I'm not one to make excuses but the past couple of weeks have been full of obstacles!! I've probably spent a total of 10 hours in hospitals with my Hubby in the last few days along with dealing with some of my own health news & it's interfered with meals, workouts, and generally thrown me off my routine. BUT I'm determined to get back on track.
Although I wasn't as consistent and intense as I have been during the time I've been training with Coach Shane, I still got some good workouts in - including some great cardio sessions in the glorious weather with my sister - and I'm ready to streamline my diet & get back on my meal plan. It's crazy the things life throws at you. You have to prioritize and put first things first & my hubby's health crisis definitely took priority. Now that things have settled down for him, I'm ready to get focused again. Whether it's dealing with medical emergencies or maintaining health through daily clean living, health is never at the bottom of the priority list!
My health and fitness really does seem to come in seasons. I will go strong and full force for weeks, months even, and then something happens that makes me waver a bit, but I do NOT give up or get lazy. I roll with the punches and then get back on track! A pound gained isn't the end of the world and it doesn't excuse ten more pounds gained. It's a small detour on a long track towards a healthy lifestyle. I see so many people beat themselves up over a missed workout or a weekend of binging but then you are just adding behaviors that are mentally/emotionally unhealthy to the small slip ups in physical health. The past is the past. Focus on your goal. Focus on how much progress you've made. Focus on all those things that you thought you couldn't do a year ago, that you have now done successfully.
I had enough of a slip up on my plan that I probably won't hit my 16 week training goal, but I sure as heck am going to end those 16 weeks having made a big change that I'm very proud of. Think positive y'all. What changes have you made? What can you do now that you couldn't do six months ago? What can you fit in now that you couldn't wear a year ago? How much more weight can you lift? Are you proud of your eating? Are you feeding your family/children better foods than you were this time last year? Tell me about the wonderful steps you've taken in the right direction!
Monday, October 7, 2013
Sunday, September 15, 2013
Week 8 of the 16 Week Training Plan
I can't believe I'm halfway through my training with Coach Shane Heugly! Some of the meal plan & training has been as I expected and some of it has been quite a bit different so here's a sampling of my thoughts regarding the last eight weeks.
The diet hasn't been easy to stick to but it's definitely doable. I've had to deal with two challenges in particular as part of the meal plan. First, although I'm really only eating foods I enjoy, it is a challenge to avoid foods that aren't in the meal plan. Except for one week where we made three changes to my diet at once, I really haven't dealt with any hunger. I'm eating small meals but they consist of nutrient dense foods and contain a good balance of proteins, carbs & fats so I'm never hungry - except when I wake up - I'm STARVING when I wake up. Honestly though, if a meal plan required that I dealt with hunger often or that I cut calories anywhere below 1200, I wouldn't do it. I also require that my meal plan allow me to eat natural healthy whole foods. So far I haven't been asked to break any of my own food rules in order to complete the plan Shane made for me. Another challenge with the food plan is the creativity required to keep food interesting. I have categories of food items that are permitted in my meal plan but its up to me to decide how to prepare the meals and try to keep things interesting. The first few weeks I didn't mix the ingredients much and just ate items from the acceptable foods lists pretty simply, but after a few weeks I got a bit more creative with how I prepared foods & it's kept things enjoyable.
The training portion of the plan has been doable but has posed two main challenges. First, as I've discussed in other posts, increasing exercise time definitely cuts into time spent on other things. Sticking to the exercise schedule has required a good deal of planning in order to maintain the right portion of time spent with my hubby, time spent resting & goofing off, and productive time used for things like cooking, chores, etc.. Second, the exercise schedule has required that my mind & will govern my activity and that I push beyond what's comfortable. Realistically speaking, I'm not always feeling physically ready the workout when gym time comes along. Sometimes I just flat out have to choose to exercise DESPITE soreness, exhaustion, or just flat out laziness. I'm often asked what my trick is for having the energy to exercise six days a week and my response is always the same: it's not about having the energy or about having the time, I make the time, I choose to do this despite how I'm feeling. I will never risk my health or push exercise on an actual injury, but if I'm just dealing with tiredness or sore muscles, I will push through that and get my workout in. I have to ask myself if I want results. I have to ask myself why I started this in the first place. I have to ask myself if I want immediate gratification or if I want to accomplish something that produces slow changes over time and requires a long term commitment.
In response to a reader's request, I'm posting some progress photos. In an effort to use photos with similar lighting and poses, they don't quite capture the full eight weeks. The photos on the left are after a week of training and the photos on the right are after eight weeks.
