Category Archives: Diet
Carbs
Carbs – To eat or not to eat…
Isn’t really the question.
What you should actually ask yourself is, “Where should I be getting my carbs from?” and “And how many should I eat on any given day?”
You need some carbs. How many you need exactly is dependent upon the activities you are doing.
Especially when I was lifting and doing very little cardio, I found that I felt best when eating relatively no carbs.
Now that my workouts are more cardiovascular, I find that I need to eat more carbs than before.
BUT that doesn’t mean that I’m gorging myself and pasta and stuffing myself with all of those simple sugar power gels and drinks. You don’t need to “carbo-load” they way that people often do.
Anytime I need to fill up or replenish my glycogen stores, I eat whole,natural, unprocessed and unrefined carbohydrates.
I’ve always gotten a large portion of my carbs from veggies. Now that my body is craving more carbs with the increase of aerobic exercise in my circuit training, I’m finding that I’m craving more fruits and even occasionally some white rice and potatoes.
I’m sure some of you will be surprised by the fact that I said WHITE RICE over BROWN RICE, but my stance on “whole grains” is an issue for another post.
The point of this post is that you do NEED CARBS. You just don’t need to eat pasta, oatmeal and bread to get what you need.
Honestly, depending on your level of activity, your body may be satisfied if you just eat some nuts and veggies. If you workouts are intense and you are doing more cardiovascular activities, you may find that you deplete your glycogen stores more and that you crave more carbs after your workout. Fruit is a great way to get some extra carbs because fruit also contains essential vitamins and minerals.
And if you need quick acting carbs to replenish your depleted stores, potatoes and white rice, yes white rice, are a great way to get the carbs you need.
How many carbs you need exactly is dependent on YOUR level of activity. Not what your friend or neighbor or trainer eats.
Too many carbs can lead to fat retention and the “carb belly.”
BUT consuming too few carbs can also hinder your progress. Sometimes you need to eat a few more carbs or “carb cycle” (high carb and low carb days) to get off that last little bit of fat or to enhance your performance.
So experiment. Take a look at your diet. Have you been severely restricting carbs but are struggling to get off that last little bit of fat? Has your performance lagged? Have you failed to lose any fat?
Your carb intake, or the types of carbs you are consuming, may have something to do with it.
Perfection
We all “know” that no one is perfect – that we will never be perfect.
Yet we all try to achieve perfection in our diet and exercise programs.
If we “know” that perfection is unattainable, WHY ARE WE PRESSURING OURSELVES TO ATTAIN IT!?!
DON’T DO IT!!
Slip ups, mistakes are going to happen, but they don’t mean that we’ve failed or that we should just give up trying because we weren’t able to be “perfect.”
I’ve tried to attain perfection according to other diet and exercise programs and I’ve always fallen short. It wasn’t for lack of trying, but I just couldn’t follow their rules every day, all day. There were just times when I was too worn out/stressed/busy/on vacation to be able to stick to all of the rules.
So what happened when I slipped up?
I gave up.
But I realized I would never achieve my goals if I gave up every time I made a “mistake” – every time I cheated on my diet or missed a workout.
I couldn’t let one cheat or one missed workout lead to a week of bingeing or a week off from working out.
I had to change the expectations I had for myself.
I could seek perfection, but my definition of perfection had to include room for cheats and missed workouts. I couldn’t expect myself to be perfect 100% of the time.
BUT I could expect myself to achieve perfection 80% of the time with room for cheats or missed workouts 20% of the time.
I didn’t necessarily want to encourage cheats or missed workouts, but I had to expect that from time to time they may happen and that I could still reach my goals if I was “perfect” 80% of the time.
I stopped looking at reaching my health and fitness goals as an all or nothing thing, but a journey that I had to enjoy.
Plus I found that expecting perfection only 80% of the time lessened the pressure I felt and actually helped me stick to my program more consistently than I ever had before.
If I went on vacation, I didn’t force myself to stick to my diet if there was a dessert I really wanted to indulge in. I didn’t force myself to workout if we were all enjoying lounging by the pool.
But I found that because I wasn’t “forcing myself” to do certain things, I almost had more desire to do them even while on vacation than I ever had before.
And because I allowed myself to enjoy the times I did choose to cheat, it was easy to go straight back to my diet and exercise program when I got back from vacation.
I found a way to strict a balance between perfection and enjoyment of life. You can achieve your goals without sacrificing everything that you enjoy to do so.
