Change Your Plate: How to Balance Your Meals Without Worry

plate_food

Are your meals balanced?  Today, with all the nutrition information out there, it’s very easy to over think how to eat healthy and balanced.  Everyone seems to have  their own definition of eating “clean” and their own opinion on how to everyone else should be eating too.

The best advice I give my clients is this:   The best “diet” or meal plan is the one that works for you and you can live with.  Once you figure out that balance, it’s easy.  But figuring out what that is for you can be a very long and tedious process.  But if you strive to have balanced meals, you’re off to a great start.  Here are some basic steps you can take to get started.

First off, let’s define what balanced means.  For me, and for most people, balance means all macronutrients are present and accounted for – Fats, Protein, and Carbohydrates.

Some people really aren’t aware of what is considered a protein, a fat, or a carb so here are some examples in case you’re a little behind in Nutrition 101.

Fats – olive oil, nuts, avocado, nut butters, coconut oil, butter

Protein – fish, chicken, turkey, pork, beef, eggs

Carbs – fruits, veggies, breads, cereals, grains, oats, rice, pasta

How much of each is going to depend on your goals. But here are some general guidelines I try to follow:

  • Protein should be the size of your palm – this is a very generic rule but it’s universally accepted as the norm.  Take a look at your protein on your plate and compare it to your palm.  Is it close?  Is it way off?  Make adjustments and dig in!
  • Carbs should be in the form of veggies/greens – This is usually a salad or a piece of fruit.  Are you getting the recommended daily intake of 7-9 servings of fruit and veggies?  Most people don’t.  Just remember, no  one ever overdosed on veggies.
  • Fats are usually used as the cooking oils or dressings so they shouldn’t take up too much of your plate – Fats don’t make us fat.  They help make us feel full and we need those good healthy fats that contain omega-3’s.  Don’t ever be afraid of fat!
  • Your greens/veggies should take up a large portion of your plate.  Think of them as filler, literally filling up on veggies before you even stick a fork and knife in your protein
  • Your protein should take up the rest of the plate living very little room for “extras.”  I go over what those Extras are below.
  • Ask yourself if all macronutrients are accounted for.  What are you missing?  How can you replace something that’s missing?
  • If you’re already eating balanced, it might be a good idea to weigh and measure you food.  Many people use the “eye-ball” approach a bit too much and could be consuming more (or in some cases LESS) than what they think they’re eating.  Invest in a food scale and start measuring out your portions.  It’s an excellent way to review what you’ve been taking in and a small way to hold yourself accountable to sticking with your plan.

Eliminate the Extras

Think of “extras” as those foods that have little to no nutritional value.  Almost like decorations on a plate.  If you don’t care about having much balance on your plate, then go ahead and eat these.  But if you really want to strive for 90% balance, it might help to cut back or completely eliminate these “special occasion” foods.

  • Rolls, biscuits, breadsticks, muffins, etc.  You usually find these on the dinner table at restaurants before you even order your entree.  Not necessary to fill up on these!
  • Alcohol, sugary sodas, diet pop, juices.  You really want to think of these as “once-in-a-while” treats and never your beverage of choice.
  • Sauces, syrups, creamy dressings.  Find healthy alternatives or make your own.
  • 100 Calorie Snack packs.  Why are these considered extras?  Because I’d be willing to bet you’ve had more than 1 of these snacks in a given day.  They don’t fill you up because they contain little nutritional value and usually no protein.  Protein will help you stay fuller longer, whereas pre-packaged snacks leave you wanting more.

And don’t forget….

  • Where’s your water? Hydration should be a staple in your daily routine
  • Don’t scarf down your food.  Eat slowly and enjoy the meals that you make.  If you must, set a timer for 20 minutes and force yourself to eat slower.  You’ll be glad you did!
  • Think of each meal as a food opportunity.  Will your next opportunity get you one step closer to your goals?  Or will it deter from your goals?  Think and choose wisely.
  • How big is your plate?  If you’re eating your meals on a huge plate, chances are you try to fill that plate with food leaving no spaces in between.  Consider eating off of a smaller plate.  It can be a visual game changer!

