To count or not to count? That is the question...well, in the high carb community it is! What are we counting? Calories, and hopefully lots of them! Here's a little background on this. The high carb community consists of many, many fruit bats, but some are more influential than others! Some claim counting calories to make sure you eat enough is extremely important and the key to long term success. Others say to just trust your body and eat until you are full. So what is the best? Should you count or not? Here's a little background on both sides.
High carbers, mainly Raw Till 4 followers, love to smash in the calories, while allowing their bodies to heal and their metabolism to reboot! New comers are often coming from a past of major damage, like eating disorders and obesity, most also come from a sedentary lifestyle. The guidelines are very strict and promise amazing results...eventually. It is not a program which promises quick results. Some gain weight in the first year or two, before beginning to lose. The calorie suggestion is 2000+ for women and 2500+ for men. Sounds like a lot if you are coming from a 1200 calorie starvation diet! But, in all honesty not only is it easy to do, but you all feel really good! No more light headedness, no more cravings, no more need for caffiene, and so much energy! The down side for many...and the reason why many women quit, is the initial weight gain. Going from a past of dieting and calorie restricting to a lifestyle of abundance can lead to weight gain. The body for the first time is being fueled with the proper amount of food. It will store a bit before it begins to shed! From what I have experienced is a bit of weight gain, especially after giving up caffiene, but it eventually came off. Others struggle with this. It truly leads them to question the lifestyle and look for quick fixes, like caffiene, protein shakes, pre and post workout drinks, and eating much less. When they see the weight begins to come off, they swear that Raw Till 4 does not work and some begin to sell all sorts of gimmics to 'help' you shed those pesky pounds and listen to your body.
These former Raw Till 4 followers, end up leaving the movement. They are so happy with their quick weight loss from cutting the calories, supplementing, and drinking caffiene, they have actually
convinced themselves that this is 'listening to your body' or 'intuitive eating'. Since when does your body tell you it needs caffiene? Or a pre workout? That's the thing, your body does not tell you much, you are programmed by your past bad habits, and unfortuantely until you can heal your body and reprogram it, it will continue to lead you down a path of self sabotage!
So, let's get back to the original question. When should you count and when should you stop? When you begin this lifestyle, you need to count calories. You MUST!!! This is extremely important in the beginning especially since 99% of us are coming from a calorie restrictive diet. It has been ingrained in our heads, a programmed behavior! So, trusting yourself to eat enough can be difficult, and most just cannot rely on their body & mind to make the correct decision. The goal is to split up the daily calorie suggestion into 3 meals and 2 snacks. The reason for counting is strictly to prevent UNDER eating, which later leads to binge eating and massive cravings. High carb low fat vegan foods are very low in calories, eating more than ever can be difficult. It takes practice and patience. Learning how to divide up the calories through out the day can help lead you to great success.
My recommendation for clients is to count until your appetite regulates and you have stimulated it enough to actually eat 2000+ calories a day. This can takes months or even years. What I find is those who stop counting too early, begin their bad habits all over again. Behaviors like skipping breakfast for coffee, eating only when starving instead of fueling consistantly to avoid hunger spikes, and craving junk food! Working with a health coach to get to a comfortable eating schedule is very helpful. It may sound crazy, I often hear people say...'animals don't have health coaches or eating schedules, they just listen to their bodies' well, animals also have something called instinct and they trust it. Us humans have lost touch of our instinctual eating habits. We have been poisoned for 1000s of years with meat, dairy, and procesesed junk food. We cannot count on our bodies to eat intuitively. We must LEARN first what that is and how to do it properly. This means how much to eat as well. Unfortuanelty when weight loss is the motivator, majority of people will under eat, because it is a learned behavior.
What do I do when I start to gain weight? This is the hardest part of the lifestyle. I recommend you keep counting and eating enough calories. Begin to exercise regularly, and don't stress over the number. Look for other signs of healing. Are you feeling energized? Does your skin glow? Are you eating in abundance? Are you no longer starving yourself? These are all positive results, weight loss is not the only result you should be focused on! One recommendation I give my clients is just a simple change of foods, for example, changing from bananas to potatoes or rice. Eating less fruit more starches, and adding in more greens, and vise versa. The goal is to stay in the proper calorie count and stay high carb low fat, but there are ways to adjust the food to help promote weight loss. This would be something I work one on one with my clients! It can truly make a huge difference!
