Week #4 - Results

It's Week 4.  How'd you do?

If you are new to camp, have you seen results?  Are you feeling stronger, more energetic and smaller? 

If you have been with SIU for awhile, what keeps you coming back?

Personally, as a goal-oriented person, results keep me coming back.  My job throws a curveball into my schedule more often than it used to, so I'm not as consistent as I once was with camp.  But the results are why I continually come back and start over.

How about what you are putting in your body?  Has that changed?

All this hard work will pay off, but if you aren't eating better, your results may not be as great as you'd hoped.  You are, in fact, what you eat.

Are you a fruit or vegetable?  Or a fast food hamburger? 

I'm not an advocate for overnight change.  In most cases, it doesn't last in the long run; however, what does work for most people is to make one small change at a time.   And before you know it, in one year, you will eat very differently than you did the year before.

Not sure where to start?  Read over some of my past blogs or try one of these five suggestions below.  Keep it simple, but keep at it!

• Include one fruit and/or vegetable at every. single. meal.
• Ditch liquid calories.  Eat them instead.
• Reduce the amount of food you normally eat at one meal by 1/3.  Eventually do this with each meal.  If you normally eat 2100 calories per day, this could equate to cutting up to 400-500 calories a day!
• Limit desserts to once a week or, even better, once a month.
• Never. Ever.  Give up.  If you slip off the path, jump up and get back on it the next day.

Even the experts struggle.

This Week's Challenge: Eat to Replete

I don't know about all of you, but I can't eat before morning boot camp.  So when I reach my front door afterwards, I'm ravenous.  My first instinct is to reach for carbs, especially if I'm feeling like I need a boost. 

But don't forget the protein.

Aim for 30 grams of protein within 45 minutes of finishing a workout to improve recovery.  How can you do this?  Here are 3 of my favorite ways to get about 30 grams after a tough morning at boot camp:

Smoothie
1 cup plain Greek yogurt
1 cup 1% milk
1 banana
1 cup frozen fruit

Add milk to blender.  Blend in frozen fruit, then banana, then yogurt.  Blend until smooth.

Eggs & Veggies
2 whole eggs  + 1 egg white, scrambled
1/2-1 cup sauteed veggies (I like onions, garlic, peppers and spinach)
1/4 cup shredded cheddar cheese
Salt & pepper

Saute veggies in nonstick skillet until tender.  Whisk eggs and cheese together, add salt and pepper then pour eggs over cooked veggies in skillet until no longer runny.  Fold and serve.

Nut Butter & Banana Sandwich with milk
2 slices protein-rich bread (I like Ezekial with 4 grams of protein / slice)
2 Tbsp natural peanut or almond butter
1 banana
12 oz 1% milk

Of course, protein bars and powders CAN be a shortcut, but I prefer to get my nutrients from real food.  And unless you are in a hurry, you should too..

Share your favorite ways to refuel on our Facebook page.

Your Weekly Challenge: Don't Be a Distracted Eater

Do you eat in front of the TV?  Or read the paper during breakfast?  Or do you have lunch with your coworkers during meetings?

 

If so, you might want to rethink your potentially hazardous habit.

I know I'm guilty myself.  I truly believe that I can multi-task well. If I'm home alone, why sit at my table by myself to eat when I can watch the evening news and/or dine in the "company" of  my Facebook or Twitter friends at the same time?   I can listen in on a conference call while eating.  Why take time out to do just one thing?

Here's why.  According to a UK review of 24 past studies, if you eat meals or snacks while watching TV, playing video games or reading (a book or online) you are likely taking in more calories during that meal, especially if this happens later in the day.  This may not be a problem if you are happy with your current weight, but if you want to shed a few pounds, this isn't going to help you reach your goals.

My challenge this week?  Be present.  Be mindful.  And think before you eat.

How do you get started?  Meetings over lunch may be unavoidable, especially those mandated by your manager; however, on your own time, you can choose your surroundings for meals and social events to make the situation work in your favor.  Start with these 3 steps:

1.  Turn off the TV, the smartphones and the tablets.  Whether you have a family at home, roommates, or it's just you, turn it off.  Focus on the smell, the flavors and how full you feel instead.  It might be a little awkward at first, but if you are with friends or family, this might actually force you to talk to each other.  (A+ for those who already do this!)

