Two Weeks of Going RAW!

Follow me for two weeks as I do The Raw Diet* - I will write down what I eat and when I eat it - and then document the results to prove it works! 
*See my "Going Raw" post

As a weight management specialist, I have tried just about every diet in the book - after all, I would never recommend any diet that I have not tried myself! I've tried different diets not only see if they work, but also to see how I feel generally (am I energized? am I moody? Are my workouts stronger or weaker?) - and just out of sheer curiosity :). After years in the fitness industry, I have come to know my body very well, and what I need to do in the gym and in the kitchen to see results (whatever my goals may be).


One of the things I always recommend to friends trying to lose weight is to write it down. Write it down until it becomes an integrated part of your lifestyle. Actually seeing what you're is eating and when you're eating it is extremely helpful for noticing tendencies, pitfalls, and overall helps to hold you accountable for what you are putting in your body. And since people are often asking me "What do YOU eat when you want to lose weight?", I decided to write down what I'm eating for 14 straight days, and update the post daily.

The goals of this post are to:


1) Show how eating according to The Raw Diet actually works - and quickly.
2) Show that you can lose weight quickly without crash dieting and/or starving yourself.
3) Show that eating every 3-4 hours is beneficial for metabolism, energy levels, and overall weight-loss.
4) Re-energize! After months of getting caught up in work, re-furnishing our apartment, and traveling, it is time to re-focus on myself and my diet - and just in time for summer! :)
So here we go!


Everyday vitamin supplements:

• Fish oil
• Vitamin C
• Acaí berry
• Spirulina
• Ginseng

DAY 1: Monday, May 14th
I'm kick-starting with a modified juice cleanse today! The juice-only days are the hardest for me (because I love food!), but it is a great way to give my digestive system a break and 're-set' my body.
I have called this a 'modified-juice cleanse' becuase I will also incorporate 100% natural, raw, and gluten-free protein shakes - ensuring that my body gets the protein it needs!

Apple + carrots + spinach (lots of it!)
It may not look good - but it tastes great!

I recommend Sun Warrior protein powder!

0900: Glass of apple, carrot, and spinach juice (4oz) + big mug of green tea.
1045: 1 protein shake (1 scoop)
1230: Glass of apple, carrot, and spinach juice (4oz)
1500: Glass of apple, carrot, and spinach juice (8oz)
[Exercise: 20 minutes bike + weights: legs (light) + abs (light) + 15 minutes stepper (light)]
*I normally do not recommend working out on days that you juice - you may get light-headed, dizzy, or just feel weak -- but given that I haven't gone in a few days, I decided to go and do a light version (moderate paced cardio and lighter weights).
1700: Glass of apple, carrot, and spinach juice (10oz)
1930: Protein shake (blueberries, one scoop protein powder, 1 cup soy milk, 1 cup water)
And today is finished! I might have a cup of tea later, but that is it - and I will sleep well because my digestive system is not working overtime to process a big dinner, my body is tired from a workout and being a little under calories (this is normal for juice days), and my last meal is at 7:30pm - meaning that by 9/9:30pm I will be ready for bed!

DAY 2: Tuesday, May 15th
I feel good this morning - I slept well, and woke up refreshed (for the most part)!


0645: 1 orange + 1 pear
I want to put something in my body before I got for a morning run. Some believe that working out in the morning before eating helps burn fat - while others believe that this actually hinders your training goals. I believe the latter - your body needs fuel for a good workout and to keep your metabolims at high levels. *A topic for another post.*
[Exercise: 30 minute run]
0800: 1 medium Mango + 1 cup blueberries
0915: Two handfuls of grapes (about 20 grapes)
Remember: With the Raw Diet, you can eat as much fruit as you want, and should do this in the morning!
1115: 5 egg whites + salad (with sundried tomatoes and zucchini)
1430: 10g dark chocolate + decaf coffee
1500: 175g chicken breast + salad (with mushrooms, lettuce, olives, bell peppers, sauteéd onions, and tomato).
1745: Protein shake (1 scoop) + handful of walnuts/almonds
[Exercise: Pilates class]
2000: Protein shake (1 scoop + 100ml soy milk) + 10g dark chocolate (+ tea) for desert