A couple examples of balanced meals would be:

  • Grilled chicken breast on a bed of greens and a side of brown rice.  The salad is dressed with an oil based dressing.  The chicken is the protein, your salad/greens as well as the brown rice are your carbs and your salad dressing is the fat.
  • Egg white and Whole Egg omelet with spinach and sauteed in coconut oil with a side of oatmeal.  Your eggs and egg whites are your protein, your fat is the coconut oil and your carb is the oatmeal and the spinach.
  •  Even snacks can easily be balanced – Yogurt with some nut butter mixed in and a piece of fruit.  Yogurt is your protein, nut butter is your fat and the fruit is your carb.

Take these simple steps and make your meals balanced every time.  Once you get some practice preparing and logging your meals, it will become second nature.  Remember, eating should be a stress-free part of your day.  If you get off-balance, no need to worry.  Make your next meal as balanced as you can, and get back on track.  Print this post out and put it on your fridge.  Keep it with you or save it to your phone and refer to it the next time you’re trying to stay balanced.

Need help finding out how much you should be eating for your goals? I offer online coaching to assist you with this. Check out my package offerings to see which might work best for you!

When All Else Fails, Stop Trying So Hard.

Three-feet-from-gold

You know how many times you have to fail at something in order to be successful? I don’t know the exact number, as I’m sure it’s different for everyone. But let’s just agree that it’s probably a very high number. Most people just stop and give up at whatever it is they are shooting for because of numerous failures.

But what would happen if you just “sorta tried?”  Like a half-ass attempt? You’d probably get half-ass results. But wouldn’t that be better than NO results?

Here’s where I’m going with this argument:  What if people just stopped trying SO hard to be perfect all of the time with reaching their goal?

For some (relevant to this blog and myself) it’s always about diet. And eating and maintaining perfectly 100% of the time. I know this isn’t possible so I usually shoot for 90% of the time. But for others it could be their mission to find the perfect mate. Or for others, they really want to get a promotion at work. So we try and we work really really hard and we might have a good week or a good month or just a good day and what happens? We get zero results. We don’t lose an inch. We go on a ton of dates and find no matches. Our boss doesn’t notice all the overtime we put in. No change, nothing.

Now most people give up completely. Throwing in the towel after just a few attempts. Others might try again and and again and come up short again and again. But what if we just stopped trying SO hard. And we tried just a little bit? I’m talking minimal effort.

For the dieters – we aim for for even lower – 80% adherence. For the workaholics, we don’t stay at work until the wee hours of the morning. We just stay long enough to what MUST be done and nothing more. For the serial daters, we cancel our online dating profiles and just hang out with friends.

So see, once the pressure is off to be 100% all of the time, you can relax and let the process happen organically. The point is, you can’t possibly aim to be 100% perfect all of the time because something else in your life with lose attention and will fall apart – lack of sleep due to staying at work late, less money in the bank by going out on all these dates looking for Mr/Mrs Right, no social life because you can’t stick to your diet when you’re out with your friends.

When your energy is focused solely on this one goal, the rest of your priorities get a little lost and put aside. But when you step aside and relax a little bit, the pieces fall into place. This isn’t about giving up – it’s about giving just a PART of you to your goal and not your entire self. Just a piece of you. And when you start to get on a roll (losing an inch or two here, getting kudos from the boss once in awhile, having a few nice dates) you’ll be glad you never gave up completely.

Sometimes, all it takes is just a little bit of effort to make a noticeable change. It doesn’t have to be full steam ahead the entire time.

Becoming the Best Version of Yourself

 Did I really try my hardest today?

Maybe it’s the cold weather causing me to hibernate more than I’d like.  Maybe it’s seeing too many people on social media doing more than myself, who knows.  But I thought, in order to hold myself accountable, why not finish the day with a question?  I try to start my day with a statement such as,  I WILL do __________.  I AM going to ____________.  I CAN ____________.   It seems appropriate to end the day with a question – almost like a Review of Your Day.

Sidenote:  Although I’m speaking from a fitness perspective, this can still be applied to career or relationship or pretty much any goal you have.  Especially those New Year Resolutions.

