Fitlandia

Month: May 2017

Episode 36 – Stories of Transformation: Jeneen

Jeneen Haven – Another Inspiring Story of Transformation

Real people making real like changes and delivering strategies and tips. Jeneen found Fitlandia on Facebook as she was looking a support group that aligned with her beliefs of eating whole food, not a diet club, or anything fad-like. She joined the Fitlandia FB group and connected with Christa. Jeneen now works as a holistic health coach and shares her journey of weight loss and what she has discovered along the way about herself and her relationship with food.

Jeneen’s Transformation Journey

Over 10 years ago, Jeneen and her family moved from the San Francisco Bay area to Boise, ID to start a business. She encountered winter for the first time, the challenges of entrepreneurship and a life that felt out of control. She realized that the one thing she had control over was herself. She weighed 230 pounds, felt embarrassed and ashamed; like she didn’t belong or wasn’t good enough to be with the other moms at her children’s school or at church. It was at that moment she decided that she was done being fat. Jeneen took an honest look at herself and acknowledged that she was obese.

She bought a YMCA membership, made a green smoothie daily, dropped the older kids at school each day and went directly to the gym. She checked her younger ones into daycare and hit the treadmill daily. Jeneen didn’t like the treadmill, but she did like “Law and Order” – and would watch the hour-long show before exiting the machine to get her children from daycare. They would then eat a healthy lunch, vegetable snacks in the afternoon, and a plant-based, protein evening meal with the entire family. She repeated this routine for ten months and dropped 80 pounds. There was no magic – just positive, healthy changes.

Jeneen’s Beliefs Around Food

  • Food is love
  • We celebrate with food
  • It’s a way to connect with her children
  • Being a good mother by baking homemade goods
    • Sweet rolls
    • Sugar cookies
    • Granola with honey, oats wheat flour and dried berries
    • Calorie-dense foods
    • Grain-based diet

Jeneen’s health transformation came when she let go of grains and began emphasizing veggies instead. Christa reminds us to, “Make every plate 50-75% vegetables, whether you are eating paleo, vegan or Whole 30.” And the importance of limiting fruits – it’s not the adage of “eat your fruits and vegetables,” its now, eat your vegetables and occasionally some fruit. The fructose in fruits can easily be stored as fat unless we are moving enough to actually burn the sugar.

Your Family Should be Your “Why” and Not Your “Why Not”

For years, Jeneen used her family and being a mom as an excuse not to take care of herself.

“How can I put my kids in daycare?”

“How can I not bake for my kids?”

“How can I not decorate cookies on Valentine’s Day?”

“How can I be so selfish?”

Using Weight as a Protective Shield

Jeneen’s feelings of not being as good, as pretty, or as organized as the other moms were the beliefs that kept her obese. The weight created a buffer to take herself out of the comparison with other women/moms who she felt she didn’t stack up against.

Jeneen’s mother is obese and growing up she felt a connection with her at a core level. She had fear that her mother wouldn’t love her if she lost weight and changed “tribes.”

Lasting Changes

Once Jeneen started to experience the increased confidence and freedom of releasing the weight, she could reap all the benefits of a healthy lifestyle; a few of them include:

  • Shopping for clothes in regular stores
  • Eating healthy and exercising to get off medications
  • Endorphins kicking in
  • Exercise increased from walking to weight lifting = feeling strong!

Christa gives a shout-out to resistance training, which supports the brain on so many levels. The benefit we women get with developing our strength and our muscles is so amazing.

Not Feeling Deprived

During Jeneen’s weight loss journey, she allowed herself a weekly treat of boneless buffalo wings. After eating healthy all week, she and a girlfriend would meet and share a basket of wings. This helped her to stay on track while enjoying the social connection with her good friend. She also had a weekly date night with her husband and she would choose a salad and protein. These activities were a testimony that she could still enjoy foods she loved, but in the right proportion.

