My best friend Mel Kinnie wrote to me after i posted my last blog to give me some more insight about clean eating. She is also just as crazy about clean eating and working out as i am, and i know she has done her research. So here is what she has learned along the way.
She has discovered that egg whites are one of the best proteins for building muscle and after that there is also cottage cheese and protein powders. Mel is a cottage cheese fanatic. I wish i loved it as much as her...but i can only seem to have it with stuff, not on it's own. And by with stuff i mean on a sandwhich, or in a clean lasagna (with whole wheat noodles). I think it's just too creamy and milky for me. I have made myself love protein powder which can take awhile to get used to so maybe i just have to make myself eat cottage cheese too...As for eggs i can't really stomach them either. Totally a mind thing. I used to be highly allergic to them and would get sick as a child even if there was one egg in a batch of cookies. I can stomach them in quiche form and my protein pancakes as well which are mostly eggs! So that's my goal to make myself like cottage cheese and eggs.
Some other healthy fats she mentions are walnuts and egg yolks (one yolk for every 5 you eat). But remember with healthy fats you need to eat them in moderation because it is after all still fat. A common serving for almonds is 12 almonds. I get made fun of for counting them out as does Mel. Yes it is a little crazy...but hey it's just in our type A nature.
Another interesting fact she pointed out is that you should eat fruits on an empty stomach. If eaten alone it helps to detoxify your system. This is because fruit is digested a lot quicker than carbs like whole grain bread. So in order to reap the benefits from the fruit you should eat it before the carbs. Her research suggests eating it alone or before your meal or snack. While i do this for the most part i don't think there is any way i can give up my frozen berries, plain yoghurt topped with cereal. I have been having this as a snack for ages! Every morning at 10am this is what i have. I know i SHOULD switch up my snack and not have the same thing every day. But it's a treat to me and it's just so yummy. I seriously don't know how i haven't become sick of it yet, it's beyond me! You can also use greek yoghurt as an alternative to plain yoghurt. It has a ton of protein, more than any yoghurt and can be used to replace mayo when you make a tuna sandwich or any sandwich in general.
To spice things up try adding low sodium salsa to fish, chicken or pretty much anything you want. A snack you may want to try to substitute the crunch of chips or tortilla chips is to make your own pita chips...simply cut up a whole grain pita bread into tortilla chip shapes and bake in the oven at 350 F until browned. You can spray them with olive oil and sprinkle with spices to make them even better. I make them and then dip them in salsa!
Don't be afraid of spices they add a ton of flavour without calories. Make sure you choose ones with no sodium! Some good ones to add to your diet are cinnamon (i am obsessed and use a TON of it), tumeric and cumin. An added bonus is that they can speed up your metabolism and burn fat long after your meal.
Wednesday, February 24, 2010
Monday, February 22, 2010
More about eating clean
As per request i am going to dedicate this blog entry to eating clean! It's one of my favourite things to talk about maybe Tosca Reno should be paying me since i recommend her philosophies so much http://www.eatcleandiet.com/ . Ever since i started to get serious about working out i have tried to eat clean or organic whenever possible. But it wasn't until i discovered Tosca's first cook book "The Eat Clean Diet Cookbook" that i really started to research the whole concept more.
Tosca now has many books under belt including a book geared towards men and a recipe book with kid-friendly recipes.
In Tosca's words eating clean "is eating the way nature intended". Basically going back to how our grandparents ate. Eating local and eating food that is close to the earth as possible. Eating while it is enjoyable is to fuel your body to function the best it can. The cleaner you eat the better you look and feel. I can't even explain the difference of energy i have from eating clean. And not to toot my own horn, but i am, my body has never looked this great. (But remember eating clean goes hand in hand with working out as well).
People at work tease me for always eating and my scheduled snacks and lunch times. But that is how we should be eating. Everyone should be eating 5-6 times a day...3 meals and 3-4 smaller meals (snacks). That is healthiest for our bodies. This way your blood sugar is steady throughout the day meaning you will have less of a chance of getting diabetes. The numbers of people being diagnosed these days is crazy! And it's so easy to avoid. Eat clean and exercise and keep that belly fat down! I mean i do understand from the research that i have done on type 2 diabetes can be hereditary, but in my mind that should be even more incentive to eat clean and work out.
