We’re conditioned to pay more attention to calorie counting than macros, but not all calories are equal. This guide is breaks down macro counting, and shows you the benefits.
(Psssst… there’s also a free calculator download!)
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Cutting Out the Nonsense – A Path Towards Weight Loss
As a society we talk a lot about eating, weight loss, and healthy guidelines.
But are we really listening?
Believe it or not, eating is an addiction. There are meetings, Overeaters Anonymous, where people who have a tendency to overeat can share their experiences and support each other. While some people might think that it’s comical for anyone to look at eating as an addiction, it’s a difficult vice for people to overcome. Saying that these people should just get off the couch or start eating better is like telling a person suffering from depression “Hey, cheer up!”
There’s a lot more to it than that.
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Food Intolerance and Healing My Gut
Food is one of the few things I tolerate well.
I’ll patiently wait for good food even if I’m hangry.
My food tolerance is only mental. It turns out that I have a shit load many food intolerances. I’ve never had any allergies to foods. I don’t experience pain from eating certain things. What I do get is bloating and gas. That bloat is something I either attributed to genetics (“I just wasn’t meant to have abs”) or to eating in volume (have I mentioned I love to eat?).
Reading this post by Megan opened my eyes to a whole new possibility. One can have intolerances to foods without necessarily being allergic. Who knew?! In fact, many of the foods people are allergic to (gluten, nuts, whey) I don’t have intolerance issues with. It’s all the other stuff that troubles me.
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Work It Out: Is Fruit Bad?
Why do people become scared of certain foods?
Butter. Carbs. Egg yolks. Milk. Meat.
If you remember my No Shit Diet, you know I think these fads are… well, a load of shit. 😉
There are so many schools of thought, you really have to find something that works for you and your body. Don’t be afraid to experiment. Play with your food! Create your own nutrition philosophy; one that makes you feel good. And don’t ban foods for no reason.
Today’s Work It Out is about fruit. One of the most asked questions I get about my figure competition prep is “why are you still eating fruit?!”
I’m still eating fruit because I like fruit. Fruit is good for you. Love your fruit.
Is fruit bad? NO! Fruit does have sugar. This is why it often gets slammed by the fitness community. Not all sugars are created equally! Eating a piece of fruit is NOT the same as eating a bowl if ice cream. Mmmm… ice cream...
This doesn’t mean it’s a free-for-all. It does have fructose, a type of sugar that cannot be directly utilized by the muscles. The liver must convert fructose into glycogen (carbs). When the liver glycogen levels are full fructose gets converted to fat and that helps to increase the size of the fat cells. Which is why fruit gets a bad rap.
You can’t know when the liver is full, but you can be smarter about your fruit.
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1. Eat fruit in the morning
Because you’re fasting while you sleep, the liver burns all that glycogen. When liver glycogen levels get low, your body begins breaking down muscle protein to convert amino acids into glucose for the brain. All that means is that first thing in the morning your body is straight up burning muscle and you NEED to replenish some of that fructose. At this point the fructose is used for good – restocking the liver glycogen levels and switching off the signal to burn muscle protein.
One of my favorites is this Blueberry-Basil Egg Bake. Lots of protein a fruit to fuel your morning!
2. Fuel your workout with fruit
Eaten before a workout, the fructose helps to prevent muscle fatigue that usually comes on strong as muscle glycogen levels begin to fall. Eaten after workout, fruit is used to replenish glycogen levels in your muscles and your liver.
3. Use fruit to your advantage
Fruits offer many health benefits beyond fuel. Here are a few of my favorites:
Grapefruit – High in enzymes that burn fats and has high water, a combination that makes it a perfect food for increasing metabolism. It also contains a dietary fiber called pectin, which is good for digestion.
Oranges – High in Vitamin C, oranges are a great pre- and post-workout snack because the vitamin C helps protect nitric oxide (NO) from being broken down by free radicals.
Apples – Polyphenols have been proven to increase strength and fat loss.
Cherries – Perfect for post-workout, as it reduces inflammation and enhances recovery (which is why I concocted this Cherry Ginger Protein Smoothie).
4. Know the GI score
The glycemic index (GI) ranks carbs based on their effect on blood sugar levels. Those with a lower GI score, the more steadily its burned throughout the day giving you lasting energy. Higher GI foods are more quickly transported to fat cells if you don’t burn them right away (these are the ones you may want to eat surrounding a workout).
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I’m happy to see cherries are low GI and good for recovery. They are my favorite!
Have you ever gotten “scared” of a certain food?
What is your favorite fruit?
125 Reasons Why Clean Eating Isn’t Boring
No Shit.
