diet tips
The Simple Secret to Getting Leaner
October 27, 2011 by Ryan Krane · Leave a Comment
The following is a guest post by Annie Berryhill:
In recent days, under the direction of my coach, I made some pretty significant changes to my already fairly clean Paleo-type of diet.
Best lean diet. Eat fat to lose fat.
Now I am not a microbiologist, biochemist, super-institutionally-educated brainiac. I am just a gal who loves to read. And to use her body as a science lab. It seems when you get enough fat, and lower you carbs, your body learns to use what you have hanging around for energy.
Okay, it’s not really a secret. It’s just one of those things that people just don’t want to believe. It’s actually counter-intuitive so people resist. But the truth is, it works and I am living proof.
Will it work for you?
I don’t know, but if you are into shedding some body fat, it is worth it to give it the old college try, right?
Let me go on the record though… I work to balance the “Ideal/By-the-book” program with “Real Life”. At 46 years old, I feel like I know I need to keep things in check. But at the same time, allow some “escape hatches” for fun and a little craziness (chips and salsa craziness!)
So for the last 6 weeks (or 5, up until I was commanded to shut down workouts), I adhered to a type of plan that I had never done before. In 6 weeks time, I am literally swimming in my Daisy Dukes. And have lost about 6 lbs. (I never go by pounds but I randomly weighed myself and was shocked to see the number. It’s the lowest I have been in about 20 years.)
Anyway…here is the plan:
AM:
1 Scoop (1Tbls) of fat before coffee (which has coconut milk and or coconut butter in it)
1 Protein Shake Daily Balance with Coconut or Almond Milk Base + 1/2 an avocado OR a scoop of almond butter with ice in a blender. Fill the remaining space in the blender with raw spinach, or spinach and Kale. Blend til smooth.
<If I get hungry at mid-day, I have a scoop of fat)>
Lunch
Meat (grass-fed, hormone free), Veggies (greens of course), Fat (Olives, Avo, coconut butter, olive oil)
Snack of fat if needed…
Dinner- Repeat something like lunch
I am allowed to have red wine (up to 2 glasses) up to 3xs a week. I usually would drink it only on evenings that precede an off-day. I am also allowed 1 CHEAT MEAL a week. I’m just sayin’…
My WODs:
Mostly short (4-12 minutes tops!), core-centered workouts with medium weight components, varied movements.
What has improved since being on a this Fat-Oriented Paleo-Like Program:
- I sleep better
- I feel stronger, lighter
- Hamstring injury notwithstanding, I feel strong
- I am excited that I can adhere to it VERY easily, no real cravings!
- My passion for cooking and eating clean, I could talk about it all day every day!
What has been the hardest part on this eating plan?
- Keeping enough fresh food in the house
- Planning ahead
- Anticipating hunger and being ready to combat the cravings with fat sources
- Getting used to eating KALE (yuck!)
- Getting my husband to buy into what I was doing for US!
- I miss cheese a little bit, but not too much…
So, in the end, it is really simple to follow and allows a large variety of foods to use. Many people are against the whole shake thing. But with all the chopped veggies and fat I add, I believe it does slow down digestion and absorption somewhat. Besides, I like the ease of shakes in the morning – Just Make and GO!
Does this seem easy or is it a little baffling to you? Do you need some help understanding it, or coming up with a plan to implement this? Never fear, I am here to help you get rid of that nasty fat and reveal you strong, lean, healthy self!
Anne (Annie) Berryhill is a Crossfit Level 1 Trainer, USA Weightlifting Sports Performance Coach, Crossfit Athlete and competitor who owns and operates OC Fitness Revival in Orange County, CA. Services include personal and group training, nutrition classes and counseling. As well as providing incredible health-improving supplements to help people to make the most out of what they’ve got.
diet tips
Fast Foods
April 29, 2011 by Ryan Krane · Leave a Comment
What are you eating these days? Better yet, are you eating healthily?
To increase your metabolism, there is definitely a wide selection of foods you can easily buy and eat. Really, it’s almost as easy as one, two, three. So what are you waiting for? Join me as I teach you about some foods that can certainly help cut those pounds, curb your appetite, and
diet tips
Dietary Tips for the Summer Sun!
July 30, 2010 by Ryan Krane · Leave a Comment
Summer is the perfect time of year to form new dietary habits and watch the extra pounds melt away. Hydrating with water is critical, but what about hydrating with food? Greasy, fatty, and salty foods are only going to slow you down. And if you already struggle to drink enough water, a poor diet is only going to compound the problem. Stomach cramps, headaches, nausea–hot weather and a poor diet simply don’t mix well at all. Don’t give in to the fried food drive-thru convenience, and let the summer sun guide your taste buds!
1. Stock the Fridge with Fruit. Juicy fresh summertime fruits:Berries, coconuts, apples, watermelon, grapefruit, kiwi, grapes… Eat when you’re hungry, eat when you’re thirsty, eat when you’re craving sweets!
2. Prepare Salads in Advance. A good salad takes some chopping, but it’s affordable and can last you several meals. Raw vegetables will hydrate you the best: Green salad, spinach, celery, bok choy, escarole, cabbage, broccoli… Not a fan of vegetables? Add some blueberries to the salad and you’ll forget just how healthy the food is!
3. Craving Meat? Grill it. What better time to start up the grill than a sunny, summer afternoon? Poultry, fish, and lean meats are ideal.Grilling reduces the fat content, brings the family together for quality time, and best of all, it won’t heat up your home!
diet tips
Give Your Adrenal Glands a Boost
March 27, 2010 by Ryan Krane · Leave a Comment
For example, let’s say it’s match point, and you need to win your next serve in order to bring the score back to deuce. A rally develops and you gain control over the point. Your opponent is sprinting down every shot until finally it seems you have fought your way back into the game. Your opponent’s shot looks like it’s headed into the net, but then, right as every muscle in your body starts to relax, the ball smacks into the top of the net with just enough spin to roll over the top. You have no time to think, but something in your body is saying “give up” … That something is likely your adrenal glands!
One way to help insure optimum adrenal function is to give those glands a dietary boost.
-don’t wait to long to eat once you’re up for the day
-combine healthy fat, protein and complex carbs in every meal for consistent energy
-avoid highly processed foods and sugary snacks so you don’t crash
-make sure you have enough salt in your diet (unless, of course, you have high blood pressure)
-eat plenty of vegetables
-minimize high-fructose fruits, especially if you have blood sugar problems