A couple of notes about the photos:
1) I have no problem with the way I looked on the left. Getting to the point I had reached in the photos on the left took a great deal of time, hard work and discipline and I was already at a healthy weight.
2) I don't look to just how much I weigh to track progress, I track body composition. The photos on the right reflect about a 2% drop in body fat and .5% increase in muscle mass so the focus is not just on losing weight but specifically on losing fat without losing lean muscle mass. Drastic calorie cuts will take your muscle along with your fat and that's part of why I have a firm minimum calorie intake. I also won't cut calories too drastically because I care a great deal about how my body performs. Despite the weight loss, I'm actually able to lift more weight in each and every one of my strength training exercises & I've maintained my cardio levels.
How do you track progress? Do you use photos? Do you take measurements?
The diet hasn't been easy to stick to but it's definitely doable. I've had to deal with two challenges in particular as part of the meal plan. First, although I'm really only eating foods I enjoy, it is a challenge to avoid foods that aren't in the meal plan. Except for one week where we made three changes to my diet at once, I really haven't dealt with any hunger. I'm eating small meals but they consist of nutrient dense foods and contain a good balance of proteins, carbs & fats so I'm never hungry - except when I wake up - I'm STARVING when I wake up. Honestly though, if a meal plan required that I dealt with hunger often or that I cut calories anywhere below 1200, I wouldn't do it. I also require that my meal plan allow me to eat natural healthy whole foods. So far I haven't been asked to break any of my own food rules in order to complete the plan Shane made for me. Another challenge with the food plan is the creativity required to keep food interesting. I have categories of food items that are permitted in my meal plan but its up to me to decide how to prepare the meals and try to keep things interesting. The first few weeks I didn't mix the ingredients much and just ate items from the acceptable foods lists pretty simply, but after a few weeks I got a bit more creative with how I prepared foods & it's kept things enjoyable.
The training portion of the plan has been doable but has posed two main challenges. First, as I've discussed in other posts, increasing exercise time definitely cuts into time spent on other things. Sticking to the exercise schedule has required a good deal of planning in order to maintain the right portion of time spent with my hubby, time spent resting & goofing off, and productive time used for things like cooking, chores, etc.. Second, the exercise schedule has required that my mind & will govern my activity and that I push beyond what's comfortable. Realistically speaking, I'm not always feeling physically ready the workout when gym time comes along. Sometimes I just flat out have to choose to exercise DESPITE soreness, exhaustion, or just flat out laziness. I'm often asked what my trick is for having the energy to exercise six days a week and my response is always the same: it's not about having the energy or about having the time, I make the time, I choose to do this despite how I'm feeling. I will never risk my health or push exercise on an actual injury, but if I'm just dealing with tiredness or sore muscles, I will push through that and get my workout in. I have to ask myself if I want results. I have to ask myself why I started this in the first place. I have to ask myself if I want immediate gratification or if I want to accomplish something that produces slow changes over time and requires a long term commitment.
In response to a reader's request, I'm posting some progress photos. In an effort to use photos with similar lighting and poses, they don't quite capture the full eight weeks. The photos on the left are after a week of training and the photos on the right are after eight weeks.
1) I have no problem with the way I looked on the left. Getting to the point I had reached in the photos on the left took a great deal of time, hard work and discipline and I was already at a healthy weight.
2) I don't look to just how much I weigh to track progress, I track body composition. The photos on the right reflect about a 2% drop in body fat and .5% increase in muscle mass so the focus is not just on losing weight but specifically on losing fat without losing lean muscle mass. Drastic calorie cuts will take your muscle along with your fat and that's part of why I have a firm minimum calorie intake. I also won't cut calories too drastically because I care a great deal about how my body performs. Despite the weight loss, I'm actually able to lift more weight in each and every one of my strength training exercises & I've maintained my cardio levels.
How do you track progress? Do you use photos? Do you take measurements?
Friday, September 6, 2013
Groceries & Nutrition Labels!!
Eating healthy can be really tricky, so here are two simple steps you can use in making good food choices:
1) Shop the outer aisles of the store.
I understand that different stores have different layouts but the major grocery stores that people shop at typically have fruits, veggies, greens, eggs, milk, meats around the perimeter and you have to deliberately go into the aisles to find items like chips, cookies, sodas, and other processed foods. What grows on a farm, in a tree, on a vine? Look for that stuff. Walk the perimeter for 90% of what you eat and get a few fun items so you have balance.
