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What You Should Know About Fueling Up Before, During and After a Race

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Running requires energy, and when you challenge yourself to a middle-distance race such as a 5k, your diet counts. Your body needs nutrients and fuel but not the burden of a heavy digestive load before you run. This means that when you run, it matters what you eat and when.

Prior to Race Day

Your pre-race day preparation is an important part of your race day success. Now is the time to ensure you are properly hydrated: Drink small amounts of water, all day long, for several days prior to your race. There’s no need to carb-load for a race that will take less than 90 minutes to complete, as you’ll end up consuming more calories than you’ll use. Ensure that you nourish your body with nutritious plant foods, as well as healthy protein and healthy fat, but avoid a heavy evening meal the night before your race.

Race Day, Before You Run

Your pre-race meal on race day should be light, eaten one to two hours before, and should consist mainly of unprocessed carbohydrates such as oatmeal, whole grain bread and fruit. Continue to hydrate, but avoid drinking a lot at once, as it could upset your stomach and go right to your bladder instead of hydrating your tissues. Skip energy drinks, as they can increase your heart rate to unsafe levels for running.

Fat, fiber and protein require longer digestion time, so eat only small amounts several hours before your race or avoid them on race day if you’re running in the morning. Eat light, but healthy. Your goal today is to fuel up rather than grow and repair tissue, so choose unprocessed items that are easy to digest and provide energy.

Race Day, During the Run

Running depletes the glycogen stores in your muscles, which is why experts suggest consuming 30-60 grams of carbohydrates every hour. However if your race is going to last less than 60 minutes, eating while you run isn’t necessary. If you are running a 5k, which can average anywhere from 20 to 35 minutes, mid-race food isn’t required. Hydration is always important, so carry a water bottle to sip from as needed.

Race Day, After the Run

Keep hydrating after your run, and drink a glucose sports drink to replenish your electrolytes. Shortly after your race has ended, eat something light but with a high glycemic index to replenish your blood glucose, such as fruit or whole grain bread. After several hours have passed and your body has recovered, eat a meal containing lean protein, and continue to avoid high fat foods and simple sugars, which counteract the health benefits of your run.

References/Resources

http://www.runnersworld.com/run-nonstop/the-best-ways-to-fuel-for-your-first-5k/slide/1

http://www.active.com/running/articles/how-to-recover-after-a-5k

http://www.runnersworld.com/fuel-school/how-to-fuel-for-your-first-marathon

http://www.runnersworld.com/for-beginners-only/should-i-eat-breakfast-on-race-morning

https://runnersconnect.net/running-nutrition-articles/energy-systems-running/

http://www.runnersworld.com/fuel-school/how-to-fuel-for-a-5k

http://www.livestrong.com/article/444785-what-to-do-after-running-a-5k/

Healthy Eating on the Go: Tips for Busy Women

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busy women eating on the goEating nutritiously has long been a mainstay of remaining in optimal health. This is something we all know. However, as schedules have gotten busier, women have found that eating healthy is not always the timeliest option. After all, between professional responsibilities, hobbies, significant others, children and myriad extra-curricular activities – all that is to be done in a day can easily fill up 24 hours and then some. This means eating healthy may be at the bottom of the to-do list. Breakfast becomes a cup of coffee, lunch is had from the nearest drive-through and dinner is delivered or picked up on the way home. The good news: there are some healthier options other than take out and convenience food for women on the go who may be pressed for time when it comes to meals. Consider these healthy eating tips:

Choose fast but healthy: A 2015 Food and Health Survey determined that 31% of American meals are consumed in the car. The bottom line is that sometimes, there is no avoiding fast food. That being true,  make it the healthiest option available to you. Instead of a burger and fries, try a grilled chicken 6-inch sub on wheat bread or from the local grocery store deli counter. Skip over extras like mayo and replace them with spicy mustard and tons of green veggies. If you are craving a burger, consider opting for a veggie burger or replacing the bun with lettuce, when possible (depending on your eating goals). Go for untried veggies or apple slices over fries (or just omit a side of extra carbs). Replace sugary sodas or juice with water. If you need breakfast on the go, grab a whole grain english muffin with egg whites with your coffee and skip the bagel and cream cheese.  The number one tip in this area: Do your research!  You can visit various restaurant sites online and review the nutrient and calorie information for the foods you eat.  No excuses and no surprises.  Meals on the go can fit into your overall eating goals.

Engage in meal planning: If you are completely adverse to the idea of going through any drive-through (which can be a good thing), then you just need to do a bit of at-home prep to eat healthy on the fly. If you plan meals a week at a time or a few days at a time, you are less likely to find yourself hungry with few options. Just make sure to vary your menus; if you get stuck in a rut eating the same thing all the time, chances are good that you are more likely to start abandoning your planned meals in favor of pizza delivery. People get bored at times and variety can help keep you interested.

  • Get your family involved and educate them about healthier eating. They can help with meal planning and meal prep to make cooking/prep time go faster.
  • Use spices – even exotic ones – to jazz up otherwise bland dishes.
  • Incorporate veggies and proteins that you don’t normally use.
  • Experiment with healthy starches like bulgur or quinoa.
  • Use your Crockpot to save cooking time – you can simply add your ingredients in the morning and come home to a fully-cooked meal after work.
  • Invest in containers and insulated bags to keep your food fresh on the go.
  • Cut up fruits and veggies and always have at least a sandwich bag of healthy snacks that you can go to instead of less healthy snacks on the go.

