Eating Clean in 2014!!!!

ImageSince I make my living through fitness, you might think I have this nutrition and weight maintenance thing permanently under control. I wish that were the case, but, I always have five pounds, more or less, to take off after the holidays. I have to take care of this quickly, because I can’t expect my clients to believe in me unless I walk the talk, right? So, I’ve developed a three-week clean eating program for myself that I’ve used for several years. Now, I have my clients join me in this three-week detox/jumpstart, so we can all get back on track after the excess.

There are several reasons this works. First, we’re all in this together! When you’re feeling deprived, you can think about everyone else doing this with you. We’ll keep each other on track.

Second, it’s very effective to jumpstart fat loss by losing all the excess water/salt weight. You really don’t know where you’re at, weight-wise, until you get through at least a week without excess sugar, salt, simple carbohydrates, and alcohol. That’s probably five pounds right there!

Finally, losing those first few pounds will get us going on some real fat loss. There’s nothing quite as motivating as success, is there?

The first step to prepare for this program is to get comfortable tracking your nutrition. Register on a food tracking website. My favorite, which I mentioned in another blog, is http://www.sparkpeople.com. Many of my clients use http://www.myfitnesspal.com. Either is fine, and both of them are free to use online. If you’re not used to one or the other, you should check both for added features before you commit. For instance, myfitnesspal.com works with Withing’s body composition scales, and sparkpeople.com works with FitBit.

The next step is to stock up on clean food, and getting rid of anything that is going to push you off the wagon. Throw out that leftover eggnog. Get rid of that peppermint bark!

The guidelines:

No added sugar
No wheat products – pasta, bread, etc.
No alcohol
No coffee
Avoid artificial sweetener

Choose whole, healthy foods and snacks
Plan all meals and snacks
Stay within my calorie range, and maintain a good protein/carb/fat ratio daily

I promise that if you follow these broadly stroked guidelines, you will feel a difference in your body in three weeks. We’re going to re-up every three weeks. More details to follow tomorrow!

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Five Different (not the usual!) Ways to Maintain Your Fitness During the Holidays

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Yes, it’s that time again! The holiday onslaught of food overindulgence begins this week.   If you’re like us, a big concern is how to get through the next month without gaining weight. Here are our five big tips for keeping hard-earned fitness gains maintained until next year:

1. Eat Clean In-Between – What does this mean? Eat impeccably well at every meal and snack when you’re not at a dinner or party. So, don’t allow a lunchtime work party to give you an excuse to overindulge at dinner, too.

Party in the evening? Plan for it all day. Drink plenty of water, consider eating zero carbs until the party, and for heaven’s sake, don’t show up ravenous! My strategy is to eat a bunch of carrot and celery sticks with a little dressing before I go. It keeps the alcohol from going straight to my head, and I can keep from sidling up to the trays and grazing all night. I taste only what truly tempts me, rather than using high-calorie hors d’oeuvres and sweets as a meal.

Eating clean includes when you’re cooking and tasting. If you’ve got to taste, include it in the food for the day. Don’t taste batters unless it’s absolutely necessary. I could eat a bowl of cake batter, so I don’t allow ANY across my lips.  

2. Work Out before you Pig Out – Particularly for Thanksgiving, you can find all sorts of single-day promotional events at fitness studios where you live. Even if you normally work out solo, attending a class that one day can be motivational.

There are two reasons this works: one, your metabolic rate is raised a bit for the day, and two, you might just think twice before you get that second helping of dressing, since you worked so hard just a few hours before. This leads me to number three…

3. Morning Workouts Prevent Night Before Overindulgence – Schedule a workout of some sort the next morning after the big day. This not only prevents you from eating badly way into the evening, but, it gets you right back on track the next morning.

Everyone’s experienced the next-day sluggishness caused by too much rich food the day before. This can put you on a downward spiral of bad eating for days. Avoid this by being accountable to a trainer or a workout partner the next day after the holiday.

Ugghhh! – I’ve suffered through teaching group fitness classes when I experienced nausea or other gastric distress from food overindulgence the day before. I had to keep going, so my brain almost won’t allow me to go crazy at a 9 pm leftover feast. Try this a few times, and see how your body will help you avoid this discomfort again.

4. Strive to Maintain, Not Attain – Let’s face it; almost no one is making fitness or weight loss achievements during the holidays. Your goal should only be not to lose ground during the next month. Know where you are before the holidays really start in earnest, and resolve to maintain until the new year.

