After spending half of my day coaching today, followed by the other half working on my website updates I feel totally ready to ate on the next few months. To regain my lifestyle the way I truly want. Not to be influenced by others but to do what I feel good doing, inside and out. I have set a deadline for myself in which I want to reattain many of my healthy lifestyle habits and tat day is May 18th. It gives me just over 2 months to recreate habits and long term changes for my body, mind, and long term health and happiness. Plus, I live for my summers and I refuse to allow myself to go into this spring/summer unprepared for the pools, beaches, and warm weather activities. I'm so umped and my drive and motivation grow daily. I will never give up on my goals and this being one of them you can bet I won't be giving up on this one as well!
Here's to an amazing next 2.5 months of positive habit change and my ongoing lifestyle beyond May 18th! :-)
Saturday, March 2, 2013
Wednesday, May 4, 2011
Planning is Never Overrated
If you want to take care of yourself (health, diet, fitness) I cannot begin to explain how important it is to plan. Our lifestyles today are distractors to being healthy and well. From the smell of delicious foods, to oversized plates, to lack of knowledge over how much and how to exercise as well as what and how much to eat we are bombarded by external influences that cause us humans to forget and be disengaged from our internal cues.
Because of this we almost cannot just 'listen to our bodies' because i think it's really hard to nowadays. So then, what are we to do if we're constantly influenced by others around us or activities around us? Well, PLAN! You need to have a game plan for your diet (what you plan to eat, when, how much you'll have, etc) as well as or activity (ie exercise: whether it's leisurely activity or a hard core routine). Sorry, for those of you who feel you can go day to day thinking 'oh i'll just "eat well" today' or 'i'll workout later on after work'. Without a more specific goal and measurable plan intact it's far to easy to lose track and then get discouraged if we do not like our results of how we look and feel.
You wouldn't walk into work with no idea of what you were going to be doing would you? Your life should be the same.
I'm going to begin with the planning for our 'diets'. When i say 'diet' i actually mean a lifestyle. A diet is not a short term eating plan. It is for the LONGTERM. So forget the quick fixes and LISTEN UP!
When planning a healthy eating lifestyle (aka diet) there are a few components you need to address. These include when you will eat, what you might eat, how much you'll eat, where/circumstances you'll be eating. This might sound like a lot of things to attend to but it's really simple. First off though you need to know your goals and what you need in your diet to reach those goals. If you're trying to lose weight there are many ways to do so but not everyone really knows where to begin. THIS IS WHY YOU NEED A KNOWLEDGABLE TRAINER OR COACH. (AND I CAN DEFINTELY HELP YOU IN THIS AREA BY THE WAY!).
With this said, i have been planning my diet for years now. Initially, i planned without being knowledgable of what my body needed. But with lots of practice, education, and trial and error i have become very in tune with my body and with science of how our bodies work. I first began planning pretty specifically, but as the years went on it became HABIT. Now, it's second nature. I don't need to write things down to know my plan. It's just in the back of my head and i 'just know' what i will be doing from day to day.
Let me give you my example of today...
I woke up and did a little cardio to get me up and going at 5 AM. I came home and had a light breakfast. I am sticking to my protein and produce plan so todays' breakfast was some sauteed mushrooms and spinach and an egg white omelet with a slice of canadian bacon. I also had 3 chunks of energy cubes (i plan to swap these out for fresh fruit in the next few days to tame my sweet tooth).
I knew i had a hard workout ahead (includling working my back and biceps then finishing up with abs and some cardio). I had planned in an optional snack of a hard boiled egg. The egg would be a source of protein and some fat if i felt hungry. I actually want to keep my carb intake a little low right now so i can strip away the fat i've put on in the past few months. It turns out i wasn't hungry at all so i finished up without the egg.
For lunch today i will be having some protein-egg crepes filled with zucchini and mushrooms. Snack later will be celery and guac with this delicious black bean dip.