Keep your fridge stocked with easy snacks: The best way to eat healthy is keep nutritious choices at the ready. Slice carrots and celery and store them in plastic baggies. Keep nuts, raisins and dried berries for an instant energy fix. Avoid sugary granola and energy bars, as the influx of sugar can cause your energy to bottom out after your blood sugar drops. Opt for whole food snacking choices when possible.

Eliminate added sugar where possible: You might be surprised to find out how often added sugar pops in your diet. Enjoy sweetened cereal or coffee with creamer and sweeteners at breakfast? Perhaps a fruit cocktail with your lunch salad? Or maybe you down a can of Coke and energy drink after lunch for an afternoon boost? These are all sneaky ways that sugar enters your diet. Opt for whole foods where possible; this doesn’t have to be a time-consuming endeavor. Nestle, for instance, now makes a natural creamer with minimum added sugar for your coffee. Instead of canned fruit cocktail, slice some bananas and strawberries for a whole fruit option and swap out the can of Coke for black coffee (if you need the caffeine) or a big glass of caffeine free tea.

Stay hydrated: Hunger pangs can sometimes be misinterpreted; your body may actually be trying to tell you that you’re thirsty. Drink water throughout the day, starting with a nice tall glass when you first wake up in the morning. You are less likely to overeat or reach for unhealthy snacks if you are properly hydrated.

Treat yourself: This might seem like an odd inclusion on a list of healthy eating tips, but the fact is that regular treats are an important part of a healthy eating regimen. After all, not only are you learning to choose more nutritious options, but also you are learning moderation and portion control. Small indulgences are fine – in moderation. In fact, some indulgences – such as dark chocolate, for example – have nutritious properties. Treating yourself is an important part of maintaining a balanced diet. The key is that you can’t let your cheat meals turn into cheat weeks. That is where planning and goals come in.  Having a clear understanding of how your cheat meals figure into your overall goals for your intake of protein, fat, sugar, fiber, carbs and sodium is key.  If you don’t have goals in mind and limits in mind, then how do you really know that you are eating in moderation.

3 Strategies for Healthy Restaurant Dining

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healthy dining tips

Let’s be honest: if we could, most of us would eat out every…single…night.

Alas, our belts (and wallets!) stop us. Restaurant dishes are notorious for being high in calories, fat, sugar, and sodium. If you’ve ever looked at the nutritional information for your favorite restaurants online (and you should!) it can be pretty shocking.  What leads us to favor eating out…convenience.  Over time. we trade healthy living for this convenience. Many people eventually pay the price in the form of weight gain and illness.

People fear that losing weight means giving up restaurant food altogether, but that needn’t be the case. In fact, knowing how to healthfully dine out is an asset. In order to move forward in your weight loss journey, you need to know how to be successful in any food situation- and that includes at a restaurant.  You aren’t going to stop eating out with friends, family and loved ones- you just need a strategy.

Naturally, the easiest way to slash calories is to eat half of your meal and save half for later- that much we all know or have heard. However, there are a number of other opportunities for you to reduce the number of calories in your meal before and after it hits the table. That way, the effects won’t hit you later on the bathroom scale.

Don’t forget about hidden fat!

The majority of excess calories in any one dish can typically be attributed to calories that are added in during the cooking process. For example, a mere 1 tbsp of olive oil contains 120 Calories! Because these calories are virtually invisible (we don’t see them on our plates, yet they’re certainly there!), and because they don’t fill us up the way high fiber foods do, they can become a big problem over time.

All fats contain the same amount of calories, 9 calories per gram. A single tablespoon of oil contains just as many calories as a tablespoon of margarine, so don’t assume that you’re making a nutritionally advantageous choice by dipping your bread in olive oil rather than applying a pat of butter spread. While olive oil might be seen as heart-healthy, remember, the calories still matter. (Note: Fat is not all bad and sometimes fat-free is a worse choice – 9 Myths about fat)

Hidden fats added during the cooking process are wide-ranging and largely dependent on the type of dish, so it’s smart to order items that are typically prepared with very little added calories- raw items like Sashimi, for example, have no opportunity for fat to be added.

When ordering a bread-based item, be sure to ask for your bread or bun “dry”- otherwise, it will likely come toasted on the grill, which adds 50-100 Calories, depending on the grill and seasoning process. Most restaurants apply margarine or butter to buns before placing them on the grill, and that’s before any added sauces or condiments!

Note: Added sugar and sweeteners can also be an issue, especially when it comes to beverages, alcohol and sauces.

Beware the health halo!

If you’ve never heard the term, a “health halo” is a positive association we have with a food because we believe it to be healthy, even when its preparation makes it less than virtuous. Many restaurant dishes fall into this trap: we know that sweet potatoes are healthy, so surely sweet potato fries must be healthier or lower in calories than regular french fries, right?

In reality, the two are nearly identical caloric-ally and nutritionally in many cases. Restaurant salads are perhaps the most dire example of a health halo: salads often contain as many (or more!) calories as a burger or a steak, but we simply believe them to be healthier. Chefs can pack a lot of Calories into a seemingly healthy dish, through the addition of high-Calorie “extras” like candied nuts, sugared dried fruits, cheese, dressing, and oil.