If your waist or hip measurement is the big concern, get that measurement today. If total body weight is your focus, weigh yourself today, and weigh every few days. Just  be careful not to let a salt weight gain alarm you. Drink your water, and eat clean until the next party.

Don’t let the numbers affect you beyond what they are: a measurement you want to maintain so you don’t have to make up ground at the start of the new year.

5. No Guilt Hangovers; Enjoy the Party! – If you do all you can to eat well and get your training sessions in during the rest of the season, you’re doing all you can! Don’t have a shame session over your overindulgence at a single event. We all know this doesn’t help moving forward. So, do your best the rest of the month, and enjoy all the festivities when you’re there. Happy Holidays!!!

Food is a Drug

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I grew up in New Orleans, where every weekend is another reason to celebrate with great food and drink. When the rest of the country is finished with big eating after the holidays, we are just starting with king cake and daiquiris for the Mardi Gras season. Thank goodness for the Catholic Lenten tradition of “giving up” something between Ash Wednesday and Easter. It’s the only time of year there’s any excuse for not overindulging.

I was blessed with a decent metabolism. It’s always stayed slightly ahead of my eating habits. Even with that, I carried an extra ten or fifteen pounds all through my 20s.

Once I reached my early 30s, I found the secret way to think about food that has helped me stay lean into my late 40s.

I learned that food is much more than celebration, comfort, or even nourishment. More than all this, food is the most powerful drug we will ever put into our bodies.

Here’s why I call food a drug: what else is a drug but a delivery system into an organism to create an altered physiological state? Think about caffeine jitters and sugar crashes. These examples are just the more obvious of the continuous, subtle effect what we put in our mouths has on our energy, blood sugar levels, weight, and our long-term health.

We’re all aware that all food is made up of three macronutrients: protein, carbohydrates, and fat. Understanding how much of each nutrient is contained in what we’re consuming over the course of one day is the most important step in gaining control over our weight and health.

Dr. Barry Sears, author of “The Zone Diet”, proposed that the optimum ratio of each of these nutrients is 40% of calories from carbs, 30% from protein, and 30% fat. To lose excess fat, without losing muscle, try to meet this ratio at every meal and snack. What’s the tricky part? Knowing what you’re actually eating.

For example, most of my clients consider steak to be a great protein source. However, a nutritional breakdown of a filet reveals that it contains 56% protein calories and 44% fat calories. This 8 oz. meat serving packs 539 calories into one meal, and that doesn’t include any sides, butter, or dressings. Obviously, this isn’t the best choice when you’re trying to lose excess body fat!.

How do you learn what’s in your food? It’s simple: track what you eat! How many grams of carbs are in a baked potato? What’s the ratio of fat/protein in any nut or nut butter? How much fat is in a pat of butter? Until you know the answer to these questions without  looking it up, you don’t know what you’re putting into your body.

Using one of the many free or pay apps available makes food tracking much easier and less expensive than it’s ever been in the past. My absolute favorite website for this is sparkpeople.com. Setting up an account and getting started on a desktop is free, and when you get proficient, the mobile app is very inexpensive. It seems challenging at the outset, but, I promise, if you stick with it you will be amazed at what you learn.

Sparkpeople.com sets up guidelines for you, based on your age, weight, activity level, and goals. Once you get started, it lets you take a snapshot at any time during the day to see where you are with calories and the protein/carb/fat ratio, so you can make adjustments before you eat your next meal.

Over the years, I’ve found that I can be a bit more free with the hard-and-fast of eating this way for each meal, and instead, apply the 40/30/30 ratio over the course of a day. For instance, if I decide to indulge and have a cinnamon roll (or a piece of king cake) for breakfast, I make certain to have a lean protein and vegetable only, with no high-density carbs, for lunch. By applying these guidelines, I have fantastic energy levels and maintain a great muscle/fat ratio.

Many of the diets that come into fashion, and then fade away, are built loosely on the 40/30/30 ratio that Dr. Sears first proposed in “The Zone Diet.” Pick up this book and learn the science behind the guidelines. You’ll never have to look at another vogue diet again.

Most trainers will tell you that 70% of weight management is your diet. Therefore, to reach your fitness goals, Sparkpeople.com or a similar program is the most powerful weapon you’ll ever have in your fitness arsenal.