Archive for the ‘Food’ Category
Shifty Fitness Update
It’s been a couple months since an update, and I’ve got some good news. Things are working.
I haven’t lost as much weight as I’d like, but I know that weight isn’t the biggest factor. Though my weight has stayed pretty stagnent around 210 pounds, what I have lost is fat! Muscle weighs more than fat, so even though my weight didn’t change, I gained muscle! Read the rest of this entry »
I’ve Reached Nerd Fitness Diet – Level 5!
Level 5: No Pasta, No Sweets
I have a pretty good grasp about what’s healthy food and what’s not. I’m a smart person and I have made a few key changes to how I attack my daily nutrition.
Liquid calories have been removed for a while now. I now crave water as much as I used to soda!
For at least 6 days a week, I am no longer eating pasta, bagels, muffins, or other empty calories.
Candy and sweets are a VERY rare occasion. AKA ordering dessert after dinner is a treat every two or three weeks (instead of almost nightly).
Every meal has a quality protein source, and every meal has a vegetable. I’m still eating things like rice, potatoes, and some bread (though I’m cutting back on those things in favor of more protein or vegetables in some cases).
I can rank up to LEVEL 6 when: I have gone 12 out of 14 days without eating bread OR pasta, and 12 out of 14 days with a vegetable in every meal I eat. Read the rest of this entry »
Beginning Nutrition
- Make Life Long Changes
- Practice Mindful Eating
- Focus On Real Food
- Sugar Is The Enemy and So Are Liquid Calories
- Don’t Have Cheat Days
When eating, just eat! Be mindful. And avoid trying to multi-task while snacking or even eating full meals. See if you can catch yourself this week in the moment and be intentional about popping out of it!
Next, before you eat any food, give it’s list of ingredients on the label a quick skim. You don’t even have to change any eating behaviors at this point, just be aware of the ingredients that are in some of the common foods you are eating.
As we progress in the coming weeks, we’ll want to compare foods and get to more and more *real* foods. In general, the less ingredients listed in the food, the better.
When you are making an unhealthy food choice, be aware of what you are doing, but don’t punish yourself or call it a “cheat”. Say “I am making the choice to eat this food item, but the next choice I make will be a healthy one.”
No More Processed Sugars
Since I was a little kiddo, I’ve never been skinny. I didn’t know that the sweet tooth I’ve had all my life is a big factor to this. I’m not huge, but I can lose some weight and to do so, I’m going to start by cutting out processed sugars as much as I can. If someone makes me a tasty treat, I’ll probably still partake, but candy in the office, sods, and the like will be avoided. This also goes for cocktails that I generally enjoy as they usually have sugary mixers involved.
