How are you doing? How is your run going? I hope you are experiencing success out there on the road. For you newbies, you are noticing that you can go further before you feel that urge to walk, and also that you’re learning that it’s actually better to just keep your feet shuffling and are not giving in to the walk any longer!
For those that were a little further down the road when you laced up your running shoes, are you adding a mile to your long run day each week? Are you getting in the groove? It may still not be easy for you to run, but you should be starting to feel some confidence developing in your body and mind knowing that can do this!
For all of you getting out there and sticking with you commitment to yourself to DO THIS, I am proud of you! Keep going. Stick with it. Each step you complete out there matters. Keeping taking those steps, ok?
Now, lets talk about the fact that you’ve had all you’ve ever needed to have to feed your body well right there at the end of your arms…your hands!
Portion vs Serving - Ok, you must have a strong practice of reading labels. Educate yourself on what you’re putting in your body. Don’t just open your mouth and consume things thoughtlessly. Most folks go through life “thought-lessly”, I’m asking you to think about what you’re doing.
Read that label. Notice how many “servings” there are in that package. How many grams of fat are you consuming per serving? How many of protein and carbs? How about the sodium content? Know what you’re consuming and then are you getting as much as you need or does it have too much?
Here are the guidelines I would suggest for you.
The palm of your hand and the thickness of it – PROTEIN portion should be the size of the palm of your hand and the thickness of it. For women, I’d like to see you average 10 to 15 grams of good clean protein per meal. For most men, 15 to 25 grams per meal. I find if I coach folks to consume at those levels, they get the right amount of carbs in.
A cupped hand – FRUIT and VEGETABLES portion – consume 3 to 5 portions per day. Remember that fruits and vegetables are carbs! I like to see you have vegetables at 2 different times in the day, and fruits at 2 different times during the day as well. Fresh, frozen, raw, or lightly steamed, variety of colors on veggies. Fresh or frozen fruit are best. Stay away from canned as they typically have added sodium or high fructose corn syrup (hfcs) in them. Have fun with them. There are so many different fruits and veggies to play with out there. Make it a goal to try something new on a regular basis. Keep an open mind. Be adventurous! You just might discover something you love and can’t believe you waited this long in your life to discover. J
A clenched fist – STARCHY CARBS portion – If you’re looking to maintain your current weight/body composition – a clenched fist worth of starchy carbs is a portion. If you’re looking to remove some fat stores, cut that fist in half. Starchies include potatoes, sweet potato, yams, ezekial bread, whole wheat and whole grain breads, couscous, quinoa, whole wheat pastas, oatmeal and other cereals (not the sugary ones!).
A golf ball – HEALTHY FATS portion – consume a golf ball size amount of healthy fats each day. Remember healthy fats will typically be liquid at room temperature. Do not over heat your oils as they’re fragile and overheating will change their composition converting them to a state that is damaging to our bodies if we consume them. Avocado being one exception.
Now hold up one hand and look at all five fingers, your thumb representing your first meal of the day. Here’s an ideal day for fat burning:
Wake up and drink an 8 oz glass of water. Go work out.
Drink 2 glasses of water and go get in the shower.
About 30 to 60 minutes after your work out ends, eat your first meal of the day.
About every 2 ½ to 3 hours, eat again.
Every meal will have clean choices of carbs and proteins – so something in both hands.
You can have more than one kind of carb at each meal.
Please stop eating at least 2 hours before bedtime.
Holding up your hand looking at those 5 fingers – thumb is first meal, pinkie is 5th meal…
Carbs and protein at each finger.
Starchy carbs at thumb and middle finger.
Fruits at index and fourth finger.
Veggies at middle and pinkie.
Note that the middle finger has veggies and starchies, so is typically going to be your biggest meal of the day.
I suggest a strong breakfast – if you start things out well, it sets the tone for you entire day and makes your food choices all day long really easy. A breakfast that is too light will set you up for being hungry all day. A first meal that is loaded with sugar and nutrient free food will set you up to overeat and crave sugar all day long. Stop doing that to yourself!
Also note that the last meal of the day is something like grilled salmon a salad and some fresh veggies.
You can add a 6th meal of the day and I’d suggest a mix of dark berries topped with light vanilla yogurt and some pecans.
Try this and see how you do!
Melly’s Magical Oatmeal
I make mine (use a BIG bowl in the microwave or it will bubble over)
3/4 c water,
1/2 c of egg whites,
¾ tablespoon of Nopalina – a flaxseed, omega 3 and all kinds of other good stuff powder
take a 1/2 c measuring cup and fill it almost to the top with Bob’s Red Mill oatmeal and finish it off with Bob’s Red Mill Muesli - probably about 1/8c muesli –
I will grab a small handful of kashi cinnamon wheat squares and toss in, or maybe a little bit of Special K with Strawberries
I'll add 1/2 banana sometimes,
I always put a tablespoon of Polaner All Fruit –
Eat in Great Health!
Melanie Nish instructs and kicks booty at Operation Boot Camp Gainseville
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