2) Read the label.
When I'm not shopping for fresh produce, fresh meats, etc. and I'm looking for more processed foods, I always check the label. Do your apples come with nutrition labels? I bet your yogurt, oatmeal, protein bars, etc. do.
What to look for:
What to look out for:
Two tips. See where they take you.
1) Shop the outer aisles of the store.
I understand that different stores have different layouts but the major grocery stores that people shop at typically have fruits, veggies, greens, eggs, milk, meats around the perimeter and you have to deliberately go into the aisles to find items like chips, cookies, sodas, and other processed foods. What grows on a farm, in a tree, on a vine? Look for that stuff. Walk the perimeter for 90% of what you eat and get a few fun items so you have balance.
2) Read the label.
When I'm not shopping for fresh produce, fresh meats, etc. and I'm looking for more processed foods, I always check the label. Do your apples come with nutrition labels? I bet your yogurt, oatmeal, protein bars, etc. do.
What to look for:
- Brevity. Do you want a man made chemical concoction going in your body or do you want something that came from nature in your body. If your food label contains twenty ingredients and ten of them are multi-syllabic man-made items that you can't pronounce, do you really want to put that in your body? The fewer ingredients, the better. How bout one ingredient? A short list is a good list.
What to look out for:
- Sugar. You will be AMAZED at how many foods contain sugar once you start reading your food labels. Go check your protein bars. Check your soda cans. Check your low-fat foods, blended spices, flavored Greek yogurt, sauces. Sugar sugar sugar making your body spike & crash & hold on to fat. If you get nothing else out of this post, fine, read this. Stop stuffing your body full of sugar. I challenge you to go read your labels and see how much sugar is in each item in your pantry. Most items in my pantry have 0 to 5g of sugar. What's left in your pantry if you throw out everything that has more than 5g of sugar per serving?? Show me. Take a picture of what you removed - or take a picture of what's left - once you empty your pantry and fridge of everything that has added sugar. There are naturally occurring sugars in fruit & other natural foods but that's not the type of sugar I'm referring to. I'm talking about added sugar, corn syrup & high fructose corn syrup.
Two tips. See where they take you.
Wednesday, August 21, 2013
It's not easy, but it's worth the effort.
A couple of weeks ago my hubby joined me for a few gym sessions as well as a track workout with Carla bright and early Saturday morning. It Was Glorious!! I love having a workout partner. When someone joins me at the gym, I tend to push hard and yet the time flies so its a win all around.
Here's a photo of the Saturday morning track session with my sisters and my Love:
I love those people!!
Well, after those grueling workouts my Love was like "I don't know how you do it." It felt really good to be encouraged and to have someone take note of all the effort I'm putting into my fitness right now, but it also made me think back to the different phases I've gone through with exercise.
I remember talking to my doctor about 2 years ago when I was first diagnosed with my thyroid disorder and we covered both diet and exercise for weight maintenance/weight loss. He knew that I was attending boot camp three times a week and still gaining weight and he told me I'd probably have to do cardio (running) 2 or 3 times a week on top of the boot camp - and in addition to a complete makeover of my diet - if I was really determined to maintain or lose weight. I was horrified. Prior to the thyroid issues, 3 intense boot camp workouts per week would have been more than enough for my weight to stabilize! How in the world was I going to fit in two cardio sessions too? Why did I need to change my diet? I've never been a fast-food or junk-food junkie. I literally cried. Ugh.
Y'all. I listened to my doctor. I eliminated the foods he told me to eliminate. I did NOT starve myself (more on that in a later post). I ate different foods - not no food. I didn't fall for any quick fixes or gimmicks. I added the hard work of doing extra cardio sessions like my doctor told me to. I did everything that he told me to do and after two years of nothing but weight gain, my weight finally leveled off!
Guess what though? Putting in 4+ hours of exercise per week was So Hard in the beginning. It is difficult to change. We regularly spend time in the same ways. If you're used to spending an hour a day reading, 8 hours a day at work, 8 hours a night sleeping, 3 hours a day sitting in front of the TV, 2 hours a day with your family, etc. you will naturally and easily keep the same routine. You have a flow. Your time is divided up without even having to think about it. It's not even intentional anymore. I just happens. But, guess what? We all get the same 24 hours a day every day. In order to step up the amount of time you spend exercising, you have to reduce the time you spend doing other things that you've always done. Less TV? Less reading? Less lazy time with family replaced by active time? You decide where you can afford to make the cuts so that you can reach your fitness goals. Are there areas of your life where you feel time is wasted or not well-spent? Be honest with yourself.