Remember: You can eat dark chocolate after any meal - but try not to get crazy with it! I like to have a little bit every day :)


DAY 3: Wednesday, May 16th
0600: 2 small oranges
[Exercise: Spinning class + weights: biceps/triceps]
0815: 1 banana + 1 cup blueberries + 1 scoop protein powder + 150ml soy milk
0930: Two handfuls of grapes (about 25)
1145: Two small fillets of white fish + salad (zucchini, bell papers, sun dried tomatoes, cucumbers) + 3 egg whites
1415: About 3 big handfuls of mixed dried fruit (raisins, dried cranberries, dried apricots) and nuts (almonds, walnuts, pecans)*
1500: Handful of grapes*
*Note: Oops! This was NOT following the principles of the Raw Diet! I should have waited a full three hours for my lunch (protein) to digest before I ate from another food group (nuts/grapes).  
1715: Veggie salad
I know that i'm going out for date night tonight with my boyfriend, and that it will be a while before we eat, so I want to put something in my body.
1930: Date Night with my boyfriend - Nepalese food! I tried to keep it as healthy as possible - sticking with veggies, protein, and avoiding the heavy carbs + very small honey-based desert.


Remember: It is important to let yourself still have fun and have some planned cheat meals so you can stay on track your other days - otherwise, if you restrict yourself too much, you will most likely end up binging at some point.

My morning smoothie!

DAY 4: Thursday, May 17th
(Modified) Juice Day #2!


1045: My 'fruit soup' - blended blueberries, 1 banana, orange, and a kiwi
1330: Protein shake (2 scoops)
[Exercise: 20 min run + weights: back/chest/shoulders]
1600: About 10 oz. fresh fruit juice (apple, carrot, tomato, orange)
*Get a juicer! It is worth it!
1800: Protein shake (3 scoops)
2000: 1 cup of tomato juice (heated) + tea + 30g dark chocolate 


Yes, i still indulge in a little dark chocolate on my modified juice days.
BUT not too much!


DAY 5: Friday, May 18th
I have a  lot of energy this is morning, which is great because i'm going for a spin class! I can feel my energy levels have really increased, even after only a few days!


0700: 3/4 cup glutenfri oatmeal + 1/3 cup soy milk
[Exercise: Spinning class (=about 45 minutes of moderate-high intensity spinning) + weights: legs]
1045: 1 apple + 1 kiwi + 1/2 cup blueberries + 6oz fresh fruit juice (from yesterday)
I know i'm going to have lunch with a friend, but I need to put something in my body after that workout!
1230: (Lunch out at a café) - Burger (no bun) with bacon + a little bit of mayo + salad (no fries!) 
1530: 1 chicken breast + veggies

You can do the burger thing - without ruining your diet!

1830-1930: 1 apple + snacking on pistachios + 1 glass of white wine.
I'm out and about in town with a friend, so i'm snacking to keep my metabolism up! And remember that you can still drink while on the raw diet (wine is best) - but keep it limited to 4 drinks a week!
2100: Artichoke salad with cabbage, broccoli, bell peppers + olive oil dressing.
Yes, it is a bit late to be eating dinner (I got home late!), but it is important to give my body the calories it needs after a day of high physical activity (spinning, weights, + very long bike ride)! Since it is late, I will keep it simple with a veggie salad :)


DAY 6: Saturday, May 19th
Didn't get much sleep last night, so I think that is why I have a massive headache this morning. SO, i'm going to have some coffee and see if I perk up...


0730: 1 cup blueberries
0815 - 1030: 3 apples + 1 grapefruit
It is an interesting morning - painters have come to my apartment early to paint my kitchen and I cannot get in to make a proper breakfast, so i'm snacking on whatever fruit I can!
[Exercise: 60 min. Pilates]

I'm a big fan of adding Pilates twice a week into my workout
mix - keeps me injury free, strengthens my core, and
helps keep my muscles long and lean!

