How much thought do you put into what you eat?

I bet you didn’t realize that 80% of what you eat will either help assist in your weight loss efforts or cause self-sabotage.  Shocking percentage, wouldn’t you say??  Well, reality is, it’s true.

Good nutrition starts in the kitchen.  Heard the quote, “Abs are made in the kitchen”?  It’s true.  If you are looking for those taught strong abs, or even a toned body, from head to toe, it starts in the kitchen.

So, as we tend to do a “spring clean”, it’s worth doing a quarterly ambush through your cupboards and pantry to rid you nutrition regime of chemical laden foods and additives (aka “processed foods”).

It’s no wonder that so many of us are overwhelmed on what’s good for us and what’s not good for us.  Sound about right?  The media surely doesn’t help.  Depending on what you read or watch, it could be about eating only “free” foods (think “fat” and “sugar” free), or that carbs are the culprit, and then the Acai berry becoming the holy grail of weight loss (which of course is sold in pill form and promised to deliver rapid results).

Aggh…gives me a headache thinking of all the things out there that claim to be good for us.

It’s time to re-examine what you eat.

It all starts with reading nutritional labels. The nutritional content and ingredient list will give you everything you need to know about the quality of the food item.  A good rule of thumb, the more ingredients in the product, the more CRAP it has to prolong its shelf life, not to mention the cheaper it was to make by the manufacturer.  Oh, and if you can’t pronounce it, then it’s likely no good for you.

Ok, let’s start with the basics and rummage through your kitchen to get rid of the top 5 ingredients that, regardless of what eating plan you follow, should NOT be lurking in your home.  PERIOD.

Ingredient #1: High Fructose Corn Syrup (HFCS)
HFCS is a manmade sugar, derived predominantly from genetically modified corn. The sweet concoction has been shown to promote binges and hysterical hunger, and wrecks havoc on your blood sugar levels, promoting fat storage. (www.naturalnews.com)

The introduction of HFCS into our food supply directly paralleled a 47% spike in Type 2 Diabetes cases as well as an 80% increase in obesity. HFCS is a sweet deal for food processors and soft drink companies because it`s cheaper than sugar and even sweetener.  Here’s just a short list of common products that include HFCS:

• Sauces (including ketchup, BBQ sauce, etc.)
• Yogurt
• Energy Bars
• Soft Drinks / Fruit Juices
• Processed baked goods
• Cereals
• Crackers
• Ice Cream
• Salad Dressing
• Most packaged snack foods
• Basically anything with an extended shelf life

Ingredient #2: Hydrogenated Fat / Partially Hydrogenated Fat (Trans Fat)
Hydrogenated and partially hydrogenated fats have undergone such extensive processing that the chemical structure has changed from a “cis” shape, which the human body recognizes and utilizes, to a “trans” shape, which is foreign and destructive to human physiology.

Check each food label for the word ‘hydrogenated’ and avoid it diligently. Cutting out hydrogenated fats is a simple set towards looking and feeling your best.

Ingredient #3: Aspartame
Um, need I say more?  Ok, what is Aspartame?  It is an artificial sweetener that was denied 8 times by the FDA before being approved in 1973. Many scientists objected the approval, claiming that aspartame hadn’t been proven safe for use as a food additive.

MIT neuroscientist, Richard Wurtman, researched the effects of aspartame and concluded that it promotes cravings for foods high in calories and carbohydrates. Though aspartame is calorie-free it still causes insulin to be released, which job is to stow away sugar – when this sugar is not available, the result is often hypoglycemia and severe hunger. Not exactly a recipe for weight loss.

Additionally, there is growing research supporting claims that chemicals like aspartame disrupt and stunt the normal function of your endocrine system (the system that regulates your hormones) and metabolism. (www.naturalnews.com)

In short, anything that claims its “sugar free”, likely has aspartame.  Such as:

• Yogurt (Yoplait is one that comes to mind)
• Diet Soda’s
• Splenda / Equal or sweeteners
• Gum

Ingredient #4: White Sugar
White sugar comes from the juice of a sugar cane plant that has undergone an intensive refining process. In this process all of the enzymes, fiber, vitamins and minerals are destroyed, rendering it nutritionally void. White sugar is also extremely high in calories, which your body loves to store away in fat cells.

