Food Is Fuel

The flyer I’m posting today is one of the first flyers I handed out to my groups after I qualified nearly 2 years ago. It’s in really simple point form and is still the format I base my nutritional information on now. You also get a bonus post workout protein meal on the bottom to keep with our theme this term.

“Food is fuel”

*We need to think of food as a fuel source

*Eating every 2 to 4 hours keeps metabolism firing

*When we get hungry we make poor choices

*Does emotion beat logic when you eat???

*When our bodies go into starvation mode we end up storing more body fat

*Always think- Is this nutrient rich food?

*Carbs and good fats are our energy source

*Protein is for repair

*Eat protein and carbs post exercise to keep energy levels high and repair

*Beware the media portray eating junk food as being normal $$$$$$$$

Post exercise smoothie

In a blender add ~1/2 cup low fat milk ~2 tablespoons of low fat and sugar yoghurt ~1 tablespoon of low fat cottage cheese ~mixed frozen berries~1 tablespoon of sunflower seeds ~banana(optional)

This is high in protein, contains good fats and carbsLong term goalsWork hard this week, everyone, with our outcome measures. The beep test is just around the corner………be afraid, very afraid!!!

Hungry For Change

Today, I’m sharing with you something a little different. The link below is a youtube clip to the trailer for Hungry For Change. This documentary not only highlights the dangers of eating crap but also shows us the tricks that the food companies use to get us to continue to eat this crap. It explains why we have become so addicted to fat, salt and sugar, and why the world is being crushed by obesity. Believe me, you will never look at a Diet Coke in the same way again! This link runs for about 4 minutes. I have downloaded the whole documentary and have a copy of the DVD on its way for anyone who would like to view it in its entirety. You can somehow watch it all on youtube in parts but that was way to complex for me to figure out. The whole documentary goes for about 90 minutes. If you think I’m a “spoil sport” for highlighting healthy eating and suggesting you eat less garbage, then these guys must be classified as total “party poopers”!

If this link doesn’t work for you just google “youtube Hungry For Change trailer”.

Junk Grave

Breathing..

Breathing….we all do it, there is no other option (apart from death). It’s something that comes naturally to us, an innate behaviour. Or is it? As I was out running through the Canadian Forrest on the weekend, I was struggling for breath on one of the many hills through there. I started to think about my breathing and how it would help me get to the top. I don’t know about you but as I was growing up and before I was educated on the matter, I thought the important part of the breathing process was breathing in. You know, sucking in all that good oxygen deeply to keep us going. Well, as it turns out, scientifically its the breathing out part that is most crucial.

When we breath in we take in oxygen through our lungs and heart which then goes into our blood stream (through arteries) to give our body oxygen, when it is used up it  travels back as de-oxygenated blood through our veins back into our heart and lungs and we breath it out as carbon dioxide (there is more to it than that but I won’t bore you with all the anatomical detail). Now the interesting thing about this is we still breath out oxygen, there is still about 20% oxygen coming out of our mouths when we exhale (this is why we can give mouth to mouth in CPR). Its not the lack of oxygen that makes us puffed, its the build up of carbon dioxide that makes us gasp for air.

So the most important phase in our breathing is to actually make sure we are forcing out the carbon dioxide on exhalation. If we are taking a big deep breathe and only shallow exhalations there will be a build up of carbon dioxide and we will fatigue a lot quicker.

I also notice that a lot of people hold their breath while exercising, this has a special name called the valsalva manoeuvre (not sure of the spelling). As you can imagine this will cause fatigue at an alarming rate. Get noisy with it people, puff and pant as much as you like, your body will thank you for it.

Breathing also helps us on our strength exercises. I’m always banging on about forcing your breath out on the “work phase” of the exercise. I’m sure your sick of me blurting it out mid workout!!  It’s the force that helps us to lift, push or pull our body weight or equipment so that we can work harder and lift more. Examples of this are breathing out as you sit up on a sit-up, breath out as you push up on a pushup, breath out when you pull up on a rowing movement, breath out when you drive your legs up on a squat…etc.