I’m going to start calling this blog the “No Shit Zone”
Today’s Work It Out is a guest post from Amanda the Amazing. She is a great runner with an inspiring story about coming to healthy living. It has led her to a healthy, balanced lifestyle – the kind we all aspire to!
Her post is about keeping clean eating interesting. I think it play right into my two favorite topics: Strange But Good foods and the No Shit Diet. When many people first approach a lifestyle change they have this idea that they need to follow some sort of diet trend or that being healthy means boring foods. Not so!
A diet isn’t a lifestyle change. That’s why they don’t work. You have to experiment with food and find the path that is right for YOU. For me, that has boiled down to a lot of strange (but good) concoctions to keep food interesting, and to sticking to a basic idea: keep it balanced and include variety. Seems obvious, right? Did you just read that and think “No shit, Sherlock”?
Amanda has started a clean eating project that incorporate this mindset. It’s a brilliant way to clean up your eating without getting bored or feeling deprived… and she’s even offering support!
Read on for her fabulous perspective, and a great list of foods to get you started!
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125 Reasons Why Clean Eating Isn’t Boring
I love reading magazines…actually I might have a bit of an over subscription issue (Editor’s note: Same. We need 12 steps…).
They provide me with new workout ideas, meals and general motivation to stay focused on enjoying my active life. But sometimes it’s abundantly clear that even though they focus on health, they have bills to pay and maybe their info is a little skewed. Have you seen any of the covers that rave about “125 Power Foods” then you flip it open to find the list doesn’t contain a single vegetable and only one fruit called the “grapple” (Editor’s note: I hate to admit I sampled one… it’s tastes as creepy as it sounds) which I think we can probably agree is not local or non-modified.
Just because a label says fortified or enriched or whole grain or even natural, doesn’t mean it is actually natural and good for you. Can you remember ever seeing maldexitrin for sale? Do you realize how much salt they add to keep products “shelf stable”? That sodium bloats us and causes all kinds of other health problems that I will leave to doctors to tell you about. (Editor’s note: So true. Salt hangovers exist. More on sodium here.)
The Clean and Lean Project (along with super studs like Laura) have gotten me refocused on choosing foods that are going to serve not only my physical goals, but my performance, my health, my skin…my life! I think this kind of diligence for the most part is a really great thing, as long as it’s also tempered with not becoming overly worried about every morsel we eat, sometimes chocolate is exactly what the body needs (Editor’s note: AMEN!)!
That being said, one of the biggest questions I get after mentioning clean eating is “WHAT WILL I EAT?!” or clean eating is so BORING. To anyone who says clean eating is boring or bland, I first say have you seen any of Laura’s posts on strange, but good?
After that I think it’s time to bust out my list of 125 power foods…tell me you can’t find delicious, exciting and filling on this list!
HAHA!! 125 foods that are non-processed and I didn’t even need to include bland icky iceberg lettuce. (Editor’s note: Cheers to THAT!)
Amanda of RunToTheFinish.com is a Certified Personal Trainer and Fitness Nutrition Specialist with a true passion for running. If you are looking for more tools to help you make Clean Eating a lifestyle, checkout the Clean and Lean Project, which teaches participants how to create new habits and kick the sugar cravings.
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Don’t forget to click here to enter and win one of 6 canisters of Designer Whey Sustained Energy! Staying satisfied is a great way to keep the munchies at bay. And it’s fun to rhyme.
What is your favorite clean food/dish? Feel free to link up recipes!
Does anyone legit love iceberg lettuce? Aside from when it’s covered in blue cheese and bacon. 😉
The “No Shit” Diet
But what do I eat?!
The eternal question.
I get this question almost daily. Today’s Work It Out addresses the questions. I won’t share my exact diet. I’m still learning what is best for me, and – like I ALWAYS say – diet is personal. Paleo, vegan, vegetarian, “intuitive” eating, carb-heavy, protein whores (guilty)… the list goes on forever.
What I WILL share are some of my staples for keeping (mostly) healthy.
There is a lot of talk about special diets. I don’t buy into any of them for one reason – I think diet is about common sense. It’s a lifestyle. A diet, as we most often refer to it, is a finite thing usually aimed at weight loss or some quick fix. I was just on a pretty strict competition diet. That is NOT sustainable. Your life-diet should be balanced and include a variety of foods. No shit, right?
Therefore, I’m starting a new movement:
Diet 101
- Eat 5-6 meals per day – every 2-3 hours, with the last meal being fairly close to bed time (your body needs to fuel to heal overnight)
- Don’t be afraid of carbs or fruit – they provide valuable nutrients. Everything in moderation!
