Workout: 45 minutes on Treadmill at Rush at 6:20am with intervals of speed and inclines, and an evening class at Fitness One (not sure which one yet!)
Food:
Breakfast: Egg, cheese, and mushrooms sandwich on Flat Out Hungry Girl Fold It Bread: 276 Calories, 23g Carbs (19 net), 25g Protein, 4g Fiber, 11g Fat, 574mg Sodium, 2g Sugar
Morning Snack: Activa Yogurt and ½ a Banana: 155 Calories, 28g Carbs (26 net), 5g Protein, 2g Fiber, 2g Fat, 45mg Sodium, 20g Sugar
Lunch: Turkey, greens, and mustard on Flat Out Hungry Girl Fold It Bread: 210 Calories, 22g Carbs (19 net), 20g Protein, 3g Fiber, 5g Fat, 830mg Sodium, 2g Sugar
Afternoon Snack: Carrots and 2 Tbsp. Hummus: 100 Calories, 16g Carbs (12 net), 2g Protein, 4g Fiber, 3g Fat, 225mg Sodium 5g Sugar
Dinner: Chicken Breast and a salad with 1/3c. shredded cheese and vinaigrette dressing: 390 Calories, 3g Carbs, 41g Protein, 0g Fiber, 20g Fat, 920mg Sodium, 1g Sugar
Total Nutrition Intake:
1,131 Calories
92g Carbs (79 net)-àthis has been my lowest carb intake to date!
93g Protein
13g Fiber
41g Fat
2,594mg Sodium
30g Sugar
After my workout this morning, I felt great. I’m not sure what it was exactly but there was this feeling of mental and physical strength that ran through my body. Tomorrow is my 3 week mark of my fitness and nutrition journey and I feel confident of where I am at this point with my goals.
Tips from the Nutritionist
This has taken me a little while to post but I am finally going to review what Ashlie and I went over in terms of my nutrition a couple weeks ago. It was a really great meeting and I felt better educated about what I was eating when I left.
First, we took my measurements. I weighed in at 129 pounds, 23% body fat, and 21.5 for my BMI. The only thing I feel could be inaccurate is my body fat percentage. I got this measured at the Rush a few days after and they measured me at 17% body fat using two different methods. One was the pinch method and the other was a scale similar to what Fitness One used. I’m not sure exactly what to think about this but I am assuming I am at least between these two numbers and when I re-measure myself, I will make sure to do so at both places and hopefully see both numbers go down.
Next, Ashlie and I sat down and she took a look at my food journal so far. Overall, she felt I was doing really well with what I was eating and how I was keeping track of it. There were a few things that she pointed out on my diet and a few suggestions that she made as well.
For me, Ashlie said I need to pay better attention to my carb level. One tip she gave me was to cut my bananas in half when I eat them. This is because bananas are good for you but they are also high in carbs and natural sugars. This is one way that I could lower both of those levels while still getting all the great nutrients that bananas have to offer. I have found this to be very helpful for me because bananas are very easy to divide and I feel just as satisfied eating a half of one. She also had a couple other suggestions for products better with carbs. One is a taco wrap by Ole that is high in fiber and protein and lower in carbs compared to the multigrain one I’m using now. There is also other kinds of Kashi go lean granola that could be lower in carbs as well (Honey Almond Flax).
Here is something else I learned about carbs: When you eat carbs, your body breaks them down into simple sugars. As the sugar level rises in your blood, the pancreases releases insulin which is needed to move the sugar from the blood into the cells for energy. Therefore, your body needs carbs for energy. But there are bad carbs and good carbs. Good carbs include whole grains, fresh fruit and vegetables. Bad carbs would be white bread, candy, etc. Your body needs carbs for energy but if it had too much or you eat it later in the day then your body will start storing your carbs which is what adds on the weight. As I started to learn about this and let it sink in, it makes perfect sense why you really need to watch your carbs when you are trying to lose weight.
So the main message with carbs is to try and find things low and carbs and make sure you are always eating good carbs and not bad ones. Ashlie also suggested to try and keep my afternoon snacks and dinners as low in carbs as possible. This is because in the evening you typically slow down and don’t need as much energy. So if you eat lower in carbs then your body won’t store the unnecessary carbs that it won’t use for the rest of the day. Makes sense!
Ashlie talked to me about keeping my protein level high for my muscles which I did know about ebfore. She also told me to be careful with dairy products. They are hard to stay away from but when you do eat them, she said, try to keep it low in fat and small portions especially with things like cheese. Ashlie talked to me about keeping low sodium levels because that is a big thing that can cause weight gain (like I mentioned in my earlier post). One tip she gave me was when I use beans, to rinse them off so that it takes away some of the sodium that comes along with canned beans.
We also talked about fruit. She said that it is good to find low-glycemic fruit like berries because they help shrink fat cells.
When you see the different types of fat on nutrition labels, the one that starts with “mono” is a good kind of fat. Peanut butter has this fat in it and it helps to boost metabolism and burn fat. People use it to lose weight actually.
Ashlie reminded me to keep drinking a lot of water because when you’re dehydrated, you will store more fat.
I also learned to make sure my snacks in-between meals is under 200 calories. If you eat more than 200 calories for snacks, it will confuse your body and slow down your metabolism.
I talked about net carbs in an earlier post but I wanted to add more about it here. Ashlie told me that your net carbs are basically what your body recognizes. Remember, that net carbs come from how many carbs are in something minus the amount of fiber that is it. The number that you get is your net carbs or how many carbs your body recognizes to use for energy.
I know that was a lot of information! I hope it was helpful if you are reading this J
Happy Tuesday!
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