The beginning is always the hardest. Getting four hours of exercise per week is no longer a challenge, but I had such a hard time with it when I started out. Once you develop new routines and new habits, you get used to it - the changes just become part of life. I shower every day, I brush my teeth every day, I drive to work every weekday, I eat 5 meals a day, I exercise all but one day a week. If I skip ANY of those things, whether its the sleep or the exercise or a meal, I feel like I've missed something and I want to go back and get it done. Regular exercise is a part of life now. It's a part of the routine. Stick with it. It gets easier. It might never be easy for you to regularly exercise, but it will definitely become easier & a more natural part of your day if you keep at it. Your goal might not be 4 hours a week, it might be 1 hour a week. Just start. Start small & work your way up. Don't quit. Remember why you started. Keep your goal in mind. Make attainable goals that you can reach in relatively short periods of time so you can stay motivated. There is no quick fix or healthy and easy way to progress. You have to put in the work. So just do it!
Here's a photo of the Saturday morning track session with my sisters and my Love:
I love those people!!
Well, after those grueling workouts my Love was like "I don't know how you do it." It felt really good to be encouraged and to have someone take note of all the effort I'm putting into my fitness right now, but it also made me think back to the different phases I've gone through with exercise.
I remember talking to my doctor about 2 years ago when I was first diagnosed with my thyroid disorder and we covered both diet and exercise for weight maintenance/weight loss. He knew that I was attending boot camp three times a week and still gaining weight and he told me I'd probably have to do cardio (running) 2 or 3 times a week on top of the boot camp - and in addition to a complete makeover of my diet - if I was really determined to maintain or lose weight. I was horrified. Prior to the thyroid issues, 3 intense boot camp workouts per week would have been more than enough for my weight to stabilize! How in the world was I going to fit in two cardio sessions too? Why did I need to change my diet? I've never been a fast-food or junk-food junkie. I literally cried. Ugh.
Y'all. I listened to my doctor. I eliminated the foods he told me to eliminate. I did NOT starve myself (more on that in a later post). I ate different foods - not no food. I didn't fall for any quick fixes or gimmicks. I added the hard work of doing extra cardio sessions like my doctor told me to. I did everything that he told me to do and after two years of nothing but weight gain, my weight finally leveled off!
Guess what though? Putting in 4+ hours of exercise per week was So Hard in the beginning. It is difficult to change. We regularly spend time in the same ways. If you're used to spending an hour a day reading, 8 hours a day at work, 8 hours a night sleeping, 3 hours a day sitting in front of the TV, 2 hours a day with your family, etc. you will naturally and easily keep the same routine. You have a flow. Your time is divided up without even having to think about it. It's not even intentional anymore. I just happens. But, guess what? We all get the same 24 hours a day every day. In order to step up the amount of time you spend exercising, you have to reduce the time you spend doing other things that you've always done. Less TV? Less reading? Less lazy time with family replaced by active time? You decide where you can afford to make the cuts so that you can reach your fitness goals. Are there areas of your life where you feel time is wasted or not well-spent? Be honest with yourself.
The beginning is always the hardest. Getting four hours of exercise per week is no longer a challenge, but I had such a hard time with it when I started out. Once you develop new routines and new habits, you get used to it - the changes just become part of life. I shower every day, I brush my teeth every day, I drive to work every weekday, I eat 5 meals a day, I exercise all but one day a week. If I skip ANY of those things, whether its the sleep or the exercise or a meal, I feel like I've missed something and I want to go back and get it done. Regular exercise is a part of life now. It's a part of the routine. Stick with it. It gets easier. It might never be easy for you to regularly exercise, but it will definitely become easier & a more natural part of your day if you keep at it. Your goal might not be 4 hours a week, it might be 1 hour a week. Just start. Start small & work your way up. Don't quit. Remember why you started. Keep your goal in mind. Make attainable goals that you can reach in relatively short periods of time so you can stay motivated. There is no quick fix or healthy and easy way to progress. You have to put in the work. So just do it!
Sunday, August 11, 2013
How to Eat Healthier!
