Eating vs. Training

I frequently get questions about which exercises to use to “spot reduce” certain areas, and the answer is always the same – it’s more about the food we eat than the exercises.  

Spot reducing does not work, It can’t hurt to focus on an area, but without a comprehensive approach, efforts are often in vain, leaving disappointment in the wake of (some) concerted efforts.

Clean eating has a bad rap, though, among the masses – it isn’t about depriving at all which, in my mind, is 100% doomed to fail. It’s about the overall consistency (treats are allowed here and there!) and choosing healthier, whole foods as the primary sources of nutrition. When we are *generally* fueling our bodies with healthier options, having a goodie once is a while is NOT a big deal.

I don’t know this Instagram page – @vshred4women – but this image cropped up this week in one of the App’s ads (hence my post.) Much that sponsored material makes me crazy, I did agree with what was being presented. I always say that our nutrition accounts for 80 to 90% of the results we see and feel.

@vshredforwomen

This particular image shows meal prepping at it’s finest.  Not everyone feels like they have time to do this, and that’s okay – you don’t necessarily need to.  I tend to cook several pounds of chicken at once myself because I find that’s easiest for me.  If I’m also making veggies, or I think in a day or two I’ll be preparing a different meal, I may chop up those extra veggies ahead of time since I’m already at it!  Do what works best for you because that’s what will keep you on track.

Getting back to eating clean though…it’s all about setting yourself up for success.  I shared a few of my personal tips in this post – 10 Tips To Feel Full – Yes, Really! (Because Hangry Is Horrible!) – a few weeks ago, and they really can help.  

Not buying foods I know will derail me is one of my key tactics, and filling up on foods that will keep me feeling full longer is another…but again, it’s about works best for you.

I think the misconception about healthy nutrition is that one mistake is the end of the world – many times people will eat poorly for a day or two, even a week (vacation, anyone?!) and then go into “weeeell, I’m failing as it is, may as well give up!” and they continue with poor choices. It is NEVER, EVER too late to have a fresh start, so toss that negative notion to the waist side. PLEASE!

Each day is a new opportunity to try again. If there is a strategy that you know works / has worked for you, re-employ it! If there isn’t, take baby steps and make a point to notice your progress – a tiny step forward is still in the right direction!

It’s also important to remember that little changes can make a huge difference.  Some examples:

  • Switching from cream to milk in coffee
  • Switching from whole milk to 2% or skim if you are a milk drinker
  • Having a whole fresh fruit versus putting a few fruits into a blender 
  • Using lettuce wraps instead of bread, or making an open-face with just one slice
  • Adding veggies to the base of your meal, or doubling the portion you already have
  • Switching to healthy fats like avocados, portioned nuts, fatty fish, or egg yolks instead of the kind you get in sweets
  • Having slow-cooking oatmeal instead of sugary cereals
  • Swapping your regular yogurt for Greek
  • Putting dressing on the side and just using what you need, vs creating a salad dressing swimming pool for your greens
  • If you must have a soda, try a zero calorie version. . .

There are so many possibilities, you just have to look! 

Fueling our bodies with the right foods also aids our training efforts, and the results of all that hard work. Without the proper combination of protein, carbohydrates and fat, we won’t function optimally, and we may not see the results we would otherwise if we did nutritionally support the exercise we are doing (for example, lifting weights and skimping on protein means you aren’t going to see the muscle mass you would if you had the appropriate protein intake.)

That ridiculous saying that abs are made in the kitchen? It is more true than it isn’t. Our culture is a food-centric one, so saying “clean eating” is sometimes meant with scoffs and dismissal, if not considered a bad word / phrase. But it isn’t some horrible, unachievable state of being that should scare or intimidate anyone. Unless you are working on preparing for the Olympia competition, there’s probably room to tweak (and even then!) 

Healthy changes…

Don’t have to be monumental…

You don’t have to go cold turkey (unless you know that is an ideal method for you)…

You don’t have to follow some stringent fad diet!

And you don’t have to say goodbye to all the things you enjoy.

Recognizing that you can see the results you want with some adjustments to your nutritional intake is actually very freeing – it’s something you have total control over, and can customize as it works for you. The key? Being honest and realistic with yourself – YOU are who matters the most, and there is no reason you can’t enjoy life, enjoy delicious food, and also have the results you are looking for.

 

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10 Tips To Feel Full – Yes, Really! (Because Hangry Is Horrible!)

Feeling hungry – or getting to the point of “hangry” – is terrible for everyone. There ARE ways – yes, really! – to maximize fullness and avoid the pitfalls of poor-choice snacking.  It does take some commitment, but it isn’t so difficult that it can’t be achieved (with minimal, if any, pain, I promise.)