Always order dressing on the side, and remember that every “portion cup” of dressing contains 2 oz on average and 240-400 calories, depending on the type of dressing.  Bottomline: Know what you are actually eating: what’s in it and how it was prepared.

Customize, customize, customize!

Don’t be shy to ask for something prepared differently. Polite requests are typically well-received by restaurants. The goal of any venue is customer satisfaction. Leaving sauces on the side or requesting that a kitchen holds a side dish or topping is an easy fix. You can also customize certain items even after you’ve ordered them. Simply removing the top of a burger bun or eating a sandwich “open-faced” can save about 100 calories. Similarly, removing cheese or croutons from a salad could nix another 100+ calories.

Aside from simply consuming less of any given dish, customization is the most potent means of reducing the calories in restaurant dishes. The more you know ahead of your restaurant visit, the better.  Go online and check out nutrition information.  Don’t be afraid to ask questions about how your food will be prepared.  The more informed you are, the better decisions you can make.

Rotating Your Green Vegetables

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rotate your greensEating the same vegetables is certainly better than eating no vegetables. However, a lack of variety in the greens you consume doesn’t just lead to boredom but can also have negative health effects for some people.

Rotating Vegetables is Important

It’s common knowledge that eating a variety of foods is the key to good health and vegetables are one of the most important food groups to eat daily. Though all vegetables are important, green vegetables are one of the most nutritious food for a few different reasons.

  • Green vegetables are packed with vitamins- primarily A, B, C, E and K
  • They are a great source of dietary fiber- soluble and insoluble
  • These vegetables support and strengthen the immune system
  • They help the body heal damaged cells
  • Eating them regularly will lower bad cholesterol
  • Green vegetables contain minerals and phytochemicals not present in any other foods

It is easy to eat the same leafy greens repeatedly, especially if you eat a lot of salads. Typically when someone finds a vegetable or salad blend they enjoy they tend to keep going back to it. This habit can lead to some unintended consequences.

Why You Need a Variety of Green Vegetables

There are two ways eating the same green veggies over and over is counterproductive to your health:

  1. You limit how much nutrition you can gain from your daily servings because the nutrients aren’t diverse.
  2. Some vegetables may be harmful in large quantities depending on your health. These you have to rotate.

Not all greens are created equal and some varieties have more nutrients than others. For example, iceberg lettuce is common in many store-bought salad blends and is often used in salads at restaurants and fast food joints. Iceberg is mostly just water and lacks nutrition, therefore eating this vegetable isn’t going to help you much as eating a variety of greens. Instead you should eat a variety of salad lettuces higher in nutrition and mix them all up. If you don’t rotate the green veggies you eat, you could be causing your diet to become deficient in minerals or vitamins like calcium or vitamin C.

Become familiar with what nutrients and vitamins are in the green veggies you’re eating. Look them up online on sites like Fooducate and the USDA’s Nutrient Database and you’ll be able to see the nutrient composition of the green veggies you eat regularly and which ones you could add to your diet. and  If you eat high-quality produce and a large variety you won’t need to take a lot of dietary supplements.

Although the vegetables you find at your grocery store or farmer’s market are all safe for consumption, eating the same produce over and over or eating one type of vegetable in very large quantities can cause health problems for some people who may not be aware of the potential issue. Let’s use spinach as an example.

Spinach is a very, very nutrition leafy green that is rightfully considered a superfood. It is common in salads, green smoothies and many other dishes. Have you noticed that your teeth may feel somewhat gritty or like they have a coating after eating spinach? This is because of oxalic acid. The average healthy person could eat a few handfuls of spinach a day without a problem. However, some people are more apt to developing kidney stones, a condition that eating a lot of spinach can exacerbate. Eating nothing but spinach or a large amount every day is what we are talking about. Most people would have no issue, just people with specific medical issues.  The problem: Many people may not be aware that they have these medical issues.

“It is now generally believed that the body can dispose of oxalic acid at even relatively high dietary quantities without trouble. Trouble arises for people who may have a genetic predisposition that impairs their bodies’ ability to process oxalic acid, so they may need to regulate their intake of it.

Some studies suggest that people with a history of heavy or recent antibiotic use may be at much greater risk from dietary oxalate. Many antibiotics can kill the flora that degrades oxalate such as oxalobacter, and lactobacillus acidophilus and bifidus. Oxalobacter is a human intestinal bacteria that can reduce the urinary oxalate concentration following an oxalate load.

Those with kidney disorders, gout, rheumatoid arthritis, or certain forms of vulvodynia are typically advised to avoid foods high in oxalic acid. For a normal healthy person developing kidney stones from a high volume of oxalic acid in foods is very unlikely.” – Rebootwithjoe.com

Should we avoid eating oxalic acid? No, we just have to be aware of our own health and understand what is in the green veggies we eat so that we can get the most out of them. Just like many things in life, too much of a good thing can be a bad thing in some cases. Always eat a variety of vegetables and leafy greens. This is especially crucial for those eating a vegetarian or vegan diet.

How to Rotate Your Green Veggies

Eating a variety of green vegetables is more than just buying a different lettuce the next time you go grocery shopping (though this is a good place to start). First you need to understand the different families of vegetables. Here are the 4 main families of greens you’re going to commonly use in green smoothies and salads.

