Tag Archives: low GI

This is Why You Fail in the Gym, Part 3

18 Sep

Knock knock! 

Who’s there?

It’s me!

Me who?

Me Vs The Bulge telling you all about why you are failing in the gym again! :D

The last 2 parts of this series addressed goal setting and strength training.  This post is all about diet.  And I don’t mean Jenny Craig or Weight Watchers, I mean diet in the true definition of the word – “The usual food and drink of a person or animal.”

Source: fashionhealthy.tumblr.com/

It took me a long time to finally get my head around diet and what I should be eating.  I spent far too long trapped in “diet land” and was suckered in to all types of quick fix “solutions” to my weight woes.  I’ve tried shake diets, soup diets, diet pills, meal delivery services, Atkins, extremely low-calorie diets… you name it, I’ve most likely tried it.

If I had to only ever have one piece of advice to give to others it would be to DITCH THE DIETS.  They do not work, they are unsustainable, they mess with your metabolism, they do not provide you with enough energy to fuel you through exercise and the generally make you feel lousy and miserable.  It’s really not worth it.

So finally I got to the point of realising that diets don’t work and with the help of Nat I started changing my evil diet ways.  The first thing I did was I got rid of the majority of the processed foods I was eating – diet yoghurts, diet soft drinks, diet sauces and marinades… basically anything labelled DIET had to go and most things that come in a box, packet or bottle too.  Why?  Because these foods are usually full of nasty preservatives and hidden fats and sugars.  Just because something is labelled “low-fat” doesn’t mean it’s not full of sugar which will eventually store as fat in your body.  DO NOT WANT.

The next thing I did was start eating foods which were as close to their natural state as possible. My daily diet became full to the brim of fresh produce.  I’d never SEEN so much fresh fruit and vegetables in my fridge!  It got to the point that when we go grocery shopping we hardly enter the aisles at all except to buy tins of legumes and tomatoes and to buy practically the entire spice section. Spices and herbs are now my best friends!

I finally started to feel free from the constraints of diet hell.  I was training hard and seeing results.  But there was something else I needed to address that was holding me back from reaching my full potential… the weekends.

All week I would eat really well but then the weekend would hit and I would have a cheat meal.  That’s all well and good and perfectly normal, but that cheat meal would turn into another cheat meal, and then a cheat DAY and then I would go out and have a few drinks (hello empty calories!) and think, “Stuff it – I’ll go back to healthy eating on Monday”.  So before I knew it, the entire weekend was full of cheats. Which is to say, I was cheating myself out of reaching my goals.  Self-sabotage at it’s finest!

What people don’t realise is that whilst you may be eating at a calorie deficit during the week, falling off the wagon weekend can put you over your weekly calorie limit and therefore you find that you have eaten at maintenance calories for the week or even WORSE a calorie surplus!  This could basically cancel out all that hard work you did in the gym that week.  All that sweat and pain for NOTHING.

So if you are going to be spending all this time working out then you MUST address your diet as well.  They go hand in hand.

Source: cutandjacked.com

So my tips -

Consume fresh and unprocessed foods that are as close to their natural state as possible

Ditch the diets

Eat to fuel your body – steer clear of empty calories

Eat small meals and often to keep your metabolism humming smoothly

Limit sugar and starchy foods

Use fresh and dried herbs, chilli, garlic, ginger, lemon and lime to flavour your food

Make sure you get plenty of healthy fats – avocado, flaxseed oil, olive oil and unsalted nuts

Stick to low GI carbohydrates for slow release energy and to maintain healthy blood sugar levels

I could probably go on and on and on when it comes to diet but I’ll let you guys have a say too – what are your healthy eating tips?

 

 

 

 

 

 

 

Healthy Diet Additions

10 Mar

Just like Charlie Sheen, I have one speed – GO! (Are we over him yet? Or are we all still winning?)

Your faithful road-tester is at it again! I’m constantly on the look out for new and exciting things I can add to my diet and last week I purchased chia seeds and agave nectar. Look out yo! I’m on fire!

Chia Seeds

Chhhhhiiiiiiaaaaaaa!

