Macros: What are They Anyway?

For those of you who OBSESS over calories, I've found that a macro approach to weight loss (or weight gain) actually has a greater impact! Don't get me wrong determining you caloric need, also known as maintenance calories, is important but once you know that number, it's all about the MACROS!

 

No Carbs? No Fat? No Way! Any diet that restricts any of the three macronutrients- carbs, proteins and fat is bad news. Each member of this terrific trio is necessary for your body to function properly. But how much do you need of each? Well here we go, I am going to tell you!

 

Carbohydrates
There are 2 types of carbs, simple and complex. Simple carbs are also known as sugars (often white foods such as flour, rice, sugar and others). They break down easily and tend to send blood sugar levels out of control.
For the most part, you want to avoid simple carbohydrates, with the exception of fruit. Fruits are simple carbs, but they contain vital nutrients and vitamins as well as fiber, which slows digestion.
Complex carbs are high in fiber and improve digestion. They provide you with energy, keep you satisfied after meals and stabilize blood-sugar levels. Vegetables, fruits and whole grains are all complex carbs. They fall into 3 categories.

Starchy Complex Carbs from Whole Grains
 • Amaranth
 • Brown Rice
 • Buckwheat
 • Bulgur
 • Cream of Wheat
 • Millet
 • Oatmeal
 • Quinoa
 • Wheat Germ
 • Whole-grain pasta

 Starchy Complex Carbs from Vegetable Sources

 • Bananas
 • Beans
 • Carrots
 • Chickpeas
 • Lentils
 • Potatoes
 • Radishes
 • Split Peas
 • Sweet Potatoes
 • Yams

 High Water Complex Carbs

 • Asparagus
 • Broccoli
 • Brussels sprouts
 • Cabbage
 • Cauliflower
 • Celery
 • Cucumbers
 • Kale
• Onions
• Spinach
• Tomatoes
• Watercress
• Zucchini

Complex Carbs from Fruit
 • Apples
 • Berries
 • Citrus Fruits
 • Grapefruit
 • Grapes
 • Kiwi
 •Lychee
 • Mangoes
 • Melons
 • Pears
 • Plums
• Pomegranate

Protein

 Protein is primarily found in meat, poultry, fish and eggs, but is also found in dairy and to some degree in vegetable and grain sources. Tofu, chia seed, quinoa and hemp seed are complete proteins. Other plant based protein sources must be eaten in combination in order to be complete. For example, the chickpeas and sesame paste in hummus combine to make it a complete protein.

 Lean Proteins

 • Beans of all kinds
 • Beef tenderloin
 • Bison
 • Canned salmon, packed in water
 • Canned tuna, packed in water
 • Chicken breasts
 • Chickpeas
 • Eggs
 • Fresh fish (cod, salmon, tilapia)
 • Kefir
 • Lean ground turkey
 • Lentils
 • Low-fat cottage cheese
 • Natural nut butters(almond, cashew, peanut, ect)
 • Plain non fat yogurt
 • Pork tenderloin
 • Tempeh
 • Tofu
 • Unsalted raw nuts and seeds

Health Fats

Healthy fats are an equally important part of the macronutrient triad. In fact, they offer the most energy and help with the absorption of vitamins A,D, E and K. Better still, they are necessary for keeping you warm, protecting your organs and for optimal brain functioning. We've been afraid of fats for a long time, but it's time to embrace the healthy ones, steer clear of trans fats and use saturated fats in moderation.

Healthy Fats

 • Avocados
 • Avocado oil
 • Coconut oil
 • Flaxseed
 • Flaxseed oil
 • Grapeseed oil
 • Hazelnut oil
 • Nuts and seeds of all kinds
 • Olive oil
 • Pumpkinseed oil
 • Sesame oil
 • Sesame seeds

 • Walnut oil

So this should give you an idea of what you need to pair every meal. You need a complex carb and protein at each meal. This gives you an idea of what kinds of foods fit in each of these categories! I hope you found this article helpful. Please email me at mmitro@hotmail.com with ideas for future emails! What is it that you would like more information on?!

How Many Servings per day?

• You should be eating 2 to 4 servings of starchy carbs from whole grains and/or vegetables per day.
• You should be eating 4 to 6 servings of fresh produce per day.
• You should be eating 5 or 6 servings of healthy fats per day.
• You should aim to include a few tablespoon sized servings of healthy fats in your diet each day.

How Do I Track all this?

So you set up the amount of calories you need (check out this article to learn how), but how do you TRACK this information so you know you are on within your macros? Many people use MyFitness Pal or other apps that allow you to enter foods or even scan barcodes to get nutrition information. For some this works GREAT! You can set goals, see how many grams, calories and daily percentage of each you are consuming! For my, I'm a pen and paper kinda of gal! I right all my foods down and add them. This way I know EXACTLY what I have consumed. I read the labels and do the calculation myself. The bottom line, do what works for you but be sure to TRACK. Until you have mastered this concept tracking will be your best friend. Plus I've found that if I have to write down something I ate I am less likely to indulge or snack because I don't want to screw up my macros.

Better Eating: Mental Approach

 Lots of people are trying to eat better,... trim off some extra pounds gained, or get beach-ready for a moment in the sun. Eating better is hard, and many people get frustrated, fall short or give up. Here are some key ways to make your eat better stick.

