So my first day went fantastic. I felt great! I took a rocking spin class with Wil Ashley at 630 and them picked up a salad at fairway. It was romaine lettuce with cherry tomatoes, avocado, poached chicken and some olives (I don't like them so I picked them out). I added some more tomatoes and broccoli because I was starving! I chowed down as I reviewed my September newsletter. I try not to do work when eating my by goal was to get to bed early. For dessert I sliced a small apple, sprinkled it with cinnamon, popped it in the microwave for 2 minutes and mixed it with a greek yogurt. I am allowing myself one fruit a day. I felt so satisfied from the apple I actually didn't crave anything else- this was a miracle!
I didn't sleep very well. It might have been working out late. This happened in the past for me. My body gets pumped up and doesn't want to stay asleep. I am feeling it this morning. I saw my first 4 clients and hope they didnt notice!
It is 930 and I am having some hard boiled egg whites chopped up with tomatoes on scan brans. I am not always hungry in the morning but I am planning on taking a spin class at 1220 so it is important to have some food in my body. Lunch will be a salad from whole foods. This weekend I will make more of my meals for the week. I usually bring my lunches but did not plan very well. You are getting a little taste of the hectic life that I am dealing with right now. My apartment is under construction and has been since April. I keep switching apartments from a friends to my parents so my planning is a bit off- no excuses!
9/2/10
9/1/10
30 Day Challenge
Day starts my 30 day challenge. I am really excited and a little nervous. What if I don't see big changes? What if I can't stick to the program? Will I really be able to spin for 100 miles? I am concerned that I might get injured? Fear is a good thing, it keeps the adrenaline going. I woke up at about 6am, bounced out of bed and said today is the first day of the rest of my life. We are all terrific at making excuses of why we can not do something: my back hurts, I don't have the time, and it’s is a friend’s party, my body craves this or that, but when it comes down to it we are all just lazy! Well no more excuses here. I am going to train for a 100 mile spin event, raise money for an incredible charity and help MY digestive system work most efficiently, without sugars or yeast.
To start my morning I had a glass of water, a calcium supplement, laced up my sneakers and was out the door. It was a gorgeous warm first day of September out at 630am. I weighed in, did my body fat and all measurements and am ready to take the challenge. Breakfast today was 2 whole hard boiled eggs. I am not skipping the yolks. They do have cholesterol but my numbers are low and the small amount of fat will help keep me full and does provide an important nutrient such as choline. I had a few more glasses of water since I am not having tea or coffee. I read that yeast can be found in the tea bag and on coffee beans.
3 clients down, now I have 2 conference calls, then a 30 block walk to drop off some books and 3 more clients. Need to get in a little workout when I can.
continuing...snacked on some steamed veggies from salad bar at supermarket across the street from my office. Good thing to know, at 1130 they put out all the lunch stuff so steamed veggies fresh not soggie. I got a few carrots, cauliflower, zucchini and had 1 cup unsweetened vanilla almond milk. It has 20% calcium, I am very concerned with getting in enough calcium as I've recently learned I have very low estrogen levels and I do a lot of strength training and want to maintain good posture.
12pm client should be here soon.
Just made a delicious lunch: arugula, spinach, heirloom tomatoes, shrimp and string beans. I am ok with using some lemon, salt and pepper. I picked up the tomatoes at the farmers market by rock center on my walk back the the office. They are incredible.
To start my morning I had a glass of water, a calcium supplement, laced up my sneakers and was out the door. It was a gorgeous warm first day of September out at 630am. I weighed in, did my body fat and all measurements and am ready to take the challenge. Breakfast today was 2 whole hard boiled eggs. I am not skipping the yolks. They do have cholesterol but my numbers are low and the small amount of fat will help keep me full and does provide an important nutrient such as choline. I had a few more glasses of water since I am not having tea or coffee. I read that yeast can be found in the tea bag and on coffee beans.
3 clients down, now I have 2 conference calls, then a 30 block walk to drop off some books and 3 more clients. Need to get in a little workout when I can.
continuing...snacked on some steamed veggies from salad bar at supermarket across the street from my office. Good thing to know, at 1130 they put out all the lunch stuff so steamed veggies fresh not soggie. I got a few carrots, cauliflower, zucchini and had 1 cup unsweetened vanilla almond milk. It has 20% calcium, I am very concerned with getting in enough calcium as I've recently learned I have very low estrogen levels and I do a lot of strength training and want to maintain good posture.
12pm client should be here soon.
Just made a delicious lunch: arugula, spinach, heirloom tomatoes, shrimp and string beans. I am ok with using some lemon, salt and pepper. I picked up the tomatoes at the farmers market by rock center on my walk back the the office. They are incredible.
5/5/10
Frightening Stats
I was reviewing some recent data from the Centers for Disease Control and Prevention.