Refined sugar has been linked to a weakened immune system, hyperactivity, ADD, mental and emotional disorders, dental cavities, hypoglycemia, enlargement of the liver and kidneys, and an imbalance of neurotransmitters in the brain. All that and it leads to weight gain. (www.naturalnews.com)

Ingredient #5: White Flour
White flour comes from natural whole wheat that has been stripped of nutrients, vitamins and minerals. This results in a nutritionally void product that is packed with calories that release quickly into your system, creating a spike in blood sugar. As you know, this promotes fat storage and leads to hysterical hunger and cravings. You don’t need that. (www.naturalnews.com)

Begin by dismissing just these 5 items out of your diet, you’ll be amazed at the immediate results as it relates to your weight loss efforts, energy and immune system.

Proper nutrition and good eating should come from real food items. That includes lean meats, colorful vegetables and fruit, whole grains, nuts and seeds. The more colorful your meals are from REAL foods, the better off you’ll be in the long run.

The bottom line is that your physique is largely a result of what you eat, so the foods that you put into your body should be carefully selected.

YOU ARE WHAT YOU EAT.  Never truer words said.

Your partner in health & fitness.

According to Wansink, overeating can be greatly reduced simply by removing the cues in your environment that cause you to overeat. He goes on to explain some of the top Diet Danger Zones and below offers a solution on how to stabilize your eating habits.  Below I have summarized them and added one of my own (see #6), as I think we can ALL identify with one or another, right??!!

Which one are you?  A little of each?  More of one over the other?

1.            The Meal Stuffer: At mealtime you really stuff yourself. You clean everything off your plate, eat quickly and often go back for seconds. You consider yourself to have a “healthy appetite” an often feel uncomfortably full after eating.

• Use the Half-Plate Rule: fill half of your plate with vegetables and the other half with protein and starch.
• Use smaller plates and wait 20 minutes before deciding if you want seconds.
• Eat slower so your appetite can catch up with what you’ve already eaten.  (Mom’s, sound familiar? I’m lucky if I can get through my breakfast while it’s HOT!)
• Don’t place serving dishes on the table. Pre-plate your food and then put the rest out of reach.

2.            The Snack Grazer: You eat whatever food is within reach, and snack at least three times  throughout the day. You can’t walk past a candy dish without dipping in. Your snacking is rarely done out of hunger.

• Chew gum throughout your day to avoid mindless munching.
• Keep tempting snack foods out of sight and out of mind.
• Never eat directly from a package. Portion out your snack into a dish.
• Don’t purchase tempting snack foods for future snacking. Keep a wide variety of fruits and vegetables on hand instead.

3.            The Party Binger: Whenever you attend a social event where the main attraction is food, you eat without stopping. With all the distraction you quickly lose track of how much you’ve consumed and often stop only when it’s time to leave.

• Stay more than an arm’s length away from the buffet or snack bowls.
• Put only two food items on your plate during each trip to the table.
• Make yourself feel full by eating (and drinking water) the big healthy stuff first, like broccoli and carrots.
• Remind yourself why you are at the party: first to socialize or to conduct business and secondarily to eat.
• Eat before you go to the party.  You’ll likely have less temptation to overeat if you are already full.

4.            The Restaurant Indulger: You eat out at least three times a week and enjoy every minute of it.  You love appetizers, large entrees and rich desserts. When you leave the table you are always stuffed.

• Ask your waiter to remove the bread basket from the table.
• Before you eat, ask your waiter to box half of your entrée to take home.
• Decide to either share an appetizer or a dessert, never have both.
• Skip the appetizer menu and instead start your meal with a side salad.

5.            The Desktop (or Dashboard) Diner: You like to multi-task by eating at your desk or on the go.     Your lightning-quick meals aregrabbed on-the-go from fast food joints, vending machines and convenience stores. You don’t plan your meals ahead of time and end up eating whatever you    can quickly find.