1. Set Goals: It starts by having clear and realistic goals. Write a list of things you want to change about your diet. Also incorporate goals that you may have regarding your body and plan your diet around those goals. I recommend setting present goals, short term, and long term goals. If you try and do everything all at once you can be overwhelmed and want to quit. Take it one goal at a time if need be, and one day at a time, this isn’t a race. You may also want to write reasons why you want to make a change in your eating habits. You might share your goals with others who will help you meet them. You can put your goals where others can see them “on the fridge, at work” to motivate you to work harder. This will also get others behind you and involved in your new routine. As you achieve your goals, check them off. This will give you a sense of accomplishment and add excitement leading to your next goal.

2. Have Realistic expectations- Any diet plan needs to work with you and not against you. You need to be realistic when setting up the parameters of your new diet. Your plan needs to work for you and your situation. It needs to fit your schedule and your budget. If you don’t follow your budget, your cooking costs will get too high and you will have to withdraw from the diet you set up. If you don’t cook for your schedule and your eating times you will find yourself without food and scrambling to find a healthy choice. So be realistic with time, and give yourself extra time to prepare food, or have food pre-packed. Also know that obstacles can and will come into your path from time to time to derail you and your progress, so don’t think that everything will be easy and will just happen. This takes work.

3. Be Proactive - Make a list of healthy foods you enjoy, and what foods you can take with you to work, in the car, school, etc. You can create entire menus revolving around where you will be at what time of the day. Never give yourself an excuse to not have something available for you to eat, no matter where you are when you are supposed to have a meal. Always keep healthy foods on hand. If you don’t you will probably eat whatever is available at the time whether it be fast food, office treats, etc. This can throw off a diet plan and get you in the habit of making bad food choices and eat whatever is fast and convenient. Know where you will be at what time of the day, when you are open to cook, to eat, to shop for groceries, and plan accordingly. When you fail to plan, you plan to fail.

4. Consistency is key - Most people respond well to consistency. Make a plan and stick to it. Try to eat at around the same times daily and keep to the same portion size and caloric intake.. Your body will recognize this pattern and in turn keep your metabolism burning and your energy levels will stay high. You will feel better, and get in a healthy routine. It is easy to sabotage yourself by grabbing nasty snacks to meet uncontrolled cravings. The time you spend on planning and consistency is a true investment that will benefit you for the rest of your life.

5. Be flexible - Of course, even the best plans fall short at times. Life can sometimes get the best of all of us. Sometimes your eating routines need to change. Where you can, try to plan ahead for these events and have items on hand you can take with you when you’re in a rush or are eating out. Example: Bag of almonds, protein bars and shakes, fresh fruit. Also educate yourself on nutrition through the internet, books, and magazines. You can use this knowledge to help you improvise and find foods that are compatible with your diet, for example if you are out with friends or stuck with no time to cook. Find items that are less time consuming that you can take with you in a pinch.

6. Don’t be so hard on yourself - Nobody is perfect all the time. If you mess up, miss a few meals, or even have a bad couple of days, just pick yourself up and get back on track. You’re doing this for you, and the added stress of not living up to your own expectations can lead to a total diet derailment. Being healthy and eating healthy does not mean you can’t enjoy foods not on your meal plan. So don’t be so hard on yourself. YOU CAN DO IT!


7. Stick with your plan - It takes time to develop healthy behaviors. After about a month of eating better consistently, you will have developed a habit. You will find that everything you initially may have had a hard time doing becomes more effortless and be a normal part of your day to day life.

8. Have fun - Eating right takes dedication, commitment and sacrifice. Don’t stress yourself out over small bumps in the road. You have the power to change any negative into a positive, and you have the choice to have a positive outlook regarding any situation you find yourself in. Find fun ways to keep yourself motivated. Get friends and family involved. Set challenges at home, with friends, or at work to start eating healthier. Take the time to cook and try new and interesting recipes. You are making change for the better, so why not make it enjoyable.

9. Give yourself praise - You are not a dog so don’t reward yourself with treats. Realize that changing your eating habits can be a daunting task for anyone. Just think how long you have had your current habits and know that changing those habits will not happen overnight, but with time. Congratulate yourself on any healthy changes you make, you deserve the praise. Praise builds confidence and makes you feel good about the healthy choices you are making, and in turn help keep you on your path to betterment.

10. Don’t rush into this - People always start with the best of intentions and will try and do everything at once. They get overwhelmed and quit before they really even started. Small changes add up and can make a huge difference. Work on one thing at a time and keep adding to it. Before you know it you will have many healthy habits that incorporate together to make a healthy lifestyle and a healthier and happier you.

11. Focus on the journey and not the destination - To live a healthy lifestyle is never easy. In order to enjoy this lifestyle with all the ups and downs, we must enjoy the process and the journey on the way to our destination. Once we hit our destination we immediately look to the next mountain top and we either want more, or worst case scenario we think that we have accomplished all we need to and we relax on all of the things that got us there in the first place. Take pride in small victories along the way, they add up.


12. Measure Success and Set New Goals: Making successful changes means measuring your progress towards your goals and recognizing your accomplishments. As you meet short-term goals, you can plan the next steps with more confidence. Constantly re-strategizing your goals takes long-term visualization. That long-term vision needs to be broken down into doable steps.

Now go out and make a difference in your life today!!  Did you enjoy this article?  Would you like to receive more support from me on a daily basis?!  Ask me about my next challenge group!  Together we can set goals and achieve them!!

13 Rules for Dining Out

Dr. Mike Moreno, Prevention

No one stays home anymore. Where are we? We're sitting in restaurants. On average, Americans dine out four times a week, according to the National Restaurant Association. As we eat out more and more, the percentage of obese people increases, while their wallets decrease. We spend $1 billion a day dining out. The Census Bureau's population clock has the U.S. at 310,751,194 people, so if we spend some $365 billion a year eating out, that averages out to $1,117 per person per year, a large portion of which could be savings if you ate at home instead.