68% of all American adults are overweight or obese
49% of children between the ages of 2-17 are overweight or obese
Obesity rates in the US are among the highest in the world
This is beyond frightening. The two key factors we know: exercise and diet. Today, I am going to put diet aside and focus on exercise as it is about 75 degrees in NYC. It is very easy to find a laundry list of excuses why we can exercise: I have no time, my back hurts, I am too tired...but I dont buy it! If you care at all about your future you would find the time. We all find the time to watch TV, read a paper, pay bills, well taking care of our bodies is just if not more important. MAKE IT A PRIORITY. This does not mean you have to join a gym. Clean your home, walk the aisles of the grocery store, just get moving. Here is a fun chart to show how many calories you can burn
http://whatscookingamerica.net/Information/CalorieBurnChart.htm
68% of all American adults are overweight or obese
49% of children between the ages of 2-17 are overweight or obese
Obesity rates in the US are among the highest in the world
This is beyond frightening. The two key factors we know: exercise and diet. Today, I am going to put diet aside and focus on exercise as it is about 75 degrees in NYC. It is very easy to find a laundry list of excuses why we can exercise: I have no time, my back hurts, I am too tired...but I dont buy it! If you care at all about your future you would find the time. We all find the time to watch TV, read a paper, pay bills, well taking care of our bodies is just if not more important. MAKE IT A PRIORITY. This does not mean you have to join a gym. Clean your home, walk the aisles of the grocery store, just get moving. Here is a fun chart to show how many calories you can burn
http://whatscookingamerica.net/Information/CalorieBurnChart.htm
4/22/10
Sugar Alcohols
Sugar Alcohols contain fewer calories than actual sugar. They are neither sugar nor alcohols but carbohydrates with structures that resemble sugar. They are generally recognized as safe however they are considered to provide fewer calories than sugar because they cannot be completely absorbed by our bodies, (this is why foods that contain sugar alcohols warn that excessive consumption can have a laxative effect).
4/17/10
Artificial Sweeteners
Artificial sweeteners are often used by diabetics who monitor their sugars and when one is trying to cut calories from their diet. There is evidence showing that artificial sweeteners may not trigger the same brain reaction for satiety and could potentially increase appetite for sweets and other carbohydrates. Artificial sweeteners do not exist in nature and so the body is unable to process them, resulting in no calorie intake – we still do not know what, if any, the long term effects are from some of these sweeteners. Common names for artificial sweeteners are: saccharin, aspartame, acesulfame-k, sucralose, neotame.
4/8/10
Sweet Spring
The next few days I will be providing information on sugar, sugar alcohols, artificial sweeteners so you can make a wise decision on how to incorporate it in your diet.
By definition, sugar is a carbohydrate that is found naturally in fruits and vegetables, and is created during photosynthesis. There are several types of sugars; the most common are sucrose, glucose and fructose. Glucose and fructose are made of single molecules; sucrose is made of two molecules and is created from the combination of glucose and fructose.
The most common sources for sugar are sugar beets and sugar cane. Though it gets a bad rap, in its natural form, sugar only has 15 calories per teaspoon and when consumed in moderation can be part of a healthy diet.
When we eat sugar, our blood sugars rise and trigger a spike in insulin, which preps our cells to absorb the sugar. If there are no other nutrients to sustain this blood sugar level, we crash - this is the cycle of sugar addiction. However, when sugar is consumed as part of a balanced diet, a calorie–control mechanism in our brains activates and regulates the desire for more food, releasing the satiety hormone leptin. In moderation, sugar can be part of a healthy diet but when we consume too much, it triggers a cycle in which we continue to eat without experiencing satiety.
By definition, sugar is a carbohydrate that is found naturally in fruits and vegetables, and is created during photosynthesis. There are several types of sugars; the most common are sucrose, glucose and fructose. Glucose and fructose are made of single molecules; sucrose is made of two molecules and is created from the combination of glucose and fructose.
The most common sources for sugar are sugar beets and sugar cane. Though it gets a bad rap, in its natural form, sugar only has 15 calories per teaspoon and when consumed in moderation can be part of a healthy diet.
When we eat sugar, our blood sugars rise and trigger a spike in insulin, which preps our cells to absorb the sugar. If there are no other nutrients to sustain this blood sugar level, we crash - this is the cycle of sugar addiction. However, when sugar is consumed as part of a balanced diet, a calorie–control mechanism in our brains activates and regulates the desire for more food, releasing the satiety hormone leptin. In moderation, sugar can be part of a healthy diet but when we consume too much, it triggers a cycle in which we continue to eat without experiencing satiety.
3/21/10
Almond Milk
There are many milk alternatives such as soy milk, almond milk, rice milk… My favorite is almond milk. It is made by grinding/pureeing almonds and mixing them with water. It has a slightly nutty flavor, comes in plain, chocolate and vanilla. I prefer the unsweetened as I find the extra sugar unnecessary. Here are some of the benefits:
-No Cholesterol and no saturated fat
-Vegan, lactose and gluten free
-Hormone and antibiotic free
-Rich in Vitamin E
-Good source of Vitamin D and Calcium
-Contains minerals such as magnesium, potassium, and iron
-Rich in fatty acids (which are good for the skin)
As with other nut products, almond milk should not be given to young children until allergies are known and should not be used in infant formula.
I use almond milk to make shakes. I sometimes prefer to make a shake when I don’t have time to make breakfast. What I like to put in mine is:
1c unsweetened vanilla almond milk
1 scoop natural (plain) whey protein powder
1 cup of berries
Blend
I also use it for dessert after tough evening workouts:
1c unsweetened vanilla almond milk
1 scoop natural (plain) whey protein powder
1 tsp cinnamon
1 apple chopped up
1 tsp slivered almonds
-No Cholesterol and no saturated fat
-Vegan, lactose and gluten free
-Hormone and antibiotic free
-Rich in Vitamin E
-Good source of Vitamin D and Calcium
-Contains minerals such as magnesium, potassium, and iron
-Rich in fatty acids (which are good for the skin)
As with other nut products, almond milk should not be given to young children until allergies are known and should not be used in infant formula.
I use almond milk to make shakes. I sometimes prefer to make a shake when I don’t have time to make breakfast. What I like to put in mine is:
1c unsweetened vanilla almond milk
1 scoop natural (plain) whey protein powder
1 cup of berries
Blend
I also use it for dessert after tough evening workouts:
1c unsweetened vanilla almond milk
1 scoop natural (plain) whey protein powder
1 tsp cinnamon
1 apple chopped up
1 tsp slivered almonds
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