• Pack a healthy lunch and bring it with you.
• Stock your work area with healthy protein-filled snacks.
• Drink plenty of water throughout the day.
• Turn off the computer or pull your car over while you eat.

6.            The “Grab n’ Go” Traveler: You travel often for business or pleasure and find with early or later flights, the options for food are minimal or less than stellar.  This may often lead you to grab that greasy breakfast sandwich at the airport McDonald’s (or any “grab n’ go” restaurant   option), operate just on 20 ounces of coffee, be forced to purchase nasty airline food, or worse, NOTHING.  So, plan ahead.

• While packing for your flight, also pack a snack bag to take in your carry-on (which means, allow enough room to pack it!).
• Allow for time to eat a meal before you leave for the airport.
• Find a grocery store at your destination and stock your room full of healthy meal options ( i.e.: oatmeal, raw nuts, fruit, vegetables, almond butter and/or protein nutrition bars.
• Stay hydrated while traveling.
• Keep active.  Don’t let your vacation or business trip get the better of you.  Staying on track with your nutrition and fitness will sustain optimal energy, thus creating less opportunity to make poor decisions.

By making these healthy changes when it comes to your food decisions you will put yourself back on course and moving in the direction of healthy weight loss.

As nutrition is a vital part to any successful and organic weight loss, coupling it with a challenging and progressive fitness program is equally as key.

If you’d like additional suggestions and/or recommendations on how to stick with your nutritional plan or maintain your fitness while on the go, drop me an email or phone call.

Your partner in health & fitness.

I got the bulk of this recipe from my new favorite magazine – Oxygen Magazine - from their Collection Issue: Glutes.  I did switch it up slightly, so I’ll pat myself on the back for a job well done. ((pat pat))

Ok, with much anticipation, here is the most delicious and HEALTHY recipe for those that love French Toast, like me, but don’t want the added fat and calories from how it’s usually made.

Makes 1 serving – Ready in 10 Minutes

½ cup of liquid egg whites

1 tbsp of skim milk

Dash of cinnamon

Dash of nutmeg

¼ tsp of vanilla extract

½ tbsp of coconut oil (for non-stick purposes only)

2 slices of whole grain/whole wheat bread

Fresh Berries

Optional Additions:

2 tbsp of Fage 0% Plain Yogurt

1 tbsp Agave Nectar

Sprinkle of walnuts

1. Whisk together the liquid egg whites, skim milk, cinnamon, nutmeg and vanilla extract.  Over medium heat, place non-stick skillet with coconut oil to warm.
2. Dip bread into mixture and place in skilley for 2 to 4 minutes on each side, or until slightly brown.
3. Top with berries, non-fat Fage Plain Yogurt, walnuts and Agave Nectar (last 3 ingredients are optional).

Serve and INDULGE with no guilt!

Your partner in health & fitness!

Naturally, we progressed into talking about eating, when and what to eat and how the P90X® Results & Recovery Formula could do a body good, especially as a compliment to the P90X® workout.  In Malika’s case, she’s doing the Doubles version – definitely NEED that P90X® Results and Recovery Drink!!

Check out our 2 part interview (only because we got cut off mid-way).

Shakegology Q & A – Part 1

Shakegology Q & A – Part 2

Hope you enjoy and if you’d like to try your very own sample of either Greenberry or Chocolate Shakeology® or the P90X Results & Recovery Formula, please don’t hesitate to send me a message.

To your health & fitness!

Who doesn’t want more energy?

I’m afraid people feel like they need to settle with the lack of energy, because they are killing themselves with a workout.  NOT TRUE!!!  Take care of your body, as you need that energy to successful burn the unwanted fat and build that much needed muscle.  Why?  Because MUSCLE BURNS FAT!!  Sound familiar?

So, are you finding that you are bonking mid-day?  Having a hard time getting up in the morning after a workout the evening before?  Chances are, it’s due to your diet and lack of nutrients.

Not only is your diet a key variable in any successful workout regime, but also the proper supplementation.  We can get an abundant of your energy stimulation from the foods we eat, but chances are – are you really eating the right things?

