A client of mine asked me the other day what a good substitute for ice cream would be and at the time I really didn’t know. My belief is that if the moment arises and you have to have ice cream to choose the real thing over the artificially sweetened stuff. Usually if you eat the real thing you don’t need as much because it’s so rich, just a little goes a long way. I would also recommend reserving ice cream for those special days too, such as birthdays. That way you’ll cut down your ice cream days throughout the year. But if you’re looking for a substitute all together I have found it. The last time I ate this I was shoveling it in so fast it was gone before I knew. Greek yogurt with honey. I found that when it’s mixed with honey it doesn’t have the bitter taste that Greek yogurt can have sometimes. This is, in my opinion, the best yogurt option there is and it’s so creamy and sweet the ice cream craving will be easily satisfied. I mixed strawberries in there and it was strawberry shortcake without the cake. Absolutely fabulous. Give it a try when you’re looking for the ice cream fix. You’ll love it!
Knowing what to eat, how much to eat, and when to eat can be really confusing when you’re just starting out. A healthy lifestyle may be something completely new to you and you’re not sure where to begin. There are so many different and often times conflicting ideas out there it’s sometimes hard to see the true for all the lies. I know, I’ve been there myself. When I first began to embrace the fact that what I was doing was not getting me the results I was looking for I did all the research you’re probably doing now. What I found was a lot of good information but what I also found was that if I messed up I was doomed. “What it takes to burn off a cupcake” have you seen these articles. Needless to say, there’s plenty of truth to these articles but my goodness they also make you terrified of the cupcake. So here’s the bottom line; it’s a lifestyle not a prison. Eating healthy does not mean eating twigs and berries for the rest of your life, or at all for that matter. If you strive to eat really, really well 80% of the time then that allows you some flexibility 20% of the time. Even if you’re looking to lose weight this percentage of perfection will work just fine for you. Think about it, what’s your percentage of perfection now? Based on the fact that we have an ever-growing obesity problem in this country it’s safe to say that the average American’s percentage of perfection is probably the complete opposite of where is should be meaning they eat well 20% of the time and not so well 80% of the time.
Don’t look at a healthy way of eating as though it’s the most confusing math problem in the world. I’m going to lay it out for you very simply. I tell all my clients this and it really couldn’t be any simpler. Are you ready? Get a pen and paper ready for this one….. Eat as close to the natural source as possible. Ta da! Yes, that’s it. That’s really and truly all there is it. Eat as close to the natural source as possible. So, what does that include? You got it; fruits, vegetables, whole grains, lean meat and dairy. Try this little trick the next time you’re at the grocery store, use up the majority of your budget on the foods that are located around the outside of the store and the rest of your budget on the inside isles. What’s around the perimeter of the grocery store? Fruits, vegetables, lean meats and dairy. Sometimes the whole grains will be there too but usually they’re down the isles. Whole grains come in the form of pasta, cereal, oatmeal, and breads just to name a few. I don’t buy sweets or anything that I shouldn’t eat, I just don’t bring it into the house. Why make a trap for yourself? It doesn’t make much sense for an alcoholic to have alcohol in the house does it? Same thing goes for unhealthy foods for you right now, maybe a year or two down the road you can have those types of things in the house as a reward for yourself or treats for someone else but right now is not the time to have those cake, ice cream, chips, heavy creamy things in the house. Trust me on this one. If it’s there then the chances of you eating it, skyrocket. And don’t get down on yourself just because you may have a hard time controlling yourself with unhealthily foods that are in the house, that you’re doomed and you’ll never break this negative relationship with food. It’s our human nature it’s not just you. I ask you to trust me on this one because I’ve been in the same boat as you may be in now just like the vast majority of people in this country are in. Bottom line, don’t bring it in the house!! I can’t stress that enough.
So let’s talk some about the 20%. It may be a meal a week and two snacks that you’re not perfect about. Considering you should be eating 5-6 meals a day that should be enough wiggle room where you won’t think you’re in a prison when it comes to what you can and can not eat. Also, like I went over in my last blog entry, food should be thought of as an energy source not a source of entertainment. It’s simply there to give you energy and supply your body with the nutrients it needs. Work really hard at breaking the food fun relationship and reestablishing it as a working relationship instead.
Okay, now that you know how to shop and what you’re looking for just remember the ratio and you’ll be on your way to a healthier, skinner you; 80/20. Don’t feel like you’re in a prison when it come to eating healthy, instead be as good as you can most of the time and if you mess up or what to indulge every now and then, then go for it. A healthy lifestyle is about moderation. Stick with the 80/20, it will be good to you.
If you’re in the Asheville area and would like some more information or a free consultation with a personal trainer call 828-712-1929.
Here we go again, another day another cheat. Do you ever feel really, really bad once you’ve cheated on your diet? Ok, silly question. Here’s a better one. What do you usually do once you’ve cheated on your diet? If you answered “continue cheating” then you’re in the right place.
First, let’s clear the air shall we. I used a phrase that most people absolutely hate, the poor word has gotten a really bad rap. Diet. That’s right, I said it. Diet. What comes to mind when you see or hear that word? Does your body cringe a little, do your shoulders come up into your ears slightly, do your eyes squint some? There’s your first problem. The simple definition of the lovely word diet is, in lamens terms, what you eat. Your Diet should consist of foods as close the natural source as possible. Lean meats, veggitables, fruits, beans, whole grains, nuts, and healthy fats. Period, the end. “Oh is that all I can I eat?”, you may say. “Oh no I’ll starve if that’s all I can have.” Really? You can honestly combine all these ingrediences up differently each night of the week and never have a repeated meal. Don’t sell yourself short, be creative, try new things, don’t be so stuburn and you’ll find in a very short amount time your taste buds will shrik at the sight of junk food. Trust me.