Eating clean doesn't have to be bland and boring. Use those spices and get Tosca's books for ideas! She has lot's of recipes. The majority don't even take that long to make. And really making meals and snacks is all about planning. No excuses! I hate excuses. They are lame (in my opinion). Jamie Eason (my favourite fitness model/writer/body building competitor) talks about excuses in March's issue of Oxygen magazine (yes it is my favourite fitness magazine). Go on pick up a copy! You will learn so much, i promise
Another principle of eating clean is to avoid packaged foods as much as you can! Packaged normally equals bad! It's almost always very processed food. Yes it may be "low in fat" but why put chemicals in your body? Your body doesn't need or want them. I know it's hard to avoid packaged foods though. So just avoid buying anything with more than 5 ingredients if you can. And AVOID ingredients that list words you don't even know what they are. Why would you eat something when you don't know what it is. Plus if it's chemical it's definatley not natural and close to the earth!
With eating clean try to aim for a carb and a protein at every meal to help keep you full and satisfied! Don't starve yourself that just slows down your metabolism. Eating clean and eating 5-6 times a day speeds it up and keeps that fire (your metabolism) burning and working all day long! What a plus. I know lot's of people who complain that their metabolism's are slow...again excuses! The best thing about eating clean is that if it comes from the earth you can eat it there are no food groups to avoid or limit!
Hit up your local market on Saturdays! It's FULL of fresh and whole food! And it actually saves you money!
When eating clean and working out it can be hard to find a protein powder that isn't processed. I avoided them for awhile until i discovered some more natural high protein sources such as hemp seed powder and Genuine Health's Proteins +. I use the protein plus to add a bit more protein to my diet and i have it right after a workout as my body needs and craves protein and carbs FAST after an intense workout. If i don't have a protein shake right after i work out i tend to crash and then you must remember to have a meal within an hr of your workout to fuel your body further!
Your clean eating grocery list: (This doesn't include everything, just gives you an idea)
Proteins:
Chicken
Tofu
Beans
Turkey Bacon
Pork Tenderloin
Tilapia
Salmon
Tuna
Healthy Fats:
Natural Peanut Butter
Almond butter
Olive Oil
Almonds
Avocado (make your own guacomole, YUM)
Flaxseed
Produce:
Vegetables
Spinach
Cucumber
Garlic
Tomato
Broccolli
Sweet Potatoes
Potatoes
Fruit
Fresh or frozen berries (Blackberries, Raspberries, Strawberries and Blueberries)
Apples
Bananas
Pears
Raisins
Breads:
Whole grain bread (ensure that it is whole wheat (grain) including the germ)
Whole grain wraps
Whole grain english muffins
Dairy:
Eggs, eggs and more eggs
Skim milk
Soy milk (plain and without added sugars)
Fat free/sugar free plain yoghurt (Add frozen berries and let melt)
Cereals:
Steel cut oats
Kashi Go Lean
Muesli
Dry Goods:
Brown rice
Quinoa
Sea salt
Spices(nutmeg, cinnamon, cumin)
Sugar substitute (stevia, agave nectar, Sucanat)
Whole wheat flour
Canned goods:
Chickpeas
Beans
Lentils
Tomatoes
Water packed tuna
Tomato paste
Condiments:
Salsa
Unsweetened apple sauce
Honey
Balsamic Vinegar
Rice Vinegar
Lemon Juice
In Tosca's words eating clean "is eating the way nature intended". Basically going back to how our grandparents ate. Eating local and eating food that is close to the earth as possible. Eating while it is enjoyable is to fuel your body to function the best it can. The cleaner you eat the better you look and feel. I can't even explain the difference of energy i have from eating clean. And not to toot my own horn, but i am, my body has never looked this great. (But remember eating clean goes hand in hand with working out as well).
People at work tease me for always eating and my scheduled snacks and lunch times. But that is how we should be eating. Everyone should be eating 5-6 times a day...3 meals and 3-4 smaller meals (snacks). That is healthiest for our bodies. This way your blood sugar is steady throughout the day meaning you will have less of a chance of getting diabetes. The numbers of people being diagnosed these days is crazy! And it's so easy to avoid. Eat clean and exercise and keep that belly fat down! I mean i do understand from the research that i have done on type 2 diabetes can be hereditary, but in my mind that should be even more incentive to eat clean and work out.
