Monday, July 20, 2009

ATKINS Modified: End Week 2

Weight Loss: 6lbs
% Body Fat Reduced: 2%
Mood: Satisfied most days, Hungry and Irritable occasionally
Training Mode: 3 Days of Moderate Endurance Weight Training, 3 days of Ab work, at least 3 Days a week of Moderate Aerobic Fitness Classes, NO HIGH INTENSITY CARDIO.

Comments: So I spoke before about how restrictive the Atkins diet is for the 1st 2 weeks, asking you to creep down to a low 20g carbohydrate, which really limits you to eating salads as a source of vegatables (2.5c of salad = approx g Carbohdrate/CHO) and cheese as a source of calcium (2% Cheese = 2g CHO ). So I added 1 cup Orange Juice (26g CHO) in the morning, and 1 banana (29g CHO) as a snack. I was nervous about trying to do my daily cardio routine, usually high intensity interval training, on such a low carbohydrate load (low for me approx 100g CHO – my training diet is approx 127g on light workout days and 167g on heavy training days).
Week 3 I get to add cooked vegetables
Week 4 Nuts and seeds

Give you another Atkins update in 2 weeks!

Health and Happiness

Wednesday, July 15, 2009

It's Peanut Butter Jelly Time! : Peanut Butter and Your Diet

The other day I was out with some friends at Steak and Shake and I was asked “How do you feel about peanut butter?”, I replied “I think its great! High protein, and full of healthy fats!”

Why we avoid peanut butter: In the numbers game of calorie counting peanut butter might seem like a high number enemy, ranking in at about 190 calories 16g of fat per 2TBS svg.

Ahhh Fat! : 16g of fat Nooooo. Okay lets take a lil step back, not all fat is bad for you. In fact your body needs fat to insulate organs and aid brain function. The fat you don’t want is saturated or hydrogenated fat, these are the fats that deposit in your organ and arteries and cause disease. The fat you do want is unsaturated (poly, mono, etc.), these are considered healthy fat, they are the kind your body can use instead of depositing. Peanut butter is loaded with these healthy fats.

Choosing Your Peanut Butter: I got a great tip from a nutritionist at the SCW conference, READ, and RE-READ your labels. Choose a natural peanut butter that list as few ingredients as possible…Peanuts and salt is all you need in your peanut butter. Beware the name brands you love as they may be sneaking transfat (unhealthy fat) into your peanut butter, look out for anything that say hydrogenated or palm oil – if you see these on the jar, put it down, walk away and move to another.

Why I am a Fan of Peanut Butter: Its a semi a sweet protein loaded snack at 8g of protein per serving. It is full of healthy fats, 8g monounsaturated, 4g polyunsaturated. It is a tasty addition to any protein shake, apple, banana, or cracker. I think of it as my chocolate replacement : 3 chocolate mini bars = 230 kcals, 13g of fat-8g saturated, only 3g protein.

I am currently using Kroger brand natural peanut butter (post peanut recall), I have also heard good things about target brand . Natural peanut butter will have separation, the peanut oil will settle at the top simply stir and eat. The consistency will be creamier than your regular peanut butter but after you refrigerate it the spread is a bout the same.

So pull out your whole wheat bread and do not be afraid to slap down a healthy helping of natural peanut butter as a healthy pre or post workout snack.

For those who were curious, yes I occasionally go to a fast food spot, you just have to be creative: double steak burger with chesse, onions, lettuce, tomato, no bun (Atkins yay! - eye roll), side salad with fat free berry vinegaret, and a large glass of water…don’t be afraid to make substitutions when you go out, just be sure to tip the waitress well, very well.

nutrition information courtesy of The Daily Plate.
Health and Happiness

Tuesday, July 7, 2009

Busy Busy Busy

Peachtree Road Race: So the peachtree went great for me, finished the 10k in 1:00:28, taking about 2mins off my old time and meeting my goal of 1hr. Next years goal is 55 minutes. I am also considering running the atlanta half marathon...just for fun...the goal being Survival

HERS 3 Day and 12 Week: So I am done with all my speed training time to ease back into the strength training. So I am starting with a 3 day full body toning program, I love this particular program because it only takes 45mins as opposed to my hardcore 1hr plus workouts. It is also supper simple mostly dumbells, med balls, and body weights. I am also doing the HERS 12 week Abs don't know if I am a fan of this program as much, but I havent done the program through its entirety yet. In addition to that I am aiming for 90mins of cardio on my off days, purely for weight loss (rationale: 30mins = health benefits, 60mins = cardiovascular gains, and 90mins weightloss) my cardio will consist of 30mins running, 30mins bike, 30mins eliptical. on training days i like to try and get in 30mins of interval training.

Yesterday was day 1...I hurt!

Time for Group Fitness: So I teach sunday, monday, and tuesday...cardio dance, kick boxing GRAVITY Interval...Tonight I am teaching a cardio boxing workshop in a "train the trainer" format, I'll be helping other fitness instructors who think they're interested in teaching kickboxing learn the basics. Wednesday night is Intermediate bellydance practice with Majida Anwar and Thursday is ATS Tribal practice with Majida. Friday meeting up with fellow instructors for Happy Hour. Saturday the Beyond 300 workout and training with a client followed by ATS Bellydance workshop and Bellydance show.

Phew it is gonna be a busy week of fun and fitness.

Will post my 3 workout plans within the week ... maybe you can find success in them too!

Health and Happiness