Tag Archives: nutrition
Posted in #fitspiration, #motivation, #Ownit, being fit, benefits of exerxise, dangerous diets, exercise, fitspiration, fitting in exercise, Health and Wellness, healthandwellness, healthy living, Uncategorized
Tags: beingfat, Eating Disorders, Fitness, health, Health and Wellness, healthy, inadequate, life, mental health, mental health disorders, mindbodysoul, negative thoughts, nutrition, Nutrition and Weight Loss Specialist, personal trainer, unhealthy
(By Scott Reid**)
With every New Year it seems a new fitness fad comes along, promising quick or instant results with very little work. But we all know that if something seems too good to be true, it probably is, and when it comes to our health some fads are not only a waste of time, they can actually be harmful.
So, let’s pledge to make 2018 fitness-fad free! Good old-fashioned exercise and nutrition are what is needed to get in shape and there are no quick fixes unfortunately. Here is a quick guide to the top fitness fads to be avoided this year.
- Cutting out all carbohydrates
One of the reasons this fad is still popular is to start with, if you stop eating carbs you will see a rapid weight-loss, but this is due to water loss rather than any kind of fat loss, and it will soon balance out again.
But if you are trying to work out and exercise to build up a good physique, you need carbs for energy and to perform at your best. If you want to increase muscle mass and have stable, consistent energy levels, then you need to eat some carbohydrates.
- Eating Small Meals Every Couple of Hours
There is a myth that if you eat small meals regularly it helps to cut down fat by boosting your metabolism but the difference between this and eating fewer larger meals is actually negligible – it’s just another fitness fad.
In fact, if you are eating every few hours, your body is constantly digesting food which can make you lack energy and feel very lethargic, making it hard to concentrate and get tasks done during the day.
The best time to eat meals is when you feel hungry and when it suits your body and your lifestyle. There is no magic timing procedure for eating which results in weight loss.
- Only eating one type of food
We’ve all heard of the notorious cabbage soup diet and no doubt seen numerous detox programs which advocate giving your body or system a break by only eating one type of fruit or vegetable all day.
These are just bad fitness fads. Your body needs a variety of food groups to stay balanced and get all of the nutrients you need to keep going all day. Eating just grapes for a day doesn’t rest your system; it pushes it out of whack and will probably give you an upset stomach for your troubles.
A balanced diet, with real nutritious food, is the way to go – don’t cut out particular food groups and don’t rely on only one food even if only for a day – it really won’t have any kind of positive impact on your overall health.
This goes hand in hand with cleansing routines – these are fads which often proclaim eating a single food to cleanse your system – let’s knock these on the head for 2018.
Try something like the 105 Plan.
- Changing your exercise routine each time
There is a new fad out there about changing up your exercise routine, never doing the same exercise twice, with the bizarre premise that your muscles will get used to the routine otherwise and stop responding.
Muscles don’t work that way – they respond to whatever movement you carry out so if you are not seeing results then you are not working out hard enough or correctly so seek advice from a personal trainer. It may be that you need to add some more weights to increase the challenge.
However, if you constantly change what you are doing, how can you measure results as you will be exercising different muscle groups each time, with no consistent approach? This is a fad which doesn’t work.
It’s great to vary your exercise but just jumping from one thing to another every day isn’t going to produce any kind of consistent results.
There are many fitness fads out there and no doubt new ones will spring up throughout the year endorsed by some celebrity or other and picked up by the media as the latest and best way to get fit, reduce fat or whatever it might be.
But anyone who is serious about their health and fitness knows full well that these types of fads are just that – fashionable trends which will be discredited and disappear as quickly as they arrived and should just be ignored.
The only way to get fit and healthy is to change the way you eat, to a healthy balanced diet, on a permanent basis, and to include regular exercise into your daily routine. It’s that simple. Unfortunately, it involves gradual change and hard work, whereas our society seems to demand instant results, which is why all these fitness fads become popular in the first place.
Rather than spend a fortune on the latest fad, only to be disappointed, let’s all agree to make 2018 fitness-fad free.
(** The views and opinions expressed in this post are that of the writer.)