I struggle with snacking too – I’ve always liked eating a lot of food, so I’ve learned some tricks to keep me on track, without the starving feeling of a “diet” (I don’t actually believe in the “D word” to begin with.)  The point is to set yourself up for success, not disaster.  Binges?  been there.

#1. . . H2O

Water is essential for SO many reasons, and I guarantee that most of us aren’t getting as much as we need. When you feel thirsty, it’s usually too late.  Incidentally, in effort to get the hydration it needs, sometimes you’re sent a “hungry signal” when in fact it’s the body and brain’s way of saying “need fluid asap!”

How to make it work: Always drink water before you eat.  You WILL get a stronger feeling of fullness.  In some cases, too much water at once might make you feel sick…so go easy and give your body a chance to adjust.  Sip your water first and you’ll likely notice you don’t need to eat that whole, huge portion.

#2. . . SLOW DOWN!

Eating too quickly is a surefire way to A.) eat more than you need and, B.) leave you feeling overly full.  Stomach aches are NEVER good! Slowing the pace can make a huge difference – you will feel that “fullness” when it’s time to stop.  The body has been designed to work like a highly-tuned machine – it knows before the brain does sometimes.  Trust it.

How to make it work: Take a bite and put your utensil down.  Sound basic? It is.  But try its because it helps.  Eat a little, put your fork down, and give yourself a chance to chew and enjoy the food.  

Feeling full!?

#3. . . Fruits and Veggies

Portions M A T T E R.  These nature-made goodies are easily found, not expensive, and are one of the best ways to add bulk to your meals (not to yourself!), while also adding a dose of H2o goodness and nutrients.  Veggies in particular are my go-to for making meals a lot BIGGER than they really are without adding a ton of calories (e.g. . .or to my waistline, which can happen when I’m not careful.  Thanks, meso-endo body type!)

How to make it work: Add an extra serving of steamed vegetables as a side for your meal, or add them to it (for example, soup or pasta) to make a larger, and more filling portion. Fresh fruits are also great (and a better choice than their deliciously dried counterparts) to add to things like yogurt, cereal, or even frozen yogurt for a treat.

#4. . . Distract yourself and stay mindful

Are you *really* hungry?  Or just bored?  I have a habit of wanting to eat when I’m not busy (working on the computer, watching something on tv etc.)  Bad news, because then I look for more food to snack on…

How to make it work: It’s okay to snack here and there but if you are not mindful of what you are doing, you’ll probably go overboard (it’s easy – portions aren’t really that big!) If you absolutely *must* snack while doing something else, portion it out and remind yourself to (#2) slow down. If you are simply eating because you are bored, find another way to distract yourself to get that “I’m not hungry but I want to eat” out of your mind.

#6. . . Pre-Portion

Having some options at the ready is always a great idea, especially when they are portioned out already.  You dont’ need to buy crappy snack packs, you can make your own (hummus with veggies, popcorn in portioned bags, fruit salad etc.)

How to make it work: Have some pre-portioned items in your pantry or fridge for when you need them.  Stay mindful and remember they are portioned for a reason.  If you savor what you are having, you don’t need to eat three portions of it.  Often we do that because it’s an oral fixation – the act of just munching – vs our body really needs the sustenance.  I’m super guilty of this one.

#7. . .  Don’t BUY it!

This is a go-to for me also.  Sometimes I know I really want something…but if I buy it, I’m not going to be able to control the amount I have.  So…I don’t buy it.  It isn’t worth it to me to then be kicking myself in the butt – if I don’t have it at home, I can’t eat it.  I CAN, however, buy other options.

How to make it work: Don’t get sh*t you know you can’t handle!  I’m serious! You know your weaknesses.  Do buy things you can have instead that you won’t beat yourself up over.  You deserve to feel great ALL around.

#8. . . Get moving!

Exercise is a nice distraction technique (see #4.) It’s great for  you, but it also gets your metabolism moving along as well.

How to make it work: Maybe you don’t have a gym membership, or you are having a tough time motivating…try doing a few little things during commercials when you are watching your favorite show, or in between stirs while you’re cooking dinner (e.g. pushups, jumping jacks, setups etc.) Baby steps are OKAY.  In fact, they are MORE than okay.  It might help get your mind off the need to munch, and give your furnace a boost while you’re at it.

#9. . .  Chopsticks

Yep.  Chopsticks are not as easy to eat with and they force you to follow rule #2 whether you want to or not.  Sneaky, yes.  Genius, also yes.