Eating clean doesn't have to be bland and boring. Use those spices and get Tosca's books for ideas! She has lot's of recipes. The majority don't even take that long to make. And really making meals and snacks is all about planning. No excuses! I hate excuses. They are lame (in my opinion). Jamie Eason (my favourite fitness model/writer/body building competitor) talks about excuses in March's issue of Oxygen magazine (yes it is my favourite fitness magazine). Go on pick up a copy! You will learn so much, i promise
Another principle of eating clean is to avoid packaged foods as much as you can! Packaged normally equals bad! It's almost always very processed food. Yes it may be "low in fat" but why put chemicals in your body? Your body doesn't need or want them. I know it's hard to avoid packaged foods though. So just avoid buying anything with more than 5 ingredients if you can. And AVOID ingredients that list words you don't even know what they are. Why would you eat something when you don't know what it is. Plus if it's chemical it's definatley not natural and close to the earth!
With eating clean try to aim for a carb and a protein at every meal to help keep you full and satisfied! Don't starve yourself that just slows down your metabolism. Eating clean and eating 5-6 times a day speeds it up and keeps that fire (your metabolism) burning and working all day long! What a plus. I know lot's of people who complain that their metabolism's are slow...again excuses! The best thing about eating clean is that if it comes from the earth you can eat it there are no food groups to avoid or limit!
Hit up your local market on Saturdays! It's FULL of fresh and whole food! And it actually saves you money!
When eating clean and working out it can be hard to find a protein powder that isn't processed. I avoided them for awhile until i discovered some more natural high protein sources such as hemp seed powder and Genuine Health's Proteins +. I use the protein plus to add a bit more protein to my diet and i have it right after a workout as my body needs and craves protein and carbs FAST after an intense workout. If i don't have a protein shake right after i work out i tend to crash and then you must remember to have a meal within an hr of your workout to fuel your body further!
Your clean eating grocery list: (This doesn't include everything, just gives you an idea)
Proteins:
Chicken
Tofu
Beans
Turkey Bacon
Pork Tenderloin
Tilapia
Salmon
Tuna
Healthy Fats:
Natural Peanut Butter
Almond butter
Olive Oil
Almonds
Avocado (make your own guacomole, YUM)
Flaxseed
Produce:
Vegetables
Spinach
Cucumber
Garlic
Tomato
Broccolli
Sweet Potatoes
Potatoes
Fruit
Fresh or frozen berries (Blackberries, Raspberries, Strawberries and Blueberries)
Apples
Bananas
Pears
Raisins
Breads:
Whole grain bread (ensure that it is whole wheat (grain) including the germ)
Whole grain wraps
Whole grain english muffins
Dairy:
Eggs, eggs and more eggs
Skim milk
Soy milk (plain and without added sugars)
Fat free/sugar free plain yoghurt (Add frozen berries and let melt)
Cereals:
Steel cut oats
Kashi Go Lean
Muesli
Dry Goods:
Brown rice
Quinoa
Sea salt
Spices(nutmeg, cinnamon, cumin)
Sugar substitute (stevia, agave nectar, Sucanat)
Whole wheat flour
Canned goods:
Chickpeas
Beans
Lentils
Tomatoes
Water packed tuna
Tomato paste
Condiments:
Salsa
Unsweetened apple sauce
Honey
Balsamic Vinegar
Rice Vinegar
Lemon Juice
Friday, February 19, 2010
Valentines Day Hypothermic half marathon 2010
Well i should have written about this last Sunday. But let's just say i was totally exhausted. I gave it hard for the first 10k (averaging 4min and 30 sec/km) and then after that brought it down a notch. I didn't realize when we started the race that my friend Jessica was aiming for a 1:40:00 finishing time. I thought she was aiming for 1:50:00 which was the rough time i was aiming for...but really i was aiming for under 2 hours and guess what? I DID IT. 1:56:38. Jessica saw me coming up to the finish line and rooted me on and we sprinted together to the finish line! This is my 3rd half marathon under my belt in 6 months. I was thinking about doing the Bluenose Half Marathon but have decided to give my body a rest from training so hard. So i will put that on the goal list for May 2011. Right now i am still running just not giving it as hard and not training for a half. So my distance per week will go down considerably. I haven't ran all week but plan on getting a run in on Sunday. That's the thing you have to remember that after a big race right like you need to let your body rest from running. Mind you i still was working out doing weights and the eliptical for cardio. But that's what you call active rest:) And i feel great this week! Got some really awesome workouts in.