This morning I only managed to get a 25 minute walk in because I had physio before work. But, 25 minutes is better than nothing. I followed up my walk with 2 eggs and a homemade pumpkin spice latte (see my healthy recipe in my last post).
During the morning, I snacked here and there on date bites. And for lunch I finished off my salad with chicken and had a half a cup of cherries.
At 4:30 I had an apple for a little carb snack prior to my gym sesh.
For dinner I had leftover mixed veggies and half a pork chop. And later in the evening I was still really hungry and had an early morning workout planned for the next morning so I chowed on some salad and plantains.
I was up bright and early this morning to get a good workout in at the gym. It’s going to be a long day as I have to teach boot camp after work and then I’m going on a little hike with a friend. That being said, I refueled with two eggs and one of my hash browns. As well as my morning coffee.
This morning and this afternoon I’ve been snacking on and off on coconut date bite things. They’re a good little snack and dates are a perfect pre-workout fuel (even better with coconut).
For lunch I had mixed veggies, half a chicken breast, and leftover soggy salad (try not to be jealous).
Prior to boot camp, I snacked on an apple. And for dinner, post-boot camp and post- hike, I had Rappie Pie. This is an Acadian dish and it’s my favorite food in the whole world. It consists mostly of potatoes, chicken broth, and chicken. It looks gross but it makes my mouth water just thinking about it.
I wanted to sleep in soooo badly this morning. I was exhausted and cozy and my cat was sleeping by my head, purring away. But, I dragged my butt out of bed for an extended early morning walk. When I got back home I indulged in my coffee and had eggs and prosciutto for breakfast.
Thursdays are my big day at the gym. I head to the gym right from work and work our for 1.5-2 hours, then I finish my evening off with a Zumba class. (The last two weeks there has been no classes.) Therefore, on Thursdays, I normally try to fuel up moreso than on any other day of the week. So, at 11 am I snacked on a blueberry smoothie I made this morning (blueberries, a few cherries, unsweetened almond milk, water, and a spoonful of ground flax and ground blueberry powder). It was perfect and I needed the boost.
For lunch I had a salad of mixed greens, cherry tomatoes, mandarin oranges, red onion, cranberries, and almonds. I also added some tuna in for protein. I have to say, I wasn’t sure when I dumped the tuna on top of the oranges and cranberries, but it was actually really good.
This afternoon I snacked on apple slices. It was my pre-workout snack. I hit the gym right after work and aside from my warm up, I spent most of the two hours lifting. At about 7:15 I ate a Larabar to keep me going thru Zumba class and to tide me over until I could finally eat dinner.
Because I’m working out for long on Thursdays, I usually fully expect dinner to be a late one and I almost always eat a bit more pre and post-workout. But this night I wasn’t overly hungry. I made a medley of mixed zucchini and cherry tomatoes and had a pesto glazed pork medallion as my protein.
I am a huge pumpkin spice fan. Huge. In fact, I look forward to this time of year – all the time! I am obsessed with everything pumpkin and I love me a good pumpkin spice latte.
That being said, although I love a good PSL, they aren’t the healthiest option and are loaded with sugar (and who knows what else!). So, if I deem myself favoring one, it is definitely a treat. In the meantime, if I feel like I want to partake in the seasonal goodness, I make my own healthier version of a Pumpkin Spice Latte (I made one this morning).
Here’s what you need
- 1 cup milk of choice (I used unsweetened vanilla almond milk)
- 1-3 tbsp pumpkin purée (I went on the side of 3 tbs)
- 1 tsp of pure vanilla (not vanilla extract)
- ⅛ tsp ground cinnamon
- tiny pinch ground nutmeg
- tiny pinch ground ginger
- ½ cup strong coffee
- *1-3 dates
- Add the milk and pumpkin to a small pot. Heat over medium-low heat, stirring constantly with a whisk, until the mixture begins to simmer. Add in the vanilla, cinnamon, and nutmeg (*if you like your latte a bit sweeter, this is where you add the dates. Let them simmer in the wet mixture and they will literally sweeten the pot). Whisk the mixture until it becomes frothy.
