Here is my weekly update on my meals, exercise, and recipes. RECIPES AVAILABLE HERE (UPDATED FOR WEEK OF MAY 6) Customizable DAOFitlife Meal Plan and Grocery List Links- Week 10 Customizable…
We are going to talk about portion sizes. I categorized this as a saboteur because I have seen many cases, including with me, of eating nothing but healthy whole food and gaining weight. It is SO frustrating.
The only explanation lies in CICO, Calories in = Calories out (read my cardio post for more explanation and breakdown of CICO). Portion sizes matter in this equation. And thanks to Supersize menus, we have a skewed view of what they should be. So I will use this article to understand the problem, and then offer a guide to retrain your brain – which is what I had to do after being brainwashed by the skewed portion size saboteur.
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Week 9 of DAOFitlife meal and exercise plan has a few new twists. This week I have tweaked my diet in two ways:
I am starting to eat a little early breakfast before my workout. I do this by either eating a few bites of my oatmeal mix half an hour before my workout, or eating a date and a few nuts beforehand. A Medjool date is fairly big and good for a burst of instant energy. In my article on pre and post-workout nutrition, I outline the pros and cons of eating before the workout. I am going to as an experiment see how much my workouts actually benefit from eating a little beforehand.
The other major tweak to my diet has been NO SUGAR SUBSTITUTES. That means not just no artificial sweeteners, but also no “natural” zero sugar products like Stevia or Monk Fruit. This is purely a theory that I am testing, but I believe that these substances are robbing my body of energy I need from actual carbs and making me crave the sugar that I am not getting. In my post on protein bars, I rave about the “fake sugar” and its effect on our insulin sensitivity. Even though at first glance stevia and monk fruit may not have the same effect on insulin resistance, I believe that they are having a “sugar fake-out” effect on me.
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…into your diet.
In my PFFCW formula, the second F is for fat. And I resisted it for years. Now that the stigma has been shattered, I realize that fat is essential to feeling good on the inside and out. Let’s find out why.
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Note: Please consult a physician before pursuit of any exercise or meal plan. This is solely intended as a meal and exercise diary, and is not prescriptive. T-1 month until…
We all know the famous nickname for Whole Foods - Whole Paycheck. I do not get my staples from Whole Foods, but there are a number of speciality items that…
As promised in my post on drinking calories, here we have a guide to the shrine of corporate existence: Starbucks. This article will give guidance on what NOT to order from Starbucks, and what to order instead.
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Drinking right is just as important as eating right. I have encouraged tracking calories and food intake throughout the day. One reason this is a good practice is because people…
In my previous post on drinkigng calories, I warned against the downsides of sugary sports and energy drinks. Of course, I have an alternative. This is the list of my top 5 natural morning energy drinks to get your mojo going and start your day. All of them not only wake you up and energize you but have great health and weight loss benefits.
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On a weekly basis I update my meal and exercise plan google sheets so you can see real time what I eat, drink, and how I move. You can download…
On a weekly basis I update my meal and exercise plan google sheets so you can see real time what I eat, drink, and how I move. You can download…
Many professionals are under the misimpression that the fact that they may not have time to work out an hour a day means that their fitness prospects are doomed. FALSE.
On the flip side, the part of the population that leads the Peleton board every day may believe that this is all they need to do to get shredded. FALSE.
What’s missing in both of these assumptions in the fact that there are 24 hours in a day, and even if we use one of them to run 6 miles, do a bootcamp class, or rock the weightroom, there are still aboutt 15-16 hours waking hours in the day. And what you do in THOSE hours is what drives your fitness destiny.
I am going to talk to you today about NEAT – what it is, why you need it, and how you can use it as “insurance” for being active every day.
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In order to survive a professional career and be domestic, I have become a “Trader Joe’s chef”. Which means, I buy stuff at Trader Joe’s that I can throw together in rando combinations and somehow make it delish. It’s a skill I developed after years of shopping at the Trader Joe’s in my neighborhood (the West End, in Washington, DC) on Friday nights when I was single. I’d leave work around 7 or 8pm (#consulting life) and take advantage of the fact that the Trader Joe’s would be empty so that I could do my shopping and explore the aisles with no lines. Week after week spent poring over ingredients and chatting with the staff who knew me on a first name basis resulted in building up a repertoie of Trader Joe’s meals to put on my menu.
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You may have noticed in my meal plan for last week I had a lot of fruit on the menu for breakfast. Well the reason why is that I decided to try the “food combining diet.” In this post I will cover what that is and what my experience was.
In my post overviewing different diets, ,I didn’t cover every diet under the sun. There is always something new to discover, and I did that just last week when I ran into the “food combining” diet. I tried it for a week, and I am writing about what happened.
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Earlier we explored what kinds of foods you can eat a lot of without gaining weight. Now let’s turn to the stuff that makes the food GOOD – the condiments. Sauces, dressings, and syrups can make or break a meal. Especially if the food you are eating is low on fat, oil, or sugar, something extra to enhance the flavor will help you derive better satisfaction and get less hungry later.
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First, let me qualify that the purpose of this post is NOT to rain on your parade and tell you that any of these foods are off limits. As you…
On a weekly basis I update my meal and exercise plan google sheets so you can see real time what I eat, drink, and how I move. You can download…
We are getting warmer weather, and you know what that means - BIG SALADS! We can't talk about salads without talking about salad dressing. If you want a healthy salad…
On a weekly basis I update my meal and exercise plan google sheets so you can see real time what I eat, drink, and how I move. You can download…
Have you ever called a friend after going to a flash sale and crowed how much you bought for so little money? That feels GOOD, right? Let’s explore how we…
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