Looking back at the past week, asking myself this questions, I was ON point with my meal plan from my coach.  I didn’t miss any workouts either.  So how can I repeat this?  How can anyone keep this train moving in the right direction?  I suppose it’s a combination of motivation and willpower and accountability from others.  But above all, it started with a plan.

I hear from many of my clients that although they have every intention of doing A, B and C in a given day, there are diversions and things that just get in the way and before you know it, they didn’t accomplish A B or C.  They haven’t even gotten the train out of the station and it’s already derailed.  And now they feel like crap and feel guilty and feel like giving up.

Here are some examples:

A meeting at work that went long, there goes your workout for the day!

Your car needs to be fixed so there goes your money that you wanted to spend on the new gym membership!

You oversleep so now you have to stop by the drive-thru or the cafeteria at work, there goes having a good home cooked meal!

Noticing a common theme in the above examples?  They all could have been prevented with a PLAN.  If you have a plan, you’re so much more likely to succeed.

Here’s some ideas on how to implement one:

  • How do we solve the meeting problem? How can we know when our boss wants us to stay late and work? We don’t.  So we have a plan to workout at a time when your boss has no control of your schedule – usually first thing in the morning.  Or a weekend.  There’s got to be some ME time in your life.  Several of my clients insert “Meeting with Jim” into their work calendar so they don’t miss a workout.  (Jim, like gym…get it?)  Even if you have to work late 5 days a week, if you have a plan to workout at a different time, it’s already done and you won’t feel rushed to squeeze it in.  Even if you only workout one day in a week, that’s something.  That’s an accomplishment.
  • How can you prevent a car that breaks down?  Or your child falls down and gets injured? (Think BIG expenses). Usually not preventable.  But your plan for this is your budget.   I’m a firm believer everyone/family needs a health budget.  This would be different or in addition to a savings account.  Coming from someone who knows what it’s like to scrape by, I know this is easier said than done.  The number one declaration I hear from ALL of my clients is “I wish I would have started this sooner.”  It starts with a health budget.  Save those dollars!  Saving up for a treadmill or a trainer or a good pair of running shoes or gym membership is a good first step.
  • What’s the plan for accidentally oversleeping?  This is probably the easiest one to do but also the one I hear the MOST excuses for:  Prep your food.  Prep your food.  Prep your food.  Prep your DAMN FOOD!!!!

🙂

Can you tell I’m slightly irritated passionate about this one?  It’s seriously the easiest thing to do EVER.  What’s the most common objection to it?

I know what to eat, I just don’t have time to make it.

Nope, not good enough.  You do have the time, you just don’t make it a priority in your life.  Goes back to the health budget.  If it’s a priority, you make the effort to get it done.

Stick “Food prep” in your calendar.  Literally write it down for a block of time for about 2 hours.

Go to bed earlier so you can wake up earlier and get it done in that time frame if you want.

Get off Facebook.  Take a social media BREAK.  Like a legit day or two break.

Make it a family affair and have the kids help out in the kitchen.  They’re going to eat the food anyways, right? Might as well start them young and get them learning some basic cooking skills like just chopping up veggies. If they are too young for that, how about mixing or just throwing stuff in a crock pot?  Or if you have OCD kids that love to be organized, how about getting them to weigh and measure out the food into zip lock baggies?  Seems like a mundane task but most kids I know are entertained by the smallest things.  Turn it into a lesson.  Teach them math or something, I don’t know.   Tell them:  “I need 6 ounces of chicken, in each of these bags.  If I need 6 ounces for everyday this week, how many ounces is that?”

Okay so I’m clearly not a parent nor a teacher but, I think you get my point.

If you have family that doesn’t eat the same foods you then yes, this will require some extra effort.   In my opinion, the easier option is just making stuff that everyone can enjoy, just decreasing/increasing the portions for them.

Picky eaters?  Try the “just try a bite” method.  Worked for me for about 15 some years since I was the pickiest child ever.  PB and J was the only thing I really ate but I would always have “at least a bite” of greens and meats that Mom made for me.  I got wise around age 25 by cooking food, the same time that I invested in a Personal Trainer I might add.

