Tag Archives: weight loss

Have your resolutions given way to your excuses?

Posted on March 13, 2013 | 6 Comments

It’s now mid March….3 months into a the New Year and where are you?

Did you start the year all gung-ho and saying that this was the year you were going to kick that body fat to the curb??

Where are you now?? Have you given up or are you staying strong??

Have you been using one of these 3 excuses?  The three excuses get me absolutely  fired up.  These are literally about the worst excuses anyone can come up with!

  1. My ____(insert body part) is not good. When it’s better I’ll start
  2. I don’t have the time
  3. I just can’t put the money together

ALL 3 excuses are bull. Here’s how I see it.

*My ___hurts:  everyone has something that hurts.  We can always work with you and your hurt and you’ll still have the benefit of exercising, safely. Your heart will hurt if you keep carrying any extra weight.

Yeah, your excuse is so invalid!

*I don’t have the time:  TOTAL LIE.  There are people who are busier than you that manage to “fit” in fitness. You have enough time to make excuses, so how about you redirect that time and get your butt moving!! I can guarantee that  watching TV is going to do nothing for your health.

*I don’t have the money.  Fair enough, but if you break it down and look at what you spend money on (Starbucks, eating out, movies, entertainment, etc) I think you could probably find a way.  If it’s worth it to you, you’ll find a way, otherwise you will find an excuse.  Is it worth it to you to be healthy?

Trust me, I have heard just about every excuse.

Here is one of my favourite kick your excuses to the curb videos.  If you “think” you can’t …YOU NEED TO WATCH THIS

→ 6 Comments

Posted in Inspiration

Tagged , , , , , , , ,

September…the new January

Posted on September 4, 2012 | Leave a comment

September is the new January

Not only is it Tuesday, but it is first day of school here in Ontario… well at least for the public school board where I live. Some school boards need one more day before they back to it.

My kids are happy to go to school, which I am very thankful for.
I was able to spend a lot of time with them this summer so today I’m sad….it is weird not to have them here.  And no, not weird enough for me to sit outside of their school or have some delusional thoughts of home schooling.  Will I be at the bus stop early?  YES, you know I will!

Will I Will I squeeze them extra tight when they get off the bus?  YES YES YES!

September for us is the official start of a new school year and for many people, it is actually an unofficial start of a new year altogether!

When it comes to health and fitness people set “goals” in January… the “New Year Resolutions”.  They then abandon them in February, book a holiday in March, agonized in April about fitting into shorts, tanks and bathing suits.  Much ado about nothing in May except the unofficial kick off of summer and opening the warm weather drink and BBQ fest!

Along comes June, the official start of summer people throw themselves into bbqs, parties, etc.  To heck with fitting into summer clothes, it’s too late now.  July continues along the same lines   and finally, August is the last-ditch effort to party, socialize, “relax” before September and the start of a new year: School, sports/activities, etc.

October is the month of candy, a total write off because you have to start buying candy the first week of October and have no willpower not to touch it.   Oh and Thanksgiving (in Canada) another food fest that lasts days followed by the November stress….holiday party dresses that don’t fit, the start of Christmas shopping and bulky warm, layered clothes.

If you havent been working out until now, you think, ” Why exert myself now during such a stressful season?”  December-party, party,party; food, food, food, drink, drink, drink.  Then we land safely back at January where you vow to yourself, “It will be different this year!  This time I’ll be committed.”

Yada, yada, yada…….
vicious cycle.  I have heard it all and seen it all.

Let this month, this week be a new beginning for you.
Don’t over book your days (or your kids for that matter).  Schedule time to prepare your meals and plan your fitness…make time for you in the schedules.

Take care of your health and weight now so that you don’t wake up with 20 extra pounds on your body, wondering how it happened.

September is the new January.  Have a defined goal, not a fluffy one ( “I want to lose weight”)

A defined goal is,  ”I want to lose 20lbs by Nov 1st”
Be consistent with your commitment to yourself.   Talk to your spouse/partner on how you can work together on managing the family schedule so that you both have time to take care of yourselves.

Make your health and fitness a priority so that no matter what the season, or special occasion you are ready to rock a “cute little black dress”,  shorts or a bathing suit.

September is the time to think about what has worked and what hasn’t.  Put together your plan and make it happen.  I know you’re busy but you have got to be tired of being on the weight roller coaster.  That gets old fast, just be done with it once and for all!!