There are general guidelines that create the highest level of success for most people, but then it’s about creating a lifestyle and an eating plan that works for life.

It’s important to understand what works for you and what your triggers are

Emotions Drive Specific Cravings

Angry = crave spicy

Stressed = crave salty

Sad = crave sweets

Happy = crave sweets

This discovery helped Jeneen realize that not only did she crave these types of foods at specific instances, but that she is now more mindful of using any type of food to numb emotions.

Become curious to when, what, why we are eating. What’s going on? What are the feelings?

Jeneen’s Take-away Tips

  • Make your children your “why” and not your “why not”
  • Change patterns learned from family of origin and model good behavior
  • Set boundaries – don’t sacrifice peace, joy and confidence
  • Do it for yourself – I’m worth it, I care how I look and how I feel
  • Make fitness and health non-negotiable
  • Investing in “me” does not take away from “them”

You can learn more about Jeneen and her work at: http://healmomfirst.blogspot.com/

We’d love to hear how this episode has helped you on your fitness journey! Head over to iTunes or Stitcher and leave us a review with your comments. We’ll feature them in an upcoming show.

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30 Days of Mind Zoning® via Facebook LIVE

30-Days of Mind Zoning® via Facebook LIVE

Oh my gosh, I’m so excited (and crazy scared) that I’ve decided to take the leap and go live on Facebook EVERY DAY for the month of June, delivering 5-minute Mind Zonings® to my awesome, loyal following. And I really want you to join me.

The History of Mind Zoning®

For those of you new to Fitlandia, Mind Zoning® is the foundation of everything we do to help you get fit today, but stay fit for life and put an end to dieting. These audio recordings are much like guided meditations that help create new neural pathways in the brain so that eating healthy, moving daily, and having positive thoughts becomes easy. Sounds great, right?! Check one of them out here: Healthy Suggestion Surge. I developed this process through my own journey of leaving the wild, corporate exec world and transitioning to a Certified Hypnotherapist, Life Coach and Nutritional Therapist. Through this, I realized the diet and fitness industry were broken because no one was addressing the mind along with food, movement and community.

Our Core Values

As I started to build Fitlandia, I wanted to ensure we addressed the most hectic lifestyles: busy moms, execs, entrepreneurs, etc. Making time to prepare meals and move every day can be tough. So everything we do at Fitlandia addresses these times crunches. We have loads of 30-minute recipes, workouts as short as 15-minutes, and soon we’ll have…

5-Minute Mind Zonings®

While I’d love to say to everyone reading this, “Take 30-minutes each day to meditate,”I know that’s a tough hurdle when making dramatic lifestyle changes. Realizing the mind is so powerful, I knew that even carving out 5-minutes per day, every day could have significant benefits. Hence, 5-minute Mind Zoning®.

It’s because we share a crazy-busy lifestyle that I was inspired to develop this collection. Every day in the month of June, I’ll be recording a brand new MZ to then mix with gorgeous spa music and/or binaural beats to launch the collection in the Fall of 2017.

Facebook Live EVERY Day?

I really struggled with the idea of going FB live everyday in June. That means I have to get out of my PJs, put myself together, maybe even shower EVERY day. I haven’t done that since I was in the corporate world. And truth be told, I probably won’t do it now either. I’m going to commit to delivering great content and let go the notion I need to be completely done up to deliver it. I mean heck, your eyes will be closed anyhow – HA!

So I thank you in advance for accepting me as I accept all of you – perfect in imperfection…and some days still in my workout clothes – or with bags under my eyes. 

How I Developed the Content

Ok, now onto the good stuff – the line up of Mind Zonings®. I carefully crafted this schedule based on 3 key things:

So for those of you thinking about making a healthy lifestyle change, it’s a big notion for your brain to get on board with. Learning how to create new habits and release old ones is very similar to what one experiences in the 5 stages of grief. Denial, bargaining, even anger are common. Dr. Jerome Craig and I discuss this in the webinar Grieving Your Old Lifestyle. Our willingness to change evolves over time too. Having a bit of understanding about these stages can be a giant relief for someone trying to embrace where they are today and what next steps to take.

