Friday, November 06, 2009
It’s pretty widely known that when it comes to fitness and weight loss, 90% of it is in your diet. We can all deny that and try to work out extra hard to make up for it, but you will never shed those last couple of pounds or that tiny percentage of body fat unless you eat clean. I recently read Tosca Reno’s Clean Eating Diet book. Without getting technical the basic gist behind it is :
- Eat 5 – 6 small meals a day
- Eat every 2 – 3 hours
- Have a complex carbohydrate and a lean protein with every meal
- Avoid alcohol and refined sugar
- Drinking at least 8 cups of water a day
It’s really not a diet as much as it is a lifestyle change. It can be tough because it requires a lot of planning meals, and knowing exactly what you are eating, eating at all the right times, but once you get used to it, it becomes second nature. And there’s so many health benefits like increased energy, lower cholesterol, clearer skin, better sleep, fat loss and weight loss.
Sunday I had a very severe cheat day. I had pizza, a cheeseburger, fries, chocolate chip cookies to name a few things. My body had no idea what to do with that food and I got very sick Sunday night into Monday morning. Since then I have had a very clean diet. Here’s an example of how I typically eat:
7:30am – Protein Shake (1/2 scoop chocolate whey protein, 1 cup light vanilla soy milk, ½ banana, 2 tablespoons natural peanut butter, and 1 teaspoon ground flax seed for fiber)
10:30am – 1/3 cup fat free cottage cheese, ½ cup pineapple chunks and 20 almonds for the healthy fat
1:30pm – 1 thin sliced chicken cutlet breast (no skin, excess fat cut off. I marinade this in fat free Italian and bake it.) and ½ bag of frozen broccoli and cauliflower
4:30pm – apple and fat free string cheese
8pm – pita pizza! 1 whole wheat pita, 2 tablespoons of fat free ricotta, 2 table spoons no sodium added tomato sauce, mushrooms, ½ thin sliced chicken breast cutlet, ¼ cup fat free mozzarella and bake at 350 degrees for 20 minutes.
I do have cheats, I am human. But if you TRY to eat like that to the best of your ability for a week I guarantee you will feel a difference. I challenge you.. try it for 5 days. Plan it out on Sunday and get everything you need from the store. That is what I do. On Sundays I plan out all my meals, including dinner I make for my boyfriend as well. Some of the staples are:
- Chicken breast, cut off any excess fat, marinade and bake for 20 minutes at 350 degrees
- Hard boil eggs, peel, remove yolks from eggs
- Separate cottage cheese into small containers
Basically separate anything you plan to eat in the next week into Tupperware so you can grab and go. You might spend a couple of hours doing everything on Sunday, but you will be set for the week. I also don’t have a lot of time for cooking and cleaning at the end of a long day at work and at the gym so here are a couple of of my favorite recipes:
Spinach and Cranberry Stuffed Chicken Breasts
1 cup fat free ricotta cheese
2 cups chopped raw spinach
1 ½ cup dried cranberries
4 skinless, boneless chicken breasts
1 cup quinoa
1 cup water
1 cup low sodium chicken broth
Sea salt, to taste
Preheat oven to 350. In a bowl, combine ricotta, spinach and cranberries, adding sea salt to taste. Using a shark knife, cut a small slit in each chicken breast, wiggling it around inside to create a pocket that runs much of the length of the breast. Stuff ¼ of the ricotta mixture into each breast. Meanwhile, combine quinoa, water and broth in a 9 x 13 glass baking dish, then place chicken atop. Bake in oven until chicken is cooked, about 1 hour.
Maple Mustard Salmon
1/2 cup maple syrup (i use sugar free)
2 tablespoons dijon mustard
2 – 3 fresh salmon filets
1 small can of pineapple chunks
1 small jalapeño, diced
sale and pepper
Whisk syrup and mustard in small sauce pan over medium heat. bring to boil then simmer until thick and remove from heat. Place salmon into foil lined baking dish, adding salt and pepper. Put pineapple and diced jalapeño all over salmon. brush salmon with syrup. broil for 5 – 7 minutes. serve over rice with extra syrup.
Take the challenge.. eat clean for a week! Your heart (and tummy) will thank you!!