Yikes! I guess you have to ask yourself if you want to be overweight or rich.

Unrestrained, this type of eating out is the perfect recipe for obesity and disease down the road. But we've trained ourselves to eat out. We're just too busy to cook.

So what's the answer? Eat only steamed veggies? Refuse to dine out? On the contrary. You can dine out successfully and enjoy your experience by learning how to navigate any menu. Here are some tips that will help you eat smart while dining out.


1. Know before you go:  With most restaurants these days, you can go online and look at their menus. See what dishes look healthy--grilled items, salads, vegetable sides, and so forth. Decide before you go what you'll order, and stick to your decision once you get there. Collect the menus in the restaurants you frequent so that you have them to refer to.  You can also plug in the meal with myfitnesspal app and most of the time you can find out the calories and nutrition facts for most restaurant meals.

2. Sit in a quiet spot: Nobody knows this, but people who sit in the more distracting parts of restaurants (by a window or in front of a TV) eat considerably more. Commotion makes it easy to lose track of how much you're putting in your mouth. If you're making a reservation, request a quiet table. If you walk in and are offered a table in a busier spot, ask for one away from the action. It's worth the wait.

3. Be the First to Order:  You've decided to pick something light off the menu, but when your friend orders the decadent steak fries, you start to rethink your boring grilled salmon. To sidestep the temptation of your friend's less healthy dish, place your order first. If you can't order first, then make your decision, close the menu, and repeat your selection to yourself to help you stick to it. If you're dining at a restaurant you visit often, just ask for your favorite healthy option without ever opening the menu.


4. Have it your way:  Before ordering your selections, ask the server about the details of the meal. This will help you make more informed choices. Some questions to ask include: How is this dish prepared? Can it be modified? What ingredients are used? Do you have any low-fat or low-calorie options? What comes with this meal? Can I make substitutions? How large are the portions? Don't be afraid to make special requests. For example, ask that foods be served with minimal butter, margarine or oil. Ask if a particular dish can be broiled or baked rather than fried. Also, ask that no additional salt be added to your food.


You may also be able to make substitutions. If the ingredients are on the menu, the chef should be able to accommodate your needs. A common substitution is a baked potato for fries, or a double serving of vegetables instead of a starch. If your dish does not arrive at the table the way you ordered it, don't be afraid to send it back.
If you don't see something you like, ask for it. As a paying customer, you have the right to eat not only what tastes good, but what's good for you. Be "weight assertive"!

5. Don't be seduced by menu descriptions:  Mouth-watering descriptions like "tender, juicy chicken breast" or "ripe heirloom tomatoes" are increasingly common on restaurant menus. Be extra aware of sensory terms like "velvety" mousse and nostalgic ones like "legendary" spaghetti and meatballs. Research shows that words that promote taste and texture or appeal to diners' emotions can increase sales by 23 percent, and can even influence the way you think the food tastes. Words like these prep your taste buds to expect your chicken to taste juicy, so to some degree it probably will.
Make a game out of picking the colorful adjectives on the menu. See who can find the most in three minutes. If you win, everyone buys you dinner. That's the rule of the game.


6. Stay away from snacking:  The most damage often occurs before the actual meal begins: appetizer trays are loaded with fat. Besides that, they take away your appetite for the healthiest foods to come. Avoid them. Even the freebies like chips and salsa at Mexican restaurants or a basket of rolls and butter at other establishments can pile up fat and calories that you don't need. If you can't exercise control, have your server remove the temptation.


7. Make a meal out of appetizers:  Certain appetizers can be excellent choices for an entree. The portion size of appetizers is often more appropriate than the extremely large portions provided in entrees. Consider healthful options such as steamed seafood (for example, shrimp cocktail), salads that aren't loaded with high-fat ingredients (such as cheese and bacon), grilled vegetables and broth-based soups. You might also choose to combine the appetizer with a salad; the salad will bulk up the meal so that you feel more satisfied without adding a lot of calories. Be aware that some appetizers, particularly fried fare or items covered in cheeses, oils and cream sauces, may be overloaded with calories and fat. Some fried appetizers can provide a day's worth of fat to four people!

8. Be salad savvy:  A salad can be your meal's best friend or worst enemy, depending on how you toss it. Pile on fresh greens, beans and veggies, but don't drown it with high-fat dressings or toppings like cheese, eggs, bacon or croutons. Pick calorie-friendly dressings (vinaigrettes, low-cal dressings, even a generous squeeze of fresh lemon).
Remember, too, that you can gain control over the fat and calories in your salad by ordering the dressing on the side. Measure out a small amount of dressing with your spoon, or with thicker salad dressing, use the fork-dipping method. Dip the tines of your salad fork in the dressing, then spear the leaves of your salad. That way, you get a taste of the dressing with each bite of salad.
If you want to be really "good," carry one of those salad spritzer products in your purse. Order your salad without dressing. Pull out your spritzer and spray your salad. Be aware, though, that this might scare the other patrons, who will think you are sanitizing your salad.
And watch out for potato salads, macaroni salads, coleslaw and even tuna and chicken salads, which usually are heavy in mayonnaise, sugar and calories.

9. Go low on sides:  Substitute high-cal side dishes with low-fat options such as steamed vegetables, brown rice or fresh fruit. Forget the French fries, and have baked, boiled or roasted potatoes, but leave off the butter, cheese and creams. Flavor with salsa or pepper and chives instead.

