Day 16: 21 Day Metabolism Makeover

Time for some honesty...yet again! Changing my eating is HARD for me...really hard! The Food Lovers Fat Loss System is easy to follow, but I am just too addicted to food. After the first 21 days of this program you can chose one of two options. The first option is to continue to do the original plan...cutting out sugar, alcohol, and white flour or you can change to the "Food Lover for Life" program where you start adding those things into your diet. I think I'm just going to stick with it until I reach my weight loss goal. I am going to weigh and measure myself on Monday, and continue to do that every week...starting each week over fresh...still trying to learn how to eat healthy for the rest of my life without depriving myself of what I love.

I really need to dig deep into the material so I can learn how to turn the unhealthy choices that I have been making into healthy ones. There are ways to tweak certain recipes to make them healthy and keep a person's metabolism in fat burning mode continuously. Here are the secrets I've learned in the past 16 days:

• Eat within an hour of waking up in the morning
• Exercise 5-6 days per week
• Eat every 2-3 hours
• For breakfast, lunch, and dinner have one serving each of a protein, a fast carb, and a slow carb
• For snacks try to stay around 150-200 calories without a lot of extra sugar (protein in snacks is also helpful)
• Drink 80 ounces of water per day
• Stay away from alcohol, with the occassional glass of red wine if it's been a good week
• Stay away from sugary, super-caffeinated drinks at Starbucks, and coffee with cream in general
• Take nutrional supplements daily
• Get 7-8 hours of sleep each night

These are the few guidelines I've compilled for healthy, "clean" eating. My goal is to stick to this plan, and see the results of my hard work by Christmas! Two weeks ago I weighed myself and I was 179 pounds. My goal is to get down to 159 pounds by 12/25/12. That gives me seven months to loose the weight...basically three pounds each month...doable!

I'm thinking of starting a "Clean Eating and Exercise" Accountability Group on Facebook, so let me know if you're interested. I want to keep it to under ten people.

Day 8: 21 Day Metabolism Makeover

Alrighty...I've been doing the 21 Day Metabolism Makeover through Food Lovers for a whole week now. It's been tough, but not impossible. I'm learning how to make the "perfect fat loss plate" that will help keep my body in "fat burning mode" all day. Basically I eat every 2-3 hours up to 1 hour before bed. Snacks must be between 150 and 250 calories and three meals a day should be even portions of protein, fast carbs, and slow carbs.
So, I bet you're wondering...what does a typical day look like. Well, yesterday was a perfect "fat burning" day, so I'll share my food log from yesterday.

• Wake-up: 6am
• Breakfast: 7am - 1 cup oatmeal, 1 scoop of whey protein, 1/2 cup strawberries
• Snack: 9:30am - protein shake makde with 1 scoop of protein, 8 oz light vanilla soy mile, and 4 oz water
• Lunch: 12pm - 2 slices Pepperidge Farm Whole Wheat bread, 4 slices deli turkey, 1 slice Kraft 2% Swiss cheese
• Snack: 2pm - banana and 1 reduced fat string cheese
• Workout: 3pm - 60 minutes of Zumba
• Dinner: 5pm - 5 oz lean steak grilled, 1 cup whipped cauliflower, 1/2 cup watermelon, and 1/2 cup strawberries
• Snack: 8pm - 16 BBQ pringles
• Snack: 10pm - medium orange
• Bedtime: 11pm

All my meals were 2-3 hours apart, and breakfast and my final snack were within an hour of waking up and going to bed. I also drank 10 8oz glasses of water. I'm still having a tough time staying off the scale, but I'm doing it! Another great component of this program is an audio CD set where you listen to 10-20 minutes of audio each day that explains the little daily tweaks that you are supposed to make. Well, onto the second week and I'll be checking back in next Monday!!!

P90X Certification Weekend

I feel like I've been completely disconnected from the internet due to how busy I'm been with graduate school the past few months, and my recent long weekend in Champaign, Illinois for my P90X Certification. What exactly is "P90X Certification"...you ask? Well, before this past weekend, I wasn't even too sure myself. Tonight I got an email stating that I passed my practical and written portion of the P90X Certification Exam, so...I'M NOW A P90X CERTIFIED TRAINER!!!

This means that I am certified to work with people one-on-one and in a group setting using the P90X program. I'm pretty sure I'm the only Certified P90X Professional in Lake Geneva, Wisconsin, so that means...I get my pick of what gym I am going to market P90X and Beachbody to...still thinking on that one. I am in the middle of my Personal Training Certificate, and have plans to get my Group Exercise certification in 2012. Lots of my finalized plans will be put on hold until one and/or both of these things are complete.

