to flex on stage accentuating body parts that look like they should belong on a gentleman. well, i shouldn't generalize...if you are looking for that, don't worry, i have the book for you.
what i did learn more of, adding to what i deem consistent, was balance. last week we focused on fat, and i really wanted to focus this week on protein, but in all reality it is almost impossible to focus on either or without looking at the whole picture. so as we stated last week, fat should be around 20%, which puts carbs and proteins around 40%, give or take.
again, since we aren't counting calories....we can still get an idea by looking at labels. 40% protein will put us anywhere between 50-70 grams of protein a day. protein is great because it rebuilds what we are breaking down with all of our workouts. if you are one of those people like me who constantly feels "sore", it may be that you're not getting enough protein.
in this book it reminded me, as you must know...that not all protein is created equal. the two podium toppers are casein which is found in milk and whey which is found in egg whites. the reason these two win are because they are filled with the perfect components to make them readily usable. they contain the 8 amino acids that make their breakdown quick and easy.
grains, beans, fruits and veggies, which are also great sources of protein are not equipped with all 8 of the amino acids. that is why pairing beans and rice and veggies and carbs has been done since the ancients, borrowing amino acids from one another to make them more nourishing.
so without getting all technical or historical. this week i would like you to focus on protein. knowing that it is impossible to focus on one without the other, try to be mindful of fats and carbs as well, keeping the ratio as close as you can get it to 20fat/40protein/40 carbs.
i would also like you this week to focus on leafy greens. because this book also talked about the importance of vitamins and minerals, it has brought my awareness to the fact that we can't just live on fat, protein, and carbs, which are often overemphasized. taking a daily vitamin and making sure you are getting a diversity of plant based vitamins yields a healthy balance which is what we are ultimately striving for.
i read a diet book once that said, eat raw veggies all day long....they don't count in your calories. and, i buy it. there are so many books that say grapes and carrots are bad because of their sugar content, but you never see anyone obese who claims that the sole cause is fruits and veggies. so i am an advocate of eating all fruits and veggies without worry.
so, this week. if you are not a milk or eggs person like me, either add whey protein to a smoothie after a workout, or add some legumes and rice into the works this week as well.
the problem with meat protein, for instance, is, let's just say ham for example. sure it's 25% protein, but 75% fat. so meat protein is ok, but keeping in mind it's protein to fat ratio, it might be wise to look into some vegetarian options this week.
i know we are only suppoesed to focus on one or two things at a time, but just given the time...i think it might be wise to test yourself on the sugar content once more. since we just allowed a little indulgence and we won't have holiday parties for another week at least, lets let those vitamins and minerals soak in without the depletion that occurs with excessive sugar intake.
so....in short....50-70 grams protein. leafy greens....recipes welcome!....and sugars on the minimum.
k...that's it.....i swear;)
ps...this is the downward side to this bellcurve. congratulations you've made it this far!
so i spent thanksgiving house/dog sitting, where my friend (another trainer) left a giant nutrition book out on the table. 200 pages in and i've hardly made a dent, I'm left as frustrated as i always am reading nutrition hypotheses that seem to clash with what i've been taught. this week's new trend or new fad is different than last week's it seems.
closing the book and walking out the door to write this blog and go get a glass of wine, i've come to the conclusion that keeping things simple is the way to go. anything more than that will just make you crazy. i mean we are not looking to get a hot spray tan to flex on stage accentuating body parts that look like they should belong on a gentleman. well, i shouldn't generalize...if you are looking for that, don't worry, i have the book for you.
what i did learn more of, adding to what i deem consistent, was balance. last week we focused on fat, and i really wanted to focus this week on protein, but in all reality it is almost impossible to focus on either or without looking at the whole picture. so as we stated last week, fat should be around 20%, which puts carbs and proteins around 40%, give or take.
again, since we aren't counting calories....we can still get an idea by looking at labels. 40% protein will put us anywhere between 50-70 grams of protein a day. protein is great because it rebuilds what we are breaking down with all of our workouts. if you are one of those people like me who constantly feels "sore", it may be that you're not getting enough protein.
in this book it reminded me, as you must know...that not all protein is created equal. the two podium toppers are casein which is found in milk and whey which is found in egg whites. the reason these two win are because they are filled with the perfect components to make them readily usable. they contain the 8 amino acids that make their breakdown quick and easy.
grains, beans, fruits and veggies, which are also great sources of protein are not equipped with all 8 of the amino acids. that is why pairing beans and rice and veggies and carbs has been done since the ancients, borrowing amino acids from one another to make them more nourishing.
so without getting all technical or historical. this week i would like you to focus on protein. knowing that it is impossible to focus on one without the other, try to be mindful of fats and carbs as well, keeping the ratio as close as you can get it to 20fat/40protein/40 carbs.
i would also like you this week to focus on leafy greens. because this book also talked about the importance of vitamins and minerals, it has brought my awareness to the fact that we can't just live on fat, protein, and carbs, which are often overemphasized. taking a daily vitamin and making sure you are getting a diversity of plant based vitamins yields a healthy balance which is what we are ultimately striving for.
i read a diet book once that said, eat raw veggies all day long....they don't count in your calories. and, i buy it. there are so many books that say grapes and carrots are bad because of their sugar content, but you never see anyone obese who claims that the sole cause is fruits and veggies. so i am an advocate of eating all fruits and veggies without worry.
so, this week. if you are not a milk or eggs person like me, either add whey protein to a smoothie after a workout, or add some legumes and rice into the works this week as well.
the problem with meat protein, for instance, is, let's just say ham for example. sure it's 25% protein, but 75% fat. so meat protein is ok, but keeping in mind it's protein to fat ratio, it might be wise to look into some vegetarian options this week.
i know we are only suppoesed to focus on one or two things at a time, but just given the time...i think it might be wise to test yourself on the sugar content once more. since we just allowed a little indulgence and we won't have holiday parties for another week at least, lets let those vitamins and minerals soak in without the depletion that occurs with excessive sugar intake.
so....in short....50-70 grams protein. leafy greens....recipes welcome!....and sugars on the minimum.
k...that's it.....i swear;)
ps...this is the downward side to this bellcurve. congratulations you've made it this far!
Tuesday, November 23, 2010
doing everything right...