1230: Small café latte with soy milk
I have limited time before my next class - and having food in my stomach while pole dancing is a bit difficult, so i'm opting for a café latte with some protein-rich soy milk!
[Exercise: 60 min pole dancing]
1345: 1 apple
1430: 150g chicken + onions in lettuce wraps
1730: Bowl of fruit (watermelon, blueberries, apple, cherries)
2030: Miso soup + seaweed salad + one chicken rice paper roll.


Day 7: Sunday, May 20th
I slept in and it's a day off from the gym - it's been 6 days and my body needs a break!


945: Bowl of fruit (2 apples + 1 cup of blueberries + melon slices)
1200: Two handfuls mixed nuts and dried fruit
1515: Tune salad
1730: Big bowl of oatmeal (2 cups) + soy milk + honey
I'm having carb cravings, and instead of doing something unhealthy (like chips or pizza!), i'm opting for a heathier way to curb my craving - and I LOVE oatmeal! :)
2030: 1 apple
I had the munchies, but it was late and I didn't want to eat too much of anything!

ONE WEEK DOWN! I'm feeling good - much more energy, definitely feel lighter and leaner already! But i'm not a fan of scales, so i will only weight myself after the full two weeks. Also, I think I can do better - here is where my focus will be this week:

• Making sure I give my body 3 hours to digest one food group before consuming another is important.
• Increasing my protein intake, and lowering the amount of fruit i'm consuming.
• More complex carbohydrates, less fruit consumption just because it is easier!

So onward with WEEK #2!!
Day #8: Monday, May 21st
Modified Juice Day #3 - because i'm not feeling so well...:(

I don't feel so well this morning and i'm not sure why - getting sick maybe? I hope not. In order to curb any chance of my getting a spring cold, i'm going to pump myself full of vitamin C today and get to bed early.
*All fruit juice is 100% natural (freshly squeezed) - no store bought stuff!*

Try beetroot juice + apple juice - it is delicious!

0630: 1 protein shake (1 scoop + 2 cups soy milk)
0900: 1 cup of apple and beetroot juice (4 oz)
1030: 1 cup of apple and beetroot juice (4 oz)
1200: 1 glass of apple juice (10 oz) + cup of coffee + 15g dark chocolate
1345: 1 cup of apple and beetroot juice (4 oz)

1615: 1 protein shake (2 scoops + 2 cups soy milk)
1800: Large glass of veggie juice
1930: 30g dark chocolate + tea

Day #9: Tuesday, May 22
0645: 1 apple
0730: 1 protein shake (1 scoop)
[Exercise: 30 min. run + weights: shoulders, back, chest]
0915: 7 egg whites
1145: 1 peice of baked ham + 1/2 chicken breast + salad (mushrooms, lettuce + 1 tablespoon tomato dressing)
1430: 3 peices of baked ham + salad (mushrooms, lettuce + 1 tablespoons tomato dressing
In truth, i'm not a huge fan of baked ham - but at our lunch canteen, it was the best protein opiton I had today!
1730: Big bowl of fruit (mango + 1 small apple + cherries + blueberries)
I had some fruit that needed to be eaten before it went bad! :)
[Exercise: 60 min Pilates!]
2015: Protein shake (2 scoops + 1 cup soy milk) + 10g dark chocolate

Day #10: Wednesday, May 23
0600: Protein shake (2 scoops)
[Exercise: Spinning class + weights: biceps & triceps]
0930: Fruit smoothie + fruit (1 banana + 1 apple + 1 cup blueberries + 10 cherries)
1030: 1 apple + grapes (about 20)
1145: 1 protein shake (3 scoops)
1500: 1 apple + 1 pear + handful of grapes (20)
[Exercise: 45 minute bike-ride out of the city]
1830: Dinner out with the family (set-menu at the restaurant) - NO raw eating here!
[Exercise: 45 minute bike-ride back into the city]
Dinner was not a part of my normal Raw regime - but that is Ok, because it was a special occasion (my boyfriend's mom's birthday) and I have done a lot of exercise this day! It just means that I have to be EXTRA good with my raw diet the next few days!

