Monday, March 25, 2013

Whole30- Paleo

I have done a little bit of research on the Paleo lifestyle over the last year or so.  But, I never gave it too much thought.  Eating clean and making small choices in the healthy direction was more my style.  But, lately I found this website and it talked about the whole30 challenge.  I have just continued to hear more and more good things from eating this way that I couldn't ignore it anymore.

I have heard things from friends like they now have more energy, sleep better, feel stronger for workouts, no more aches and pains, didn't realize how much eating grains and dairy affected their stomach and they feel so much better now. Other great benefits include fat loss instead of muscle loss.  Most importantly people who adopt this kind of lifestyle are reducing the risk of numerous diseases and disorders caused by the (S.A.D) Standard American diet.  Sounds great doesn't it!?

A lot of people have problems with grains, dairy, legumes and their digestive system or how it makes them feel lethargic.  Most people are switching to gluten free grains, etc.  I think it sounds like a great idea to eliminate those toxic foods for 30 days to see how I feel and if I notice any changes.

The focus of the Whole30 is 30 days of total healthy eating including Meats, veggies, fruits, healthy fats, nuts and seeds.  You can see more about how to get started HERE.  If you are struggling with diet, I think going completely to the basics and focusing on eating real, whole food is a great place to start.  When you change your mind to think about feeding your body for fuel and don't worry so much about what you can't have it helps you to think about food in a whole new way! I'm excited to try the Whole30.  After that I plan to add in a few other "paleofied" foods little by little.  Some paleo plans allow a little dairy including Whey protein, greek yogurt, etc but only 5% of the time.  I found this guide helpful for learning more about the Paleo lifestyle.  If you put in your email address they send you a free guide to download, it is quite long...maybe 20 pages.  But, I found it helpful.  This is kind of what I plan to do after the Whole30 or just add in a few whole grains, legumes and dairy one by one to see how I feel after not having them for 30 days.  The hard part for me is not having my protein shake or making "healthified" snacks with honey, wheat flour, oats etc. But, I'm excited to see if I notice any changes. I'm excited to just get to the basics. I've been putting together my meals plans and it seems like it will be great! I put together a group on facebook for others who are joining me April 1st. We already have some great resources on there to help.  I'd love for you to join us. I think it's always better to have a support group. Eating whole, real foods and no processed junk is always a good thing! Can't wait.  I'm going to use this as my journal of sorts as we go through the whole 30 days.

Tuesday, March 19, 2013

Determine your Heart Rate Zones for Max results!

Before you learn your "Target Heart Rate" and "Fat Burning Zone" you have to find your Maximum heart rate. To figure out your Maximum heart rate take 220 and minus your age. Everybody's max heart rate is different depending on your age. So. 220 - your age ______ = _______ your max heart rate.

The Fat burning zone is 65-75% of your mximum heart rate.  In this zone your body burns a higher percentage of calories from fat.  The idea is to burn as many calories as possible with the highest percentage of calories coming from fat.  That's ideal.

*To figure out the low end of your Fat Burning Zone you take your Max Heart rate number from above _____ x .65 (low end) = ______ (The low end heart rate of your Fat Burning Zone)

*To figure out the high end of your Fat Burning Zone you take your Max Heart rate number ______ x .75 = _______ (The high end of your "Fat Burning Zone")

For Example I would take 220- 33 (my age ;) and that = 187  (My Max Heart Rate)

187 x .65 = 121.55 (low end of fat burning zone)  187 x .75 = 140.25 (high end of fat burning zone)

So, during exercise if I stay in between aprox. 122 & 140 I know I'm in my "Fat Burning Zone" and the calories that I am burning are from fat.

If you want to work your heart and lungs, and are not as concerned about losing body fat, then you would want to exercise at 75-85% of your max heart rate. In this zone you burn more calories, but a lower percentage of calories from fat.  This is your Cardio Zone.

*low end of Cardio zone is your Max Heart Rate number ______ x .75 = ______ (the low end of your cardio zone)
*high end of Cardio zone is your Max Heart Rate number ______ x . 85= _______ (high end of your cardio zone)  If you stay in between those two numbers you are most likely burning a lot of calories, but less from fat.

Make sense? So If I'm in between 140 & 159 I am in my Cardio Zone. But, if I'm between 122 & 140 I'm in my "Fat Burning Zone."

That is why a lot of people like to where a Heart Rate Monitor while exercising.  Exercise and Nutrition really all comes down to science.  Do you wear a Heart Rate Monitor? Which one?

Around Christmas Time I was lucky enough to win a POLAR RCX3 from a giveaway on So Cool!! I admit I haven't worn it much because I still need to figure out all the buttons and how to exactly use it...haha.  So, I really need to get to it!

Exercising in your "Zones" will help you reach the goals that you are looking for! :)

Thursday, March 14, 2013

28 of my Best Dieting Tips!

Oh wow!! It's been so long since I blogged, I'm slacking on my family blog and this blog too! I'm not going to make any promises about blogging regularly, but I'm going to try to do better.  I hope this blog can become a really great source of Health and fitness info.