I know this evening i will be going out to eat at this sushi/hibatchi steakhouse before i play on pool league so i intend to stick to my protien and produce plan again. I am going to look at the menu before hand. I will probably be getting a side salad, some sashimi, and taking a bite or 2 of my mom's dish as i usually do. (I can never finish a main entree, unless its really small or mostly veggies, so lately i've learned to get a salad and pick of my dining partner's plate for healthy things).
This is making me excited already!
Because of this we almost cannot just 'listen to our bodies' because i think it's really hard to nowadays. So then, what are we to do if we're constantly influenced by others around us or activities around us? Well, PLAN! You need to have a game plan for your diet (what you plan to eat, when, how much you'll have, etc) as well as or activity (ie exercise: whether it's leisurely activity or a hard core routine). Sorry, for those of you who feel you can go day to day thinking 'oh i'll just "eat well" today' or 'i'll workout later on after work'. Without a more specific goal and measurable plan intact it's far to easy to lose track and then get discouraged if we do not like our results of how we look and feel.
You wouldn't walk into work with no idea of what you were going to be doing would you? Your life should be the same.
I'm going to begin with the planning for our 'diets'. When i say 'diet' i actually mean a lifestyle. A diet is not a short term eating plan. It is for the LONGTERM. So forget the quick fixes and LISTEN UP!
When planning a healthy eating lifestyle (aka diet) there are a few components you need to address. These include when you will eat, what you might eat, how much you'll eat, where/circumstances you'll be eating. This might sound like a lot of things to attend to but it's really simple. First off though you need to know your goals and what you need in your diet to reach those goals. If you're trying to lose weight there are many ways to do so but not everyone really knows where to begin. THIS IS WHY YOU NEED A KNOWLEDGABLE TRAINER OR COACH. (AND I CAN DEFINTELY HELP YOU IN THIS AREA BY THE WAY!).
With this said, i have been planning my diet for years now. Initially, i planned without being knowledgable of what my body needed. But with lots of practice, education, and trial and error i have become very in tune with my body and with science of how our bodies work. I first began planning pretty specifically, but as the years went on it became HABIT. Now, it's second nature. I don't need to write things down to know my plan. It's just in the back of my head and i 'just know' what i will be doing from day to day.
Let me give you my example of today...
I woke up and did a little cardio to get me up and going at 5 AM. I came home and had a light breakfast. I am sticking to my protein and produce plan so todays' breakfast was some sauteed mushrooms and spinach and an egg white omelet with a slice of canadian bacon. I also had 3 chunks of energy cubes (i plan to swap these out for fresh fruit in the next few days to tame my sweet tooth).
I knew i had a hard workout ahead (includling working my back and biceps then finishing up with abs and some cardio). I had planned in an optional snack of a hard boiled egg. The egg would be a source of protein and some fat if i felt hungry. I actually want to keep my carb intake a little low right now so i can strip away the fat i've put on in the past few months. It turns out i wasn't hungry at all so i finished up without the egg.
For lunch today i will be having some protein-egg crepes filled with zucchini and mushrooms. Snack later will be celery and guac with this delicious black bean dip.
I know this evening i will be going out to eat at this sushi/hibatchi steakhouse before i play on pool league so i intend to stick to my protien and produce plan again. I am going to look at the menu before hand. I will probably be getting a side salad, some sashimi, and taking a bite or 2 of my mom's dish as i usually do. (I can never finish a main entree, unless its really small or mostly veggies, so lately i've learned to get a salad and pick of my dining partner's plate for healthy things).
This is making me excited already!
Tuesday, May 3, 2011
Key foods for Optimum nutrition
Protein and Produce. These are key. Just about any variety of fruits and veggies. Prepare them any which way you like with the exception of frying or loading them with lots of fat! Fresh is optimal because it is in it's more natural state. Never be afraid to experiment with new foods or even new ways of preparing the foods. Over half of your diet should be fresh veggies or fruits. They contain a wide array of nutrients including vitamins, minerals, antioxidant, fiber, and even protein (yes protein!). You'd be surprized to know that many vegetables contain 1 to 3 grams of protein per serving!