The Get In Shape Girl
Friday, October 23, 2009
v. GSD ( t), 1. To get stuff done. 2. Got stuff done (past tense) 3. Getting stuff done (present tense)
In the last few weeks I have completely run myself into the ground. I went to Cabo then 4 days later 5 girls came to stay at my house for 3 days so I was entertaining and running around the city of Boston. The past two weekends have been filled with going out, having people over, cooking, cleaning, watching football for hours at a time, working out, studying, getting my car to pass inspection, trying to figure out where the money is going to come from to pay for my exhaust to be fixed, doing long distance runs, etc. The week days generally go from 7am to work, running errands on my lunch hour, coming home, going straight to yoga, then to CATZ, or just to CATZ, then coming home, showering, doing laundry, cooking a small meal for dinner, setting up my website, trying to study and the stupid little things like painting my toenails and watering my plants just aren't getting done. I seriously can't even imagine being a working mom, or even crazier, a working mom who goes to school! I have soooooo much respect for working mothers and fathers.
I am so fortunate to have a job where I can do so much from work. Granted I am blocked from most websites, but I can use SparkPeople so I blog, write messages back to people, log my food and such while I am at work. I also have lots of time here to email with my friends, read up on my college football and run my errands during the day. But now I feel like even doing this stuff at work there's not enough time to do it all and try to get any of my work done at all. I have no downtime at all I can definitely say that. And yes, I definitely work out more than I need to. I don't know of anyone else who goes to power yoga, then to CATZ, but I love it and I'm probably addicted on some level. I am attempting to study for my personal training certification and I've had the book since August and I'm only on chapter two. At 10pm when I'm done doing everything else, the last thing I want to do is try to study. Actually, it's not worth it because I just fall asleep.
Finally after burning the candle at three ends I decided to cancel my plans this weekend. A lot of things in my life have started to fail me, including my patience and my happiness because I'm always thinking about the things I'm NOT doing when I should just be happy. I know a lot of it is time management, and I will figure it all out, but when I just have things hanging over my head I need to just knock them out, one at a time, like baby steps. And I need to always keep in the back of my mind, if something doesn't get done today, there's always tomorrow. I hope you guys can take that thought with you this weekend or whichever day you are reading this.
Friday, October 09, 2009
So those are lyrics to an Iron Maiden song and that is actually quite suiting because I love to listen to metal when I run. It is fast and upbeat and sometimes angry and it keeps me going. A good playlist is a necessity when trying to run. I always thought I should stick with hip hop and other pop songs like Gwen Stefani or Black Eyed Peas then one day I was running and my friends band came on and i suddenly felt like I could keep going. So now I loaded a lot more metal onto my iPod and I run to it... Slayer is my favorite so far.
The second weekend of January I am signed up to run a half marathon at Disney with my boyfriend and some friends. It's 13 weeks away so I'm officially in training. My boyfriend is a marathon runner so according to him going to CATZ is already training, and I do believe it. But I need to get my body accustomed to running longer distances. When I lived in Florida I would run 3 or 4 times a week anywhere between 3 and 8 miles. (The 8 miler I was with someone so my mind was occupied.) I also ran a 5 mile road race in May of 2008 and my time was around 47:45 minutes. I did the same road race in May 2009, after training at CATZ for 5 months and my time was 42:01 minutes, so clearly CATZ has helped. But I need my brain to not be so bored when I run. When I run fast for a while my chest/ stomach/ lungs hurt, so I definitely can't run with my boyfriend. Running with him makes me get really frustrated with him (he wears headphones and doesn't talk) and it makes me want to vomit and have a heart attack at the same time and I never finish the whole run. So clearly I need to run at a slower pace, especially for a distance. And running outside below 60 degrees is not something I am interested in, and there's no good places to run by my apartment so I am sticking with the treadmill. It's just what's in the cards for me.
I think with my training at CATZ 4 times a week, I can get away with running twice a week for now, and maybe around Thanksgiving kick it up to 3 times a week, and one less CATZ workout. So on Tuesdays I'm going to be running 3 - 5 miles and Saturdays 6 miles plus. I have read a lot of programs that basically tell you to increase your long weekend runs by a mile every week. And at 13 weeks out I am a little ahead of the game. So tomorrow I will hit the treadmill for 6 miles while I watch football. My goal is also on the Tuesday short runs I will not stop unless I just need to grab a sip of water or make a clothing adjustment. And my goal on Saturdays is that I can walk a little bit, and it will count as part of the full mileage.
Are any of you experienced runners who can give me some advice or how you think I should tweak this?
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