One of my clients recommended a couple books for those picky eaters so I’m passing on the information to my Mommy readers:  Bringing up Bebe:  One American Mother Discovers the Wisdom of French Parenting

I just love this review of the book: “Bringing Up Bébé is a must-read for parents who would like their children to eat more than white pasta and chicken fingers.”

Another one is called: Brain Rules for Baby: How to Raise a Smart and Happy Child from Zero to Five

Check them out and let me know what you think – and if you’ve read them let us know so my readers/followers can hear what you think too!

Speaking of babies, this all comes back to baby steps – small steps to accomplish a large goal.  One day at a time was made for goals such as these.  They can seem overwhelming, they can seem like you’re starting at square one but with just some effort, you can get there.  It might even take months or even years before your PLAN is in full effect.

But before you know it, you’ll get into that rhythm.  You’ll be THAT person that’s always prepared.  THAT person that always seems to have his/her stuff together.  THAT person that you look at or read about and think “Oh I’m sure that would never work for ME.”  Guess what?  It can.

You will be that person that ends your day with “Did I try my hardest today?  HELL YES!” 

And it will show!  You’ll be happier because you’ll be closer to your goals; you’ll be calmer because your stress will be lowered due to all the workouts you’re doing and all the good food you’ve been eating;  you’ll be happier because you’ve been spending your money from your health budget; you’ll be more confident because you put your health first.

As always, if you have any other ideas or suggestions for my readers who struggle with this same problem, feel free to comment and share this post with others who could use the boost!

Holiday Treats Healthified & Survival Guide

During my nutrition lecture I hosted yesterday, I baked a few recipes for my clients to try and these were all big hits.  I literally just searched for these on Pinterest.

Interesting things to note:

  • I made my own almond flour in my Vitamix blender by putting a little over a cup of almonds in there.  Just had to be careful to make sure I didn’t put it up too high or else turn it into almond butter. 🙂
  • I purchased coconut flour ages ago and finally found recipes to try them out on.
  • This was the first time I purchased and used coconut sugar – I will definitely be using it again.
  • The roasted banana and sweet potato mash tastes better the day after and tastes good cold OR steamy hot.  I spoke to someone who said they used orange peel and orange juice instead of the banana to make “mashed” sweet potatoes.

All the attendants of the nutritional lecture walked away with a “Survival Guide” for the day before, day of, and day after a holiday celebration.  It’s a great way to be held accountable, you can even email me afterwards to let me know how you did!  If you’d like to purchase this 3 -day plan you may email me at FromFitToFigure@gmail.com for a price for this download.  I’m always happy to share the knowledge!

In the meantime – enjoy these recipes!

Roasted Banana and Sweet Potato Mash – SkinnyMom.com

sweetpotatomash-224x300

Ingredients

  • • 3 medium sweet potatoes – cooked and peeled
  • • 2 large bananas, ripe
  • • 3/4 cup coconut milk
  • • 1/2 teaspoon ground cinnamon
  • • 1/4 teaspoon salt

Instructions

  1. Preheat oven to 375.
  2. Roast bananas for 10 minutes–then let cool.
  3. Mix together the potatoes, bananas, spices, coconut milk and mash until desired consistency.
  4. Serve immediately. (This is also great for baby food!)

Apple Coconut CrispDeliciousByDre.com

applecoconutcrisp.dbd_.pin_

Ingredients

  • 2 lbs of apples (i used 2 honeycrisps–yep, one pound each…now that’s a real apple!)
  • 1/2 cup (56 grams) organic coconut flour
  • 1/2 cup (50 grams) almond flour (make your own!)
  • 1/2 cup gluten free oats (*paleo substitution* use 1/2 c chopped pecans or slivered almonds)
  • 2/3 cup coconut sugar
  • 1/2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/2 tsp all spice
  • 1/4 tsp sea salt
  • 1/3 cup organic coconut oil
  • 2 tbsp organic flax seed
  • 2 tbsp egg whites
  • 1 tsp vanilla
  • 1 tbsp agave (optional)

