Last week's homework assignment was to make sure you are eating within one hour of waking and then every 2.5 - 3 hours. I was not as concerned about what you ate, just as long as you were having frequent meals. I know some of you still have coffee, run out the door and don't eat most of the day. Don't worry about eating perfectly - yet. Sometimes we are so concerned about being perfect that we get paralyzed and do nothing. If you have mastered the skill of eating frequently, this week I would like your meals to consist of protein, healthy carbs, veggies and a little bit of healthy fat. Why? The answers are below, but natural, non-processed foods make better fuel and build a better body. That's what we are trying to do at GISFW - build a new you that feels better, works better and keeps the weight off, and create habits that last a lifetime.
I've attached the handout that I've been giving out at the nutrition consults. If you want me to go over it, please stop by my office. I also included a new document from franchise school that has 3 days of sample menus and the shopping list to go with it. Between the 2 documents, you should be able to plan you meals for the rest of the week!
I know you are all logging your meals on Vitabot and on paper logs. I've been reviewing the Vitabot accounts, but please email me if you want me to look at yours. Let me know if you have any particular questions or concerns.
Protein - creating a better, stronger you
Exercise is vital if you want to transform your body, and stay transformed. Exercise actually creates small tears in muscle fibers that need to be repaired. The feeling of being ?sore? after a workout is just that, you feel the minuscule tears that have occurred during your workout. To repair these sore muscles properly, you must fuel them with the proper amount, and type, of proteins. Just like a scar forming after a cut heals, the human body responds to stress by reinforcing the affected area; this tissue will grow back together stronger and denser than before to protect itself from continued stress. The denser and stronger the muscle is, the more fuel it requires to operate. Following a workout program consistently will build lean muscle and raise your body's resting metabolic rate, which means your body will burn more calories throughout the day. Good protein sources include lean meats, chicken, lamb, turkey, whey supplements, as well as fish, eggs, and Greek-style yogurts. Meat should be free of hormones and antibiotics whenever possible. To expedite the break-down of protein for use in muscle repair, certain fats should be utilized as well.
Carbohydrates
Carbohydrates are the main energy source for the body. We need carbs to fuel our bodies properly throughout the day. The best sources are fresh fruits and vegetables and complex carbohydrates such as brown rice, oats, whole wheat, quinoa, and potatoes. Complex carbs break down more slowly and contain more fiber, which will keep insulin sensitivity down throughout the day, leading to lower risks of diabetes and heart disease.
Simple carbs should be severely restricted, or eliminated entirely from your diet. These include white sugar, white breads and pastries, many breakfast cereals and anything else containing sucrose, glucose, maltose, and high fructose corn syrup. A diet high in these simple carbohydrates have been linked to obesity, diabetes, cardiovascular problems and tooth decay. They will spike insulin levels, which will lead to calories being stored as fat instead of being used by the body for energy.
Fats, they aren't all bad
Making sure your body is being fed certain fats every day is just as important as keeping other fats out. Fats build and maintain healthy cells, insulate tissue, protect organs, help to absorb fat soluble vitamins A, D, E, and K, and maintain skin and hair. Another benefit of having good fats in our diet is to help make you feel full for longer periods of time.
There are 4 types of fats ? monounsaturated fat, polyunsaturated fat, saturated fat, and trans fat. Monounsaturated and polyunsaturated fat are the 'good fats' ? they are more easily broken down to be used for energy, and have great benefits. Any saturated fats should be kept to a bare minimum in your diet. Saturated fats are resistant to breakdown, and clog your body?s processes, raising your blood cholesterol levels. Documentation supports that people living with diets high in saturated fats have much higher instances of disease, especially over time. Trans fat should be totally avoided. Trans fats are the partially hydrogenated oils and shortenings that can be found in packaged goods and used in restaurants (which some states are starting to ban!). They are synthetic, not essential to the body, and highly damaging. Trans fats increase LDL (bad cholesterol) and decrease HDL (good cholesterol). Trans fats are being linked to increases in heart disease, cancer, diabetes, and obesity.
