Struggling with Fat Loss Nutrition? Here are 2 Helpful Resources

Fat Loss Articles You Should Read if You Struggle with NutritionI don’t talk a lot about nutrition here because a) I’m not a nutritionist, and b) just when I think I have it figured out, I don’t.

But Point B is actually a good one (sometimes I am sort of smart!) because, from what I’ve learned through experience and lots of reading on the subject, nobody has it figured out completely. That’s because our bodies and our hormones are constantly changing and adjusting to our environments, and that includes the foods we eat and the type of exercise we do. This becomes increasingly clear as we age (you guys, I’m gonna be 40 this year).

Point B is also why I am super wary of one-size-fits-all “weight loss” programs like Weight Watchers. (Read this awesome explanation of why Oprah is doing Weight Watchers here—it’s not why you think. Thanks to my friend Marsha for sharing it.) I did Weight Watchers several times (before I knew better pre-2009) and each time I would lose and then gain it all back.

These types of programs don’t work for long-term fat loss and body change. Why? I’ve got a couple good links for you to check out at the end…stay with me here…

Our bodies are all so different. Okay, duh, we all look different. But did you know our insides are different, too? We all have different hormonal make-ups. The way our bodies use food is unique to each of us.

I could follow Weight Watchers and eat based on their points (or whatever they’re doing now), and still be eating foods that my body stores as fat. For me, sugar (even in the form of healthy foods like starchy potatoes and brown rice, etc.) is stored mostly as fat. But that’s just me. Your body is different.

And don’t take my word for it because…well, see Point A. Here are a couple not-too-long articles to read if you have been struggling with nutrition and weight or fat loss.

Naturopathic doctor and fat loss expert Jade Teta writes about it in an article called, simply: How to Reduce Belly Fat. I have read this many times, yet I always forget. This is an area of my body I struggle with quite a bit. While I don’t have a really big belly, it’s actually not a good size for my frame, and by that I mean it’s an unhealthy size. Story fat around the organs in your mid-section can be dangerous. But that’s a post for another time. Here’s an excerpt from Dr. Teta’s article:

“The single biggest influence over the levels of insulin in your body comes from the amount of starchy and sweet foods you eat. The biggest influence over cortisol has to do with stress levels which are probably most directly related to sleep quantity and quality.” source

Another great article by Dr. Teta is this one about Health Foods vs. Fat Loss Foods. It makes a great point, so check it out here: 10 Healthiest Fat Loss Foods. Here’s an excerpt:

“Healthy eating has to do with vitamin amounts, mineral concentrations, essential fat content, fiber, and phytonutrient levels. There are plenty of foods that have great nutrient profiles that are not going to help most people lose fat. These include whole grains, nuts/seeds, avocados, olives, and high fat dairy foods to name a few.” source

Both articles have helped me get back on track this week after near-constant sugar cravings last week. I hope they help you, too. 🙂

Friday Recap and Results: Forgiveness

Well, this week went fast. The first week of my fourth round of Metabolic Prime is done and DONE. We are expecting a big rain and wind storm here in the Pacific Northwest, so I’m going to make this recap and results post quick.

Recap:

My nutrition choices this week were off-point. More of an oval shape. I have a serious tortilla chip problem that I will probably have to seek help for.

My workouts got done. Earlier in the week was tough, though, because my sleep was so bad, but it got better. Today, I had a great workout. I switched to 20-pound dumbbells for a majority of the lifts, too, so that’s a win.

I did not walk as much as I wanted to this week. I often got only 5,000-7,000 steps. The goal is 10,000 or more.

Friday recap

I’m keeping up with my bullet journaling! I just got a new one–a real one–and am busy setting it up. It has helped me stay on task most days. The one thing I’ve been ignoring, however, is my daily goals chart. Which reminds me…

I just finished reading Ann Patchett’s book The Getaway Car (<-affiliate link, thank you), which is about her experience becoming a novelist. In it, she talks about forgiving herself during the writing process, but I believe it applies to many things in our lives, including our fitness journeys:

“Forgiveness. The ability to forgive oneself. Stop here for a few breaths and think about this, because it is the key to making art and very possibly the key to finding any semblance of happiness in life.”

I forgive myself for those days when I ate so many chips I made myself sick. I forgive myself for not getting all my walks in. Life is too short to dwell on what happened last week. Tomorrow is a new day. Onward and upward. (Hope I take my own advice.)

Results:

Somehow, despite my poor choices, my weight stayed the same as last week at 151.6 and I lost a half inch on my hips and waist. So, I don’t know. I think my body is super comfy at 151.6 right now. I don’t mind. What I’d like is for some inches to come off my belly and hips and thighs. The answer, I know, is nutrition. I can’t eat half a bag of chips if I want better results.