For those of you that I’ve advised with particular Beachbody at home workout systems or helped guide with proper nutrition*, you know that I will always default to the nutrition guide that came with your workout system, whether it be P90X®, ChaLEAN Extreme®, Insanity™ or Slim in 6®.  These nutrition guides were developed specifically for these programs, so do yourself a favor – and FOLLOW, USE AND ENJOY THEM!!!  The recipes are good and fairly easy, even I can make them!

If you don’t follow a specific workout regime or a nutrition plan, then this could very well be your problem.  If my experience, as a self-professed gym rat, prior to P90X, Insanity and all my new Beachbody favorites, I was at an all time low in the energy department, and I DIDN’T HAVE KIDS AT THE TIME!  Now I have kids and I have MORE energy than I ever have.  Why?  I eat appropriately, according to my workout regime and I have a workout regime that keeps changing.

As many of you may know, I’m in the midst of training for my 2^nd marathon, all while doing the newest Insanity™ workout system.  Well, if Insanity isn’t enough, trying to keep up with my energy to get training runs in each week, I have to be very careful and very particular about what I eat, so I don’t bonk.

Yeah, yeah, many of you are shaking your head saying “Shoot, if you workout that much, you can eat what you want”!  In my case, and the bulk of American’s, not so much.  If I were to eat what I wanted, I surely wouldn’t have the appropriate protein/fat/carbohydrate ratio to properly refuel before and after each workout.   So I need a balance.  That’s where my diet is key here.  This should go for everyone and anyone that is looking for results, good energy and success with their selected workout plan.

Now, as I say diet is the key to most any results, whether it be weight loss or muscle gain, so is proper supplementation.  Do you take a multi-vitamin?  Do you take a Joint Support supplement?  What about your daily nutrients, minerals, antioxidants, etc., etc.?  These are all essential compliments to your diet, in order to sustain good energy to keep you going through the day.

Many know that I’m a big fan of Beachbody’s latest supplement creation, Shakeology®, and won’t go a day without consuming it as either a meal replacement or as a snack.  It’s A) DELICIOUS (check out the recipes) and B)  provides you with over 70 vital vitamins, nutrients, minerals, phytonutrients, prebiotics and a list of other words and terms we would otherwise NEVER use in our vocabulary.  But these are what provide your body with the fuel to keep and stay energized throughout the day, as it fulfills what the body lacks, as we work hard through our fitness program and just day-to-day life.

So, to make a long post even longer, the moral to the story here is proper diet and supplementation (as it’s next to impossible – although not entirely – to get it all from diet) is essential to deliver results and sustain proper energy to avoid that mid-day BONK!

As always, if I can help guide you in a direction towards good health, please don’t hesitate to reach out to me!

To your health & fitness!

* I am not a certified nutritionist or dietitian.  If ever in doubt or have questions about your health and diet, please consult your doctor or a licensed professional.  My advice is based off personal experience and self education and research.  I am also not a certified Personal Trainer…..yet.

Back in January, when a girlfriend, Adriana, and I made the commitment to run the full Seattle Rock N’ Roll Marathon, I had no idea the daunting task ahead of us.  I was ready to take on the challenge, but was not sure if I could actually pound the pavement for 26.2 miles.  I mean, that’s 26.2 miles!!!  Not a 5k, 8k or 10k, but 26.2 miles.  WOW.  But, being the competitive individual that I tend to be, I wasn’t going to let that amount of mileage bring fear and doubt into my abilities.  Just was not going to happen. 

So, with that said, how was I going to prepare for it?  Many of my friends and family asked me daily, “how are you preparing for this race?”  There was a lot of preparation involved.  Not only physical, but mental.  You have to get into that mental space to be able to prepare for such a long journey.   So, I had to have a little ‘heart-to-heart’ with myself, so I knew what was expected. 

It first started with reviewing my running schedule, as suggested and recommended by a 2-time finisher of the Seattle Marathon, and good friend of mine, Janna Fain, to follow.  She had trained vigorously with Chuckit running group.  In appreciating her advice and guidance, we quickly downloaded the schedule, posted it on my fridge and was time to get to it.  Also, I was fortunate to have met my running Coach, and now, Team Beachbody Coach, Tendi Remy, who helped me get prepared with proper nutrition and pre-event training. 