Nutritional Info

There’s been a lot of buzz around chia seeds lately but I have to admit, I didn’t really know what they were all about. Bad, BAD health blogger! Slap on the wrist!

My trainer gave me a sample to try and it was at that point that I did some research on what these little seed’s benefits were.

After Googling (pretty much my favourite thing to do in the whole wide world), the first thing that stood out to me was that these little suckers hold up to 12 times their own weight in fluid. So you can add them to juices, smoothies and even water and they will thicken and form a gel like consistency. For this reason, when you ingest them, they make you feel fuller than what you actually are. That’s a real positive when it comes to trying to lose weight! Banish hunger for good!

There are also packed with:

  • Omega-3′s
  • Antioxidants
  • Fiber
  • Magnesium
  • Calcium
  • Iron
  • Folate
  • Phospherous
  • Potassium
  • Protein

I bought 1kg of chia seeds from CHIA Life for $20 + postage. I considered that quite a reasonable price compared to other online sellers! They arrived within 3 days too – speedy!

Apart from adding them to juices, smoothies or water, you can also sprinkle them on salads, stir-fries or cereal. In fact, because they take on the taste of whatever they are paired with, you can add them to almost anything! Apparently you can bake with them in place of butter! Goodbye saturated fat and clogged arteries! I won’t miss you in the slightest! Maybe I’ll get around to baking more cakes and slices? Probably not, let’s face it, it’s not really on the ‘Lose these last pesky kilos’ plan that I’m currently on!

Agave Nectar

This deliciously sweet and golden sticky nectar comes from the agave (uh-gah-vay) cactus and can be used in place of sugar or sweeteners. It is made up of 90% fructose sugars and 10% glucose sugars. Honey has 33% glucose sugars so I have been using agave in place of honey in my morning smoothies.

It has 16 calories per teaspoon, the same as granulated sugar, but because fructose is 42% sweeter to the human brain than granulated sugars you only need to use the smallest amount to get that sweetness hit.

Also, because agave is mainly fructose, and not sucrose like granulated sugar, it does not result in huge spikes in blood sugar levels therefore it has been reported as being a suitable sugar replacement for diabetics and the insulin resistant (although no conclusive studies have been conducted).

Like most health food products there has been a fair amount of debate around the benefits of agave nectar as, after all, it is still a sweetener and we all know too much sweetener leads to weight gain and other health problems. I recommend buying organic, good quality agave nectar and use sparingly for the best results.

Have you tried chia seeds or agave nectar?  What do you think of them?

Sweet Potato Goodness!

17 Jan

This is one of my favorite dinners right now and it couldn’t be easier to make. I got the idea from Jamie Oliver and just tweaked it slightly to make it my own!

Sweet potato is very good for you. It has all the flavour and substance of a potato (if not more!) but without the evil white carbs. It’s low GI so provides slow releasing energy which leaves you feeling fuller for longer. That’s what we supreme athletes need!

Next time you’re needing a tasty side dish to go with your steak and salad give this a go. I promise you will be satisfied. I will be exceptionally surprised if you aren’t!

Simply roughly dice up some sweet potato and rinse under cool water. Place in a microwave save bowl. Pop it into the microwave for about 4 or 5 minutes. You can always use a steamer for this but I say the less fuss the better!

Test the sweet potato with a fork. It should easily be mashed. Mash up roughly with a fork and sprinkle a little low fat feta and fresh parsley or coriander on top. Squeeze a little lemon juice over the top and drizzle a little extra virgin olive oil. Season with salt and pepper. Stir to combine all ingredients and then serve! The perfect low GI side dish!

A Simple Guide to Being Healthy

19 Aug

This post is inspired by a comment I received from Mary on my recent Just Taking It Back post.

Mary says:

“I would love to see a post on what we should eat. ie. healthy food pyramid, what serving sizes and how much exercise. There seems to be a focus out there on diets, but not much concise information about what to do to follow a healthy lifestyle.”