- Eat your veggies! They fill you up without adding ton of calories or fat, and are vitamin and nutrient rich
- Avoid large amounts of processed foods, sugar, and sodium. In excess, they are bad for your health and you just won’t feel good the next day
- If you want a “cheat” or “treat,” HAVE IT. Just don’t have it all day, every day. I like wine and dessert, so I have both
Weekly Buys
- Veggies – asparagus, broccoli, broccoli slaw, brussels, cabbage, carrots, cauliflower, celery, cucumbers, eggplant, green beans, dark leafy greens (like spinach and kale), mushrooms, onions, parsnips, red peppers
- Fruits – apples, bananas (no more than 1x day), berries of any kind, cherries, grapefruit, pineapple, watermelon
- Complex Carbs – barley, beans, Ezekiel bread, oatmeal, millet, multi-grain cereal (watch the sugar and sodium), sweet potato, quinoa, wild or brown rice, winter squash
- Protein – bison, chicken, eggs (yolks in moderation), lean beef, salmon, tempeh, tofu, turkey, TVP, white fish (I love cod, sea bass, swordfish, tilapia, and trout)
- Fats – avocados, chia seeds, coconut (oil and whole), flax, nuts/nut butters (almonds and walnuts are the best), olive oil, seeds (pumpkin, sesame, and sunflower)
- Dairy – almond milk (unsweetened), cottage cheese (no salt added), plain non-fat greek yogurt
Cheese-less Cauliflower Crust Pizza
Flavor Adds
- Extracts – almond, butter, butterscotch, coconut, coffee, maple, peppermint, vanilla
- Spices – black pepper, cardamom, cayenne, cinnamon, cocoa powder, coriander, cumin, curry powder, garam masala, garlic, ginger, nutmeg, red pepper flakes
- Acids – apple cider vinegar, lemon, lime, rice vinegar, white balsamic
- Herbs – basil, cilantro, dill, mint, rosemary, sage, thyme
- Sauces/Toppings – BBQ sauce,hot sauce (I love Cholula and Sriracha), hummus, mustard, salsa, tomato sauce (note: make your own when possible – read the labels and you’ll be shocked at the sodium and sugars added!)
Healthy BBQ Sauce on Tempeh
Stuff Most People Think is Foreign
- Liquid Smoke (the Colgin brand I buy is all-natural and vegan)
- Nutritional Yeast (high in B-12 and protein, has a cheesy/nutty flavor)
- Peanut Flour (defatted peanuts; I like this better than PB2 because it has no added sodium or sugar. I order mine here; use discount code USO924 for $5-10 off)
- Stevia (the NuNatruals vanilla and chocolate liquid drops are my favorite)
Blueberry Protein Tart (with peanut flour cream)
Shopping
Most of my shopping is done at to following places:
- The local farmer’s market,
- Whole Foods
- Fresh Market
- Publix (big box grocer)
- iHerb.com (use discount code USO924 for $5-10 off)
- Tip: ask your grocer if they can order items for you – Whole Foods is especially good about this!
PLEASE do not take the this as the be-all, end-all list of foods to eat. This is a sampling of my staples. I eat a massive variety of food – it helps me not get bored, which make it easier to keep it clean. I definitely indulge as well. Like tonight – I know I’m going to have an awesome dinner out. Rather than worry about salty, fatty, yummy food, I make more of an effort to keep it clean throughout the day today!
This is life, not heaven. You don’t have to be perfect. Live life, eat good food, and share it with those you love.
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I don’t mean to poo-poo people’s belief systems. In the name of balance, next week there will be a guest post from Calee with a different perspective. I don’t say vegan, for example, as a bad thing. If it’s tied to a belief or you know that’s the way your body functions, more power to you! What I am against are people jumping of whatever is popular at the moment in hopes of finding the magic fountain for youth and weight-loss. There is no magic, y’all.
What is the craziest diet you’ve ever tried? In college I ate nothing but grapefruit. It lasted 2 days.
Have you found a lifestyle that works for you?
Work It Out: The Ab Edition
The million dollar question.
What is the meaning of life?
The question I get almost daily now is about gaining and/or abs. How do I gain without getting a tummy? How do I get better abs?
I don’t do core work other than leg raises in the captain’s chair and crunches. I don’t do cardio beyond walking (my trainer won’t let me while I try to gain). I focus on weights and lifting heavy. It sounds crazy, but my abs are sore following a leg day – barbell squats work your whole body!