Instructions

  1. preheat oven to 375
  2. core and slice apples (i used an apple corer, peeler, slicer i found for 10 bucks!)
  3. toss apples with a light sprinkle of cinnamon before placing in 8×11 (ish) glass dish
  4. optional lightly drizzle 1 tbsp organic agave over the apples in the dish (gives a more caramelized taste/effect without using brown sugar!)
  5. separately, mix the egg whites and the flax seed together and let sit until needed
  6. add all remaining dry ingredients together in a bowl and mix up with a fork
  7. next add melted coconut oil and vanilla along with the egg white & flax mixture
  8. mix together with fork until it creates a nice crumble
  9. spread evenly across the apples in the dish until completely covered and put in the oven to bake for 30 minutes.
  10. once finished, let cool for at least another 30 minutes or so.

Notes

**i recommend covering this dish lightly and storing in the refrigerator (if there’s any left over!) sealing it tightly will cause the crumble to absorb the moisture of the apples and it will no longer be crispy!

The World’s Healthiest Cookie – FoodieFiasco.com

These are bite sized! Teeny tiny bites!
These are bite sized! Teeny tiny bites!

Nutritional Info

*Update: There has been some question about the nutritional info, and for clarification, these having only 6 calories each is based upon a bite-sized cookie. If you only make 8 cookies out of this recipe to make them more traditional sized, they will have about 15 calories each.

Per bite based on 16 bites

Calories: 6 (about 8 or 9 with chocolate chips)

Fat: <0.5 grams

Ingredients

2 Tablespoon coconut flour

2 Tablespoon mashed banana or applesauce (I prefer banana. Personally, I think applesauce gives them too much of an apple-y taste. That’s just me.)

pinch salt

stevia or other sweetener, to taste

1/8 teaspoon baking powder

3 Tablespoon almond milk, or milk of choice

chocolate chips

Directions

Preheat oven to 350F.

In a small bowl, mix coconut flour, baking powder, and salt. Add in masked banana or applesauce and stir. Add in almond milk, one tablespoon at a time until fully incorporated. Stir in chocolate chips. Drop dough by tablespoon or teaspoon, depending on how big you want them, on a parchment lined baking sheet.  I used a silicone mat. Flatten the dough into cookie shapes.Bake in the oven at 350F for 10 minutes. Let cool before scarfing them all down.

Crustless Pumpkin Pie – Food.com

crustlesspie

Ingredients

    • 1 1/2 cups fresh pumpkin or 1 (15 ounce) cans pumpkin puree
    • 3 eggs
    • 3/4 cup Splenda Sugar Blend for Baking ( see NOTE)
    • 1/2 teaspoon salt
    • 1 teaspoon cinnamon
    • 1/4 teaspoon cloves or 1 3/4 teaspoons pumpkin pie spice
    • 3/4 cup heavy cream or 3/4 cup light cream

Directions

  1. Mix all ingredients together.
  2. Pour into a well sprayed pie pan.
  3. Bake at 350′ for 30 to 40 minutes.
  4. NOTE: DO NOT use Splenda packets

Coconut Flour Chocolate Chip Banana Cookies – DitchtheWheat.com

Banana-Chocolate-Chip-Cookies-1

Yield: Makes 18 medium sized cookies.

Ingredients

  • 1 fresh ripe large banana, (200 grams)
  • 1 large egg
  • 2 tbsp extra virgin coconut oil, (slightly warmed for easier mixing. Room temperature)
  • 3 tbsp coconut flour, sifted
  • 1 tbsp vanilla extract
  • ½ tsp cream of tartar
  • 1/8 tsp baking soda
  • 1/8 tsp sea salt
  • 1/8 -1/4 cup of chocolate chips

Instructions

  1. Preheat the oven to 325 F. Line a baking pan with parchment paper.
  2. Using a mixing machine combine the banana and the egg. Slowly add the coconut oil (coconut oil must not be hot or it will cook the egg. You just need to the coconut oil slightly warmed enough to mix smoothly). Add the coconut flour, vanilla, cream of tartar, baking soda and sea salt. Mix until smooth. Lastly add the chocolate chips.
  3. Using a spoon, drop 1 inch balls of batter onto the baking tray leaving space between each cookie. Use the back of the spoon to smooth the cookies to a flat cookie shape. *The cookies will not naturally flatten, you must do this manually.
  4. Bake for 40 minutes.

