: self.com

: self.com

Check out this link for 7 great Peanut butter breakfast Recipes

What is clean eating, and how does it help with weight loss?

When working towards a fitness goal, changing what you eat is very important in order to reach that goal. It is also important to know that how and what to change makes a difference. You can’t just say you’re going on a diet, eat a few “healthy” things, and then go back to your old way of eating after your “diet” is over.

Is this your idea of a healthier diet: shake for breakfast, salad for lunch, and a well-balanced full dinner? Well, unfortunately, this is not going to work for the long haul; it may not even work for the short haul.     Changing your diet is the hardest thing to face when changing to a healthy lifestyle and improving one’s health. Most people are used to eating highly processed foods and large portions. Breaking away from this can be difficult, but not impossible. 

Before I go on to how to make the changes so they will be sustainable for you, I want to explain to you what “eating clean” means.

Eating clean is the practice of eating whole, natural foods like vegetables, fruits, lean protein and complex carbs. It also means staying away from junk food that normally makes up the S.A.D! (Standard American Diet).

Foods that fall into the S.A.D.:

-          Man-made sugar

-          Bad fats (hydrogenated trans fat)

-          Preservatives

-          White grains

-          Any other ingredients that are unnecessary 

Just remember, if it is “man-made” it is not clean.

Here are the practices a person who eats clean generally follows:

• Eliminates refined sugar
• Cooks healthy meals
• Packs healthy meals
• Makes healthy choices when dining out
• Drinks a lot of water
• Eats 5-6 small meals per day
• Eliminates alcoholic beverages (or significantly limits them)
• Always eats breakfast

Eating clean can be a major transition for a majority of people due to addictions to sugar, white bread and fast food. It takes discipline to make eating clean a habit, but it is possible and has so many long-term health benefits.

So this is what “clean eating” is, and it is a great way to make sure you are healthy. However, I don’t suggest you wake up tomorrow and change everything 100%! This needs to be something that is sustainable, remember. I would suggest starting with one thing at a time and slowly making the transition. I myself do follow the eating clean practices 80% of the time. If you plan ahead, you will succeed! Are you wondering why I said I only follow it 80% of the time? LIFE! I am not perfect; I eat out, I eat cookies, I have a Margarita once in a while, and I eat over at family’s and friends’ houses. We can only control so much, but what we can control we must especially do when we are trying to lose weight.

Why does eating clean work?

Think about it! If you are eating veggies, fruits, lean protein, and complex carbs, how can you not lose weight? If you have even looked at my meal plan you have seen that what I recommend is 90% clean. If you were one of the ones who actually followed it, you have seen results. Processed foods contain chemicals, preservatives, toxins, artificial sweeteners, food coloring, and even pesticide residues. The more processed foods you consume, the higher the level of the irritants. Our bodies then become overloaded and can’t remove the toxins through the natural process. They start to build up in our system and cause our metabolism to slow down. Do you really want that to happen? I know I don’t!

So if you really want to lose weight and change your lifestyle, start small. Do you eat within 1 hour of waking? Do you eat every 2-3 hours (5-6 small meals a day)? Drink lots of water? Look back at the practices, see which ones you already follow and then pick the next one to incorporate into your life.

As always, please contact me if you have any question or concerns; I am always here to help.

What are you eating?

Last week in class we had a brief discussion about processed meats and what they were, exactly. So I wanted to share some information with everyone, not just about processed meats but all processed foods.

Let’s start with the definition of processed food – it is commercially-prepared food designed for ease of consumption. Products designated as convenience foods are often prepared foods that can be sold as hot, ready-to-eat dishes; as room-temperature, shelf-stable products; or as refrigerated or frozen products that require minimal preparation (typically just heating).

Also, the definition of food processing- Food processing is the set of methods and techniques used to transform raw ingredients into food or to transform food into other forms for consumption by humans or animals, either in the home or by the food processing industry. Food processing typically takes clean, harvested crops or butchered animal products and uses these to produce attractive, marketable and often long shelf-life food products. Similar processes are used to produce animal feed.

