We’ve all heard that we should pick whole wheat options over white. But has anyone ever told you why? No one ever told me why.
But it’s quite simple:
Whole grain vs refined (white)
Whole grain food items such as whole grain bread and brown rice have the entire grain of kernel. This means that the natural nutrients in the grain, fiber, magnesium and potassium, remain in the grain. Whole grain is a great carbohydrate source due to containing these nutrients and being low in fat.
Refined grains have been milled (processed) which removes the grain. This removal of the grain also removes the fiber and other nutrients in whole grain options. Refined grains include white rice, white bread, white flour etc.
Everything has an alternative:
I personally eat 2 pieces of whole seed Dave’s Killer Bread in the morning instead of white bread.
I replaced white tortillas with whole grain or spinach tortillas
I eat whole grain pasta noodles instead of regular pasta noodles.
I eat whole wheat Ritz Crackers instead of original.
1. Across chest extension (30 sec)
2. Across checks hold (30 sec)
3. Overhead downward extension (30 sec)
4. Single arm downward extension (30 sec)
5. Single leg kickbacks (30 sec each leg)
6. Side step in sorority squat position (1 min)
In the past, I calculated calories through an app called Fooducate for about a year. I found that I became obsessed, and I mean that literally, with tracking my calories. I was never diagnosed, but I know enough now to diagnose myself with Anorexia Athletica which is defined as: (sports anorexia) also referred to as hypergymnasia is an eating disorder characterized by excessive and compulsive exercise. An athlete suffering from sports anorexia tends to over exercise to give themselves a sense of having control over their body.
Not only that, but I would workout to burn off what I was eating in an obsessive way and I would be happy when my calorie tracker came up red by the end of the day, signaling that my caloric intake was too low. I wouldn't define myself as full blown anorexic because I've always loved food and I was eating. However, I was eating all the wrong things, eating only when I needed to, and going to the gym to ensure I burned off more calories than I was consuming.
I've seen family members track their intake by weighing food, calculating calories on their own and tracking in a journal and so on. But it wasn't until I found a certain nutrition guide when I realized that there is a much more simplistic way to go about this.
Caloric intake is different for each individual. So you should therefore be consuming calories based on your weight, your activity level, and your weight loss goals. This guide, one that truly changed the game for me, provides a step by step equation for me to calculate the number of calories I need in a day in relation to the energy I'm expending in my workouts.
My equation comes to around 1800-2000 calories per day. From there, this guide has a set number of containers I can eat per day. Each container is a different color to represent vegetables, carbs, proteins, fruits, healthy fats, seeds and dressings, and then oils and butters. Each container is a different size to represent the proper serving size you should be consuming for each food group.
This guide has customized a plan for me to be eating
5 containers of vegetables
3 purple containers of fruit
5 red containers of proteins
4 yellow containers of carbs
1 blue container of healthy fats
1 orange container of seeds/dressings.
Each Sunday I prep my meals for the week using these containers as measuring cups.
According to the CDC, 78.6 million US adults are obese. Obesity occurs from over eating and having a sedentary lifestyle. If you're struggling with proton control, like a majority of the population, have trouble getting active, or you'd like a program that connects your nutrition directly with your workouts this is what you've been looking for. Everyone should acquire a nutrition plan customized to their weight, activity levels and goals. I have what you're looking for...
Limitations to this estimation: BMI is a ratio of height to weight and is an estimation of the % body fat. This calculation is beneficial to the general population but may be inaccurate for athletes or bodybuilders as it does not differentiate between fat mass and lean muscle mass.
If you're wanting to improve your health and fitness feel free to contact me. I have access to hundreds of programs and nutrition plans I'd love to share with you!
1. Make a plan. If you don’t already have exercise within your routine, you can’t expect to be motivated to workout unless you have a time allotted to it. On the nights I go to bed without planning what time I’m working out the next day, 8pm the next day rolls around and I think of every excuse in the book as to why it’s too late or why I may as well start the next day. MAKE A PLAN the night before, or even better, on Sunday schedule your week, workout included.