 

More than Before

May 26th 2012
May 26th 2012

I’ve posted a “Before”  picture on here previously but this picture above is really one that needs to be discussed.

It’s been a little over a year since this picture was taken.  In case it’s not obvious, I was a bridesmaid in my best friends wedding.  (I cropped her out for her privacy, but trust me when I say she was the most gorgeous bride….like, ever).

It’s so strange to look at this picture, NOW.

I don’t recognize myself.

But I don’t get sad as I look at this picture.  There’s no shame.  There’s no embarrassment.  Life was actually pretty good.

It’s just strange because I don’t want to forget how I felt when this picture was taken.  I want to remember that I did not look BAD.  This might be my BEFORE, but it could easily become my AFTER when this competition is over.

I’ll be honest, I hope it’s not.  I love the way I look now, but I was content looking the way I look in that picture.  I was satisfied.  I ate what I wanted when I wanted.  There was freedom to do that back then.

I celebrated birthdays with cake and ice cream and maybe some drinks.  I ate burgers and fries once in awhile.  I had pizza, I loved string cheese like it was going out of style.

I ate Peanut butter and Jelly for weeks at a time when I was feeling lazy.  I had salads with dressing that wasn’t measured out.  I went to baseball games and had hot dogs.

I went to the movies and had popcorn with butter and Buncha Crunch, my most favorite theater snack.

Yeah, I had veggies but only occasionally.

Yeah, I drank water, but only when I worked out.

Yeah I worked out, but only cardio and just SOME weight training for fear of breaking my foot again.

I was coasting….maintaining….perfectly content to just keep living my life that way.

But there was an obvious downside to this freedom:

I had zero self control.  There was no need to analyze every single piece of food that entered my mouth.  Who was keeping track?  Certainly not I.

I didn’t have the willpower to NOT eat everything that was put in front of me.  Any why shouldn’t I? There were no pics to send to any coach.

I hardly cooked my own food.  There was no reason to fuel myself properly for the workouts I wasn’t doing.

I never got enough sleep.  There were no early morning lifting sessions to be rested for.

I wasn’t doing any heavy weight training.  There was no motivation to get in shape.

Was it damaging me?  Maybe not.  Was it healthy?  Eh, not really.  Am I better off now than I was BEFORE?  Absolutely.

Although this experience is far from over, the physical changes are already obvious and that’s all great.

It’s the mental and behavioral changes that should matter most.

Here’s to 11 and a half weeks until my AFTER.

-Michelle

5 months to go

Or 159 days to be exact.   I wanted to have a special little “anniversary/countdown/I-can’t-believe-I’m-doing-this” post at the 6 month mark but life got in the way.

So much to update everyone on starting with the most exciting news:  I have booked a photo shoot for early June.  I’m really excited about this opportunity to showcase my progress so far.  I was feeling very unmotivated in March and earlier this month and this really was the goal that I needed to kickstart back into action.  Of course the photos will be posted as soon as it’s done and available. 🙂

Secondly, I joined a BLT Challenge courtesy of Nicole from Curls & Whey Training.

What’s BLT you ask?  Well it stands for Bites, Licks and Tastes.  Those little cheats, as little as they may or may not be, do add up.  For the average person just trying to shed a few pounds, do they make a difference? I would answer that it depends.  For someone like me trying to compete and get ready for a photo shoot? They absolutely matter.  Because in my mind I might say “Just one dark chocolate square won’t hurt.”  But guess what? I don’t have just one. I might have two or three or half a bar.  So what happened to “just one bite?”  Yep, it adds up and makes a difference probably more mentally than physically.

The challenge consists of teams of 3-4 people who pay a small fee that will go towards the prizes for the winning team.  You must record every BLT you have over the course of 2 weeks.  Just two weeks.  If you do have a BLT, you must pay a $1.  What’s just $1?  Well, again, small price you might say.  But after a few bucks, they add up to more $$$ correct?  Hmmm…are you getting the point?