Without millions of sit ups, here’s what my abs looked like for my first competition in October (I’m on the far right):
Please know that “normal” people don’t walk around with fitness model abs 365 days a year. In the pic above I certainly didn’t have a ripped 6 pack, and I’d been working hard. Fitness models and competitors are relentless, but there is a lot of diet/water manipulation (not to mention the occasional photoshopping) that goes into it. Don’t put those expectations on yourself!
If you are trying to gain, the extra food will probably go to your stomach at first. It has to go somewhere before it re-distributes! As long as you aren’t filling it with junk, your body will figure out where to put it. I tell myself this every day.
So how do you get abs? I hate to say it… it’s true what they say – abs are made in the kitchen. I wrote a brief post about this when I did my Kitchen Workout. Based on the questions I got and my personal goals, I wanted to get a little more specific in this post.
The secret is what you put in your mouth.
That’s what she said.
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Fat vs. Carbs
I get asked a lot about the proper balance of fat and carbs. This really depends on your body type. Some people do better with more carbs, others more fat, and still others with a balance. Don’t be afraid to experiment and see what works for you. You’ll be able to tell in a week or so.
I’m actually experimenting this week with a higher fat diet. We’ll see how it goes…
Carbohydrates
Switch your simple (refined) carbs with complex carbs. Simple carbs are quick to digest and are converted to blood glucose. Glucose in your bloodstream increases after consuming a high-carb meal. Excess glucose accumulates as body fat, resulting in weight gain. If you continually create excess glucose, you create a nasty cycle. As the level of glucose in your blood falls below “normal,” you become hungry, which results in consuming even more carbs. Read more about complex carbs here.
Try eating oatmeal for breakfast rather than toast. Make it interesting – try Zucchini Bread Oats, Strawberries and Cream, or try a Strange But Good take on oatmeal that uses TVP as the base: Pumpkin TVP Oatmeal.
Rather than croutons or a roll with your salad, top it with black beans, white beans, or chickpeas. My favorite topper is Spiced Roasted Chickpeas – crouton crunch without the salt, butter, or white carbs.
Replace pasta with quinoa or lentils. I never cared for lentils until I discovered fun ways to flavor them, like in these Lentil “Meat” Balls served over spaghetti squash (another great carb replacer).
Sugar
Limit your sugar intake. You would be surprised how it sneaks its way into nearly everything. Sugar is fat-free; however, if you eat a high sugar diet your body will convert the excess into fatty acids (fat). This fat is stored wherever you tend to store adipose fat cells… for many of us, this is the stomach, hips, butt, and boobs/moobs.
Avoid candy, sodas, “fancy” coffees, juice, and baked goods. You probably knew that. Are a few not-so-obvious items to watch: cereals, breads, canned sauces and soups, flavored yogurt, protein powders, and fruit. That’s right – I said fruit. It’s good for you in moderation (we all need some sugar for energy), but you shouldn’t be eating 10 servings a day. When you eat your fruits, try to have it earlier in the day or surrounding a workout.
Satisfy your sweet tooth with something else…. like my (almost) nightly treat: the 150 Calorie Microwave Cake.
Sodium
Ditch salt. Stop salting your food. Unless you want to be bloated. There are so many other ways to add flavor!
Frozen foods are huge culprits. Even the “healthy” brands are loaded with sodium. Also check the sodium in canned soups, pastas, breads (some have more sodium than chips), pretzels and rice cakes, sauces, and cottage cheese (it took some searching, but I did find a no-salt added option). Check out this post for more info and alternative seasoning ideas.
Diet Foods
“Fat-free” or “low-calorie” items often means “this has a ton of ingredients you can’t pronounce.” Avoid packaged diet foods. They are often worse than their “regular” counterparts because – in order to add flavor – they have more sodium and/or sugar. Not to mention the additives.
Additional Thoughts
- Listen to your mother. Eat your vegetables. They are low-calorie and nutrient-rich. If you are a volume eater (I am!), veggies are a lifesaver. Try to have 1-2 servings at every meal. Prepare them with herbs, vinegar, and/or olive oil. If you are coating you veggies in dressing, cheese, and salty sauces it kind of defeats the purpose. Click here for tips on adding veggies to you diet.
- Always make sure to get enough protein! 20g after you exercise will help build muscle and allow your body to recover. If you are an athlete, have at least 1 gram of protein per pound of body weight. Some people will balk at this… but if you want to build muscle, trust me on the protein.
- Drink water (at least half your body weight in ounces). Dehydration slows down the fat-burning process. Drinking more water can also help reduce muscle and joint soreness when exercising. And we all know this one: drinking water with a meal may make you feel full sooner and help you not over-eat (or drink other beverages).