Polyunsaturated fats are made up of essential fatty acids, and the two main essential fatty acids are omega-3 and omega 6. In addition to the benefits listed above, unsaturated fats can also help boost metabolism, mood, brain function and libido. Since your body cannot create these on its own, you must introduce these from an external source. Most people get enough omega-6's in their diet, from oils such as corn, canola, soy, sunflower and animal fats, but are lacking in omega-3's, found in flaxseed, walnuts, cold water fish, and dark green leafy vegetables. Having a balance of omega-6 to omega-3 in a 3-to-1 ratio is best. The average person has a ratio of 15-20:1, which can have a negative effect by causing inflammation and cardiovascular problems. Monounsaturated fats can be found in vegetable oils such as olive, canola, peanut, sunflower, and sesame, as well as avocados, peanut butter and many other nuts and seeds. They can help to lower bad cholesterol levels, lowering risk of heart disease and stroke.
Water, it's all around you, and chances are you aren't getting enough!
"Drink More Water", you hear it everywhere, but most people do not understand how it can help with proper bodily function. The liver is a very capable organ, it can even assist other organs to perform their jobs if things get too crazy. One of the liver?s jobs is to metabolize stored body fat and turn it into usable energy. Great! Getting the liver to work at its peak efficiency means getting the kidneys to work at 100% as well, since the liver takes some of the load off the kidneys when things get troublesome. Keeping the kidneys hydrated allows them to do their job, and reduces the need of the liver to get involved in the process. Getting enough water into your system will allow your kidneys, and thus your liver, to function properly, metabolizing the fats you have released by eating and exercising correctly. Staying hydrated also keeps your body flushing away any unwanted toxins from your system. Sodium can build up and retain water outside of the cells, giving your body that ?bloated? look. It may seem backwards, but drinking enough water actually reduces the bloat. Your body learns that it will be kept hydrated from an outside source, and does not have to hold on to water internally to function properly.
Tuesday, September 14, 2010
Monday, September 13, 2010
Calories Count on The Weekend, too!
You've made it to Friday! And guess what - all the nutrition guidelines still apply for the weekend. I know the rules aren't always clear, so I hope I've been able to answer your questions so we get you to your goals.
Let me give ylou a few tips to get through the weekend. Treat Saturday and Sunday as if it were Monday or Tuesday. Stay away from processed foods and plan a good breakfast, which sets the tone for the rest of the day. Many of us eat breakfast later on the weekends, or not at all, and then when the hole opens up in our stomach midday, we can't make rational decisions. Don't let yourself get too hungry.
Use Vitabot or your food log as a planning tool. So if you are planning on having some fun foods at dinner or brunch, figure that out first, and then plan around it. Make sure the rest of you meals have protein and veggies, and save more of the carbs for your PLANNED treat. Don't make the weekends all or nothing.
Bring food with you when you go out. Fruit and a string cheese are my favorites, but if you have a favorite high protein, high fiber bar you like, take that with you. But even gas stations have some better choices - don't get hungry!
Last, if you accidentally make a poor food choice (and no you're not BAD), make the next bite or meal a great choice. What's done is done. Don't punish or starve yourself. That only backfires.
OK - so here's my next story. 3 years ago, I decided to buy a new house and, based on my research, I found the house of my dreams in Middleton. I figured out what I could afford and signed a contract with my bank to pay a certain amount every month. Well,,,after a while, I got tired of paying that much money. I wanted to buy new furniture, go on more vacations and not work as much to pay for it. So, I called the bank and said, for a few months, I just wanted to pay 75% of the mortgage - just until I get motivated to work a little harder - and boy do I need more vacations!! They said, we can help you out for a month, if you are having troubles, but if you don't pay 100%, you'll not only lose your house, but all the money you invested in it. So, I kept paying 100%...
When you joined GISFW, you knew we are the best transformation program around. You wanted to get the best "house" possible - your body (you can't leave home without it). You signed a contract to give it 100% and we helped you learn what that is. I am not saying there wasn't a learning curve, but you now know what to do. So, if you only give it 60-75%, especially with your nutrition on the weekends, you're not only NOT going to get results, but you may lose all the progress you made at the beginning. Don't waste the hard work you do most of the time. You deserve the best, healthy body.