"i'm doing everything right and it's just not working...." -- if you are confident that you are doing everything right, than just keep doing what you are doing and it will happen. don't get frustrated that the numbers aren't moving quickly enough for you. maybe changing your focus off of the numbers and onto something else for the next 4 weeks might be a more valuable usage of time.
this is a long 8 week program for a reason. we are tweeking and testing and trial and erroring our way through this. i know i am. we are taking things out and adding things in, not only to see what each addition or subtraction might do for our numbers, but also our energy, and our overall well being.
we all have a base knowledge of this stuff. we've heard it for years, but the what's and why's of how we eat are often far deeper than that. there is emotional eating, habitual eating, bored eating, garbage disposal eating.....i made that last one up....but you know what i mean.
the umbrella term that i mentioned before is "conscious eating". that is all i've really asked you to do this entire month. think about what you are eating before you eat it. i've never wanted you to restrict anything, because in all honesty, i just don't think it works. i think limiting calorie consumption is a poor way to diet and i never recommend it. if you are hungry....eat. i do. so i would never tell anyone to do otherwise.
just be conscious about what you eat and when and why. because, sometimes it isn't just diet and working out. there are mental and emotional parts that go into all of this....and that's the part that can't be tested. those are the numbers i can't spit out for you. but here is your opportunity, with four more weeks to go, to better acquaint yourself with your food issues. cuz most of us have them.
to go as far as saying i'm addicted to food, might be a little overboard when i've seen people on tv that need a crane to be lifted out of bed. but, as i've told all of you and i will reiterate.....i do love my food. and even though i'm a ridiculously high maintenance soy free vegan....don't think for a minute that i don't find a way to get all my 2500+ calories in a day.
i notice that if i make something really delicious and i'm worried that it won't save well....i ll eat it all. or if i've brought something to work and i've reheated it and i'm not sure it will be good reheated again, i'll eat all of it. i also notice that even if i'm not hungry but everyone else is eating....i'll eat. sometimes if i've gone too long without eating, i'll snack while i'm making dinner and by the time dinner is served i'm not even hungry, but i'll eat it anyway.
i could go on, but i think you get the point. i know i'm not any different than most people and you've all probably been guilty of at least a few of those things, but in all those instances i could have easily had the foresight to stop. and, that is a goal for me in these 8 weeks. to listen to my body more.
food intake has become so mental. especially in the way it is marketed and even in the way that friends or family push it upon you to consume. just listen to your body......eat when your hungry, stop when you're not.
any other diet or restrictive measures to me, just aren't practical in the long run. if you're starving and working out a ton....you'll just burn out. i want this to be a practical learning experience that you can sustain. i would like for you to tweek what foods energize you and sustain satiation and which ones aren't worth the box they came in.
that said, in this experiment....the numbers might not drop right off the scale. but look at the biggest losers who after the show fall right back into their old habits. being psycho about it....just won't work. you'll make yourself crazy and may inevitably limit yourself.
so if you're already doing everything right, try this one tip. chill out, celebrate all that you are doing in the right direction, be positive that you are making changes with your body and your eating, and remind yourself what you'd be doing otherwise.
ps....dr wayne dyer talks about in several of his books the power of intentions. in short, essentially, "you are what you think you are."
just a little food for thought.
this is a long 8 week program for a reason. we are tweeking and testing and trial and erroring our way through this. i know i am. we are taking things out and adding things in, not only to see what each addition or subtraction might do for our numbers, but also our energy, and our overall well being.
we all have a base knowledge of this stuff. we've heard it for years, but the what's and why's of how we eat are often far deeper than that. there is emotional eating, habitual eating, bored eating, garbage disposal eating.....i made that last one up....but you know what i mean.
the umbrella term that i mentioned before is "conscious eating". that is all i've really asked you to do this entire month. think about what you are eating before you eat it. i've never wanted you to restrict anything, because in all honesty, i just don't think it works. i think limiting calorie consumption is a poor way to diet and i never recommend it. if you are hungry....eat. i do. so i would never tell anyone to do otherwise.
just be conscious about what you eat and when and why. because, sometimes it isn't just diet and working out. there are mental and emotional parts that go into all of this....and that's the part that can't be tested. those are the numbers i can't spit out for you. but here is your opportunity, with four more weeks to go, to better acquaint yourself with your food issues. cuz most of us have them.
to go as far as saying i'm addicted to food, might be a little overboard when i've seen people on tv that need a crane to be lifted out of bed. but, as i've told all of you and i will reiterate.....i do love my food. and even though i'm a ridiculously high maintenance soy free vegan....don't think for a minute that i don't find a way to get all my 2500+ calories in a day.
i notice that if i make something really delicious and i'm worried that it won't save well....i ll eat it all. or if i've brought something to work and i've reheated it and i'm not sure it will be good reheated again, i'll eat all of it. i also notice that even if i'm not hungry but everyone else is eating....i'll eat. sometimes if i've gone too long without eating, i'll snack while i'm making dinner and by the time dinner is served i'm not even hungry, but i'll eat it anyway.
i could go on, but i think you get the point. i know i'm not any different than most people and you've all probably been guilty of at least a few of those things, but in all those instances i could have easily had the foresight to stop. and, that is a goal for me in these 8 weeks. to listen to my body more.
food intake has become so mental. especially in the way it is marketed and even in the way that friends or family push it upon you to consume. just listen to your body......eat when your hungry, stop when you're not.
any other diet or restrictive measures to me, just aren't practical in the long run. if you're starving and working out a ton....you'll just burn out. i want this to be a practical learning experience that you can sustain. i would like for you to tweek what foods energize you and sustain satiation and which ones aren't worth the box they came in.
that said, in this experiment....the numbers might not drop right off the scale. but look at the biggest losers who after the show fall right back into their old habits. being psycho about it....just won't work. you'll make yourself crazy and may inevitably limit yourself.
so if you're already doing everything right, try this one tip. chill out, celebrate all that you are doing in the right direction, be positive that you are making changes with your body and your eating, and remind yourself what you'd be doing otherwise.
ps....dr wayne dyer talks about in several of his books the power of intentions. in short, essentially, "you are what you think you are."
just a little food for thought.