Can I stop counting eventually? YES! You will eventually know how much food equals a certain amount of calories! You will be able to recognize what full feels like and how to fuel through out the day to avoid getting too hungry. The goal is to consistantly fuel and feel energized all day. Lack of
calories will drain you quickly! Here are some tips for success:
-food journal and record how your energy was for that day. Record your activity as well. This will help you determine if you need to increase calories on fitness days.
-don't be affraid to mix things up! Try a fully raw day, a raw till 4 day, and a starch solution day. All these lifestyles are high carb low fat vegan and will help keep meals exciting!
-avoid drinking caffiene, as it is an appetite suppressant and will prevent you from reaching your caloric goal for the day.
-don't eat until you get sick! Some people come to this lifestyle and think they must down a 10 banana smoothie in one shot, which leaves them feeling sick and bloated. Be smart with your calories. Split them up, so maybe a 500 cal smoothie, and a 500 cal snack a bit later will help you consume enough food without getting sick.
-use Cronometer to help you keep track of your macronutrients, you want to stay in the 80/10/10 ratio.
-enjoy food!!! For the first time in your adult life you are eating in abundance! No longer panicking about having an extra potato or another plate of pasta! Remember, as long as the food is high carb, low fat vegan, you can eat it!!
Naturally Vegan Health & FitnessⓋ
Thursday, June 4, 2015
Friday, May 29, 2015
Making Fitness Work For You
We all know getting fit and staying fit should be our goal. Unfortunately for many, just getting started on a fitness schedule is a scary thought. With numerous options, and sometimes too many opinions, fitness has become more of a trend and less of a lifestyle. Classes all over the world offer everything from Zumba, Body Pump, Bootcamp, Crossfit, to Pole Fitness! Even indoor surfing is a thing...and let's not forget the ever popular Spinning! Where does one begin? Do you get right on the pole or do you do a WOD? I know...what???? Lol!
Let's get to the basics and find a fitness program that is simple and effective for you! First and foremost, know your limits, get a health evaluation, and remember to have fun! It is not about the hottest trends, or what everyone else is doing. It is about what is going to keep you fit for life!
I often like to ask a simple question, what do you enjoy doing? This one question can get you started on the right track to staying fit long term! The reason so many people fail at fitness is because they are jumping head first into a fitness trend, not ever thinking about what may be fun for some, may be torture for others! How do you know what you like? Here's a easy way to find out using some simple questions:
-do you enjoy being in a group atmosphere or prefer to sweat alone?
-are you one to hit the dance floor and love loud music?
-do you use a road bike?
-when you think of running, do you get excited?
-do you enjoy being outdoors and in the woods?
-does building muscle make you cringe or does it excite you?
-do you prefer working out at home or at a gym?
Once you have answered these questions, it will give you a basic idea of workouts you could try! For
example; if the thought of running or biking makes you cringe, and you hate the idea of dancing, I
would rule out Zumba, Pole Fitness, running and spinning, instead start with a basic strength training
class like Body Pump, Bootcamp, or CrossFit. Personal training may also be a perfect fit for you! One on one training is one of the most efficient ways to get fit. The trainer is only focused on you and your goals, you are the priority! This makes it a very effective way to get in shape! If running outdoors sounds amazing and you love the idea of music and dancing, try Belly Dancing, Zumba, running, Spinning, Hooping, or a cardio based fitness class!
What if classes don't sound appealing to you? Look to Nature first!! Great ways to get fit outside is by taking advantage of your local rental companies! Almost everywhere, you can now rent SUP Boards, skis, Kayaks, and bikes! You don't need to invest in expensive equipment right away. I love to hike, it is free, it is always an adventure and works your body without you even realizing it. It gives you the opportunity to bring you dogs, and just enjoy the amazing surroundings...and let's not forget the breath taking views at the summit! If you prefer the comfort of your living room, check out YouTube for some killer FREE workouts like Body Rock TV. You can also purchase DVDs like
P90X or download Kayla Itsines BBG workout.
Now that you have narrowed it down to what YOU enjoy, make a schedule you feel comfortable sticking to. For example, many do a Monday, Wednesday, Friday fitness schedule and plan to commit to those days and it just becomes habit! It is so much easier to plan ahead and know what days are your training days, this helps you avoid last minute struggles to find a class or plan a workout!
Alright! You have found workouts you think you'll enjoy, and you are on a set schedule! Now all you have to do is START! Remember, it is normal to feel exhausted or overwhelmed at first, this does not mean it is time to quit or give up! It means you are doing exactly the right thing, pushing your body a little more than it is comfortable with. If you are taking classes, I highly recommend talking to the instructor and getting right up front in class. You want to be able to see exactly what the instructor is
doing and be able to signal her if you are struggling.