10. Choose low-fat preparation methods:  The way your entree is prepared influences its calorie and fat content. Choose grilled, broiled or baked meats and entrees. Pan-fried and deep-fried foods give you extra fat you don't need. Broiling, baking, steaming, poaching and grilling seafood, skinless poultry, lean meat and veggies give you all the flavor without all the fat.
For example, grilled chicken is lower in fat and calories than fried chicken. (If you are served chicken with skin, you can remove the skin to save significant fat and calories.) It's not easy to get rid of all fat in restaurant meals, but give it a try. Ask the server if the butter or oil used to prepare your entree can be reduced or eliminated. Even a grilled item may have extra fat added. For example, some grilled beef dishes call for added oil.

11. Enjoy alcohol in moderation:  Drinks can be diet-killers, too. Ice water is free, but fancy mixed drinks have lots of empty calories, and the alcohol can dull your reasoning. Since alcohol can contribute significant amounts of calories, limiting your intake to 150 calories' worth is a good idea. The following portions of alcohol each contain 150 calories or less: 5 oz. of wine, 1.5 oz. of liquor, 12 oz. of light beer.

Many people find it helpful to order wine by the glass rather than the bottle so that they can better control and monitor their intake. You can decide ahead of time at which point in the meal your beverage would be most satisfying. For example, you may want to save your glass of wine for your entrée and sip water while you wait for your meal. Holding off on alcohol until a later course also helps to decrease alcohol's effect on your inhibitions. If you drink alcohol on an empty stomach, it can relax you to the point that you lose sight of your game plan. Setting a personal limit and planning when to enjoy your beverage should help you stick with your goals.

12. Practice portion control:  Restaurants serve mountains of food--about two to three times the quantity that we need in a meal. This is no big secret. Just don't try to finish those mega-size portions. Consider sharing a meal or taking a doggie bag so that you can have a quick meal at a later time. Eat until you're satisfied, not stuffed, and take the rest home. As you're eating, listen to your internal hunger signals and stop when you have had enough. Eating slowly helps you recognize such cues.

Keep track of how much you eat, and stick to the number of servings you planned to eat. You probably won't bring a scale with you to the restaurant so that you can measure out portions, but you can rely on visual references. For example:

a. A serving of cooked meat, chicken or fish is like the palm of your hand, or about the size of a deck of cards.
b. A serving of green salad is like an open-cupped hand.
c. A serving of fruit or vegetables is like your fist, or about the size of a tennis ball.
d. A serving of baked potato looks like a baseball.
e. An ounce of cheese is like your middle and index fingers together, or about the size of four stacked dice.
f. A serving of salad dressing is like your thumb.
g. A 3-ounce hamburger patty is the size of a quart-size mayonnaise jar lid.
 

13. Practice the three-bite rule:  Try to satisfy your sweet tooth with fresh fruit, and that's it. Wave off the dessert cart. That said, you can also practice my three-bite rule with desserts, if you want to watch your calories a little more strictly.

If you truly want chocolate turtle cheesecake, go ahead and have it, but limit yourself to a taste. Take three bites and then set it aside for a few minutes. You're less likely to come back to it. You might even discover that those few bites of a great dessert can be very satisfying, and might be all you really wanted in the first place. You can't possibly blow your diet big-time on three bites of anything. After your three bites, you can ask your server to take it away, unless your dinner mates want to scarf it down.

Managing Hunger

Managing Your Hunger

When your body talks, Listen!

About 60% to 75% of your daily calories are expended just keeping up your bodily functions.  They're used to maintain your body's temperature, for regulating your nerves, for breathing, and to keep your heart beating, as well as to nourish and repair your muscles.  A simple rule you can keep in mind is to:  Eat when you are hungry, stop when you're not!

Don't skip meals:  Avoid slowing down your metabolism.  You should be fueling your body 4 to 5 times a day.  Eat BREAKFAST!  It's the most important meal of the day. Why?

Break the fast = breakfast!  You should also wake up to a sizeable breakfast because it is the first taste of food after a full night of rest and repair.  Eating a healthy breakfast gets your whole system going both your brain and body will work better.  Having a full tummy first thing gets rid of all those sugar and fat laden junk food attacks.  Why?  Because you start your day off satisfied and full of nutrious delicious food.  you body doesn't need to crave anything because you fed it well. 

Eat oatmeal- its the champion of all breakfast foods because it regulates your blood sugar and keeps you fuller longer.  Once cup of oatmeal contains 8 grams of fiber, that's 1/3 of the dietary reference intake. 

Tip:  Remember to match a lean protein and a complex carb.  Oatmeal is a wonderful complex carbohydrate!  Try 1/2 cup oatmeal topped with 2 tbsp ground flaxseed and a handful of berries, with 2 egg whites on the side.  Your body will be amazed!

Ok so back to skipping meals (sorry for my little side bar).  Skipping meals doesn't help you cut calories.  Only smaller portion sizes and the kinds of foods you eat will.  Choose meal items that are lean protein and complex carbs for a even calorie burn without sugar crashes!

Water Burns!  Drink 2-3 liters of water per day.  Get a re-useable water bottle and add lemon, lime and cucumbers or any other fruit you can think of.  Carry it with you everywhere!  Sometimes we mistake hunger for thirst.  If you are hungry and its between meals then drink a glass of water and wait 20 minutes and then if you are still hungry then it's truly hunger!  Without enough water in your system, your metabolism slows down and you end up burning fewer calories. You should be taking bathroom breaks every 4 hours!  For me it seems like every 20 minutes!