Sunday, November 21, 2010
week 4: november 22 - 28
the skinny on the fat
this week's goal is to lose the fat, or as much so in our food as recommended. fat, the red headed step child of nutrition components, gets the worst wrap....but often wrongfully so. we have all heard of good fats, the mono saturated or poly unsaturated flavors, like those found in nuts, avocado, and olive oil to name a few. these fats are deemed good because they assist in nutrient absorption, nerve transmission, maintaining cell membrane integrity, as well as speeding the metabolism. these fats are known to lower bad cholesterol and increase good cholesterol.
the bad fat is saturated fat found in animal products (meat, dairy, eggs, seafood) and things like palm oil and coconut oil. with a reputation for raising cholesterol levels and pants sizes, these fats are shady friends to trust. within the limits, like moderation, their benefits can out way their cons....but in excess, they quickly turn on you leaving you feeling empty and betrayed.
trans fats....the schoolyard bully, should be avoided at all costs. road kill would offer more nutrition than anything containing trans fat. trans fat is yet another man made substance used to increase shelf life and food production capabilities. commercially packaged foods as well as commercially fried foods often contain trans fat as well as foods like microwave popcorn. i repeat....do not give this guy your lunch money, cuz even if you do...he'll still beat you up.
things to do......read labels and look for breakdown of fat, avoid items that are high in saturated fat, and gift all your items with trans fat to that skinny bitch at the office you've never really liked anyway. use little oil in your cooking, olive oil and flaxseed oil, are lower fat options to substitute if need be. for dairy, (milk, yogurt and such), opt for 2% rather than whole milk or cream. get your meats lean, or cut around the fatty cuts, and opt out of the fattier dark meat, thighs and legs, and go for the breasts.
things not to do......buy things that are nonfat as a rule. don't get me wrong, some things naturally nonfat are great. it is the things that are made non-fat chemically or through a greater series of processing that i'm not a fan. for instance, nonfat milk is said to have less vitamins and nutrients because of the over processing. that's why 2% seems like an even trade.
the number crunching....how much is too much.
so...the general rule to nutrition, for athletes, is 40/40/20. 40% carbs, 40% protein, 20% fats. so based on a 2000 calorie diet, 20% is 400. since fat weighs in at 9 calories per gram, that puts us at about 44 grams of fat per day. broken down between 6 meals that puts us at 7 grams per meal. YIKEs!
just to give you an idea....i eat at least 2500 calories a day, and my breakfast probably weighs in at 15 grams of fat, so according to that rule between my nut intake, avocado obsession and olive oil 'butter fix' my fat intake is way over. so this week will be eye-opening for me as well. im not an advocate of calorie counting because i think it can make people crazy resulting in counter productivity, but reading labels and keeping track to educate ourselves is different.
so in keeping your fat grams to 44 for 2000 calorie diet and 55 for a 2500 calorie diet will put you at between 6 and 9 fat grams per meal if you eat 6 times a day. just like weight watchers....you can save your points and have meals weigh in higher than others, but a general rule of thumb will be a good guideline when eyeing labels.
what does this mean??? this means eating out is tough, because you have no idea what kinda oil they use or whether their items contain trans fat. visiting only trusted sites this week might be wise. same goes for your work potluck or the holiday bake sale....not knowing how the item was prepared is trouble. Ask! i know, you don't want to appear "high maintenance", but this week it's worth it;)
so thanksgiving day will be a day off of fat gram counting, but remaining mindful throughout the day and avoiding the 6 food comas might be wise. that's all im saying;)
we are doing our turkey burn spin / yoga at 9am on thanksgiving day....spread the word.
questions and comments are always welcome. im sure we will have plenty given the love / hate relationship with fat.
see some of you in the morning. remember, bring your sheets if you're weighing in!
this week's goal is to lose the fat, or as much so in our food as recommended. fat, the red headed step child of nutrition components, gets the worst wrap....but often wrongfully so. we have all heard of good fats, the mono saturated or poly unsaturated flavors, like those found in nuts, avocado, and olive oil to name a few. these fats are deemed good because they assist in nutrient absorption, nerve transmission, maintaining cell membrane integrity, as well as speeding the metabolism. these fats are known to lower bad cholesterol and increase good cholesterol.
the bad fat is saturated fat found in animal products (meat, dairy, eggs, seafood) and things like palm oil and coconut oil. with a reputation for raising cholesterol levels and pants sizes, these fats are shady friends to trust. within the limits, like moderation, their benefits can out way their cons....but in excess, they quickly turn on you leaving you feeling empty and betrayed.
trans fats....the schoolyard bully, should be avoided at all costs. road kill would offer more nutrition than anything containing trans fat. trans fat is yet another man made substance used to increase shelf life and food production capabilities. commercially packaged foods as well as commercially fried foods often contain trans fat as well as foods like microwave popcorn. i repeat....do not give this guy your lunch money, cuz even if you do...he'll still beat you up.
things to do......read labels and look for breakdown of fat, avoid items that are high in saturated fat, and gift all your items with trans fat to that skinny bitch at the office you've never really liked anyway. use little oil in your cooking, olive oil and flaxseed oil, are lower fat options to substitute if need be. for dairy, (milk, yogurt and such), opt for 2% rather than whole milk or cream. get your meats lean, or cut around the fatty cuts, and opt out of the fattier dark meat, thighs and legs, and go for the breasts.
things not to do......buy things that are nonfat as a rule. don't get me wrong, some things naturally nonfat are great. it is the things that are made non-fat chemically or through a greater series of processing that i'm not a fan. for instance, nonfat milk is said to have less vitamins and nutrients because of the over processing. that's why 2% seems like an even trade.
the number crunching....how much is too much.
so...the general rule to nutrition, for athletes, is 40/40/20. 40% carbs, 40% protein, 20% fats. so based on a 2000 calorie diet, 20% is 400. since fat weighs in at 9 calories per gram, that puts us at about 44 grams of fat per day. broken down between 6 meals that puts us at 7 grams per meal. YIKEs!
just to give you an idea....i eat at least 2500 calories a day, and my breakfast probably weighs in at 15 grams of fat, so according to that rule between my nut intake, avocado obsession and olive oil 'butter fix' my fat intake is way over. so this week will be eye-opening for me as well. im not an advocate of calorie counting because i think it can make people crazy resulting in counter productivity, but reading labels and keeping track to educate ourselves is different.
so in keeping your fat grams to 44 for 2000 calorie diet and 55 for a 2500 calorie diet will put you at between 6 and 9 fat grams per meal if you eat 6 times a day. just like weight watchers....you can save your points and have meals weigh in higher than others, but a general rule of thumb will be a good guideline when eyeing labels.
what does this mean??? this means eating out is tough, because you have no idea what kinda oil they use or whether their items contain trans fat. visiting only trusted sites this week might be wise. same goes for your work potluck or the holiday bake sale....not knowing how the item was prepared is trouble. Ask! i know, you don't want to appear "high maintenance", but this week it's worth it;)
so thanksgiving day will be a day off of fat gram counting, but remaining mindful throughout the day and avoiding the 6 food comas might be wise. that's all im saying;)
we are doing our turkey burn spin / yoga at 9am on thanksgiving day....spread the word.
questions and comments are always welcome. im sure we will have plenty given the love / hate relationship with fat.
see some of you in the morning. remember, bring your sheets if you're weighing in!
