Mainly haven’t forgotten the raw because it won’t let me! I keep trying to introduce foods that I previously loved, and it is NOT going well. I’ll spare everyone the lovely details, but let’s just say my stomach knows what it wants, and if I deicde not to feed it raw foods, it makes sure to tell me. All. Night. Long. Sigh…And last night was so mild! A Dr. Praeger’s veggie burger (yum!! the best!), which has no vegetable protein, or tofu or anything–just loaded with veggies, with a side of deliciously roasted sweet potatoes. But nooo, my body still has expectations of big salads, fruit and sprouted grains. Let me go!!! I want to say. I also want to say, I promise not to take those things away, I just want a little heat in my life!! Sheesh, as if it wasn’t hard enough as it was for me to go to summer BBQ’s without making it a BYOF (bring your own food) experience. Imagine me now–“I’ll just have the watermelon, thanks.” And what about my favorite restaurants? Sigh. Anyway, my new project!!
The best part about anything I do, is when i’m inspired to do something new, and when I can inspire someone else to do something new. In the very humblest of ways, I love when people color outside the lines, and especially love when I can color with them. It’s why I love nutrition and food so much–the energy, the creativity and community it creates is endless and always a good experience! Such is the case with my friend, and his decision to clean up his diet, and tone up for summer. A goal most of us share, but few of us have the commitment, will, and courage to see a plan through. So together, John and I are going to color outside of the lines, and I will help coach him to success. So, he has described what he wants: To tone up, but not neccessarily lose numbers off the scale, though an inch here and there would be fine. He’ll start in a couple weeks, but here’s what he has to chew on so far–maybe someone else will find it helpful as well:
1) Eat more. This is where most people fail. They think to lose fat, they must cut calories. If you’re working out, it’s the opposite. Lots of high quality food throughout the day will serve your body best, and get the quickest results.
- Must eat a great breakfast every single day. If you do nothing else right that day, eat breakfast. It should be within an hour of rising, and if you work out in the morning, it must be within 2 hours of working out.
- Test what works best for you, but you should eat at least every 3 hours through the day.
i. i.e, what works for me is: Big breakfast around 9; Snack around 12; Medium lunch around 1:30/2; Snack around 4:30; Dinner at 7
ii. Never, ever let yourself get hungry. Be prepared with snacks, always. The second you’re hungry, is when your body starts to store fat, making it much less accessible to actually burn.
- Every meal should have whole grains included in it—oats, quinoa, brown rice, barley, etc. Whole grains TORCH fat. It’s the only food that does it so effectively. Load up on these.
- PROTEIN. Every meal should have high quality protein. Let’s talk about this if you are unsure what exactly that looks like.
- Plenty of fiber. Dried and fresh fruit make great snacks, and are full of fiber. Of course all the leafy greens your body can handle is also paramount.
- Avocado’s and prunes are your friends.
2) Work out.
- Everytime you run, couple it with strength building. I’m a big fan of body weight resistance—push ups, sit ups, dips, squats. You will build the most muscle this way—better than cardio alone, and better than weights alone.
- When you do cardio, mix it up—slow then fast, medium then slow, fast then medium, etc. You will burn the most calories this way. Better than just fast, or just medium.
- After eating, walk around a little, do dishes, do something. Don’t just sit there. Help your body assimilate the good foods by moving.
- Don’t eat within 2 hours of working out.