You just have to accept that there will be setbacks along the way. And you can’t let them get you down. There will be mistakes and cheats and missed workouts that might upset you at that moment, but they won’t matter if you just accept them and move on.
Perfection isn’t important. Getting right back on track when you cheat or miss a workout is what matters.
It is what makes you stronger and will help you accomplish your goals.
So don’t force yourself to be perfect 100% of the time. Seek perfection 80% of the time and you will find much more success and enjoyment.
The good, the bad and the simply stupid
The Olympics have begun! Anyone else excited!?!
What do you think about skimpy workout clothes for women? Some women feel that they are more comfortable while others believe that skimpy workout clothes are negatively impacting the image of women’s athletics…Either way, the cold London weather may keep beach volleyball players from strutting their stuff in bikinis! Will ratings take a hit!?!
The Good
- I like this quote: “Even when the going gets rough, never forget why you started!” Sometimes I think we get so focused on our failure at that moment that we forget to remember why we are even doing any of it in the first place!
- Here is an interesting article about the Olympics. It is exciting to hear that more and more women are participating!
- This isn’t really good but it is an interesting article about why it may be harder to stay focused on your goals when you are stressed!
The Bad
- I HATE hearing that someone penalizes him or herself because they don’t workout or stick to their diet. Don’t penalize yourself for a slip up! Everyone is going to slip up every once in a while. Instead REWARD yourself for doing the right thing! We want positive reinforcement people!
- I disliked this article from the very first couple of sentences. While it is a great idea to keep a food journal, never eating out and never skipping meals is just too unrealistic. The diet that people will STICK TO is one that is easy to fit into their lifestyle. You CAN make a diet work even if you do have to eat out or skip a meal! I actually think that the ability to eat out and even skip a meal is what makes Primal such a great diet and so easy to stick to!
The Simply Stupid
- TAKE SOME TIME OFF! Too often I hear people complain that they are run down or not getting the results they want when they are working their butts off. Most of the time it is because they never give their body a chance to recover. Your muscles grow when they have time to rest and rebuild! Recovery is an ESSENTIAL part of any training regime. If you don’t rest enough, all or your hard work won’t pay off as much as it could!
- Really!?! Decreases cellulite? Strengthens and increases flexibility?!?! And all you have to do is stand on it and it shakes!?! WHAT!!!! Oh but if that isn’t enough you can get the Power Step and do other moves that really have nothing to do with their supposed technology! AHHHH! And the worst thing about all of this was the trainer endorsing the system!
Blast cellulite! “You can get a better workout in just 10 minutes than you would get in one hour on the treadmill!”
Look at all the moves you can do on it that have nothing to do with the shaking step!
Uhm….Red chips serve as a stop sign to help people stop eating!?! I guess this could work…I mean it is way too hard to just take out a serving size or pay attention to the fact that your stomach is full….
Eating Well Out
One of the most common excuses I hear as to why people can’t stick to a diet is because they are traveling to much or just don’t have the time to cook.
Please skip the croutons and the sundaes…unless you’re planning to cheat!
While I think it is always possible to be able to prepare quick and easy meals that you can take with you, you can also ALWAYS find a fairly decent Primal option on any restaurant menu.
Ryan and I packed up all of our kitchen stuff and had to eat out for about a week while we were moving.
We didn’t have to sacrifice our diet though just because we ate out. For example, when a friend invited us to sushi, we went and got sashimi.
PURE PROTEIN!
Honestly, eating out is just AN EXCUSE to not eat well.
For one, there is almost always some MEAT option on the menu. There is usually some chicken option even if you have to ask for the sauce on the side. You can even get a burger and take off the bun. Yea so the meat won’t be grass-fed, but still….it isn’t fried or carb-laden! AND you don’t have to get the carb-laden side! You can get a side of veggies or skip the sides all together if there aren’t any great options.
Secondly, there is almost always a SALAD option on the menu. Most places have some sort of vinaigrette or will supply you with vinegar and oil. And you don’t need to eat the croutons even if they are included!
There is always a way to get something healthy when you are eating out. Sometimes you do have to ask for a slight special request, which can feel awkward, but is worth it if you are eating out often!
No, most meals we get at restaurants won’t be perfect, but they also don’t have to ruin your health or set back your weight loss like totally cheating would.
PLUS, if you can choose a place, you CAN select places that have HEALTHIER options. There are places out there that offer PERFECTLY PRIMAL dishes.
