Tag Archives: water

Super Bowl Belly Hangover

Posted on February 6, 2012 | 3 Comments

If you’re like a lot of people, you may have over-indulged last night while watching the Super Bowl.

This morning you might even have a food hangover. Part of the food hangover is the actual hangover of pudge. Your pants are tighter, you feel icky, you have LOTS of regret.  Thoughts like, “Why you ate that 4th piece of pizza?” might even come to mind.

If you are one of those scale jumpers, you know who you are, you might even be cursing yourself this morning!!  The ones that get on the scale a few times a day may be having a fit today trying to figure out where the extra weight came from this weekend.  You will notice that your weight is up after the weekend festivities if you decided to indulge, (over-indulge).  For those of you professional dieters, you are likely trying to do some kind of math to figure out how in the world you are up 3 -5 lbs in one day. Pizza x beer + nachos – water / chicken wings + chips (insert a lot of math lingo here) = WEIGHT GAIN!!

For those that have been at this weight loss game for a while you will know that a pound of fat is about 3500 calories and with your rough estimate there was no way that you scarfed down that many calories this weekend.  (Oh, for you points people, just hush….I will deal with you and your points in another blog post.)

Maybe you didn’t and I really hope you didn’t eat over 3500 calories yesterday. So, why the weight gain???

Drum roll please…………

SODIUM

All of that party food tends to be loaded with sodium.
Women have a terrible time with hormones and water weight.
Men will be feeling the super bowl belly this morning as well!

Don’t stress, I have your post super bowl binge recover plan.

How to overcome this….well, boot camp of course.  You need to move your body! Oh and don’t use excuses like super events to sacrifice sound nutrition in the first place!

I am not a fan of Madonna but I will give her props for looking great at 53yrs old and poppin’ and lockin’ like a 25 year old.  Who doesn’t want to be in fab shape at 53??  I can guarantee you that she doesn’t take her fitness lightly and she sure doesn’t eat like a lumberjack, “just because”.

Don’t just talk about how you want to be fit.  Become fit.  Show up and do what has to be done!

Here are some other steps to take to get back to your pre-super-bowl weight:

Action Step #1:  Water, water and more water.  That is your drink of choice. You need at least 3-4 litres to flush that sodium out.

Action Step #2:  Add 2-3 cups of dark leafy greens to your food intake today (spinach, kale, etc)

Action Step #3: Show up to boot camp and we will do the super bowl shuffle and sweat out the bloat!!

Action Step #4: Have a post boot camp recovery protein shake (add in some spinach).  Feed your muscles the nutrition they need.

Action Step #5: REPEAT tomorrow and the next day!!

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How are your resolutions going?

Posted on January 24, 2012 | 1 Comment

Well , we are one week from the end of January.  The first month of 2012 is almost gone and what have you got to show for it?

How are you doing on your goals for this year so far?  Did you set your goals for the year?  It doesn’t matter if we are talking about finances, family of fitness…you need to set goals.  It’s no just enough to say I want to lose 30 pounds or I want to be a size 6.

When do you want to lose 30 pounds? After you gain 20?  If you’re a size 12 you might just be a little discouraged right now if you wanted to be in the size 6-slinky dress for Valentines Day.

Just like it’s not enough to say (wish) what you want, you need to be realistic about the time line and you need to put a date on your goals.  Here’s what I mean.

Goal

I will lose 30 pounds by December 31st, 2012.

(I’m going to use that as an example for the rest of this post…feel free to put your own number in there)

That’s a great goal and its got a realistic date for achievement.  Now that you’ve got the goal and the date and you’ve written it down, committed to it and even shared it with someone to be accountable to, you have to take action.

Big surprise! All the wishing, wanting, writing and dreaming will NEVER get you where you want to be.  You HAVE to take action, and that action needs to also be set in stone.

How are you going to lose 30 pounds? Are you going to wait until November 1st to go into panic mode and try to take some drastic measure?

Bench Mark Goals

You need to set mini-goals on your way to the ultimate goal.  30 pounds by December 31st = 2.75 pounds per month.  So every month for the next 11 months you need to drop 2.75 pounds.  That works out to be .68 pounds per week.

I will tell you right now…that is very attainable.  BUT, you have to do it right.  Last week I praised Mayor Ford for making the decision to tackle his weight.  One week later, 10 pounds gone! He has a very aggressive goal of 50 pounds in 6 months and after only one week, 10 pounds!  Time for celebration?

