Let's start with Milk. I recently learned, partly from my nutrition class, that Milk is a no no for a low carb no sugar diet. I knew it had sugar, I just didn't realize how much, and me, the queen of label readers, never really paid attention! Anyway, when I finally did, I was shocked. 1 cup of 1% milk contains 13 carbs, all from Sugar. Yikes. Here I was, mixing it with my LOW CARB protein powder, using it with my 100% shredded wheat with no sugar, etc.... and all the while, sabotaging myself! So, I decided to try some alternatives. My first substitute was almond milk. I hate almonds, so even though I had heard so much about it, I had never cared to try it for fear that it would taste like them! Well, it doesn't. I used it with my shredded wheat, and I used it with my protein shakes (actually half water half almond milk) and it was great. Just be sure to get the unsweetened version. So, now that I was feeling brave, I figured I would try coconut milk as well. I also hate coconut, so I was a little apprehensive I didn't like this as much. It was a little thicker, and I wasn't impressed when I used it with the shredded wheat, It was fine in a protein shake though (again, half water half coconut milk. I also used it in a few recipes that called for milk. So there you have it, my thoughts on milk alternatives. For less calories, less fat, less sugar, and more calcium, I am sticking with Almond milk.
Next on my mind is target fat burning. I hear this all the time, and get asked about it a LOT in class. "What exercise can I do to get rid of the fat around ____________(insert body part here). Unfortunately, the answer is nothing. You can NOT control where your body decides to burn the fat from. You can do 100 crunches a day, and your body could use that to burn fat from your thighs.
"The fat contained in fat cells exists in triglycerides, Muscle cells cannot directly use triglycerides as fuel. The fat must be broken down into glycerol and free fatty acids, which then enter the bloodstream. So the fat broken down to be used as fuel during prolonged exercise can come from anywhere in your body, not just the part that is being worked the most. You are more likely to shed your love handles by taking up a running program than by doing crunches and sit-ups every day, simply because cardiovascular exercise is a much more efficient calorie-burner. High-intensity interval training (alternating between brief periods of high-intensity and low-intensity exercise) can be particularly effective, due to the phenomenon of after-burn – that is, an increase in resting metabolic rate that occurs for up to 24 hours post-exercise. Weight training can also help to achieve optimal results. It is important to maintain your muscle mass because you will not achieve a toned look if you lose lean tissue along with fat. Finally, good nutrition is essential. After all, even if you burn 500 calories by exercising, you will not end up losing any fat if you also consume 500 more calories than usual."
http://www.yalescientific.org/2011/04/targeted-fat-loss-myth-or-reality/
Third, I have race results! Carrie and I did did the "Run your Gourd Off" yesterday at Bishops Pumpkin farm. We did a 5k around the farm, through pumpkin fields, walnut orchards, and corn fields. It wasn't very forgiving terrain! Lots of unvevn ground, tractor tire groves, sandy dirt, hills, rocks, etc! But even, with those conditions we ran the whole thing. I finished with a time of 33:11, and came in 7th in my age division! Woo hoo!
And lastly, meals. Yesterday I made home made chili for dinner. Tonight I am grilling steaks with Broccoli and salad.
Chili
1 lb ground sausage
1 lb ground turkey or beef
1/4 cup minced onion
2 tbls garlic
2 tbls olive oil
3 cups Pinto beans (cooked)
3 cups Kidney beans (cooked)
4 cups pureed tomato
Chili powder to taste
Cayenne to taste
Directions
In large pan, heat oil. onion. and garlic.
Add meats, and brown.
Drain, and pour into crock pot. Add beans, tomato puree, and spices. Cook on high for 3-4 hours, or low for 6+ hours.
Todays lunch was left over chili, triscuts, apple slices and pb.
Guess what?! It's Monday! It's a new week, AND a new month, a fresh start!! Take advantage of it! Make a change today that will better your tomorrow!
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