I absolutley hate counting calories...lol! But, I'm using this as an example to show you that you do not need to starve yourself to get to your goal weight. Most people want the quick fix, the low calorie diet, it may show results in the beginning BUT will leave you with a malfunctioning metabolism and whacked out hormones, plus you will most likely get back to where you started and possibly worse!! Eat enough "HEALTHY" foods and weight train!! You will change your body! James Wilson- Faith, Family and Fitness explains things so well and I wanted to share to those of you who may be struggling or always seem to find yourself at a plateau.
Here is his original question and answer!!
"All too often I see fitness professionals, trainers and forums recommending that ladies need to eat 1,200-1,500 a day to lose weight, regardless of how much they weigh. There is a problem with this, let me show you...
Lets say we have a women that is 5,5" and 200 pounds. If she has 30% body fat, that means she has 60 pounds of fat mass (a good goal is to have around 25-30 total fat pounds) and 140 pounds of lean body mass (muscle, bones, organs, etc..). With that amount of muscle on her frame, she is going to starve! She will drop weight quick initially, but after a couple of weeks she will likely plateau while eating this restricted range.
The body is a complex organism that only cares to survive and creating too large of a deficit will force it into preservation mode. Meaning the body adapts to be able to complete daily activities on less food. You'll shed fat, you'll shed muscle and typically hormone functions and leptin slows with this kind of a energy deficit.
Alright, we hit the plateau. Lets say this women is now 165 pounds and can't seem to drop anymore, even though she still has 35 pounds she could potentially lose to reach her goal personal goal of 130 pounds. She is already eating 1,200 a day, where do you go from there? Anything less than 1,200 is considered anorexia by medical standards, so what do you do?"
Answer: "Our hypothetical woman has plateau'd at 165 pounds, still has 35 more pounds for her personal goal and she has been eating 1,200 calories a day.
Her options are;
1- Eat less (not advised, she is already borderline anorexic)
2- Work harder (not advised because it may not be maintainable doing more than she already is, especially when so restricted with nutrition)
3- Gradually increase calories over time while focusing on resistance training to repair metabolic functions. (Advised)
She needs to do more than just "re-feed", she needs to repair the damage caused from eating too little for too long. I encourage a mild increase in total calories, roughly 200-300 additional calories a day and hold at those levels for a solid month or more. I would then encourage a complete emphasis on muscle gain (No cardio, no active rests). As her body begins to trust it is getting fed and she now has muscle to support the new established caloric intake of 1,400-1,500; she should notice that she is getting hungrier and wanting more food. This is a very good sign.
She listens to her body and consumes an additional 200-300 calories for a total of 1,600-1,800 a day. This may take 3-6 months or more depending on the extent of her damage. She repeats this cycle until she can maintain her weight of 165 while consuming 1,900 calories a day on rest days and likely 2,200 on workout days.
Now she is ready to start re-introducing cardio again and continue on her path. Only this time, she will only drop 100 calories for every 7-10 pounds she loses.
160 pounds, consumes 1,900-2,200 a day.
150 pounds, consumes 1,800-2,100 a day.
140 pounds, consumes 1,700-2,000 a day.
Hits her goal of 130 and is consuming 1,600-1,900 calories every single day. Giving her adequate nutrition for her daily activities and supporting a healthy metabolism."
What do you think? I'd love to hear your thoughts on this! Do you think this strategy can help you??
Tuesday, December 17, 2013
Friday, November 15, 2013
Getting on the “clean eating” band wagon can be overwhelming and very difficult. It’s a huge change for most people. If you truly want to improve your Health, most people do best long term if they choose one habit at a time to work on. If you are unsure of where to start in your journey, there are 3 simple things you can do right now to start improving your health. 1. Drink More Water, 2. Take a Multivitamin, 3. Take a Fish Oil supplement. These are a few of the easiest changes to make, but also have a huge health return.