The design of the Mind Zoning® schedule is meant to build upon the previous day; therefore, starting with day 1 and seeing it through every day with me will have the best impact on behavior by the end of the 30 days.

The Daily Line Up at 12PM PT

Drum roll please. Here’s the day-by-day line up starting June 1, 2017. I’ll provide a brief intro on the topic then launch right into 5 minutes of bliss.

When you tune in every day at 12PM PT, please ensure you’re in a place where you will not be interrupted or distracted. It’s only a few minutes and this is a real gift you can give yourself – a mental break in your day. Ahhhhh…

Safety first: do not listen while driving or operating machinery.

Dealing with Denial

It’s easy to deny the true state of our health and fitness because it can literally feel overwhelming. Join us for help with accepting where you are to then create a path forward.

Become Aware

Feeling resistant to change, unmotivated to move, unready for help? Today’s Mind Zoning® will give you permission to accept where you are so you aren’t feeling forced to change against your will. We’ll then invite your mind to become aware of the opportunities that do feel safe as an easy next step.

Navigating Anger 

Have you ever felt angry looking at others around you that can seemingly eat anything they want while you have to limit certain foods to manage your fitness? That “why me” syndrome is common and normal. Today, we’ll help you navigate those feelings so they become productive v. disruptive.

End Bargaining

As part of the process in giving up an old, unhealthy lifestyle, there’s bargaining involved…and lots of it. You may have had thoughts of “Well I can eat just one,” or “If I do this exercise, I can have a few drinks.” While this is a normal part of adopting a new lifestyle, these are pitfalls that tend to maintain the status quo. Get savvy on how to release the bargaining trap.

Ready for Change

Maybe you’ve already started your journey to fitness with doing some research, connecting with others, or talking with your doctor about lifestyle changes. Celebrate those actions and take them to the next level today as you’re ready for change.

Pros and Cons

Connect with your “why” on a deep level to understand the deep drivers to the change you desire. Maybe it’s better health, increase self-esteem or more energy. Listing out all you hope to gain, while also outlining you’re giving up, can help you see how positive this overall endeavor really is making action that much easier.

It’s Time to Act

Take even the tiniest of actions and turn them into real transformation. When we repeat behavior each day, our mind develops a new, lasting thought-pattern that serves your fitness goals.

Visualize Your Future

Your mind loves a roadmap to follow. Create the blueprint for the body, mind and soul you desire through visualization. You’ll then get to connect with the emotions of having already achieved all your goals, which solidifies the plan. You’ll notice how much more motivated you are to move, think and eat well every day.

Reframing Thoughts

You are what you think. Period. With our brains naturally geared toward a negative bias, we have to practice reframing all negative thoughts and turning them into positive ones. Having this switch will do wonders for releasing old behavior that no longer serves your goals. Go from “No, I can’t,” to “Yes, I can!”

Ditch Diet Myths

You remember the days of “No pain, no gain,” right? And you’re still being bombarded with quick-fix promises through pills and powders. These old dieting paradigms have been proven to fail you. It’s time to ditch them and focus on adopting a lifestyle for good. It’s time to end dieting and get fit for life.

Prioritize Your Day

We’re here to tell you, you DO have time to exercise and make healthy meals. Yes it requires planning, but also knowing how to prioritize your time. Find tips to become more efficient in your tasks, as well as clearing our your calendar to make you fitness a priority in your day.

Setting Boundaries

If you’re a natural caretaker, you’ll want to tune into this Mind Zoning® for sure. Making yourself the priority is foundational to showing up as your very best for others. Give yourself permission to set healthy boundaries so you can put yourself first, guilt-free.

Get Over the Hump

During the change process, people can look back on that past life, feel a deep sense of loss and become depressed. Here you can reconnect with your why and purposing driving your desire to live a healthy lifestyle.