NO!!!

It is not time for celebration and that is where so many people go off the rails in their plans.  “This is easy!”  “I deserve a treat.”  “I don’t have to work so hard”  I’ll take tonight off of boot camp.  I guarantee thinking like this is the key to so many people’s failures.

You have not reached your goal.  30 pounds by December 31st is your goal.  Don’t make the mistake of easing off or destroying your good efforts.

Objectives

To reach your bench-mark goal (.68 pounds per week to attain 2.75 pounds per month) you need to set the objectives to meet and measure your plan.

  • I will lose .68 pounds this month by:
  • Eating 4 to 6 times per day
  • Each meal I eat will include a lean protein, a vegetable, a fibrous carb.
  • Each meal will not go beyond an intelligent portion
  • In between meals snacks will be small and intelligent
  • I will exercise a minimum of 30 minutes per day
  • I will sleep at least seven hours per night
  • I will not eat after 8 pm.I will drink 3 litres of water per day (divide that as well: 1 cup (250 ml) every hour.
  • I will NOT drink alcohol
Measurement

At the end of the week, before you get on the scale, look back at your daily journal.  What? You’re not keeping a food journal? You’re not checking off your accomplishments? OK, you need to journal what you are doing.  On the top of each page of your journal you need to write down your objectives (To Do List) and as you accomplish them, check them off.  You also need to write down what you eat…EVERYTHING!

I guarantee that if you look back at your week and your journal is not something you are proud of you will not be happy with your results.  In fact, if your journal isn’t good, don’t even get on the scale.

In fact, just stay away from the scale.  Look at yourself in the mirror and see if you have improved at all.  Think of how your clothes feel.  Yes, you will be able to tell after one simple week.

Reward

Meet your objectives? Reward yourself.  Meet your goals?  Then reward yourself.  Rewards don’t mean bingeing on crap. Don’t destroy your great accomplishments with bad rewards.  A facial, new book, a healthy dinner at a restaurant.  Mani / Pedi.  Find your hot button and use that as your reward.

Here is a great tip.  Include your family in your objectives and goal settings.  Make the journey for them as well.  Lets say your children know that if you hit your goals, there will be a family outing or movie night.  They’ll help remind you when you are about to do something that goes against your objective’s.

What happens when you find yourself ahead of schedule? Celebrate by changing your time line.  Move it from December 31st, 2012 to October 31st, 2012.  Don’t slow down your schedule or results by backing off.  That will lead to compromise and delay.  Let that happen long enough and complacency will set in and before you know it…you are right off track.

  1. Goal
  2. Benchmarks
  3. Objectives
  4. Measurement
  5. Reward

Stick to that, be honest to yourself and committed to your goal and you will win!

Then we can move onto to maintaining the new you forever!

Who loves ‘ya?

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Avoid the “Last Supper” Mentality

Posted on December 13, 2011 | 1 Comment

Christmas festivities are in full swing and now the countdown or should I say chow down (bwahaha) to Christmas is on.

Last night at boot camp I was telling the group to eat responsibly.  It is not your last supper, so you don’t have to binge on all of these decadent holiday foods.
You have probably tasted these treats before so you know what they taste like and it is not like you will never be able to eat them again.

When I was overweight I use to eat like it was the last supper. It didn’t matter if it was Christmas or Tuesday.  I just overate…all the time.  In my mind, it was like I would not be able to eat again, so I better fill up.  I would eat so fast and shovel the food into my mouth I had no idea how the food actually tasted.  I still eat fast and have to really concentrate on slowing down the whole process.  I remember the first time I had a meal with my mother-in-law, she saw how fast I was piling the food into my face, she asked if I came from a big family because it looked like I was eating so no one would take it away from me.

Not only did I eat fast, I would stretch my stomach and  that’s when my portion distortion started.  Have you been doing this at the Christmas parties? Have you been eating so much because you have convinced yourself that you deserve the treat or you won’t have it again because it is the holiday season.  Well, both “reason’s” are completely lame.

