Got school done with kids. I hate that Rachel has so many issues with math. She's more of the artist writer type. Charlie catches math without any problems. He hates writing or creative thinking. Funny how opposite they are. :)
Rachel made a cool model of a cell with gelatin and pieces of food for the various parts.
I did EA Sports Active today. Today's concentration was upper body. It wasn't bad. Afterwards I did 2 sets of planks held at 60 seconds each. I hate those. But the only way to get stronger is to do the ones that give me the most trouble.
Lunch: (guess I forgot to take a pic!) 2 bean burritos with Greek yogurt & cheese; honeydew melon
Afternoon snack: Greek yogurt with honey & a handful of walnuts This is a great combo!
Dinner: I needed a budget stretcher so I made stir fry with LOTS of carrots, chicken, broccoli and rice; salad The stir fry turned out very good.
I thought I would share some of the highlights in case you were interested.
- Eat 5 or 6 small meals every day.
- Eat every 2 to 3 hours
- combine lean protein and complex carbs at every meal
- consume adequate healthy fats each day
- drink at least 2 liters, or 8 cups, of water each day
- never miss a meal, especially breakfast
- carry a cooler loaded with Eat-Clean foods to get through the day
- avoid all over-processed, refined foods, especially white flour and sugar.
- avoid chemicals, preservatives, and artificial sugar
- avoid saturated and trans fats
- avoid sugar-loaded colas and juices
- consume adequate healthy fats (EFAs) each day
- avoid alcohol--another form of sugar
- avoid all calorie-dense foods that contain little or no nutritional value
- depend on fresh fruits and vegetables for fiber, vitamins and enzymes
- stick to proper portion sizes--give up the super-sizing!
I do appreciate her idea of portion sizing because it doesn't require measuring cups:
- 1 serving lean protein=palm of your hand
- 1 serving of complex carbs from whole grains=one cupped hand (how much you can hold)
- 1 serving of complex carbs from fresh fruits and vegetables=two cupped hands (how much you can hold)
Here is a list of ways to boost your metabolism, according to the book.
- Toss simple carbs out the door along with your soda and sweets habit. Foods comprised of simple sugars have a high glycemic index. This causes a spike in insulin levels, which negatively affects the metabolism. Too much insulin tells the body to store fat quickly and prevent your body from drawing on fat for energy needs. If you want to lose weight, you must make sure that your body's fat is the primary source of energy. Avoid the white stuff.
- Keep meals small. Each meal should be between 300-400 calories.
- Consume complete proteins. This increases your BMR. Best sources are lean chicken breast, white fish, salmon, tuna, egg whites, turkey, pork and beef tenderloin, elk and bison. The body uses up enormous stores of energy to properly digest and process protein. When you consume protein with every meal instead of simple carbs, the body releases lipase, a hormone that makes the body rely on fat as its primary fuel source, instead of releasing insulin.
- Eat complex carbs such as found in whole grains, fruits and vegetables. Complex carbs are processed slowly, staying in the gut for far longer than simple carbs (sugars). Blood sugar levels won't swing wildly out of control, so insulin levels stay steady. Remember, too much circulating insulin causes the body to draw on sugar as a fuel source instead of fat.
- Some fat is required for the body to run properly, but it is the essential fatty acids-EFAs- you must reach for. EFAs accelerate fat burning. In the presence of essential fatty acids, cells burn greater amounts of oxygen. The more oxygen carried to the cells, the faster body fat is burned. Not every oil is an EFA, so be careful and choose oils like olive, flaxseed, pumpkin, fish oils and grapeseed oil.
- It is imperative that adequate water is consumed in order to help the body assimilate macronutrients, vitamins and minerals and to flush out toxins.
- Supplement your diet with a high-quality multivitamin. It is difficult to get all the minerals and vitamins from diet alone, especially when you are physically active or under stress.
Please keep in mind that these are all suggestions from the book and not my own.
Another very interesting comment in the book: "Pumpkin-seed Viagra? Pumpkin seeds contain loads of zinc, which help stimulate the libido! They are a lot cheaper than Viagra, too."
Overall I thought the book was interesting and some helpful tips. My biggest criticism was that it seemed to take a lot of space to say what I just told you. I kept feeling that I was reading the same thing over and over and over.
The book also has some "plans" for you to follow from strict to lenient and even has some plans for vegetarians and those with gluten issues. In the back are some recipes.
Basically, drink your water, eat often, don't eat it if you can't read the ingredients, don't eat it if it came from a chemical plant.