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Abs are Made in the Kitchen!

Abs are Made in the Kitchen. We all have heard this, right?

Ok, so maybe not just abs but, also health in general!

We have also heard in our lifetime somewhere, “Let food be your medicine and medicine be your food”.

So what we eat is really important!

I’ve heard it said that weightloss is 80% Diet and 20% Exercise.

In my own experience this is 100% true. You can’t out exercise a bad diet! Believe me, I have tried and failed! It might balance out for a short period of time, but eventually you will stop having results!

A Healthy Balanced Diet-

I am not going to get into all the diets that are circulating out there. There are some I think are quite healthy and some that are well, edging on the side of dangerous!

Today, though I want to focus on diet being what our overall food intake consists of.

I will be loosely using the choosemyplate.gov or what we had back in the day the food pyramid!

A healthy and vibrant diet should consist of:

-5-7 servings of veggies(non starchy) and fruit

-3-5 servings of whole grain cereal and bread, potatoes, pasta and rice

-3 servings of milk, yogurt and cheese


Ok so I am splitting this off here because this is where I differ from the food pyramid and myplate! More on this in a second!

-2 servings of meat, poultry, fish and eggs

-Sparingly–fats, spreads and oils

And of course:

-rarely–foods and drinks high in fat, sugar and salt(this I agree with!)

This diet is based on the average daily consumption of 2000 calories.

You can see that is is well balanced, lots of veggies, fruit and carbohydrates. Not bad for the average person!

This is a great place for someone looking to clean up the way they eat and move towards a healthier lifestyle!

Where I Disagree-

As a fitness professional and longtime weightlifter, I know from experience that a couple of the above recommendations just will not cut it!

Here’s a little lesson about how to gain muscle mass(which is active and burns calories!!):

First, you have to lift weights of some type(body weight, bands, weights).

Second, You have to fuel those muscles! That first starts with eating some carbs after you lift with some good quality protein. That could look like a whey protein shake and a bowl of prepared oats. Or a whole grain bread with lean turkey, lettuce and tomato sandwich. There are tons of ways to get this!

Third, you have to eat protein and often. It’s been shown that 0.5-1.0 grams per body weight of protein if you are exercising and lifting on a regular basis! I personally shoot for 0.8xBW of protein a day!

Fourth, you do not need that much carbohydrates. Meaning bread, rice, grains and etc. Probably 3-4 serving are more than plenty! They should also be carefully placed in your day as well! Always eat a carb with a protein. It will balance out your blood sugar and keep you full of energy!

Fifth, Eat. Eat enough. I find that most people especially women tend to under eat when working out. It seems we have a mentality that food is evil(BEEN THERE AND DONE THAT more times than I can count). That can be detrimental to not only your weight loss/maintenance but also your health in general.

My Recommendations-

Now, please note, I am NOT a doctor and I can not tell you what you should or should not be eating!

This is just from my experience. I also took a course in Sports Nutrition earlier this year and gleaned a lot from it!

*Eat the Rainbow- meaning eat lots of colorful fruits, veggies and even starchy carbs(like sweet potatoes, purple potatoes, beets, squash and etc). These will provide you will necessary vitamins and antioxidants!

*Don’t be afraid of Fats- Healthy fats are vital to your health! Olive oil, Coconut oil, avocado oil and yes butter! Your body knows what to do with these fats! Unlike hydrogenated fats(I call them frankin fats), the body isn’t quite sure how to use them and stores them as visceral fat.

*Eat protein-beef, chicken, turkey, lean pork and fish! I personally am not a fan of tofu(soy products are not good for you if you have thyroid issues). But some of you may enjoy them-so have at it! Choose skinless and lean cuts of meat most of the time. I’m sorry but I do love a good marblized steak every now and again!

*Have a Cheat Meal-Yes, go off plan every once in a while. It does your mind and your body good! It can be once a week or once a month-just not every day! Allow yourself to eat the pizza or the fattier steak and have some dessert! For real!! When you are on your deathbed one day you won’t say, “Boy, I wish I’d eaten more cauliflower!”

Let Me Hear from You-

I would love to hear your thoughts on popular diets and what you specifically are following!!!

Do you struggle with keeping your diet healthy?

Do you struggle to get enough healthy fruit and veggies in?

Do you have a specific diet you follow?

If so, why? As well as what do you like best about it?

Please leave some comments below! I’d love to hear from you!

Until new time!

XOXO-

Amy

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