Three issues that were hurting me (I bet you have experienced some of these):

  1. I ate out of boredom.  I was 225lbs,  I didn’t have much of a social life, so I ate because I was home and had nothing to do.  I got fatter, so I ate more…vicious cycle
  2. I was an emotional eater (I still struggle with that today). I ate because I was sad/miserable: ( I was sad and miserable because I was so overweight) I ate when I was happy. I ate when I was mad.  If there was an emotion I would turn to food. Food will never solve a problem or make you feel better.  I guarantee it will make you feel worse!  You know this already.
  3. I was skipping meals. I would never eat breakfast. Then I would eat like a lumberjack at lunch and then I would eat crappy snacks in the afternoon and binge on dinner.

A boot camper asked me last night if I crave chocolate or things like that.  I don’t anymore.  Yes, I have my days and yes if you put a cupcake in front of me,  I might start sweating but generally I have controlled my eating by eating real food and eating throughout the day. I won’t go longer than 3 hrs without eating. This is an easy fix for everyone.  Eat real food, it is that simple, stop making it complicated.

How did I overcome the “last supper” syndrome?

 

  • I started eating smaller meals throughout the day-making sure that I had protein with every meal.
  • I started drinking lots of water and boy oh boy did that help me feel better!
  • Exercise….need I say more? This is a deal breaker–without exercise you are going no where fast.
  • I started doing my food journals-that I nag you all to do. When you track and see what you actually eat in a day, it will wake you up fast. You will be able to catch any portion distortion or overeating when you see it on paper
  • Late night eating…this is a tough one still. I work odd hours so when I get home if I don’t have a post workout protein shake then it will lead to me opening the cupboards looking for food. The shake and having tea help me get through the hours before bed. I also cut off the eating 2 hrs before bed…the kitchen is closed!

For many of you, you know all of this and it is more often than not, a mental game. This is where you summon up that mental toughness.  It’s just food. Crappy food makes you feel like crap.  Sorry, there really is no way to church that statement up.

Recognize your triggers and be aware of how you can fix them.

If you actually want to change your body you need to change your mind and yes it wouldn’t be me without saying “get your head in the game” (shout out to High School Musical)

Will it keep you up at night because you didn’t have that extra Pina colada, Egg Nogg or  butter tart?  Heck no it won’t!  But I know you go off the rails, at some point you will ask yourself, “Did I really need to eat that entire box of chocolates?”

Jingle bells people not Jiggle Bellies!!!

BONUS – Yummy Smoothie
  Banana Split Smoothie

1 Scoop of Carrie’s Vanilla Protein
1 Frozen Banana
1/2 Cup of Frozen Pineapple Chunks
5 Frozen Strawberries
1 Teaspoon of Pure Cocoa Powder
1 1/2 Cups of Cold Water

Blend and enjoy the no guilt treat!

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Beware of the “Experts”

Posted on December 7, 2011 | 9 Comments

I saw this on Facebook the other day , shook my head and now I have to comment on it.

Just have a baby, low on energy, want your old body back? (notice the bad grammer-guess the product doesn’t help that)
Have picky eaters, children, teens, seniors, want to ensure their nutrition?
Need to lose weight for health reasons, Diabetes, Heart Conditions, Back Problems?
Want more Energy for family, friends and the busy holiday season?
Want to trim down for Family Pictures, High School Reunions or Tropical Vacations?

Well what is this all in one miracle that works for children to seniors?
For sickly people to people in pain?

So if you are trying to lose baby weight or if you are a senior with a disease then this miracle product will work for you!! Actually, it will work for anyone with a heart beat including the dog or the squirrel on your lawn.

WHAT A BUNCH OF LIES!!!!

This is a post from someone with ZERO health/fitness training and education–pimping some product.

I am sure you all know someone like this. It could be a neighbour, co-worker, family member that has gotten involved with some kind of multi level marketing company.

They have no idea how these products are manufactured–they have no idea about the “ingredients” in these products–all they know is that it might help them lose weight and get rich.

What also shocks me is that smart people will take health advice from someone who has no training or education–that is a whole lot of crazy!

I always find amusing is that the majority of these people selling these types of miracle products are usually unhealthy, sick and broke!  Great role model for your company folks.

If you are selling a weight loss product, you likely shouldn’t be overweight.
If you are trying to get someone to join your “company” you likely shouldnt be broke.

There is no miracle product that is a one size fits all…..read that again.  If someone is trying to tell you that it is good for your kids and for your grandparents they are way off base. (Unless they are selling water or vegetables).