The challenge officially started today and so far I am at 100% compliant with my plan.  Speaking of my plan, I’m trying a new plan out from a difference coach for now.  This particular plan incorporates what’s called Carb Cycling.  Two days of low carbs, 1 day of moderate carbs and one day of high carbs.  Then you start over with your low carbs.   I’ve done it for just a week and feel incredibly better.  I’m not feeling inclined to cheat (nothing to do with the challenge), I feel fuller longer, I’m not staring at the clock wondering when my next meal will be and I feel more alert than before as well.  I’ve also changed my workouts slightly to incorporate less steady state and more HIIT.  I think the combination of both of these is starting work very well.

Speaking of temptations and lack of cheating, one of our members at the studio brought in THESE the other day.

The Devil.
The Devil.

Ummm…Hello there sugary deliciousness, nice to see you again. Peanut Butter Chocolate Chip Cookies.  Home made.  Soft batched. Free.

I somehow managed to have zero of these.  But here’s the best part – I didn’t exactly want them.  Yes, I told one of my male co-workers to eat them so I wouldn’t.  Yes I smelled them.  Yes they were described to me as being AMAZING tasting.  But perhaps it helped that they were brought in to work when I was just a couple hours away from the end of my shift.  Or maybe it helped that I had JUST finished eating Meal #3.  Or maybe it was the carb cycling taking effect.  All I know is that I avoided them and they were not at work the next day to stare at me for 6 hours.

This is what we call a Non-Scale Victory, or NSV.  This was a huge NSV.

Lastly, I’ve been getting some really sweet feedback on this blog as of late and I just want to say thanks to all of you who read my stuff.  I know alot of you read it without commenting and that’s quite alright.  I’m happy to inspire as many people as I can!

Not to close on a negative note but I must share that yesterday morning I was surrounded by cancer.  Three items were on the kitchen table – The Plain Dealer, Experience Life Magazine and a letter addressed to my Mom from the American Cancer Society Relay for Life.

The Plain Dealer headline was about Cancer Clinical Trials and showed the journey of a 58 year old brain cancer patient, EL Magazine has a story about “A Healthier Way to Fight Cancer,” and lastly the piece of mail.

I hadn’t read the article in EP…I skimmed through the PD article…but I did open the letter.  I’m not sure what I was expecting to see or read but nothing could have prepared me to read the words “Dear Cancer Survivor.”

It was like a punch to the gut.  I was literally surrounded by all this literature that was a stark reminder of my Mom’s struggle and passing.

As much as it sucked to read all of this, especially at a time when I wasn’t expecting to read it, I had to look at what the message really was:

That there is hope (trials), there is a more holistic way to prevent it (integrative oncology according to the article you can find here) and there are survivors out there still raising funds for a cure (Relay for Life).

So to end on a positive note – Here’s to hope, health and happiness.

-Michelle

Why are you doing this?

Consider this your pep talk.  Even if you don’t need one right about now, this is a great read for anyone to stay committed to their goal of getting in shape this year.  You know I hate the word “resolution” and I prefer the word “commitment” instead.  Just reading this should get you back in the saddle….back on the wagon (or off the wagon, however that saying goes)…whatever analogy you prefer. 

Just read it and go workout, go cook something healthy, go COOK period.  Do some sort of activity.  Inspire someone else along the way.  If you need a reminder of WHY you’re at the gym on a Saturday morning or a Friday night, remember this note from BodyBuilding.com’s CEO:

I’m angry.

 

I’m angry because fat doctors exist.

 

Every day they go into work and deal with patients that are in pain and dying from complications related to being obese. They see in gory detail what diabetics have to go through after their first amputation. They listen to crying fathers that had a heart attack while simply playing with their kids. They comfort family members after their mother died from heart disease, the nation’s number one killer.

 

And when they leave the hospital, tired from helping so many sick and overweight people, they eat junk food. They skip the gym. They take the elevator. They go home and sit on the couch. They are a terrible example for the people they are trying to help.

 

I’m angry because it’s considered kind if you bake cookies and cakes for your family.