Write it down.

September is the new January… goals, resolutions, whatever you would like to call it just make it happen and stick to them!  Just think, you could have an entirely new set of resolutions come January that don’t include, “Lose Weight” because you will have already done that!!

Share your defined goals with your loved ones.  No loved ones or no support?  Share them with me so you can be accountable to someone and know that someone has your back!!

I’m here to help!!

Happy New Year.  Make the rest of 2012 count!

You gotta have great goals!

→ Leave a comment

Posted in Inspiration, Nutrition

Tagged , ,

Commitment. It’s a full time requirement to a better life.

Posted on July 30, 2012 | 2 Comments

It’s Monday, the beginning of a fresh new week and with that the potential of what you can accomplish is limitless and you have so much control over that!!
During the summer months, so many people eat and drink with reckless abandon. That reckless abandon adds up, weekend after weekend. You might not be recording every missed workout but your body sure does. You probably turn a blind eye to your choices and try to ignore it but your body holds on to every lasting moment just to remind you about what you did.

I know it is hard to find time to exercise, I know that work is crazy, I know that the kids schedule is busy….but I also know that if you don’t stop and regroup you will be battling this weight issue forever. If you continue to make excuses and not find the time for your health that you will always be upset with how you look and feel. Guaranteed.

Compared to everything else you have been through, eating right and exercising is easy.


I promise that if you get yourself back on the health and fitness wagon you will get an instant boost of happiness and self-confidence. The time for changes in your life need to start now….these are necessary changes and changes that you can do, you just have to be willing to do them.

“It’s not who you are that holds you back, it’s who you think you are not”
Who are you? When people refer to you, what do they say?
I remember that I had an aunt who would always say “Carrie, you have a nice face and have a good head on your shoulders but it is surrounded by all of that fat”  Harsh, but it was the truth.

As a mom, I want to be healthy and I want to live a long life. I want my kids to grow up with a healthy body image and I never, ever, EVER want them to have to suffer/struggle with the pain of being overweight like I was. I am a role model to them in more ways than just what all parents should be. I want them to understand that yes, you have to carve some time out of your day to take care of yourself, even if there is laundry to do.

You can wish all you want for a fit body, but you know that you can wish until the cows come home.  You actually have to work for it. You work for the body that you have…..if you are eating what you want, and drinking alcohol.  It shows and you know it.
Have a healthy and happy day. Be amazing and be strong!

→ 2 Comments

Posted in Inspiration

Tagged , , ,

Stop sabotaging your goals

Posted on July 11, 2012 | 3 Comments

I absolutely applaud anyone who decides that they are going to take control of their health and change their bad habits to meet their goals.

It doesn’t matter if you are trying to maintain your weight, lose weight or gain weight (yes there are people who do that on purpose), all your best efforts are for nothing if you sabotage yourself.

Here’s what I mean.

You have set you goal to lose twenty pounds.  You figure out that to do that you need to commit to an exercise program so that you can increase your calorie use. (Key to weight loss, burn more calories than you take in (remember that)).

You go to the gym, do some weights, run on a treadmill, spin on a bicycle, take a yoga class, go to boot camp, do more weights, meditate.  You get the picture.  You are committed to your new routine of calorie burn and feel great!

At the same time you EAT LIKE CRAP! You suddenly think, “Oh, I’m burning all these calories, I can afford to eat the same as I did.” True enough, if you are burning more calories than you are taking in, you will eventually lose weight.

It’s OK, I’m exercising!

But why slow down the process? Why prolong achieving your goals?

I can’t understand how people justify eating crap to themselves.  Wake up call…you didn’t get overweight because you ate healthy and exercised.  You got overweight because you made bad choices.

I’ve seen this cycle hundreds of times.  Your “commitment” to your exercise program falls off.  Skip a day here, cut short a work out there, dinner with friends, working late, weekend away and pretty soon you just stop.

But what didn’t stop was you eating.  You continued to eat garbage, fast food, processed foods. You know, the foods that are convenient to your busy life style.  The restaurant meals that are “super yummy”.  There’s a reason they are yummy…they are cooked in gobs of fat, brushed with butter, loaded with salt.  You don’t even get to taste the food.