When friends ask me to eat out, if it isn’t a cheat day, I choose a place that has delicious options that will satisfy me and allow me to eat healthily.
If I don’t choose the place, I will try to at least look at the menu before I go so I know my options and won’t be tempted by seeing all of the bad foods there when I’m super hungry.
I mean is it really that much effort to plan ahead?
Isn’t it worth it?
Saying you can’t eat well when you eat out is just an excuse – it is just a way for you to LET YOURSELF GIVE IN.
If you WANT to eat well, you will find a way. Go to a restaurant with a game plan and I guarantee you will always be able to find something that allows you to stick to your diet and feel satisfied!
What’s in a name?
“What’s in a name? That which we call a rose
By any other name would smell as sweet.”
– Juliet (Romeo and Juliet)
When people hear the name “Paleo Diet” or “Primal Diet,” they scoff and say, “Oh that is that crazy Caveman diet right?”
BUT if I tell people, “Oh I eat only whole, natural foods and avoid gluten, processed foods and vegetable oils” they nod their head in agreement.
UHM HELLO!?! Basically what I’m doing is eating the exact Primal diet that they scoffed at!! The only difference is…..
I DIDN’T CALL IT PRIMAL!
One word can define how people view a diet, workout program even a way of living!
Once mainstream media deemed the Primal/Paleo diet the “Caveman diet” people began to scoff at it even if they will nod in agreement when you list off all of the principles of the diet.
The same thing is true if you say you eat a “low-carb” diet.
People instantly say, “Oh like Atkins?” or “So you don’t eat fruits and veggies?”
BUT if you say you avoid “unhealthy carbs,” again people nod in agreement. (Of course my definition of unhealthy carbs is most often different from theirs, but still…)
There are just so many things that annoy me with the above situation.
For one, if people did any research, they would know that Atkins has now changed and DOES allow carbs as well as a plan to help you add them back in to an appropriate level after the initial weight loss.
For two, why does low-carb instantly mean to people that you cut out fruits and vegetables!?!
Trust me you can eat low-carb but still eat tons of fruits and vegetables! Honestly, I eat more fruits and vegetables since going “low-carb” than I ever did when I ate lots of carbs and low-fat!
In one cup of broccoli, there is only 6g of carbs versus one cup of brown rice in which there are 45g of carbs!
So I could eat 7 cups of broccoli throughout the day and still eat fewer carbs than if I had ONE cup of brown rice!
And personally I think having just two cups of broccoli is better nutritionally than one cup of brown rice (AND fewer carbs!)
And diet isn’t the only place that I see “names” being misconstrued.
Honestly, I believe that the same thing has happened as Crossfit has become more and more popular.
It is so funny the different reactions I get from other trainers when I say “intense circuits” versus “Crossfit-style workouts.”
To me, Crossfit means pushing your limits. Trying new things. Constantly varying up the workout. Lifting heavy things and sprinting often.
It means intense circuits that are never the same and constantly challenge your fitness level.
But that isn’t what it means to most trainers.
To most trainers, Crossfit means injury and Olympic lifts with bad form.
But what in this DEFINITION of what Crossfit TRULY is supposed to be says that?
CrossFit describes its strength and conditioning program as “constantly varied, high intensity, functional movement,”with the stated goal of improving fitness (and therefore general physical preparedness), which it defines as “work capacity across broad time and modal domains.”Workouts are typically short—20 minutes or less—and intense, demanding all-out physical exertion. They combine movements such as sprinting, rowing, jumping rope, climbing rope, weightlifting, and carrying odd objects; they use barbells, dumbbells, gymnastics rings, pull-up bars, kettlebells, medicine balls, and many bodyweight exercises.These elements are mixed in numerous combinations to form prescribed “Workouts of the Day” or “WODs”. Hour-long classes at affiliated gyms, or “boxes,” typically include a warm-up, a skill development segment, the high-intensity WOD, and a period of individual or group stretching. Performance on each WOD is often scored and/or ranked to encourage competition and to track individual progress. Some affiliates offer additional classes, such as Olympic weightlifting, which are not centered around a WOD.
Uhm I swear I’ve heard the exact trainers that condemn Crossfit utter this exact same phrase to describe their strength and conditioning program “constantly varied, high intensity, functional movement,”with the stated goal of improving fitness (and therefore general physical preparedness).”
Am I wrong?
Nope!
But because a few people practice something in a way that some consider “wrong,” a whole movement gets condemned.
There are always going to be people who do things that you don’t agree with….in any movement or facet of life.
