weightloss and nutrition

Attention!

Part of your health and fitness journey should include becoming an informed consumer!

I recently received a message from an MLM seller pushing their wraps, teas, shakes, and pills to “help me lose weight” (as if I haven’t already figured this out at -170 lbs). I thought this was a great opportunity to remind everyone that there are very few instances where one needs to spend any money to achieve their health goals. The only “additive” I’ve purchased is my gym membership and that’s not even a requirement! It’s only helpful because of how I enjoy working out.

  • Superfood is a completely meaningless and made up marketing word. Common greens, fruits, nuts, seeds, oils, etc are as nutritious and often more nutritious than the hip, trendy foods grown in the loamy soils of Demeter’s mythical garden. If you can’t afford it, you don’t need to! The ingredients we’re already familiar with will provide you a balanced and healthful diet. 
  • As a horticulturist, I’ll be first to say that plants are beyond cool and can be beneficial medicines. BUT–be careful. Some plants do have promising health benefits (and many need more research), but there are outrageous claims out there; especially by predatory lifestyle brands in a notoriously unregulated supplement industry. Any herbal supplement should be discussed with your doctor and cannot replace your doctor’s expertise. No matter the effect they actually have on your body they are still compounds. Natural is not a synonym for inert.
  • Natural and its variants is also a meaningless marketing word. Natural is also not a synonym for healthy, just as is not a synonym for inert. 
  • Anyone selling you a wrap, a “fat blocker,” a “carb inhibitor,” a detox tea, an herbal tonic, or whatever is selling you snake oil. No one needs to buy a “product” to get healthy and fit.
  • Shots of apple cider vinegar is a really easy way to screw up your teeth and esophagus, and it won’t help you burn fat. 
  • Anything that promises to boost your metabolism is too minuscule to matter at best and completely made up at worst.
  • Your body already knows how to detox. It’s not dumb. Drink a glass of water and eat foods that keep you regular. Go for a walk and take a shit. Any detox product is just an expensive way to starve or induce a bout of diarrhea. 
  • A food manufacturer can claim there is “0g Trans Fat” as long as there is less than .5g. Turn the label to the ingredients. If there is “partially hydrogenated oil,” there is trans fat. 
  • A food manufacturer can slap “whole grain” on the label even if the first ingredient is “enriched bleached flour.” Read the ingredients on the loaves of bread and boxes of pasta you pick up. 
  • Read the label in general! Sugar and salt make appearances in strange places. Keep an eye out for added salt and sugar! Keep an eye out for bleached grains! Keep an eye out for trans fats!

Do your homework. Much of what entails food, health, fitness, and supplements are wildly unregulated. They can print whatever they want and there is little to stipulate what they can and cannot print. Be skeptical and examine if it’s really effective, safe, and beneficial to put a substance into your body.

A lot of headaches can be avoided if you do most of your shopping on the outside aisles and buy ingredients, but that doesn’t mean everything on the inside is crap! We all enjoy a branded product or two. There’s nothing wrong with that! There’s also nothing wrong with enjoying a bit of junk food every now and again, but it never hurts to be an informed consumer. There are good and honest products out there but there is certainly no shortage of companies trying to skim a dollar off people making an effort to do things a little bit better.

Guys…today feels like fall 🍁🍂
- ran 8 miles this morning with an OK pace of 8:10min/mile. Was content with the run but definitely felt the legs fatigued from the previous miles during the hills.
- walked to Whole Foods and got some fresh produce…OH on a good note Whole Foods prices are dropping and there were some good sales 🤗
Happy Thursday ⭐️

How To Get Toned

Getting toned is something almost everyone aims for. The problem is many people have misconceptions about how this is done. Let me tell you exactly how to go about getting toned.

