Okay, so we are about half-way into March and I'm wondering, "How are those New Year's diets going??" Every January I see people trying new diets - what's on trend this year? Keto! There are so many fad diets out there, I can't keep track. Let's think back... Atkins, South Beach, Paleo, Weight Watchers is always around, cleanse after cleanse after cleanse... Oh my! Raise your hand if you have ever tried any of these. Okay, now raise your hand if you have seen results from any of these diets, been able to maintain them for a long period of time and still keep the weight off. Probably not as many hands going up this time. I'm not saying all of these diets are bad, (a couple of them - yes), but most of them are about restrictions.
I'm not trying to preach and tell you that one way is the best way.. but I kind of do want to tell you that one way is the best way! B-A-L-A-N-C-E Balance is the only way you are going to be able to maintain a healthy lifestyle. Think long term. Long term equals a lifestyle! I just want to share that it doesn't have to be that difficult to get the body that you long for. You don't have to give up everything. That's what I want to share: You do not have to deprive yourself to be happy with yourself.
I am 41 years old (and 42 is right around the corner). I'm in the best shape of my life but mostly I feel fantastic. For at least 8 or 9 years now, I have been tracking my food through the myfitnesspal app. Some people roll their eyes at "counting" and tracking but it is such a good way to see how much you're consuming. Portion control is so important, especially today when there is a buffet on every corner, and fast food that is super-sized.
I eat 90% of my meals at home (or packed lunches if I'm at work or away for a long period of time). That way I know what I'm eating and how much. All it takes is a little preparation to be successful. I cook ground turkey, shredded chicken breast, occasionally ground beef in bulk. I also cook rice in bulk- sometimes white, sometimes brown. Once I have those, everything else is just carbs and fats that I keep on hand to go with my protei : vegetables and fruits, Ezekiel tortillas/bread, sweet potatoes, Rice pasta, salsa, guacamole, my favorite pizza sauce, and things that I love: sweet baby rays BBQ sauce (life is not worth living without BBQ), and cheese (yep, I love cheese and I eat it pretty often). I don't worry about the dairy, the gluten, the bit of sugar in my BBQ because I have measured it all out. 1 tbsp of BBQ has over 8g carbs and almost 8g of sugar (you can see how over doing the sauce can add up). 1 tbsp is not a lot, but it is enough to give me the flavor I crave. And remember, BBQ sauce is a condiment - it's supposed to be added in small amounts to add flavor to your food - not smother your food.
Anyway, my point is: You can eat it! Just watch your portions. (My second tip is to have a kitchen scale and use it when preparing your meals). Psychologically, as soon as you tell yourself you can't have something, you're going to want it. You'll hold out, and hold out and then finally.. you cave! The next thing you know you ate the whole cake, or the entire bag of chips - and it's like a black out. You don't even know what happened! lol Trust me, I've been there. And, unfortunately, you're left sitting there feeling bad about yourself, guilty and ashamed. It's not necessary. We need to change the relationship we have with food.
Lastly, EXERCISE, of course! Keep that body moving. See my blog post "Mind & Movement" on how to stay motivated. I recommend 4 to 5 days of exercise (does not have to be hours and hours at the gym). Strength training is very important and of course, I recommend PILATES at least once a week if not more. Cardio once a week.
My last mention about balance is to
live your life. On Sundays, I look forward to an afternoon out which typically includes 2 glasses of wine and whatever item on the menu I feel like eating. Typically, I only drink once a week (and 2 drinks are plenty). Too much alcohol will definitely pack on the pounds so keep that in mind. But just some planning keeps my week in balance. If I know I have an event coming up where I'm going to have a drink and eat foods that I typically wouldn't, I'm going to be sure that I have stayed within my food budget those 4 or 5 days prior. And then get right back on track the day after the event.
Below are some pics of just a few of my kitchen staples. New to tracking or not sure where to set your goals on myfitnesspal? I'm happy to help - just ask! I've also added a couple supplements that I take on a daily basis that I LOVE, love, love. I've added the links below. Generally, safe for all, but if you're not sure, check with your doctor.
Supplements:
1. Alkamind Daily Minerals
https://www.amazon.com/Alkamind-Minerals-Supplement-Alkalize-Replenish/dp/B00V2FSIXS/ref=sr_1_1_sspa?hvadid=177780040491&hvdev=c&hvlocphy=1013406&hvnetw=g&hvpos=1t1&hvqmt=e&hvrand=10712183982434449097&hvtargid=kwd-110241962003&keywords=alkamind&qid=1552495039&s=gateway&sr=8-1-spons&tag=googhydr-20&psc=1
2. Magnesium Chelate Powder
https://www.amazon.com/Designs-Health-Magnesium-Chelate-Bisglycinate/dp/B00U7UPQE8/ref=sr_1_1_sspa?keywords=magnesium+chelate+powder&qid=1552495089&s=gateway&sr=8-1-spons&psc=1
3. Alkamind Naked Greens (I don't always feel like eating my veggies, so this helps)
https://www.amazon.com/Alkamind-Daily-Greens-Available-Superfoods/dp/B07G3JVLFW/ref=sr_1_4?keywords=alkamind&qid=1552495142&s=gateway&sr=8-4
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