Don't give up want you want most for what you want in the moment.
Let me give ylou a few tips to get through the weekend. Treat Saturday and Sunday as if it were Monday or Tuesday. Stay away from processed foods and plan a good breakfast, which sets the tone for the rest of the day. Many of us eat breakfast later on the weekends, or not at all, and then when the hole opens up in our stomach midday, we can't make rational decisions. Don't let yourself get too hungry.
Use Vitabot or your food log as a planning tool. So if you are planning on having some fun foods at dinner or brunch, figure that out first, and then plan around it. Make sure the rest of you meals have protein and veggies, and save more of the carbs for your PLANNED treat. Don't make the weekends all or nothing.
Bring food with you when you go out. Fruit and a string cheese are my favorites, but if you have a favorite high protein, high fiber bar you like, take that with you. But even gas stations have some better choices - don't get hungry!
Last, if you accidentally make a poor food choice (and no you're not BAD), make the next bite or meal a great choice. What's done is done. Don't punish or starve yourself. That only backfires.
OK - so here's my next story. 3 years ago, I decided to buy a new house and, based on my research, I found the house of my dreams in Middleton. I figured out what I could afford and signed a contract with my bank to pay a certain amount every month. Well,,,after a while, I got tired of paying that much money. I wanted to buy new furniture, go on more vacations and not work as much to pay for it. So, I called the bank and said, for a few months, I just wanted to pay 75% of the mortgage - just until I get motivated to work a little harder - and boy do I need more vacations!! They said, we can help you out for a month, if you are having troubles, but if you don't pay 100%, you'll not only lose your house, but all the money you invested in it. So, I kept paying 100%...
When you joined GISFW, you knew we are the best transformation program around. You wanted to get the best "house" possible - your body (you can't leave home without it). You signed a contract to give it 100% and we helped you learn what that is. I am not saying there wasn't a learning curve, but you now know what to do. So, if you only give it 60-75%, especially with your nutrition on the weekends, you're not only NOT going to get results, but you may lose all the progress you made at the beginning. Don't waste the hard work you do most of the time. You deserve the best, healthy body.
Don't give up want you want most for what you want in the moment.
Sunday is a Great day for Planning
I can't believe how quickly the weekend goes by. I know we want to get in as much down time as we can before it all starts again on Monday. However, I have found that Sunday is a great day to get prepared for the upcoming week. This is even more important when the week must include healthy meals. Simply looking at the week ahead and discussing it with your family can make a big difference in staying on track. In the Ford home we take out the calendar and look at each days to figure who is going to be around when and what nights we will be eating together. Well, really I am looking for when my husband will be home to cook, and that is definitely part of MY plan.
We schedule the meals ahead, so if I am in Market Basket on Monday and we are having chicken Picatta on Wednesday, I know to get some lemons. We do a lot of cooking ahead, so no matter who is where when, there will be food in the fridge. I am sure you've noticed me eating food, real food, at odd times in the studio. It's usually some leftovers from whenever. When you make your shopping list for the meals you've planned, don't forget to add healthy snacks like fruits, string cheese, Greek yogurt and a high fiber, high protein snack bar (for when you're on the run).
So now you have your meal plan, shopping list and are off to the supermarket. You can't eat healthy food, unless you have healthy food, so go get them! Then, since our meal plan is just mix and match protein, veggies and healthy carbs, cook up some protein. I love chicken tenders. They cook fast and you can flavor them in so many ways. A couple of ideas: marinate them in fat free or low fat salad dressing, season with taco flavoring, Mrs. Dash, Cayenne pepper, or low salt teryaki sauce. You can try different flavors and cook them all at once.
Another idea from one of our team mates (you know who you are) is to saute, with a little olive oil or Pam, vidalia onions and garlic, then add chicken tenders to brown and finish cooking with stewed tomatoes. Yummy! You can then add this to even more veggies. I always have bags of frozen BirdsEye Steam fresh veggies on hand to pop in the microwave to add bulk, and vitamins, to my meals.