I also thought I would talk a little bit about what the P90X Certification process was like, so I others that might be thinking about getting certified could learn more about it. Basically, I went through an online qualification which was eleven lessons online that you go through and take quizzes. The lessons included things like: History of P90X, Science of P90X, Nutrition, Supplements, Motivation, Avoiding Injury, etc. I also received a binder of information in the mail for the certification weekend. The certification included two days of about seven hours of material. There was a lot of information on bones, muscles, history, movements, and cuing. There was a lot of demonstrations, and our Master Instructors were great.

I feel so educated about P90X, and how to turn being a P90X Certified Trainer into a profession...also, another way to boost my already flourishing Beachbody business. The best part...I can help my customers and community more by helping to end the trend of obesity. Who doesn't love that?

Anyways, if you are looking for a success partner, a coach, a trainer, or someone to help motivate you...contact me! I am here to help you succeed...the right, healthy way. I really just want to help and spread my knowledge of P90X!!! "Bring it"

Boost your Metabolism with Lean Protein

For dieters and exercisers, eating the right number of calories is crucial to weight loss success. But eating the right kind of food is also important. Learn why lean protein matters if you are trying to lose weight and find out how much protein you need to boost your metabolism.

What is Lean Protein?

Protein, carbohydrates, and fat are macronutrients that supply energy, or calories, to the body. Protein serves primarily as a building block. When you eat foods with protein, the nutrient is broken down into amino acids that build and repair muscles, organs and other cells and tissues that allow your body to function.
Common sources of protein include meat, dairy products, and nuts. While the nutrients in these foods are beneficial, they tend to be high in fat. Lean protein foods are high in protein, but low in fat. Lean cuts of beef, chicken, turkey, egg whites, tofu, lentils, grains and some vegetables are good sources.

What Are the Benefits of Eating Lean Protein?

Researchers and dieters know that eating protein helps people to feel full and satisfied. Dieters who have tried Atkins or other low carb diets know that in many cases, this helps them to eat less. Healthy fats also help to satisfy hunger, but fat contains 9 calories per gram. Protein contains 4 calories per gram. So gram for gram, eating protein is a better way to feel satisfied when you are dieting.
The nutrient also helps to build and maintain lean muscle mass. This helps dieters and exercisers boost their metabolism. A strong body not only performs better throughout common daily activities, but the muscles that shape an attractive figure also burn more calories than fat, even at rest.
It is important to remember, however, that the lean protein you eat is not used as a primary energy source for the body. So while consuming it is important, it is not necessarily more important than consuming carbohydrates and healthy fats. Each nutrient plays an important role in the overall health and function of your body.

How Much Protein Should I Eat?

The amount you should eat depends on your age, gender and physical activity level. The USDA recommends the following intake levels for women and men who get less than 30 minutes of moderate physical activity each day.
Women

• 19-30 years old: 5 ½ ounce equivalents*
• 31-50 years old: 5 ounce equivalents*
• 51+ years old: 5 ounce equivalents*

Men

• 19-30 years old: 6 ½ ounce equivalents*
• 31-50 years old: 6 ounce equivalents*
• 51+ years old: 5 ½ ounce equivalents*

*In general, 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as a one ounce equivalent.
For very physically active people, the general recommendation is that they can consume up to 1.2 - 1.8 grams of protein per kilogram of body weight. But keep in mind that most people have a tendency to overestimate their activity level when calculating their nutrient needs.

Should I Eat More Protein if I'm Trying to Lose Weight?

Some recent research has suggested that a higher protein diet may help some people to lose more body fat, gain muscle mass and boost their metabolism. But research also continues to find that the bottom line for weight loss is the number of calories that dieters consume. If you are trying to lose weight, continue to count calories and be sure to check that you are getting your recommended daily allowance for each macronutrient.

Seven Ways to Control Your Cravings

Lose Weight by Beating Binges:

Despite our best efforts for healthy eating, we've all given into those intense cravings for certain sugary, high-fat, high-calorie foods. It's especially tempting to indulge your cravings after a hard run or workout. Here are some simple tips to keep your cravings from turning into out-of-control binges.

Brush your teeth.

When your mouth is minty-fresh, it's likely that you'll want to keep it clean and avoid giving into your craving. You can even floss and gargle with mouthwash to make your mouth feel even cleaner.

