Here is my weekly update of my meal and exercise plan. First, here is a roadmap of all the documents I update. Ideally you will want to use a personal gmail account to access the google sheets. Otherwise, you can also download the documents in PDF or excel format if…
Pre and post workout nutrition is so confusing. A simple google search yields over 30 million results. You don't have time to read all this and figure it all out, so I did it for you. For this article, I interviewed Neda K, an elite trainer with Equinox for 10…
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 DAOFitlife Meal Plan and Grocery List Template Google Sheet (updated for week 10)Downloadable DAOFitlife Meal Plan and Grocery List Template Excel…
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 I am a bridesmaid in a wedding. This is mainly post-Easter remorse, but I am doing a sugar detox -…
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 regularly make my list. I will also make recommendations about what type of produce and vegetables to buy at WF.…
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 conveniently forget how many calories they can be drinking. From juices to your grab and go Starbucks and glass of…
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 the templates and customize them for your own meals and workouts. And I have a rolling update of my fast…
Have you experienced starting an intense workout program, diligently sweating and working your butt off every day, and then gotten on the scale and seeing the number stay the same, or even go up? The Sedentary Athlete and Compensatory Eating saboteurs may be to blame. They go together like a couch and potato chips !
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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 the templates and customize them for your own meals and workouts. And I have a rolling update of my fast…
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 can see from my 80/20 post, I am all for balance and enjoying favorite foods in small doses. The purpose…
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 the templates and customize them for your own meals and workouts. And I have a rolling update of my fast…
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 that achieves your goal of keeping your meal low-cal, you have to make modifications to what you find in the…
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 the templates and customize them for your own meals and workouts. And I have a rolling update of my fast…