The next goal on the horizon? The NB body building competition in November. Which will include working out pretty much the same as i do now and altering my eating habits a bit by being even more strict for 3 months prior to the competition. I plan on entering in the Figure model category. I am very excited to try something new and to compete in a different way. I will keep you all posted on my progress as i go along!
Remember to keep working out and keep up the clean eating:) Keep yourself motivated as much as you can. And don't be afraid to fire off questions, i love helping people out and giving advice on what i know and have researched!
Monday, February 8, 2010
The low down on grains
Over the years there has been so much hype about carbs and bread, making them seem evil. They aren't you need them to build muscle and stay healthy among other reasons. You just have to make sure you are eating the right kinds! Whole grain is the way to go. It has more fiber, protein and nutrients and is less processed so you feel full longer, therefore you will lose weight. Yah!
People should aim for 5-10 servings of carbs a day (according to Canada's food guide). Sounds like a lot...but the serving amount depends on how much you workout the more you workout the more you need. It also depends on your age and your sex. When choosing breads ensure that the first ingredient is whole wheat flour including the germ. If it doesn't include the germ it's processed and not much better for you than white bread.
When choosing other grain products ensure that it says whole grain oats, rice or pasta. Oats are a staple in my diet. You can do so much with them. You can use them for muffins, granola bars, homemade granola or on their own for hot oatmeal breakfast the list goes on and on. And the bonus of oats that aren't processed is that you really stay full for a long time meaning you don't need to eat as much of them. In turn meaning less calories!
Just be very careful in reading your labels! Aim for products that have the least amount of ingredients and the farther the sugar is from the beginning of the list the less there is. Try to only purchase products with 5 ingredients or less. Some of my favourite carb options include; Kashi Go Lean cereal, Kashi Cinnamon harvest cereal, any of the Kashi granola bars (my current treat is the Raspberry chocolate one, it really makes you feel like you are cheating) http://www.kashi.com/, i also love the spelt flour bread from the European Bakery in Dieppe (they are at the market on Saturdays and are located just behind Canadian Tire).
Remember that the more natural and less processed the product that faster it spoils. So you may need to buy in smaller quantities or freeze your breads. I freeze my wheat germ, flax seeds and bread once it's about 3 days old.
Sunday, January 31, 2010
The importance of weight training for women
Well it's been awhile since my last post so here is the much awaited post! Today i want to talk about weight training! Yah! One of my fav ways to work out too. I see many women daily at Nubody's downtown Moncton rotating between the cardio machines. I watch and see if they ever go to do weights and no dice. Some of these ladies are what i call cardio junkies. Don't get me wrong cardio is great and much needed. But in my opinion it shouldn't be the only thing you do!
Girls don't be afraid to pick up those weights! Have you ever wondered why guys have faster metabolisms than us? Well it's because they have more muscle. The more muscle you have the more calories you are going to burn on a daily basis! It's science. And no you won't bulk up like a man from picking up those weights, and PLEASE don't shy away from progressing to heavy weights! They are your friends!
I have been weight training for about 5 years now and i love it. I look forward to the gym and lifting those weights. It makes you feel so empowered to lift those weights and show those guys that you are just as tough! There are varying types of programs you can do weight training wise. You can do a full body workout 3-4 times a week which will give you long and lean muscles which tends to be what makes women hot and noticed these days. Then there is training each body part once or twice a week for more defined and shapely muscles. It just all depends on what kind of look you are going for. For example i do biceps, triceps and abs Mondays, running and shoulders Tuesdays, chest back and abs on Wednesdays, just running on Thursdays, yoga and abs on Fridays and long runs on Sundays. I also do spinning once a week but the day varies...Mondays or Saturdays are what i have been doing lately, however for now i am taking my day off Saturday. I love my current program! I never seem to get bored as i am always doing something different everyday. BUT that being said you shouldn't do a program anymore than 4-6 weeks or you will plateau. Plateau-ing means that you stop seeing results and you get bored! Variety is the spice of life! You have to keep working out fun to keep you motivated.