  • Cruciferous
    • kale
    • cabbage
    • mustard green
    • broccoli
    • cauliflower
    • arugula
    • collard greens
  • Amaranthaceous
    • swiss chard
    • beet greens
    • lambsquarters
    • spinach
  • Asteraceous
    • lettuces (romaine, butterhead, etc.)
    • dandelion greens
  • Apiaceous
    • parsley
    • cilantro

When it comes to rotating your greens you don’t want to just rotate varieties within a family but also the families themselves. So, if you eat a lot of kale in your smoothies one week, try to use lettuces or spinach the next week. This also goes for salads you make or just any vegetables you use in cooking. Make a concerted effort to try a new vegetable every time you go grocery shopping.

5 Tips for Avoiding Temptation at the Grocery Store

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tips grocery storeIf you don’t want to fall off your new healthy eating regime you have to be prepared to fight temptation while grocery shopping. It is easy to lose focus and start perusing the aisles aimlessly. Before you know it, you get home and while you’re putting your food away realize you bought junk food that you shouldn’t have or spent much more money than you had budgeted.

Before your next visit to the market, consider these 5 tips to make your shopping experience more productive.

Plan Meals and Look Up Recipes Before you Go

Planning out meals every week or even for the whole month may seem tedious at first but it goes a long way in both saving money and ensuring you eat what you are supposed to. Before you head to the grocery store, sit down and think about what you want to eat. If you have no idea what you want it can be helpful to look through your local store’s weekly flyer to see what’s on sale and work around that.

Once you figure out an idea of what meals you want to eat you can look up recipes so you can put together a shopping list. This will help you ensure you only buy the ingredients you need. This whole process of finding meals and going through recipes is easily streamlined by using an app. Two excellent apps to use are Yummly and Fooducate. As an added bonus with Yummly is that you can “Yum” your favorite recipes and add the ingredients in them automatically to an in-app shopping list.

Write a Detailed List and Stick to It

Having a detailed shopping list will help you shop more efficiently by finding what you need more quickly. This is especially helpful in a very large supermarket.

When you are writing a grocery list based on a sales paper, meal plan or recipe it is important to write down brand names or know what generic brands you can buy for member prices. You may also want to write down sale’s prices so you are sure you are buying the right product. Also, don’t forget to check for coupons online before your trip to the store. Listing the ingredients you want to purchase by location in store can also be done and prevents you from having to go back and forth from aisles to, say, the produce section. Some stores provide the aisle info online.

Sticking to a list really requires willpower. Stay focused on only what you need and try to not let your eyes wander around shelves. If you find you really struggle, try these two things:

  • Time Yourself: Set the timer on your phone for 15-20 minutes (however long is a reasonable time for your list) and get your shopping done in that time. You could also set the stopwatch and simply work against yourself to see how quickly you can get everything. This could be really fun for shopping with your children if they are old enough to go through the store to grab items by themselves.
  • Use Exact Cash: This can be really helpful if you tend to buy junk food at the last minute and also use sale’s flyers for shopping. Write down prices for all the ingredients, add it up including tax, and only take in just enough cash to cover the cost of your list. Not having extra money or your debit card will stop you from buying something you shouldn’t.

Don’t Shop Hungry

Going grocery shopping while you’re hungry is a very bad idea, especially when strong cravings are in play. When you feel hungry and you’re surrounded by tasty food you are much more apt to: 1) buy more than you need in terms of amount and calories, and 2) buy foods that aren’t on your list (junk food, highly processed food).

The idea of not grocery shopping while you’re hungry isn’t just good judgement but also scientifically sound. A study in JAMA Internal Medicine archives done in 2013 showed that participants who fasted prior to shopping didn’t necessarily buy more food but they did buy more high-calorie food.

Even more interesting is that being hungry while shopping doesn’t just affect the types of groceries you buy but also non-food items as well. Researchers at USC Dornsife found that participants who were experiencing hunger pains while shopping would purchase more non-food items than those who had eaten recently.

Don’t Shop While Emotional (Stressed, Angry, etc)

Similarly to shopping hungry, don’t go shopping when you feel any exaggerated emotion. This could be upsetting emotions like anger or just excitement over getting together with your girlfriends on the weekend. If you are an emotional eater, going shopping while you feel any strong emotions can lead to unwise food choices.  Food is very connected to comfort and celebration in our society.

While many studies about emotion and impulsive shopping, like this one, don’t involve grocery shopping, researchers agree that the result is very much the same. When you combine the effects of emotion with hunger, it’s pretty much a guarantee you’re going to buy more than you should or overindulge in your favorite comfort foods.

Go grocery shopping when you are in good, neutral mood and dealing with limited stress. Reducing your stress might mean leaving the kids or your significant other at home. It may also mean going shopping very early in the morning or at night when the store isn’t so busy.

  1. Shop the Perimeter of the Grocery Store

Whether you are shopping without a list or with a full, detailed list, it is best to stick to the perimeter of your store as much as you can. Why? Majority of grocery stores tend to keep produce, meat, frozen produce, and other whole foods on the outskirts of the store while most of the processed foods that can stay on the shelf for months are in aisles in the middle. By staying on the outside of the aisles as much as possible you are going to keep your mind on track.

Many of these tips for staying on track are basic but very powerful. They will also become second nature as you practice them. Be sure to put some or all of these tips into effect the next time you need to restock your fridge and pantry.  When we fail to plan, we plan to fail.