So you really want or need to lose weight.  Here’s how.  Stop opening your mouth to fill it with crap or to whine about how fat you feel and open it for great food, nutritious meals and the calories you NEED to support your lifestyle, not to support your weight.

Don’t drive the wrong way to fitness

When you eat right, the exercise will be easier and more efficient.

→ 3 Comments

Posted in Nutrition

Tagged , , , , ,

Being healthy is crazy…(“haters gonna hate”)

Posted on July 6, 2012 | 16 Comments

H-E-L-L-O summer!!!!!

Personally, I am loving the heat we have had all week! For those of you that know me, you know I cannot stand the winter, so I love that we are having real summer temperatures!

Wednesday night was a hot one in Georgetown and our team, like every night stilled continued on with boot camp – (it has to be pretty bad for boot camp to be cancelled)
Everyone made sure they had lots of water and I brought extra water and ice to make sure everyone stayed cool.

We had several stations set up, one being a run up and down a hill. I was running with Vicki and Toni and as we were coming up the hill a lady driving by slowed down and gave us the international sign for crazy.

You so CRAZY!

I was shaking my head….then I got mad (hence this blog post)
Vicki said..”did you see that?”
Did I see the lady who was extremely overweight (edited as not to offend), driving by and giving us a dirty look followed by the crazy sign? Yeah, I saw it and I’m glad that I did.

Why is it this woman thought it was crazy that we worked out??
Why is it crazy that we have our health as a priority??
Yes it was hot.  Yes we took precautions to make sure our workout was safe.
Every sport in town still happened.  Kids played soccer, football, ball hockey, etc, so why is it crazy that we still stayed on track with our fitness?

So why is it acceptable for people to criticize others for being healthy? Why do people think it is ok to talk smack to others because they do things that they are not willing to do????

Would it be ok for me to walk into through a mall food court (gagging on the gross smells) and point to overweight people and give them the international sign for crazy while they chow down on fried chicken, burgers, fries and god only knows what???????????

Or would it be ok for me to give the sign for crazy while I was out and saw someone eating ice cream??

Holy Hanna, I think people would drop their fried chicken and ice cream and want to chase me down (not that they could because their hearts are covered in saturated fat)

Chase me down, HA! What was I thinking, that would never happen, they would probably just keep eating thinking that I’m the crazy one!So why is ok for people to talk trash or try to beat us down for being healthy??

We all have or have had people in our lives that want to keep us down.
Family or people at work that are fat food pushers.  ”Oh just have some, who cares about your diet?  You must be starving.” Blah, blah, blah

People who are unsupportive are jealous because they are too lazy to do the work that it takes.  So to feel better about themselves, they criticize those around them. (Hmmm, sounds a lot like what bullies do.)  It’s easier to eat that cupcake then to actually exercise.  It is easier to eat pizza and bitch and moan about clothes not fitting then to actually exercise and make healthy food.

Boot Campers, stay strong.  Don’t let the haters get you down.

I am so proud of each and every one of you FOR SHOWING UP.
If exercising despite the conditions is crazy—then call me crazy!!

If crazy is not looking for excuses -then call me crazy.

If crazy is caring about my health and wanting to be fit and strong, then call me crazy.

I need to do a remix of the Carly Rae Jepson song–instead of “call me maybe” my version will be “call me crazy”.

→ 16 Comments

Posted in Exercise, Inspiration

Tagged , , ,

Is Dr Oz starting to be like Jerry Springer?

Posted on June 29, 2012 | 4 Comments

Oh CANADA, Happy Birthday

Long weekend time here in Canada…we will all proudly wear red and white to celebrate Canada Day. Some of you might celebrate a little harder than others and to those of you I say , “Simmer down.  You’ll only regret it come Tuesday morning!”

So…Dr Oz is on my radar. I will start by saying, I like Dr Oz. I think he is what we would all love to have as our family physician. Down to earth, relatable, fun, fit, etc.  I’m starting to take issue with the show. It is a television show and that being said, it needs advertisers, paid promotions and ratings.  I get that.  It’s big business. It is sometimes at the sake of the public though.  The premise of the show is to provide an educational forum for viewers on health topics/issues.
I am starting to see that The Dr Oz show is at risk of becoming the “Jerry Springer Show” for weight loss fads.  ”Lets just keep bringing out the next outrageous act.” Before you start jumping down my throat, hear me out in this, stay with me and let me explain.

