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.

 

SaveSave

SaveSave

SaveSaveSaveSave

SaveSave

SaveSave

Nutrition Humor – PB

There’s something about peanut butter. The jars of the chocolate powdered PB2, Peanut Wonder and Nutzo didn’t stand a chance once they made it to my kitchen cabinets. It was so ridiculous (as in, I was taking in way too many calories and fat to maintain what I had, and completely mindlessly) that I had to seriously – with massively-concerted effort – reevaluate.

If I didn’t restrain myself, I would eat a jar a day easy.  

Horrifying.

It came down to not buying it to begin with because I could NOT be trusted. I wouldn’t purchase a single jar until I:

  1. Learned self control, which meant…
  2. Learned to be TOTALLY honest with myself – it’s a slippery slope when it’s you against you!
  3. Developed the willpower of the Gods 

I may not be actually be able to eat ice cream, so the catchy commercial tune falls flat on me. But peanuts and I get along rather nicely.  

Maybe too nicely.

Maybe it’s better if you just hand yours over. . . 

SaveSave

Nutrition Humor – Forgetting to Eat?!

I have a friend who actually does forget to eat.  All the time.  I couldn’t imagine it because I’m constantly thinking of food!  I have snacks in the car, I take snacks on trips…hell, half my suitcase is Boom Chika Pop popcorn, chicken jerky, almonds, peanut butter crackers, apples and chia bars when I go away!

So yeah…this is totally me…

SaveSave

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. ❤ 

Easter Bun-San

If I was recruited to fill in for the Easter Bunny, I’d basically be dressed just like this…

I’d be hippity-hoppity, and happily chopity, looking for some delicious eggs to eat!

Dinner…For Three?!

It goes without saying that cats are particular…pretty much in every regard.  They are incredibly discerning when it comes to food, for one thing.  

screen-shot-2016-11-23-at-4-34-43-pm

(C) Andertoons Mark Anderson

Oh yes, as babies they ate their broccoli and snap peas – but nowadays its “no, no thank you.  Call me when you have shrimp!”  

img_8842

Excuse me?!

We don’t even have to unwrap the seafood – the mere hint of fishy fragrance and I’m suddenly swarmed by furry black beasts.  God forbid they grab a hold, it’s growl central… (Not that I can blame them – my husband makes a mean stirfry!)

img_8824

I guess I can’t really complain, though – my boys’ nutrition is top-notch!  They care about portions (that’s by default – Keku would gladly wolf down a blue whale, provided it smelled remotely edible.)  

img_8843

They also eat clean (also a function of mum, but a girl has to make sure her boys are fit and healthy so they can frolic to their hearts’ content without issue!)  They love protein – egg whites, chicken, and shrimp are favorites – just like, you guessed it… Mum. ❤  Way to go, boys!

The only real trouble with it is that I go to sit down in my chair and there’s a cat in it, thinking it’s his seat for dinner…

img_8697