Wednesday, November 17, 2010
the week of little change.....
i have measured all but one this week, and it turns out that every one of us saw little change this week....yet, most everyone's body fat % went down, which should definitely be a good thing to continue to motivate you. again, as we have all witnessed on "biggest loser", our bodies can be very fickle about when they decide to let the lbs go. as the rule usually states, when we have dramatic changes our bodies can react 1 of 2 ways....it will cooperate and shed pounds as politely encouraged, or it will stubbornly hold onto all energy sources thinking that we've gone to war. proving, yet again, it simply doesn't trust our efforts.
since most of you are getting your 8, and some +, workouts in a week....and your workouts are diverse and relatively high intensity, make sure you are still paying close attention to your food intake.
some more tips:
-make breakfast, lunch and dinner weigh in at about 400-500 calories
-snacks between 100-250
-keep sodium low and avoid items with 150+ per serving....even lower is better.
-fiber, fiber, and fiber - add veggies to everything.
-don't skip meals.
-eat a little something before you go out to dinner...so you're not reaching for the bread bowl.
-bring something with you to a get together, a meeting, or whatever event...you know the food they'll have will be shit.
-eat in more than you eat out. trust me....the low fat appearing items are not low fat.
-get rid of things in your house that tempt you. send them with the kids to school or take them to work and leave them there for everybody else....just get rid of it. no sense in torturing yourself by staring at it.
-this time of year....if you're gonna eat it, only eat the good stuff. if you're a sucker for apple pie, have a slice of real apple pie, not some crappy imitation. save your treats for those really deserving....and if you start to eat it and it's really not that good....don't finish it. i know....captain obvious right?, but don't lie and tell me you haven't bitten into something and said, "this isn't that good", and finished it anyway.
-same with alcohol....if it's not good, don't drink it. either get something else, or skip it altogether.
i hope these little tips help. stay focused this week!!! we got a big week coming up next;)
since most of you are getting your 8, and some +, workouts in a week....and your workouts are diverse and relatively high intensity, make sure you are still paying close attention to your food intake.
some more tips:
-make breakfast, lunch and dinner weigh in at about 400-500 calories
-snacks between 100-250
-keep sodium low and avoid items with 150+ per serving....even lower is better.
-fiber, fiber, and fiber - add veggies to everything.
-don't skip meals.
-eat a little something before you go out to dinner...so you're not reaching for the bread bowl.
-bring something with you to a get together, a meeting, or whatever event...you know the food they'll have will be shit.
-eat in more than you eat out. trust me....the low fat appearing items are not low fat.
-get rid of things in your house that tempt you. send them with the kids to school or take them to work and leave them there for everybody else....just get rid of it. no sense in torturing yourself by staring at it.
-this time of year....if you're gonna eat it, only eat the good stuff. if you're a sucker for apple pie, have a slice of real apple pie, not some crappy imitation. save your treats for those really deserving....and if you start to eat it and it's really not that good....don't finish it. i know....captain obvious right?, but don't lie and tell me you haven't bitten into something and said, "this isn't that good", and finished it anyway.
-same with alcohol....if it's not good, don't drink it. either get something else, or skip it altogether.
i hope these little tips help. stay focused this week!!! we got a big week coming up next;)
Tuesday, November 16, 2010
my kinda cookin'
two simple recipes for fall veggies:
maple pecan sprouts: rinse your brussel sprouts and cut off the little stalks, halving them as you go through. throw them into a big bowl or bag and add a little bit of olive oil to glaze and toss. preheat oven to 350, or 400 if you're impatient like me. spread the sprouts out onto a cookie sheet, with the pecans to roast them, or without if you want to add them later. i use raw pecans, so i add later....i can't tell much of a difference. drizzle a little all natural maple syrup on top of the sprouts spread out on the sheet and throw 'em into the oven for 15 or 20, or until brown. watch out as the maple syrup burns like crap when you try to steal one out of the oven to taste. when you pull them out you can toss with your pecans and add a little more maple if need be.
kale chips: rinse your kale, break off big leaves and dry them with a paper towell. spread them out onto a cookie sheet and spray olive oil evenly all over your leaves. preheat oven to 375. drizzle agave syrup in moderation on the kale, and then sprinkle rosemary generously on top. throw in the oven for 20 to 25 or until crunchy, watch those fingers again, because the agave gets sticky hot too. try this instead of popcorn one night, or put on the side of any entree.
enjoy.
maple pecan sprouts: rinse your brussel sprouts and cut off the little stalks, halving them as you go through. throw them into a big bowl or bag and add a little bit of olive oil to glaze and toss. preheat oven to 350, or 400 if you're impatient like me. spread the sprouts out onto a cookie sheet, with the pecans to roast them, or without if you want to add them later. i use raw pecans, so i add later....i can't tell much of a difference. drizzle a little all natural maple syrup on top of the sprouts spread out on the sheet and throw 'em into the oven for 15 or 20, or until brown. watch out as the maple syrup burns like crap when you try to steal one out of the oven to taste. when you pull them out you can toss with your pecans and add a little more maple if need be.
kale chips: rinse your kale, break off big leaves and dry them with a paper towell. spread them out onto a cookie sheet and spray olive oil evenly all over your leaves. preheat oven to 375. drizzle agave syrup in moderation on the kale, and then sprinkle rosemary generously on top. throw in the oven for 20 to 25 or until crunchy, watch those fingers again, because the agave gets sticky hot too. try this instead of popcorn one night, or put on the side of any entree.
enjoy.
Monday, November 15, 2010
kerry's crazy anchovies n pasta
Whole-Wheat Spaghetti with Cauliflower and Raisins
The anchovies add tremendous flavor to this dish without imparting fishiness; do not omit them. Adjust the amount of lemon juice to suit your taste.
| 6 | tablespoons extra-virgin olive oil |
| 6 | medium garlic cloves , minced or pressed through garlic press (about 2 tablespoons) |
| 6 | anchovy fillets , finely minced (about 1 tablespoon) (see note) |
| 1/2 | teaspoon red pepper flakes |
| | |
| 1 | small head cauliflower , cut into 1-inch florets |
| 1/2 | cup golden raisins , coarsely chopped |
| 1/2 | cup pine nuts , toasted and coarsely chopped |
| 3 | tablespoons coarsely chopped fresh parsley leaves |
| 1 - 2 | tablespoons juice from 1 lemon (see note) |
| 1 | pound whole-wheat spaghetti (see note) |
| 1 | ounce grated Pecorino Romano cheese (about 1/2 cup) |
Instructions
1. Combine 4 tablespoons oil, garlic, anchovies, red pepper flakes, and 1/2 teaspoon salt in small bowl; set aside.
2. Heat remaining 2 tablespoons of oil in 12-inch nonstick skillet over medium-high heat until shimmering. Add cauliflower and ¼ teaspoon salt; cook, stirring occasionally, until well browned and tender, 10 to 12 minutes.
