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Holiday Body Blitz 2010: Focus on Weight Loss

Posted by Jeanne m. Schmit, pharm. d. on Wed, Nov 10, 2010 @ 05:53 PM
  
  
  
  

weight lossWelcome to the 2010 Holiday Body Blitz! This blog is where you'll get ongoing information about how to achieve your fat loss goal; info about diet, exercise, supplements, and your thought process.

Participate by making comments, sharing your experience and/or asking questions.

Get Started Checklist:

  • Diet: Start using the hunger scale with every meal (look at past blog about Hunger Scale). Main focus is to get roughly 20 grams protein in your breakfast. Start to understand what 20 grams of protein looks like and start gathering your sources. Any of you willing to share your breakfast ideas...containing 20 gms protein, carbs and good fat? Share by commenting below.
    weight loss
  • Fueling for exercise: Keep a highly digestible source of protein available for your muscles before and after working out to minimize muscle breakdown. Review your kickoff sheet to be sure you're fueling properly.
  • Schedule your exercise. Move it high on your priority list for the next 6 weeks. You may need to leave work early, tell your friends "no" or skip a favorite tv program. Exercise is not usually convenient.
  • Choose the right exercise for you: 80% of your weight loss will come from your diet. Use exercise to re-shape your body, add muscle tone, improve your posture, give you many other health benefits, and to work synergystically with your diet to enhance your weight loss. 

    Think outside the box and pay attention to how you feel. Exhaustion and pain are signs of something not right. For example, Restorative Stretch could enhance your weight loss if it helps you feel wonderful in your body, calming and relaxing you so you take better care of yourself and make better food choices and sleep better.

    Don't get caught up thinking that only very high intensity exercise will help you lose weight. It depends on the person.

Housekeeping:

  1. When you're ready to get comments on your food/exercise diaries, put the diaries in your folder, and move your folder to the bin labeled "comments please". Once we're done making comments/suggestions, we'll put your folder back in the alphabetical piles.
  2. For everyone's breathing pleasure, wear clean exercise clothing and deodorant. If you have stinky feet, clean them off in the restroom or put on a pair of clean socks for your class.

 Now, share with others your great protein breakfast ideas...

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Comments

I've been making smoothies for breakfast the past few days. Usually, mine consist of some frozen fruit (strawberries and blueberries this morning), a scoop of chocolate protein powder, a tablespoon of peanut butter, 1/4-1/2 cup of Greek yogurt, and a dash of milk. Delicious and fast! 
 
A couple other go-to breakfasts for me: 
- a cup of plain Greek yogurt with a small handful of almonds and fresh fruit 
- 1/2 cup of rolled oats, 1/2 cup of milk, small handful of almonds or tablespoon of almond butter, ground flax seed, and dried or fresh fruit. For an extra protein punch, mix 1/3 scoop of vanilla protein powder with a little water or milk and pour over oatmeal as a "glaze" after it's done cooking.
Posted @ Wednesday, November 10, 2010 10:23 PM by Bethany
Thanks for the tips, Bethany. I'm going to try them! I've been eating 1/2 c yogurt with berries and wheat germ. It's yummy and filling, especially after taking the colon cleanse glass of fiber and water! I find myself not wanting to eat much at all after taking the colon cleanse fiber! It's quite filling!
Posted @ Thursday, November 11, 2010 9:14 AM by Karen Valerio
Breakfast is often the hardest meal to get the necessary 20 grams of protein. Many people are eating yogurt with fruit or a bowl of cereal with milk, but this is mainly carbohydrates! As a rule of thumb, milk, cheese, and yogurt are not good sources of protein. Also, cereal, fruit, vegetables, oatmeal, and bread do have some protein in them, but not enough to count them as a protein source. 
 
A few sources of protein for breakfast: 
 
-1 cup cottage cheese 
-1 cup GREEK yogurt (this has more protein than regular yogurt) 
-20 grams protein powder in a smoothie 
-2-3 whole eggs - scrambled, hard boiled, omelette, etc. 
-3oz meat - ham, turkey, chicken, beef, etc.(not bacon every day) 
 
Combine your protein source with some good carbs and some good fats
Posted @ Monday, November 15, 2010 4:39 PM by Lucy
Those dairy products Lucy mentioned below (skim milk, yogurt) DO have protein in them. But they have proportionately higher sugar and carbs than most people should be eating. The carbs are simple sugars rather than longer lasting carbs such as whole grains or starchy veggies.  
 
The idea is not to get all your carbs from yogurt and milk and fruit because they're simple sugars (even if you have plain yogurt). Many people are adding fruit and fruit juice to this....even more sugar.  
 
What's wrong with sugar? 
 
It spikes your blood sugar, increases your insulin level and you store fat. Then your blood sugar falls and you need to eat again. 
 
Try making beef stew in your crock pot overnight and have it for breakfast. Veggies and all. Be sure to put some olive oil in your stew.  
 
It's faster than cereal.  
 
See how your day goes when you fuel like this in the morning.  
 
If you're confused about what sources of starchy carbs to choose (instead of the simple sugars from fruit, milk and non-Greek yogurt and alcohol), here's a short list:  
 
Ezekial bread, wild rice, sweet potatoes, 5 grain rice (available in the studio from May Yu) are examples of complex carbs.  
Posted @ Monday, November 15, 2010 5:14 PM by Jeanne Schmit
I'm glad you suggested eating beef stew for breakfast. My favorite breakfasts are "dinner" foods like chicken and vegetables, steak and green beans, beef chili, etc. Not only do I get some good-quality protein right away in the morning, I also get in some of my vegetables.
Posted @ Tuesday, November 16, 2010 6:08 PM by Lucy
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