Every week, there is some new product he is promoting that is great for weight loss.  Every week, week in and week out for a few years now Dr.Oz has been providing information to get the population thinner, fitter, healthier.  Here’s the kicker.  The population is still overweight and by every account, getting bigger!!

People believe him because he is a “Dr.”

I know he believes in a total body approach.  How can he not? Look at him.  But most people want the quick fix and will run out and buy/try whatever supplement that is “hot” and not heading the advice of healthy eating and exercise.  The magic potion, lotion, pill or toy.

If I told you how many emails I get a week from people who ask about products that have been on the Dr Oz show you would be shocked!

This week for example, he was highlighting the virtues of tea.  They featured three different kinds of herbal teas that claim to help with weight loss, cravings, metabolism, etc.

Here is where I have to take issue…People will watch the show, see to healthy/fit people swilling back these herbal teas and think, “I’ve got it!! There’s my answer to losing weight!”  They will rush out and buy these teas and start drinking them while still eating crap and sitting on the couch watching Dr Oz.  Then they will do it for the next supplement they see, and so on.

Dr. Oz has not cracked the code to weight loss because he has not motivated the nation to cut the crap and exercise.  I know the show highlights Dr Oz success stories and so they should but what about the millions of others??

No supplement is a solution….not now not ever!

You did this…so be responsible and take the steps to fix it. Don’t look to Dr Oz and some magic teas, pills or potions.  Lazy has to stop and common sense has to come back.

“I like to move it, move it”

Here  is what is amazing and awful at the same time.  The weight loss industry is a multi billion dollar a year industry that sells every kind of product or service but it is the only industry that people don’t revolt about not having success with.

Think about it….most people buy a weight loss product/service with such low expectations because they know it won’t work BUT THEY STILL DO IT.

People are conditioned to spend hard-earned money on something they know going in won’t likely work but they try it any way.  Some will even risk their health to try crazy products.

You would never buy a broken appliance right?

Our hope is high but our expectation is low.  The marketers of these companies have done this and we have all bought in.   Wake up call and reality check.  If a company came up with the magic touch, do you think they would let you have it?  It would end future sales of everything!  They are in the business of making money, not ending their ability to sell to you.

So when I rant and rave and SHOW YOU PROOFof what works you bet I get frustrated when you push it aside because it wasn’t on Dr Oz and or some infomercial with fabulous fit and toned people SELLING A PRODUCT, not a lifestyle……sad that common sense is gone.

Which pound would you rather have?

We teach or kids right from wrong but disregard the rules when it comes to our health??? EPIC FAIL!

Sorry…no crazy infomercial or shiny box coming from me…..just solid advice that works.
And if you read this Dr Oz, please go back to really trying to help change the mindset of America with sound advice, great facts and the harsh reality of what the North American diet and lifestyle is doing to us.

→ 4 Comments

Posted in Exercise, Nutrition

Tagged , , , ,

Pitty Party for 1

Posted on March 30, 2012 | 13 Comments

I want everyone to read this and post it in a place that you can look at it.  Use it as a reminder that everyone has a story to help them feel sorry for themselves and we all have something to complain about.  Don’t be that person. Be the person who rises above the problems of day to day life and kick your them to the curb and yell at the top of your lungs, “NEXT!”


We all have problems/issues.

Things aren’t always perfect but more than anything you are in a better position than most people. If you can’t change your situation then work with what you have.

You complain about your weight but remember that you can fix that.  It’s in your control.  You can make the change…but will you??

I find it amazing and awful at the same time that people are so quick to tell you what is wrong in their life other than to speak of what is good in their life.
We all have more good than bad going on.  Attitude of gratitude people...get it!
If you start to focus on positive things then more positive things will happen and you will be grateful for what you have.  Not miserable for what you don’t.

Your attitude and mood is all controlled by you.

Be thankful you have your health.   If you are not in good health, YOU NEED TO CHANGE THAT!

  • Be thankful for the family you have.
  • Be thankful if you have a job and a roof over your head.
  • Be thankful for your spouse and your kids—many don’t have either.

Yes, at times they are the people that can drive you from zero to crazy in 30 seconds–but be thankful that you have them!

It isn’t hard to change your attitude.