 

If you help your family to die a little earlier, to be a little more depressed, to have to deal with low energy levels, to have to get on medication for high cholesterol, to be stuck in bad eating habits for life, then you are thanked and considered a good person.

 

I’m angry because you are considered a mean parent if you don’t give your kids candy and sweets on a regular basis.

 

Children went hundreds of thousands of years without candy, but in today’s society, it’s borderline considered child abuse to withhold it from them. You would go to jail if you gave them a single cigarette (which won’t do any immediate harm), but if you kill them slowly with sugar, you are a good, loving parent.

 

I’m angry at gyms.

 

They know you aren’t going to keep showing up. They count on it in their business plans. If you don’t show up for a few weeks, do you get a call? Do they even notice? They exist to help you get into shape, and they are purposely failing and it’s our fault. We demand the lowest monthly cost, so we get the bare minimum in exchange.

 

I’m angry with large health associations that don’t address the actual issues.

 

How is it okay to sell Jumbo Cookies Platters, which include a cookie recipe with brown sugar, on your site to raise money? You don’t get it. Most health associations are focused on treating the symptoms with drugs, rather than doing the hard work of prevention. They are afraid to tell their members to change their lifestyle.

 

I’m angry that food companies make their food look healthy.

 

High fat and high sugar products promote “whole grain” or “high in vitamin C” on their packaging, creating a false sense that these products are healthy. 100 Calorie Packs (which are just junk food in small packages) make you feel like you are doing the right thing for your body. Subway restaurant appears good for you, but most people pack on mayo, bacon, cheese and white bread and a side of chips to their “healthy” lunch. If you show up at the office in the morning with an Oreo milkshake, you are unhealthy, but show up with a Starbucks Frappuccino, which is basically the same thing, and you are just having your morning coffee.

 

I’m angry that the media is constantly bashing vitamins, protein powders, and nutritional supplements.

 

The studies that show they work are multiplying, but you wouldn’t know it by reading the news. Out of shape journalists mostly promote the ones that show supplements in a negative light. Consumers deserve the truth.

 

I’m angry with all of the hucksters selling their latest fad diet book or miracle fitness program.

 

Not a day goes by that I don’t have somebody ask me about some new diet program that was just released. They are looking for the easy way to the body they want, and they don’t want to hear that it takes actual hard work and lifestyle change. It’s not rocket science; bodybuilders have been transforming and preparing for contests for decades. We know what works. The infomercials try to sell us the quick fix, and once we get it into our heads that we shouldn’t have to work for the life we dream of, we keep searching for the next miracle.

 

I’m more than just angry. I’m sad.

 

I’m sad when I hear about somebody’s family member that died too young. I’m sad when I see the number of prescription medications that people are taking on a daily basis due to their lifestyle. I’m sad when I hear that obesity is continuing to rise. I’m sad that our children will be the first generation to live shorter lives than the previous one. I’m sad when I see somebody start a fitness program and give up within weeks. I’m sad when I see people I love struggling.

 

I’m sad that the couch is winning.

 

It doesn’t have to be this way. That’s why today I’m asking for your help.

 

Help me change it. Help me turn it around.

 

It’s possible if you understand that willpower doesn’t really exist. It’s not just about discipline and sacrifice. It’s about habit change. It’s about resetting norms. It’s about education. It’s about setting up your environment to make fitness easy. It’s about social accountability and helping your friends. It’s taking one simple step at a time, not setting yourself up to fail with drastic change all at once. It’s about setting goals and tracking your progress. It’s about long-term behavior change, not outcomes.

 

Don’t accept the things that make you angry in society. Don’t sit back and watch. Do something. Say something. Help someone.

 

Can you personally commit to health and fitness in 2013? Can you do it publicly to let others know that you are going to be part of the revolution? Sign our Facebook Commitment Wall Tab with me. Ask a friend to sign it. One person at a time, we can make a change.

 

Sincerely,

 

Ryan Deluca, CEO Bodybuilding.com

Although you don’t need to sign the Commitment Wall on Facebook, you can make a public commitment by using social media to declare that you are BACK AT IT.  Or even if you never stopped, just reinforcing your commitment to your loved ones and friends that you are STILL IN THIS is a great way to be held accountable.

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