Well, you are in luck my friend!  This one goes out to you and all you other readers that want to make some quick, healthy changes to their diet!  Don’t I sound just like a regular blogger now?  Do I love it?  Yes I do.

Before I continue, I am not a dietitian nor do I have any qualifications in the world of fitness, I am just a girl who has struggled with her weight for a long time and found the following to work.

To find out the amount of calories you need per day please visit this site.

HEALTHY FOOD

Everyone says it – your mum has probably told you, your Doctor, people on TV and in magazines – it’s important to have 3 well balanced meals throughout the day and 2 healthy snacks.   But what constitutes ‘healthy’?

In my opinion, healthy food is:

  • fresh vegetables and fruit
  • low in salt, sugar and saturated fat
  • whole grains and low GI carbs
  • minimal processed or packaged foods
  • low in calories

When you eat healthily you will see and feel the difference, from the outside in.  You will have long lasting energy, your skin will look radiant, your eyes will be clearer and you will sleep sounder.

The following are examples of the meals that I stick to.

Breakfast Ideas

  • 1/2 cup of instant oats with 1/2 cup of skim milk and a small banana
  • Low GI cereals  (3/4 cup servings of bran, natural muesli, Kellogs Guardian, Kellogs Sustain) with 1 cup of skim milk and a few sliced strawberries
  • 2 pieces of grainy (multigrain or soy & linseed) toast spread with 1 tablespoon of low-fat hommus and sliced tomato
  • 1 cup of sliced apple and orange with 200g low-fat yoghurt with 1 tablespoon of LSA
  • 2 pieces of grainy  toast with 2 boiled or poached eggs and one apple

The possibilities are endless – you just need to ensure that you are sticking with the correct serving sizes and you are getting a good mix of low GI carbs and protein to fuel you throughout the day.

Breakfast really is the most important meal of the day so make sure it is a good one!

Lunch Ideas

  • Garden salad (can include any of the following – 2 cups of lettuce, 1 small tomato, half a small lebanese cucumber, half a capsicum, sliced stick of celery, 1/4 of an onion, 1/3 cup of shredded carrot) with 100g of lean protein (tuna, salmon, poached or grilled chicken, 1 boiled egg or low-fat cheese like cottage or ricotta), some ‘good fats’ (half an avocado or 6 olives) with a drizzle of olive oil and balsamic vinegar and a slice of grainy bread
  • 2 slices of grainy bread with lettuce, tomato,  shredded carrot, a slice of low fat cheese, serving of lean protein (as above) and an apple
  • salmon and chickpea salad
  • garden salad (as above) with 100g of tinned tuna and a small tin of four bean mix with 1/2 an avocado

Again, endless possibilities.  Lunch should be slightly less calories or about the same amount of calories as breakfast as you will require more energy at the beginning of the day than you will require towards the end.

Dinner Ideas

Check out my recipe section for specific meals.

I basically stick with this rule:

  • 1/4 of the plate should be lean protein (about 15og – 200g depending on your daily energy requirements) such as grilled fish, steamed, grilled or poached chicken breast or lean cuts of beef, lamb and pork
  • 1/4 of the plate should be low GI carbs such as legumes, basmati or brown rice, steamed baby chat potatoes or thin varieties of pasta such as angel hair, risoni or spaghetti (again, this depends on your daily energy requirements but I stick to 1/2 a cup or 1 cup)
  • 1/2 of the plate should be filled with fresh, low GI vegetables

Dinner should be your smallest meal of the day (as you don’t require much energy overnight during sleep) but that doesn’t have to mean it’s not the most delicious!

Try not to rely too much on packaged or tinned sauces/marinades (full of sugar and salt) and where possible make your own.  To add flavour to your meals include the juice of lemons or limes, garlic, fresh or dried herbs, vinegars, ginger and chilli.  Let your imagination take over!

Snack Ideas

I like to include 2 snacks in my day but, sounding like a broken record here, this will depend on your energy requirements.

