Tag Archives: food

Competition Cheesecake

I just concocted a recipe on the fly (I was hungry). I’m sure someone else has thought of this first, but I don’t care.

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1/2 cup greek yogurt, plain
4-5 strawberries sliced
1/2 scoop protein powder (I use vanilla syntha-6)
2 tablespoons of ground flax
A little water or milk of your choice to thin it (I used unsweetened vanilla breeze)

Mixed together and enjoy!

250 calories, 9 grams of fat, 26 grams of carbs and 21 grams of protein, and 10 grams each of protein and sugar

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Carb Cycling

I’m trying this carb cycling thing this week, so the amount of grams each day for carbs is as follows:

Monday 200
Tuesday 150
Wednesday 150
Thursday 100
Friday 50
Saturday and Sunday 25 or less

Each day I have been getting 100+ grams of protein and my fat increases a bit each day as I lower my carb intake. My coach warned me of the effects and that I may be forgetful and a bit fatigued. So far other than craving carbs, I’ve been ok.

I’m still sick with this sinus infection, so I’m at home today. I am going to at least walk my dog this evening and possibly get a mile or two in running.

Oh btw shoutout to my new fit friend Emily over at http://competitionbody.wordpress.com/ she’s keeping me sane 🙂

Intermittent Fasting

What is Intermittent Fasting (IF)? Reblogged from The IF Life

For those that may not be familiar to the term, intermittent fasting is just taking “intermittent” times of fasting (no food) and working them into your lifestyle. This can be either daily or a couple times a week (will get into that more below).
From what I have read/learned from years of independent research on reduced calorie intake (CR) and IF (**studies listed at end), the conclusions are that using short-term calorie restriction/fasting may be effective when it comes to:
Reducing blood glucose and insulin levels (improving the state of the overall glucose metabolism)
Increasing fatty acid oxidation with increased FFAs (through increasing lipolysis hormones GH, glucagon and adrenaline)
Sparing and preserving muscle tissue (lean mass)
Increasing various health factors (lower inflammation, lower blood pressure, reduced oxidative stress, increased protection against neuro-degenerative diseases, and more)
Keeping the metabolism strong/healthy (as eating more meals does not “speed up” your metabolism)
There are also a multitude of lifestyle benefits such as not being a slave to eating all day long (like modern “diets” seem to preach), having more natural daily energy/focus, and even just learning how to enjoy eating once again (with good foods and friends).
Overall it can be a simple eating lifestyle that can not only help you lose weight, but more importantly let you relax and provide relief from obsessing about food or “diets” all day.
How To Start Using IF
Is there only one set way in which to use intermittent fasting?
No, of course not.
I could easily come up with several different IF protocols based on people’s individualistic needs, lifestyle, exercise, goal, macronutrient ratios, and so forth. However I am going to keep it simple and give the 2 most frequent intermittent fasting (IF) options seen.
Longer IF 1-2x a week: This is taking a longer fasting period of say for up to 24 hours and repeating 1-2x a week. Note that 24 hours is not skipping a whole day, as stopping to eat on 6pm Tues and then having your next meal at 6pm Wed is 24 hours. I usually don’t talk about anything longer than 24-32 hours for using IF, as most research is usually based on that fasting window (even if some studies have more frequency with alternate day fasting).
Shorter “Daily” IF: This means that it is done more than a couple times a week (can be daily) with a condensed eating window and less fasting than seen above. I also like to call this “Intermittent Feeding” instead of fasting. For example someone could be eating their calories in a 6-8 hour window daily (and the fasting part happens around it).
With those approaches there are still many variables to include such as calories, activity/exercise, recovery needs, food choices, etc.
In the end it is still about finding a way that does work for you. Picking the approach you think fits around your lifestyle best is going to lead to better results.
Here are some of the pros and cons of each approach for you to consider.
Longer (24 hr) Intermittent Fasting 1-2x a week:
Some of the pros for a longer fast are:
Allows a person to make sure they are getting enough calories on the non-fasting days (as it is not supposed to be a quick “crash diet” or severely calorie restricted overall).
Keeps meals simple on days that you use IF (usually just one small meal later in a day).
Allows you to eat “as normal” on other days (perhaps a better starting point for those that don’t want to change much of the rest of their diet/foods up).
Longer fasts may provide a deeper cellular cleaning (autophagy). Worth noting that this may also be achieved with exercise.
Some of the cons for a longer fast are:
Chance of overeating (binge) after a longer fast, making weight loss benefits not happen (calorie excess overall).
Less of a focus on daily healthier food choices (as I like to say that even a “skinny” person can get heart disease and cancer)
Longer fasts are a bigger stress on the body, and may not be suitable for people who have already a high stress load or metabolic/blood sugar/health* concerns
May not work well with high active lifestyle if calories are still too restricted overall.
More “Daily” Intermittent Fasting (or “Feeding”):
Some of the pros for a shorter daily fast/feeding window are:
Keeps an eating schedule simple and more consistent (day after day).
Helps to break free from the mental concept of “needing” to eat all the time.
Allows your body to adapt it’s hunger (hormones, circadian rhythms) for more consistent feeding times.
Focuses on the importance of nutrients and healthier food choices each day.
Reduces the importance of “snacking” (which is a hidden mental factor leading to many weight issues nowadays).
Intermittent shorter fasting windows may be a less stressful starting approach for those with metabolic/blood sugar/health* concerns.
Helps to focus also on daily lifestyle and stress balance overall to make it successful (which is all part of the equation).
Some of the cons for a shorter daily fast/feeding window are:
Can possibly cause weight loss plateau if calories are still too low for too long (again not meant to be a “crash diet” or severely calorie restricted).
May not be suitable for people with high calorie demands (activity) and still not eating enough overall.

Hey, I figure it’s worth a shot, I am going to try it this month, not eating from 5pm-8am on Friday, Saturday, and Sunday nights. I’ll let you guys know how it goes.

Shopping List for the Week

Eggs
Almond Milk
Spinach
Mango
Pineapple
Coconut milk
Red Delicious Apples
Celery
Strawberries
Basil
Chicken Breasts
Carrots
Black Beans
Whole Wheat English Muffins
Avocado
Bananas
Flax or Chia Seeds
Peaches
Oranges
Kale
Greek Yogurt
Cheese

This week I will be juicing and making smoothies for a majority of my nutrition. I am excited!

New Juicer!

I got a juicer at the thrift store for $10 the other day and I am excited. Here is my favorite juice recipe that I have been drinking in the AM first thing.

1 large cucumber
1 celery stalk
4 strawberries
1 large red delicious apple
1/2 large carrot
Bunch of spinach
Mint leaves

It will yield about 2 cups.

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Lazy Weekends

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I bought a slicer from the thrift store the other day for $3 an couldn’t wait to try it out to make apple chips and sweet potato fries, two of my favorite things, that happen to be kinda expensive when brought precut.

My total came up to $4 for two large apples and a large sweet potato. The amount of chips is about two 2oz bags worth and the sweet potatoes were filled up a quart freezer bag. I am in love with my slicer. I cut everything up in about 5 minutes. It took about an hour to cook the apples at 250 degrees in my oven, and the fries cooked at 350 in about 25 minutes. Neither needed any sugar or toppings.

Merry FIT-mas

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Hope you’ve all been good. Have a great day with people you love and enjoy!