Anyway, with the weather feeling like Spring and those Hot Summer months getting close I know a lot of you may be thinking about shorts and swimsuit weather.  You may dread it or you may be excited about it. Now, I know for sure I don't like to feel frumpy in the Summer.  I want to feel comfortable around the pool with my kiddos and theres no more of that hiding in a frumpy baggy sweatshirt from the winter months.  I remember a time when I dreaded those pool days and my kids wanting to go everyday.  It's no fun to dread having fun with your kids and doing fun thing just because you are insecure! You don't have to have the best body in the world, you don't need to compare yourself to those that flaunt there stuff in bikini's.  Just be happy with you, right now, no matter what stage of Health and Fitness you are in.  If you start living and being happy where you are, the happiness train in your attitude will follow and soon you will become healthier too.  Mmmmmm....not sure that made sense, but it made sense to me..haha.

Here are a few of my best diet tips that I've learned and that I feel like have helped me.  Maybe they will help you too! In no particular order.....

1. Eat whole foods.... that should be 80-90% of your diet. Prepare your fruits and veggies, cut up and ready to go in tupperware so you may actually eat them because they are easy to grab.  If you don't feel like eating them, eat them anyway, because it's what you have prepared and it's good for you!! :)
2. Take one day a week to prep your meals/snacks for the week ahead.  I promise you it makes a HUGE difference.
3. Keep junk and processed foods OUT of the house, not just out of sight.
4. Eat MORE protein and Healthy fats.
5. Don't be afraid of Carbs...good carbs (complex carbs, whole grains/oats, fruits/veggies) are good for you, bad processed carbs (chips, cookies, pastries, packaged snacks) are NOT!
6. Drink A LOT of water.
7. Do exercise that you enjoy and actually like to do.  When you like it you may actually look forward to it instead of dreading it.
8. Don't be afraid to lift weights!! Strength Training is what will get you the body that you want, NOT a ton of cardio!!
9. I know as Moms we like to multi task, I use to eat my lunch while I responded to emails or checked facebook.  If you sit at the table and try to enjoy your food instead of scarfing it down and doing other things at the same time, you may actually feel more satisfied and feel like you remembered eating it. :)
10.Don't eat too fast.  Chew, chew, chew, then swallow.  Eating more slowly can help you feel fuller, because you tummy might actually have time to realize that it's full.
11. Imagine what your food is doing inside your body.  Did you really eat good fuel? or bad fuel that will make your engine stop? Try to look to food as fuel mostly!! Imagine that piece of cake stuck to your butt or stomach...haha.
12. Don't eat AT LEAST 2 hours before you go to bed and eat AT LEAST an hour within waking up.
13. Keep a journal of your food intake.  Writing it down simply helps you remember what you ate and keeps you accountable for everything you put in your mouth.  It also help you know what triggers you to eat certain foods or notice when you mostly have cravings.
14. Don't wear baggy clothes/pants.  When you wear yoga pants all the time you might eat more, but when you wear tighter jeans you stop when you feel full because your pants are getting tighter...haha.
15. Keep a vision board or quotes and reminders that you can often see of your goals and what you want to achieve.
16. Don't go grocery shopping when you are hungry, and shop mostly on the perimeter of the store.  Your bulk of stuff should be from the perimeter not the inside aisles.
17. Brush your teeth when you feel cravings.  Sometimes the minty and fresh clean mouth helps. Brush 5 times a day if you have too, your teeth and your body will thank you!
18. Sometimes in the evening when I feel like having something sweet I warm up some unsweetened almond milk or half almond milk/ half water, a little cocoa or protein powder, tiny bit of salt and a tsp or so of pure maple syrup and make my own "hot cocoa." The warmness and liquid make you feel full and the slight sweetness helps with cravings.
19. Don't let yourself get soooo hungry that you want to grab anything.  Eat every 2-3 hours.
20. START eating when you feel hungry but not starving and STOP when you feel satisfied not overly full.
21. Don't be afraid to try new foods.  I never use to like avacados or peppers or spinach.  I now LOVE them.   I don't know how, I don't know why.  Try it until you like it and pretty soon you just might!
22. Keep that vision of where you want to be or why you want to be healthy... always keep it in your mind.  If you get tempted ask yourself what you want more....Health and your dream body or that dumb snack? :)
23. If you are always on the go, take healthy snacks with you
24. Learn to reward yourself with better/funner things that have nothing to do with food!! When you reach your goal get a new shirt, a new piece of makeup you've been wanting to try, hubby has to rub your feet ;), get a pedicure, a bubble bath, a movie with a friend, etc.
25. Look in the mirror and learn to look at your accomplisments or what you like about yourself instead of looking at the things you don't like.
26. Don't deprive yourself completely.  I like to have a cheat meal or treat once a week.  It helps me stay on track.
27. But, try not to look at eating healthy as depriving yourself.  You are finally giving your body what it wants and needs instead of overloading your liver with way too much junk to sift through.  Now it can help it work like it's suppose too...yay!
28. Don't be naive to the foods that are labeled "healthy," Low-carb, fat-free, etc.  they are not always healthy, just a way to grab your attention.  Get use to reading labels and look for real foods, not chemicals!!

I could probably list a ton of tips, but that's it for now!! What kind of tips do you have? I'd love to hear them.  You can comment here or on my Facebook page. I love questions and I'd love if you follow along!


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