Smile more, be helpful, appreciate what you have.

(Insert cliche here, “Take time to smell the roses.”)

There will be bad days but there is something good in each and everyday.  So pull your head out of your &$# and start living a happier life….it really is that easy.

Never say you “can’t” when you really can!

→ 13 Comments

Posted in Inspiration

Tagged , , ,

Even Disney suffers the effects of bullying

Posted on March 5, 2012 | 11 Comments

Imagine if you will, a child is on the street running back and forth between moving cars.  He is jumping in front of cyclists, buses, cars and people just walking.  There, on the sidewalk is his mother; ignoring the obvious danger her son is putting himself in.  In fact, a driver stopped his car and told the mother that if she didn’t stop the boy, he was going to die.  The mother was incensed!  How dare this man tell her how to raise her child?  How dare this obvious “do-gooder” point out the shortcomings of her parenting abilities?

It went so far that the mother sued the man claiming that she embarrassed her and caused her to suffer depression.  There were other mothers that joined the lawsuit creating a class-action lawsuit against the man, claiming that no one has any right to try to protect any child from their parents.  A parent has a right to allow their own child to kill itself and no one can stop their bad parenting.

Seems completely impossible for this to happen doesn’t it.  This is political correctness run a muck.  This is ultimate in stupidity.  This is what is happening all around us.  No, not this exact situation, but this premise that we can’t tell the truth because we are so afraid of offending someone.  We can’t tell it like it is because some ‘expert’ has said little Johnny will suffer low self-esteem for the rest of his life.

Well, this week, I was floored when I read that my favourite place on earth had also fallen victim to political correctness.  The greatest company on earth gave into the outcry of a few at the cost of many.

Disney threw in the towel on a great program, “Habit Heroes”.  The attraction hadn’t even received full-blown release yet, and it has been closed. The program was a direct hit at child obesity using exercise, healthy choices and the always popular good versus bad as Will Power and Callie Stenics would have battled such evil beings as “The Snacker”, “The Glutton” and “Lead Bottom”.

"If you're smart, I'm broke. Don't educate yourself about fat loss."

So who complained? Weight loss surgeons and fat-acceptance groups! So, who has the most to lose by children learning proper nutrition, exercise and healthy choices…that’s right weight loss surgeons.   And if everyone learns how to be healthy and control their weight through exercise and nutrition, who will be left on the outside looking in? Fat-acceptance groups…what the hell are “fat-acceptance groups”?

Fat-acceptance?  I accepted that I was fat when I was a teenager.  I would look at myself in the mirror and make excuses about why I was the way I was.  I would lie to myself.  I would tell people around me I was happy and ok with myself.  The reason I did that was because who in the world wants to admit, they are happy being fat!!??  Hold on, I know…people who are too friggin’ lazy to do what it takes to lose weight.  People who are too lazy to make a real meal because its easier to go buy fast food and chips than it is to cook a meal and cut up veggies.

“The attraction is currently closed as we work to further refine the experience,” Kathleen Prihoda, Disney’s media relations manager, told Yahoo on Wednesday. “Our goal with Habit Heroes is to make sure it conveys a positive message about healthy lifestyles in a fun way.”

Well, in my humble opinion Kathleen, that is exactly what Disney had in it’s new Epcot exhibit.  So bring it back, unchanged and ready to teach with the truth.

Fat is expensive to all of us.  Fat is not healthy.  Fat impacts quality of life.  Offended by fat education?  Then move right past the exhibit, keep waddling right on over to find a funnel cake with ice-cream, syrup and sugar and all the finest fixins’.…they are incredible and will satisfy any binge needed.  No need to stop at any of those silly healthy restaurants that serve salads and vegetables.  Fresh produce…oh the horror if your children saw you doing something that was good for them.  In fact…why don’t you threaten to sue restaurants that have healthy choices because a skinny smiling child seated next to you and your “fat-acceptance” family could be disturbing to you and your precious “little” herd.

Was that harsh? You bet it was harsh but this crap has me fired up.  This is political crapness.  Where do I get to complain that my rights and feelings are being hurt?  Oh yeah, and I have the right to voice my opinion on this subject.  I’ve been on the obeses (not fat) OBESE side of the fence and NEVER would I tell skinny, healthy, fit people to conform to accepting fat.  I wanted to be able to conform to the world of healthy!!