I had a trainer for the first few years of working out however i am now just making my own programs. I get my ideas from old programs and from Oxygen magazine. I definatley recommend subscribing to it if you are a woman and serious about getting in shape and learning how to lift weights properly so you don't injure yourself! Form is very important and never forget that. Injuries can be very discouraging and throw you off track, however you must make sure you rest lot's and load up on protein and glutamine when they occur!
Alright that is all for today! I will write again in a few days! Let me know if there is anything you want to learn more about.
Saturday, January 23, 2010
Given'er a little too hard i think
I think it's time for me to smarten up here. I get a little too crazy about working out sometimes and enjoy it so much i forget to take that much needed day off. I just keep going and going and going. I love it i feel great and then i start to crash which is what i think is happening today. I went to spinning with Jen this morning and they stayed after to work out my abs. I came home had a snack of 12 almonds (a serving) and a fruit bar, showered and then was soooo exhausted i passed out for an hour. I didn't want to get up at all...i just wanted to sleep and relax. I wasn't even going to listen to my body...but it was really telling me that it needed to sleep and relax and that i need to start taking a day off!
It's funny how every now and then i do this and crash and never seem to learn...i think it sneaks up on me and i don't think or realize what i am doing to my body (which i should. I have done enough reading to know that my muscles need a day off to relax and recuperate and grow!). Now to decide what day of the week to take off. I am thinking of saturdays and taking that as my day to sleep in! I haven't slept in in so long. I am always up bright and early on Sunday mornings for practice with the running room (18 k tomorrow). I am training for a half marathon so i don't feel like i can miss that big of a run (it's coming up fast feb 14th!!!). So it's tough...do i take a day off before then? or just wait until next Saturday? Problem is i feel so guilty taking those days off...but i have to listen to my body and just make myself!!! Saturday workouts are great though...i feel like i can spend as long as i want at the gym as i get there early enough. During the week i go at lunch, so workouts can be a tad rushed at times. But i am so used to working out at lunch i wonder what i would do if i wasn't working out...how will i kill the time? Maybe that would be the day to lunch with the girls??? But then i would be spending MORE money...yuck! Ha ha dilemmas, dilemmas!
I got a nice email on FB (facebook) from my cousin Carrie this morning. She is also my age and has always been a kick ass athlete but it wasn't until eating clean and kicking it up a notch working out wise that she really started to see results (Go Carrie!!!). I actually didn't realize she was on the clean eating train too!!! She lives in Vancouver with her hubby Brad, her sister Jenny (my cousin) also lives out there too. So i don't get to see them enough at all! Sad. She was asking if i had a tough time with my boyfriend getting frustrated with my clean eating. And yes i do....he thinks i obsess too much at times (Carrie's hubby thinks the same of her). It really can be tough at times when you eat clean and workout a lot...there will always be people who judge you about it and give you a hard time. While i love them my mom and sis have said before (actually numerous times) that i should tone down the working out because i was getting to muscular (and would say that i need to treat myself more). It gets annoying when you are criticized for doing something healthy and something you love. I love eating clean and i love being in shape and having definition. It's not a bad thing to be addicted too! I am healthy and have lot's of energy (when i take those much needed days off). Do any of you have a tough time dealing with family members or friends about your health choices?
It's funny how every now and then i do this and crash and never seem to learn...i think it sneaks up on me and i don't think or realize what i am doing to my body (which i should. I have done enough reading to know that my muscles need a day off to relax and recuperate and grow!). Now to decide what day of the week to take off. I am thinking of saturdays and taking that as my day to sleep in! I haven't slept in in so long. I am always up bright and early on Sunday mornings for practice with the running room (18 k tomorrow). I am training for a half marathon so i don't feel like i can miss that big of a run (it's coming up fast feb 14th!!!). So it's tough...do i take a day off before then? or just wait until next Saturday? Problem is i feel so guilty taking those days off...but i have to listen to my body and just make myself!!! Saturday workouts are great though...i feel like i can spend as long as i want at the gym as i get there early enough. During the week i go at lunch, so workouts can be a tad rushed at times. But i am so used to working out at lunch i wonder what i would do if i wasn't working out...how will i kill the time? Maybe that would be the day to lunch with the girls??? But then i would be spending MORE money...yuck! Ha ha dilemmas, dilemmas!