So basically any food that is not in its natural state is processed; it’s that simple.  In this world of convenience food, it is so easy to grab something we can just heat up, pick up in the drive-thru, or buy from the chain restaurant on the way home after our busy day. If it is convenient, it is mostly processed, unless of course it is a piece of fruit or raw nuts.  Here are some examples of processed foods we buy in the grocery store on a regular basis:

• canned foods with large amounts of sodium or fat
• breads and pastas made with refined white flour instead of whole grains
• packaged high-calorie snack foods, such as chips and candies
• frozen fish sticks and frozen dinners that are high in sodium
• packaged cakes and cookies
• boxed meal mixes that are high in fat and sodium
• sugary breakfast cereals
• processed meats

The talk we had after class was about processed meats and what they are. Researchers have found a link between processed meats and pancreatic cancer. Yes, this is something to be concerned about, and not just processed meats but all processed foods.  If you are buying filet, skirt steak or London broil, it isn’t processed, unless you buy them pre-marinated.  Sausage and bacon are processed. Also, Hormel meats or any like them are processed too.  When you eat out, you are also eating processed meats and foods.  So many foods are processed today that it is hard to avoid them. I myself find it hard on a daily basis! Life is much easier when you can grab and go! But you will feel better and it will be easier to drop a few pounds if you can avoid these.
We all have busy schedules, running here and there all the time! The only way to try and make sure I avoid eating out and hitting the drive-thru is by planning. I try to look at the week ahead to see what I can do ahead of time, what nights I can use a Chef Cristin dinner and what nights I will be cooking. I try to plan lunch and breakfast too. Since I leave the house early, I can’t always sit down and eat, so I grab a protein shake. Yes, they are processed also. I do try and find the one with the best ingredients, and I don’t use whey any more, only vegan protein. I try to stay away from protein bars but keep some on hand in case I need something on the go.
Another thing in our diets (not mine) are artificial sweeteners; they have not only been known to cause a wide range of medical problems, but our bodies do not process them; they sit around and cause us to gain weight. If you must use something in your coffee, just use sugar. I know a lot of people are addicted to the artificial sweeteners. Start slowly taking yourself off them; you will be better off. 
I am sure you have heard before that the best way to avoid the “bad” foods at the grocery store is to stay on the outside aisles. Produce, fresh meats and frozen foods are all you really do need, but is it all we want? Even then you do have to be careful about what you are picking.  Any food the distributor needs to stay fresh longer and last longer has been processed. When you are shopping, look at the labels. Why eat things you can’t pronounce? I know it takes more time to prepare food from scratch, but it is well worth it. Years ago we did not have these processed foods available to us and we did just fine then! Make your own marinade from fresh or dried herbs; make your own salad dressing; season your meats and other food with real ingredients, not a bottle of processed sauce.
Everyone knows I believe in everything in moderation, this included. I am not telling you that you cannot ever eat out again or you can never go to a drive-thru again. I am just telling you to think ahead, not just for this week but for the rest of your life! Do you want to take a chance with all the chemicals they are adding to the food?? I don’t know why cancer, heart disease, and diabetes are on the rise and I cannot say it is because of all processed foods, but more and more research is showing a connection. Life is short enough; I don’t want take any chances to make it shorter, do you?! 

Week 1 down of the 6 Week Body Transformation challenge

WOW! First week down of the 6 week Body Transformation Challenge, and everyone is doing great! Everyone worked hard, pushing past their limits and still having fun! I love doing these challenges a few times a year. All the "core" ladies really push themselves to work harder and stay on track. They add a little more weight, move a little faster, and swear a little more.

As for the "newbies", they come in and work hard the first week and get into the grove, then watch out on the second week, they push harder and faster to "catch up".

One of my favorite things in having new ladies join us all the time is the reaction to me when I say "push-ups are next". Some tell me they can't do them; others go to the floor and hope they can. I tell everyone to start on the wall and go from there. I know you are thinking, “how is this your favorite thing”, right? On week 4 I love watching as they go into the push-ups with ease and confidence, knowing they can do it!!!! Knowing that in just 4 weeks they are STRONGER, have more ENDURANCE, feel more EMPOWERED, and feel and look better. It’s the reason I LOVE what I do!!!  

When I started my fitness journey six years ago I couldn't do one push-up on the floor; I couldn't run 6 laps; I couldn't do burpees. Now I CAN! I am empowered by each and every workout we do. Doing snatches with a 25 pound kettlebell is nothing I would have thought of doing back then; now it’s a piece of cake.

We all live our lives each day, but are we truly living? If walking up and down steps is a challenge, tying your shoes is difficult, getting up from a chair is hard, not being able to run and play with your children - I don't know about you, but I don't call that living. Six years ago in March the doctor wanted me to have my gallbladder removed.  I was eating too many fatty foods and had a lot of problems. I also weighed 200 pounds. Not once was I told to change my diet or start exercising. I did not want to have another surgery or buy a size 16 pants. What was I going to do?  I was going to change!

That was my breaking point. What will yours be?