Don't forget to check out your local running groups, Meetups, races, or discounted classes at community centers! I recently joined a few groups on Meetup to help me find others who enjoy hiking and running, I also joined a local running group so I can stay up to date on all the local running events! Use these resources to help keep you motivated and surround yourself with a fit community!!
Fitness doesn't have to be complicated, a simple trail run or a 30 minutes body weight workout is all you need. But if you prefer to get into a class, there are so many available! Remember, fitness isn't about hopping on to the next trend, it is about finding what works for you! If you love hiking, do that, if you love running, do that! Don't get caught up in what every one else is doing, because when you are doing what YOU love and what works for YOU, you will be successful!
Let's get to the basics and find a fitness program that is simple and effective for you! First and foremost, know your limits, get a health evaluation, and remember to have fun! It is not about the hottest trends, or what everyone else is doing. It is about what is going to keep you fit for life!
I often like to ask a simple question, what do you enjoy doing? This one question can get you started on the right track to staying fit long term! The reason so many people fail at fitness is because they are jumping head first into a fitness trend, not ever thinking about what may be fun for some, may be torture for others! How do you know what you like? Here's a easy way to find out using some simple questions:
-do you enjoy being in a group atmosphere or prefer to sweat alone?
-are you one to hit the dance floor and love loud music?
-do you use a road bike?
-when you think of running, do you get excited?
-do you enjoy being outdoors and in the woods?
-does building muscle make you cringe or does it excite you?
-do you prefer working out at home or at a gym?
Once you have answered these questions, it will give you a basic idea of workouts you could try! For
example; if the thought of running or biking makes you cringe, and you hate the idea of dancing, I
would rule out Zumba, Pole Fitness, running and spinning, instead start with a basic strength training
class like Body Pump, Bootcamp, or CrossFit. Personal training may also be a perfect fit for you! One on one training is one of the most efficient ways to get fit. The trainer is only focused on you and your goals, you are the priority! This makes it a very effective way to get in shape! If running outdoors sounds amazing and you love the idea of music and dancing, try Belly Dancing, Zumba, running, Spinning, Hooping, or a cardio based fitness class!
What if classes don't sound appealing to you? Look to Nature first!! Great ways to get fit outside is by taking advantage of your local rental companies! Almost everywhere, you can now rent SUP Boards, skis, Kayaks, and bikes! You don't need to invest in expensive equipment right away. I love to hike, it is free, it is always an adventure and works your body without you even realizing it. It gives you the opportunity to bring you dogs, and just enjoy the amazing surroundings...and let's not forget the breath taking views at the summit! If you prefer the comfort of your living room, check out YouTube for some killer FREE workouts like Body Rock TV. You can also purchase DVDs like
P90X or download Kayla Itsines BBG workout.
Now that you have narrowed it down to what YOU enjoy, make a schedule you feel comfortable sticking to. For example, many do a Monday, Wednesday, Friday fitness schedule and plan to commit to those days and it just becomes habit! It is so much easier to plan ahead and know what days are your training days, this helps you avoid last minute struggles to find a class or plan a workout!
Alright! You have found workouts you think you'll enjoy, and you are on a set schedule! Now all you have to do is START! Remember, it is normal to feel exhausted or overwhelmed at first, this does not mean it is time to quit or give up! It means you are doing exactly the right thing, pushing your body a little more than it is comfortable with. If you are taking classes, I highly recommend talking to the instructor and getting right up front in class. You want to be able to see exactly what the instructor is
doing and be able to signal her if you are struggling.
Don't forget to check out your local running groups, Meetups, races, or discounted classes at community centers! I recently joined a few groups on Meetup to help me find others who enjoy hiking and running, I also joined a local running group so I can stay up to date on all the local running events! Use these resources to help keep you motivated and surround yourself with a fit community!!
Fitness doesn't have to be complicated, a simple trail run or a 30 minutes body weight workout is all you need. But if you prefer to get into a class, there are so many available! Remember, fitness isn't about hopping on to the next trend, it is about finding what works for you! If you love hiking, do that, if you love running, do that! Don't get caught up in what every one else is doing, because when you are doing what YOU love and what works for YOU, you will be successful!
Thursday, May 21, 2015
High carb living! Never diet again!
I call it the high life! Truly the most amazing lifestyle on the planet...and for the planet, hehe! High carbers would all agree there is no diet that compares, better energy, greater focus, clear headedness, slim, lean, and full of life!