Catch more ZZZ's:  Getting too little sleep triggers hormonal changes that lead to an increased appetite.  Also sleep deprivation will cause your body to have more cravings for foods high in sugar and fat.  If you're tired, often you won't have the energy to workout.  So be sure to get enough sleep!

Don't let your hunger manage you!
When you are hungry, it's easy to let your stomach do the talking.  Make sure you take control over you hunger before it gets out of control.  Here are a few tips:
Drink water 30 minutes before every meal.  Like I said before, sometimes hunger is disguised as thirst.  Water will not only ease the hunger temporarily, it will also help you reduce the amount you eat at each meal.  Drink water instead of sodas, fruit juices, and sugary drinks during meals and you won't be adding empty calories.
You don't need to eat everything on your plate.  Avoid overeating just because its there.  I always ask for a doggie bag before I begin my meal.  I box up half of my meal and take it home to my husband or I save it for lunch the next day.  You can always split your meal between 2 people.  Restaurants always offer over sized portions, no one should EVER eat that much food or needs to eat that much!
Hold the dessert?  YES!  Wait until 20 minutes after you've eating the main course.  If your still hungry, treat yourself to fresh fruit or sorbet.  Why would you want to undo all of your hard work with one dessert!

Veggies on the side, please.  If your meal doesn't come with veggies get a side or ask for a garden salad.  You'll eat more nutrients that'll burn of easily.  Also, make sure you ask for you veggies to be prepared with no additional oils or butter.  The veggies are good but when you smother them in butter and oil you add a ridiculous amount of calories!  Also, ask for the dressing on the side and leave of the croutons and cheese!

Eat Slowly.  Chew 20 times before you swallow.  this one is very hard for me to do because I am a busy mom and I never know how long I have to eat until someone screams, throws something or needs my attention.  I am always gobbling down my food!  But you should allow your taste buds to savor you food and it will allow your body to digest your food properly.  You are less likely to over eat when you eat slowly!

Grocery Shopping Sabatoge

Lets face it, grocery shopping can be overwhelming. I mean the carts that are entirely too bug for the aisles, the cute old couple that always seems to be RIGHT where you need be and of course you nagging adorable child that wants EVERYTHING bright colored! It is one of my least favorite chores in my entire week (laundry wins because I feel like it is NEVER ending).

So what can we do as busy parents to make grocery shopping easier, less stressful and efficient? I'll share my secret, its not the only way but its worked for my family and is still going strong.

1. Meal Plan
Yes it takes time when you're first starting out and if you're like me the idea of having to decide on a Sunday what you' re going to eat on Friday seems unrealistic. Well I'll tell ya something, not knowing what you are having every night for dinner is RIDICULOUS (not to mention a waste of time). There are a zillion ways to do, in fact I'll likely blog about that later but what really matters is that you list out your five to six meals (break, lunch, dinner, and 2 snacks). I have a template saved on my computer and here's a little secret... I reuse meal plans

2. Make A List

Yeah that's simple right? Well if you're like me and want to be in and out as soon as possible then you LIST is the most important item you can have. Sit down with your meal plan and recipes and start listing. Here a grocery supper pro tip, group your foods by where they are located in the store your shopping at. I know you're thinking, "I don't remember where all these things are located". Use your common sense people and group like minded things together. For example, when I shop at Giant I know the dairy section is at the END but at Wegmans's dairy is smack in the middle. Grouping makes efficiency! There are many grouped stationary or create you own, whatever works for you.

3. Get Your Family On Board
This might be the hardest thing to do with grocery shopping. Every Sunday (after my workout) my family knows it's meal planning time. I ask them "what do you need from the store?" As they shout out things like "pretzels" and "this new cereal where the cereal bites back" (yes that was on my list today), I jot them down in their appropriate groups. Now use you judgment. If your 5 year old asks for something that is tempting to you don't get it. Here's a mom tip... Out it on the list and the "inadvertently" not get it. Use saying "the store was all out", "oops I didn't hear you ask for that", "or simply "awww man I forgot".

4. Stick To Your List
First of all you spent the past hour or so preparing this meal plan and list so why the hell would you deviate? Oh because as your walking down the aisle you realize that having that you'd like to treat yourself to some Halloween candy. If you make your list your primary focus while shopping I guarantee  you won't even notice the sweets or snacks you "want" but don't need (cause of course you listed everything you need- see item 3). If you have grocery shopping companions, you must enforce this adherence to them as well. That being said, if my daughter asks to put something in the cart I tell her "remember to put it on the list next time". likely they will forget.

So what's the benefit of shopping like this???

MAJOR TIME SAVER- you are in and out. Yup could seriously win and episode of  Supermarket Sweep! You already have to dodge the cute couple and all others who haven't read these tips; don't get caught up in that.

MAJOR MONEY SAVER- When you willy nilly throw items into your cart your also willy nilly throwing money away. You don't need those things, you are letting your indulgences control. If you're on a strict budget anywhere you can save, you will.

KEEPS YOU ON THE ROAD TO SUCCESS- You've got goals and you're determined to surpass them. Weld my friends, nutrition 80% of the battle and 90% is taken place in the grocery store. In order to NOT sabotage your hard work, you've got to set yourself up for success.

Calculating Macros for Lifting Keto Style

For serious lifters, determining your macros (protein/carbohydrates/fats) is just as important as every single lift session. Typically, lifters have at 60% protein, 30% Carbs and 10% fats this encourages muscle growth and repair for major gains. But what if the macros were switched and the proteins and carbs took a back seat to FAT?! Is that even possible? The answer is YES but its not as simple as switching your percentages.