2. Mentally prepare yourself. I set 6am as my workout time and I get it done because I’m mentally prepared for it when I go to bed. There’s no if’s and’s or but’s about it. It’s not like a “oh Ill set my alarm for 6 and see how I feel” kind of thing! NO if you don’t mentally prepare yourself the night before you’re not getting out of bed for it.
3. Building up a little bit of guilt for missing a workout IS NOT a bad thing. That guilt is what’s going to get you out of bed in the morning and soon enough, once you start to see progress its going to become an obsession..
4. Which brings me to number 4, make it a healthy obsession! My day is not complete without my workouts. I am OBSESSED with it in the way that my rest days are the days I feel off! Being obsessed means: a state in which someone thinks about someone or something constantly or frequently especially in a way that is not normal. It doesn’t mean over the top burning too many calories or not eating enough. HEALTHY obsession, I’m going to create my own definition here: a state in which a person becomes so fixated on benefiting their wellbeing that they are constantly thinking about or working toward improving it! Wooohooo that’s good stuff!
5. Track your progress! You won’t get anywhere unless you know where you’re going and what you’re leaving behind. Take before and after pictures frequently, take measurements weekly, and check your weight no more than once a week! If I feel like I’m looking good or making progress I take a picture, two weeks later I look at that picture and compare. 9 times out of 10 I look better after two weeks and THAT is what keeps me going!
6. Build up to something. I’m looking forward to that moment I’m sitting by the pool this summer in my bikini with no bulging but my abs! The best motivation is something your working toward. Whether that’s a beach vacation or the pair of Nikes you’re going to buy yourself when you hit that goal weight, it’s that light at the end of the tunnel, the reward, the voice in your head when you’re pushing through your workouts or that thought that comes to mind on those day’s you’re deciding “Gym, or no gym?” pfft, yah right, no gym?! What does that even mean?
7. Cheat! You will never get through life without indulging on that warm, melted chocolate brownie with ice cream on top.. and why would you want to! Set one day a month where you allow yourself those indulgences. My secret is dark chocolate Hershey’s squares on those nights I’m really craving something sweet.
8. Make it a lifestyle not a temporary change. The word diet gets such a bad rap. Did you know diet means: The kinds of food a person, animal, or community habitually eats. BUT I literally just typed in diet to Google like I would any other word looking for a definition, what came up for the first ten options all included weight loss and restrictions, my point exactly! The word diet does not mean weight loss, does not mean restrictions, does not mean temporary. SO my advice is think about your diet as the food you consume regularly, consistently, and is maintained over a long period of time.
9. Find motivation! I have my motivation of a Nike model hanging on my fridge. I have pictures of myself at my worst and at my best. I am my own motivation along with that Nike running model hanging out in my kitchen. Once you find what motivates you put it somewhere you see it every day. If you don’t have a reason to change, then when the going gets tough you’re going to quit.
10. Set goals. I set goals every month. I may not achieve all of them, but as long as I’m moving forward I am happy. Your goal could be your goal weight, a certain number of pushups/pull ups, goal mile time, anything you can work toward that you will know you’ve been successful when you reach it. My goals are mostly about physical progress. Whether that’s physically feeling energized and healthy or looking toned and fit!
True transformations are not numbers.
True transformations don't lie in the inches off your waist or the numbers on the scale.
Those things are like material items. They Don't define you, they don't make you who you are.
So why should they matter? Why not strive for happiness? Why not work for energy? How come our goals don't relate to strength; physically and emotionally?
True health and fitness transformations lie in how you feel, how you think, and how you present yourself.
"It's weird I feel better and stronger and see muscle!! But not much has changed measurement wise and pictures I can see a little change, but not much." -Anonymous
Don't doubt your progress. You are doing wonderful things to your mind and body! The way you feel and the strength you're gaining is going to do more for you than the measurements and pictures.