What is high carb living? It is a vegan lifestyle consisting of high carb, healthy whole foods like fruit, veggies, and starches, with the avoidence of meat, dairy, and high fat foods like oil. What makes this lifestyle so appealing to many is the ability to eat as many calories as you wish, and most high carb coaches encourage you to eat MORE than ever! Why high calories? The body runs on fuel, without it, it does not function properly. It will begin to crave junk food, the body will feel tired and run down, coffee/caffiene cravings begin, you will start gaining weight, your metabolism will suffer and so will your mental state! Eating enough calories is extremely important. For most starting out on this lifestyle, learning to eat is the real challenge! Most come from a calorie restricting diet and a fear of weight gain, and understanding not to fear carbs and calories is not always so easy.
Life on high calories and carbs is...how can I explain it...AMAZING! Really, though some think giving up meat, dairy and high fat foods may be difficult, it seriously isn't when you replace it with foods your body LOVES! Foods like rice, pasta, whole grains, fruit, soups, stews, cereal, oatmeal veggie pizza, veggie rolls, taco, burritos, I could go on and on...two words: BANANA ICECREAM!! Need I say more!?!?! I mean really, you can wake up and start your day with sweet and delicious banana icecream, or nicecream as we like to call it.
What are the benefits? Like I mentioned above, there are many perks of this lifestyle. The results are not a quick fix, I won't promise you will lose 30 pounds in 30 days...what I will promise you is results LONG TERM, which is what you should be looking for! Weight loss is the ultimate result, you will lose weight, some lose faster than others, but it will come off. You may also enjoy these other benefits:
-clear skin
-better energy
-improved digestion
-clear, bright eyes
-no more head fog
-improved fitness
-no junk food cravings
-better sleep
-improved overall health: lower cholesterol, prevent or reverse type 2 diabetes, prevent or reverse heart disease, prevent certain cancers
-improve the health of the PLANET
-prevent the slaughter and mistreatment of millions of animals
What does a day of a high carber look like?
Wake up feeling great! No need for coffee, we reach for our favorite fruits or lowfat cooked carbs...pancakes anyone?
If you don't exercise right now, that quickly changes, due to the natural high carbohydrates provide! Most of us will go walking, running, hiking, hit the gym, or just get out and play.
Snacks are always a must! Grab those blueberries, grapes, whole grain cereals, or make some potato crisps, and enjoy! No one should ever go hungry!!
Lunches and dinners are always the best! Huge salads full of your favorite veggies, roasted potatoes, corn on the cob, rice and beans, burritos, tacos...are you drooling yet? How about some cauliflower buffalo wings? There are so many options, but I find that you will have a handful of favorites and stick to those. This lifestyle has a magic way of cleaning up your taste buds. All of a sudden foods that you once though were bland, taste amazing!
Dessert? The strange thing is, you will no longer desire sweets after dinner! Once you are 'carbed up' and properly fueled with the right amount of calories, you will no longer desire sweets after dinner! Just like that!
So why are you still sitting there?? Get in your kitchen, rid your cabinets and fridge of toxic foods like meats, dairy, eggs, and junk, and start your new life! You won't regret it!
What is high carb living? It is a vegan lifestyle consisting of high carb, healthy whole foods like fruit, veggies, and starches, with the avoidence of meat, dairy, and high fat foods like oil. What makes this lifestyle so appealing to many is the ability to eat as many calories as you wish, and most high carb coaches encourage you to eat MORE than ever! Why high calories? The body runs on fuel, without it, it does not function properly. It will begin to crave junk food, the body will feel tired and run down, coffee/caffiene cravings begin, you will start gaining weight, your metabolism will suffer and so will your mental state! Eating enough calories is extremely important. For most starting out on this lifestyle, learning to eat is the real challenge! Most come from a calorie restricting diet and a fear of weight gain, and understanding not to fear carbs and calories is not always so easy.
Life on high calories and carbs is...how can I explain it...AMAZING! Really, though some think giving up meat, dairy and high fat foods may be difficult, it seriously isn't when you replace it with foods your body LOVES! Foods like rice, pasta, whole grains, fruit, soups, stews, cereal, oatmeal veggie pizza, veggie rolls, taco, burritos, I could go on and on...two words: BANANA ICECREAM!! Need I say more!?!?! I mean really, you can wake up and start your day with sweet and delicious banana icecream, or nicecream as we like to call it.