Carbohydrates
Let's get something straight from the beginning... Carbs are NECESSARY for your body to function properly. In fact one of the most important organs in you body can only process energy from Carbs: the brain! However, the brain can function using ketones (energy from fat) it just takes time for the brain to make the switch. A diet with at least 100 grams of cabs is considered anti-ketogenic, also referred to as a well balanced diet  as it raises insulin and inhibits ketosis(1). Ketogenic dieters therefore restrict their bodies to less than 100g/day(many remaining under 20g/day. In the first couple weeks many new Kato dieters experience the "Kato flu", headaches, oxy aches, low energy. This gets better as your body adjusts to fueling from fats and not carbohydrates.

So how dos a ketogenic lifter maintain in a state of ketosis and still gain muscle mass? The simple answer, carb cycling. The importance to this is knowing that in order for the carbohydrates to be effectively used during a lift session, carbs need the ingested about 45 min-1 hour before (every gram is entered into the bloodstream as 1 gram of glucose). This ensures that it is not stored in the body but is burned and used as energy. To calculate the amount of carbs that should be consumed prior to a lifting session lifers need to know that for every 45 sec set of weight training roughly 15.7 mmol/kg of glycogen is lost. So to gain muscle mass, lifters need to consume enough carbohydrates to compensate for glycogen loss. To get this in carbohydrates divide 15.7 by 5.56 (~2.8 carbs per set of exercise) (2). Here is an example of my calculation

Leg day- 21 sets x 2.8 = 58.8g Carbs in that day

Now remember these Carbs are being used as energy and are not being stored. They will quickly burned. I only consume about 20-25g prior to exercise. That leaves about half to be consumed throughout my daily. So what do I eat prior to lifting? I drink a meal replacement Shakeology which has about 11g of carbohydrates and a rice cake which is about 10g of carbohydrates.

Protein
Determining protein intake requires understanding of nitrogen loss. Roughly 16% of protein is nitrogen. If proper protein intake is not consumed than protein breakdown will occur and if not adjusted is quit serious! To avoid nitrogen loss lifter should multiply their body weight in pounds by 0.9. Example of my protein requirement:

128 x 0.9= 115.2g protein

However, if just beginning a Keto diet it is suggested (and often times your body will toll you) that more protein is needed. Therefore, the first 3 weeks, if your calculated protein intake is lower than 150g you should adjust to consume roughly 150g. This will prevent extreme nitrogen loss. Once you have established ketosis you can lower to your specific calculation.

Fat
The calculation of fat is basically what is left over after carbohydrates and protein are subtracted. What is important for lifters however, is determining the kinds of fats that hold be eaten. Once ketosis is established,  the body will utilize FFA (free fatty acids) as energy. The real importance of fat intake is to keep the caloric intake high which encourages a higher metabolic rate (and we all want that). There is no evidence that keto lifters to should not consume fat prior to working out but studies have shown that consuming healthy fats post workout can slow down digestion of post workout protein (2).

The calculation
I'm going to use my current calculation to demonstrate. Note that if you are just beginning you will need specific requirements for protein.

Step 1- Determine maintenance caloric intake
*There are about 15 calories/lb of body weight
-Multiply body weight in lb by 15
128 x 15 = 1,920

Step 2- Determine goal
*to lose weight-  multiply maintenance calories by 20% deficit then subtract by maintenance
1920 x .20 = 384
1920 - 384 = 1536 calories/day

*to gain weight- multiply maintenance calories by 20% the add to maintenance
1920 x .20 = 384
1920 + 384 = 2304 calories/day

*to remain at the same weight us maintenance calories for steps below

Step 3- Determine Macros
*There are 4 calories/ 1g protein and carb
*There are 9 calories/1g fat

-Protein: body weight (lb) x 0.9 then multiply by 4 to get daily caloric need
128 x 0.9 = 115.2 x 4 = 460.8 cals
- Carbohydrate (will depend on number of sets) #sets x 2.8 then multiply by 4
21 x 2.8 = 58.8g x 4 = 235.2 calls
-Fat: subtract protein calories and carb calories from caloric daily need then divide by 9
1920 - 460.8 - 235.2 = 1224 / 9 = 136g fat



References
1. Phinney, S. (1992). Exercise during and after very-low-caloric diet. American Journal Clinical Nutrition, 56: 190S-194S.

2.McDonald, L. (1998). The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner. Morris Publishing: Kearney, NE.

NPC and Keto: 8 Weeks Out

What made me decide to embark on the Ketogenic Diet while training for a bikini competition? If you do not know anything about being Keto, it truly will BLOW your mind at how completely ASS backwards it is from anything anyone will tell you about clean eating. Let me break it down REAL simple for you...

EAT MORE FAT TO LOSE FAT

That's right, this momma is training for her first NPC competition and it eating 70% fat daily!!! I warned you it would change your perspective on clean eating. A little disclosure needs to be said, this eating regimen is not for everyone, so enter with caution. If you LOVE pasta, sweets, and fruits this plan will be very difficult for you, will require amazing will power but is completely doable!

Cheesy Frittata Muffins

I know the first assumption you are making "Oh she is on Atkins". Wrong, Atkins is more restrictive than Keto and works in phases. Many times people "yo yo" on Atkins because there are so many damn rules. Keto is less structured and follows IIFYM ("If It Fit Your Macros"). I still do my meal plans every Sunday and prep for my week except now I spend more time in the meat department than fruit department. I'm learning to adjust.