Another piece to incorporate into my training was my P90X routine.  I was obsessed and addicted to it, so in getting on the Team Beachbody message boards early on, I had learned that many race enthusiasts, had kept up with P90X to train for their respective races – whether it be a Marathon, Ironman, bike race or swimming.  PERFECT!  I was just coming off my last 90- day program of ChaLEAN Extreme, so was chomping at the bit to get back to P90X.  This was perfect timing.  So, just as I was gearing up for my longer runs, I was getting back onto my faithful 90-day regime. 

There are some that caution doing strength training while training for a race like a marathon, which I could never understand.  How could strengthening your upper & lower body and abs/core, hinder your stamina for a race??  I don’t think I could’ve made it through race day without the endurance I built from workouts such as Plyometrics (aka “jump training”), Legs & Back or the echoing remnants of Tony Horton’s famous “tips of the day”.  One of my favorites has to be “don’t smash your face” – just brilliant!  I mean, that just covers all things across the board, wouldn’t you say?  P90X’s regimented routine of muscle confusion not only can get you in great shape, but prepare you for the mental and physical hardship that one experiences in preparation for any kind of race.  A very well rounded program in any regard. 

So on with the running.   My running buddy, Adriana, and I hit the pavement every weekend and followed that schedule to a “T”.  Only until, an unforeseen back injury and elbow surgery would take my running buddy and dear friend out of the race and training, all together.  What a blow that was!  More so to her, of course, but I was crushed, as I so looked forward to our weekly run down of what the kids were up to, how life happens and get a little adult conversation in.  It was our short escape from a busy life of being Mom’s.  Sorry from then on, I had to carry the torch for us both.  I was determined. 

Going forward, I had to yet again, mentally prepare myself for the longer runs and know I was mostly doing them on my own…especially the daunting 20 mile one!!!  I’ve always felt I was a pretty strong runner, but then again, my longest distance may have been 8 miles or so, and that was usually with crowds of people cheering you on.  But, as I started to log my longer runs, I couldn’t believe the energy and stamina I had felt.  Could this been a results of P90X?  You betcha!!   

So, in response to my friends, family and WOWY workout buddies, I was confident in saying that P90X was my crutch, to get me mentally and physically prepared for the race – AND IT DID!!  I beat my goal of 4 hours and 30 mins and completed the race in just 4 hours!! 

I’m already geared up for the next race, although think I’ll shoot for a ½ marathon instead.  Lake Chelan’s Shore to Shore in September.  Any takers?? 

Oh, and my husband is going to begin training for his very first ½ marathon!  Why??  Well, it started out with his sister doubting that he could do it, so that triggered his competitive edge to accomplish it.   Go hun!!!!  I’m rooting for you and know that you can do it!  P90X, baby!  BRING IT!

One final note, the support and encouragement I received from everyone throughout my training was overwhelming.  I truly took each inspiration word, phrase, thought and gesture with me each step of the way.  I’d like to thank everyone that had faith in me that I could do it!  The power of positive thinking! 

To be put simply, sugar is an anti-nutrient. Throughout its journey of being processed from its original form, cane sugar, it’s stripped of all the fiber, nutrients, enzymes and any vitamins, thus leaving just empty calories.

Sugar is in most processed foods, which makes it very hard to avoid. The easiest way to get around this is a) don’t buy or eat processed food and b) READ THE LABELS. Sugar has many names and comes in various forms. Here are a few to look out for:

• High Fructose Corn Syrup (the worst!!)
• Fructose
• Lactose
• Sucrose
• Organic Sugar
• Dextrose
• Glucose
• Maltose

As a result, sugar compromises so many natural attributes our bodies inhibit to lead a functional and healthy lifestyle. There are 100’s of negative side affects to regular sugar intake, but here a just a few highlights I want to point out:

1. Sugar can compromise your immune system and impair your defenses against infectious disease.

2. It feeds cancer cells and has been connected with the development of cancer of the breast, ovaries, prostate, rectum,        pancreas, biliary tract, lung, gallbladder and stomach.