3. Push cauliflower to sides of skillet to create 3-inch clearing; add oil-garlic mixture and cook, stirring constantly, until fragrant, about 1 minute. Stir to combine garlic mixture with cauliflower and cook for 1 minute longer. Remove skillet from heat and stir in raisins, pine nuts, parsley, and lemon juice.
4. Meanwhile, bring 4 quarts water to boil in large Dutch oven. Add pasta and 1 tablespoon salt to boiling water; cook until al dente. Reserve ¾ cup pasta cooking water, drain pasta, and return pasta to Dutch oven.
5. Add sauce and reserved cooking water to pasta and toss to coat. Season with salt to taste. Transfer to serving bowl, sprinkle with cheese, and serve immediately.
courtney was brave enough to make this...
Serve iron-rich quinoa pie as part of the Thanksgiving menu -- or with a green salad anytime.
Return to Healthy Feast without Meat Menu
Return to Healthy Feast without Meat Menu
Ingredients
Serves 8
- 1 tablespoon extra-virgin olive oil
- 1 butternut squash (about 1 1/2 pounds), peeled, havled crosswise, and seeded
- 18 fresh sage leaves, plus 1 teaspoon finely chopped sage
- 1/2 onion, cut into 1/4-inch dice (about 3/4 cup)
- 1 garlic clove, minced
- 1 cup quinoa
- 2 cups homemade or low-sodium store-bought vegetable stock
- 1 1/2 ounces Parmesan cheese, finely grated
- 1 teaspoon coarse salt
- 1/8 teaspoon freshly ground pepper
- Vegetable oil cooking spray
Directions
- Preheat oven to 375 degrees. Brush 2 rimmed baking sheets with 1 teaspoon oil. Cut five 1/4-inch-thick rings of squash; cut remainder into 1/4-inch dice. Place squash on sheets. Toss with 1 teaspoon oil; sprinkle with 12 sage leaves. Bake until tender and just golden, 15 to 20 minutes. Let cool completely. Keep oven on.
- Heat remaining teaspoon oil in a medium saucepan over medium heat. Add onion and garlic. Cook, stirring, until translucent, 3 to 5 minutes. quinoa and stock; bring to a boil. Cover; reduce heat. Simmer until liquid has been absorbed, about 15 minutes. Remove from heat. Let stand, covered, 2 minutes.
- Stir together quinoa, diced squash, chopped sage, Parmesan, salt, and pepper in a medium bowl.
- Coat a 9-inch glass pie plate with cooking spray. Arrange 6 sage leaves face down in plate; top with squash rings. Press quinoa mixture on top.
- Bake 20 minutes. Let cool 5 minutes, then invert onto a serving platter. Serve wedges warm or at room temperature.
Read more at Marthastewart.com: Quinoa Pie with Butternut Squash - Martha Stewart Recipes
Sunday, November 14, 2010
week 3...november 15 - 21
so to say "no processed foods", would be a little extreme given that everything that goes through any process is considered a processed food, ie milk, yogurt, bread, etc.
maybe we should have called this week....whole foods week. because that is really what i'd like you to focus on. in reading ingredients, this week, i'd like you to avoid foods that contain unidentifiable items. so if a bread is made with 100% whole grain, water, yeast, salt...and the like....eat it. If it is filled with things you cannot pronounce and have no clue where they might be derived....skip it this week.
so, things like canned beans are ok, but just avoid the canned items that contain more sodium than food, like so many do. crackers and rice cakes are ok, in their simplest form and other processed items that actually contain real food ingredients like larabars, and granola.
if you are worried about the "no lunch meat" this week, think about grilling some chicken breasts early in the week to cut up for sandwiches or chicken salad. cook a small turkey for sandwiches or make up a batch of egg salad.
some kinds of mayo can be pretty harmless if used wisely....i've seen some containing olive oil and very few other ingredients, never do the fat free because that is all chemicals. in fact they say that about milk as well. they say skim milk is so over-processed that it has very little nutritional value. a lot of nutritionist suggest organic whole milk, but if that terrifies you at least stick with the organic 2%.
i have already received some recipes that i will be sending out this week as well as my own. so keep those coming. also, any questions about what you might have in your kitchen, please post or forward them along.
remember: if you go out to eat, make sure you know what you're eating. if you're not sure if something may be processed or over-processed for that matter, stick to a soup or salad option. salad dressing can also ruin a salad, if the ingredients aren't listed on the menu....you might be better off getting lemon olive oil, or oil and vinegar. believe me!....i work in a restaurant.
hope everyone is doing well in your workouts. i will be posting some more workout tips this week in case you're starting to run out of ideas.
this week....monday 12:15 spin (1/2 hour)--@mv - lift after
tuesday 7pm yoga @ fed hill
thursday 9am pilates -- @ fed hill - run after
sat -- 10am (bonus circuit)
sun -- 10am (fun run or we can spin w/ donna;) )
measuring this week: about the same times as last, please bring your sheets so we can see your progress!
congrats on those that rocked the "no alcohol" this week. going into week 3 we will remain mindful of sugar and alcohol. don't blow your efforts, self control is quite becoming you know;)
maybe we should have called this week....whole foods week. because that is really what i'd like you to focus on. in reading ingredients, this week, i'd like you to avoid foods that contain unidentifiable items. so if a bread is made with 100% whole grain, water, yeast, salt...and the like....eat it. If it is filled with things you cannot pronounce and have no clue where they might be derived....skip it this week.
so, things like canned beans are ok, but just avoid the canned items that contain more sodium than food, like so many do. crackers and rice cakes are ok, in their simplest form and other processed items that actually contain real food ingredients like larabars, and granola.
if you are worried about the "no lunch meat" this week, think about grilling some chicken breasts early in the week to cut up for sandwiches or chicken salad. cook a small turkey for sandwiches or make up a batch of egg salad.
