Nutrition

The Simple Secret to Getting Leaner

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.

Nutrition

Fast Foods

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

Nutrition

Basic Food Groups

The food guide pyramid contains what types of foods?

1. Milk, Yogurt, Cheese (2-3 servings): This group provides proteins and calcium that make the bones and teeth strong.

2. Meat, Poultry, Fish, Dry Beans, Eggs, & Nut Group (3 servings): This group also provides the body with protein. Proteins help in building the bodies tissue and muscles.

3. Vegetable: (3-5 servings) & Fruit (2-4 servings): They provide the body with essential vitamins and nutrients that ward of diseases and ailments. They are both great for the body.

4. Bread, Cereal, Rice, & Pasta (6-11 servings): This group consists of the carbohydrate heavy foods and is placed at the bottom of the pyramid indicating that they should be eaten more often. Carbohydrates are a great source of energy.

Nutrition

The Dangers of Energy Imbalance

Too often I hear about diet plans and weight loss programs that focus on IMAGE rather than SUBSTANCE. For active people, failing to intake enough energy from food and fluids can lead to a mess of health complications just beneath the surface, such as:

-Disruption in reproductive function
-Loss or failure to gain bone density
-High risk of fatigue
-Less strength and endurance
-Greater risk of illness

What good will a trim body do for you when your bone density is compromised, your mind is less sharp, and you’re crashing all the time?

THE GOAL SHOULD ALWAYS BE ENERGY BALANCE

When you eat an apple, for example, some of the apple’s energy is used up during metabolism, some is used up heating the body, and whatever is left effectively fuels any physical activity. But an apple will only balance the body’s energy for so long, and pushing the body during energy imbalance will not only compromise performance, it will increase unnecessary stresses across a wide range of bodily systems.

THE SOLUTION???

When your energy levels are low, ask yourself:

-Have I had enough Macronutrients (Carbs, Protein, Fat)?
-Have I had enough Micronutrients (Vitamins and Minerals)?
-Have I had enough water (fluid loss and replacement)?

NOT SURE HOW TO ANSWER THESE QUESTIONS??? Consult with a certified nutritionist about your diet immediately!!!

Nutrition

Five Small Meals

People ask me regularly how often they should be eating throughout the day? How many meals should they be aiming for? My response to them, is aim for 5 small meals. Listed below would be a sample day:

Breakfast (7-9am)

Snack # 1 (10-11am)

Lunch (12pm)

Snack # 2 (2pm)

Dinner (6pm)

Eating every few hours will not only speed up your metabolism, but will prevent overeating. As a result of this, one will never feel stuffed or famished.  A way to track this is to feel if you are stuffed and can’t eat anymore after a meal, it’s likely that you overate. On the flipside if you are neither hungry nor stuffed you probably ate the right amount of food.

If you are having trouble following a program like this a Sports Nutritionist would be a great option. They would not only create a customized program for you, but they would hold your hand throughout the process and make sure you stay accountable and focused.

Nutrition

Different Types of Carbohydrates

can you guess which group these donuts belong in?

Carbohydrates are broken down into the following three categories. They include: Simple, Complex, & Very Complex Carbohydrates.

Simple Carbohydrates (also called sugars) : Simple carbohydrates can be found in white sugar, juices, cake, candies, glucose syrup and honey. They are made up of molecules and quickly absorbed into the blood stream.

Complex Carbohydrates Foods that are high in complex carbs include: bread, rice, pasta, beans, vegetables, and potatoes. Your body takes time to digest them making us feel full longer.

Very Complex Carbohydrates (also known as Fiber) These are found in whole meal bread which adds bulk to our food, which helps in digestion. Fiber helps to ease the flow of food through the intestines. 30-35 grams of Fiber is recommended per day for the body.

Having too much or too little of one type of carbohydrate leads to an unbalanced diet, so it’s good to know what foods fall into each carbohydrate category. Between 50 and 60 percent of your daily calorie intake should be obtained from carbohydrates, and whilst the fiber in fruits and vegetables make them a good simple carbohydrate choice, the majority should be whole grains and other complex carbohydrates. 

