Category: Diets

Nutrition is So Important

Of course we all know nutrition is important, well more so when working out.  What so many do not know and I raise my hand or both because I lack the knowledge as well.  There are a various types of nutrition and not just unhealthy, healthy and healthier.

There is a nutrition for losing weight, reducing the caloric intake be mindful of the foods you eat. Losing weight also means to make certain you are taking in enough nutrition, if not there can a down side. Yes the scale will show a decrease at first which may be rapidly then the plateau comes along with other health problems.  The health problems may come later but not the plateau.  If the caloric intake is too low then the body begins to hold onto whatever it can to survive as well as your energy decreases.

portion container

To reduce caloric intake make certain you’ve consulted a dietitian, MD or for me Portion fix on BOD.  Portion fix breaks down the protein, carbs, fruit and vegetables necessary for a healthy weight loss and it includes about 85% of food we already consume.  Now there is another nutrition program I use 2B Mindset,  teaches me how to arrange the food on my plate, depending on the time of day, what to eat first, how to enjoy every celebration known.  In reducing our intake it is IMPORTANT to get the correct nutrition in for a healthy weight loss.  Psst…. I’m still working on my nutrition some days are a bit difficult than others.

Now, If you want to lose weight and pack on the muscles don’t get shocked.  Your intake will increase, you will lose the fat but that lean, healthy muscle may not reduce the number on the scale.  What does this mean, well you need to decide if. You want tone lean body or if you want tone, lean body with muscles.  Either way NUTRITION is key.  You can workout for hours but without the right nutrition you just maybe sabotaging your workouts.

To weeks of GREAT workouts and GREAT NUTRITION.

Intermittent – Why I Can’t

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Photo by Krivec Ales on Pexels.com

There is so much going on in the fitness world, workouts, diets, and fasting.  Intermittent fasting is getting a lot of chatter and so far I’m hearing good results.  I was approached by a colleague and asked if I’d ever tried it.  My face went blank and I stared before I answered because I could tell by her excitement she had tried it and was doing it regularly.

Why did I stare, well I hadn’t shared my fasting days, which were really my anorexia days.  I wasn’t sure if I was going to be judged.  Not that it matters on this subject but the negative conversation that come up I just wasn’t feeling it. I did however share with her the details why I can’t intermittent fast purposely.

Purposely yes, some days life just keep me busy before I realize it has been 18 hours darn near 24 sometimes that I have eaten.  My blood sugar is low, my attitude is not very pleasant and I’m hangry.   When this happens I make certain my first bite will be either a protein, for me usually peanut butter or a protein bar or a plate of veggies.  I then follow up with a glass of water, wait a few minutes and I’m okay.

Intermittent fasting is not for me due to my volleying anorexia, bulimia, and overeating I just try to do it  all my way. Yep eating 85/15 sometimes 75/25 (not often) and working out and hanging onto my fitness journey in a healthy way.  My eating fluctuates because I do use portion containers –  Portion fix with Autumn Calabrese is good in making sure your nutrition is not lacking so you can eat almost anything. Now 2BMindset another nutrition intake on Beachbodyondemand.com with Ilana Muhlstein. Eating what you normally eat at specific times and portion make a HUGE difference. Which is my favorite, uh neither. No favorite when they both are batting 100.

To prevent myself from slipping back into unhealthy eating habits I will not test myself because I know my relationship with myself.  I do applaud all doing the intermittent fasting and with great results. Keep up the greatness within you and what works for you.

SO to everyone let’s eat…….

Is Your Weight Loss Healthy

Is it, I know all weight loss should be considered a great move, BUT all weight loss is not healthy. This sounds confusing but don’t read into it and don’t think I’m trying to confuse you. NOWAY.

I have a few friends 👬 on weight loss journey and feel they are doing good and they are. Their concerns is not their workouts but their nutrition because they are not sure if their current nutrition will be forever.  First changing your mindset in nutrition is a plus x 20. This takes discipline and a lot of it.  However if your change is a FAD hmmm, probably needs to be evaluated.

A change in nutrition should be a lifestyle change one you are getting  adequate nutrition to sustain your body’s requirements and will be able to follow for the rest of your life.  Temporary change does not assist in a healthy you, its like placing a board on a hole in the road. You want to be lose fat, build muscle be it lean or bulky, also know everyone lose and build at a different rate. I should know because there are months my change is slower than a snail or a turtle.

As mentioned in previous blogs find the change that works for and with you, because an unhealthy weight loss can be as damaging to the body as overeating.

To a journey of healthy weight loss- STRONG and HEALTHY is the new Skinny.

Listen – The Body is Speaking

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Can you hear it, are you listening? Well can you and do you?

So many times I am guilty of not listening to my body especially when it comes to nutrition.  I shared this with a friend as she shared she was not seeing results from a diet she was 100% in tuned to and noted weight gain and fatigue.  We discussed the non scale victories and she denied so many and now she was getting depressed.  I then asked how long 6 months.  Was this necessary yes.  There are so many times in change especially nutrition and workouts we look for “sudden change” , “immediate results”.

There are many that notice a change within a week and it is exhibited for others- GOOD FOR THEM.  I’m not one to see rapid results and so many others are standing, sitting next to me on this one.  I do (my opinion) believe in 4-6 weeks there should be at least one, always looking for more(that’s me too).  If your body is sending signals indicating no, you note depression, getting ill and your PCP cannot find anything abnormal nor any of the other specialist and YOU believe it’s the change in nutrition just stop.

I know I’m no expert but what happens if you STOP evaluate for a few weeks to determine if the symptoms disappear. This is exactly what happened to my friend. She stopped the specific diet and in 2 weeks begin feeling energized, a weight change (decreased) and there were a few other rewards .

Every diet is not for everyone, every ones results are different. We as I have had to do tweak my nutrition many times. We just need to find out what works for us and our body as well as listen to the body. The body does speak to us, we just need to listen.