I got a nice email on FB (facebook) from my cousin Carrie this morning. She is also my age and has always been a kick ass athlete but it wasn't until eating clean and kicking it up a notch working out wise that she really started to see results (Go Carrie!!!). I actually didn't realize she was on the clean eating train too!!! She lives in Vancouver with her hubby Brad, her sister Jenny (my cousin) also lives out there too. So i don't get to see them enough at all! Sad. She was asking if i had a tough time with my boyfriend getting frustrated with my clean eating. And yes i do....he thinks i obsess too much at times (Carrie's hubby thinks the same of her). It really can be tough at times when you eat clean and workout a lot...there will always be people who judge you about it and give you a hard time. While i love them my mom and sis have said before (actually numerous times) that i should tone down the working out because i was getting to muscular (and would say that i need to treat myself more). It gets annoying when you are criticized for doing something healthy and something you love. I love eating clean and i love being in shape and having definition. It's not a bad thing to be addicted too! I am healthy and have lot's of energy (when i take those much needed days off). Do any of you have a tough time dealing with family members or friends about your health choices?
Friday, January 22, 2010
Almost the end of my eat super clean month
It's hard to believe that a mere month ago i was still eating very healthy but eating tons of sweets and enjoying a glass too many of wine or beer. I kind of let myself go a bit during the month of December because it's so hard not too...i enjoyed it but i think i am permantley sick of chocolate, cookies and even booze. Usually when i try to eat super clean and not cheat at all it only lasts about 2 weeks before i give in and have that yummy piece or bar of chocolate. I am human too and i am not always perfect!!! My favourite treat is peanut butter cups...but i am not even craving that! Crazy. I don't miss any of it. I think it helped that i felt pretty gross after eating and drinking so much! I have a ton more energy during this little detox from booze! I am wonder how long it will last though. I will keep you all posted for sure!
It's crazy how much research i have been doing since i started this blog it's all i want to read about all the time! i just finished reading Jillian Michaels "Making the Cut: The 30-Day Diet and Fitness Plan for the Strongest, Sexiest You" it was pretty good. It was a lot of theory and information and has a 30 day eating and workout plan. It's aimed for those who are looking to lose that last 10-20 lbs. It sounds and looks like a good solid plan. I just bought it because i wanted to find out more about what Jillian is about. While she also raves about eating clean she does suggest a few processed items which seems a tad contradicting. As part of one of the three eating plans she suggests 1 packet quaker weight control instant oatmeal. SOOOOO bad for you. It's super processed and full of sugar. Yes they tried to make it healthier with 6 grams of fiber and 7 grams of protein (for the banana variety) it's going to leave you feeling pretty hungry within an hour. They aren't whole oats at all...they have to be pretty processed to cook as fast as they do. I recommend Our compliments organic quick oats. Which i will admit is still a tad processed as they do have to cut the oats. She also suggests Raisin Bran which does have a lot of fiber (7 grams) but the raisins are COVERED in sugar, the whole cereal has a whopping 19 grams of sugar. However other than that it is all very healthy and clean eating plans.
Jillian believes in eating for your metabolic type. There are 3 types:
Slow oxidizer-Require a higher percentage of carbs than fat and protein to help them lose weight and to feel energized physically and mentally.
Balanced oxidizer-Require an equal percentage of carbs, fat and protein and have the capacity to do well on the widest range of foods
Fast oxidizer-Require a high percentage of protein and fat than of carbs. They need to have protein in every meal including snacks.
She includes a quiz to find out which you are...only problem with the quiz is that it is aimed for people who still eat crappy at times, aka fast food, which i stay far away from. I stopped in 2005 and only have had it twice since then and wow did i feel terrible after. Why and how do people eat that regularily? I don't get it. I think it should be banned there is no nutritional value whatsoever. There are so many other healthy fast foods out there. It makes my cringe when i see parents bring their kids there. There are so many other options stop being lazy!!! Yes i feel strongly about this. But hey just my opinion.
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