DIET - I’ll just cover diet quickly. Basically you have to make sure you are eating healthy foods, and counting your calories and macros. When you are trying to gain muscle you need to be in a caloric surplus (eating more than you burn off), and when you are trying to lose fat you need to be in a caloric deficit (eating less than you burn off). As far as macros go, find out what works best for you and stick to that. For some people it’s high protein, moderate carbs, and moderate fat. For others it’s high fat, low carbs, and moderate protein. For some it’s 0 carb, high fat, and moderate protein. Do what works for you. For protein, try to base your diet around lean meats (chicken, fish, turkey, etc.). For carbohydrates, eat mostly complex carbs (whole grains, brown rice, sweet potato, etc.) with some simple carbs only in the morning and after workouts. For fat, keep the saturated fats to a limited amount, and eliminate trans fat altogether. Focus on unsaturated fats (almonds, olive oil, peanut oil, avocados, etc.)

RESISTANCE TRAINING - When it comes to your workouts, you MUST include resistance training. Do something that breaks down muscle in order to build more muscle. The reason for this is simple: if you do not build muscle or at least maintain muscle when trying to lose weight, you will simply lose fat and muscle and become a smaller version of yourself. Aside from resistance training burning calories and giving you the afterburn effect (burns calories after you have done it), it also gives you muscle and definition. There are people who do not want to work out in fear that they will look “bulky” or “big”. The reality is that it takes a lot of hard work to get big, and it does not happen accidently. What gaining muscle will do is give you a toned, shaped look, and will allow you to burn more calories at rest.

CARDIO - Cardio is not just important for strengthening the heart and making you a healthier person. It is also very important for burning calories. Typically it is much easier to burn more calories doing cardio than with just lifting alone. Obviously burning calories will allow you to eat more and will help you get to a caloric deficit. Cardio is best done in the morning on an empty stomach or after a workout, with low to moderate intensity. When doing high intensity cardio such as high intensity interval training, do it after getting a few meals in so that you can put forth your full effort and not make yourself light headed or sick.

This post was a little bit about both losing weight and getting toned, but the point I am trying to make is that you must do all three of the things I highlighted if you want to look good. Do not neglect resistance training as it is your ticket to getting toned. Likewise, do not skip cardio or let your diet go, as you just won’t lose weight that way, and it will have detrimental effects on your overall health. Do all three of these things and you will reach your fitness goals in no time. Hope this helps!

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REWARD SYSTEM
When I get 5 points I can have a new lipstick, 10 points is new pens!!
1 point for running
1 point for strength training
1 point for a complete and honest log in the food diary
1 point for 2L water in a day


Points will eventually become harder to obtain…. when I get good at the small stuff!

*amazing things will happen* 💕💖

A little thought for everyone! I’m seeing a lot of “I caved” and “I gave in to” on my dash today. Remember, life’s little pleasures fall in perfectly with a healthy lifestyle. Real life has parties, gatherings, and celebrations. Your life is not on hold. Learning to enjoy life’s little pleasures is part of the plan. It’s all about balance and the bigger picture. There is absolutely nothing to beat yourself up over. 

island acai bowl with hemp granola instead of the vanilla almond granola (bc only the hemp granola is vegan) from Better Buzz 🐝 so glad to be back in San Diego for school so i can live at this place again 👅 went to a Core2 class, which is heated, at CorePower Yoga in Pacific Beach, and then got this acai bowl to revive my ass afterwrds. hot yoga will make you sweat like no other 😅 also if you guys ever buy bottled water, try to reuse and refill the bottle. you can get so much use out of one bottle, save so much money, and really reduce how much you consume and have to recycle ♻️💦

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Used the almost-overripe avocados as the fat binder in my chicken salad for tonight’s dinner 🍴✨

3oz cooked and shredded chicken, 4oz avocado, 1 tbsp sour cream, ¼ cup cilantro, 1oz diced tomato, .5oz diced onion, 2 big hits of green tabasco, squeeze of lime, dash chile powder, and ample salt and pepper.

All one serving for me, but could easily serve two people!

Calories (the whole thing): 365 Carbs: 13g Fat: 30g Protein: 15.5g