some kinds of mayo can be pretty harmless if used wisely....i've seen some containing olive oil and very few other ingredients, never do the fat free because that is all chemicals. in fact they say that about milk as well. they say skim milk is so over-processed that it has very little nutritional value. a lot of nutritionist suggest organic whole milk, but if that terrifies you at least stick with the organic 2%.
i have already received some recipes that i will be sending out this week as well as my own. so keep those coming. also, any questions about what you might have in your kitchen, please post or forward them along.
remember: if you go out to eat, make sure you know what you're eating. if you're not sure if something may be processed or over-processed for that matter, stick to a soup or salad option. salad dressing can also ruin a salad, if the ingredients aren't listed on the menu....you might be better off getting lemon olive oil, or oil and vinegar. believe me!....i work in a restaurant.
hope everyone is doing well in your workouts. i will be posting some more workout tips this week in case you're starting to run out of ideas.
this week....monday 12:15 spin (1/2 hour)--@mv - lift after
tuesday 7pm yoga @ fed hill
thursday 9am pilates -- @ fed hill - run after
sat -- 10am (bonus circuit)
sun -- 10am (fun run or we can spin w/ donna;) )
measuring this week: about the same times as last, please bring your sheets so we can see your progress!
congrats on those that rocked the "no alcohol" this week. going into week 3 we will remain mindful of sugar and alcohol. don't blow your efforts, self control is quite becoming you know;)
Thursday, November 11, 2010
next week....head's up.
hey guys....i hope this week is going well and everyone is doing alright with your workouts and our commitment to no alcohol. i will admit i had a beer the other night and i got half way through and decided it was far too sweet and i was done. i guess two weeks of little sugar will start to change your taste buds.
so a little heads up for next week....
we are focusing on processed foods so i wanted to give you a chance to do a little shopping before monday in case you needed to. more label reading will be important as we are not going to cut out all processed foods, just the bad ones.
Processed foods that may not be as healthy as fresh foods include:
-canned foods with lots of sodium
-white breads and pastas made with refined white flour, which are not as healthy as those made with whole grains
-packaged high-calorie snack foods, like chips and cheese snacks
-high-fat convenience foods, like cans of ravioli
-frozen fish sticks and frozen dinners
-packaged cakes and cookies
-boxed meal mixes, the sodium is usually outrageous
-sugary breakfast cereals
-processed meats
Processed meats might be some of the worst of these foods. Eating these meats may increase your risk of colorectal, kidney and stomach cancer. Processed meats include hot dogs, bologna, sausage, ham and other packaged lunch meats.
These processed foods and prepackaged meals are very convenient and popular. If you do shop for these foods, be sure to look for products that are made with whole grains, low in sodium and calories, and free of trans fats. Make sure you pay attention to serving size, too, and balance out the processed foods you eat with a delicious fresh salad and some whole grain bread.
this week we will also be adding as many leafy greens to each meal we can. i will be posting some quick easy recipes throughout the week and welcome you to do the same.
i know our local farmers market has had some great fall vegetables the last few weeks. see if you can make it out to your local market and stock up on some good veggies for next week;)
for my local crew....we are doing a saturday workout at 10 at the gym....a small circuit 30-45 minutes. sunday fun run at 10am, 30 - 45 minutes.
good luck heading into the weekend alcohol free!
so a little heads up for next week....
we are focusing on processed foods so i wanted to give you a chance to do a little shopping before monday in case you needed to. more label reading will be important as we are not going to cut out all processed foods, just the bad ones.
Processed foods that may not be as healthy as fresh foods include:
-canned foods with lots of sodium
-white breads and pastas made with refined white flour, which are not as healthy as those made with whole grains
-packaged high-calorie snack foods, like chips and cheese snacks
-high-fat convenience foods, like cans of ravioli
-frozen fish sticks and frozen dinners
-packaged cakes and cookies
-boxed meal mixes, the sodium is usually outrageous
-sugary breakfast cereals
-processed meats
Processed meats might be some of the worst of these foods. Eating these meats may increase your risk of colorectal, kidney and stomach cancer. Processed meats include hot dogs, bologna, sausage, ham and other packaged lunch meats.
These processed foods and prepackaged meals are very convenient and popular. If you do shop for these foods, be sure to look for products that are made with whole grains, low in sodium and calories, and free of trans fats. Make sure you pay attention to serving size, too, and balance out the processed foods you eat with a delicious fresh salad and some whole grain bread.
this week we will also be adding as many leafy greens to each meal we can. i will be posting some quick easy recipes throughout the week and welcome you to do the same.
i know our local farmers market has had some great fall vegetables the last few weeks. see if you can make it out to your local market and stock up on some good veggies for next week;)
for my local crew....we are doing a saturday workout at 10 at the gym....a small circuit 30-45 minutes. sunday fun run at 10am, 30 - 45 minutes.
good luck heading into the weekend alcohol free!
Tuesday, November 9, 2010
no alcohol....but why.
we went after sugar hard core last week and really uncovered quite a bit. it was music to my ears when one of our participants said, "this week has been a really eye-opening experience...". both clients i measured last night, btw, have decided to continue with the no sugar or light sugar into this week as they have really seen results and know they are coming out better for it. both of them weighed in five lbs less than they were last week, and both lost % points off their body fat, so whatever it is girls you're doing....keep at it;) congratulations!
so why no alcohol....not just because we find pizza appropriate after having just three cocktails, or that our inhibitions are lost enough that we could care less about losing tomorrow's workout too. Alcohol alone is ...Calories that are as empty as sugar, and at 7 calories a gram, booze can really pack it on. Alcohol also dehydrates your body, which compromises muscle growth. Plus it slows your metabolism, so you burn fewer calories. In short, drinking gives you less muscle and more fat—you're just undoing everything you're trying to achieve with your workout.
good luck this week. let me know if you have any questions.
ps...a great recipe i made up the other day. 1-4 sweet potatoes. 1 serving 1, 4 serving 4. cooked and mashed...i left the skins on, but you don't have to. a quarter cup of milk per potato, i used coconut milk. half an apple, per potato, diced thrown into a skillet with light olive oil, dash of vanilla, and cinnamon , cook till brown and soft. toss into your potatoes and mix in.
Monday, November 8, 2010
10 ways to boosting your metabolism
1. fish. the heart healthy omega 3 fatty acids which are found in many common oily fish like mackerel, trout, sardines, herring, tuna, and salmon, can also be taken in capsules by those adverse to seafood. Fish consumption has been known to boost your calorie burn by as much as 400 calories per day, plus it's also a great low fat muscle building protein (which requires your body to burn more calories to digest it).
for vegans like me. plant based omega 3's like algae oil are a great substitute as well as flaxseed oil and hempseed oil, to name a few.