What I see usually, are people who are drawn into these quick fixes and then they are on to the next one.  It might not be a direct selling company, it might be that they started with Jenny Craig and then moved on to Herbal Magic and then on to the next diet centre. Or diet books; one week it is Atkins then the next week it is the blood type diet.

What the heck has happened to society……
Everyone is looking for the easy way out.
Lazy, lazy, lazy.

Losing weight takes an effort.  No magic drinks, pills, lotions or potions.

Guess what, you did this to yourself. You did not wake up with an 30 extra pounds on your frame. You had to have the Eggs Benedict when a veggie omelet would’ve been fine. You had to have the chips because they were out on the table at a party. You had to have the pizza because everyone else was. You couldn’t pass up dessert because it was your favourite……shazam you gained weight!

Everyone is unique…..its this special thing called DNA, maybe you have heard of it?!

Your genetic makeup is your own. So what works for Sally won’t necessarily work for you.

One thing that is true is that you need to eat real food–(not boxed food) and you NEED to exercise—-those are two truths that will never change.

Just so we are clear anyone telling you to buy some “magic” product and replace two of your meals with this magic product and you will be a brand new person is lying.

Slim Fast said the same and remember what happened to Oprah when she went on that liquid diet.  Yeah she lost weight but now look at her.  Has she ever been able to keep it off? Did she ever learn why she loses weight than gains it back, faster and bigger then before?

What’s your thoughts? Let me know…agree / disagree?

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The Halloween Hangover

Posted on November 1, 2011 | 1 Comment

So…….how’d ya do???

Did you stay strong and resist the urge to tear into those bite size candies? Or did you buckle and eat your body weight in “fun” size candy??

Did you wake up this morning and while getting dressed start saying (or screaming) WHY…WHY DID I EAT ALL OF THAT CANDY??

If you are suffering a chocolate hangover you need to re-group; dump the candy and say no to your candy pushing co-workers who are trying to unload their candy.

Did you read my last email?  3 fun size pieces of candy will cost you 20 minutes of jogging!  Do the math: You had a couple before trick or treating + a couple during trick or treating + a few more during the sorting process x the number of kids you have equals…A LOT OF BOOT CAMP TO BURN THAT CHOCOLATE OFF

I know the internal conversation you had with yourself….”oooohhh that kind is my favourite” or “I will just have this one!” Bet you said this “Well, I have had so many what’s one more?!”

I see so many of you that work soooo hard at boot camp but then you tell me that you had wings, wine, candy, (or insert whatever bad food here) and you wonder why you are not losing weight.  The reason is simple!  You keep sabotaging yourself!!!! When you come to boot camp and bring your A game, give it your all, you are burning the crap that you ate that day.  You never get to that stored fat.  Think about that!  All your work is to just maintain.

So if you start your day with a latte, then have a muffin add a bagel and some pasta for dinner, you come to boot camp and you might burn through half of those calories.  You don’t burn the stuff you want to get rid of off of your thighs, tummy or backside, BUT you keep doing it.  Why?? You are choosing food, junk food, you are letting the food control you.

IT ALL STOPS TODAY………..

Make the commitment to change your eating habits, dump the junk, drink the water that you need and exercise!!!!

Halloween is over and it likely was a scary night with all of the reckless eating but onwards my friends……

Candy is not your friend.  I am…so start listening to me!!!

Halloween Hangover remedy:

LOTS of water–eat real food, (lean protein, veggies) and get moving (show up to boot camp).

We have 7 weeks until Christmas…..that means a lot of parties, dinners, get-together, cakes, cookies, drinks, it means you need to pull it together!!  No maintaining through that! That is the recipe for waistline disaster.

Starting NOW it’s game on.  No more fooling around.  No more making excuses why you can’t.  No more giving in to food weaknesses.  No more nonsense.

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Hot weather…an excuse to skip workouts?

Posted on July 25, 2011 | Leave a comment

"It was how hot??"

I am absolutely loving this weather.  The hotter the better.  My kids are loving it, my husband said that this morning it felt kind of chilly when it was 20 degrees out.  (That’s awesome!!).

The hot weather is great…BUT, it requires that when you’re exercising, you need to adjust what you are doing to protect yourself.  Don’t worry, hot weather work outs actually have some great advantages but I need to make you aware of some of the draw backs as well.