What are the benefits? Like I mentioned above, there are many perks of this lifestyle. The results are not a quick fix, I won't promise you will lose 30 pounds in 30 days...what I will promise you is results LONG TERM, which is what you should be looking for! Weight loss is the ultimate result, you will lose weight, some lose faster than others, but it will come off. You may also enjoy these other benefits:
-clear skin
-better energy
-improved digestion
-clear, bright eyes
-no more head fog
-improved fitness
-no junk food cravings
-better sleep
-improved overall health: lower cholesterol, prevent or reverse type 2 diabetes, prevent or reverse heart disease, prevent certain cancers
-improve the health of the PLANET
-prevent the slaughter and mistreatment of millions of animals
What does a day of a high carber look like?
Wake up feeling great! No need for coffee, we reach for our favorite fruits or lowfat cooked carbs...pancakes anyone?
If you don't exercise right now, that quickly changes, due to the natural high carbohydrates provide! Most of us will go walking, running, hiking, hit the gym, or just get out and play.
Snacks are always a must! Grab those blueberries, grapes, whole grain cereals, or make some potato crisps, and enjoy! No one should ever go hungry!!
Lunches and dinners are always the best! Huge salads full of your favorite veggies, roasted potatoes, corn on the cob, rice and beans, burritos, tacos...are you drooling yet? How about some cauliflower buffalo wings? There are so many options, but I find that you will have a handful of favorites and stick to those. This lifestyle has a magic way of cleaning up your taste buds. All of a sudden foods that you once though were bland, taste amazing!
Dessert? The strange thing is, you will no longer desire sweets after dinner! Once you are 'carbed up' and properly fueled with the right amount of calories, you will no longer desire sweets after dinner! Just like that!
So why are you still sitting there?? Get in your kitchen, rid your cabinets and fridge of toxic foods like meats, dairy, eggs, and junk, and start your new life! You won't regret it!
Thursday, April 2, 2015
Listening to your body? How this has failed you!
Ever heard of a 'health guru' tell you to just listen to your body? That your body knows what to eat, how much to sleep, how much to workout? Have you ever paid for this service and wonder did I just really pay for this? haha! I'm sure we've all been there or heard this awful advice! I call it awful because it is the best way to keep clients returning! In most cases 'listening to your body' has led you down a path of self destruction and diet roller coasters! Your 'body' has truly let you down, yet here you are, being told by 'professionals' you should trust your body!
Why doesn't this method work? Because we have been programmed to eat certain foods, to believe that cravings for certain foods are real, and our hunger drive has been poisoned by chemically treated food-stuff. We have dieted, over and under trained, drastically cut calories, we have eaten animal products, and stuffed our faces with desserts. When you have caused this type of damage, the body is no longer functioning properly, and can no longer be trusted!
I'm not saying that you can't heal your body and mind, and someday be able to rely on your body again, but until then, you need actual guidance and a plan! The human body requires consistent fuel and consistent movement! Once you have cleaned up your bad behavior, you will be able to trust your body again, but until then you need a plan! It has to be strict, clear, and precise! You cannot succeed on any lifestyle without 'rules', you need to fix years, if not decades of destructive behavior! If you follow someone on social media and they claim they lost weight by listening to their body, well, look into it deeper. You will find they have gone from one diet to another, gained and lost weight, removed caffeine then added it back in, and ultimately cut down their calories! Nothing about that is consistent or healthy!
How do you pick a lifestyle you can trust? So many people get caught up on before and after pictures! They believe that if she can lose 40lbs in 6 months, she must know what she is doing! Right? Often this is the worst path to follow! I say this because many have lost weight quickly, using numerous methods to get there, most rely heavily on coffee, juice cleanses, and calorie restricting and call it 'listening to your body'! These methods lead to a lifetime of roller coaster dieting! Most will continue down this path, losing and gaining weight over and over again!
Instead, look for those who have maintained a healthy weight for years, sticking to an easy to follow diet, high calorie, and have a daily fitness routine! Fitness is such an important factor, you can't just diet, daily movement is really the key to log term health! So when someone is just dieting to lose weight...then it is a fad not a lifestyle and we want to avoid fads! Movement helps the body heal. It revs up your engine after years of being sedentary! It will help boost your metabolism, improve digestive health, reduce stress, and build muscle!