I would love to hear some of you food ideas. Email me or let me know about them when you are in the studio.
To hear more information and ideas - come to my nutrition seminar in the studio on Sunday August 15th at 10:00 AM.
We don't plan to fail, we fail to plan! So, start this week out right! I'm going to Market Basket right now...
To Your Health,
We schedule the meals ahead, so if I am in Market Basket on Monday and we are having chicken Picatta on Wednesday, I know to get some lemons. We do a lot of cooking ahead, so no matter who is where when, there will be food in the fridge. I am sure you've noticed me eating food, real food, at odd times in the studio. It's usually some leftovers from whenever. When you make your shopping list for the meals you've planned, don't forget to add healthy snacks like fruits, string cheese, Greek yogurt and a high fiber, high protein snack bar (for when you're on the run).
So now you have your meal plan, shopping list and are off to the supermarket. You can't eat healthy food, unless you have healthy food, so go get them! Then, since our meal plan is just mix and match protein, veggies and healthy carbs, cook up some protein. I love chicken tenders. They cook fast and you can flavor them in so many ways. A couple of ideas: marinate them in fat free or low fat salad dressing, season with taco flavoring, Mrs. Dash, Cayenne pepper, or low salt teryaki sauce. You can try different flavors and cook them all at once.
Another idea from one of our team mates (you know who you are) is to saute, with a little olive oil or Pam, vidalia onions and garlic, then add chicken tenders to brown and finish cooking with stewed tomatoes. Yummy! You can then add this to even more veggies. I always have bags of frozen BirdsEye Steam fresh veggies on hand to pop in the microwave to add bulk, and vitamins, to my meals.
I would love to hear some of you food ideas. Email me or let me know about them when you are in the studio.
To hear more information and ideas - come to my nutrition seminar in the studio on Sunday August 15th at 10:00 AM.
We don't plan to fail, we fail to plan! So, start this week out right! I'm going to Market Basket right now...
To Your Health,
BBQ Tips
Labor Day weekend is big for BBQs. Don't let that be an excuse to go off your healthy eating plans. Here a few tips to stay on track.
Don't go to the party hungry. Nothing good comes from being hungry. You can't make rational decisions, and we always think since we didn't have our 250 calorie breakfast, we can eat 2000 calories of appetizers.
Don't go too early. Unless you plan on playing volleyball all day, most people just eat and drink at BBQs. Don't make it harder than it has to be by staring at the food longer than you have to. And if you have those friends that say to be there by 2:00PM, but don't starting cooking until 5:00PM, plan accordingly.
Bring healthy foods and beverages. I always bring air popped popcorn and a fruit platter. Everyone always loves it! And BBQs are that rare opportunity to feel comfortable bringing you own chicken or even light rolls and no one cares. Try doing that when the host is preparing a 5 course meal. You would never ask to cook chicken breast when they had lasagna in the oven!
Stay active. If there are kids around, get up and do something with them. Go for a walk with your friends and relatives instead of sitting next to the chips.
Don't miss your next workout or weigh in! It doesn't matter what you've done, the next step is what's important!
Don't go to the party hungry. Nothing good comes from being hungry. You can't make rational decisions, and we always think since we didn't have our 250 calorie breakfast, we can eat 2000 calories of appetizers.
Don't go too early. Unless you plan on playing volleyball all day, most people just eat and drink at BBQs. Don't make it harder than it has to be by staring at the food longer than you have to. And if you have those friends that say to be there by 2:00PM, but don't starting cooking until 5:00PM, plan accordingly.
Bring healthy foods and beverages. I always bring air popped popcorn and a fruit platter. Everyone always loves it! And BBQs are that rare opportunity to feel comfortable bringing you own chicken or even light rolls and no one cares. Try doing that when the host is preparing a 5 course meal. You would never ask to cook chicken breast when they had lasagna in the oven!
Stay active. If there are kids around, get up and do something with them. Go for a walk with your friends and relatives instead of sitting next to the chips.
Don't miss your next workout or weigh in! It doesn't matter what you've done, the next step is what's important!
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