Exercising in the heat is a catalyst to improving your fitness and exercise tolerance.  It builds your bodies ‘self protective’ systems to heat tolerance making heat comfort easier.  As you become more accustomed to hot workouts, you end up insulating yourself from heat related risk as you age.

  • You increase blood volume
  • Improve cooling
  • Naturally detoxify through sweat
  • Improve circulation

Heat adaptation occurs fairly quickly and even after one week of exercise in heat your body says, “Hey thanks…I needed that!” Aerobic fitness sees the most benefit with heat tolerance.  So, no crying about the heat…”There’s no crying at Boot Camp”.

OK, so there are the benefits…now here is the protection.

This is what does your body good!

WATER, CLEAR FLUIDS, ‘WET’ FOODS.  Bottom line, you have to intake larger volumes of water to offset the loss of fluids that will occur from exercising in the heat.  I always recommend lots of fluids but now it is even more important.  Drinking water when you are thirsty is necessary, but you should never get to the point of being thirsty.  Thirst is one of the symptoms of dehydration…very bad.  You should never allow yourself to get that low on fluids in your body.  Other symptoms of dehydration are:

  • Thirst
  • Loss of Appetite
  • Dry Skin
  • Skin Flushing
  • Dark Colored Urine
  • Dry Mouth
  • Fatigue or Weakness
  • Chills
  • Head Rushes
  • Light headed

Protect yourself and enjoy exercising in the heat.

Never use heat as an excuse not to exercise…unless its just ridiculous heat, like Arizona in the summer.  But then I’ll let you know not to do it. Warmer weather doesn’t mean you shouldn’t show up to Boot Camp, it means you should show up!

Never confuse the heat of the great outdoors and the benefits of fresh air workouts to some programs that box you into a room, crank up the heat which turns into a biological pool of yuck that you’re in!

“HOT BOOT CAMP RULES.”

Here is a great summer recipe that my family loves (all year-long)

Summer Bean Salad

  • 1 head of romaine lettuce, chopped
  • 1 can mixed beans, drained and rinsed
  • 
1 large red tomato, chopped
  • 
2 green onions, chopped
  • 
4 tbsp crumbled goat or feta cheese

Toss with extra virgin olive oil and vinegar (balsamic is an option), squeeze of fresh lemon garnish with some black olives (optional).

Don’t forget…our amazing smoothie recipe contest is going on.

I know so many of you have been making so many incredible protein smoothies recipes.  So time to get creative….we are having a protein shake contest.

Submit your recipes and we will narrow it down to the top three recipes.  We have some incredible prizes up for grabs!!

So head into your test kitchen, pull out the blender and get mixing.

All entries need to be submitted by July 31st.

Be creative!!! Here is an example to get you thinking about what you can do!!

Re-Cap

  1. Create your favourite smoothie recipe
  2. Share it with me by clicking here: Smoothie Contest
  3. WIN!! 

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Patios, pools, bbq’s and Boot Camp – Yay Summer!!

Posted on June 27, 2011 | 3 Comments

Summer time is here! Officially by the calendar and by the end of this week also by the fact that our children will be home with us full time!

At the end of summer when you are packing school bags and lunches again and you are thinking back at the months that just passed, what will you be thinking of?

BBQ’s, parties, get-togethers, special drinks, lounging by the pool, hectic days followed by relaxing weekend getaways.

Will you be happy with the decisions you made for your health and your families health or will you have a tinge of regret because you know you ignored your health?

Summer is a time when you can let yourself go and easily forget that a treat here, an over-indulgence there, an end of the day cocktail or a feast with friends can all have a major impact on your weight.

Now I’m not going to tell you not to do any of those things.  I am going to tell you that moderation is a good thing and with a couple of simple things to add to your routine, you can face the fall looking and feeling better than you are today.

1.)  Boot Camp – do yourself a big favour and join our boot camp.  Like minded people all in the quest of a great workout to help offset the summer sizzle.  Outside, using time tested and proven methods of great exercise without costly memberships, stale indoor air, or waiting for machines.

2.)  Water – it’s not just for swimming.  Drinking water is great for hydrating you but also for clearing our toxins and making your body feel better.  It helps to fill you up so that you won’t go back to the food trough as often and it will help your body regulate temperature and aid in burning off fat.

