Hi! Remember me? I have been such a slacker at blogging lately. I’m at the end of a one-month slump but now I am back. My heart, mind, body and soul have been battered lately, in more ways than one, and I’ve had a hard time focusing on myself or our nutrition. It’s been one thing after another but I have not given up. Yes, there’s been pizza, ice cream, and other indulgences; but I have taken what I’ve learned and continued to use it. I’ve made bad choices but I’ve made good choices, too.
I endured a little bit of a humiliating and humbling weekend at a women’s fitness retreat where I was once again the fat girl. (you can read about that right here if you like.) But, I am so sick of using that as an excuse in my life that I didn’t let it bother me this time. I kicked a$$ at that retreat while at the same time I was having my backside handed back to me around every turn. It was so scary. And painful. And I hated it. And loved it. And I’m still exhausted.
It felt frickin’ amazing.
I enjoy feeling amazing (who doesn’t?) so I suppose I better get back on the wagon and do something about the rest of these pounds I need to shed. Which leads me to the intended subject of this blog entry: nutrition.
I thought I would blog over here about the nutrition information I was given over the weekend, during a seminar about healthy eating. I feel like it goes hand-in-hand with my personal quest to become a runner (and a not-overweight one at that!) The funny thing about these guidelines, is this: I was just talking to a woman who has a child in my daughter’s dance class and she has lost an outstanding amount of weight She looks so amazing and healthy and happy. When I asked her what she had done to accomplish it, she was very vague. “Oh, I don’t know,” she says. “I read this book, and this book, and I don’t count calories or fat. I exercise. I watch carbohydrates, but don’t really eliminate those either. I don’t really know.”
Um, whaaaaat? How can you not KNOW?
Well, the trainer from the retreat was sort of the same way. She’s all “I don’t count calories or fat or carbohydrates. I exercise every day and I eat right. As natural as possible.”
Excuuuse me? That’s it??!?
She gave us these guidelines to follow and she claims that if we do, we are almost guaranteed fat loss and healthy living for life. No (or minimal) counting, little measuring, no journaling. It’s a proven method and apparently these women know the secret I’ve been looking for since March.
Heather’s 11 Nutrition Principles
1. Prepare, prepare, prepare. Spend time getting all of your fresh foods ready for quick consumption. Chop, measure and store all ingredients for recipes for the week, marinate meats ahead and cook in one day or freeze for later.
2. Eat a lean protein based diet. You should strive for .8 to 1 g. of protein per pound of desired body weight every day. So if your goal weight is 150 for example, you’d want to eat 120 to 150 g. of daily protein. She said it really doesn’t matter where the protein comes from, either. Awesome!
3. Stay away from processed food.
4. Eat your veggies and your fruits. For fat loss, avoid more than 2 servings of fruit each day. Enjoy non-starchy vegetables in unlimited amounts.
Tip: always eat your fruits/vegetables/protein before any carbohydrates. Sometimes you’re no longer hungry enough to justify the calories!
5. Do not each 3 large meals each day. Eat 5-6 small meals, instead.
6. Do not drink anything with more than 0 calories. (recovery drinks and protein smoothies are excluded from this rule if you are using them to replace a snack.)
7. Eat your breakfast every day. Find ways to make it happen. Cook ahead and microwave or try protein smoothies on busy mornings.
8. Follow the 80% rule (for normal living) or 90% rule (fat loss.)
This means you must be compliant to “the plan” for 90% of your meals to achieve fat loss. For example, 5 daily meals x 7 days in a week= 35 meals. This means that for 31 meals in your week, you must be compliant. For four meals you can allow yourself a little wiggle room. The idea is to bend, but not break. Cheat meals: not cheat days, cheat weekends, or cheat weeks.
Along with the 90% rule is the 90% kitchen, 10% gym theory. Many health experts say you can work out until you drop, every day and not achieve fat loss until you modify your diet.
9. Don’t go nuts with your 10%. Still try to make decent, healthy choices on “cheat” meals.
10. Eat for your activity. Eat only carbs and protein after exercise, for at least 45 minutes to an hour. Avoid fats post-workout. Reduce your intake on “lazy” days, increase intake on “busy/active” days. “Have the candy bar, but go for a long run first.”
11. Don’t keep junk in your home.
She also said you should try to take 10 minutes to eat 10 of something: raisins, nuts, etc. Do this daily. Get back to tasting your food!
This sounds like such a no-brainer! So who’s with me? I’m going to try this for a few weeks and see what happens……..