2.  Don't eat in the car.  I know it's tempting to take your coffee and/or breakfast to go in the car for that hour-long commute in the morning.  If you simply don't have time to eat before hitting the road, take your breakfast to go, sip your coffee in the car, and eat the food you brought once you get to the office.  Not only does this make you a more mindful eater, but you'll be a more alert driver and your car won't need as many trips to the car wash vacuum either.

3.  Take your own snack to the theatre.  Movie theatres are a perfect example of distracted eating.  You buy a bag of popcorn and a drink, the movie begins and before you know it - it's gone.  I made this mistake one day with movie theatre candy.  I hadn't eaten lunch and stupidly thought I'd just sub the calories and splurge on one of my favorites. I managed to eat the entire box. Yes, the movie theatre size box.  And my stomach wasn't the same for the next 24 hours.  If you want a treat, pack a small snack in a ziploc bag in advance and a bottle of water.  And carry a big purse. 

How do you focus on eating healthy?  Share your tips on our Facebook page!

Today's challenge: #MeatlessMonday

My veggie burger and salad in Vancouver, BC last summer.

Boot camp is back! After a week off for Spring Break, I'm sure many of you - including vets - were feeling the effects today. 

This week's challenge is actually a monthly challenge.  For each Monday during the next 4 weeks of boot camp, I challenge each of you to make it a meatless monday. 

I actually started doing this not long ago myself.  Last Monday I had these delicious black bean wraps with avocado salsa.  This week's dinner?  Good Measure Meals fresh, locally-prepared vegetarian meatloaf with parsley potatoes and roasted Brussels sprouts.  Yum.

Why go meatless? 

According to the Bloomberg School of Public Health at Johns Hopkins, Americans consume 8 ounces of meat per day on average (including processed meats, beef, pork, poultry, fish and game meats) – 45% more than recommended. Going meatless just one day a week can make a difference - and even reduce your risk of  cancer, heart disease, and diabetes.

 

Not only is going meatless once a week good for your health, but it can also help limit your carbon footprint - saving resources like fresh water and fossil fuels.

Why Monday?

Monday is the first day of the week, making it the perfect time to plan our meals, evaluate our food choices and set our plans for the coming week.  

 

Make each Monday meatless and you have an automatic reminder to start your week off on a nutritious note. Every week becomes another opportunity to focus on health.

But I love my morning chicken sausage and turkey bacon! 

Try a vegetarian sausage and/or vegetarian bacon instead, or substitute eggs for meat.  Make eggs healthier by using 1 egg + 1 egg white instead of 2 eggs.

I eat a sandwich everyday for lunch and I can't imagine one without meat! 
Make a peanut butter sandwich with banana instead of jelly or try almond or cashew butter for a different flavor.  Not a nut fan or have a nut allergy?   Try filling a wrap or whole wheat pita with veggies and hummus. 

My husband won't eat dinner without meat.   I don't see how this can work in my home?
Start out with vegetarian versions of familiar dishes.  Think eggplant parmesan, vegetarian lasagna, bean burritos or tacos, or a veggie plate with a rainbow of colors. 

Looking for ideas?  Try three of my favorite resources for meatless recipes!

Vegetarian Times
Cooking Light
Meatless Monday
 

Weekly Challenge #4 - Tap on an App!

 

As the saying goes, "Abs are made in the kitchen." 
It's week 4.  Perhaps you have reached your goals for this month.  Or perhaps you thought you should have seen better results?

If your boot camp attendance has been 100%, but you don't notice changes in your body OR the scale, it's time to take a look at what you are putting in your mouth.

One of my favorite tools to get started is a food journal.  Studies show that those who write down everything (yes, everything) they eat or drink have more success losing weight AND maintaining the weight loss. 

And if that's not enough incentive, technology has made food journaling a breeze. Just 10 years ago, when I asked clients to do a food journal, they would write it on notebook paper, then I would review it, enter it into a database and look at the results.  Smartphones and apps now make this simple for both me AND the client. 

What if I'm already very conscious of what I eat?  Why use an app?

Most apps have large databases of most foods.  Simply select the food or beverage you consume(d), quantify it, and the app does the magical math for you.  In the click of your mouse or button, you know exactly how much you've eaten.

Most people underestimate the number of calories they take in daily - yours truly included.  I'm always amazed when I use my food tracker just how quickly it all adds up.  Odds are - you are underestimating too. 