3.)  Say no to alcohol. Gasp!! I know that for some people that is like a death blow, but the truth is alcohol is sugar. Sugar is instant energy for your body but, if you don’t need it, sugar becomes instant fat.  It also messes with your blood sugar and causes all sorts of long-term health problems.

4.)  Walk – forget the car. Need to make a quick trip to the store? Take the shoe leather express and enjoy the great outdoors.  It might not seem like much but it will go a long way to burning off calories.

5.)  Look Better Naked…hold the bun:  When ordering any sandwich on the menu, ask your server to “hold the bun”. Eliminating excess starches in your diet forces your body to burn more unwanted body fat for fuel 24-7. The result- leaner legs, a tighter butt, and a flatter tummy!

6.)  Upgrade Your Salad to Burn More Calories: Anytime you eat, your metabolism increases as you burn calories from the digestion, absorption, and storing of nutrients from food. This is called the thermic effect of feeding. Furthermore, research shows that the thermic effect of protein is roughly double that of fat or carbohydrates. So, boost your metabolism by adding lean proteins sources such as chicken, steak, salmon, or shrimp to any of your favorite salads.

7.)  Go Green to Be Lean: To make any entrée a belly fat-burning treat, replace any starch-based sides like fries or bread with sautéed, grilled or steamed vegetables. Orrrrrrrrr, choose green vegetables like broccoli, spinach, green beans, or asparagus as much as possible since they have the highest amount of vitamins, minerals, and antioxidants for optimal health. Green veggies are loaded with fiber and help fill you up faster and keep you fuller between meals.

8.)  Boot Camp – hmmm, sound familiar? That’s because you can get some incredible results from spending a few hours a week joining other people who are looking for a quick and efficient way to lose unwanted pounds, tone their muscles and have a great time doing it!

 

 

 

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Announcing my diet book!!

Posted on April 12, 2011 | 13 Comments

I want to blog about this again, because I think some people read the words but have trouble putting it into action for themselves. Trust me…if you chose to follow this, I guarantee you are going to make the process of achieving your health and fitness goals easier.

I get asked a number of times daily via email, Facebook, Twitter, “What do you eat”

I am happy to tell everyone what I eat.  I eat real food.  Surprise!!  Mystery over, the cats out of the bag!!

I know that so many of us struggle with weight issues. I’ve been there.  I have walked in your shoes.  I was a size 16/18 and I was over 220lbs.

So when I tell you I know how you feel; I really do!  I know exactly how mad you feel when you try clothes on and they are tight.  I know how jealous you feel when you see someone skinny eating cheesecake and you secretly wish a wardrobe malfunction on him or her.  (Button on their skinny jeans shooting across the room comes to mind!)

Add ethical to this search and it drops to 30 million

It seems like there is an endless supply of diet books and each claims to be the last diet book you will ever need.  Dr’s, trainers, celebrities, coaches, former athletes, the mailman all try to capitalize on “their” idea of a “diet”.  The sad part is most don’t work!!!  You know this and I don’t need to tell you that.  Simmer down, I can hear you say “Carrie, my friend’s aunts best friends cousin did the “so & so” diet and she lost 20lbs”  Ok…yes, you can lose weight on some diets. But, go back and see them in a couple of months.  The term yo-yo comes to mind.

So, I’m going to write my diet book…right here, right now!!  Here it is. Eat real food in proper amounts.  Support great nutrition with responsible exercise and sleep.  Book done. Look out New York Time…here I come.

I know I won’t be getting a book deal anytime soon because what I am telling you requires an effort!

I know you are busy; we all are.  But, you have to make meals.  Pre-packed ‘food’ products are not going to work.  You have to exercise.  End of story, yes have to!

It all comes down to how bad do you want it??  How bad do you want to be healthy?  The alternative is being sluggish and unhappy.  Is not fitting into your clothes working for you?

Excuses; I have heard them all…..and then some.  If you have an excuse why you can’t make meals or exercise, I am here to support you.  I am here to help you, show you the light or give you a shake up and say wake up!

Real food is nourishment, it’s energy, it makes you energetic and strong. Processed food, makes you hungrier, tired, moody.  Which option sounds better to you?