What is Fasted Cardio?

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Will Cardio On An Empty Stomach Accelerate Your Weight Loss and Fitness Efforts?

Fasting in general is a somewhat controversial subject. Either experts are against it or support it being done as part of an overall wellness regime. Depending on what you are trying to achieve, periodic fasting may actually boost your results. There are some studies and books out now that are all about the potential benefits of fasting from time to time.

One very popular exercise for fat loss is fasted cardio. This technique is by no means new, but it is once again entering the spotlight as some of today’s popular diets actually favor intermittent fasting.

what is fasted cardio

What is Fasted Cardio and How Does It Work?

Fasted cardio is essentially any type of cardiovascular exercise done on an empty stomach. The only difference between regular cardio and fasted cardio is the fasting portion. You can continue doing your regular cardio routine, just skip breakfast and workout first thing in the morning.

The theory behind fasted cardio is that your body will burn fat stores since your stomach is empty. The human body will first use up energy from the food it’s recently consumed, so if that isn’t available it must get its energy from storage. One study featured in the British Journal of Nutrition showed that those who practiced fasted cardio burned 20% more fat than those who had eaten.

“Fasted cardio in the morning is effective because as you sleep and fast overnight your body conserves its precious carb stores and leans toward mobilizing fat for fuel. The story doesn’t end here, however. Your body also breaks down amino acids into glucose overnight, so fasted morning cardio mobilizes more fat and potentially more amino acids for fuel, which isn’t ideal if building muscle is your primary goal. This isn’t a huge problem as long as you consume a fast-digesting protein like whey, along with some slow-digesting casein, after your cardio.” – More great info on this topic from Bodybuilding.com

However, there have been other studies that show no change between fasted and fed participants. Additionally, this study showed that fasting prior to exercise may negatively affect performance as the day goes on.

While there have yet to be studies done specifically on the effects of fasted cardio on trained athletes, many personal trainers have theories that this type of exercise is best suited for those who are already fit. While very little change from fasted cardio may be witnessed in people who are severely overweight, this little change can mean all the difference for a person with low body fat needing to fix some trouble areas.

Deciding whether you should do fasted cardio is really up to you. If you already have a low body fat percentage but are having trouble slimming your thighs, working out on an empty stomach may be just what you need. If you are just beginning your weight loss journey and are 20+lbs overweight you may feel disappointed if you fast and don’t notice increased results.

My advice: Do your cardio workout when you can and focus more on the intensity of your workouts!  If fasted cardio works for you, great.  If it doesn’t, you can still lose weight.  What you EAT in terms of healthy food is more important in terms of the overall weight loss equation.

Is Fasted Cardio Safe?

Like almost every exercise technique or regimen out there, fasted cardio could be unsafe for some people. If you are going to pass out if you don’t eat at least 30 min before you workout…then that’s a problem. If not done properly you could lose muscle mass, cause potential physical damage or simply just burn yourself out by being tired and feeling weak when exercising.  It’s not for everyone…but it’s also not new and there are tons of people who will tell you that it’s perfectly safe and they’ve done it for years.  I can’t tell you for sure.

Some important tips to keep in mind include:

  • Don’t do fasted cardio if you are feeling hunger pangs.
  • Don’t do fasted cardio if you are pregnant.
  • Don’t do fasted cardio if you have a serious health concern like diabetes. (Talk to your doctor about how to maximize your fat loss with exercise.
  • Drink water before, during and after your cardio workout.
  • Your next meal – Aim to drink an easily-digestible protein shake right after your cardio or a meal with protein.
  • Eat a good meal 2 hours before bed if you plan to do a fasted cardio session the next day.
  • Take the time to properly warm up and cool down.
  • Fasted cardio works best when you on a very structured eating regime that keeps your fasted cardio in mind so that you are well fueled all day.

It is important to listen to your body when trying out any new type of exercise. If you don’t feel right during or after exercising, such as fatigue or excessive soreness, stop what you are doing and reevaluate your technique. Some people simply find that fasted cardio doesn’t work for them and can actually hinder their results. Don’t force yourself to do something just because other people get results as you may end up harming your body.

How Can I Start Doing Fasted Cardio?

The easiest way to start doing fasted cardio is to knock out that portion of your workout in the morning. Since your body is in a fasted state within 8 to 12 hours of not eating doing this exercise before breakfast is ideal. After your cardio workout it is a good idea to wait an additional 30 minutes before eating a real breakfast, but you can grab a protein drink or make a low calorie protein smoothie. Once you do eat breakfast you should eat a meal high in protein to help replenish your muscles.

Fasted cardio is a simple concept that many find to be beneficial, if done right, for fat loss. It may be especially helpful for those who have hit a plateau or want to really tone up before an event. Keep the tips on safe fasted cardio in mind and if you ever feel weakness or as though you are losing muscle, stop.

More info:

Sue lost 130 pounds

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Update Dec 2016 – “I lost over 120 pounds in one year just by eating healthy and working out (130 pounds total). I’m still not the most body confident person in the world, but my weight loss journey has taught me how to respect my body and how to care for it. Junk food doesn’t appeal to me any more. I would much rather eat a fresh, well balanced meal. I still eat chocolate now and then, as it is my guilty pleasure and quite frankly it makes me happy… and that’s OK. You just have to know your limits. Balance is key. Your body is a temple. Honor it, love it, and treat it with some TLC!”

sue omar before and after

May 2016 – Weight Loss Transformation of the Day: Sue lost 130 pounds.  This UK sista lost 120 of those pounds over the course of one year.  She simply embraced clean eating and exercise to lose the weight. Check out what she shared with us about her journey and her video below…

Sue before and after

My name is Sue and I’m a 24 year old Journalist who lives in London. Here is my story.