2. dark green leafy vegetables. arugula, chard, chicory, collard greens, dandelion greens, kale, mustard greens, and spinach. They are full of vitamin a, vitamin c, calcium, and lots of fiber. the vitamins act as great antioxidants but the fiber is the kicker for your metabolism. your body expends a lot more calorie burning digesting fiber and protein than it does digesting carbohydrates. the thermic effect comes into play when the amount of calories to digest the food could be as much as the number of calories in the food itself. Dark greens also contain b vitamins, which are necessary to produce the enzymes for your metabolism.
3. tomatoes. containing high levels of antioxidant lycopene, tomatoes have several anti-carcinogenic properties and are also a good source of fiber. tomatoes are also are friend for their fat flushing properties given their citric, malic, and oxalic acid makeup. they support kidney function which helps your body eliminate more waste and fat from your system.
4. blueberries and other whole fruits. whole fruits blast fruit juice out of the water because the amount of fiber each cup contains. fruit contains so much fiber that most can be considered having negative calories as it takes your body that much more to break them down. for instance one cup of blueberries is 80 calories but 4 grams of fiber, so in digestion your body will actually burn much of those 80 calories. dark berries also contain lots of antioxidants and are believed to lower cholesterol and regulate blood pressure. mash up some berries for a pb&j, throw them into a smoothie or top your yogurt or cereal, and enjoy!
5. whole grains. whole grains are one of the best sources of dietary fiber. this is where careful label reading comes in. you should be looking for 100% whole wheat or whole grain. packaging is deceiving with claims advertising whole grain, but when you look at the ingredients you will see "enriched flour" and sketchy sounding ingredients. look at the fiber content and the serving size too. it may help you pick out the phonies more readily.
6. chillies, curries, and other spices. the capsaicin found in hot peppers and many other spices can fire up your metabolism. some studies have shown as much as 50% increase in metabolism for 3 hours after eating capsaicin. so stock up on the spicy condiments and take an inventory of your spice rack. using these spices may even keep you away from the salty or fatty alternatives.
7. green tea. researchers have found that green tea consumption can raise the metabolism as much as 4%. green tea is a great friend as it helps to increase metabolic rate as well as fat oxidation. studies have also shown that green tea reduces sugar cravings and help inhibit enzymes that slow digestion. it is also loaded with antioxidants and polyphenols. so if you are still looking for something to replace your diet coke, i think this best friend of a drink should make your loser friend seem rather unappealing.
8. ice water. on top of your recommended 8-10 glasses a day, making it ice water your body will burn an extra 9 calories per glass, or 90 calories a day....that's 10 minutes on the recumbent bike, btw. 16 calories for room temperature water, yet 25 calories for ice water. getting your daily dose of water can be a burn of 250 calories....that's a half hour on the treadmill or the eliptical. water is also necessary for all your bodily processes including those that control your metabolism. if you're underhydrated your body will under-perform. water also flushes out fat deposits and toxins. so between the water and the green tea....we won't have time at all this week for diet coke and alcohol.
9. eating regularly. drinking 16 ounces of water upon waking up is very important to rehydrate yourself after 8 hours of dehydration, and it will charge your metabolism for the day. eating breakfast within the first hour after waking up is important to "break the fast". it is another way to get the fire churning and burning to use your natural digestion calorie burn of 30%. eating regularly, small portions, throughout the day is the best way to feed the fire and burn calories while enjoying delicious whole foods. it is when we skip meals and go too long without eating that we are in fact lowering our metabolism and hurting our efforts. some people say, "well i'm just not hungry"....well it is because you have taught your body not to be. you have taught it that there isn't enough to eat so it will slow down the fire until you have hunted to find more food. i am giving you permission to eat people, and to eat more than some of you are thinking possible. i'm talking good foods, whole foods....you will be surprised what you will find.
10. a good night's sleep, exercise, and reduced stress. sleeping regularly is a fantastic way to keep your body in balance, because essentially that's all it really wants. while imbalanced your body is under stress and while under stress it produces hormones or chemicals to get itself back on track. we know one in particular cortisol, a steroid, actually inhibits the metabolism. so getting enough sleep and remaining as stress free as possible is the way to go. a great way to reduce stress is exercise. exercise is one of the best ways to charge your metabolism as some workouts can weigh in as much as 1000 calories burn per hour. so finding workouts that are challenging and diverse will keep your body burning and hungry for more;)
for vegans like me. plant based omega 3's like algae oil are a great substitute as well as flaxseed oil and hempseed oil, to name a few.
2. dark green leafy vegetables. arugula, chard, chicory, collard greens, dandelion greens, kale, mustard greens, and spinach. They are full of vitamin a, vitamin c, calcium, and lots of fiber. the vitamins act as great antioxidants but the fiber is the kicker for your metabolism. your body expends a lot more calorie burning digesting fiber and protein than it does digesting carbohydrates. the thermic effect comes into play when the amount of calories to digest the food could be as much as the number of calories in the food itself. Dark greens also contain b vitamins, which are necessary to produce the enzymes for your metabolism.
3. tomatoes. containing high levels of antioxidant lycopene, tomatoes have several anti-carcinogenic properties and are also a good source of fiber. tomatoes are also are friend for their fat flushing properties given their citric, malic, and oxalic acid makeup. they support kidney function which helps your body eliminate more waste and fat from your system.
4. blueberries and other whole fruits. whole fruits blast fruit juice out of the water because the amount of fiber each cup contains. fruit contains so much fiber that most can be considered having negative calories as it takes your body that much more to break them down. for instance one cup of blueberries is 80 calories but 4 grams of fiber, so in digestion your body will actually burn much of those 80 calories. dark berries also contain lots of antioxidants and are believed to lower cholesterol and regulate blood pressure. mash up some berries for a pb&j, throw them into a smoothie or top your yogurt or cereal, and enjoy!
5. whole grains. whole grains are one of the best sources of dietary fiber. this is where careful label reading comes in. you should be looking for 100% whole wheat or whole grain. packaging is deceiving with claims advertising whole grain, but when you look at the ingredients you will see "enriched flour" and sketchy sounding ingredients. look at the fiber content and the serving size too. it may help you pick out the phonies more readily.