Why are you punishing yourself by eating junk. That is what it is…punishment.  If you think that cookie or the chips or ice cream is a reward or treat…you are soooo wrong.  Once you get your head around that…you are off to the races!!

Here are some boot camp food rules to live by:

  • don’t go longer than 3hrs without eating
  • drink at least 3L of water daily
  • exercise daily
  • protein must be at every meal
  • say good-bye to processed foods (cookies, chips, bagels, fast food, frozen dinners)

Do the work see the results.

This is what I ate today:

  • coffee
  • chocolate/pb protein shake + apple (breakfast)
  • hard-boiled egg with cucumber slices + couple of walnuts (snack)
  • chicken breast with tomato sauce and salad (lunch)
  • yogurt with mixed berries and slivered almonds
  • early dinner before boot camp – tuna in yellow pepper cups(cut up pepper filled with tuna)
  • after boot camp – mixed berry protein shake
  • chamomile tea
  • 3.5L water

What did you eat??  Whatever emotional value you put on food, change it.  Food is fuel.  Eat smart and watch your body change.

Stop making excuses why you can’t and start making steps towards why you can!  You are where you are because of the choices you have made.  You will be where you want to be because of the choices you will make.

I have lost over 200lbs – I have been where you are!  Now trust me and come and be where I am now!!

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If Charlie Sheen is passing drug tests, his crack must be #SUGAR!

Posted on March 25, 2011 | 1 Comment

Does this sound familiar?  About two o’clock in the afternoon, you get this feeling that you need a little something.  A pick me up…an energy boost of some sort.

So you go looking around until you find what you are craving.  I’m wiling to bet that what ever it is you find to hit the spot and give you what you were looking for is nothing more than SUGAR.  Chocolate? Yup sugar.  Potato chips? Yup sugar.  Cake, sweets, treats…sugar, sugar, sugar.

So you break down, answer that craving so you can allow yourself to get over the mood swings, cravings, lack of concentration and help you get on with you day.

Almost immediately you feel better and you can get on with your day.

About 30-45 minutes after the sugar rush, you wind up with residual low blood sugar….your blood sugar levels hit bottom. You Crash!

So, you turn back to, “a little something more.”  It worked the first time…it’ll work again.  Pretty soon, you’re hooked.  You’re a sugar junkie.  You start hiding your problem.  Sugary candies in your purse.  A little treat in your desk.  Dessert every night after dinner.  What used to be a wholesome breakfast has turned into a cinnamon bun or toaster pastry.  You hide what you’re doing from your friends and family until the day comes that someone takes you by the are and says the magic words; “You have a problem.”

The roller coaster that started all this was the rapid drop in blood glucose levels that starve the brain of its primary fuel then the sudden boost you get from your ‘hit’. Your hormonal roller coaster comes with incredible highs and brutal lows.

Simple sugars, refined carbohydrates, alcohol…they all do this to you.

The only logical way to stop the cravings is to get off the ride!

There are a couple of reasons this is going on:

1. Sugar Cravings exist out of Habit - You must have satisfied this craving in the past – following a meal with something sweet. Then suddenly it becomes a part of your mindset. After every meal must come dessert. The good news is ALL Habits are learned, so this habit cam be unlearned as the result of practice and repetition.

2. Sugar Cravings exist because you EAT Sugar - What?  If you eat simple, refined carbohydrates or high sugar foods everyday, your body will remain in “crave” mode.

“It’s a vicious cycle. I eat because I’m unhappy and I’m unhappy because I’m fat.”  Sorry, favorite movie quote, I couldn’t resist.

Eating simple sugars causes a spike in your blood sugar for these foods are quickly absorbed into the blood stream.

This in turn gives you the temporary sugar high ~ it feels good…however, your body does not like this imbalance and a series of hormonal responses take place.

Science Time….

** Insulin Increases. Your body produces an increased amount of the Insulin  (a storage hormone). Insulin’s job is to remove excess sugar from the bloodstream and store it in the muscles and in the liver.

** Glucagon Goes Away. In order to facilitate this rush of insulin, glucagon – a release hormone…responsible for releasing More Fat…good right? NOT when you eat too much sugar. This helpful fat loss hormone is diminished.

Take away message here:

So you’re trying to lose weight but because of your craving, you effectively have shut off a hormone that is incredible at helping you lose that fat…..hello???!!!