So remember to always exhale deeply if you are feeling fatigued  during a workout or on your next run. It works for me and it takes your mind of the pain!!

Just a couple of quick tips to finish for some protein to add to your breaky. If your like me and are a creature of habit you may be struggling to sacrifice your morning toast (wholemeal of course). Below are some images of things you can add to your toast. Paul also showed me a quick and less messy way to have eggs on toast of a morning. Feel free to add vegies to this one as well. This was a photo of one he made for the kids for breaky on the weekend;

egge toastieThe items photographed below could be a great protein rich addition to your morning toast. And pre-prepared hard boiled eggs are a convenient way to get your protein in on the run, probably not ideal if you’re on public transport and break open an egg for that mid morning snack. I’m sure you will get the seat to yourself!!

The nuts and seeds won’t go so well on toast so try adding them to your cereal.

Protein breaky

Comfort Eating

We have all been there, you know the scenario, you have had a hard day, the kids have been a nightmare, the printer was playing up, pointless staff meetings, dragged the kids off to activities, cooked the tea, folded the washing, bathed the kids, went to bootcamp, cleaned up the house, replied to emails, checked social media, then you sit down for some chill time- “OH MY GOD, I NEED TO REWARD MYSELF with some chocolate, ice cream, chips, a bottle of wine -it will make me feel better, I deserve this!!”

It may make you feel better in the short term but eventually you will feel guilty and wish that you didn’t consume that whole sleeve of tim-tams. Then we end up in a place worse  than where we were before we ate what we ate. Most people know this cycle all to well. It’s a simple response to any stressful situation, but it doesn’t solve anything. Eating does not deliver comfort or stress relief. While it may provide a few instantaneous chemical changes in the body that make us feel better, the truth is, it’s the long lasting “feel better” we are after. And we never get that when we eat for comfort.

You are not a dog…do not reward yourself with food! You are human, try rewarding yourself with this;

*Go for a walk or a run on a beautiful day (or not so beautiful if you live in Ballarat)*Get a manicure*Have a massage*Go to a movie*Window shop*Give yourself a facial*Have a girls night out*Take a drive*Do something you have been afraid to do*Visit a friend you haven’t seen in a while*Buy yourself some flowers*Keep a journal*Volunteer

Comfort eating or emotional eating can be hard to identify but here are some differences between emotional hunger and physical hunger;

~emotional hunger is urgent while physical hunger is gradual.

~emotional hunger you crave certain foods and physical hunger you are open to options.

~emotional eating can go absentmindedly, but with physical hunger you are aware that you are eating.

~emotional eating is paired with an upsetting emotion or wanting to feel good, but physical hunger occurs because it’s been to long since your last meal.

If you think you do too much comfort or emotional eating, try the following..

Wait 20 minutes until you eat when you have certain cravings, most of the time the urge will pass.

Try and figure out which emotions are generally attached to your emotional eating and find an alternative coping mechanism.

Be aware of your own habits and behaviours and establish good, regular routines with set meals plans. Take lunch to work so you’re not tempted to go to the shops.

I must log off now but just a quick word on our wholemeal lifestyle change. Last week I mentioned that some of the husbands were finding the transition from white to wholemeal difficult, but I’m happy to report that Claire(Wednesday Group) has informed me her husband is now eating brown bread. I think his words were; “ok I ate the damn wholemeal, get Jacke to put that on her blog!” So, well done Paul, it was worth the mention , you have made the blog, KEEP UP THE GREAT WORK EVERYONE 🙂  Jac

Eat Clean…..Eat Less Salt

For those on the fat-loss journey and those who want to maintain a healthy life style, you may have heard about the hype surrounding eating clean. I quite often get asked “what does clean eating actually mean?”  Well, the rules are fairly simple, steer clear of processed food. If there has been human interference with food (unless of course a human picked it off a tree) try and keep away from it. Go for nutrient rich whole foods eg. fruits, veggies, nuts, seeds low fat dairy, lean meats, fresh eggs etc.