Did you know Water makes up approximately 70% of your total body weight? It is an essential nutrient because its absence has a detrimental effect on health & survival. Many body functions cannot occur without water. The body will not metabolize fat stores efficiently without adequate water supply. With proper hydration, endocrine gland functions improve, fluid retention is alleviated, kidney and liver function improves, and cellular toxins are more easily eliminated.
Plain cool water is usually sufficient for hydration purposes during heat stress or daily activities. For exercise sessions longer than 90 minutes, or physical activities in hot environments, sport beverages can be used to replenish electrolytes and supply quick energy. Water is important before, during and after a workout.
You can add fruit, lemon or lime juice to your water to flavor it up a bit. Make sure you are getting enough water every day. Most people don’t realize that they are dehydrated. Hunger can also be mistaken for thirst very easily. You need at least 1/2 of your body weight in ounces of water each day. So for a 140 pound person, 140/2 = 70 oz of water every day! Getting 2 or 3 Liters or a Gallon if you exercise a lot or work out side is even better. Carry a refillable Gallon jug or refillable water bottle and figure out how many you need to drink each day. Make it your goal to get more water in!
If you have a perfect diet then you probably don’t need to take a Multivitamin. Most people do not have a perfect diet to get all the vitamins and nutrients they need every day. Taking a Multivitamin can help fill in the gaps to get you those important nutrients to help support a balanced diet. Nutrition is the foundation for Health and Development. Better Nutrition means stronger immune systems, less illness and better health. Vitamins and minerals help to support a healthy immune system, promote the conversion of food into energy, support a healthy cardiovascular system, support strong bones, promote mental clarity, maintain normal metabolic functioning, promote healthy growth and repair of tissues, help maintain normal blood pressure and help maintain water and electrolyte balance in the body. There is no substitute for a healthy, well-balanced diet; however, in today’s fast-paced lifestyles it is important to ensure the body is getting the fuel it needs. A lot of the Multivitamins on the market have unwanted fillers and ingredients in them. I can recommend a few, but it would also be wise to talk to your Doctor about a good Multivitamin.
There are essential fatty acids that we need every day, the good kind of fats that our bodies need to function properly. There are two types, Omega-3 and Omega-6. Both are vital for good health. Essential Fatty Acids are essential to our health and are required for many functions in the body, including cell growth, brain development, muscle activity, immune function, joint health and many others. Although some fatty acids can be produced by our bodies, “essential” fatty acids cannot. Because of this, our bodies rely on the food we eat to receive those nutrients. Omega-6 essential fatty acids come from vegetable oils and are being consumed more often because of the amount of fried and fatty foods that are being consumed in the western diet. The ratio should be 1:1 for the amount of omega-6 and omega-3 essential fatty acids we consume. However, because of the decline of the amount of nutrition the average person consumes, the ratio can be as high as 15:1 in some instances. Even though omega-6 essential fatty acids are crucial for our health, these disproportions and increased intake of omega-6 essential fatty acids can be linked to cardiovascular diseases, osteoporosis, inflammation, and autoimmune diseases. Studies have also shown that a low intake of omega-3 essential fatty acids leads to higher risk of depression and other mental illnesses. Omega 3 helps promote cardiovascular health, reduce inflammation, support mental focus and cognitive function, support positive mood and emotional well-being, promote brain, eye, and nervous system health, support healthy immune system function, enhance appearance of skin and hair, and promote optimal fat metabolism. Fish is an excellent source of Omega 3’s, but most people do not eat enough. So, a good fish oil supplement can be smart to take to start receiving all of these benefits. Most people need 2000-4000 mg daily. Again, I can recommend a few, but it would also be smart to talk to your Doctor about any supplements to take.
To see more recommended products by me see my Amazon Store!
Every week I make some sort of easy to grab eggs. I have eggs every day. They are a great source of protein!! I've found a few different ways I like them so I don't get too bored.