Start date: 29/04/14
Weight before: 137kg – 302 pounds
Weight after a year: 83kg – 182.9 pounds
Current weight: 78kg – 171.9 pounds
Total weight loss: 59kg – 130 pounds
Dress size before: UK 22
Current dress size: UK 12

In 2013, I embarked on a weight loss journey that changed my life forever. I lost 54kg (that’s a whole person practically!) in less than a year by eating better and moving my body. I’ve never had a personal trainer and lost the weight without having to splurge on super expensive slimming shakes. I simply changed my diet, started to eat clean and dedicated a few hours to the gym each week. I still indulge in chocolate from time-to-time, but I have managed to stay on top of my cravings.

I thought I’d be stuck in my size 22 body forever and never work in the fashion & beauty industry as I published writer, but I beat the odds and surpassed my own expectations. I’m now a size 12 but my journey still continues. They say losing weight is the easy part and maintenance is where it gets tricky – there is definitely some truth in that but I’m determined to live as healthy as possible.

I changed my eating habits by cutting out junk food completely and eating clean. I cut out carbs like rice, pasta and bread and sugar. I started by writing down everything I ate, monitoring my weight to understand how my body works. I eat a lot lean meats, vegetables, fruit and drink plenty of water now. I have the odd treat here and there.

I signed up to my local gym and trained 4 to 5 times a week. I started slow with my workouts with things like walking on the tredmill and Zumba classes until I built up my stamina. I still workout 4 times a week and mix cardio workouts with strength training to define and tone my body. I still have a weight loss goal of about 4-5 kg more (8-11 pounds).

I have started a YouTube channel to motivate and others to get healthy too. I am started a weight loss challenge on 29th of April 2015 to celebrate my second weight loss anniversary. www.youtube.com/c/sueomar

and have started 30 Day Weight Loss Challenge on my 2 weight loss anniversary (29.04.15) to motivate myself and others to reach our goals #SlimDownWithSue

Instagram: @sue__omar

Sue weight loss

8 Benefits of Eating Locally and Organically

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eating local and organicOne of the most beneficial things you can do for your overall well-being and health is to eat locally grown foods, especially those that are organic, as much as possible.  There are many reasons why it is a good idea to eat organic foods from your local farmer’s market or foods that are sourced locally by grocery stores. Even non-organic local produce has benefits. Here are just a few benefits to consider.

  • Eating Locally Saves Money

Eating food grown locally is sometimes less expensive than conventionally grown foods at the grocery store. Since local growers don’t have to add delivery and storage expenses to their prices you can often save money. This is especially true in remote areas like Hawaii, Alaska or any place that has to import their groceries over sea.

  • Eating Organically Reduces Exposure to Pesticides

A study published in Environmental Health Perspectives shows that those who eat organically have lower levels DAPs, or dialkylphosphates, in their bodies. DAP’s coincide with levels of organophosphates in the body so the lower the DAPs, the fewer pesticides have been consumed.

  • Organic and Local Foods are More Flavorful

It’s not just hearsay that organic and locally grown foods just plain taste better than conventionally grown produce. Even dairy products and meats that were grown organically taste better to many people. Produce grown locally is typically fresher and often picked at ripening rather than picked early and ripened in box. Organic produce is free from many chemicals which improves flavor.  Look for food that is IN SEASON to get the best tasting food.

  • Local Foods Have More Nutrients

Locally grown produce is healthier and more nutritious, even compared to organic grocery store produce. As mentioned above about ripeness, locally grown foods don’t just taste better because they are ripe but this ripeness also contains more vitamins and minerals compared to food that has been shipped and sitting for a while. Also, when produce is picked or harvested before it’s ripe, it will still ripen but simply can’t contain the vitamins a naturally ripened fruit or vegetable does.

  • Organic Foods Don’t Contain Antibiotics

Similarly to pesticides in produce, conventional meat and dairy tends to also be exposed to  antibiotics. Many people feel that meat and dairy products that are organic often taste much better as well as being potentially healthier. The antibiotics used in non-organic dairy and beef cows can harm the healthy bacteria in our stomachs which in turn weakens our immune system. Many people wonder if antibiotic use in food is contributing to antibiotic resistance in terms of fighting illness.

  • Supporting Local Farms Improves Economy

Local farmers and gardeners often struggle with their way of life. In today’s world many people are becoming more conscious of where there money is spent and who their money supports. Choosing to give your money to local farmers in a win-win situation. You get a much higher quality food and help them continue to grow the produce they raise and that we need.

  • Organic Foods Have More Antioxidants

Many of the healthy antioxidants in produce is lost during conventional growing procedures. Organic food contains far more antioxidants which directly improve the health of your body. Organic food that has been grown in state or in a neighboring state will contain the most antioxidants.