Without enough carbohydrates, your body may be deprived of the calories and vital nutrients it needs, which can manifest itself in a variety of medical symptoms. On the other hand, too high an intake of carbohydrates, especially simple carbohydrates, can lead to bad cardiovascular heath and/or weight gain. To ensure you are eating a healthy diet, it is important to understand which types of food constitute each carbohydrate category, and the effect which they can have on the body.

If you’re concerned about what to eat during training, remember to grub along the lines of 60-65% carbohydrayes (hopefully very complex carbs!), 20-25% fats, and 15-20% proteins.

Nutrition

3 Dietery Do’s & Dont’s for Active People

1. Do: Sweet Potatoes. Believe it or not, sweet potatoes have been ranked one of the most nutritionally balanced vegetables in the world. The complex carbs and B vitamins make them a perfect food for anyone active.

Don’t Buy Into the Latest Diet Craze. No effective workout could ever be fueled with a low carb, high protein diet. When the body is fed an unbalanced diet, everything from organ function to clarity of mind can undergo stress. Forget about hype. Think health.

2. Do: Cottage Cheese. For many, cottage cheese is an acquired taste, but it remains one of the best sources of casein (a slow-digesting protein) in the world.

Don’t Forget to Eat After Exercising. You may be home from the gym and relaxing, but your body is struggling to make muscle repairs. It needs a small, post-workout meal of protein and carbs within two hours, like cottage cheese with fruits, berries and nuts.

3. Do: Apples. Nutrient dense, packed with vitamins, minerals, antioxidants, fiber and water, apples are a perfect snack to eat everyday. They may not keep the doctor away if you catch the flu, but they can certainly help keep the pounds off.

Don’t Skip Out On Breakfast. Skipping breakfast will only make the mind less sharp and leave the body craving nutrients. Try to make time for a light, balanced breakfast. And if you never seem to have the time, remember: You can always throw an apple in your bag!

Nutrition

Give Your Body What it Wants: Competition Nutrition

Clients ask me all the time how they should prepare for a tournament. I always stress the importance of understanding competition nutrition. You can be in top shape and still lose because you got a cramp due a poorly timed meal. In tournament play more than ever your body needs certain nutrients to compete and … even more importantly … out-compete. Tennis is a sport of “a thousand little sprints,” as Bjorn Borg once said, and following the right diet will insure you have the fuel it takes to sprint those thousand sprints … and then some.

3-4 hours before competition your pre-match meal should be high in carbs, moderate in protein and low in fat, such as … a grilled chicken sandwich, a sports drink, an apple and some saltine crackers.

1-2 hours before competition your pre-game snack should settle any hunger and keep you fueled up and hydrated, such as … a banana, an energy bar, a sports drink and water.

Always remember, Stay Hydrated. Drink 17-20 oz. of fluid within 2 hours of heavy competition. Drinking sports drinks (with electrolytes and high in carbs) before and during long matches has been shown to enhance the accuracy and boost the power of both groundstrokes and serves.

Post-Competition Nutrition means replenish and recovery. Tennis dehydrates you, eats up energy (carbs), and drains your body of electrolytes (like salt).

Within 30 minutes of a match you should already be giving your body what it wants. Start drinking a sports drink before even leaving the court. 2 hours later eat a high-carb meal with a lean source of protein and a natural sodium source in order to speed-up muscle recover, such as … 2-3 cups of pasta with marinara sauce (light in meat and fat).

Out-competing for the win is all about knowing what you can and can’t control. You might not be able to prevent your opponent from getting lucky, but you can always control how well you condition, how well you prepare mentally, and how well you take care of your body. Sometimes all it takes is a few dietary suggestions from a personal trainer and nutritionist to help you realize just how fast, powerful and strong you already are!

Nutrition

Smart Choices When Dining Out

Many people struggle with making smart choices when dining out. Are you one of them? People often overeat, order the wrong things, or eat too quickly. Typically the food at restaurants is higher in fat, calories, and the portions are double the size. Average people who dine out typically have no problem finishing their meal. This is often the case and how are we going to deal with it?

Listed below are some helpful suggestions:

• order 1/2 your food to go (that way you don’t eat all whats on your plate)
• after each bite put your fork and knife down until you have swallowed
• skip the appetizers and desserts
• when ordering a salad ask for the dressing on the side
• share an entree
• try to resist the bread at the table

Try and follow these guidelines to avoid any unnecessary extra calories when dining out!