A good rule of thumb is to go for the 80% 20%  rule. Eat clean 80% of the time and try not to go over the 20% for the, let’s call it- dirty eating . Otherwise we can set ourselves up for failure as it all becomes a little hard to do it 100% of the time.

One of the biggest things that can impact eating clean is salt. We are all aware of how bad sugar, saturated and trans fat can be for our nutrition, but sometimes we over look our salt intake. Salt can be hidden in all types of foods. We can be consuming huge amounts off the stuff without even knowing it. Things like breakfast cereals, bread, tinned foods, packet mixes, biscuits, sauces and even wraps can contain high amounts of salt. If it comes in a packet it’s probably high in salt.

In one of my previous posts I talked about how much salt (or sodium as it’s called on the nutritional panel) we should try and aim for per 100g. Any thing over 420mg is considered high and anything processed under 120mg is good. So always check the panel on the back of label as you could be surprised as to where it is sneaking into your diet.

Salt causes us to retain fluid.  Eating too much can result in a build up of fluid in our bodies and high blood pressure which can lead to cardiovascular disease. So it would be a shame to be doing all this marvellous exercise, which is so good for our health, only to be doing the wrong thing for our insides by consuming too much of the wrong foods.

So why wait until the new year, make a conscious effort to eat clean 80, eat dirty 20!!

And hey bootcampers, let’s train hard come Monday and smash out a boxing session before christmas. You know it will be fun!!train hard eat clean

Organising Good Nutrition

We all lead busy lives these days. Working full time/part-time, taking care of kids, running a household, being a taxi service for teenagers, fitting in fitness, social outings or all of the above, all these things fill our lives to the maximum. And we are about to head into the “silly season” so it will get even worse!  One thing we often neglect is our nutrition. Sometimes we go for the easiest and quickest option if we are in a hurry, besides who wants to waste precious time preparing healthy food when we can buy a big mac or a meat pie and down it in 5 minutes flat? NOT ME!

At my bootcamp this morning I was asked about some nutritious lunch ideas (thanks Nic).  One of the easiest ways to ensure good nutrition is to be ORGANISED. Salad is my food of choice for lunch, whether it be a salad on its own, put into a wrap or mountain bread, made into a salad sandwich or mixed with the leftovers from the night before. Best piece of advice, shop once- chop once. At the beginning of the week chop up your salad ingredients and store them in an airtight container. That way each morning you can just grab out the ingredients and throw you salad together quickly. You can also pre-cook any meat you are having with your salad and add away each week day. Believe me you will be so excited to open your fridge on weekdays and have ready prepared food all set to go. Listed below are some ingredients you can pre-prepare at the start of the week;

Spinach (top of the food chain), cherry tomatoes, cucumber, carrot, capsicum, avocado (good fat), asparagus, celery, sun-dried tomatoes, hard boiled eggs, low fat feta (feta is a good option as it has high flavour and you need less of it), mushroom etc…. You can pre-cook your meats to add protein to your salad such as chicken ( I like the tenderloins as they are quick to cook and easy to cut), lean mince, beef strips, roasted turkey breast, salmon or you can use tinned tuna, tofu the list goes on but I’m sure you are getting the picture. Try and steer clear of the commercial dressings and make your own. Olive oil is a good base as it is a “good fat” and you can add some wholegrain mustard and lime juice for extra flavour. Be creative.

If you make that extra effort at the start of the week your waist line and your energy levels will benefit. I don’t know about you but if I eat foods high in saturated fat, pastries and cakes at lunch I feel lethargic and like having a nana nap. But after a salad I’m ready to take on the world. So go ahead and try it next week, your body will thank you for it and you know that if you are consistent with good nutrition the results will speak for themselves!! Enjoy your long weekend and BE GOOD 🙂