Day #11: Thursday, May 24th
0730: Big bowl of fruit (1 kiwi, 1 banana, 1 apple, 1 small mango)
1100: Salmon filet + salad (with feta cheese!) + sauteéd mushrooms
*It was the GOOD kind of feta, so I couldn't resist - but I really should have being lactose-intolerant! *sigh*
1430: 1 egg + 4 egg whites + red bell pepper slices
[Exercise: 15 minute run (then side ache!)  + 30 minutes stepper + weights: Legs]
1730: Handful of grapes (while i bike home) + 1 apple
1930: 1 protein shake (3 scoops) + 20g dark chocolate for desert.

Day #12: Friday, May 25th
0615: 1 banana
 [Exercise: Spinning class +  weights: Arms]
0900: Big glass of beet and carrot juice
0930: 6 egg whites + 1 small onion + sundried tomotoes (with 1 tbs. ketchup on top!)

1200: Tuna salad (1 can tuna + spinach + mushrooms + balsamic vinegar) 
1500: 1 glass of beet/carrot/apple/ginger juice + grapes (15) + cherries (10) + 1 pear
1800: Handful of almonds and walnuts
2000: Veggies stir fry with soy sauce


Day #13: Saturday, May 26th
0830: Fruit smoothie  (1 banana + 2 cups berries + soy milk)
1100: 1 apple
 [Exercise: 2 hours of Pilates!]
1230: Shiritaki noodles + veggies + tomato sauce
1530: 1 protein shake (1 scoop)
1830: Large salad (take-out) with spinach, artichoke hearts, olives, mushrooms...
1930: 30g dark chocolate


Day #14: Sunday, May 27th
0830: Fruit smoothie (1 banana + 2 cups berries)
1030: Brunch with father-in-law: Egg frittata with spinach, asparagus, and onion + salad with mushrooms and olives.
1330: Shiritaki noodles + tomato sauce + veggies
 [Exercise: 6.5 km run + weights: Shoulders]
1630: 1 protein shake (1 scoop)
1930: Tuna salad (with spinach, mushrooms, bell pepper, onion, and olives)
2030: 1 lollipop :)

AND THE RESULTS ARE IN!

Ahh! It has taken me a while to update this post with my results because i've been SO busy! But here is the long and short of it:


The good stuff:

• I've lost 2.5 kilos (that is like 5 pounds in two weeks- not bad!)
• My skin has always been good - but it is noticeably more healthy (glowing).
• I'm sleeping well, and even when i've had less sleep than I would have liked, I still have energy to get up and go to the gym!
• My workouts are stronger - this is where I've seen improvement that I didn't expect! I am lifting more weight and you can definitely see more definition in my arms (pictures to come!)
• I'm tighter all around - i'm wearing pants that I didn't fit into before.

The not-so-good stuff (because it is not perfect!):

• I've been eating too much fruit, which means my tolerance for sugar has gone up. Not good in the sense that i'm craving more sweet stuff than i did before. 
• I didn't eat enough protein - so my challenge is to eat less fruit now and more protein!

I'm not at my goal yet (it is summer and i'm in a bikini in two weeks!) - and I think I could have done better in the sense that I 'mis-combined' some of my meals (if you don't know what I mean, then read my post on Going Raw), but at the same time, I was still able to eat out and enjoy life, which is important!

Oops, I did it again...

That's right, you've done it again - succumbed to temptation, fallen off the wagon, cheated on your diet. Now what? Do you starve yourself the entire next day? Run 20 miles? Or just give up entirely? No, no, and NO!

Oops! One chocolate turned into...20?

Here is the deal - everyone cheats on their diet at some point, even models (although their version of 'cheating' might be significantly different than yours). The important thing is not to beat yourself up over it, but rather focus your energy on preventing future unplanned slips! Self-loathing is a waste of time because you cannot take all that deliciousness back. Running until you faint the next day and/or surviving on nothing but lettuce leaves is not going to make a difference either - the damage has been done that day. This means that your body has already 'banked' the calories, and will do what it wants with them. The next day is a new day, and you start with a caloric clean-slate, so no amount of self-inflicted punishment is going to erase those damn cakalicious calories from the day before.