How long will it take before you can trust your body again? I say years, but it will vary for all of us! We all have done different amounts damage; drugs, diets, excessive exercise, no exercise, tons of caffeine, over eating and starvation! Working with a lifestyle Coach who can keep you on track is really important! They will help you stay focused and motivated! Though weight loss is most people's goal, it may take a few added pounds to heal the body. At that point you may want to quit and go back to calorie restricting and your bad habits, but what you should do is contact your lifestyle coach! There are ways to help tweak a high calorie diet as well as a fitness routine to continue down the right path without doing any harm! But the worst thing you can do is CUT CALORIES and begin excessive training again!
The best part of this journey is you will get to a point where your body will run like a well oiled machine! You will start to notice the changes, and maybe for the first time in your life actually feel amazing! When your body is healed, the unwanted weight will come off naturally! You will begin to crave movement daily, your taste for clean food will develop, and you will finally be able to trust your appetite! Life is just better when you find peace with your body! Until then, get real coaching, and don't let your body fool you into a lifetime of self destruction! For Naturally Vegan Guidelines, click HERE!
Why doesn't this method work? Because we have been programmed to eat certain foods, to believe that cravings for certain foods are real, and our hunger drive has been poisoned by chemically treated food-stuff. We have dieted, over and under trained, drastically cut calories, we have eaten animal products, and stuffed our faces with desserts. When you have caused this type of damage, the body is no longer functioning properly, and can no longer be trusted!
I'm not saying that you can't heal your body and mind, and someday be able to rely on your body again, but until then, you need actual guidance and a plan! The human body requires consistent fuel and consistent movement! Once you have cleaned up your bad behavior, you will be able to trust your body again, but until then you need a plan! It has to be strict, clear, and precise! You cannot succeed on any lifestyle without 'rules', you need to fix years, if not decades of destructive behavior! If you follow someone on social media and they claim they lost weight by listening to their body, well, look into it deeper. You will find they have gone from one diet to another, gained and lost weight, removed caffeine then added it back in, and ultimately cut down their calories! Nothing about that is consistent or healthy!
How do you pick a lifestyle you can trust? So many people get caught up on before and after pictures! They believe that if she can lose 40lbs in 6 months, she must know what she is doing! Right? Often this is the worst path to follow! I say this because many have lost weight quickly, using numerous methods to get there, most rely heavily on coffee, juice cleanses, and calorie restricting and call it 'listening to your body'! These methods lead to a lifetime of roller coaster dieting! Most will continue down this path, losing and gaining weight over and over again!
Instead, look for those who have maintained a healthy weight for years, sticking to an easy to follow diet, high calorie, and have a daily fitness routine! Fitness is such an important factor, you can't just diet, daily movement is really the key to log term health! So when someone is just dieting to lose weight...then it is a fad not a lifestyle and we want to avoid fads! Movement helps the body heal. It revs up your engine after years of being sedentary! It will help boost your metabolism, improve digestive health, reduce stress, and build muscle!
How long will it take before you can trust your body again? I say years, but it will vary for all of us! We all have done different amounts damage; drugs, diets, excessive exercise, no exercise, tons of caffeine, over eating and starvation! Working with a lifestyle Coach who can keep you on track is really important! They will help you stay focused and motivated! Though weight loss is most people's goal, it may take a few added pounds to heal the body. At that point you may want to quit and go back to calorie restricting and your bad habits, but what you should do is contact your lifestyle coach! There are ways to help tweak a high calorie diet as well as a fitness routine to continue down the right path without doing any harm! But the worst thing you can do is CUT CALORIES and begin excessive training again!
The best part of this journey is you will get to a point where your body will run like a well oiled machine! You will start to notice the changes, and maybe for the first time in your life actually feel amazing! When your body is healed, the unwanted weight will come off naturally! You will begin to crave movement daily, your taste for clean food will develop, and you will finally be able to trust your appetite! Life is just better when you find peace with your body! Until then, get real coaching, and don't let your body fool you into a lifetime of self destruction! For Naturally Vegan Guidelines, click HERE!
Wednesday, March 25, 2015
Let's get fit! What you need and what you don't!
Spring is in the air and beach weather is getting closer! Though you may not have enough time to lose all the unwanted winter weight, you have plenty of time to start a fitness routine and begin transforming your body! The biggest differene between those who lose some weight from diet, and those who do it with added exercise is the way the body looks and feels. It is skinny fat vs. lean and fit! So under the layer of fat we have beautiful muscles that when trained properly, shine through, creating a strong and tight body! When we lose weight without exercise, those muscles remain soft and leave you looking flabby and weak!
Fitness is extremely important and should be used daily as a part of your regular routine. It doesn't require hours of your time, an expensive gym membership, or any fancy equipment! You don't need ANY special protein powders or supplements, trust me you will see results without them! So what DO you need? Let's get started!!!