Distract yourself.

Cravings typically last 10 minutes. If you can distract yourself for that time, you can get over it. When you feel a craving some on, try going for a run, making a cup of tea, making a phone call, listening to music, or doing something else that you really enjoy.

Keep healthy snacks on hand.

If you stock your desk drawers, kitchen pantry, and refrigerator with healthy snacks, you're less likely to give into a craving for a high-calorie, high-fat food because you'll have a healthier alternative available. For example, try to have a mug of hot chocolate or a glass of chocolate skim milk instead of a candy bar.

Use portion control.

If you have a really strong craving, it's fine to indulge –- a little. If you deprive yourself too much, it may lead you to overeating. Try to prevent yourself from going overboard by placing only a certain amount of food in front of you. Put potato chips in a small bowl rather than eating them right out of the bag, for example. This is especially important after a tough run or workout, when you may feel that a big-calorie binge is justified. In reality, you could end up eating way more calories than you burned during your run.

Write it down.

Keep track of your cravings in a journal to determine if your emotional state is the underlying trigger. Once you figure out what's causing your urges, try looking for other ways to relieve stress. Running is always a good stress reliever, but you can also consider calling a friend or watching a funny sitcom.

Avoid mindless eating.

Try not to eat while you're driving, watching TV, working on the computer, or doing some other distracting activity. If you eat when you're distracted, you won't pay attention to how much you're eating and you won't fully enjoy your food. 

Eat small, frequent meals.

Don't go more than three hours between meals and snacks to prevent yourself from getting too hungry and overeating the wrong foods.

Getting Started on a Low Carb Diet

So you’ve decided to reduce the carbohydrate in your diet. Now what? It’s time to think ahead a bit so you can have your best chance of success. Here are six steps to give you a strong start.

1. Become Informed

Read about various low-carb diets, or zero in on one. Ideally, read one of the books and become familiar with the principles. Above all, don’t fall for the common myths about eating low carb – such as that there are no vegetables or fruit, that it can’t be healthy, that it has to be boring, etc. Like other ways of eating, low-carb eating can be healthy or not, balanced or not, and there is certainly no reason for it to be boring. Rest assured that science is on the side of cutting carbs – perhaps not for everyone, but for many of us.

2. Start Making Easy Changes

While you are learning about low-carb eating, you can start to make some changes towards reducing unhealthy carbs in your diet. Choose one or two things to change at a time. You may be surprised that some results can be achieved with less effort than you thought.

3. Decide on an Approach

There is no one low-carb diet. The popular plans span a range of carb levels and food choices, though essentially all of them cut out most sugars and starches. Again, the best thing to do is to read one of the books – go to your library and browse, and zero in on something that looks doable to you. Essentially all of the popular books can be purchased used online for very little money.

Alternatively, if you just know you’re not the kind to read a book and follow someone else’s idea of a diet, the “No White Diet" works for many people. Basically, you just stop eating food with sugars, white flour (pasta, bread, cake, donuts, etc), white rice, and potatoes (some include milk). This effectively cuts back on the carbohydrate in your diet, especially the high glycemic types. Just realize that there are also white foods, such as tofu, cauliflower, and onions, that are low in carbs and good for you!

4. Get Familiar with What You Can Eat

It’s easy to fall into thinking a lot about what you can’t eat, but much more productive to focus on what you can eat. At first, it's probably best to keep it simple - for example, you can just eat the same dinner as before, substituting vegetables for the starch. Try eating more vegetables, fruit, meats, and dairy.

5. Plan Your First Week

Nothing stops a new eating plan faster than getting to the fourth day and realizing you have no idea what to snack on, or fix for dinner. Planning a full week of menus and snacks gives you a buffer period when you don’t have to worry about it.

6. Get Support

Inevitably, things you didn’t think of will come up. The first two weeks of a diet change can be difficult. The temptation when trying something new is to chuck it overboard at the first obstacle. To be successful, you must accept that unexpected “speedbumps” will happen, and make a commitment ahead of time to work through them. This is the time to get advice from others who are ahead of you on the road.

I'm back!

It's been over a year since I've been on this blog...actually forgetting about it for a little while...oops! Well, now I'm back, and I will be tying to post 3-4 blogs each week giving exercise, nutrition, and stress advice, as well as talking about Beachbody products and updating this blog as often as I can. Please follow me to continue getting great advice almost daily and to know what's new in Beachbody.