Find Your Tribe

Did you know you’re 3x more likely to stick to a healthy lifestyle when you’re connected with others on the same journey? Visualize the type of people that will elevate your fitness goals so you can then go out and find them!

Power in Vulnerability

Identifying and communicating where we struggle opens us up to a world of support. As we mentioned yesterday, it’s about leaning on your tribe when you need them. There’s power in vulnerability so open your heart up to receive the love and support.

Goal Setting

Our minds love something to look forward to. Our behavior then falls in line to support achieving it. Set a clear, attainable goal today that you can feel proud of once you’ve achieved it. This wins build upon themselves to continue a successful health journey.

Find the Right Food

Not one dietary plan works for everyone and it can take years to find what is best for you without this Mind Zoning®. Learn how to track your meals and tune into your body to create the best possible meal plans for you and your goals. The following 3 tracks will also help you along the way.

Jazzed to Journal Part 1

Let’s get you over the idea that food journaling is a painful, tedious process. Go from feeling furious about the practice to feeling curious about what it will reveal.

Jazzed to Journal Part 2

Let’s get you focused on tracking your macros (protein, fats and carbohydrates) along with your energy, mood and hunger levels to find what ratio works best for you.

Jazzed to Journal Part 3

Struggling with a health concern such as obesity, high blood pressure, skin disorders, auto-immune disease? Tracking your food before starting an elimination diet then during and after can help you become certain about which foods to put on your -no-no list to feel your best.

Sleep Essentials

Make restful sleep your number 1 priority. Without solid restorative sleep, you’ll be at risk for a myriad of health problems. This Mind Zoning® will guide you to a nightly routine of good sleep hygiene to promote the rest you need and deserve for optimal health.

Make it a Lifestyle

End yo-yo dieting and ditch the idea you’ll maintain weight loss “once you get there.” Today’s the day to embrace a permanent, healthy lifestyle and give up the on-again off-again cycle of deprivation and over-indulgence. It won’t happen overnight, but instead it’s unfolding everyday.

Healthy Eating Out

It’s not an oxymoron to think you can eat out and still have it be healthy. Break through this perceived obstacle and open your mind to the possibility of eating healthy anywhere. Whether is engaging some pre-planning or asking for modifications, you can do it anytime, anywhere.

Becoming Resourceful

Your mind is a powerful muscle. Strengthen it by opening up to the possibility that you have access to everything you need to be successful. Tap into your inner wisdom to get answers that will break through any fitness barrier. You’ve got this.

Motivation to Move

Imagine the desire to move everyday. Exercise doesn’t have to be hard, nor does it have to be time-consuming. Give your mind the space to imagine all the health benefits from a daily practice.

Get Unstuck

Sometimes we all get in a rut. Let Mind Zoning® reconnect you with your goals and reignite your passion for fitness. Keep moving forward and let nothing stop you from living the healthy life you deserve.

Overcome Plateaus

Our bodies are miraculous instruments geared toward our survival. This Mind Zoning® will help you connect with you remind to find and accept your ideal weight or give it the reassurance it needs to continue to release excess weight being carried.

Inspire Others

Tap into the very heart of who you are and your unique approach to inspiring someone new on their journey. By sharing your wins, stumbles and recovery you’ll spread the mission to put an end to dieting so we can all be supported to live the healthiest possible lives together.

Getting Back Up

We all have our stumbles, but with Mind Zoning® you don’t have to let them take you back into an old lifestyle. Recover faster and easier from any hiccup. Remember you have this collection to go back to any time to support whatever it is you may need.

Celebrating You

You are a magical, powerful being. Your ability to transform your life is endless. Connect deeply with your incredible resolve to life the healthiest life possible. You are capable of anything and everything you imagine. Go after it today and every day.

 

Pop on Over to Facebook, give Fitlandia a “like” and stay tuned for the launch on June 1, 2017!