  • Eating Locally Gives Opportunity to Experiment

This might seem like an odd benefit but when you create a relationship with local growers the way you eat can really improve. When you shop at a grocery store it is easy to get stuck in a rut of buying the same produce. This limits the variety of food you eat and the way you eat your food. As you start buying locally from different farmers you will often have opportunity to try produce you may never have bought normally. You also will learn to buy foods seasonally and may even get tips from the growers and fellow farmer’s market goers about new ways to prepare the produce.

A Word about the Organic Label

Just because a label says something is organic doesn’t necessarily mean it is completely organic. First off, the USDA only requires 95% of the ingredients in organic foods to be organic. Organic produce may still contain pesticides which have been carried in the wind from neighboring non-organic fields. You can’t control the bees and the wind.

Organic crops can even contain GMOs which migrated from neighboring crops, much like the pesticides can do. Also, locally grown food doesn’t mean it’s organic. Local farmers can and do use pesticides or possibly antibiotics in their animal products so always ask if this is a concern for you.

It’s generally agreed that organic food is healthier than non-organic and local foods are healthier than grocery store produce. Making an effort to eat more organic and locals foods is a great choice to improve your diet. If you aren’t able to go completely organic, check out this list of foods you should try to eat organically.

5 Tips For Having Self-Control Over Your Eating Habits

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self control over eating

What happens when food is more than food? What if food is your medicine or what helps you cope with life? Tantalizing meals and treats can take us on refreshing trips down memory lane or just away from reality.  This can feel like a blessing or a curse. While food may comfort us in the moment, be it because of boredom, depression, excitement, or loneliness, we are often just distracted from the larger issue at hand. Some people lose all sense of control when it comes to the intoxicating aromas and tastes creeping around kitchen corners or out of fast food bags. In reality, there are fine lines between the occasional cheat meal, emotional eating or an eating disorder. You may be concerned about the possibility of having a serious issue that could affect your health via overeating, the effects of being overweight or binge eating and purging.  Let me give you some information to start you on your journey to self control.

Why Do You Eat?

Remember back in school, teachers always taught students to identify the root of the issue before beginning to work on it. The same is true for matters of the subconscious. You know you like food, who doesn’t? But- what’s going on under the surface? If you took an honest assessment of your past, can you pinpoint the moment when overindulging and self medicating with food first started to “make sense”?

Identifying the “Big Why” may come easily to some. Others may have to do a bit more soul searching to reveal their dark obstacles. Keeping a journal about your eating or speaking with a nutritionist can really help you determine what is normal eating and where you are eating for a non-hunger reason. Sexual abuse, past relationships, violence you’ve experienced, rejection, depression and mental illness are all serious issues that can contribute to eating habits. Therapy (group or one on one) is a successful treatment option that allows patients to unlock the emotional blocks we develop as a means of protecting ourselves from unfavorable memories of the past.  You can talk to your pastor or religious leader as well. Relaxed and unguarded, you and a trained professional can reveal what’s been clinging to you and help you work through it.  You could just be eating because it makes you feel better or takes the boredom away.  Your “WHY” doesn’t have to be tragic for it to be significant.  It’s just important that you know what the issue is before you try to stop having these habits.

New Coping Skills and Habits

After identifying the cause of your overeating, it’s time to discover your “triggers”. Does a certain topic make you uncomfortable every time it’s discussed? What situation makes you so anxious you can’t rest until you find food? Could you be your own trigger? Sometimes our own thoughts and feelings stress us more than the outside world. Whatever sets you off, the next step to taking back control is to create distractions. Maybe you have to much free time. Joining programs and groups in your community will help keep your mind busy. Finding a hobby or exploring your passions can also help.  The key is to create new actions that you take instead of seeking out food.  You also want to be proactive to keep yourself busy mentally so that there is something to counter your natural leaning toward food for comfort.

As you become more active, thoughts of overindulging will soon be in your past. You’ll feel better about yourself, and you’ll create an emotional outlet for that suppressed energy. Do something that makes you feel like you’ve made a difference. Mentor, volunteer, or create a program of your own. Take yourself out on a couple of dates or do something you’ve always wanted to do. Just remember, your new distraction has to feel good, so good that you won’t need to comfort yourself with food.

Delayed Gratification

Delayed gratification is a concept that can improve every aspect of your life. In essence, it is the art of bypassing an immediate reward for a bigger and better reward in the long term. For instance, when you’re ready to purchase your first home, downpayment funds in your savings account can be tempting. A trip to the Caribbean or a quick shopping spree may sound good for the moment, but what do you want more? Delayed gratification means bypassing momentary indulgences for the huge benefits of your ultimate goal.

In health, delayed gratification applies to the choices you make throughout the day. Second and third-helpings of food sound good for the moment, but what do you want more? What’s more important- being happy right now or enjoy a long, healthy life?  Having the cupcake today or losing 15 pounds over the next 3 months? You must learn to transfer from a mode of self-indulgence to a life of self-discipline with your dreams and goals in mind.

Find Yourself Amidst Confusion

Sometimes, the best thing we can do to heal ourselves is nothing. Well, not in the literal sense, but it can appear so externally. By the time a problem, issue, or means of discomfort reaches the surface, the internal damage is already done. When things become overwhelming, many times we’re taught to look to someone else for help. At times, our loved ones can give great advice but, especially with issues such as over eating, they may not be able to relate.

