Healthy Eating


On a diet? Eat MORE…That’s Right, I Said It

Congratulations to one of my virtual clients, who just reported that she’s lost 10 lbs in two months!

A great achievement. We’ve been focusing on tracking her food with an online journal, making healthier choices, and moving more. Notice how I use the phrase “healthier choices” and not “major diet over-haul,” because making small changes is more conducive to creating lasting healthy habits. Most days I have to remind my client to eat MORE calories, not less. Why would I do such a thing?

Lose Weight While Eating the Most Calories Possible

For years, fitness mags have encouraged ladies to eat a 1500 calorie diet to lose weight. This advice is doled out to us with no regard for our current weight, height, activity level, and muscle mass. Should an active woman who is  5’7″  tall eat the same amount of calories as a 5’2″ sedentary woman? Hell no!

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If you’re looking to lose weight by solely using a cookie-cutter, restricted calorie diet, you’re setting yourself up for failure:

  • The potential for muscle loss is greater
  • You’ll feel your energy slump
  • Your workouts will suffer
  • Sleep patterns can be disturbed
  • You’ll find that maintaining your new lean body is even more difficult than your initial weight loss was.

And if you’re an active person of a healthy weight just looking to change your body composition (less fat, more muscle),  a low calorie diet will keep you spinning your wheels faster than your favorite Fly Wheel instructor.

Disclaimer: THIS IS A JOKE. NEVER DO THIS. UNLESS YOU WANT A LIFETIME BACK PROBLEM.

In addition to adjusting daily calorie counts to best fit your body type, keep in mind that once you have hit your goal weight, your calorie needs will DECREASE. A person carrying less mass needs less energy. Einstein said that, folks.

This is why it’s best to figure out what you specifically need to lose or maintain weight with a total energy expenditure (TEE) calculator  and go from there. There are a few really good calculators out there. I like this one: http://www.health-calc.com/diet/energy-expenditure-advanced because it allows for several factors like sleep, activity, and exercise intensity. You may be surprised at how many calories you need to eat to maintain your weight! Once you find out what your daily needs are, you can decrease your calories to create a deficit. I recommend using a food journal to keep track. If you don’t like to journal, I ask that you just try  it for one week, in order to give yourself an idea of what it’s like to eat within a calorie range. Finally, please don’t attempt to cut more 300- 500 calories per day. Slow and steady is the way to go!

Label Check: Evolution Fresh Juice

Last Saturday I was in the grocery store, and was dying for a healthy protein drink to take the edge of my hunger. I had just finished a workout and was trying to avoid “the hangries” (anger+hunger=hangries), since it was going to be a while until I could get home and make my own protein shake. Like Bruce Banner says ‘don’t make me hangry. You wouldn’t like me when I’m hangry’.

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Figuring the organic health section of the store would be ideal, I came across Evolution Fresh. The front label, aka “the sexy label”, had the words I look for in a supplemental beverage: “Protein Power” and “no added sugar” .

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But when I turned it over to the nutrition facts side, I was shocked to see the stats:  210 calories, 28 grams of sugar and 0 grams of fiber per serving. And there are two servings per container. So potentially, if you are a normal human being who would think nothing of drinking the entire bottle, there are 420 calories and OVER 55 GRAMS OF SUGAR PER SERVING!

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Let’s put that into perspective. 56 grams of sugar is about 11 teaspoons. The American Heart Association recommends women consume no more that 6 teaspoons and that men consume no more than 9 teaspoons per day.

Also, 420 calories is a small meal.  On the Real Simple website, I found a post with recipes for a months worth of DINNERS that are all under 400 calories. http://www.realsimple.com/food-recipes/recipe-collections-favorites/healthy-meals/400-calorie-dinners-00000000027141/

Why waste all those calories on a juice?

Finally, even though the sugar in Evolution Fresh Juice is derived from fruit, the amount is way more than your body needs, which means it will be stored as fat. And for all that fruit, you are not getting any of tummy-filling fiber. Skip the juice and grab an actual piece of fruit instead.

Evolution Fresh does have a few vegetable juices that have only 50 cal/serving or 100/bottle. If you’ve got to drink a juice, try one of those instead.

 

 

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