Here’s my pic after my first week of my fourth round of Metabolic Prime:

Metabolic Prime Results Round 4
Metabolic Prime: Round 4, Phase 1, Week 1

Plan:

So, next week, I plan to focus on nutrition. The good news is that I’m starting a new part-time job and so there’ll be less opportunity to seek out the chips. (Of course, I could just not buy the chips.) However, there’ll be more opportunities to stress eat.

Forgiveness. Forgiveness. Forgiveness.

Recipe: Cherry Vanilla Almond Smoothie

Recipe for Cherry Vanilla Almond Smoothie without protein powder

We ran out of  protein powder recently, but I wanted a smoothie! Luckily, I have pastuerized egg whites in my fridge, so I made something up and, guess what? It didn’t taste gross. It was actually really good. So, I’m sharing the recipe with you in case you want to try it! (Guys, it tasted like ice cream.)

Cherry Vanilla Almond Smoothie

8 ounces pasteurized egg whites

2 ounces water

1/2 cup frozen unsweetened cherries

1/2 Tablespoon almond butter

1 Tablespoon sliced almonds

1 Tablespoon coconut flour

1/2 teaspoon vanilla extract

1/2 teaspoon almond extract

1 Tablespoon Truvia

1 cup crushed ice

Blend!

We use a (affiliate link coming up for a product I love…wait for it…) BlendTec Professional Series blender — we’ve made more than 2,000 smoothies in it without any problems with the base (I think we’ve had it for 3 or 4 years)! We absolutely love it. About a year ago, one of the jars broke and BlendTec replaced it with two jars for free.

We tried a competing blender before we bought the BlendTec and it just didn’t blend everything up like it should. This was an investment I’m glad we made because we use our blender almost every single day.

In case you’re interested, here’s the approximate nutritional facts for the smoothie:

Calories: 303

Fat: 8.8g

Carbs: 21.5g

Protein: 32.9g


New Metabolic Prime Before Pictures and Some Helpful Fat-Loss Books

Hey guys! Happy Monday!

So, I re-started Metabolic Prime again today! I think this is my fourth time, yet I forgot how hard the Phase 1 burnout is (the optional 5-minute workout at the end). Definitely got me!

Here is my new “before” pic that I took this afternoon:

Metabolic Prime before
My hair was so dirty, I needed a hat.

This was my Prime before pic I took in March for their 12-week challenge:

Metabolic Prime Challenge Week 1 | Mom vs. Marathon
My Before Photos

So thankful I took photos. I can see the difference, for sure. I don’t notice it as much in the mirror. Highly recommend taking pics!

If you signed up for Metabolic Prime and are doing it, let me know if you want to join our little closed Facebook group and I’ll add you. 🙂

If you didn’t sign up, but are curious about Metabolic Effect programs, there are a couple of books that I recommend.

Note: The following paragraphs include affiliate links.
I would never recommend something unless I believe in it. 

Their book Lose Weight Here is the closest to what Metabolic Prime is. Click here to read a review last year.

The New Metabolic Effect Diet was their first book. Some of the nutiriton advice has changed slightly, but it’s not that different, and I just loved the way they explained everything in this book. I wrote a long post (that went viral) about how my body responds to ME workouts vs running in this post here.

Either one of these books will get you started or help you get over a plateau in your fat loss journey. And, if you have any questions, feel free to ask me. I’ve read them both multiple times!

Metabolic Prime 12-Week Challenge Results: Week 10 and 11

Week 11 of Metabolic Prime is over, so I took some pictures of my progress today. I was sort of dreading them because I had a rough couple of weeks (Week 10 especially), and my Week 10 pictures showed it. Here is Week 10:

Metabolic Prime Week 10 and 11 Update
Week 10

Week 11 seemed like it was going to be a continuation of Week 10, but toward the end of the week, I started to feel better. And I was pleased with my Week 11 pictures today.

Metabolic Prime Week 10 and 11 Progress
Week 11

Next week, I’ll put my Week 1 and Week 12 pictures together. 🙂

I officially weighed myself on Friday since I thought I wasn’t going to be home. I was up a pound, but we ended up coming home early, and I weighed myself this morning again, just to see: down a pound. LOL.

I also took measurements on Friday. I’d lost a a couple half inches here and there, or stayed the same. Same goes for Week 10.

Before I was done taking pics today, I decided to take a couple flexing pics. You can see them on my Facebook page. I was so pleasantly surprised. I’m so proud of myself for sticking with this challenge. I tend to get bored, and I didn’t get bored. I think I liked that every three weeks, the workouts changed.