Listen to what these women have to say about their transformations:
"Through my transformation so far, I've actually gained. I've gained confidence and self love, and tremendous love for others. I've also gained knowledge about training properly, nutrition and a true interest to continue learning. Self better, respect and overall happiness are gains I am excited to keep! And of course, fitness and health is a journey, not a destination!" -Allison Harris
"My TRUE transformation is emotional. After I had my kids I was lost as a person. I love myself, my confidence, my health, and my passion for doing things that I like. So with my transformation, I found that it's okay to be selfish. It's okay to want to focus on yourself first and take an hour before your family wakes up to focus on you. 💕 When you better yourself, it's a ripple effect and you will show others how to do the same for themselves" -Natalie Lynch
"When I decided it was time to make a change in my life it was not because of how I looked. Although looking thinner was a plus, I had never really thought I could be any smaller.... Boy was I wrong! My body was unhealthy on the inside and outside! Not only has health and fitness changed my appearance physically but it also changed me emotionally. I no longer feel trapped in my shy, insecure, and unmotivated body....regardless of the number on the scale I am now able to get out and enjoy all that life has to offer! I absolutely believe that my life truly started when I took charge of my health and fitness! My skin has improved, my energy levels are through the roof and I am happy for the first time in my life!"
"I noticed I transformed emotionally when I started being more quick to think on my toes and less foggy, I also became less grumpy and more positive. Physically I saw my body change, and each week felt myself getting stronger and having more endurance!" -Anonomys
"Since March 1st when I started this 21 day fix journey, I have made a complete lifestyle change. Even when we aren't doing the 21 day fix, I'm eating healthy and exercising regularly. I don't see it as a diet anymore. I'm more aware of my body and what nutrition and exercise it needs. I have all this thanks to you. If you hadn't messaged me a random day in February about starting this journey, I would have never made it here and been happier with my body than I have in a long time. Even though I still struggle with body image issues and am not 100% where I want to be, I feel more confident now. I appreciate your support, your encouragement, and your knowledge about nutrition and exercise that you have given me! It has changed my life for the better and I can't thank you enough. I'm also so proud of you for finding what makes you happy and helping change the lives of others." -Katrina Carter
"A year ago I was in the dark, it wasn't until I made a change with in, that I truly saw my light." -Brynn Talley
Between these two pictures I may not have lost any weight, but I can tell you the exactly what I was going through in the picture on the left. I can tell you how insecure I was, how much I relied on guys to define my beauty and self-worth. Although I may be smiling, this is a time in my life where I was lost and broken.
Flash forward 3 years and I'm putting myself out there on social media with no fear. I'm talking to strangers in public, smiling at people who pass by me, and holding conversations, all things I could never do before. My mindset has switched to realizing I am beautiful, I can be ME, I want people to know the silly goofy, outgoing side of me. My mindset flipped to confidence, to having a positive perspective, to seeing my beauty, to realizing my true potential. Yes, health and fitness had a lot to do with that, as that does seem to be my calling, but a lot of it was maturing. A lot of my growth was from personal development through books, travels, religion, and a lot of time by myself. The point of today's blog is not to measure ourselves by the numbers, not to define ourselves by what the scale says or how society wants us to look.
Ask yourself, what's your version of happy? What's your version of healthy?
Mine is being physically and mentally capable of performing daily tasks and pursuing those tasks with a clear, happy, hopeful, and positive outlook. I'm relieved that I have found that girl. The one who was hiding for so long. I'm relieved that I get to share with the world this girl.. because she's going places.. and I want to take you all with me on this journey.
Don't hesitate to contact me if you're ready to start your TRUE transformation journey!
Grab a deck of cards, an open space in your house or yard and let's get moving!
Here are the rules:
Hearts: Squat Jumps
Diamond: Commandos (each arm)
Jack: 30 Jumping Jacks
Queen: 30 Mountain Climbers
King: 15 Burpees
Have fun & let me know what you think!
How to Overcome Food Cravings
"All behaviors come from underlying desires and changing the root cause of that behavior could have more affect." - Anne Hsu, a Behavioral Scientist at Queen Mary's University of London.
Chocolate. Cookies. Brownies. I crave all the yummy creamy delights with ice cream on top! For a while I was eating ice cream every single night…sometimes even in replacement of dinner. I’m not kidding. I thought that since I spent an hour at the gym it wouldn’t matter. And then I wondered why I wasn’t seeing progress!
As a fitness coach and health advocate, I hear from a lot of people who get discouraged because they work so hard and yet they aren’t seeing the results they envision. It’s difficult to desire progress and use it as your motivation each day only to feel you have not improved months later.
