It's Friday and day five. Truth be told, I am slightly nervous of the weekends, I have historically been a bit loose with my nutritional discipline over weekends. That said, I am acutely more aware that there are friends and family around that keep me on track and my son telling me I have a fat roll is always motivational!
I have had a few people ask me about what they can and can't eat, what they should or shouldn't eat. For this reason, I thought I would put it out there again that no two people are the same in what their body needs, however, there are certain foods you should keep a mile away from if you are aiming to stay healthy and possible become a bit leaner.
If you are anything like me and you are likely to put on weight just by looking at certain foods, then these are the six foods you need to cut – albeit the "nice ones," these are waistline centimetres in a package! The Fat Burning Man shares the following:
- No surprise then that processed foods are at the top of the list. Reading the nutritional information on product packaging is a good start and I urge you to take a step further and look at the ingredients list, if there are words on there you can't pronounce – drop it.
- Fried or deep fried food in or containing industrial vegetable oils (for example soybean oil, corn oil, sunflower oil, peanut oil or canola oil).
- Grains or white "Carbohydrates" (including wheat, oats and corn) or any products made from them (including breads, pasta and cereals). I've put carbohydrates in inverted commas because every time I hear food referred to as a carb, I cringe. Potatoes, bread, pasta are not carbohydrates, they are foods that contain a huge amount of carbohydrates, interestingly you also get sufficient carbohydrates from vegetables like broccoli, carrots, kumara and a whole lot more. A superior option by a long shot (I am aware I am repeating the message, repetition is the mother of all skill).
- Sugar, corn syrup (or products containing them) and avoid anything that has "ose" on the label. Sugar (or its substitutes) are very sneaky and you need to be super vigilant, they have an incredible ability to sneak into your diet in ways you wouldn't consider, so until you have become a food label guru, please check the ingredients. As a rule of thumb, aim for 10% (or 10g per 100g) as your guideline to the most you want in anything – food, sauces and drinks.
- Artificial sweeteners or any products containing them (for example Splenda, or NutraSweet or zero sugar products like soda / fizzy drinks). They trick your body into reacting as it would for sugar so you still have those insulin spikes and a crash on the other end – not optimal!
- Liquid calories including fruit juices, sports drinks and sodas (naturally alcohol also slots in here beautifully – difficult to write on a Friday summer afternoon).
Right, so that is the limitation and I am not a fan of being limiting, and because I have had a friend voice that he felt that out of a whole dinner he could only have a lettuce leaf, here is a link to the large amount of foods you need to be consuming as part of your daily plan http://ultimatepaleoguide.com/files/2012/05/Paleo-Diet-Food-List-PDF.pdf and further to that here are a couple of recipes to get you into the groove http://fatburningman.com/category/recipes/ .
If you don't like where your life is at, you need to change it. That goes for what you put in your mouth too – quite possibly this is why you have taken on the challenge. Whether you like it or not your diet is part of your lifestyle choice. On top of that, should you be feeling that you find it incredibly difficult to eat this way or any way (and you are educated and armed with a cookbook – Google is a great cookbook) then change it, why??!! Because this is not just about a 30 day "kill myself by eating nothing and training hard off the shelf waste of money system" exercise; or aiming to prove that this is the one and only way to a lean body – bollocks! All that results in is a feeling of failure because you will fall back into your default eating habits – which are likely to not be serving you well. So, firstly get a handle on what you can and can't eat based on what's good for your body not because the "diet or lifestyle" says so. Don't just take my uneducated non-nutritionist view on it, go online and take a look at what foods are doing to your body, get educated and consider this is the best thing you can do for your family and children – then start cooking! I have found it great fun learning a slightly different way to prepare foods.Hopefully you can tell that I have a bit more energy today. My routine was back to normal and training went well. It was back and biceps day so knocked that over before a nice low intensity interval session on the Cybex Sparc trainer. I'm not convinced there is actually a session labelled a "Low Intensity Interval Session" but let's own it!
Breakfast was on the run so I grabbed 2 boiled eggs and a Dry Wors stick - it is a bit like beef jerky (best in town made by our very own Cambridge Home kills!)
Lunch was a very green salad (I eat a lot of salad, not because it is the limitation of the meal plan by the way, I love salads (and I am not prepared enough to create half amazing lunch recipes in the book – well that and we have a veggie patch that is going nuts with fresh lettuce and tomatoes). The lunch salad had lettuce, baby spinach, celery, cucumber, olives and a bit of feta cheese.
Being a hot day in the Waikato we sat outside and enjoyed a beautiful avocado and orange, seedy green salad and spicy Portuguese chicken bits – great combination of spicy and fresh! But that's not all, I have stayed away from dessert all week but tonight off the meal plan is a rich vanilla spiced chia pudding, had a spoonful, it's delicious.
Taking all of this into account, it's the weekend and maybe the ideal time to go online and do your homework on food. I know it sounds bizarre to have to do this but take a look around, the information we are being fed is making us ill, overweight and for the first time in a long time, reducing life expectancy. It's not the future I want for my family and I am sure you only want the best for yours. If there is any way in which I can help you, please fire through your questions.The small print: now is probably a good time to encourage you to have a discussion about your personal situation with your doctor, a nutritionist and the Body and Motion trainers to work out how best to achieve any challenges you have in mind. The thoughts in these blogs are my own personal opinion and shouldn't be taken as direct advice. Some of the choices around what I consume or what activity I partake in may not be endorsed by Body and Motion. However, the team will always be keen enablers of your fitness goals! Talk to us today.