Ready to get the early release access? Sign up for the Fitlandia Newsletter (no spam!) and get first dibs on the mixed, 5-minute Mind Zonings® due out in the Fall of 2017.

Newsletter

 

 


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Episode 35 – Get Fit Using Your Emotions

Today we welcome back Kelli von Heydekampf, Certified Professional Hypnotherapist and one of Fitlandia’s very own expert practitioners. Kelli is here to teach us how to harness the power of our mind to help with our fitness endeavors.

 

Many of us have a negative cognition when it comes to thinking or talking about the emotions that are linked to our fitness or health goals. Of course, binge eating from emotional stress or snacking out of boredom is certainly not beneficial, but seeing how these behaviors all tie together helps us mentally and physically.

Stay tuned to the end when Kelli walks us through a mind zoning session.

Examples in Everyday Life

Fostering a new puppy, Kelli has been observing the interactions between her 50-pound puppy and her 8-pound cat. Upon meeting each other for the first time, their physicality didn’t seem to matter but their attitudes and mindset set the tone and it was clear the cat was in charge.

Kelli said she’s also noticed how her foster puppy is learning many “good dog behaviors” from their older dog. The puppy is learning what the rules are and what it takes to be a dog in this new household. By following the older dog, the pup is quickly learning his manners but in return, the older dog is getting reintroduced to the fun of playfulness.

This monitoring and mentoring activity seems to be done naturally by animals and it serves them well. As humans, we can benefit from these similar types of relationships. We might not be familiar with this new fitness lifestyle but with the support of community, we can see what is possible and take joy in it.

Kelli’s Book Recommendations

Molecules of Emotion by Candace Pert, PhD.

Candace, who has passed on, was a trained scientist and studied quantum physics. In her work, she discovered just how connected our minds and bodies are. Her book relates to the newly discovered field of epigenetics.

People who study epigenetics know that our DNA and genetics play a large part of who are and how our bodies may react to certain things but do not agree that we are pre-diagnosed to anything specific, simply based on our genetic makeup.

The science of epigenetics agrees that every cell has this DNA and genetic information stored in it but the bigger and more important picture is how the receptors of each cell react. These receptors act as receivers of information – they’re constantly scanning our cells and our environment for information to tell it what to turn on and what to turn off. Your genetics might say you are predisposed for certain diseases but taking control of your emotions, environment, what you put in your body and what you tell your brain changes how those cells react.

Goddesses Never Age: The Secret Prescription for Radiance, Vitality and Well-Being by Christiane Northup, M.D.

Kelli says this book encourages:

  • Ways of accepting the emotions we have as simply being emotions; that they are our part of our core foundation and our body’s way of keeping us safe
  • Appropriate ways of expressing emotions instead of suppressing them
  • Movement to a place of joy, pleasure and feeling light
  • Discovering joyful ways to move our bodies – If you are stuck in a physical routine and you don’t feel joyful, change it and find something new that you do enjoy!

Kelli says, “Both of these books speak to how important emotions are and how we have complete control over them at any given time.”

Kelli’s Healthy Body, Healthy Mind Tips

  • It’s important to be aware of your emotions, but not to follow or to become them. It’s often easy for people to fall into an illusion of thinking they have depression because they’ve simply been diagnosed with it.

Kelli states, “A diagnosis is nothing more than a probability and too often we live in the world of probability instead of possibility.”

  • We have the possibility to move forward and to make new choices, despite our emotions; we have control and the power to change them.
  • No matter what choices you make you shouldn’t shame yourself.

“At the end of the day, it’s so simple,” Kelli reminds us, “It’s not always easy but just ask yourself, is this allowing me to feel light?” If yes, then find ways to repeat this optimistic mindset and transfer it into other areas of your life but if not, ask yourself what you can do to move yourself in that positive direction.

  • Whatever emotion or negative thought you’re feeling, try to catch yourself and turn it around. You can choose to react differently regardless if the feeling of desire is there or not. And by overcoming the negative emotion and behavior, you will achieve success that you can build upon for next time.