Well, something many of these people have in common is submitting to their cravings. Even if it’s not every day it can still make an impact on your progress. Oftentimes, people will eat clean for 5 days and allow the weekends to be a free for all with alcohol and all the foods they restricted during the week (pizza, burgers, ice cream). Even if you’re eating clean most of the time, all the garbage you’re allowing 2 days of the week is going to set you back.
Many people try to take an 80/20 approach at their diet. This means that 80% of the time they eat clean, and 20% of the time they give in to their food cravings. But what people don’t understand is that the 20% doesn’t mean 2 days out of the week you can just eat whatever your heart desires all day long. In my opinion, what 80/20 really means is Saturday you allow yourself the bowl of ice cream (but let’s not go crazy, only have 1 serving (3/4 cup)). And then maybe Wednesday you treat yourself to a dinner out. Another example is, if you have a wedding or a dinner party, or some social event, you can eat the food! Use that as your 20%, just plan ahead.
Personally, I follow a 90/10 approach to my diet. This means 10% of the time I give into my cravings. It’s typically about 1 weekend a month and it usually falls on some holiday or monthly celebration, or it’s around that time my body needs a cheat meal.
Here are a few ways to get rid of your food cravings to stay strong during your 80%:
1) "If you hijack that part of the brain [imagining the food] then it can't sustain the craving anymore," - Anne Hsu
Check out the app, called iCrave. It’s designed to hijack people's thoughts by asking them to do certain tasks with intention to interfere with the food they were imagining beforehand.
2) A study recently showed that the computer game Tetris, if played for just three minutes, can weaken cravings for food.
3) Find alternatives like Grapefruit, small red baked potatoes, carrots, and salads filled with greens and fiber. These foods work by filling people up quickly, but they all work by buying time, particularly the grapefruit as the slow, strategic method of eating one can lead to a craving forgotten. - Mary Beth Sodus, a Nutritional Therapist and Registered Dietitian at the University of Maryland Medical Center.
4) When you try these alternatives be MINDFUL about it. I’d advise, if you’re craving ice cream, eat something that has the same texture as ice cream, maybe some healthy yogurt (you could even freeze the yogurt). While you’re eating this alternative close your eyes and feel the food on your tongue. Let your taste buds savor it and imagine that you are eating that yummy bowl of ice cream you were craving.
5) Think about why you’re craving this food item. Is it because you just finished dinner and you want dessert? Maybe you’re an emotional eater and something’s bothering you. Or quite possibly you’re just bored. Be mindful of the root of your cravings and maybe you can cater to the underlying cause.
For more info:
A new friend asked me the other day "How long have you been active and into fitness?" This was a funny question for me to answer because I've been active my whole life, but it's not that simple.
I began to think about the roller coaster my fitness and health has been through with trial and error as I stumbled around trying to make my own nutrition guides and workout plans. For a while I found myself eating what I thought was healthy and aimlessly going to the gym without a plan. I didn't understand why I wasn't seeing progress.
The three pictures above sum up my fitness and health journey pretty well. The first, in 2012 was the end of my freshmen year of college when I was working out 2 hours per day, eating top-o-romaine and drinking coke and obviously beer. All three items with no nutritional content. The middle picture was 7 months later when I started eating whatever I wanted again and was only running. This was also within the time frame that I was in Africa for a month exploring ALL the foods and working out minimally. Between the middle and the current picture I thought I was on track and I was starting to see progress. My weight has never been a huge issue but I had a terrible time accomplishing the goals I was striving for. I would come home from the gym and eat a chicken breast, brown rice, veggies and a piece of toast. I know cringe as my education tells me exactly what's wrong with that dinner.
The current picture is after 3 months of the 21 Day Fix. The nutrition guide this program has me on has made me realize my version of healthy the past 4 years was WAY off, even when I thought I was eating pretty clean. I have learned when to eat carbs and how many.
I have learned the number of servings of each food group I should consume per day.
I have learned that my caloric target has never been high enough.
The fitness program the 21 Day Fix provides has taught me how to rotate my exercises every day so I'm not working the same muscle groups.