SO how am I making a nutrition plan focused on consuming fat work for a bikini competition. Well the first thing you should know is that fat can be used as energy. The only organ in your body that requires energy from carbohydrates is your brain! Since carbohydrates are 100% anti-ketogenic, I eat them sparingly and they are derived primarily from vegetables (and my daily dose of Shakeology). Most tissues can use FFAs (Free Fatty Acids) as fuel and since fat is 90% ketogenic I say "bring on the bacon" (or something like these Cheesy Frittata Muffins!

So I know that I can create energy eating fat but what about the muscle growth and proteins? Well if the macro split is 70% fat- 20% protein- 10% carbohydrate you would think that I would not be getting enough protein to supply mu muscles with what they need. Wrong AGAIN! for an active person, only ~0.9g of protein is needed per lb of weight. So I only need about 116g of protein a day. That's ample no matter what nutrition plan you are following (it can actually be difficult to get in some days).

The secret to keeping my muscles on the path of "pumped up" instead of "wimped out" is CYCLYING.  I consume about 12g of carbohydrates about 1 hour before a lifting session (this allows my muscles to use the carbohydrate energy). I then have 25g of protein immediately after lifting to help my muscles repair.

It has certainly been working as you can see. The photo on the left was my last day of PiYo/first day of NPC training (16 weeks out). I then took pictures at 12 weeks out and again this morning at 8 weeks out. The training schedule has not been the easiest (especially since I have decided not to use a trainer) however, I finally have found my grove and things are shaping up nicely...

My Training schedule...

the dreaded leg day

Sunday
45 min Cardio
Legs/Glutes/Calves

Monday
45 min Cardio
Back/Rear delts/Abs

Tuesday
50 min HIIT (PiYo)
Chest/Bicep/Calves

Wednesday
REST

Thursday
50 Min HIIT (PiYo)
Shoulders/Tricep/Abs

Friday

Plyometics
50 min HIIT (PiYo)

Saturday 
REST

Be CREATIVE

So I've become best friends with the trainers at my gym, I have Googled more "how to" videos than I wish to admit, and I have stalked every keto group on Facebook and Google+ to obtain as much knowledge as I can. When I began this journey I really wanted to just knock something off my bucket list. I quickly learned that I needed a better goal. This journey has pushed me WAY out of my comfort zone. Anyone who knows me knows I'm not a fan of gyms. All the grunting, moaning, sweating and crashing of weights was just too much for me. I mean I "knew" everyone was JUDGING me every time I walked in. I learned another quick lesson, The true fanatics, the serious lifters are in THEIR ZONE. They hardly realize you are there unless you move their weight or take too long on a machine. They are also great for advice, suggestions, spots and motivation. I do not consider myself a "meat head" by any means and I am by no means a "gym rat". As soon as this training is over I will get back to my normal home workouts with my favorite trainers (with a few gym sessions here and there). However for the next 8 weeks I will be continually washing laundry, drinking at least my body weight in H2O and continuing to eat lots of bacon until I hit the stage on November 2nd. 

Summer is OFFICIALLY OVER

Boohoo the summer has come to an end... I just dropped my little one off for her first day of 1st grade!! I cannot believe it! She has gotten so big and it seems like she has matured over night! Ok so enough with the mushy shit...

My Why

Vacation was a BLAST but it was also so character builder and I learned some SERIOUS shit about myself and my family! Don't let their adorableness FOOL you! These two tested me EVERY FREAKING DAY!!! You know the saying "you need a vacation from your vacation"? Well with training for my first NPC competition (Nov. 2nd is just around the corner) I didn't get the liberty to NOT train, to splurge on my diet and to "relax". My days continued to start at 4:50 A.M. and did my PiYo workouts (I didn't bring my yoga mat which was a MAJOR mistake, talking about losing grip). Then I'd go get my "Me" time in at the gym. UMM

Plank rows- EEKK

if I ever decide to open a gym I'm doing it at a vacation spot, $50 for the week!!! HOLY COW! I learned very quickly that going before noon enabled me to get my lift in without having to endure the "juice heads" (probably because they are all hungover from the night before). Mostly I encountered older people who putzed around and gossiped the entire time. One woman even stood and stared at me until I finished my set and then commented me on my hair color and asked me why I would do that to myself.

Next Dancing with the Stars

So I wanna talk about SAND... I HATE IT!!! It gets everywhere and doesn't come out! I know that being at the beach is supposed to be enjoyable but when you are constantly concerned about how much sand you are going to have in your bathing suit bottom, there is nothing relaxing about that! For some reason my daughter had ZERO issue with having sand in her bathing suit, in her hair or on her towel when she was trying to dry off...  However, I did get up close and personal with the sand, actually several times! Note to all my hot mommas out there, bring a supportive bathing suit! Of course my top slipped down several times and as my  boyfriend pointed out, I was offering a show to all the men on the beach! The waves were killer and the undertow was intense for most of the days. So I'm still a week later digging sand out of my scalp and I have given up trying to get it out of my bathing suits.

SO was I one of those weird freaks that did workout moves on the beach, UMM ABSOLUTELY! Nothing like some tricep push-ups and PiYo flips with the waves crashing in the background. I could feel the stares but you know what? I honestly could have cared less. Their staring was just jealousy that they couldn't do it! So stare and "judge" away!




