kick it to the Carb!

I had my two week check in today and I am still rocking this challenge! I also noticed something this week.  Though I am pretty good with being consistent I usually have at least one unplanned snack or meal when I am trying to win a competition or hit a goal. It is one the reasons why I can get close to my goal but never quite there UNTIL NOW! This week I had several changes to eat kitchen mess ups, homemade cookies and birthday cake and each time it was an easy no! I think this is for two reasons. 1. I really want to win that trip to Cabo so anytime I was tempted I would just tell myself I could indulge now or I could stay consistent for 28 days and win a kick ass vacation. My reason why for doing this challenge is helping me say no but it's two fold. 2. I have accountability. I am sharing my goal like crazy with my friends, co-workers, family, social media followers and even random strangers. If I don't go all in I won't win. I mean how cool will it...

I am officially seven days into my 28 day challenge. I miss understood directions on day one and thought my post workout meal counted as breakfast since I workout in the mornings and spent most of the day so hungry I thought I was going to throw up. Day two was so much easier though because I got more food, so even though I am still adjusting to not snacking the hunger is way more tolerable than it was on day one. Silver lining! I also accidently went to hard with the workout on Monday. I haven't been lifting heavy these past few months and instead doing a lot of HIIT and silly me thought I could just jump back in and my old high weights. So after several days of not being able to move my neck due to pain from my shoulders up to my head I am ready to get back into the gym and go all in this week!! I am super excited about my week one progress and can't wait to see how far I can do this challenge. I am in it to win the grand prize of a trip to CABO!!!

Monday I shared my before pictures for my competition. The grand prize is a trip to Cabo and I am all in for that vacation! Almost eight years ago I started a journey simply to be able to fit in my clothes again. Little did I know that simple journey would change the entire trajectory of my life. My original goal was to be able to wear all my clothes again but after smashing that goal I started to focus on building muscle and getting fit.  I set my next goal to be 19% body fat. Sometimes I get close but I always fall back on old habits and derail my progress. This year I said no more! So I have been focused (minus that New Orleans trip) and I am currently at 23.7% and I am committed to following the 28 Day program with 100% accuracy BUT I also know myself and I know my usual trip ups and so I did what any former crisis communication major would do and brainstormed all of my potential downfalls and what I will do when faced with them. I won't go over all of them because they ...

Building meal plans can be confusing with all the contradictory diet advice out there. There are however six key elements every meal plan should include. Today we are diving deeper into element number five: water. To review the sixth key elements to nutritional planning are: Vitamins and minerals Fats Fiber Plants Water Water performs several vital functions in your body including: Flushing waste your from your body Regulating body temperature Aids brain function Lubricate and cushion your joints, spinal cord and tissues Aids in digestion Helps with nutrient absorption Helps fight of illness including: urinary tract infections and hypertension Boosts energy Helps keep your skin glowing Improves mood and cognitive performance   Recommended water intake is half your bodyweight in ounces and then an additional 8 oz for every alcoholic and caffeinated drink you consume and for every 30 minutes of physical activity. You can determine your hydration level by the...

Building meal plans can be confusing with all the contradictory diet advice out there. There are however six key elements every meal plan should include. Today we are diving deeper into element number five: plants If you remember last week we said we were breaking carbohydrates down into two pieces and last week we went in depth on fiber. This week we are breaking down plants. While essentially they both come from the same source each one has its own importance.  We are going to define a plant based diet not as vegetarian or vegan though those are examples but as a diet that consists of a balance of all plants. Meat and other animal products are part of a balanced, healthy meal plan, but everyone has different dietary needs and personal preferences.  Whatever path you choose you can lead a healthy, active lifestyle with a high performing body with or without animal products. Everyone however, needs plants in their diet. So from here on out when I say plant ba...

Building meal plans can be confusing with all the contradictory diet advice out there. There are however six key elements every meal plan should include. Today we are diving deeper into element number four: Fiber. The next two topics we are going to cover are going to actually be two different aspects of the same macronutrient; carbohydrates. We are breaking them down into two because each one performs a vital function and is also a missing component in the American diet.  Now to get down to the not so elegant benefit of carbohydrates; fiber. Why isn't it the pretty part of this puzzle? Well you see when you have enough fiber in your diet, you digestive system works properly which means you poop more, barring any medical conditions (you're going to see this alot, most of the advice and information you see here will depend on health and certain medical conditions may need special diets or meal plans so it's always good to consult your doctor and ask what shou...