Disney did it’s homework.  Disney had a solid partner on the program.  Disney doesn’t go into any thing without doing it’s due diligence, research and testing.  So what happened this time?

I just don’t get it! What’s next…a new Disney Princess to appease the massive?  I can see her now, Princess Porker in the Land of Lard.

On a side note…I’ve read lots articles all with polls on the subject.  I’ve cast my vote on everyone and guess what?  100% of the polls show that Disney has made a mistake and should put the exhibit back AS IS!

Here are lots of articles about the cancellation that was to have opened today!

http://www.nydailynews.com/life-style/health/disney-shutters-childhood-obesity-exhibit-habit-heroes-complaints-article-1.1031939

http://www.cbc.ca/news/yourcommunity/2012/03/how-helpful-was-disneys-childhood-obesity-exhibit.html?cmp=rss

http://www.dailymail.co.uk/news/article-2108811/Disneys-tool-shame-Florida-resorts-Habit-Heroes-attraction-closed-accused-stigmatizing-fat-kids.html

http://shine.yahoo.com/healthy-living/disneys-habit-heroes-accused-fat-shaming-232300194.html

http://www.inquisitr.com/199919/disney-closes-habit-heroes-exhibit-over-obesity-outrage/

http://www.neatorama.com/2012/03/01/disney-closes-new-habit-heroes-exhibit/

http://news.taaza.com/source/889008-disney-cancels-plan-to-open-fitness-park-after-obesity-bullying-claims.html

 

 

→ 11 Comments

Posted in Exercise, Nutrition

Tagged , , , , , , , , ,

The cost of eating healthy

Posted on February 21, 2012 | 2 Comments

Food, it does a body good

I hear all the time that it is expensive to eat healthy–total bull.

I think it is far more expensive to eat out (not knowing who is touching/preparing your food) sorry, personal germ-a-phobe moment

Going out to eat a salad with chicken breast for $13, really? You get about $1.00 worth of salad and the chicken breast is about 3.00.  Total cost $4…a nine dollar margin for the restaurant–gah! And yes, I know, overhead, employees and the cost of doing business stuff.

Not to mention the issue of who is actually preparing and touching your food…ick! Save the money and make the dang salad and bbq up the chicken.

It is expensive to eat pre-packed food not to mention its gross, crappy full of chemicals/preservatives to make it shelf stable for years…whole other blog post on that issue.

You need to reconsider how you look at the cost of food.  Yes, you can eat a big jumbo box of some kind of cereal that will cost you a couple of bucks. But there are other costs with that mentality.  The cost of that is gaining weight, speeding up the aging process, which means it essentially you shorten your life.  What’s the price tag on that I wonder?

Or, you can spend a few more cents and eat some protein power packed eggs for breakfast–that will help you keep your weight in check, turn back the aging clock, power your mind and muscles and extend your life.

Are you really, going to complain over a couple of bucks here and there to live a better life??

Take 10 minutes and plan your week with the meals that you will eat.  You’ll find having a plan will make it much easier. It takes the stress out of eating and you are less tempted when walking the food isles.

I really don’t think it’s that much of a big deal to look at your week ahead and see what you have to do and plan from there.  10 minutes people, 10 freaking minutes.  That’s all it takes!

If you tell me that you just can’t do it, then I will tell you that you will never get to the next stage in your weight loss goals; plain and simple.  Not to mention, you’re telling yourself, “Me and my family just aren’t worth it.”  OUCH!

A few tips to make things easier and more affordable.

  1. Read the weekly sales flyers.  Look for items on sale that are on your healthy food list. Great deals on the crap?  Who cares, it’s crap!
  2. Shop with the seasons—buy produce that is in season.  It’s always a better price and it tastes better.
  3. Frozen is ok—buying frozen produce is ok and it is always cheaper.  Look for flash frozen from a natural state…aka, not pre-cooked, seasoned, chemically altered, etc.
  4. Get creative—-if extra lean ground beef or ground turkey is on sale then buy extra, freeze it and use some to whip up a chili packed with beans and veggies
  5. Grill up meat so you can pack it in your meals.  Even do up extra that you can freeze.
  6. Buy a vacuum sealer.  You can but extra of everything when it’s on sale and freeze it up! We also make up a lot of meals ahead of time, vacuum seal them and warm them up later

Here is a sample of my shopping list.