It has taught me resistance training and cardio based exercises.
It has taught me correct form.
It has taught me what hard work feels like.
It has taught me how it feels to see the progress I've always been looking for.
The 21 Day Fix combined with my Exercise Science and Health degree has taken my fitness to a whole new level. I have been able to apply my knowledge to my personal fitness as well as coach people through their own. I have been running groups on Facebook the past 7 months sharing my tips and tricks with people also doing the 21 Day Fix and they have been losing 10-15 pounds in 21 days! Upcoming, August 1st, I'm starting a new series where I share ALL my fitness and health knowledge. I'm bringing it back to the basics and I'm going to coach 10 people for 3 weeks with hopes to improve their health and fitness for a lifetime!
Goal Setting is a huge driver of success in every aspect of life. Without setting goals you aren’t moving forward. Without establishing the direction you want to go and agendas you want to accomplish your life will become dull and sedentary. You may feel like you’ve been going through the motions, you may feel like you’re in a slump or you’ve been discontent with your current status of life. Ask yourself, when is the last time you set a goal and went after it?
In a fitness and health program goal setting is crucial. How will you know you’ve been successful if you don’t have a target? How will you know what you’re working so hard for if you don’t have anything you set out to achieve? Even after you’ve crushed your goals you should always go on to set more!
When setting a goal I so often hear people go about it in all the wrong ways. Which sounds better:
I hope to lose 5 pounds by August 1st.
I will probably stick to this program for 21 days.
I wish to lose 5 pounds
I want to stretch more after my workouts
I will lose 5 pounds by august 1st.
I am going to stick to this program for 21 days
I will be able to do 10 push-ups by August 10th
A goal should never have I hope to, or I want to, probably or I wish to. These words don’t set you up for success, they set you up for a possible dream or a what if scenario and aren’t driving forces. When I have a dream or a passion I look at it as, if I want it this bad then I’m going to set a goal that will help me make it happen. I light the fire in my stomach, I don’t wait for outside forces to light it for me. I WILL be successful in this. THIS IS happening for me. This is a NO MATTER WHAT for me. And then I put action behind my words and I make it happen because I have set my mind and my heart on a goal that I know I am capable of accomplishing.
Goals don’t have to be big grand life goals, but they also shouldn’t be so achievable you don’t have to put any work into accomplishing them. I set myself up with a set of goals that are short term and long term goals that include physical well-being, financial, familial etc.
Write a list of 10 things that are most important to you.
Here’s my list:
My fitness & nutrition
My Beachbody career/team
My Beachbody community
Health education and promotion
Take that list and write a long term and short term goal for each category.
Example: I will go to church every Sunday for a year starting July 17th.
I will read my bible three times a week for 30 minutes until finished.
Avoid ever feeling stuck or discontent by driving your life with goals. Goal setting makes me motivated and productive every single day. Crushing my goals makes me proud and hungry for more goal crushing success. Set goals that are both achievable and far-fetched. Help yourself move up in life by going after something that is extremely out of reach. Show yourself that you are more capable than you thought by chasing after those goals with everything you have and smashing them in the process.
What if you set a goal so far out of reach and do everything in your power to achieve them, but you fall short? You’ve already done more than you thought you could have anyway. You already moved your life in a forward direction why would you ever, EVER feel like a failure or be disappointed in your actions?
It’s better to reach too far and fail than not reach at all.
When setting a goal consider making them SMART!
Specific. Measurable. Achievable. Realistic. Timely.
Here are some examples of Fitness Goals I help my clients set:
Don’t stay where you’re at and assume your discontent will fix it self. Wake up every day, write your goals down and MAKE SHIT HAPPEN. We have the ability to do and become whatever we want, we just have to put in the time and WORK FOR IT.
Tupperware set for 5 days
Zip lock baggies
#1: Establish a way you will track your food intake. Fooducate counts calories, or the program I offer provides portion control containers to avoid the calorie counting hassle.
#2: Calculate how many calories you need to consume in conjunction with your workout routine.