- Make the way you eat part of your lifestyle, not a diet. Diets crash. A lifestyle is a shift in thinking. Find something that works for you, that you like, and go for it.
**Disclaimer: I have NO formal training. This is just what I’ve learned/experienced. I don’t walk around with a 6 pack – it’s bulking time! Don’t sue me. The End.**
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Something else I didn’t realize… not only is my next competition just 11 weeks away, but I am also doing an 8 hour adventure race in less than 2 weeks. Eek.
Do you have a “flat ab” secret?
Do you consider the way you eat part of your lifestyle? How did you get to that point?
Gratitude and a Simple Giveaway
I have a confession.
When I added dairy back to my diet, I worried people would be pissed I wasn’t going vegan forever.
When I added seafood last week, I wondered if people would think I sold out.
When I read all of the encouraging comments you left, I felt gratitude.
Pushing myself to the limit in this past month of training has left me feeling a little vulnerable. I’m feel strong and I am proud of what I’m doing, but I am outside my circle of comfort and that can be unsettling at times.
You reminded me that:
- The people who read my blog (yes, YOU) are amazingly supportive
- I shouldn’t worry about what others think of my eating habits (you’d think I’d never forget this since I blend spinach into everything)
- If you focus on doing what is right for you, and the rest will fall into place.
We’ve all struggled at some point in life with body image – if nothing else, its part of growing up! What I continue to learn (re-learn?) is that you shouldn’t CARE what others think about you. Especially when it comes to diet. Your diet is just that – YOURS. It’s a personal thing.
Some people are naturally teeny. Some people have bigger bones. Some were built to bench 200 lbs. Some are aerodynamic sprinters. Some people can eat red meat with no problems. Some people can’t stomach the thought of eating an animal product. And that’s fine. Just don’t wear fur and we can all get along. 😉
Sunday will mark the beginning of the 29th year of my life. The last year of my 20s. Sometimes I’m amazed at what I’ve done in that time… and sometimes I panic because I wanted to accomplish more (wasn’t I going to rule the world by 30?).
From my perspective, the important thing this to keep your goals in sight and stay focused on the things that mean the most to you – family, career, athletics, crazy food creations, etc. If you believe you can’t, you won’t. If you belive you can, you will.
You can do anything you want to if you want to badly enough. Bring it, world domination!
Thank you all for reminding me to stay true to myself, and that support will follow when you are genuine. It sounds simple, but sometimes it’s hard to remember.
Speaking of simple…
For my birthday I would like to give you a gift! The people at Simply Bar have offered to send a sample pack to one Sprint 2 the Table reader!
I first tried the Simply Bar at this spring’s Blend Retreat. The Simply Bars were in our (overflowing) shwag bags, and were there to fuel us through a strenuous hike.
I’m a big fan of anything that is natural, tastes good, is low in sugar, and is high in protein. Here’s how The Simply Bar fits the bill:
- 16g of protein from non-GMO soy crisps
- 3g of sugar means no sugar crash
- These gluten-free, vegan bars actually taste good too
- At 160 calories they are filling, but won’t leave you over-stuffed
Their current flavors are: Peanut Butter Chocolate, Lemon Coconut, Caramel Peanut, Cinnamon Pecan, Cocoa Raspberry, and Cocoa Coffee. I haven’t tried the last 2 flavors, but that Lemon-Coconut is positively addicting. The texture is great – crunchy with a bit of chew, like a rice crispy treat.
How do you win? Receive up to 4 entries by:
- Follow me on Twitter or Subscribe to the Sprint 2 the Table RSS feed or email
- Tweet: You could say something like: I’ve entered to win a sample pack from @thesimplybar with @sprint2thetable http://wp.me/p16jDn-1rZ #giveaway
- Be Social: Twitter Follow The Simply Bar, Pinterest Follow Me and/or Pin Something of Mine, Instagram Follow Me
- Comment: What goal do you believe you can/will accomplish one day?
Please leave a *separate comment* for each entry!
Giveaway ends at 11:59pm EST Wednesday night, July 18th. The winner will be announced here on Thursday, July 19th!
Open to US Residents only. If you’d like to try these bars but didn’t win, check out their Store Locations to find a local retailer, or simply order your own sample pack on The Simply Bar website.
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Step with care and great tact
and remember that Life’s
a Great Balancing Act.
Just never forget to be dexterous and deft.
And never mix up your right foot with your left.
And will you succeed?
Yes! You will, indeed!
(98 and 3/4 percent guaranteed.)
~Dr. Seuss
Are you a Seuss fan too?
What are you doing for my birthday this weekend?