There are a lot of ways to overcome sugar cravings, but the most effective way is to stop eating the crap, then to purge your system.  Best way to do that is to start your day right with a high protein breakfast and drink lots of water.

Examples of good protein choices for breakfast.

Hard-boiled eggs, Greek Yogurt, Protein shake (Yes, mine is the best), Turkey breast, Canadian bacon, Omelets.  (add some veggies like peppers, asparagus or tomato and you are starting your day in rockin’ way!)

Giving up the sugar will have you #winning and put you into a position to handle the #fastball.  Sorry, I couldn’t resist.

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Salt: A love / hate relationship

Posted on March 7, 2011 | Leave a comment

What’s not to love and what you should hate.

As most of us know, too much salt can be a major contributor to high blood pressure, which can lead to heart disease, stroke, or kidney disorders. But our bodies also need a certain amount of salt every day, because it’s required by all cells to maintain fluid balance, and it’s vital for proper nerve and muscle function. Because salt is excreted through urine and sweat, the most intense exerciser’s need even more of it to maintain a proper balance.

So how much salt should we be consuming? The amount of salt we need on a daily basis varies with each person, depending on age, size, activity level.

Generally, it’s agreed that our bodies need about 500 mg of sodium a day to function properly. Have you ever wondered how much that is? What does 500 mgs look like? That’s about a quarter of a teaspoon of table salt. Most people average about 5,000 mg of sodium per day. That is about 10 times as much as our bodies require and more than 2X the recommended maximum. So unless you’re working out (about the amount of an elite athlete) and excreting excess sodium, you may be getting way more than you need. That can lead to a list of health problems associated with high blood pressure.

Even if you don’t believe in, or care about the medical repercussions of excess salt consumption, how about this? It’s estimated that most of us are carrying around an extra five pounds of water weight, retained simply because of the excess salt in our bodies. Drop five pounds of water weight just by passing up the salt shaker? Sounds like a good deal to me!

I love watching people in restaurants pound the salt shaker over their food before they even taste their food.

 

NO SALT? Ahhh, real taste!

Almost all processed foods contain high levels of sodium. Levels in some cases so high, that you will get enough sodium to last several days. For example, Wendy’s Triple Baconator 2780mgs of Sodium!! But you know that a burger with three patties and bacon and cheese will be horrible. How about a nice healthy salad? TGI Friday’s Santa Fe Chopped Salad? 1800mgs!! Not too good either is it? OK so Cheerios…uber-healthy Cheerios…one cup of Cheerios contains 200 mg of salt, so you’re kicking off your day with 8 percent of your recommended sodium. Salt has been used as a preservative for centuries to cure meats and pickle vegetables, among other uses.

 

And while we’ve developed new preservatives over the years, salt has other advantages as a food additive. It can thicken soups and sauces aid in making breads, cookies, and crackers moister. It can enhance certain flavors (like sweet and sour) and mask other tastes, like the chemical additives in soft drinks. So even if you’re steering clear of salty treats like pretzels, pickles, and popcorn, if you check your labels carefully you may find you’re still getting a fair amount of sodium from food items that don’t even taste salty. Foods labeled “diet” or “light,” may also have pretty high sodium levels.

Companies add extra salt can make food taste better but because of labelling laws, still allow them to be advertised as low-calorie, low-fat products. Even if salt isn’t in the ingredient list it can be spread out throughout the ingredient list under different names. Make sure you check the overall sodium on the nutrition label to determine the total sodium content. And don’t forget to take the serving size into account.

Many food manufacturers will say that their product contains several tiny servings of salt instead of a couple of regular servings to minimize the less savory elements of the product’s nutritional profile.

Common hiding spots in some popular foods…

Processed Meats – 1 slice of processed meat starts at 300mg sodium – 2 slices of bacon is 400mg (plus the fat) Soups – Processed soups start in and around 900mg of sodium Canned vegetables – 1200mg. Yes you read that right. You need to rinse them Frozen foods – 2 slices of frozen pizza 1000mg .

If you are looking to lower your sodium or are salt sensitive the most important thing to do is check the labels of everything you eat and make sure you’re not getting more salt than you need.

 

Screw this up with salt?

One of the best things our family ever did to improve the taste of foods was to stop adding salt when cooking foods that called for it in a recipe. The real taste of food is incredible when you allow it to come through naturally!!

 

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