Yea, even bikini models cheat on their diet.

So then the question becomes - what now? 


1) First and foremost, recognize that you've cheated and don't make excuses ("Oh well, I guess it wasn't THAT bad"). Rather, own up to the fact that you are trying to achieve something (weight loss, a healthier lifestyle, lower cholesterol - whatever your goal may be), and you have just given yourself a set-back. The size of the set-back is not what is important - the more we justify it or sugar-coat it (pun intended), the more often it is likely to occur. That said, don't dwell on it! Negative reactions will most likely cause you to develop some other unhealthy tendencies, which are completely counter-productive to your goals.


2) DON'T develop this mentality: "Oh well, I've already 'ruined' today, so I might as well eat another 3 pieces of cake/giant bowl of ice cream/bag of chips/half of my kitchen..." This mentality is actually more common that some may think - the idea that because the damage is done, you might as well indulge further and start again tomorrow. The truth: You WILL make it worse. One giant bowl of ice cream is an indulgence, a 'cheat' meal in your diet - but three bowls + whatever else you can get your hands on is binging. And is just as unhealthy mentally as it is physically.

Yea, we've all been there, but it shouldn't be that often!

3) Think about how you feel - disappointed? sad? happy? like quitting? like binging? Really think about it - it will help you remember for the next time you think about cheating. If indulging is a common problem, write it down somewhere you can keep and read again the next time you are tempted. If you are logging your food in a journal, make sure you not only write down your 'cheat', but also your feelings after. It is important to have it there to look at as a reminder for the next time.


4) One of the most important points: Recognize the triggers. For me, it's late-night eating. I tend to feel more like 'cheating' on my diet in the evenings, when I'm watching TV or working. And in perfect line with the female cliché, when I'm sad I am tempted to sit on my couch with a carton of ice cream and a spoon. But being able to recognize what makes you indulge gives you the ability to avoid doing so! 

Are you making this decision because
you are emotional?

For example, if you tend to over-indulge at parties - where there are chips, nuts, and all sorts of snacks to go with your drinks - then make sure you position yourself far from the snack table, or don't go at all. Wait, don't go to the party? That's right. What is wrong with having no social life for a month in order to drop a few pounds? When I want to lose weight, I focus on more sleep, more exercise, more ME time - and less about making an appearance around town. And when I'm sad, I do not let myself in the kitchen until I feel better. It may not always work, but it works more times than it doesn't. Eventually, these triggers will not be triggers anymore (e.g. food will not be your first thought when you are sad). After two weeks of not letting myself eat after 8 in the evening, I didn't think about it anymore.


5) PLAN your 'cheat' meals. That's right - give yourself something to look forward to once or twice a week but not more. For example, if I know that I am going to brunch with a friend in the weekend, I let myself eat what I want to. So until then, I'm more likely to stick to my diet with something to look forward to. If I don't have something on the calendar, I put it there - for example, I will decide that on Friday after a good workout, I will make some pasta (a bowl, not a bucket!).

Do the calories count if nobody sees you? um, YES. 

Also, a good tip is to plan your cheat meals when you are WITH someone - e.g. I cheat when I go for burgers with a friend or share ice cream with my boyfriend. Doing this keeps the amount of splurging in check - you may be more likely to not only cheat, but do it in large quantities when nobody is there to budget you!


6) Make your own indulgences! That's right - if it is pizza you crave, it will be much more healthy if you make it yourself versus ordering out. Home-made stuff is almost always more healthy. And if you are going to buy it, don't buy it until you want it. That is, if you don't buy ice cream at the store, it will not be there to 'cheat' with at home. So when you want ice cream, go out and get it then.


7) Finally, when you want to splurge on something that is not a part of your diet, take a moment to think about it. Why do you want pizza/chips/chocolate/cake/etc? Is it because you are hungry? Eat something healthy first, wait 20 minutes, and see if you are still having cravings. Is it because you are tired? Go to bed, you will thank yourself in the morning. Is it because you are angry at your boyfriend/mom/boss? Wait until things have been resolved and you feel better before deciding to cheat (you probably won't feel like it once the storm has passed). Have a big glass of water (a big one), think about how you will feel when you have finished an entire pizza, and look at whatever notes you have from the last time you cheated (if you have them).

