Can You Read the Ingredients -

Do You Know What is in your favorite bar?  

I went just about a couple months without any processed foods, and in all honesty it is just not possible for me to live that way.  Now I eat ‘bars’ and some chips, but I am just careful about what is in them, especially ‘Nutrition’ Bars'.  Some of them have some very strange ingredients that I cant pronounce and cant figure out what they are.

I recently found a replacement breakfast at Starbucks (I used to eat the Spinach and Feta Wrap).  It is now a banana and a Kind Bar.  I am in love with these bars; they have the simplest ingredients ever!!!  They are also only 180 calories….a nutritionist once told me that snacks should be under 220 calories for a person with my build and energy output.  (In order to maintain where I was…about a 1600/ day calorie plan).

Kind Bar –

Mixed Nuts, (peanuts, almonds, brazil nuts, walnuts), dried fruit (raisins, apricots, vegetable based glycerol, pectin, citrus fiber, citric acid, dates, honey, chicory fiber, Non GMO Glucose, puffed rice, flax seeds, soy lecithin

They also claim to be...

• All Natural
• Gluten & Wheat Free
• Low Glycemic Index
• Dairy Free
• Low Sodium
• No Sugar

These are all buzz-words, and I rarely trust the front of any package (marketing tricks), but the back of this item seems to match the front, so I feel good about them.  I still only eat them a couple times a week in an emergency, but they are fabulous for fast or in the car…or like yesterday, at the Airport.

Tried a New Workout

I Cheated!!!

My girlfriend was brave and came with me to my Crossfit class so I decided to join her at her favorite workout at Baseline Fitness in Kirkland.  

I have to admit that I was worried I wouldn't get a good enough workout so I did go to Crossfit in the morning, but went to the noon class at Baseline.  The class was totally full, so it is super popular!  It was a combination of Treadmill and TRX and some calisthenics.    

The treadmill was a reminder of why I dont run as much anymore...haven't run in like a year, so that was crazy.  I had really bad IT band and Hip problems, so I had to limit my runs to just a couple times a month.   It was a lot of cardio, which ironically I was used to do for fitness and I never gained the results that I wanted.  As my husband always tells me...I need to be working smarter not harder!  That is what Crossfit has seemed to do for me, since I am in the best shape of my life and I workout way less then I ever have before.

The workout...

15 min on the treadmill range between 'energy output of level 6 - 10'  Energy output is like a 1 on the couch and level 10 sprint at an incline.  The interval training I am always a fan of, because it is a great fat burner.

Then we would switch with the other group and use a sandbag for squats and hop over the bag for legs.  Side lunges holding the sandbag (these are awful, always been very weak in that area).
Surfer jumps which are kind of like Burpees but you jump up into a surfing position.
A few arm exercises with the TRX band and knee to elbow jumps.

Most of the workout was cardio, which would have been my favorite kind in the past, but since I have experienced the improvement from intense weight lifting over the last year, I am totally sold on weights vs cardio.

I would probably go back for a few classes in the future, but it is not enough strength for me...and I honestly didn't realize what great shape I was in until I tried other workouts!!!  I am still fiercely loyal to Crossfit and have the results to prove it..both in body changes and in overall stamina and strength.

I really should be doing some more cardio maybe, because I have a weakness....My worst enemy is wine, and with this nice weather...I have been having drinks on the patio almost everyday!

Thats all for now!  Gonna get in bed and ready for Crossfit tomorrow morning:)

Easy Rules for Eating Right

The Easiest Rules for Healthy Eating

These 2 basic strategies will help you make better decisions, and you don't have to think too much!  It is really very easy.  If you want to eat better and feel better it seems there is a million different suggestions that nutritionists, trainers, dietitians, friends, family, and doctors give you.  All of it is probably really great information and useful and accurate, but it becomes overwhelming and then we often don't change anything.

Here are my two rules that I try to stick to with every single meal and every single shopping trip.

1.) Always Have a Colorful Meal (you plate should never be full of all beige food) - Veggies, fruit, and meat that is colorful often means that it is packed full of good nutrients and vitamins.   So when I am having a salad I make sure the lettuce has a lot of different colors of green (not just iceberg), then add things with color like tomatoes, peppers, olives, corn, cucumber, and zucchini.  That is why meat is not meant to be breaded, and really great starches have some color, like baby red potatoes and sweet potatoes.  Even wild rice and beans have a little more color then wheat and mashed potatoes.

2.) Only Shop the Outer Perimeter of the Grocery Store - The most nutrient dense foods and the healthiest are around the outside of the grocery store not down the isles.  There are a couple exceptions of course (balsamic vinegar and virgin olive oil, peanut butters, and tuna fish).  When you are shopping make sure you are buying foods with lots of color to them and an expiration date;)

Those are my 2 rules and it works really well for me.  Try it and I think you will find that keeping it that simple will instantly make a difference in the meal choices you make.

Will Power is Over-rated

Will Power is Totally Over-rated, when it comes to Portion Control!

I get asked all the time how to eat more healthy and make better decisions with regards to food, and the truth is that although I don't really like a lot of bad foods...I love food!!!!  I can out eat most grown men easily and not even feel overly full!  So my biggest struggle isn't necessarily processed, fatty, high calorie foods...its that I want to eat everything in front of me and then have seconds! 

When it comes to portion control I don't use will power, because I simply don't have it!  Last night was a perfect example of this.  Weakness - Sweet Potato Fries with extra salty seasoning!  I have had them at The iPic Movie Theater before and I love them, but they come in a huge basket enough for 3 people.  I ate most of them last time I ordered them, plus a salad and prawns, plus popcorn in the movie.  I had a stomach ache when I got home and felt horrible the next day.  I remembered that and wanted to avoid it this time, however knew that if the fries stayed in front of me, I would eat them all. 