#3: Create a daily meal plan. Breakfast, lunch, dinner and snacks in between should be planned. You can eat the same things every day to make it easy, or rotate MWF and Tues/Thurs so you only eat the same meals every other day. Creating a meal plan will allow you to always know what you are eating next and make it easier to deny unhealthy food.
#4: Clean out your fridge and pantry. Not only do you need space to store a weeks worth of meals, but you need to get rid of all the unhealthy food and stuff that's gone bad.
#4.5: Create a grocery list and go to the grocery store only after you've created your meal plan and cleaned out your fridge. A great way to overwhelm yourself is coming home with loads of groceries then trying to clean out your fridge, or going shopping before having a list.
#5: Make your meals in bulk and choose meals that have few ingredients. I personally made a big pot of chili on Sunday for lunches and separated a cup into individual Tupperware for each day. For breakfast I made an egg quiche in a pie pan with spinach and green pepper and cut it in 5 sections for each day.
#6: Focus on one meal at a time. Don't try and make your breakfast and lunch for 5 days and have all the ingredients out on the counter all at once. Avoid being overwhelmed and do one thing at a time.
#7: Hang your meal plan on the fridge and take a picture of it with your phone so you always have access to it to know what you're suppose to eat at what time.
#8: If you have trouble remembering to eat, set an alarm on your phone titled with the food item for each snack and meal.
If anyone needs help creating a meal plan and a strategy on counting calories.. this is my JAM. Email me and we'll work together to get you all set up!
Yes, you can get all of these vitamins and minerals in your daily diet.. but Americans are lacking many if not all of these essentials. Shakeology gives you 50-100% of each in one scoop. If you were to buy food to account for every healthy ingredient listed in the Shakeology nutrition label you would be spending about $1256.40 per month, at $41.88 per day.
One serving of Shakeology is around $4.33 or $129.95 per month.
Check out the ingredients and how they help your body:
Skipping breakfast: Your body is on empty in the morning, you need to fuel yourself for the day ahead. If you don’t eat breakfast it takes a toll on your weight, energy levels and blood sugar.
Drinking too much coffee: Drink a glass and replace the second with a cup of tea or a glass of water! You don’t want to create a dependent relationship with coffee.
Using the elevator: You can take the stairs if it’s just 1-3 flights!
Getting lunch in town on your break: This first of all breaks the bank.. $7 a day for lunches is $35 a week which turns into $140 a month you could be saving. Secondly, most of the time these options aren’t as healthy as they should be.
Eating late at night: Your body doesn’t need the energy right before you sleep.
Watching T.V after work: There are so many other productive things you can be doing! I’m sure your to-do list is quite long and you keep putting it off until the weekend. Find the motivation to check a few things off the list each day and you’ll burn even more calories for the day! If you feel exhausted after work, maybe there’s something wrong with your diet, or maybe it’s your mindset! Take 20 minutes to watch T.V and relax after work then get up and get moving!
Having a daily alcoholic drink: If an adult beverage is a part of your wind-down routine each night you may be feeding a serious health problem in the future. Not only that, but alcohol can be detrimental to your physical weight-loss and muscle growth progress.
Sitting all day: One of the worst things you can do for your body is sit at a desk for 8 hours a day. Get up once an hour and walk around the office, stretch or take a break outside!
Sleeping in: This puts your whole day behind! It’s a major reason for increased stress levels, skipping workouts, skipping breakfast, and decreased motivation. Set your alarm and get out of bed!
Eating on the go: It’s important for you to eat slow and enjoy the foods you eat. Eating in the car on the way to work is something I’m guilty of when I’m running late. Make sure to account for extra time in the mornings to eat your breakfast.
Pick your level:
Level 1: You've been on a fitness and health grind: If this is you it's okay to take a break!! A break from the healthy grind is actually needed every once in a while. I always preach making a health and fitness plan your lifestyle. A lifestyle should encompass celebration and cheat meals. Cheat meals are also scientifically beneficial in terms of your lipid levels and keeping your resting metabolic rate from decreasing! So, I dare you to indulge on those tasty treats you've been resisting. When I'm around a ton of people, trying to have a good time, it's really hard to get out of my head when I'm convincing myself I don't need to eat the food their eating. It's hard to have a great time when I really want to eat the pizza or ice cream and that's all I can think about. Your day is going to be so much more fun and social if you allow yourself that well deserved break!