 Of course there was the obligatory boardwalk excursion. We chose to do it at night. I don't know if it was the best in terms of CROWDS. I'm a speed walker so large crowds with two others that are NOT speed walkers is FRUSTRATING!!! That being said, I know what other business I would own should I move to the beach, boardwalk rides... They make a freaking KILLING! The odds of winning are slim but they joy on your daughter's face even though she couldn't do everything was totally worth it. Now I'll be honest, I went with a budget and was honest with Lorelai when I told her once all her credits were used up that was it. She knows by now that I don't back down, Kurt on the other hand she can manipulate into getting whatever she wants (although he is getting better at saying no). So how did I manage that? Simple, I held all the money...

Carousel Ride 

::Melt::

Shark Attack from Dead Freddies

Do I make a good pirate?

 We ate ice cream (more times than I should probably admit), bought a shark necklace for Lorelai's half sister Lily. So lesson I learned about Lorelai, she is so thoughtful of others. I'd like to think she gets this from me. Always putting others before herself. As soon as we got in the car she said she needed to buy a necklace for Lily. I mean she could have been completely selfish and gotten something for herself but she didn't! In fact the girl didn't get anything for herself! Compassion my little one will get you so much further in life for sure!!!


I meal planned of course before going and we took most of our food with us. We did eat out though and when you are on a high fat diet, eating out is actually much easier (and cheaper) than when you are eating conscientiously. Restaurants know that people are trying to eat healthier so the jack up the prices of the healthy stuff... Well F you, I've got you beat, burger and bacon for me please (hold the bun and fries).

We pretty good looking

Overall, the week vacation was a BLAST but I was ready to come home to my puppies, my basement workouts and my gym! Now it's on to getting ready for pumpkin everything, NPC competition and the holidays!!! EEKK

no words

Tattoos, Piercings and Being a Role Model

Is she serious?? A mother with tattoos and piercings... her child is DOOMED!

About me...

    I have tattoos

    My tongue is pierced

    I’m a MOM

I know totally cray cray that I would even think of having children after “defiling” my body like that! Get me to a mental institution and my child into protective custody ASAP!!!

All joking aside, I want to address this stigma that tattooed mommas and poppas are unfit to parent. Although I do not HEAR the criticism, it is all over people’s faces when they first meet me and my daughter. Don’t get me wrong I am all about everyone having the right to their own opinion and the right to disagree. So here is what I learned about having Tats and holes and being a mom…

My Tat and Piercing Journey

Ah my 18^th birthday, that moment when I could officially write my own absentee notes to school, buy lottery tickets, legally smoke cigarettes and GET A TATTOO!!! I did literally all those things on my 18^th birthday

now that is SEXY

(mine was extra special because it was the 18^th of the month too). I walked into the tattoo parlor with ZERO idea of what I wanted! This was a TERRIBLE IDEA (which you will learn I PAID dearly for late). If you are contemplating getting a tat regardless of your age, put thought into it! Don’t be a DUMBASS like me. Anyway, this “tramp stamp” was tribal of some kind, very generic and in black and white. I was one damn proud 18 year old who showed it off to everyone accept my mother (I already knew her disappointment). I do not have a goof picture but if you feel so inclined go ahead and stalk me on Facebook I know there is at least 1.

My second tat came about 3 months later and this one actually had “some” meaning. I went through this “phase’ where I was obsessed with the 7 Deadly Sins and of course the movie with heart throb Brad Pitt. So naturally, when you are obsessing and 18 years old you permanently mark my body. This obsession is LONG gone but I actually found another meaning for this, I am the 7^th DeHaven sibling and honestly 7 is just my FAVORITE number. So there’s that.

At the SAME appointment as my “7” I got my tongue pierced… I was literally about to start college and 

Take THAT!

thought FUCK IT, I’m expressing myself! I have actually missed a piercing but can now honestly now that I’m an adult. I went on a foreign exchange program when I was 16 years old. Awesome trip to Paris for a week and 3 weeks in Italy! It was there that my friend Stephanie held my hand when I got my BELLY BUTTON pierced! UMM not SMART when spending hours on a bus and sitting is painful (on the same trip I witness one of my fellow exchange students get her nipples pierced… UMM not for me).

I then took some time off from the tat and piercing world (mainly because they are expensive and I had other priorities). In February of 2009 I got my 3^rd tattoo and this one had some SERIOUS meaning. After my daughter was born she was diagnosed with a bilateral pneumothorax (basically 2 collapsed lunges). She spent 11 days in the NICU, 4 of those days with tubes in her chest so her lunges could heal. The hospital had the babies in cubicles and L happened to be Seahorse #1. So you guessed it, I got a seahorse and placed it on my upper right deltoid. Talk about IN LOVE! 

My most recent has certainly been a CHARACTER BUILDER! With over 10 hours of pain, tear, sweat and laying topless in front of my tattoo guy Dwaine (not to mention those others getting inked and the artists) my MASSIVE cover-up (remember that tramp stamp I told you about) is GONE! What replaced it? A phoenix and a pretty fucking awesome one if you ask me! Check out the progression...

Session 2: 3 hours body shading

Session 1: 3.5 hours line work

Session 4: 1.5 hours feather shading complete

Session 3: 2 hours feather shading

Session 5: 1.5 hours Finishing Touches

So, here is my final thought on tats and piercings and being a role model. They tell stories, I learned lessons that I hope to share with my daughter. When other children ask "What's that on your tongue?" I'm honest, "a tongue ring", "why do you have that?" "because I wanted it". PERIOD. End of convo. Do I think L is doomed to be a recluse or bad child because I have tattoos? NO, that's parenting style that ruins children. Her honesty and openness is a direct reflection of her interaction with me. She was almost as excited as I was while the phoenix was being completed.