Don’t be mistaken, over 27% of girls age 12-18 display prominent signs of having some sort of eating disorder. Doctors are also reporting more cases of women 30+ who are dealing with deep rooted disorders.  It’s almost impossible to give an accurate statistic because most women (and men) keep their feelings towards food a secret. Even less take action to deal with it. Even people who aren’t battling a clinical eating disorder, but feel that they can’t talk about the overeating or unhealthy eating that they love to do and that helps them cope.

Rather than adding well-intended, but potentially misguided opinions into your already overworked brain, take some time to sort things out at your own pace. Many have turned to a personalized prayer/meditation/deep breathing routine to achieve inner peace. When life’s pressures or a particular “trigger” starts affecting your ability to focus, take some time for yourself and regain your control.  In addition to the therapy and professional help I mentioned earlier, you have to learn how to calm yourself and deal with life on your own after you’ve received good advice.

When you make the conscious decision to live positively and change your eating, the onset of even the smallest negative influence can seem suffocating. Panicking or succumbing to your anxiety will only make the battle more difficult. Instead, don’t resist and don’t engage, rather find peace in the present moment. Stop and count to 10.  Leave the room and go outside. Do what you have to do to get to a peaceful place. It is the inability to forgive ourselves for past mistakes, and the piercing apprehension over the outcome of the future that steals the gift of the present from under our feet.  If you haven’t been able to control your eating in the past and have failed at diets over and over…forgive yourself.  Live through the experience and don’t focus on being perfect with your eating.  Just focus on doing the best you can and having your ultimate goals in mind.

Meditation can also help.  Don’t let the idea of meditation intimidate you. There are countless videos, tutorials, and guided audios available that can help you get the most out of each session. In fact, meditation, deep breathing, prayer and positive affirmations can aid you in overcoming the emotional damage from your “Big Why” and change your entire outlook on life.

Journal Your Thoughts

There’s an unspoken power that comes from putting pen to paper. It’s probably the reason so many people find relief from keeping a journal or diary. Noting your thoughts, realizations, and revelations along the way is a great way for tracking your progress. I suggest creating a journal as your first step to recovery. You can use it to identify your “Big Why” and your triggers. You can also use it to write out your positive affirmations, prayers and the things you learn from your meditations. As time goes on, you can gauge your progress by going back and reading some of your entries. Imagine the feeling of gratification that comes with that “a ha” moment or seeing how far you’ve come. When you finally have your, “I remember when I used to think like that.” moment you will see how you’ve grown.  When you say, “I remember when I was held hostage by my own subconscious…but look how far I’ve come.”, it’ll all be worth it.

Reference: http://www.eatingdisorderfoundation.org/EDFFAQ.htm (eating disorder statistics)

All About Flat Abs

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flat abs six pack tipsThe world seems like it is obsessed with flat abs, and next to wondering how to get rid of the dark circles under your eyes or wrinkles it is the number one body image desire of most people. The desire for flat abs also fuels a multi-million dollar industry that is devoted to convincing you there is a magic formula to getting them. There are sure fire ways to help you get them, it just isn’t what you think.

Abs are made in the Kitchen

Flat abs start and stop in the kitchen. What you eat and how much you eat is going to have the most influence on when your abs make an appearance in your life. Don’t fall for the latest diet trend, stick to solid nutritional facts. Avoid sugar, eat more protein, eat nutritiously and control your portion size to start seeing the best result. Food that you cook yourself is not only going to be healthier than any pre-packaged diet food; it is going to be cheaper too. Juicing machines and all the rest of the gizmos can be a nice addition to making sure it is easy to eat healthy, but you don’t need anything more than what you already have in your kitchen to make it happen.

A six pack means low body fat

If you can see a six pack then what you are seeing is a body with low body fat. Body fat can be stored in many places but the place of preference is the area around your middle. This is a much different type of fat than what is found elsewhere. The fat here is considered by the body to be protection against starvation, which is why it is harder to lose. The more you can reduce your body fat, by decreasing calories and fat intake while increasing the calories burned in exercise; the more you will force your body to use that stored fat as fuel and lower your body fat percentage.

Work your whole body…not just your abs for results

The body burns fat for fuel when it is under the stress of exertion. Doing abs and crunches are going to make your abdominals stronger, but there is no such thing as a targeted exercise for fat burning. You have to get the whole body moving in order to get the whole body into needing whatever fat you have for fuel. That doesn’t get you off the hook with the ab exercises; it means they have to be part of a whole body routine.

Abdominal bloating/digestion problems cause tummy to poke out

If you are eating right and exercising regularly but your abs aren’t still showing, the problem may be in what you eat and how your body handles it. Different foods can cause bloating and digestion problems that expand the stomach. If your stomach is expanded, you can’t see the muscle definition. The best way to find out if this is your problem is to keep a food journal and write down how you feel and if you are bloated after you eat. This will help you identify the foods that are causing the problems.

Starvation mode causing body to store fat

Cutting calories to the bone or avoiding eating isn’t going to reduce your body fat. If you reduce your caloric intake too much, the body will enter starvation mode. In starvation mode, the opposite of fat burning happens. The body will protect its fat stores and burn muscle fiber and tissue instead. The fat around your abs is meant as a last resource for the body during starvation, if there are other things it can use for fuel it will. Starving yourself, even for just a few days of a fast, can also set you up for rebound eating which can pack on more weight than you lost. The truth on flat abs is that you get them by eating right, eating controlled portions and exercising more.