How to make it work: Pick up a pair and start pinching!  If you have trouble, there are modified ones that are joint at the top (not as good, but still slower than a fork or spoon.)

#10. . . (Worse comes to worse, and ps, I’m NOT a dentist!) Have some peppermint, or try a piece of gum

I am NOT recommending chewing gum as much as I do (it is sugar-free, but I’m sure it’s not the best habit.) There are plenty of healthy ways to avoid overeating but sometimes a quick piece of gum can keep me from eating something I don’t really want or need.  A dose of peppermint tea, or a mint can also help. Again, not trying to suggest this is should be a default – I’m slapping my own hands given that I love my Bubblemint.  But…if all else fails, it can help in a pinch.

How to make it work: Have some peppermint tea, suck on a mint, or even have a piece of sugar-free gum.  As a last resort, this can actually help.  Some folks recommend smelling fragrant oils – you can try that too, though the physical act of chewing, or having the taste on your tongue, might have a stronger result.

Once again, not a doc, and not a dietician..but these are a few tricks that might help when the munchies hit.  As someone who LOVES volume (e.g. LOTS of food) I can say honestly that these tricks CAN work.

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Food Humor – Food Strike

Yeah…no, I don’t do food strikes.  I do the opposite. . . I buy three pounds of chicken and 12 pounds of vegetables in one shot.  Not to mention the bags of popcorn to wash it all down…

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Thankful For Healthy Food

I eat.  A LOT.  And I eat really healthy foods, which may or may not be a little bit pricey, if in season at all.  

I feel blessed in so many ways, and for so many reasons…but I am immensely thankful that I am able to have foods such as scallops, shrimp, and fish every so often.  It matters what we put into our bodies and I’m grateful not only that I can have these things to begin with, but also for my better half, who both supports my clean regime, and who always manages to cook them so well.

Once upon a time I harbored and intense fear that no one would be “okay with” my nutritional habits or preferences – to the point it was debilitating. I was judged – often – for my choices, and was convinced I was somehow “too different” or “too difficult” as a result.  Fortunately, I’ve learned the error of my ways!

My body is ultra-attuned to certain nutritional guidelines.  That said, it isn’t because I imposed them ON myself (back when I had eating disorders, that is exactly what I did.  But, thankfully, not now.)  

In recovery by body decided what works for it…and what doesn’t.  I’ve gained a handful of allergies and intolerances, as well as symptoms when I don’t eat frequently enough – curious, but I’ve learned to honor and respect what my physiology is asking for.  It’s changed a lot over the years, and in recovery, and that’s okay.  

When I travel, my body is therefore never 100% – being at home allows me to stick to what works best, but that doesn’t mean I can’t (or don’t want to) go anywhere!  There are always healthy options to be found, so even if I’m not having my absolute “usual” I still can make solid choices, and set myself up for the best success possible.  (Frankly, I’d say scallops multiple times in one weekend is pretty world-class!)  

Blackened catfish and turkey

My goals are maintenance – I’m not looking to gain, neither to really lose weight.  I want to support my muscles and any physical activities I’d like to do, as well as to function as optimally – and comfortably – as possible.  That includes everything from sleeping, to energy levels, to a calm tummy!

Just because I am wired to work on a very specific blueprint doesn’t mean that I can’t live freely, and happily.  It takes a little bit of foresight and work, but I love being healthy, at a good weight, and feeling like I can perform well.  

As I’ve gotten older, I need more recovery, and sometimes even more food  – allowing ourselves to evolve and grow is a beautiful thing.  Appreciating the blessings and fortune we have just makes life all the more wonderful. ❤ 

Nutrition Humor – “Diet” Woes

Deprivation is NEVER a good tactic when it comes to weight loss or maintenance.  It’s tough because sometimes we really want to stick to “clean eating” but we don’t realize that we aren’t having enough food.  Too little = bad news!

Adding in “volume” foods can REALLY make a difference – an extra serving of steamed or grilled veggies (seasonings can really jazz these up), a helping of fresh fruit, an extra serving of protein as a snack in between meals, maybe a dash of good fats in there…those things will really help you to stave off the “let me eat my whole kitchen!” later in the day.

NO ONE can eat a tiny amount and not have their body, later on, say “uh…excuse me?  I need some fuel to function properly…?”

Having TOO LITTLE is a quick way to derail your plan, and it will set you up for failure.  So make sure you add in a healthy snack or two, or double up on the protein and water-and-fiber-based foods that can help keep you fuller longer.

We’ve all been snookered by a massive wave of hunger when we try limiting our intake.  Not only does restriction SLOW your metabolism, but your body is designed needs the proper fuel (and enough of it!) to function properly.