Building meal plans can be confusing with all the contradictory diet advice out there. There are however six key elements every meal plan should include. Today we are diving deeper into element number three: Fats. Fats are one of three macronutrients. As you recall we have already gone over one of these three big players in our macro line up: protein.  Fats got a bad wrap a few years back (before everyone decided carbs were bad), but her is a big secret for you and possibly the topic of another blog but all three macronutrients are essential to your health and your bodies optimal performances. Unless you have a medical condition that impacts how your body uses certain things, you doctor can advise you of this. You need fats and each of the other five key elements to nutrition.  Your body needs fats for several reasons including:  Provide energy for the body. Containing 9 calories per gram they have a higher energy punch then either protein or carbohydrates Aid i...

Building meal plans can be confusing with all the contradictory diet advice out there. There are however six key elements every meal plan should include. Today we are diving deeper into element number one, protein. Protein is one of three macronutrients are body needs to perform at its optimal level. Of the three macronutrients protein is the most filling and can help curb appetite and hunger cravings because it takes your body longer to digest. It also helps build and repair muscle. This is important if  you are lifting weights to get shredded or trying to lose weight. Sustaining and growing muscle helps keep your metabolism high and helps keep your body strong. Eating enough protein has also been shown to help maintain bone mass making it a great component to healthy aging. Protein can also temporarily boost your metabolism thanks to the thermic effect of food. High Protein intake has been shown to both boost metabolism and increase the number of calories your body burns in...

Building meal plans can be confusing with all the contradictory diet advice out there. There are however six key elements every meal plan should include. We will dive deeper into each one in the next few weeks but for now here are the six pieces  you meal plan should include regardless of your goal. Protein: Everyone is going to need a different amount depending on several factors but protein is the building blocks to our muscles and helps us stay fuller, longer. Vitamins and minerals: The micronutrients are super important. Being deficient in one or more of these can impact your health, energy levels and weight.  Fats: Help with maintaining blood pressure and triglyceride levels and also helps with normal functions of your vision, brain and heart.   Fiber: Important for digestive health Plants: Number four and five are fancy ways of saying carbs which are vital for digestive health, energy levels and phytonutrients.  Hydration: Helps with digestion, sk...

Proteins, fats, carbs... If you have been in any health or nutrition conversation for more than a minute you know all about the macros and who likes which one and which one is bad and all of the other contradictory information we get bombarded with daily, but everyone always seems to forget another important nutrient that EVERY body needs. Water is important to everyone regardless of what part of the journey you are on. Being properly hydrated helps with: Energy Metabolism Weight loss Build and repair muscle Keeping skin stay young looking  Boosts your immune system Flushes toxins Great for joints, aches and pains Maintains PH balance of the body Promotes regularity and aids digestion Your recommended water intake is a minimum of 1/2 your body weight in ounces. So if you weigh 150 pounds you need a minimum of 75 ounces a day. Then add 12 ounces for every 30 minutes of activity. If you are in a hot or humid area more water may be needed to keep you properly hyd...

I have been enjoying New Orleans these past few days and thought I would share some of my travel tips for having fun and enjoying the trip without beating yourself up about straying from your usual nutrition and fitness routine. Firstly if you are on vacation, loosen up and have some fun. A few days of indulgence won't wreck your progress but if this is a business trip or travel that you would rather not stray to far from your routine here are some tips I follow to both enjoy myself and stay on track. Fitness: Sight See: You may not have time or want to hit the gym but walking around, and climbing those stairs, hills and rises still counts as a workout. So get seeing and get moving. Hit your hotel gym. It may not have your usual equipment but something is better than nothing. Especially if working out is your stress reliever. Run: You can pretty much do this anywhere and it is a great way to get in some sightseeing or scoop places to explore later  See if you gym has any ...

Soy is always a hot button issue when it comes to protein consumption. For years we were told to avoid soy because it contains isoflavones which can have estrogen like activity that some people worried could increase cancer risks. There is also concerns with how it interacts with thyroid medications. But there is good news for those of us who love tofu and edamame. Yon can still enjoy your favorite foods! Elizabeth Huggins, RD, of Hilton Head Health says that you just have to avoid consuming within four hours of taking your medication. For those of you worried about the cancer risk recent research shows that eating more plant based proteins actually lower your risk of certain cancers and that soy protein can reduce LDL cholesterol (bad kind) and has been shown to aid with fertility and menopause symptoms in women. Soy intolerances and allergies are fairly common so be sure to listen to your body and note if you see any adverse effects. As with most things in the health and nu...

