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Velma's LeanZine, Issue #008 -- June - Summer, summer, summertime!
June 03, 2013
Ok, I've given up...
..at least for now. Yes, I'm still trying to figure out how to make this quiz work.
I'm recomposing this quiz with tools from my web host provider. I've just come to realize I have this in my capacity to do this. I'm sure by now you're just chomping at the bit to see what's on the quiz! LoL! I feel like the girl who cried quiz.
My friend in the picture above says it all about how I feel about the whole situation. Survey Monkey are the most kindest helpful people on the planet, but this makes me feel worse as I continue to scream at them when it's not working especially when it's probably operator error.
Seriously, it's really a great learning tool to see what you know (or don't know), so I will try my best to get it together to get it to you in one form or another. I promise not to mention it again until I can have it in front of you;o)
Having Your Cake And Eating It Too: Your Cheat Day, Part 4
Okay, so let's begin to wrap up this series about the cheat meal.
As promised, let's first tackle the notion of structured eating so you don't go eating all willy nilly. Here are some rules that you can apply to your diet at least 80% of the time.
Stick to whole foods only.
This entails foods that are prepared as close to their true form as possible. If you must buy something packaged, then a good rule of thumb would be to stick to things that have 5 ingredients or less, preferably something you can pronounce and recognize as a food substance and not something that has been manufactured. If you really think about it this rules quite a few things out if you just follow this alone. Think about it, this narrows your choices down to just lean cuts of meat, fish and poultry, all vegetables and fruits, and whole unadulterated grains and potatoes.
At the very least eat 4x's a day.
There really is no way around this if fat loss is your goal. It doesn't have to be full fledged meals, but grazing isn't really a good idea either. Grazing implies that you are just picking throughout the day rather than being responsible for purposely putting a meal together.
Have the cheat meal whether you want it or not.
The notion that you should work in a cheat meal is actually good for your body to have the fluctuations in the caloric intake. Just like with exercise, your eating needs variations just as your exercise plan does in order to get the most out of your body. You cannot get fat in one day and as long as you're doing what you're supposed to be doing 80% of the time, then you are on the right track.
If you have a few bad days, get right back on the horse.
If you should happen to falter more than one day or meal per week, DO NOT try to spend the next few days avoiding all carbs to "make up" for your blunder. This tends to backfire every time. I've seen many people try to get away with this and it's a travesty. Just get back to eating well as soon as possible. Don't try to out-exercise what you've eaten out of guilt or self-hatred.
Always pair a protein with a carbohydrate.
Try to pair a protein with a carbohydrate every time you sit down to eat. (Some examples would be, steak with vegetables, yogurt with berries, boiled eggs with oranges, sea bass with sweet potatoes) Take note, I said sit down to eat. Far too many of us are eating in the car, standing in the kitchen, or God knows what else. Give it some worth and spend some time with it.
If you pair a protein with a carbohydrate, you will always have a slow drip of constant energy.
Make your food taste good.
I'm convinced that if you don't know how to cook, or at least aren't willing to learn, you will always be fat, or not have the body you want. You either have to have the money to pay for the convenience to have your food prepared the way you want it, or you have to get off your duff and do it yourself and become extremely efficient at it.
I've been at this for a minute, and I can honestly say that I an just now getting this. Honestly. I have just only begun to recognize that if I want to be fit for the rest of my life, that I have to commit to put the time in for the rest of my life. What a shock. I know that sounds silly, but once you cross over into that revelation, your mind will start to find ways to make it easier on yourself. My goal is to share more and more of this evidence as time goes on in this e-zine and on my website.
Drastically reduce, or eliminate all simple carbohydrates.
I know, I love sweet things too, but nothing good can come of it. Simple carbohydrates are extremely addictive and perfectly useless in our diets. When you get too much and your muscles and liver have enough stored to be readily available for energy, the overspill from that becomes fat on your body. Simple sugar is a quick energy, so we have to also consider the complex carbohydrates in your diet that also fight for that storage space in your muscle cells and liver.
Record/plan what you eat.
Recording is important, but not as important as planning what you're eating to begin with. When you plan you are forced to think ahead and you are more likely to stick with what's on your planned menu than you are with writing it down as you go. Choosing foods as you go through the day is a sure-fire way to get off plan. Know before the day starts what you are eating and then eat only that.
Do aerobic exercise 5 times a week for at least 45 minutes.
Did you really need me to tell you that exercise is a very important part of this equation? Can I just throw it out there that walking is not really an affective exercise? Oxygen debt is your friend when you are doing aerobic exercise. For a complete explanation, go here.
Lift weights using exercising all of your muscle groups for at least 2 days, at most 3.
Again, this is probably something you are hip to. Building muscle is crucial if fat loss is your goal. Muscle is the only site where fat is burned from the body.
Saturday, June 29th I will be doing a charity Spin for 90 minutes at the Arena District Athletic Club. The class begins at 8:45a. If you are interested in participating, please contact me (see below). I would love to see you there. You can also sign up at the club, the roster is on the table to your immediate right upon entering the club, you can't miss it. It's sitting in front of my picture.
The least you can SPIN is 45 minutes, so you can share a bike with someone. It is already half full and you do have to sponsor me per minute that you intend to ride. There will be a goody bag for you if you participate. You can also just donate if you want to. The charity is Operation Feed.
I hope to see you there!
Next month I want to cover some topics I keep getting asked about:
Do we really need carbohydrates?
As always, if you have any comments, thoughts, or questions don't be afraid to CONTACT ME!!
In the meantime, please take care of yourself. You're worth it and you deserve it!
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