Mind Zoning® to Feel Light

Connect to your space within

Maybe a heart space

Your solar plexus

Wherever your space is

Wherever it harbors the space of who you are

Take in fresh relaxing breaths

Let them flow out

Smooth rhythm of your breath

Recognize the rise and fall of your stomach

As your breath moves in and out

Let your awareness expand further than your breath

Feeling of whole breathing

As your entire being were taking that breath in

Exhaling

Every cell collect and inhale

Collectively exhale

Not confining our breath to our airway system

Expand to the whole body

Allow yourself to be breathed

You’re no longer being the source of that breath

Source coming from a place you might not understand

Source that is unlimited

Unlimited in breath

Unlimited in light

Unlimited in love

Message from that source

That you are meant to enjoy your life

Meant to move beyond struggle

Meant to experience love and laughter

Meant to experience health and success, prosperity and abundance

That’s what we are created for

Doesn’t mean we won’t have challenges

Or negative emotions

There is a truth about us

Truth that we are meant to get out of life as much as we possibly can

Always becoming more expanded than we already are

This thought of getting control of our emotions and being able to create what we want is such a powerful experience

We talked about endorphins

They’re funny looking creatures

These are all over your body

There is a supercenter

Beta endorphins

At the base of your neck

You have the capacity to create and send out these endorphins

Like super endorphins

Letting you feel really really good

Tap into what it means to you to feel really really good

There is a relationship already built into your mind of what that means

Foundation is the same

As in what feels really good

Feeling light

Light hearted

Acompasses feeling hopeful, joyful, feeling love, feeling competent

Let yourself recreate that experience

As you create

Know your mind doesn’t differentiate between imagine and real

As you create that experience know those beta endorphins are being sent out

When they’re released something amazing happens

Healing is activated

We’re able to have a different outlook on life

Allowing ourselves to move from negative emotions to feeling good

You can move into this state at any time

When you make the choice to do so

Remember the last time you laughed totally inappropriately

You’re tapping into that laugher which originally caught you off guard

So joyfully, so freely you laughed

It resonates through your whole body and sends a vibration

As you remember this time

Access those feelings that you’re recreating

This is an inside – outside practice

This feels good

And when you give yourself permission

Where you simply feel light

And when you feel complete

Open your eyes

And feel wonderful

Want More? Subscribe to the Fitlandia Podcast today and have a healthy commute everyday! Share your comments in a review and we’ll feature you in an upcoming podcast.

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Episode 34 – Why You Need to Keep a Food Journal to Reach Your Goals (sorry)

This week Christa welcomes Dr. Jerome Craig back to introduce us to the serious subject of food journaling. Even though food journaling is something most of us are resistant to do, they discuss the importance of it and offer some easy fun ways to track our foods. Journaling is necessary to build a starting point and a foundation of what foods work or don’t work for each individual person.

 

Why Food Journal?

  • Helps us be more mindful
  • Are we under or over eating
  • Not calorie counting, but awareness about excessive consumption
  • Awareness of how specific foods cause discomfort and what to bring back after elimination
  • Builds discipline, new habits, improved processing and better sleeping patterns

Dr. Craig says, “If you’re not aware of what you’re eating and you’re having health problems, food journaling is a good place to start.”

Tips for Easy Journaling

  • Don’t complicate it – release the perfection.
  • Be curious – “How does this affect my body?” Christa describes food journaling as a journey of self-discovery, figuring out what best works for your body instead of a set of rules.
  • Apps are helpful! Christa’s recommends MyNetDiary Pro which links with your Fitbit and tracks nutrients, macros, vitamins and helps you build and save your own recipes.
  • Keep your app or your food notebook around you so it’s always accessible.
  • Don’t focus on the calories. Jerome says, “Your body doesn’t really care about the calories it cares about the inflammation its bringing to the cells.” It’s more important to be getting your micronutrients than to be counting calories or macros.