Scrambled- Sometimes I will do a mix of eggs and egg whites (from a carton). The whites have less fat and more protein. I'm not always concerned with that, the yolk is still very healthy for you. But once in a while I do one whole egg to 2 egg whites.
Fried- love my eggs fried. Lately I love slicing onion rings, grilling them for a minute or so in butter or coconut oil on the grill and then cracking my egg inside the onion ring. Add a little salt and pepper and yum! It's really good! My Dad use to make a whole in a slice of bread and crack the egg in the middle and cook. :) Now I do it with Onion rings...haha. Weird thing is I have never liked onions. Now I use them in recipes and I can eat them with my eggs. The one thing I don't like is slicing them.....ughh!! Tears for days!! Anybody have a tip for that?
What you need for Egg Muffins:
10-12 eggs whisked
Cooked sausage or bacon,
Veggies like chopped up spinach, onions and bell peppers or even grated carrots (chop them up real small so the kids and hubby don't notice much :)
1/2 tsp sea salt
1/4 tsp pepper
Mix all ingredients together well. Use a 1/4 cup measuring cup to scoop into a greased muffin tin. Do not fill to the rim.
Bake at 375 for 20 minutes or until egg is set in the middle.
(Keep in the fridge in an air tight container. Easy portable protein for anytime of the day!)
This is my new favorite because it's super simple & fast. I usually boil eggs and keep them in the fridge for when I need them. But, I hate peeling them!! These Poached eggs are so much easier!!
Grease your muffin tin, crack 1 egg into each tin, can also add bacon pieces, ham or spinach leaves to each. Bake at 350 for 15 minutes or less if you want the yolk a little runny.
(Store in an airtight container in the fridge and you have a grab and go protein anytime!)
What is your favorite way to cook Eggs??
Monday, November 4, 2013
I have this almost every night since it's been getting a little chillier here. It's Fall and lately I love anything Pumpkin, plus the Chocolate and the warmth of it....hmmmm...so comforting! I love it! I don't usually follow any sort of recipe on a lot of things I make, I usually add things in until it tastes good :) So, follow this recipe and see how it goes. If you need to add a little extra cocoa, pumpkin spice or stevia to your taste then add and taste as you go. :) Good Luck and let me know how you like it!
Pumpkin Spice Hot Cocoa
*1 cup unsweetened Vanilla Almond Milk, I use Silk (I'm sure it would still be great with Coconut milk or Dairy Milk too)
*3 tsp cacoa powder or unsweetened baking cocoa (If I'm really feeling like a treat I'll throw a couple "Enjoy" chips in the cup to for an extra sweet touch.) :)
*1 or 2 small scoops Kal Stevia (it comes with a tiny scoop and it will last for quite a while) Can also use honey or pure maple syrup
*(I like to use Kal Stevia, it doesn't give me a headache like using too much honey or syrup can, doesn't spike your blood sugar and I feel like it doesn't cause me to want more sugary things after having it like some sweeteners do, it's the safest choice when it comes to sweeteners.)
*1 tsp pure vanilla extract or vanilla powder (I prefer the powder)
*2 shakes of Cinnamon
*2 shakes of Pumpkin Pie spice
*Dash of Salt
Put all the ingredients in your mug and lightly stir. Your Cocoa will most likely sit on top and not mix well until its warmed but it needs to slightly be seperated. Microwave for 1 minute or until warm enough. Mix really well and Enjoy!
Saturday, November 2, 2013
When Clean Eating there is not another better tip that I could give besides FOOD PREP!! Take a little time, pick one day or 2 a week that you can make a few different meal options to have during the upcoming week. It may seem like a hassle, but I promise you it's soooo worth it! Having something already prepared and easy to grab will make a huge difference in your "Clean Eating" lifestyle through out the week. It's only one day of work that saves you for the WHOLE WEEK!!