  • Diced apple with 100g of low-fat yoghurt (Jalna is a good choice – try to steer clear of yoghurts marked ‘diet’ as they often have loads of fake sugar which just tantalises your taste buds into wanting more sugary foods – bad, bad, bad!)
  • Celery or carrot sticks with 1/2 cup of low-fat hommus or tzatziki
  • Small handful of nuts or seeds
  • 1 slice of grainy bread with 1 slice of low-fat cheese
  • A piece of low GI fruit
  • A glass of skim milk
  • 1/2 cup of natural muesli with 100g of yoghurt

I steer clear of muesli bars and other packaged snack foods as they are often full of sugar and fat.  Fresh is best!

Because I’m on a weight loss path I don’t include ‘treat foods’ everyday but  I do like to have some dark chocolate here or there and I’m prone to a couple of lollies but I always know my limit.  Check the serving sizes on the back of the packet and do not go over them!

I also will add an extra workout to my week if I know I am going out to dinner or having a few drinks with friends just so I can relax a little rather than worrying the whole night about what I’m eating or drinking.

It’s all about balance for me.  When I eat well, I feel well and when I feel well I want to put 100% into my workouts.  So watch this space for a post on some great fat burning workouts!

What’s your FAVOURITE healthy snack?

Let’s talk about food, baby!

29 Apr

I get asked a lot what my general diet is like so I thought I would write a little post about it for your blog reading pleasure.

Now, I’m not a doctor (although if googling was a university subject, I’d have a PHD) and I’m not a nutritionist but I do know a lot about food and what’s good for you.  I read a lot about healthy eating and and try to follow a well balanced and low GI diet.

A typical day looks something like this -

BREAKFAST

I have porridge most days with lite milk and a banana.

On Thursdays when I have soccer and boxing I’ll have something more substantial like and a boiled egg, some low fat ricotta, tomato, avocado and a piece of multigrain or peanut butter on multigrain with banana.

It’s important to remember that you need to fuel your body in order for it to burn fat.  Having a nutrionally balanced breakfast is the key to starting the day right.

MORNING TEA

Cup of tea (I’m not usually hungry at this time as the foods I eat for breakfast keep me fuller for longer so a cup of tea usually is enough).

LUNCH

Today I had a tin of soup and a small brown roll (I don’t usually like to go for tinned food as they have a lot of sodium but I’m a little on the broke side this week so… tin soup it is.

Other options are:

Salad with tuna and four bean mix with balsamic vinegar and drizzle of olive oil

Rice paper rolls (I am so totally obsessed with these at the moment!)

Beetroot, pumpkin, feta (small amount!), walnut and spinach salad with balsamic vinegar and drizzle of olive oil

Homemade chicken, vegetable and noodle soup

AFTERNOON TEA

Low GI piece of fruit and a cup of herbal tea

DINNER

Always includes about 150g of protein, ¼ plate low GI carbs and half a plate of low GI vegetables or salad

For example – last night I had steak with risoni (a small rice shaped pasta).  In the risoni I mixed in plenty of baby spinach, shallots, lemon rind, lemon juice and olive oil.  Tonight I have a small bowl of chicken and vegetable noodle soup (with small pieces of angel hair pasta).

I believe portion control is key.  I make sure I am not eating too much  (or too little for that matter!) and I stick to natural and fresh foods.   I steer clear of most pre-packaged, pre-prepared foods and limit my sugar (fake and real) intake.

Good fats  play an important role in weight loss.  They can can help your metabolism run efficiently and by consuming adequate amounts, you can actually assist in weight loss. I choose unsaturated fats like olive oil, olives (6 – 8 is enough), nuts (walnuts are great – 20g max) and avocado.

I choose only lean cuts of meat and trim visible fat where necessary and I eat lots of vegetables.

So that all sounds pretty easy, right?  Basically, fresh and natural foods are in and saturated, trans fats and sugar is out. In other words – I cut out the crap.

That doesn’t mean I won’t treat myself occasionally!  But it’s all within limits and only in moderation.

I hope this has been useful to any that were interested but it’s also important that you need to find something that works for YOU.  Experiment with your diet and remember to stay active.  But most of all, don’t think of eating healthy as a chore, just think of it as just something that you do because whatever you put into your body, you will get out of it.

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