“One thing we all do every single day, and probably devote a lot of time thinking about every single day, is eating. So why not make it easier so you can come up with ideas of what really works for you.”, says Dr. Craig. Food journaling helps us come up with meals that work for us to have better health, which includes improved digestion and more restful sleep.

Whatever health benefits you’re trying to reach or if you’re starting a new food plan, make sure you track your mood, sleep, digestion and energy. When you are making a change and have a goal in mind – food journal!

Fitlandia Upcoming Events

May 31
Dr. Craig and Christa are starting a new 7-week Keto 101 online program: Pumping up your Fitness with Fat. This new program includes one-on-one sessions, educational webinars, access to private forums and the Fitlandia Facebook group, and a one-year membership to Fitlandia.

Head over to the Keto 101 Program for more information. As a thank you for tuning into today’s podcast, we’re offering 20% off to our listeners. Just enter PODCAST20 at checkout.

 

Want More? Subscribe to the Fitlandia Podcast today and have a healthy commute everyday! Share your comments in a review and we’ll feature you in an upcoming podcast.

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Checklist of the Must-Have Kitchen Equipment for 30-Minute Meals

Let’s Get Cooking!

We know you’re incredibly busy juggling a hectic life to try and strike a balance. Healthy meal prep doesn’t need to be tough and super timing consuming.

Let’s get you over the perceived obstacle that healthy cooking takes too much time. We’ve listed our favorite pieces of equipment and paired them with links to recipes that utilize them.

Click on the images to head to Amazon and grab them today. (Disclosure: we receive compensation from the companies whose products we review. We test each product thoroughly and give high marks to only the very best. We are independently owned and the opinions expressed here are our own.)

Tag @fitlandiafitness on Instagram with pictures of you using your new gadget so we can give you a high-five!

 

1. The Instantpot

Everything is faster with the amazing Instantpot, but can you make a dessert in a pressure cooker? Heck yeah! Try this amazing, easy-to-bake cheesecake from Jamie Sanders, Scattered Thoughts from a Crafty Momma. This recipe also happens to be keto-friendly.

 

2. The Crockpot

Dump your ingredients into your crockpot and go take care of those errands, coming back to a delicious meal. This sweet potato chili from Taste of Lizzy T is Paleo and Whole-30 approved.

3. The Nutribullet

Nothing says grab-and-go like the Nutribullet. Thanks to Confessions of an Overworked Mom for keeping the full-fat version of coconut milk in the recipe. All you paleo lovers will devour this.

 

4. The Spiralizer

The Spiralizer is a gem of a product and our favorite for getting 50-75% of your plate filled with veggies each day. This is a must-have item for those on a keto diet because replacing pasta for zoodles is a snap. Almost Supermom gives us a terrific pesto recipe. Yum!

 

5. The Food Processor

Do you like to do your big-batch cooking and veggies prep on Sunday nights? Use a food processor to cut out the chopping time to a fraction of hand cutting everything. This Persian herb frittata from the Confetti Kitchen will surely please the palate.

 


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Episode 33 – Proper Fueling for Exercise

Today Christa welcomes April Saunders, Registered Dietician and Diabetes Coach who is also known as the “Love Carbs Coach.” April’s mission is similar to Fitlandia’s greater mission of ending the dieting cycle.

 

The most common problems are:

  • People don’t eat enough of the good stuff
  • People have a diet, deprivation mentality and a low-carb, low-fat mindset

April states, “We have the answers to our best life; our healthier most wonderful life – if you want to run, jump, laugh, learn, swim, dance and play you need carbs. To lose weight and optimize energy – we need to eat more!”

The dieting industry is a $64 billion industry that has taught us to care too much about what we look like instead of how our bodies function. By focusing more on how we feel, we can let that be our motivation including the benefit of weight loss.

Christa reminds us that cooking your own food can a beautiful meditative process, a great opportunity to slow down, gain balance and is an act of self love.