There is a trip I make once a week that is more critical to my fitness goals than all of the daily trips to the gym combined. This is what dictates what I eat and, thus, whether or not I'm meeting my goals:
If you want to eat better you need to make good choices about the food you keep accessible and within reach!! I go out to eat a couple of times a week but I prepare the vast majority of my food at home. I make sure to get:
- breakfast (ex. egg/egg whites, oats, greens, bacon for my Hon),
- all the main courses (chicken, fish, turkey), sides (sweet potatoes, veggies, rice),
- water,
- snacks (fruit, almonds, walnuts, greek yogurt, protein shakes/bars),
- and vitamins (calcium, iron).
I intentionally don't buy sodas, chips, sugary snacks, or other calorie-dense low-nutrient foods. Although Ryan & I both enjoy cheat meals and occasional indulgences, we know that if we buy junk food during our weekly shopping trips, we are going to eat junk food on a weekly basis. That's not the kind of lifestyle I'm looking for. I don't want junk food to be a regular part of my diet. I want to eat real whole natural foods. I want to pack the calories I take in throughout the day with the kinds of things my body needs in order to reach my goals.
If you're at a plateau or if you aren't progressing towards your goals as much as you had hoped, I suggest you take out your last grocery store receipt and try to identify the calorie-dense low-nutrient items on there that are holding you back.
I'll address restaurant food in another post!
Sunday, August 4, 2013
Slow Progress Is Still Progress!!
Let's be honest, it's hard to be patient. We all want a quick route to all of our goals, and sometimes it's hard to step back and look at how far we've come.
Proteins, carbs, veggies.
Big breakfast like usual.
More protein, carbs, and veggies - this time with some Walden Farms sauce for more flavor! Oh, and, lots of water all day every day.
I've done all kinds of things to track my progress including measurements, a body composition scale, pictures, etc. When I did my composition and measurements last Thursday I grew a little frustrated. Even though two weeks of working with a trainer has already helped me put on some serious muscle, I was frustrated at how little progress I have seen with fat loss despite clean eating and intense training. I know things won't happen overnight but I certainly expect to see some progress while working this hard!! I talked to my coach and found out I had read part of the plan wrong and was overeating by approximately 400 calories a day! Yeesh! What a huge mistake to make. My mistake was in eating the wrong portion sizes for two meals a day. It was frustrating knowing that I was sabotaging my own progress through those mistakes! I mean, if I'm going to throw an unnecessary 400 calories per day into my diet, I at least want to be eating something indulgent, not just too many potatoes lol
Anyways, now that I've caught my huge mistake I've made the necessary adjustments to my food intake and I'm super excited about what this week will bring! Even though I don't see a ton of visible changes, it's really nice when my hubby tells me how solid I feel or notices how big my triceps are getting. Yes, that's how we flirt and encourage each other in this household- in addition to the usual "you're pretty" I also hear things like "Hon, your arm muscles have definitely grown."
Here's some of the food I've eaten lately-
Um, yes please!
Proteins, carbs, veggies.
Big breakfast like usual.
More protein, carbs, and veggies - this time with some Walden Farms sauce for more flavor! Oh, and, lots of water all day every day.
Monday, July 29, 2013
What to Eat!?!
I can't possibly expound on all the benefits of every health food out there, but I can tell you what I incorporate into my daily diet in order to feel good, power through workouts, and not gain weight. Please note that these categories overlap into each other as well.
Benefits I look for:
Fruit tastes good y'all! It's nature's candy so why not include it in your diet?
My favorites: Apples (I eat an apple at least every other day), berries (daily with breakfast) and dates (sweet high-fiber deliciousness).
Veggies!
This, like fruit, is a high fiber category that will keep you full and help you digest your food properly. If you don't like these sorts of things, dress them up! I use everything from the basics like salt, to dressing or even molasses to get these just right!
My favorites: Broccoli, brussel sprouts, collard greens.
Leafy greens!
I usually mix these in with something because I'm not fond of eating salad... I typically throw some of my favorites, baby spinach and kale, in to my morning omelette or into a green smoothie so I can enjoy the benefits without feeling like I'm eating like a rabbit! If you are feeling more adventurous, try some kale chips! I tried some that were peppered with salt and sunflower seeds and they tasted quite good!
Protein all day!
This is the biggest part of my diet every day. This is what makes me feel satisfied after a meal and gives me so much of strength and calories I need to power through intense workouts. This is a category where the way you prepare your food is extremely important. A very lean breast of chicken can become a very fatty chicken breast if you smother it with sauce or cheese or if you fry it. Don't do it! If you need flavor, try some Walden Farms calorie-free dressing or light dressings like mustard. I try to stay away from processed foods, but Walden Farms products tend to include natural ingredients.
