Day !

New Beginnings

Hello new contestants! And new people to my blog. I thought I would do a back to the basics post for you today that might help you ramp up your success for the month. I remember the first day of my "weight loss challenge" really clearly. It was January 1st 2010 and I had a lot of basic tid bits of information, but I didn't have all the pieces for "my body" figured out yet, the way I do now. I say my body, because we are each different and what works for one will not always work for another-- but there are a few "basics" that can help anyone, anywhere get started on the right foot in their journey.

First of all, a good place to start would be to go to a free website like www.sparkpeople.com and register for an account. You can enter in your starting weight, and what your goal weight is for the end of this month and it will give you a guesstimate of the total number of calories you should consume each day. I am not a fan of calorie counting long term, but I think this is a great tool to give you an idea of how many you are consuming each day to start. A lot of people think they are eating much less than they are actually eating, and then there is the flip side-- a lot of people are ridiculously under eating which is just as detrimental. Under eating causes your metabolism to slow WAY down, and triggers your body into starvation mode. The body is very smart and will adapt to what is going on around it. For example, you start under eating and the body says "ok, time to store what I got" so it will hold on to your fat and the scale will not move.

Metabolism boosters are key. EAT EVERY 3 hours. I know there is a lot of conflicting information out there, but what I have found and what a ton of my own research and practice has found is that the typical person does best on an eating schedule of every 3 hours. This keeps the metabolism revved. You should not be eating a huge meal every three hours, but a moderate size meal with a combination of a complex carbohydrate source and a lean protein source.  Get Meal IDEAS here!

Here is a great snack idea  --these home made protein bars. (husband and kid approved) Store bought ones are no good, so either drink a whey protein shake mixed with water or almond milk or make your own bars like these at home. These are perfect for someone who is working or a busy mom who doesn't have time to stop and "make" a snack every day.

Pumpkin Protein Bars by Jamie Eason

Nutrition Facts:

Nutrition (without walnuts): 1 square = 47 calories, .7 g fat, 8 g carbs, 3.7 g protein
Nutrition (with walnuts): 1 square = 63 calories, 2.3 g fat, 8 g carbs, 4 g protein

Ingredients:

• ½ C Xylitol Brown Sugar Blend (Ideal) (I cheat and use stevia or regular ol brown sugar)
• 1 - 4 oz. jar baby food applesauce
• 2 tsp. ground cinnamon
• 1 ½ tsp. ground ginger
• ½ tsp. ground clove
• 1 tsp. baking powder
• 1 tsp. baking soda
• ½ tsp. salt
• 2 tsp. vanilla extract
• 4 large egg whites
• 1 - 15 oz. can of raw pumpkin
• 2 C oat flour
• 2 scoops vanilla whey protein
• ½ cup almond milk
• ½ C chopped walnuts (optional)

Directions:

1. Preheat the oven to 350.
2. Spray a 9 X 13 Pyrex dish with non-stick spray.
3. Combine first 11 ingredients and mix well.
4. Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into the Pyrex dish and bake for 30 min.
5. Makes 24 squares.

The next thing I want to talk about is not going cold turkey and getting rid of every single "unhealthy" habit you ever had. It is overwhelming and almost impossible to stick with for the long run. What I found works best is concentrating on a few "small" goals at a time, working on them for a week or so and then moving on and working on another couple of small goals at a time again. For instance, this week as a brand new weight LOSER :o) I would think about maybe, 1)switching from regular soda to diet (diet dr pepper is my brand of choice) 2) drinking at least 8 glasses of water (start your morning by chugging 2 or 3 right away!) 3) getting in the practice of eating 5 or 6 small meals a day and 4) committing to at least 30 minutes 5 days a week of some sort of exercise.

I will tell you the cold honest, truth here too. You can always count on that from me-- you will not be able to exercise your weight off. Working out for two hours a day will not compensate for what food you feed your body. YOU CAN NOT OUT TRAIN A BAD DIET. I am a personal trainer and you are hearing that out of my mouth ok? I promise, if it could be done... I'd a done it a long time ago because inside this 130 lb girl is my "inner big girl" and my "inner big girl" would eat McDonalds, pizza, cake and ice cream every day and still go to the gym every day if I COULD. BUT I can't, it wont work-- don't take a year and a half like I did to figure this out ok?! I promise you will find much more happiness and balance in your life TODAY if you will just commit to eating clean (refer to the books I spoke about in the link above to meal ideas) and exercising regularly.

Here are a few websites for the eating clean meal ideas. I think they are worth the time for you to check out, because after you try a few, you will realize that eating clean really TASTES GREAT, and is more satisfying than eating a regular ol meal, because it is GOOD for you too.
http://www.cleaneatingmag.com/
www.sparkpeople.com
also, go check out at your library or buy a copy of Tosca Reno's Clean Eating books. They are an investment that is VERY VERY worth it!

Lastly, be patient with yourself. You did not gain your weight in a month, and you will not lose it in a month. But I will tell you that with a honest effort-- of sacrificing sometimes, when you'd rather not-- you can make a big dent in your goals in the next 30 days. Don't do it alone, get involved with our group on facebook, comment here, ask questions-- you are paying me $15 dollars to facilitate this and I am MORE than happy to answer and get answers to any of your questions. I want you to find joy in this journey! Somedays will be hard, while other days "weight losing" will seem like a piece of cake protein bars. Allow yourself to take each meal, each exercise, each day-- one at a time. And remember, I'm your biggest cheer leader.


Alright, let's kick some booty in May baby!!!