April offers tips for healthy easy meals to cook at home, that you can put in the freezer for the week. Check out her website for recipes that are simple and healthy,

Food Journaling

Everyone’s individual needs vary but most nutritionists agree that everyone should do food journaling. Here’s why:

  • Quicker time to discover what foods work or don’t work for your body
  • Paleo, vegan, raw foods aren’t for everyone – different digestive needs
  • Removing all sugars to break from that additive cycle

Keeping a food journals helps us see how our bodies react to certain foods, which is the science of Nutrigenetics; how actual nutrients influence our genes at the molecular level.

April helps to design a balanced, maintenance diet for people who are past the elimination phase of these foods by overcoming their addictive components. This creates a healthier lifestyle which is sustainable; and fuels our bodies sufficiently for exercise.

April works with people who want to:

  • Fuel with whole foods
  • Optimize blood sugar
  • Get their fat off
  • Have a little fun
  • Don’t like diets

Proper Fueling for Exercise

Fueling for Exercise “recreational exerciser” (more than walkers, but not marathoners)

  1. Have their macros optimized – balanced carbs, fats, proteins
  2. Fill in the gaps with healthy fats and healthy carbs

What is a healthy carb?

  • Whole foods – you won’t be able to read grams because “anything that is a healthy carb doesn’t have a “label”
  • Starchy vegetables – nutrient dense types such as sweet potatoes, peas, legumes, parsnips, turnips
  • Whole grains – brown rice and low glycemic index options such as basmati rice and quinoa

Look for foods that give you carbohydrate energy that is slow and sustaining. The goal is to optimize blood sugars and stay away from anything refined.

Refined is when heat is added and it breaks down the substance. For example, steel cut oats are cut in four ways but not modified, whereas “instant” or “quick” means it has been processed down to a level that will impact your blood sugar.

“Stay close to the farm or the field, and as far away from as you can from the factory”, April suggest

Standing Up for Carbs

Let’s not lump all types of carbs together, healthy carbs are nutritious foods.

Whole fruits are carbs, the fruit sugar/ fructose provides carbohydrate energy. There are bio-active chemicals that haven’t been named yet which exist in whole fruit and vegetables that have amazing functional properties.

Christa offers a favorite quote from her colleague, Dr. Jerome Craig, “Those occasional treats that we have, there is no guilt, only consequences.” She says those consequences may lead to food cravings or increased weight, but we shouldn’t feel bad about it

 When and What to Eat for Pre and Post Workout

  1. Morning Workout
  • No need to eat before exercising if properly fueled from the day before
  • If you are starving when you wake up, eat something small and wait a short while before exercising
  1. Mid-day
  • You want to be properly fueled throughout the day for optimal performance
  • If more than three hours have passed since your last meal, have a snack including a small amount of protein and a slow digestive carb like a piece of fruit
  • Watch your fats before a workout or run because of digestive distress
  1. Evening
  • If you’re going to work out within 2 hours of your evening meal, there should be no need to refuel before exercising

Within 30 minutes after cardio you need both carbohydrate and protein, usually around 200 calories total with optimal 100 calories from protein and 100 from carbs. It’s necessary to restore the glycogen lost during the workout. The challenge might be to grab a healthy choice like:

  • a handful of fruit and nuts
  • greek yogurt
  • a whole grain rice cake with peanut butter

Try to resist reaching for the ice cream in the freezer or chips in the pantry as these will decrease your results and lessen the effectiveness of your workouts.

April’s Pro Tips

  1. Properly fuel your body every 3-4 hours
  2. Sufficient proteins are important, but the body can only process 30-40g of protein at one time. This is why it is important to have a balanced amount of macro nutrients in almost every meal
  3. If you want to work out at your peak performance level you need to have healthy carbs in order to do so

We’d love to hear how this episode has helped you on your fitness journey! Head over to iTunes or Stitcher and leave us a review with your comments. We’ll feature them in an upcoming show.

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