6. chillies, curries, and other spices. the capsaicin found in hot peppers and many other spices can fire up your metabolism. some studies have shown as much as 50% increase in metabolism for 3 hours after eating capsaicin. so stock up on the spicy condiments and take an inventory of your spice rack. using these spices may even keep you away from the salty or fatty alternatives.
7. green tea. researchers have found that green tea consumption can raise the metabolism as much as 4%. green tea is a great friend as it helps to increase metabolic rate as well as fat oxidation. studies have also shown that green tea reduces sugar cravings and help inhibit enzymes that slow digestion. it is also loaded with antioxidants and polyphenols. so if you are still looking for something to replace your diet coke, i think this best friend of a drink should make your loser friend seem rather unappealing.
8. ice water. on top of your recommended 8-10 glasses a day, making it ice water your body will burn an extra 9 calories per glass, or 90 calories a day....that's 10 minutes on the recumbent bike, btw. 16 calories for room temperature water, yet 25 calories for ice water. getting your daily dose of water can be a burn of 250 calories....that's a half hour on the treadmill or the eliptical. water is also necessary for all your bodily processes including those that control your metabolism. if you're underhydrated your body will under-perform. water also flushes out fat deposits and toxins. so between the water and the green tea....we won't have time at all this week for diet coke and alcohol.
9. eating regularly. drinking 16 ounces of water upon waking up is very important to rehydrate yourself after 8 hours of dehydration, and it will charge your metabolism for the day. eating breakfast within the first hour after waking up is important to "break the fast". it is another way to get the fire churning and burning to use your natural digestion calorie burn of 30%. eating regularly, small portions, throughout the day is the best way to feed the fire and burn calories while enjoying delicious whole foods. it is when we skip meals and go too long without eating that we are in fact lowering our metabolism and hurting our efforts. some people say, "well i'm just not hungry"....well it is because you have taught your body not to be. you have taught it that there isn't enough to eat so it will slow down the fire until you have hunted to find more food. i am giving you permission to eat people, and to eat more than some of you are thinking possible. i'm talking good foods, whole foods....you will be surprised what you will find.
10. a good night's sleep, exercise, and reduced stress. sleeping regularly is a fantastic way to keep your body in balance, because essentially that's all it really wants. while imbalanced your body is under stress and while under stress it produces hormones or chemicals to get itself back on track. we know one in particular cortisol, a steroid, actually inhibits the metabolism. so getting enough sleep and remaining as stress free as possible is the way to go. a great way to reduce stress is exercise. exercise is one of the best ways to charge your metabolism as some workouts can weigh in as much as 1000 calories burn per hour. so finding workouts that are challenging and diverse will keep your body burning and hungry for more;)
Sunday, November 7, 2010
week 2: november 8 - 14
we've made it through week 1! woohoo! and, we've come out better for having done so. especially for the client i measured today who has lost two pounds and more importantly lost body fat from her %, congratulations.
the no sugar was definitely a challenge and some of us saw the effects of the detox both physically and mentally. i hope that we all learned a lot about what we were eating and will be more mindful in the future about our intake of sugar due to the effects it has on our system.
although our weeks will not be compounding upon one another, i think it is wise to still be very aware of sugar while keeping an eye on the labels. you should keep items with added sugar to no more than 10 grams per serving. if you are finding difficulty doing so, buy plain items and sweeten them yourself. for instance, add your own fruit and honey to your yogurt, or oatmeal. it makes a big difference being able to control the sweetness and often you'll find you didn't need it nearly as sweet as they package it. starbucks, for example, puts 5 shots of vanilla in their vanilla lattes, where a two pump vanilla latte is more than enough. not that i'm suggesting vanilla lattes, but you get my point.
this week's challenge is no alcohol. for those that don't drink, extending the sugar challenge a little further will only benefit you in the long run. as you all know, alcohol is the best form of empty calories around. when good beer and wine are often those that weigh in at 250 calories per, this is a great week to rid ourselves of those lovely empty calories.
you will find that if you have social engagements this week, that it will be difficult to decline, but again it will be worth it. that's what this challenge is all about. learning where are struggles are and overcoming them with alternatives.
club soda and lime is a great drink to have at the bar, because most people won't recognize it as non-alcoholic and harass you. sadly, you may be harassed this week, but again, you will come out stronger for overcoming it.
some of you have already gone 9 months without a drink on more than one occasion, so this should be nothing;)
as for workouts: i have a 1215 spin tomorrow at mv and will be able to lift after, tuesday evening yoga at 7 @fhf, thursday i have pilates at 9 @fhf and can lift after that as well.
as far as weekend bonus workouts: saturday morning and sunday morning this week. 10 am for both if that works for you.
measurements: make sure you contact me to make a measurement date. i would like everyone measured by wednesday.
keep rockin!
the no sugar was definitely a challenge and some of us saw the effects of the detox both physically and mentally. i hope that we all learned a lot about what we were eating and will be more mindful in the future about our intake of sugar due to the effects it has on our system.
although our weeks will not be compounding upon one another, i think it is wise to still be very aware of sugar while keeping an eye on the labels. you should keep items with added sugar to no more than 10 grams per serving. if you are finding difficulty doing so, buy plain items and sweeten them yourself. for instance, add your own fruit and honey to your yogurt, or oatmeal. it makes a big difference being able to control the sweetness and often you'll find you didn't need it nearly as sweet as they package it. starbucks, for example, puts 5 shots of vanilla in their vanilla lattes, where a two pump vanilla latte is more than enough. not that i'm suggesting vanilla lattes, but you get my point.
this week's challenge is no alcohol. for those that don't drink, extending the sugar challenge a little further will only benefit you in the long run. as you all know, alcohol is the best form of empty calories around. when good beer and wine are often those that weigh in at 250 calories per, this is a great week to rid ourselves of those lovely empty calories.
you will find that if you have social engagements this week, that it will be difficult to decline, but again it will be worth it. that's what this challenge is all about. learning where are struggles are and overcoming them with alternatives.
club soda and lime is a great drink to have at the bar, because most people won't recognize it as non-alcoholic and harass you. sadly, you may be harassed this week, but again, you will come out stronger for overcoming it.
some of you have already gone 9 months without a drink on more than one occasion, so this should be nothing;)
as for workouts: i have a 1215 spin tomorrow at mv and will be able to lift after, tuesday evening yoga at 7 @fhf, thursday i have pilates at 9 @fhf and can lift after that as well.
as far as weekend bonus workouts: saturday morning and sunday morning this week. 10 am for both if that works for you.
measurements: make sure you contact me to make a measurement date. i would like everyone measured by wednesday.
keep rockin!
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