But, I gotta say, the biggest thing I learned is that body composition is probably 80 percent nutrition and 20 percent exercise, so if you’re just getting started, start in the kitchen! You can’t just exercise the fat off.

That’s all for tonight. Too much to do; just wanted to check in! Hope you had a fun weekend and now…the week begins.

I Know How to Get Lean, but Why?

Do you know why you want to get lean?
Not me, but…someday.

The most annoying thing in the world is when your husband is right.

Am I right?! (Let me answer that: Yes.)

Ugh. What’s even worse is when my husband is right about something that has to do with ME. I mean, who does he think he is talking sense and stuff? The nerve!

Last night, we were talking about our health and fitness goals. He’s been kicking some butt being more mindful about his nutrition and moving more, and he’s making steady progress. I’m super proud of him, but…I still don’t want him to be right.

So we were chatting and I was whining about figuring out my nutrition: Why is it so hard? Why can’t my HEC (Hunger, Energy and Cravings) just be in check all the time?

(By the way, I just want to say a special thanks to my period for throwing everything off and totally messing with me. So great! I love being a girl!)

Anyway, my husband asked me why I wanted to get lean anyway. I gave him my standard answer: to get lighter and faster for running.

You know how sometimes you say something out loud and it doesn’t quite sound right? In your head, it’s totally fine. Makes total sense. But out loud…it sounds a little…off?

That’s what happened when I gave my answer. And, because my husband, annoyingly pays attention to stuff (and reads this blog–hi, hon), he then said: But you aren’t really running anymore.

Um, yeah. Okay. Good point. Touché.

I then stumbled through a few explanations about why I wanted to get lean and gain muscle, and none of them sounded super great. In fact, I’m too embarrassed to even write them down here because most of them had to do with aesthetics and my own insecurities and vanity.

The point is, he was freaking right! See? So annoying!

My “why” for getting healthy and fit is that I want to age well. I want to be healthy and strong as I get older. I want to be in good health so I can enjoy life for a long time.

But my “why” for getting lean isn’t clear. So, I will be working on figuring that out in some future posts.

I gotta get this right.

PS: Thank you to everyone who entered the drawing to win a free entry in the Snoqualmie Valley Run. The winner is: Kim! If you didn’t win, remember you can use the code MOMVSMARATHON to save 10% on your entry fee. Orca Running is also having a deal right now where you can save $20 if you sign up for the SVR and the Iron Horse Half by 5/26/16, so check that out here.

I Had Fries for Dinner…Whatever!

baseballgame2051416

My husband and I celebrated our 14-year anniversary this weekend. It was actually 11 days ago, but it was on a Wednesday. Our son went to his grandparents this weekend, so we partied.

First, we went to a fancy dinner on Friday with fancy drinks and a fancy dessert. We stayed up too late. I got up (a little later than usual) and worked out on Saturday because I’d postponed my Metabolic Prime workout due to soreness and *ahem* girl problems.

workout051416

It was a little rough, but I survived.

Then, my husband planned a fun day in the city on Saturday: lunch, a chocolate factory tour and a baseball game!

We went to this really cool Belgium pub for lunch where I was pretty sure that we were not technically cool enough to be there (it was crawling with Millennials). I had short ribs that came on a pile of fries (poutine) with a small chocolate orange stout (excellent!).

We had some time to kill before the chocolate tour and we walked around (to try to walk off some of our lunch), but unfortunately it started raining a little so it wasn’t quite as nice as it could have been. Mostly I was upset that I’d spent a good 30 minutes drying and straightening my hair that morning and now it was frizzy and huge. But guess what? We had to wear hair nets for the tour, so…

chocolatetour051416
I tried to teach him to do Blue Steel. I laughed so hard at this picture.

We ate probably an entire chocolate bar before and during the tour sampling EVERYTHING.

After the tour we drove to the stadium to look for parking and it was sparse…unless you wanted to pay $30. To park! Being cheap, and also not caring if we needed to walk more, we parked probably a good mile++ away from the stadium–in a very sketchy area, I might add–and walked.

We were still so full during the night baseball game that we just ended up having beers and sharing fries for dinner. And then we walk/jogged back to the car after the Mariners BLEW IT in the 9th. But I digress…

Here’s the deal: I weighed myself this morning. But I did so without judgment. So I’m not upset that I am 2.5 pounds more than I was on Friday. We had fun. This is not normally something we do. Thank goodness because we didn’t feel so great after eating and drinking so much.

I wouldn’t change a thing from this weekend. It was truly memorable.

baseballgame051416