  • Avocados (2) 3.00
  • Hummus   3.00
  • Red peppers (2) 3.00
  • Apples (5-6) 4.00
  • Eggs – dozen 2.50
  • Spinach 4.00-fresh (frozen is about 2.00)
  • Broccoli (frozen) 3.00
  • Frozen raspberries 4.00
  • Tomatoes (diced/can) 1.00
  • Black Beans (1 can) 1.00
  • Salmon (canned) 2.50
  • Sirloin Steak 5.00
  • Skinless Chicken breasts-fresh (5-6) 20.00
  • Unsweetened Almond Milk 4.00 (2 containers for $4.00)

I put approximate values on the above foods

Grand total for my staples per week is $65–

Yes, I spend more than $65 a week (I am feeding a family of 5) but those are some of my staples.

I buy more veggies, lean meats, brown rice or quinoa, but I always have the above items in my cart weekly.

Start shopping smart for eating smart and watch your grocery bill go down along with the pounds!!!

→ 2 Comments

Posted in Nutrition

Tagged , , , ,

Protein…it does a body good

Posted on February 16, 2012 | 1 Comment

For everyone who has participated in one of my weight loss programs or taken on my 7 day slim down, 5 ½ day diet or had me prepare a nutrition plan for you, you know I am big on ensuring you eat healthy, lean protein.

Why do I love protein so much?

This is protein

Well for starters it has an impact on your blood sugar, glucagon, insulin, satiety, blood amino, nitrogen retention, glycemic load, muscle health, energy, negative caloric state and a whole lot of other really fun things.

Let me break it down for you.

  1. Taking in healthy Protein actually makes your body burn more calories just by consuming it because it takes energy to break it down into bite size pieces that your body uses.  Those are amino acids…they are good things
  2. Protein helps protect you from losing muscle.  If you are in an amino acid deficit, your body eats its own muscle.  That means less fat burning ability…that’s not good.
  3. Protein helps control insulin and blood sugar so your body produces the fat burning goodness that you want…that’s a good thing
  4. Protein takes longer to break down and digest than carbohydrates so your hunger is controlled longer…that’s a good thing.

All foods (carbs, protein, fat, micro and macro nutrients) have an effect on insulin and blood sugar. Carbohydrates jack blood glucose levels faster and more that the others.  Then your body makes insulin to suck out the sugar.  Then the sugar gets transported to your muscles and liver so that it can be used later.

That process also makes your body release a bunch of other hormones that help it store all that energy….aka, fat stores. Not really what most people who are looking to lose weight want.

What you want is your body to release fat, not store it.

So here are my recommendations for healthy protein choices. A serving size of meat is about 3-4oz or about the size of a deck of cards for 22-28 grams of protein.

Seafood

This is an excellent source of protein because it is low in fat. Fish such as salmon is a little higher in fat, but it is the heart healthily kind: omega 3 fatty acids.

White Meat Poultry

Stay with the white meat. Dark Meat is a little higher in fat. The skin is loaded with saturated fat.

Eggs

Eggs are one of the least expensive forms of protein. Hard boiled eggs are a great option and portable!

Beans

A 1/2 cup of beans contains almost as much protein as an ounce of broiled steak. Beans are loaded with fiber to keep you feeling full

Pork Tenderloin

The other / other white meat.  It’s 31% leaner than it was 20 years ago.

For my Veggie friends–Soy is another source of protein, which is controversial, but I’ll save that for another post.

Lean Beef

Surprise, lean beef has only one more gram of saturated fat than a skin-less chicken breast. It is also an excellent source of iron, B12 and zinc

Cottage cheese serving size is roughly ½ cup for 15 grams of protein.

Egg whites have 3 grams of protein while the yolk has the same. So eat your eggs. You get a “complete” protein when using yolks and whites, so eat the yolks.

Protein powders are a great supplement / addition.  Most are 20-25 grams per scoop.

My recommendation?  Get a high quality Whey protein (such as our fabulous Boot Camp protein). It has the best amino acid profile and it’s been shown to elevate your body’s own antioxidant levels of glutathione…that’s a good thing.

To summarize…. eat PROTEIN…. with everything. :-)

→ 1 Comment

Posted in Nutrition

Tagged , , , , , , ,