I did 2 things last night, I had the fries come when my meal instead of as an appetizer.  That way I didn't snack on them right up until my salad arrived, because I would!  I also grabbed a handful of them, put them on a side plate and had the waitress take away the basket before she even left or table.  This was kind of embarrassing, I already was annoying with my salad requests...but it worked.  I didn't over indulge, but I got to have my favorite thing...and saved a little room for popcorn (another huge weakness). 

I would absolutely recommend to everyone out there to ask the waitress to box up half before they even bring it out or take away half of anything you order that is a 'treat' for you.  We never need the actual amount that they give us at a restaurant and you will feel way better that night and the next day.  Don't rely on will power to keep you from eating something you love when it is right in front of you.

I practice the same thing at home.  If I don't want to eat the entire thing, then I don't have it at the house.  Triscuits....I will eat the whole box so we don't have them at all.

Get in Shape Quick

Fast Results

My favorite thing to do when I am trying to get in shape fast or want to tone up for an event...

1. Running Hill Sprints -
• You burn the most fat as your heart rate comes down from its elevated state...so doing sprints with recovery in-between each one will not only get your heart in excellent shape it will also tone and burn fat fast!  Start with like 3 sets, sprint up a hill for about 45 seconds and then walk down and recover so you can talk easily.  Then go again.  Increase a set each time you do this until you are up to 10 total. 
2. Cut Out Alcohol -
• I know it is so sad....but it makes a huge difference
3. Stop Eating After 7pm -
• This is hard for me, so I just go to bed
• I eat dinner, let it settle then get ready for bed and do a handful of exercises (push ups, squats, lunges, and stretches) then I go to bed and drink tea or water.
4. Carbs Only at Breakfast and Lunch -
• It is silly to cut them out completely, you will be hungry all the time.  I just take them out of dinner and add extra veggies or maybe peanut butter with my celery
• Keep them ALL complex, wild rice, sweet potato, or homemade granola
5. No Sweets -
• I think this is obvious, but just a good reminder.  Just say no.  It is useless food and does nothing for you and you can do it...you will feel so much better the next day

That is all!  I think once you just decide that you are gonna do it and look at food as a necessity and not an event it will be a lot easier.  Plus if you are bored because you have all this extra time not eating and drinking then you can prepare your fruits and veggies for the next few days or long walks on the treadmill will help burn fat.  Slow...long workouts also burn fat.  And don't forget strength...so important to build muscle.

6 Month Update

My 6 Month Update 

So I haven't blogged about my nutrition challenge in a long long time, and I think it is time to start up again.  I have been asked what I do for my workouts and what I eat, so it seemed like a good time to start sharing again.

I started changing my diet in late December 2012 and so it has now been 6 months of tyring new things.

1.) Juicing

• I really did want to incorporate juicing into my diet, and I completely failed at that.  I was really only able to do it a couple times...I never developed a taste for it or a routine so it never really stuck. 

2.) No meat, poultry, or pork...fish only.  

• I cut out all meats except for fish.  I do still eat egg whites.  That has been very very easy.   I don't really miss anything.  There have been a few times when I have eaten what someone has made for me so that I am not rude, but I really haven't had a hard time with this new routine at all.

3.) No dairy

• I have tried this one before to help improve my skin. and it works really really well.  There are only a few things that tempt me....cupcakes...cookies....half and half in my iced americano.  Whenever I have one of these items I notice it in my complexion and energy level right away!  It is enough to discourage me about 90% of the time.  

4.) No wheat

• I cut out all wheat (not gluten) just wheat...(not carbs).  I still eat red potatoes and sweet potatoes, I eat rice and oats  and corn or corn chips.  The only thing that made this part challenging was eating things on the go, like in the car.  I had a really hard time finding foods that I could eat when I was in a really big hurry and walking or driving somewhere.  Otherwise I have noticed a huge difference in my energy level and I sleep better without a lot of wheat in my diet.

Side effects of this diet change.  I lost 10 lbs immediately and kept it off all 6 months:)

I will continue my food diary as part of this blog as well as my daily crossfit log in case anyone wants to know about my workouts.  My 'after' pics will be posted by the end of the week as well.  

I still plan on finding a way to incorporate a wider variety of veggies and fruit into my day thru juicing.  

Housework is Exercise - by Sequoia Leopold

Cleaning My House as a Workout -

This is going to sound silly, but I really don't do much in the way of 'cleaning my house'.  I pick up and clean the kitchen and bathroom counters daily...laundry...dishes and garbage's.  But as far as scrubbing the floors, showers, bathtubs, walls, molding, high dusting, vacuuming, and so on...I have had someone doing that for me for several years now and I forgot how hard it is.  (embarrassing)

Today I started to do that on my own again,,,good lord it was such a great workout.   I had already done my normal Crossfit today, but then for like 3 hours I scrubbed and washed the house.  I have my Nike Fuel on and I usually get to about 4200 for my daily fuel points...today I got to 5700 just by adding in that housework.

I made a list and put a few of the chores on each day so I can burn more calories and add more activity to my day.  It was also a really nice break from my computer during the day.  I also did a little in between eating so I wasn't having a large meal at any one time...just smaller snacks.  I had apples and then did a little house work, then made tuna fish and did a little more work, and then had veggies and hummus...you get the idea.

It worked really well and now my house looks amazing, and I will be saving money.  Which I will need because eating like this has been expensive!!!  LOL.