A great pair of sneakers! Now these do not have to be expensive, they don't have to be the newest hottest sneaker, they just need to fit properly and have the support you need. Best thing to do is research online, then head to a sneaker shop, ask to be fitted properly and to be shown sneakers for cross training! Sneakers can range from $40 to $150, spend what you feel comfortable spending! Remember, you will be wearing them daily during your training, so choose wisely!
A few pieces of exercise equipment will make fitness at home so much easier! This is what I recommend:
-set of weights (8-10lbs)
-yoga mat
-stability ball
That's all! You can even find most of these at yard sales, Craig's list or just by asking friends and family for workout items they don't use anymore! You would be surprised how many people own equipment they never use and want to get rid of! If you want it new, go to Walmart or TJ Maxx and you will find the best prices! You DO NOT need expensive machines, fancy treadmills, or an entire bench/weight set!
Training at home is really simple! Even with the bare minimum you can get a fantastic workout! All you need is a plan! But where do you get one? YouTube is a fantastic resource! There are thousands of channels dedicated to FREE fitness! Pinterest also offers thousands of workout routines fully explained! So get on line, start pinning new workouts, bookmark your favorite Youtubers and you have started your new workout library!
What about a preworkout and post workout powder? Protein shake? No no and no! Do 't get sucked in to spending your hard earned money on anything except a healthy diet! Food is your fuel, you need to learn to eat clean and manage your diet long term! Head to the grocery store, fill your cart with fresh fruit, veggies, beans, rice, potaoes, oats, and start cooking! Everything our bodies need to build muscle and get lean is provided in our food! Everything else is a waste of money!
As far as cardio goes, though you don't need to buy any equipment right away, I highly recommend an indoor bike trainer! If you own a road bike, a indoor training stand is all you need, if you don't, then a basic stationary bike would be great!! The reason why I don't recommend a treadmill is because majority of people starting out in fitness do not run and the extra weight on the body can feel very painful when running! A bike offers you a great cardio workout without the strain on your joints. It is easier and most people enjoy bike riding! But if it is not in your budgets, no big deal! Start walking! Get outside and walk 30 minutes daily! Find areas with hills, go hiking, find some trails, and just start moving!
Wednesday, March 11, 2015
Why Salad Is Keeping You FAT
Salad, the ultimate diet food! The first sign someone is on a diet is their salad for lunch, definitely a healthier swap from the usual fast food or pizza, but is it going to help? Though the answer should be an obvious YES, it is a bit more complicated than that.
Salad is a beautiful thing, one of my favorites actually! The delicious blend of vegetables, fruit, seeds, nuts, dressing, and herbs can make salad the perfect choice for a healthy meal. I know, you're thinking 'so what's the problem here?' There are two major problems that arise from salad being a 'diet fail'.
The first major problem is turning this amazing powerhouse meal into a high fat and high calorie disaster! In order for a salad to be healthy and assist in weight loss, it needs to be loaded with veggies and the fat content needs to be LOW! The entire point of salad is to fill up on high fiber, high water content foods, but the average person goes out to lunch and comes back with this:
This salad is loaded with pretty much every thing that makes salad UNHEALTHY! It contains numerous high fat foods, high cholesterol, loaded with oil and sodium and really, there are barely any veggies! Though the blog does not give calorie and fat content, I imagine this is easily over 1000 cals with majority of those calories coming from FAT! This is a very high fat food which will leave you sluggish all day and craving SUGAR or coffee to stay awake! Hold up, since when do I care about calories??? When they come from fat, that is when you need to be concerned! Remember, all you need is about 10% of your calories to come from fat! This type of 'meal' is not only a weight loss disaster, but it is also loaded with animal products which I would never recommend, let's leave our friends off the menu! I see this type of salad being eaten often by women who are fooled by the diet industry claiming a 'salad' is always a healthy choice! This is not any healthier than a Big Mac!
Let's create a healthy cobb salad with lots of goodies that will keep you feeling alive and energized all day:
Your base needs to be a blend of greens, any kind you like! Toppings should include a lovely row of chick peas, sliced cherry tomatoes, chopped celery, red onion, steamed baby potatoes (cooled), steamed corn (cooled), chopped mushrooms, and a row of peas! To dress it up, grab a whole lemon, juice it over the salad, sprinkle with your favorite herbs like dill and season to taste with pepper and garlic powder! Not only have you eliminated ALL animal products, but you have also cut out unnecessary saturated fat, sodium, and cholesterol! You now can eat as much as you want and not worry about your waistline!
