Winter is over! Diet reset for quality foods
(From megan-ferguson.blogspot.hk)
(From megan-ferguson.blogspot.hk)
Time flies! It's March, spring has officially begun which means we are just one season away from summer and showing more skin. What better time for me to take on a challenge and kick my own butt.
Winter has been bad for yours-truly. I have been nutritionally naughty during the holidays and also suffered from food poisoning. I got weaker, my training suffered and although I lost some weight, I gained it all back and then some more as my nutrition starved body went into feeding mode. The consequence of course was that I gained weight and body fat. No bueno. Time to get back into the game of being healthy and improving once body composition.
Winter has been bad for yours-truly. I have been nutritionally naughty during the holidays and also suffered from food poisoning. I got weaker, my training suffered and although I lost some weight, I gained it all back and then some more as my nutrition starved body went into feeding mode. The consequence of course was that I gained weight and body fat. No bueno. Time to get back into the game of being healthy and improving once body composition.
The Game Plan
1. Feed the Gut, Starve the Muffin Top
The goal is to lean out. Most nutritionists agree that this is done by being on a slight caloric deficit and by increasing veggies and protein. Protein requires more energy for the body to be digested and like the fibre in veggies it keeps you sated for longer.
I found the best way for me is to go slow and eat whole foods which keep you sated for longer as it takes more time to digest. If you cut calories too much too quickly the body often adapts by slowing down your metabolism and you will end up plateauing.
Another objective it to improve my gut health again. An unhealthy gut can actually be the cause for cravings, feeling less sated with the consequence that you end up eating more.
Based on Richard Nikoley's post "Probiotics: The Genetic Components of Obesity" I decided to include the following in my diet:
The usual supplements I keep taking:
Creatine, liquid vitamin D3, omega 3 fish oil, magnesium citrate, probiotic-10, super enzymes
The goal is to lean out. Most nutritionists agree that this is done by being on a slight caloric deficit and by increasing veggies and protein. Protein requires more energy for the body to be digested and like the fibre in veggies it keeps you sated for longer.
I found the best way for me is to go slow and eat whole foods which keep you sated for longer as it takes more time to digest. If you cut calories too much too quickly the body often adapts by slowing down your metabolism and you will end up plateauing.
Another objective it to improve my gut health again. An unhealthy gut can actually be the cause for cravings, feeling less sated with the consequence that you end up eating more.
Based on Richard Nikoley's post "Probiotics: The Genetic Components of Obesity" I decided to include the following in my diet:
- Soil based probiotics
Nikoley recommends three brands but since potent probiotics are already generally expensive I decided to just go for Garden of Life's Primal Defense Ultra as it was available on i-Herb. - Resistant starch
Now this has been the latest buzz in the US Paleo world and it's washing over to other Paleo shores. As Kris Gunnars from Authority Nutrition summarized:
"Many studies in humans show that resistant starch can have powerful health benefits.This includes improved insulin sensitivity, lower blood sugar levels, reduced appetite and various benefits for digestion. The effect on glucose and insulin metabolism is very impressive. Some studies have found a 33-50% improvement in insulin sensitivity after 4 weeks of consuming 15-30 grams per day".
Nikoley recommends potato starch, green banana flour or green plantain flour.But I'm currently I'm making good progress with the super starch UCAN (www.generationucan.hk). It's the more elaborate starch from the lab specially designed for folks with a sensitive digestion. - Grass-fed gelatine
Most popular brand is Great Lakes (iHerb). It's high in the amino acid glycine, a component of collagen which improves the elasticity of skin, making it smoother with fewer wrinkles and stretch marks. Gelatine aids digestion and is healing to the gastrointestinal track making gelatin helpful for healing digestive disorders. It also is beneficial to recovery as it improves joint and bone health and reduces systemic inflammation.
The usual supplements I keep taking:
Creatine, liquid vitamin D3, omega 3 fish oil, magnesium citrate, probiotic-10, super enzymes
2. Get Moving & Don't Look Back
Unlike the nutrition part this is actually easy. As I have posted on my facebook site already, with Ashtanga practice and work taking up a lot of time strength training has taken a back seat. Or rather it has been duct-taped and thrown into the trunk. So came up with the brill idea to join the 300 Swings A Day March challenge.
Oh the glorious Kettlebell swing. It's straight-forward and effective. You can do all 300 at once, break it up in sets of 10-50 reps or spread them throughout the day.
Unlike the nutrition part this is actually easy. As I have posted on my facebook site already, with Ashtanga practice and work taking up a lot of time strength training has taken a back seat. Or rather it has been duct-taped and thrown into the trunk. So came up with the brill idea to join the 300 Swings A Day March challenge.
Oh the glorious Kettlebell swing. It's straight-forward and effective. You can do all 300 at once, break it up in sets of 10-50 reps or spread them throughout the day.
3. Unwind After the Grind
I dare say this is the hardest bit as it requires 50% stress management and 50% is trying to be more happy. In no particular order:
Good quality sleep: I can't sleep 8 hours but I try to get a restful deep 6 hours instead.
Be more playful: As Mark Sisson has put it: "When we embrace play, we claim a better quality of life for ourselves. We decrease stress. We connect better with those around us. We get out more and get more out of what we do. We find more fun and maybe even meaning."
Get out in the sun: Aside from vitamin D production being outdoors automatically lifts the mood and gets you moving.
A little bit of mindfulness: I'm not talking about meditation here although it's good for your mind. What I mean is to give yourself a mini-moment to withdraw yourself from the worries and tensions and give yourself a breather and enjoy the view. It's like a mental cigarette break without the smelly clothes and tar filled lungs. Just watched About Time with the hubby the other day and I particularly like this quote: "There's a song by Baz Luhrmann called Sunscreen. He says worrying about the future is as effective as trying to solve an algebra equation by chewing bubble gum. The real troubles in your life will always be things that never crossed your worried mind."
So this is the rough layout of my plan. Will regularly post on FB how things are going food-wise and concerning the 300 Swings A Day challenge.
Into battle!
I dare say this is the hardest bit as it requires 50% stress management and 50% is trying to be more happy. In no particular order:
Good quality sleep: I can't sleep 8 hours but I try to get a restful deep 6 hours instead.
Be more playful: As Mark Sisson has put it: "When we embrace play, we claim a better quality of life for ourselves. We decrease stress. We connect better with those around us. We get out more and get more out of what we do. We find more fun and maybe even meaning."
Get out in the sun: Aside from vitamin D production being outdoors automatically lifts the mood and gets you moving.
A little bit of mindfulness: I'm not talking about meditation here although it's good for your mind. What I mean is to give yourself a mini-moment to withdraw yourself from the worries and tensions and give yourself a breather and enjoy the view. It's like a mental cigarette break without the smelly clothes and tar filled lungs. Just watched About Time with the hubby the other day and I particularly like this quote: "There's a song by Baz Luhrmann called Sunscreen. He says worrying about the future is as effective as trying to solve an algebra equation by chewing bubble gum. The real troubles in your life will always be things that never crossed your worried mind."
So this is the rough layout of my plan. Will regularly post on FB how things are going food-wise and concerning the 300 Swings A Day challenge.
Into battle!