Ok, now you know what to eat and how to reformulate your Diet. You’re going along great and then oopps, it happens, the unthinkable; you cheat on your diet! Oh no! And then you cheat again at the very next meal and again after that and all day long until the sun comes up the next day and you start all over much better this time. Does this cycle sounds familiar?
I’m going to share with you what I shared with my client just the other day that struggles with this same issue. Imagine a moutain peak. You’re on the side of the mountain making your way to the very top. Every cheat meal or day you have slides you down the side of the mountain and further away from you goal which is to be standing at the top of mountain, your fitness goals met. Don’t waste your time and hard work in the gym with something that went in your mouth and came out somewhere else. Was that too graphic? The point is the more time you spend sliding back down the mountain the more time it will take you to reach your goal. If you’re fed up with where you are and you want to change then take the bull by the horns and change whole heartily. All those cheats are not worth you spending one more day where you are if that’s not where you want to be. If it’s soda then take control over those sodas and don’t let them dictate who your’e going to be and what you’re going to feel like. If it’s fast food then arm yourself with other healthier foods all the time that will act as your defense against those worthless, life stealing fast food restaurants. Food is not an entertainment, it’s not a friend, it’s energy, it’s what your body requires to live and that’s it. Don’t give it any more leverage than that!
If you cheat then stop and think that if you do that again you’re only setting yourself that much further down the mountain. Insead challenge yourself to do even better and laughe in junk foods face the next time it trys to seal your life from you. You can do this! Don’t think for a second that you can’t. It doesn’t matter where you’re been weigth wise or how big your family is. Your body is completely capable of lossing weight and keeping it off. Look at the Biggest Loser shows. Sure, that’s in a controled setting but the same results can happen to you it just may take longer. Stay stronge and get support if you need it. Start today!!
If you’re in the Asheville area call or email me and we’ll talk more about getting your life back to where you want it to be. (828)-712-1929.
Eat! It’s Good For You!
There seems to be a misconception that you should boycott eating if you want to loose weight. And if you have to eat make sure it has no taste, you’re still hungry afterwards, and your energy level doesn’t increase too much. That’s the perfect diet! But, if that still doesn’t work, couple it with a pill that promises to magically make fat vanish without a trace and has high reviews from it maker yet no scientific proof. Now that’s the perfect diet! Right?
Believe it or not this is all a myth. The diet pills and strange diets do not work. I’ll say it again, They Don’t Work! Time and time again it’s been proven that they don’t work, that’s scientific proof you can trust. The tried and true healthy lifestyle of a clean diet and exercise on most days of the week is the only true way to loose weight and keep it off. Period.
I know it’s hard work to loose weight especially when having to combat years of bad information and a household that doesn’t go along with the new found knowledge easily; children and spouses can make the transition even more difficult. Despite all the hardships at the beginning and journey gets easier and the results are always worth it.
Don’t be afraid of eating! Food is necessary for your body to run as effectively as it can to burn calories at a maximum level. The lack of food sends the body into starvation mode and it holds onto every calorie it can storing those calories as fat. The body is preparing to sustain itself without food for a long period of time and therefore keeps the calories in reserve to use as energy later on. It’s waiting for it’s next energy (food) supply to be given. The next time it is given food those calories are burnt up slowly because the metabolism has slowed down and it still hasn’t burnt any additional calories from the meal before, resulting in weight gain and a lack of energy. If the cycle continues so will the weight gain and the lack of energy.
The moral of the story is to eat. Food is a source of energy for the body that it uses to burn calories and boost the metabolism. A boosted metabolism causes the body to run at it highest level of proficiency. Food is what helps maintains your metabolism’s level. As defined by the American Heritage Science Dictionary, basal metabolism rate is the rate at which energy is used by an organism at complete rest. The slower that rate is the slower it’s going to burn calories, or use energy, and the faster that rate is the faster it’s going to burn calories.
So, how do you manage your metabolism so it works to your benefit? Give your body clean, whole foods as close to the natural source as possible. Eat a healthy breakfast, mid morning snack, and healthy lunch, an afternoon snack or two, a healthy dinner, and an evening snack if necessary. Eat all day, never get hungry, and be prepared with a snack in case you do begin to feel hungry. Don’t be fooled though, thirst can feel just like hunger pains so drink a glass of water before having a snack and if you’re still hungry then eat something. Notice all those meals but also notice that they are not huge portioned meals, not fast food meals, and not sugary snacks. They are natural, whole food, healthy meals and snacks, the types of food the body works best with.
Breakfast is vital! I can’t stress this enough. Without breakfast the body is in starvation mode from the time you have dinner the night before until you eat lunch the next day. Now we know what happens when the body goes into starvation mode so keep it out of that mode with breakfast.
Whole grain cereal, a natural granola bar, fruit and yogurt and a piece of toast with jam on it are all great breakfast choices.
A handful of almonds, fruit, a natural granola bar, or toast with natural peanut butter are great snack choices
Chicken with veggies, a chicken salad with dressing on the side, or a sandwich (on whole grain bread, lean meat and cheese, minimum light mayonnaise, and veggies) are great lunch ideas.
Fish with veggies, a lean cut of steak and veggies, baked or grilled chicken and a sweet potato are great dinner ideas.
So go out into the world and don’t be afraid to eat, instead think of food as an energy source that will help your body work as efficiently as it can. Keep that metabolism revved up and working to your benefit, not against you. Take control of your diet and don’t give up. Keep trying and work really hard at clearing your mind of negative thinking about yourself and about food. You can do this!! Believe in yourself!
Stay tuned to my blog for more helpful tips and information about diet and exercise to arm yourself with all the best tools to set yourself up for success.