The other problem that arises with salad is NOT ENOUGH CALORIES! Say what????? It sounds confusing, but please just keep reading! As I mentioned above, the only time calories become a problem is when they come from fat, or sometimes protein. The key to eating a healthy meal, is sticking to the 80/10/10 macro-nutrient ratio, 80% carbs, 10% fat and 10% protein! This allows you to eat a substantial about of calories without additional weight gain or sugar cravings!
This is a typical salad people order at restaurants or fast food joints. Nothing appetizing here!!
Not only only is this salad BORING but it will leave you STARVING and looking for junk food all day long! There is not enough food to keep a grown adult fueled for even an hour, lol! Your salad should be loaded with plant food and enough calories to keep you energized all day long! When I see people eat this as their meal, I know they will be hungry immediately after and ultimately turn to high fat snack foods like cookies, chips, etc. Most will end up dousing this teeny tiny salad with a high fat dressing trying desperately to make it appetizing! This problem is easily fixed by making salad at home and bringing it with you to work! This allows you to make it big enough and full of the proper plant foods to get enough calories without the added fat and sodium! You really cannot find a salad at a restaurant that is big enough to fill you up, but also NOT loaded with fattening foods like eggs, chicken, oil and cream dressings. Below are examples of my salad creations that are made to be MEALS in a bowl!
Salad can be a healthy option for any meal as long as it is made with HEALTH in mind! Low calorie salads will leave you starving all day without enough fuel to keep your brain fuctiioning, and high fat salads will leave you sluggish, bloated, and craving sugar! Neither option is going to be a success, both will contribute to weigh gain! Here is how you can build a perfect salad to keep you feeling ALIVE and healthy all day long and on track with your weight loss goals!
Salad is a beautiful thing, one of my favorites actually! The delicious blend of vegetables, fruit, seeds, nuts, dressing, and herbs can make salad the perfect choice for a healthy meal. I know, you're thinking 'so what's the problem here?' There are two major problems that arise from salad being a 'diet fail'.
The first major problem is turning this amazing powerhouse meal into a high fat and high calorie disaster! In order for a salad to be healthy and assist in weight loss, it needs to be loaded with veggies and the fat content needs to be LOW! The entire point of salad is to fill up on high fiber, high water content foods, but the average person goes out to lunch and comes back with this:
 | ||
| http://www.1familymeal.com/chicken-cobb-salad-with-buttermilk-chive-dressing/ |
Let's create a healthy cobb salad with lots of goodies that will keep you feeling alive and energized all day:
Your base needs to be a blend of greens, any kind you like! Toppings should include a lovely row of chick peas, sliced cherry tomatoes, chopped celery, red onion, steamed baby potatoes (cooled), steamed corn (cooled), chopped mushrooms, and a row of peas! To dress it up, grab a whole lemon, juice it over the salad, sprinkle with your favorite herbs like dill and season to taste with pepper and garlic powder! Not only have you eliminated ALL animal products, but you have also cut out unnecessary saturated fat, sodium, and cholesterol! You now can eat as much as you want and not worry about your waistline!
The other problem that arises with salad is NOT ENOUGH CALORIES! Say what????? It sounds confusing, but please just keep reading! As I mentioned above, the only time calories become a problem is when they come from fat, or sometimes protein. The key to eating a healthy meal, is sticking to the 80/10/10 macro-nutrient ratio, 80% carbs, 10% fat and 10% protein! This allows you to eat a substantial about of calories without additional weight gain or sugar cravings!
This is a typical salad people order at restaurants or fast food joints. Nothing appetizing here!!
Not only only is this salad BORING but it will leave you STARVING and looking for junk food all day long! There is not enough food to keep a grown adult fueled for even an hour, lol! Your salad should be loaded with plant food and enough calories to keep you energized all day long! When I see people eat this as their meal, I know they will be hungry immediately after and ultimately turn to high fat snack foods like cookies, chips, etc. Most will end up dousing this teeny tiny salad with a high fat dressing trying desperately to make it appetizing! This problem is easily fixed by making salad at home and bringing it with you to work! This allows you to make it big enough and full of the proper plant foods to get enough calories without the added fat and sodium! You really cannot find a salad at a restaurant that is big enough to fill you up, but also NOT loaded with fattening foods like eggs, chicken, oil and cream dressings. Below are examples of my salad creations that are made to be MEALS in a bowl!
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