Ok- so hopefully after last week you started food logging and getting it checked frequently by your coach. If not, DO IT NOW!!! Great job! You have taken the first step towards a healthier you, and another step towards reaching your personal goals. Now- time for step two.
Food prep.
You've now been able to see for a week or so some weaknesses in your eating habits. Let's clean that up.
First thing you need to do is clean out your pantry. Probably needs some serious help! Rid your cabinets of grain products, artificial sweeteners, dairy, and anything that is processed and packaged. NO EXCUSES!!
Second thing you need to do is make a menu for the week. Create a chart if that's your thing, and fill it in with yummy meals you and your family will enjoy. Make sure to have protein, carbs, and good fats in every meal.
Third- Make a grocery list. Think about this- include foods that are sold on the outside of the store, not within the isles. The isle foods are stocked with packaged, processed foods. If you can, stick to the veggies, meats, and fresh foods around the edges.
Last- Take time (1-2 hours) out of your busy schedule, and prepare your meals for the week. Chop veggies, BBQ tons of meat, slice up your avocados, etc. Make sure and prepare enough food to have leftovers for lunch the next day.
A few helpful tips:
1- Limit fruit consumption. Fruit is extremely high in sugar. If you must, stick to your berries.
2- Don't over do it on nuts! Portion control! They can have unfavorable effects on that digestive system.
3- Search Paleo websites for good recipe ideas. There are tons out there. Use your resources and HAVE FUN with your food!! Also search Paleo food lists to see the variety of delicious proteins, carbs, and fats there are for you to play with!
4- If you are feeling a bit overwhelmed, try picking one thing to focus on for a few weeks, and see how your body is reacting. For example, cut out dairy and log any changes you feel throughout that time.
Happy Prepping!
Thursday, February 20, 2014
Tuesday, February 4, 2014
Food Logging- Utensil Exchange: Write for Bite.
Ok Relentless Bootcampers (and all other driven athletes)- one simple question: Do you have goals? If your answer is yes, read this.
Goals- whether they be weight-loss related, body fat related, muscle gain, training gains, emotionally driven, or just something personal, most likely food is incorporated into the mix. Food effects our mood, our recovery, our sleep, our training, our stress levels, so on and so on. Basically, it has a direct correlation with most everything that is going on with our bodies. Let's face it- you've heard it- you are what you eat. If you are eating fatty foods, well....
Now, what are you eating? Are you aware of EVERYTHING you are putting into your body on a daily basis? And are you aware of the effects an imbalance of food can have on your body? I'm guessing no. So I challenge you this- Food log. It's that simple. Write it down. Move the fork slowly away from your mouth, put it down, and pick up your pencil.
Why is food logging really THAT important? Well for one, it opens your eyes of what, how much, when, and why you are eating. Just seeing it on paper holds you accountable for what you put on that fork, and helps limit mindless grazing and snacks that we "forgot" we ate. Food logging can also help you realize certain habits you've developed in your eating and pin point areas that can use some changes. Having accountability to what you are eating can also help you avoid overeating or under eating, giving you a chance to have balanced meals throughout the day.
So my challenge to you- Start food logging and ask your coach to check it. Write it down, EVERYTHING, have someone else's eyes on it daily for feedback, BE SPECIFIC, and see what kind of changes you can make in your daily eating routine. Reaching health goals are not simply about choosing the right kinds of food to put into your body, but also how much, when and why.
Happy Writes! Happy Bites!!
Lizi
Goals- whether they be weight-loss related, body fat related, muscle gain, training gains, emotionally driven, or just something personal, most likely food is incorporated into the mix. Food effects our mood, our recovery, our sleep, our training, our stress levels, so on and so on. Basically, it has a direct correlation with most everything that is going on with our bodies. Let's face it- you've heard it- you are what you eat. If you are eating fatty foods, well....
Now, what are you eating? Are you aware of EVERYTHING you are putting into your body on a daily basis? And are you aware of the effects an imbalance of food can have on your body? I'm guessing no. So I challenge you this- Food log. It's that simple. Write it down. Move the fork slowly away from your mouth, put it down, and pick up your pencil.
Why is food logging really THAT important? Well for one, it opens your eyes of what, how much, when, and why you are eating. Just seeing it on paper holds you accountable for what you put on that fork, and helps limit mindless grazing and snacks that we "forgot" we ate. Food logging can also help you realize certain habits you've developed in your eating and pin point areas that can use some changes. Having accountability to what you are eating can also help you avoid overeating or under eating, giving you a chance to have balanced meals throughout the day.
So my challenge to you- Start food logging and ask your coach to check it. Write it down, EVERYTHING, have someone else's eyes on it daily for feedback, BE SPECIFIC, and see what kind of changes you can make in your daily eating routine. Reaching health goals are not simply about choosing the right kinds of food to put into your body, but also how much, when and why.
Happy Writes! Happy Bites!!
Lizi
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