3. Sugar contributes to obesity.

4. Sugar causes food allergies.

5. It can impair the structure of your DNA.

6. It can cause depression.

7. It is an addictive substance – much like drugs, alcohol or nicotine.

8. It can lead to gum disease.

9. Sugar can interfere with your absorption of protein.

10. Sugar can cause a decrease in your insulin sensitivity thereby causing an abnormally high insulin levels and eventually diabetes.

Read more about the 76 Ways Sugar Can Ruin Your Health on Dr. Mercola’s website.

The moral of the story is find a fitness regime that works for your lifestyle and personality AND couple that with proper nutrition. It’s a recipe for INCREDIBLE RESULTS.

It’s called Myfitnesspal.com.  From what I’ve discovered, it is a wonderful tool in truly tracking what you are eating for each meal.  I tell you, I’ve been strict with logging in each meal for the last 2 weeks…and I’ve noticed a BIG difference in my results.  In a week alone, by tracking every little morsel I ate, I lost 3 lbs!  Believe that??!!  Even if I snuck a piece of chocolate (dark, of course) or one of my daughter’s favorite, yogurt covered pretzels, I was sure to log it in.  That made me think twice about reaching for another.

So, if you are like me, I tend to think that this “handful” of pretzels, or bite of this or that, is harmless.  Well, it can be, but it always has a way of adding up.  Before you know it, those little bites turn into what should really be your snack, meal or not included in your diet plan AT ALL! J As a result, you get down on yourself and wonder why that last 5lbs, 10lbs or even 3lbs won’t vacate your life!!

Give it a try, it’s free and it works!  Coupled with your current workout regime or favorite Beachbody program and nutrition plan, you’ll be amazed at how quickly tracking your caloric intake can make a difference.

I encourage and enjoy all the questions I get by way of my Beachbody Coaching website, this blog, Twitter or Facebook. So bring them on!! I’m here to help and empower as I can.

Cheers to YOUR health & fitness!

Now, back to this article. Katheranne, which made her debut on her Mom’s website, now is a permanent fixture and has her very own Kat’s Korner, editorial page. She made an astonishing point that “….the “Golden Arches” are now more recognized than the Christian cross….” Um, what?? Now, that’s frightening.

With well over 2 billion dollars (likely more now, with celeb endorsements, etc) in paid adversiting EACH YEAR, McDonald’s continues to feed the minds of our impressionable future, that a quick, hardy and affordable dollar menu is the answer to their daily meal plan. Mind you, over the years, they have successful introduced more “nutritional options”, but what kid is going to select their Asian Chicken Salad, when they can get a Happy Value Meal for the same price…and it comes with a toy! Go figure.

Clearly, education comes from the parents. We can’t rely on the television and media publications to educate our children on proper nutrition. BUT, it would be nice if they would help reinforce what parents should be teaching their children. After all, if we can instill in our children, proper eating habits, we could actually see our rising trends in childhood obesity, begin to plummet. Imagine that? It could happen….it just starts with the parents.

Recognizing I’ve gone off my tangent here, I want to leave you with Katheranne’s outstanding article to help you hold a little faith, that by proper education from the parents, our children do have a chance at making good nutritional choices. Just take Kat’s parents as an example. GREAT JOB, Mom & Dad!!

View Kat’s Korner – THE EVIL EMPIRE OF MCDONALD’S - and be blown away by such charasmatic writing.

Here’s to the future of our children, living long and healthy lifestyles!

Taryn
www.choose2befit.com

EAT 5 X’S A DAY

Well, for those that know me, know that I LOVE to eat. I’ve done a pretty decent job training myself to eat healthy, so with years of hard work on that, I think I’ve reset my lifestyle, although will still enjoy a “cheat” here and there.

So, here’s my new goal and challenge – eating 5 x’s a day at every 2 to 3 hours.

I’m fortunate, with my P90X and ChaLEAN Extreme programs, to have a great nutrition guideline to assist and give me ideas in maintaining healthy eating habits.

Let me know if you are looking for support or assistance in getting onto a healthy eating pattern.