My favorite apps give you a calorie "budget" for the day based on the goals you enter along with your height, weight, age and gender.  As you enter your food, it subtracts the calories from your daily budget, so if you enter your food in real time, you always know how much you have left to "spend"...AKA "eat."

Which should you choose? 

I personally like Livestrong.com's My Plate best.  It's user friendly, syncs with your PC, and has a huge database of foods.  Other clients like LoseIt, My Fitness Pal, Spark People and Weight Watchers (members only).  

It truly doesn't matter which you use.  Just do it.

It's Time to Give Up... But Not on Boot Camp

It's week 3.  How are you feeling?  Did you do your boot camp homework over the weekend?  Did you try last week's challenge of trying a new fruit or vegetable?  

For Christians, Lent started last week with Ash Wednesday.  As it's common practice for many to give up or sacrifice something during this six week period, I thought it was fitting for this week's challenge as well - whether you are Christian or not. 

What should you give up and why?

• Think about giving up a food or drink you enjoy and eat too much of at one time.  For me, no doubt that's ice cream.   Ice cream was and still is a favorite among my entire family and I purposely buy a pint or single serving container to limit my portion.  And if it's chocolate?  I'm really in trouble.  For me, giving up ice cream is truly a sacrifice.

• Think about a rich food you consume too often that may be hindering your weight loss success.  The late afternoon candy bar, the fast food lunch every day, the sugar-filled donut each morning or the grande cafe latte with whole milk are all examples of diet sabbotagers.  Habits like these that set you back 300-500 calories in one serving can put a hault on reaching your goals - for your waistline and your finances.

• Think about giving up the impossible.  My friend Neil is currently "going vegan" for one month as a result of a New Year's bet.  He loves his green egg AND every last morsel of meat that he cooks up in it.  Many friends thought this was impossible (I'm sure he had his doubts too) but he's eating vegan and having success along the way.   A challenge like this not only  changes your perspective, but imagine the confidence you will gain in accomplishing something (even for a week) that you never thought you could do.

What will you give up for the next 7 days?  Tell us about your sacrifice on our Facebook page!

Weekly Challenge #2 – Try a New Fruit or Vegetable

Fresh beets

So you’ve survived week one.

How are you feeling?  If you are new to boot camp, is it getting any easier to wake up at 5am?  If you’ve been a boot camper for more than a month, are you still improving, or have you plateaued?  Do you still have goals to reach?

If you are a vet and boot camp is now a habit, congratulations!  But if what you put into your body has gotten the best of you, give this week’s challenge a try.

It's simple.  Try one new food this week.  Just one. 

If the one you try doesn’t agree with you, try another.  And consider making this a new habit – once a week, once a month or if you really aren’t the adventurous type – once a year. 

Not sure where to start?

Aim for the produce section at your favorite grocery store.  Not only are there hundreds of fruits and vegetables to choose from, but they are low in calories (great for weight loss) and packed full of nutrition.

If you are short on time and the type of person who grabs food on the go, be adventurous with fruit.  Check out fruits you’ve never tasted before, choose one, wash it and if you aren’t sure how to eat it – google it.

For the less adventurous, check out kiwi, papaya, mango or a fresh pear.  (Pears.  Seriously. I'm ashamed to say I only tasted fresh pears in the past year.  Thought I hated them because I tasted canned pears in my elementary school cafeteria.  Who knew?)  

If you have tried most fruits, aim for a different variety (i.e. if you always buy Bartlett pears, try an Asian pear, or if you love oranges, try a blood orange).  If you are more adventurous, check out a star fruit, dragon fruit, pomegranate, or passion fruit.  

I know what you're thinking.  Our local neighborhood grocery doesn't carry too many adventurous foods.  And you may be right.  So guess what?  Venture out of your comfort zone and take a trip to the DeKalb Farmer's Market, or Harry's in Marietta.  Your adventure will suddenly involve more than a new food! 

If you have more time on your hands and want to try cooking a new recipe, try a vegetable you haven’t had before.  If you feel you have tried many vegetables, try another variety of something like purple sweet potatoes, or orange cauliflower. 

And if you love most vegetables, try cooking one in a new way.  I hated Brussels sprouts for 30+ years until I had them roasted.  Now they're on my weekly grocery list.  Whatever vegetable you choose, be adventurous, google a recipe and give it a try.   

Share your new food experiment with your fellow boot campers by taking a pic and posting it to the Step It Up Facebook page.