Protein is an important component of our diet because it helps build our tissue, muscles, skin and hair. It is also the only macronutrient not readily stored in our bodies so getting an adequate amount is important. It is important to note that your protein goals will vary and that some people have conditions that make taking in large amounts of protein dangerous and life threatening so if you start feeling off, fatigued or experience brain fog talk to your doctor immediately. People who are more active may also require more protein as they break down their muscles faster through exercise. The general rule of thumb is .36 grams per pound of body weight for a sedentary person up to 1 gram per pound of body weight for active individuals. I like to make this simpler so if you know your daily calories allowance your day should be broken down into: 40% carbs, 30% Protein and 30% fat. These are simple terms and again some individuals may not be able to ingest these amounts of macronutrie...

I remember life before I started my health journey. I was frustrated that working out didn't really do anything to make the weight fall off but I wasn't ready to give up my Taco Bell. I found a solution that worked for me. I started my nutrition program and my coach told me to have one colorful meal with a protein, a carb, a veggie and some good fat. So I had Taco Bell for dinner and followed her plan for my other meals and snacks. After all meat is protein, lettuce and tomato are vegetables, cheese and sour cream are good fats and chips and shells are carbs. Full disclosure this is 100% not what my coach meant when she told me to have a colorful meal but I still lost 30 pounds! Then I was hungry for my next result and I was mentally ready to give up the Taco Bell, go to the grocery store and cook my own food. Jump ahead a few years and I began meal prepping and eating super clean. I lost 10 more pounds. There were a lot of meal fails in this part of my journey. Some ...

I am a creature of habit. When I find something that works I stick to it, partially because I love saving time by just repeating the same thing day in and day out to get the result I want; most people call it consistency I call it efficiency. The key to succeeding at your goal is to set yourself up for success. This means having plans B-Z when plan A goes off track. This means having good choices on hand to grab when you are hungry or busy. Your pantry and fridge are either going to be your greatest asset or your hardest hurdle. Stock them wisely. The great thing about this is that I know what I can keep on hand to fit my goals and set myself up for success so here are some of my staples, some I eat weekly, some are kept on hand incase life happens and I need something quick and easy to grab to avoid that drive through line. Breakfast: I always do protein + a carb for breakfast My staples are: Oats, Kodiak Cakes (frozen is best for those in a hurry), eggs or egg whites, 7 grai...

If you have been following any of the diet trends the last few years you know that protein has taken center stage in the diet world and for good reason. Protein: Helps are body build tissue and muscle Helps with hormone production Provide enzymes to help the body break down carbs and fats Aid the immune system Helps you feel more satiated and fuller longer Protein can be found in animal sources like meat and dairy products and plant sources like beans, nuts and seeds.  It is recommended that proteins make up 30% of your daily calories or to consume one gram per pound of lean body mass.  Protein can also help boost your metabolism by helping your body create more muscle which it turns increases your daily metabolic rate, or the amount of calories you burn a day of rest. 

I may have gone a little overkill for my 30th birthday. I wanted all my favorite things and that included my five favorite cakes. So me, miss healthy eating, ate five cakes at one time spanning three plates. Don't believe me see exhibit A. Birthdays, social events, cookouts etc... always leave those on a "diet" or who are trying to eat better a bit stumped because you want to indulge and have fun but you also don't want to wreck your progress, am I right? Life is about balance and that includes learning how to survive these functions maintaining a balance between having fun and stopping that little bully voice inside you from making you feel bad about your choices. So here are some survival tips for all those fun eating events you have coming up. 1. EARNED meals, not cheat meals because it is NOT cheating if you stayed the course and planned ahead. I plan my earned meals. I take a look at my calendar for the month and see what events I have coming up and if I ...

Do I have your attention?  Good. Because Carbs Aren't Killing You! They aren't making you fat either. I know, I know all the diet advice out there is telling you to cut carbs and you will lose weight. That isn't actually true. Well actually it is true, but not for the reason you think. All weight loss is is a calories deficit, calories in vs calories out. Simply: to lose weight you need to consume less calories than you burn off in a day. You want to know a super easy way to take in less calories a day? Cut out one of the higher calorie food groups and your calories consumed per day goes down. It's great news for those of you trying to lose weight....unless you actually really love bread, pasta and grains or like me if you cut those out of your diet completely your workouts suffer, you're tired all the time, going to the bathroom becomes a struggle and you slight hate life because you are hungry and grumpy all the time.  So what is a car...