But that doesn’t mean you can just ignore and belittle something without learning more!
How many things have you not tried because of one word associated with them? How many times have you not done the research to find out the principles behind the diet/lifestyle/workout?
Also, can we ever really accept that one word represents an entire movement? Let’s face it…Primal SHOULDN’T mean the exact same thing to ever person. Neither should “low-carb” or “Crossfit”……
Surrendering to Aging
I’ve heard “older” women say, “My body just can’t look like that or do that any more. I’m just past the point of being able to have the body I want.”
That is completely and utterly bogus.
Why just surrender to the aging process? Why not work against it?
I mean people buy all those stupid face creams and get plastic surgery so why would they workout hard to help keep their body young and supple?
Yea, it’s hard.
BUT IT ACTUALLY WORKS!
You can have the body you want at any age. Getting older doesn’t mean you can’t have toned defined arms. Getting older doesn’t have to mean that you can’t do all the activities you love and enjoy!
The Man Bicep Mom is a great example of this. She lifts weights and does plyometrics. She goes on long hikes. She even sprints after her dog if necessary and goes stand up paddling. She has no problem taking on any new challenges! (Even if I ask her to do pull ups!)
She also looks great! She looks young, lean and toned.
The Man Bicep Mom is the exact reason that you can’t just surrender to aging, people!
You can also look great and be physically fit at any age!
Actually this post was encouraged by a recent story the Man Bicep Mom told me.
The Man Bicep Mom was standing in her driveway with one of her friends when Charlie, her dog, ran off. The Man Bicep Mom went sprinting after him and grabbed him and picked him up.
When she was walking back, her friend says, “Oh my gosh, Jamie! Your arms look amazing!”
The Man Bicep Mom then told her friend about all the weights she does.
Her friend says, “Well I used to have muscle, but since having my last child, I just have lost all tone. I just figured I would have to accept it since I was getting older. But I used to have tone like that!”
Of course what the Man Bicep Mom’s friend also didn’t realize is that the Man Bicep Mom is older than her.
Her friend was actually shocked and couldn’t believe that the Man Bicep Mom was 62. She even said she didn’t think that there was any way you could look that good at 62.
BUT YOU CAN!
If you commit to a healthy diet and workout routine, you can have the body you want at any age!
Age is just a number! You don’t just have to ACCEPT physical decline!!!
Don’t just surrender! Fight back! Lift and be active! Enjoy life!
The good, the bad and the simply stupid
I’m not sure where this really goes, but I found it on Facebook and thought it was awesome.
The Good
- Ryan saw this video and I thought it fit well with my post from yesterday. Most of the functional training we SHOULD be doing isn’t NEW…it’s actually some of the oldest forms of training!
- AWESOME! While I’m still working on holding a one-handed handstand, I’m also going to start working on this! A kip-up!
- The Crossfit games were this past weekend. Can I just say, “AWESOME!” To me there is no better test of true fitness than having to do activities and exercises that you haven’t necessarily prepared for! Annie Thorisdottir, you are amazing!
- Awesome! 86 years old!
The Bad
- Hmmm…The OMG Diet….Get Skinnier Than All Your Friends…Uhmm…
- Wow. This is disturbing!!! Is there a conspiracy!?!
The Simply Stupid
- Seriously!?! The Paleo Diet is Uncivilized!?! I love how this woman can claim her information is CORRECT because she is an RD. She is still biased! She is a vegetarian!!!
- This pictures isn’t stupid. The fact that people actually think this way is the stupid part!
Fitness Magazines
So I used to read a ton of fitness magazines, but probably now haven’t bought one in over a year.
They do, however, come in useful when you need some packing material!
Why haven’t I bought one in over a year?
BECAUSE EACH AND EVERY ONE BASICALLY STATES THE SAME THING!
And in general I don’t agree with the diet and exercise programs prescribed in them.
They all try to seem like they have some “secret” to effortless weight loss and a toned, fit body.
But they don’t.
Maybe this will be a secret in next month’s issue! “Clean the lint out and drop 3 lbs in 5 minutes!”
They don’t have any secrets because THERE ARE NONE!
If an article’s title has one of the following words or phrases (effortless, quick, 15lbs in 1 week, blast belly fat), drop the magazine and run.
There are no secrets, people!
Let’s face it…If you want real results, you are going to have to work really hard.
There is no secret to TRUE quick weight loss, especially healthy, maintainable weight loss.