Plus, they are carbs. No they are not grains or bread, but they provide a source of carbohydrates. Our bodies do need carb but we can get them from produce over bread, grains, sweets, and processed products!
Plus, they are carbs. No they are not grains or bread, but they provide a source of carbohydrates. Our bodies do need carb but we can get them from produce over bread, grains, sweets, and processed products!
Sunday, May 1, 2011
Beyond Gluten Free
I went to a Gluten Free Allergen Free Expo yesterday. Got to see and sample LOTS of new products and also sat in on some cooking classes! I got a ton out of the program, but i also left stuffed! I also got to thinking about the real perks to incorporating Gluten Free Grains and Carbs into our diets. Only a few years ago when i first began learning about Celiac Disease and Gluten Intolerance, the recommendation was to consume lots of fresh produce and lean proteins and stay away from any grains, breads, pastas, etc because there were nearly none that did not contain gluten.
Over the years, tortillas, pastas, and other typically gluten containing foods are now being made "gluten free", sure this is GREAT for those who want to satisfy their hankering for a carb or sugary treat but do we REALLY need these foods in our diets?
I belive the answer is NO. Particularly because most gluten free grains are not nutrient enriched or are still lower in fiber than many fresh produce we can by in their natural state (think fruits and veggies!). We also need to consider that our nation has only gotten bigger and more people become obese in recent years. I hate to say it but i strongly believe it's due in large part to us consuming carbs and sugary grains, whether in large or small quantities and neglecting our true nutrients the produce and proteins that are easy to come by!
With all this said, i am on a mission to explore, educate, and determine how a diet of the 3Ps (produce, protein, and portion control) is the way to go! Think of it as a mix of Clean Eating, the South Beach Diet, and the Paleo Diet with a little Caloric Restriction. And that's just the beginning!
Over the years, tortillas, pastas, and other typically gluten containing foods are now being made "gluten free", sure this is GREAT for those who want to satisfy their hankering for a carb or sugary treat but do we REALLY need these foods in our diets?
I belive the answer is NO. Particularly because most gluten free grains are not nutrient enriched or are still lower in fiber than many fresh produce we can by in their natural state (think fruits and veggies!). We also need to consider that our nation has only gotten bigger and more people become obese in recent years. I hate to say it but i strongly believe it's due in large part to us consuming carbs and sugary grains, whether in large or small quantities and neglecting our true nutrients the produce and proteins that are easy to come by!
With all this said, i am on a mission to explore, educate, and determine how a diet of the 3Ps (produce, protein, and portion control) is the way to go! Think of it as a mix of Clean Eating, the South Beach Diet, and the Paleo Diet with a little Caloric Restriction. And that's just the beginning!
Saturday, April 30, 2011
Diet is 75%
so i strongly believe that there are many aspects to health and how you reach your goals. Theres stress and lifetstyle, theres your exercise regimen, and there's diet. I strongly believe diet is the KEY! If you do not eat optimally then your hard worked exercise and lifestyle habits are only going to get you so far. With that said, i also strongly believe in waht i call the 3Ps of eating. They are Produce, Protein, and Portion Control. With these 3 key components reaching your weight and fitness goals are a lot easier!
Friday, April 29, 2011
Women's Health and Business Expo
So i spent the day at this health and business expo exclusively for women! I met and heard Andrea Metcalf speak. She lives only a few towns over from me and is a trainer and nutrition person just like me! So exciting! After a very long day i was happy to just do a little grocery shopping and come back home to relax; well do a few things at the computer and go for a nice walk! Though my dad was jam packed with things to do since 5 am; when i got up to do my strength workouts, I still feel energized and happy! I'm now looking forward to this weekend! Coaching my gymnasts and attending a gluten free allergen free expo all while working on improving my diet!
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