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?

What will 2012 hold for you?

I know every year we make New Year’s Resolutions and intend to keep them!  Did you know only 8% will keep their resolutions? With 3 weeks of the New Year we give up! Not even 1 month! Why? Of course, there can be many reasons why. One of them is we don’t make SMART goals, so it is hard for us to see results and we just give up. Another reason is that we don’t make the goals known to other people, so we feel that we don’t have the support we need, or we know no one knows our goals, so we don’t hold ourselves accountable. 

How can we change this? How can we all be successful and keep our New Year’s Resolutions this year? Here are some ways that we can all stick with it this year. I want you to succeed no matter what your goal may be! Let’s work together to change the statistics. 

What exactly is a resolution? It is a formal expression of will or intent to do something. What is it you are expressing with intent that you want to do? Lose weight? Start a new exercise routine? Live a healthier life?  Set an example for your kids? Stop smoking? Make better choices?  Once you figure out what it is that your resolution will be, you need to break it down, plan for it! If you have no idea how to make it happen, then in 3 weeks you will give up! I would give up too! It is very overwhelming when you have no idea how to get from point A to point B.  Let’s map it out, a map of success, if you will. If you have picked your goal(s) already, that’s great. If not, think about it and then go through the steps below and make 2012 a successful year! 

I am going to pick my New Year’s Resolution to be weight loss (may make this easier for some of you).

I want to lose 25 pounds by March 1^st! 8 weeks, 25 pounds—that does not seem like an attainable goal to me. You would have to lose a little over 3 pounds a week. So to make sure I can keep my resolution to lose weight I am going to use the SMART principles. What are the SMART principles?

Specific

Measurable

Attainable

Realistic

Timely

Let’s start with a Specific goal. Losing 25 pounds is specific, so that was easy.

Measurable is next. We know that losing 3 pounds a week is great, but is it possible for you?  I would set a 6 month plan (timely) to lose 1 pound per week. This is not only measurable but it is also attainable. By changing a couple of things in your diet each week and working out 4 to 6 times a week you will easily lose 1 pound or more a week. This is also realistic! By slowly taking the weight off it will be easier to keep it off. You will also not give up when you see results every week, instead of dropping 8 pounds of water weight then hitting a wall the next week, causing you to become discouraged and giving up. By breaking down the specific goal into smaller steps, the goal becomes more realistic, more attainable, and you are more likely to achieve it.

What are some of the things you actually need to do to drop the pound or more a week? Start by planning your lifestyle change. The first thing and most important thing to look at is your food intake. Take 1 week and write down everything you eat, how much, and what time you are eating.  Figure out what needs to change! If you need help, that is what I am here for. We can go over your one-week food list and figure out what needs to change. Once we have made the changes on paper, we need to plan how to make the weight loss happen. Planning out the week’s meals and snacks is what we will be doing together. You will be more likely to stay on track if it is “done for you”. 

Second, schedule your workouts! If you know when and how you will get them in, you will! For me, early morning is the best; if I don’t get it in first thing I just won’t do it! So you need to figure out the best time for you and do it! Make sure you have strength training scheduled in no less than 2 days a week and just cardio days 2 or 3 days. Those of you who come to Kettlebell Boot Camp have the strength covered. 

Example of a good schedule:

Monday - Kettlebell Boot Camp

Tuesday - your favorite cardio (elliptical, spin class, running) 

Wednesday - KBBC

Thursday - favorite cardio again

Friday - KBBC

Saturday – yoga

Sunday - day of active rest

Once you have planned out how to get you to your goals, all you have to do is actually do it! Whatever your reason is for losing weight, it is an attainable goal! Make sure not only to check in with the scale; also have your body fat, measurements, and pictures taken at the start of your journey. Check in every 6 weeks to track your progress; it is not just the number on the scale, it is how you feel! 

One last thing to think about if you have a resolution this year - tell someone what your goal is; seek out support to help you keep it. We are more likely to stick with it if we “put it out there”, so to speak. When you do you will find support and you won’t want to let anyone down, so PUT IT OUT THERE!!!!

Top 10 Super Foods to kick your Metabolism and Energy into High Gear!

1. High Fiber Cereal - look for 5 grams or more of Fiber and no more than 8g of sugar. I

like to have at least one hot cereal (rolled oats) and one cold (Kashi Go Lean Crunch).

2. Apples - Okay, any fresh fruit will do, but apples are so easy to grab and go, we

always have them on hand. Make it easy on yourself and have at least 2 different fresh

fruits you can choose to eat each day. This week I have apple slices and grapes on hand.

3. Almonds - Your "portable protein" - the perfect emergency snack or pair it up with a

fruit or veggie. High in metabolism-boosting Protein and Healthy Fats. But it is easy to

eat too many - measure out 1/4 cup servings and stick in a snack size baggie.

4. Eggs - Yes, they ARE good for you. They are considered the gold standard of protein

quality because of their superior amino acid content. It takes less than 3 minutes to

prepare an egg. One of my favorite on-the-go egg tips: microwave your eggs in a coffee

cup (lightly coated with olive oil for easy clean up). Your egg is now the perfect shape to

top a whole wheat English muffin and eat on the run.

5. Spinach - This super veggie goes with everything. At only 5 calories per cup how

could it not?! Use in omelets, wraps, salads, side dishes...the list goes on.

6. Greek Yogurt - great source of protein and the live cultures help boost immunity. Goes great

 high fiber cereals. HOWEVER: Avoid choosing brands that contain added sugar – especially High Fructose Corn Syrup. Read the ingredients!