- Add the coffee to a large mug, and pour the milk mixture on top.
- If you fancy yourself a Frappuccino type, let both the pumpkin mixture and the coffee cool (make the night before and let sit in the fridge), toss in the blender or Bullet with some cubes of ice and blend away.
If you want to make your drink even fancier by adding whipped cream, make this healthy version:
- One can of full fat coconut milk (Put in freezer to freeze). Once it’s frozen, remove and let sit in room temperature for 30 minutes. Flip the can upside down and open from the bottom. The coconut water separates from the milk (you can save the water to drink or for other recipes).
- Dump the coconut milk into a mixing bowl (or blender) and whip it on high until you get a nice whippy, fluffy consistency. Add in a little vanilla (or a dusting of Stevia or teaspoon of date water if you prefer it a bit sweeter) and continue whipping.
- Add the whip to your drink and dust with cinnamon.
Tags: #whole30, #whole30compliant, #wholefoodchallenge, eat clean, eating clean, eating colors, eating healthy, Fitness, fitness and nutrition, fitness tips, food, Healthy Choices, healthy eating, healthy food, healthy recipes, Inspiration, nutrition, PSL, pumpkin recipes, Pumpkin spice latte, pumpkin treats, Whole 30, whole foods
Since I am a huge fanatic of the Whole 30 program, and have blogged and bragged about starting the program this week, I have decided to journal my experience with it. As you may know, this is not my first rodeo with the Whole 30. And, of course, results will vary each time and for each person. But I am stoked about this time around and could not wait to get started. (Don’t think, however, that I didn’t ram my face with some chocolate last night.)
Day 1 – My alarm went off this morning at 6am and I jumped out of bed to get rolling for my morning walk. Already was filled with excitement about my food path for the next 30 days. Once I returned home, I started my morning brew and once I was showered, I drank my coffee with a little unsweetened almond milk, and cooked up 2 eggs. Just plain. Fried in a pan. Simple and delicious.
By 11am I was starting to feel a little hungry. This really is nothing new for me. Since I’m up so early and work out so often (I hit the gym yesterday morning for an hour and a half, then went on an 8.5 k walk like night, and up early this morning for a 3 k pre-work walk), I’m usually hungry all the time. Instead of stuffing my face with something, I settled my stomach growls with another cuppa joe (with almond milk). I also drink water consistently throughout the day.
My lunch consisted of a small portion of chicken breast and some mixed veggies which I made in advance. One sort-of challenge about Whole 30-ing is that I do find I have to actually meal prep. Especially if I am going out of town for a night or two. I can’t just skip down to the deli to grab a quick meal as almost everything is processed (breaded or sauced or mixed). So, last night I made a nice, healthy meal for lunch. My coworker and I also went on a good walk during out break (which I thought I might collapse from heat stroke, but alas, I made it) and I did stop at the grocery store to grab a few things…including a peach for a walk-back snack.
Yesterday was about 34 degrees with the humidex and our AC was spazzed out at work. I had to teach boot camp after work so around 4pm I ate an apple. I needed something cool and fresh and carby. After my class (where I guzzled about 7 gallons of water), I ate dinner of small pork chop and a cauliflower pancake (riced cauliflower, one egg, garlic).
I had also meal prepped for the next few days since I’ll be out of town and made my first batch of cabbage rolls (recipe to follow). And, once they were finished cooking and since I was still quite hungry, I had one.
And that completes day 1 of my Whole 30.
Posted in #inspiration, #motivation, #Ownit, accomplish, balanced diets, being fit, benefits of carbs, benefits of exerxise, bootcamp, elimination diets, exercise, fitness classes, fitspiration, fitting in exercise, healthy eating, healthy living, restrictive diets, Uncategorized
Tags: #cleaneating, #whole30, #whole30compliant, 30 Day Whole Food Challenge, boot camp, bootcamp, clean eating, eat clean, eating clean, Fitness, fitness and nutrition, food, Healhy Choices, health, health issues, healthy eating, nutrition, Whole 30, whole foods, whole30fooddiary