My favorites: chicken, turkey, fish, Greek yogurt, and even protein shakes
Good carbs!
This is a sensitive category for me because there are so many carbs that my body doesn't handle well. Not all carbs are bad. Don't believe the fads. If you're drinking all your carbs in a soda, that's not going to get you far in achieving any fitness goals; if you are pairing potatoes with your protein for dinner, that is going to be of great benefit in helping you achieve the level of fitness you're striving for!
I prefer to eat: sweet potatoes, steel cut oats (not just any old oatmeal), and I eat gluten free bread sparingly. If your body can handle it, eat some potatoes and brown rice!
Good fats!
Fats are good for you! Be sure to eat fats that help keep your metabolism up, that reduce cholesterol and reduce your risk of heart disease. I Intentionally Eat Fats Daily!
My favorite fats are avocados, nuts and nut butters (yes, I need a treat sometimes)!
As further proof that fats are good for you, here's my fatty bloodwork result for HDL for July 11, 2013.
You need calories calories calories apportioned into protein, good carbs and good fats, spread out in several small meals throughout the day to keep your body fueled and to keep your metabolism up if you are regularly engaging in intense cardiovascular and strength-training activities! Where you get those calories matters! A twinkie may have the same number of calories as a green smoothie but it will not provide your body with all of the same benefits necessary for an active fit lifestyle! Eat for the body you want!
Benefits I look for:
- High fiber content to keep you full
- Anti-oxidants to protect against cardiovascular disease and cancer
- Calcium for strong bones
- Vitamin C for tissue healing/growth
- Anti-inflammatory benefits
- High protein content, though not to the exclusion of good carbs/fats, to build muscle
Fruit tastes good y'all! It's nature's candy so why not include it in your diet?
My favorites: Apples (I eat an apple at least every other day), berries (daily with breakfast) and dates (sweet high-fiber deliciousness).
Veggies!
This, like fruit, is a high fiber category that will keep you full and help you digest your food properly. If you don't like these sorts of things, dress them up! I use everything from the basics like salt, to dressing or even molasses to get these just right!
My favorites: Broccoli, brussel sprouts, collard greens.
Leafy greens!
I usually mix these in with something because I'm not fond of eating salad... I typically throw some of my favorites, baby spinach and kale, in to my morning omelette or into a green smoothie so I can enjoy the benefits without feeling like I'm eating like a rabbit! If you are feeling more adventurous, try some kale chips! I tried some that were peppered with salt and sunflower seeds and they tasted quite good!
Protein all day!
This is the biggest part of my diet every day. This is what makes me feel satisfied after a meal and gives me so much of strength and calories I need to power through intense workouts. This is a category where the way you prepare your food is extremely important. A very lean breast of chicken can become a very fatty chicken breast if you smother it with sauce or cheese or if you fry it. Don't do it! If you need flavor, try some Walden Farms calorie-free dressing or light dressings like mustard. I try to stay away from processed foods, but Walden Farms products tend to include natural ingredients.
My favorites: chicken, turkey, fish, Greek yogurt, and even protein shakes
Good carbs!
This is a sensitive category for me because there are so many carbs that my body doesn't handle well. Not all carbs are bad. Don't believe the fads. If you're drinking all your carbs in a soda, that's not going to get you far in achieving any fitness goals; if you are pairing potatoes with your protein for dinner, that is going to be of great benefit in helping you achieve the level of fitness you're striving for!
I prefer to eat: sweet potatoes, steel cut oats (not just any old oatmeal), and I eat gluten free bread sparingly. If your body can handle it, eat some potatoes and brown rice!
Good fats!
Fats are good for you! Be sure to eat fats that help keep your metabolism up, that reduce cholesterol and reduce your risk of heart disease. I Intentionally Eat Fats Daily!
My favorite fats are avocados, nuts and nut butters (yes, I need a treat sometimes)!
As further proof that fats are good for you, here's my fatty bloodwork result for HDL for July 11, 2013.
You need calories calories calories apportioned into protein, good carbs and good fats, spread out in several small meals throughout the day to keep your body fueled and to keep your metabolism up if you are regularly engaging in intense cardiovascular and strength-training activities! Where you get those calories matters! A twinkie may have the same number of calories as a green smoothie but it will not provide your body with all of the same benefits necessary for an active fit lifestyle! Eat for the body you want!
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