Pick a couple different main meals that you want to have through the week, use them for lunches or when you need a quick dinner. Salsa Chicken, Monster Meatloaf, Taco Soup, Roast, Grilled chicken for salads, Turkey Muffins.... just to throw out some ideas. Make a couple sides: Sweet Potato Fries or Baked Sweet Potatos, Oatmeal, Brown Rice. Cut up some Veggies so they are easy to grab and use. Make sure you have fruit options for that sweet tooth. Put a nice salad mix together to throw some Grilled chicken on top of. I also boil up eggs for the week, peel them and put them in a baggie. Boiled eggs are easy portable Protein!! Have some raw nuts available to snack on. You can also make up some Homemade Protein Bars or Homemade granola bars if you are feeling extra ambitious. Now you don't have to think about what you will eat all week, it's so great to have it planned out and ready to go!! I promise you if you get in the habit of Food Prepping you will not regret it!!
Here is an older post I wrote over a year ago on Food Prep. My meal plan is a little different now, but this may also help! Check it out!
What do you like to make when Food Prepping???
Monday, October 28, 2013
I've never really been a fan of meatloaf. The name even just sounds gross...haha. But, this is pretty good! It's got a great flavor and a "clean eating" meal. This is something great to include in your meal prep for the week. Keep it in the fridge and eat it for snack, lunch or dinner!! My kids actually beg for this!! So, it's definitely a keeper!
1 1/2 cups chopped onion (I usually just use onion flakes or frozen chopped onions, easy peasy!)
1 tsp salt
1 tsp pepper
1/2 tsp dried thyme
1 tsp minced garlic
1/4 cup low sodium soy sauce (can sub with coconut aminos or liquid aminos if you don't do soy)
3/4 cup low sodium chicken broth
2 tsp tomato paste (no salt added)
3 lbs extra lean ground turkey (or lean ground beef)
1 cup quick cooking oats (Gluten Free Version: choose gluten free oats)
4 egg whites (you can use egg whites in a carton)
1 cup reduced sugar ketchup
1. Preheat oven to 350 degrees & spray 9X13 Pyrex dish with non-stick spray.
2. In a large saute pan, cook the onions & peppers with salt, pepper, & thyme until onions are translucent (about 5 minutes)
3. Add garlic, soy sauce, chicken broth, & tomato paste, mixing until heated through.
4. Set mixture aside to cool.
5. In a large bowl combine ground turkey (or chicken), egg whites, oats, & sauteed mixture (cooled).
6. Mix by hand until all incorporated & press flat into the 9X13 Pyrex dish.
7. Spread ketchup in an even layer on top of the prepared turkey (or chicken).
8. Place in the oven to bake for 1 hour & 20 minutes.
Makes 24 servings
Tip: I usually add the ketchup on top after it's been cooked
Friday, October 25, 2013
These are great Post Workout. They are filled with Protein and Healthy carbs. Heck, maybe even great anytime of the day, especially when you are feeling like something sweet! :) I love them topped with Banana or berries, pure maple syrup or nut butter. If I'm really feeling crazy then I'll do all three. ;)
Let me know if you try them out! I cook these up if I'm feeling like something different for breakfast besides eggs or a protein shake.
Protein Pumpkin Pancakes
5 egg whites
1/2 cup 100% Pure Pumpkin, canned
1/3 cup oat flour (just blend oats in a blender for a couple seconds and you'll have oat flour. I prefer to use gluten free oats. Can also sub with Coconut Flour to make this naturally gluten free and Paleo, try 2 TBS Coconut Flour. Makes it a little harder to flip, but tastes great!)
1/2 scoop protein powder
1 tsp vanilla
1 tsp baking powder
few shakes of Cinnamon
few shakes of Pumpkin Pie Spice
Blend well and cook on non stick or greased pan. I make them only about 3-4 inches round so it's easier to flip. They will have a different texture than regular pancakes. Cook on Low/Med to give the middle time to cook up.
*top with fruit, natural nut butter, pure maple syrup or honey.
These are approved by my kids! Yay!
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