So how about you stop buying fitness magazines and go eat some whole natural foods instead of all the processed crap the magazines advertise!
Exercise Morals
So I’ve now been witness to my first pyramid scheme.
I’ve been applying to jobs in Cali and I applied to a “Wellness Coach” position.
It sounded legitimate so I submitted my resume.
A day later I get an email about attending an informational meeting about the position. I emailed the woman right back saying that I couldn’t attend then because I wasn’t yet in Cali, but could I possibly attend one at a future date.
She then told me that I could watch the streaming video of the session.
I started watching the video and about two slides in realized what I had gotten myself into. About four slides in I saw visual evidence that what I had applied to was indeed a pyramid scheme.
At least I didn’t fall for it like Michael! I love The Office!
What got me thinking wasn’t so much the fact that I accidentally applied to a pyramid scheme, but that people actually roped people into SELLING junk like this.
When the woman who set me up with the video called after it was finished, she asked me if I had the three qualities to be successful.
I told her I did have those qualities. I then promptly told her thank you for the opportunity, but no thank you. I told her that my nutritional views are VERY different from what she is promoting.
Pyramid scheme or not, there was no way I could sell a product that I didn’t BELIEVE in!
For me health and fitness isn’t merely a job. It isn’t merely a way to make money.
It is a passion.
I want to EDUCATE. I want to EMPOWER. I want to help people GROW.
I don’t want to trick them into buying some junk just so I can make a few bucks!
Schemes like that are what dilute the health and fitness market and serve to confuse people about what is healthy.
Don’t fall for them. Don’t help promote them.
Don’t fall for the gimmicks.
Eat whole natural foods. Lift heavy weights. Sprint often.
Have you encountered gimmicks like that in your line of work? Would you sacrifice your beliefs to make money?
The good, the bad and the simply stupid
The Good
- I love the Olympics. I love the Olympic trials. They make me want to go and workout and be really really good at something!
- Ross the boss has been providing me with all sort of great inspirational photos recently. (Ross the boss is also known as Monkey Knuckles haha). She more than anyone should be proud of where she is today! Right before we went paddleboarding her father told her, “Remember you aren’t a jock like those other people.” Uhm sorry Ross the boss’ pops…BUT SHE IS! She’s a heavy lifting, paddleboarding, sprinting, rowing, rock climbing!?! JOCK! AND best of all…She’s lovin’ it!
- I LIKE IT! Active at 85!
- Great deadlift workout with some of my favorite lifting ladies! Both ladies set new lifting PRs! AMAZING!
Oh yea sweat and biceps! Beautiful! 🙂
- Also, I think I’ve mentioned this at least once before…I LOVE SUMMER! Fresh, local, delicious fruit!
The Bad
- I think is potentially my diet nightmare – “The Starch Solution.” I love how low-carb diets are called “fad diets” while this diet by Dr. McDougall’s isn’t considered a fad diet because it has helped thousands of people. Well, low carb diets have helped thousands of people too. And if you do the research, low-carb diets have been around for a lot longer AND helping people for a lot longer. So how are we defining fad diet here? Also this kind of sounds like a “fad diet” claim : “The Starch Solution is a groundbreaking program that will help you shed pounds, improve your health, save money, and change your life.” I am curious though what research studies this book is based on….I looked at the site but I didn’t find many studies. I found news articles, which seemed more promotional than informative. I also did find an article called “Posthumous Interview with Tim Russert.” Uhmmm….this is not PROOF that your diet is right!!!
The Simply Stupid
- OH MY GOSH! Did I really just see this!?! Diet tips from the Jersey Shore girls!?!
This isn’t really a good, bad or simply stupid thing. It is just an interesting article and the doctor cited in it was a member of the gym I work(ed) at. I especially like it because it isn’t against fat and it bashes the low-fat diet. Of course it isn’t flattering about low-carb diets either but I don’t think a Primal diet full of fruits, veggies and some non-gluten carbs would fall under what they define as a low-carb diet. Actually I wonder what their definition of “low-fat” and “low-carb” truly is…
Another random thought, do you ever see an infomercial for something and think, “That is super cool” and then right after think, “That can’t be healthy?” I saw a commercial for Slushy Magic and thought about just how amazing a slushy drink would taste during the warm summer months (or year around in sunny California!). I then thought, “But how can something that turns any liquid into slush in one minute be good for you?” I seriously wonder what is in those cubes that can turn any drink (or even yogurt) into slush in under a minute.
Man Bicep 