Level 2: You've been on and off a healthy diet, not really committed: If you've been on and off then you shouldn't feel guilty to be off today. Take this LAST day of eating what you want and lets recommit tomorrow. I've been eating healthy but not my typical 100%, today I'm going to eat what I want and tomorrow I'm kicking it into gear and recommitting to a CLEAN diet. You can do it with me, email me if you want my plan!
level 3: You have not been eating healthy or working out: If you haven't been eating healthy or working out then this issue probably isn't on your mind at all. If a level 3 is even reading this I'll be surprised. There's no need for me to convince you to eat what you want on this holiday, but there is reason for me to convince you to start fresh tomorrow! Take note on how you've been feeling: low energy? sluggish? bloated? out of breath and weak? Well that's all a result of your diet. Email me and let me help you get back on track!...TOMORROW that is ;)
I can't give you everything, but I can give you this! For so many years I thought I was eating healthy, and in many ways the food I was consuming was healthier than the average. The most detrimental aspect of what I thought was healthy, was the amount of food I was consuming. Many people have this issue, whether it be consuming too much or not enough. This equation allows you to estimate (emphasis on the estimate) the amount of calories your body needs daily. The baseline is the amount your body needs to function, without exercise. 400 is the average number of calories burned during a workout. If you have a Fitbit that tracks it, this number can be adjusted accordingly. If you're working out to promote muscle growth as well as weight loss I'd recommend stopping at step 2. If you're looking to lose weight and have 15-20 pounds to lose, go ahead and subtract 750 calories from your total. Weight loss occurs when there is a caloric deficit, but you don't want that deficit to be too high or your body will cling to the fats.
Now on to my current diet plan. I follow the 21 Day Fix Diet plan. It has me consuming 3 containers of carbs, 4 containers of veggies, 3 of fruit, 2 healthy fats, 4 containers of protein etc.. These containers are portion control containers so each are measured specifically and colored differently. This system has been my saving grace.. it has allowed me to eat throughout my whole day and never feel hungry! The program provides a list of acceptable foods from each food group and recipes you can make with them. Along with that, online there is an entire community of Beachbody lovers that have created websites, blogs and pinterest pages full of "21 Day Fix Approved" recipes. I literally never get bored of what I'm eating and I certainly never go hungry. Like I've said many times, it's about getting your diet to compliment your exercise program; and I've never exerpierience a program that does a better job of this. Further, this program completely simplified things for me. Send me a set of containers and tell me how many of each to eat per day? Like okay, how hard is that?
This is an example of my typical days:
5:00 am: 1 Piece of whole wheat peanut butter toast
7:45 am: 3 egg whites 1 whole egg, 3 pieces turkey bacon inside 2 pieces whole wheat toast
Snack: (8:30-11:00 am) (1 purple 1 yellow)
1: Apple, orange or banana
2: Greek yogurt
3: Whole wheat crackers
4: Power crunch bar
Lunch options: 12:00-1:00 pm (1 red 1 yellow 1 green)
1: Chicken with brown rice or red potatoes with veggies
2: Chicken Salad with croutons
3: Turkey brown rice combo with veggies
*Lunch typically has protein, carbohydrates and veggies.
*Eat carbs earlier on in your day. They are your main energy source!
Snack: 2:00-3:30 (1 red 1 green)
1: Protein bar (my favorite are the Power Crunch bars) (1 per day)
*look for low carbohydrates, low fat, and low sugar (less than 8g)
2: Veggie mix of carrots, celery and broccoli or cucumber
Dinner options: 5:30-6:30 (1 red 1 green)
*No high carbs at this time
*Dinner is typically protein and veggies
1: Turkey chili
2: Lettuce wraps
3: Fish and veggies
4: Chicken and veggies
5: Steak and veggies
Snack options: 7:30-9:00 (Usually 1 red , 1 purple)
*Although it’s better not to eat at this time, I am always hungry. So here are a few things I eat to serve my late night cravings
1: Rice cakes (chocolate is sooo good)
2: Protein Shake