Go ahead, snack your way skinny!

Like many people, i'm a snacker - I snack when i'm nervous, I snack when i'm bored, I snack while i'm writing these blogs! And now I wonder: When did snacking get a bad name?? There are many benefits to snacking - and just to name a few:


1) Snacking curbs cravings. 
Many times when we crave sugar, junk food, <enter guilty pleasure here>, it is just because our blood sugar is low. The longer you go without food, the more likely you are to go for a donut or 12, instead of a more healthy choice.


2) Snacking keeps your metabolism up! 
Being hungry for extended period of time can send your body into 'starvation mode', and your metabolism will slow rapidly. Small and healthy snacking will keep your body working at its peak levels (= energy!).


3) Snacking keeps other meals reasonable in size (think: dinner). 
If you've had nothing to eat since lunch, by the time dinner rolls around you are most likely hungry, and more likely to eat a very large meal. Having regular snacks means you are more likely to be satisfied with a small and healthy dinner.

Is this you at the end of the day??

4) Snacking helps stabilize your mood and boosts brain power. 
Low blood sugar levels can not only lead to irritability, but affect your concentration, and of course, energy.


5) Snacking is just easier!
Snacks are, for the most part, easier to prepare and eat on the run, than full-on meals. Snacks can be easily fit into a busy schedule, and don't require as much time in the kitchen!

So, we've established that snacking - or grazing as i call it - is a good thing, but as I mentioned in my last post - what you are eating is important - all snacks are NOT created equal! 

And since i'm always getting the question "What should I eat??", here is a list of healthy, quick, and convenient snacks that are some of my favorites:

Learn to love these!

• Hard-boiled eggs/Egg whites
• Rich in protein, it is quite easy to throw a dozen of these in a pot and have them ready to go for the following days. However, make sure you are not eating too many, since the yoke is high in cholesterol and some saturated fat. I generally eat one egg (80 calories) + 4-5 egg whites (20 calories each).
• Celery
• This is for mindless snacking - celery provides no caloric value, so will not help you curb hunger. I snack on this when i'm bored-snacking :)
• Nuts (almonds and walnuts)
• I'm a bit discerning when it comes to nuts - some are better than others. Almonds are great, as are walnuts - just be sure that you are not eating too many! An almond is about 7 calories, while walnuts have about 14 calories. Since i'm not big on calorie-counting, I take one big handful and enjoy.

Ever seen these? Delicious!

• Dried fruit
• As noted with nuts above, not all dried fruit is preferable; pineapple rings, for example, are very high in sugar. However, dried apricots, apples, mangos, and raisins are excellent and are at the top of my list! Again, just be sure you are not consuming too much - they are not calorie-free and still contain sugar (albeit natural sugar! :)

• Fruit
• Some of the easiest snack food and packed with fiber! Take your pick, but i'm a huge fan of apples (great for fiber), bananas (help you feel full and are great for muscle soreness), frozen blueberries (vitamin C baby!) and kaki fruit (they are just my favorite!). Just don't always go for fruit, otherwise you will be eating quite a bit of (natural) sugar. I try to snack on fruit earlier in the day.
• Olives
• I love olives! They are easy to eat on the go, and full of energy-providing mono-saturated fats - absolutely great for losing and maintaining weight.  Eat 5-8 of them (depending on size) when you are on the go and need a boost!
• Chicken breast



Prepare your own snacks -
and avoid the temptation!

• Yea, that's right - a chicken breast. Who ways chicken can't be a snack? It tastes good, its protein-rich, it's not that messy. I usually bake many chicken breasts all at once - on Sunday for example, when i'm preparing for the week -and then I just wrap it in tinfoil when i'm on the go. Season your chicken and it is a tasty little healthy snack!
• Dark chocolate
• I eat dark chocolate (at least 70%) every day. Every. Day. In small quantities that is. This keeps me from craving other sweets!
• Air popped popcorn
• Try to eat this without salt if possible - but in general, a couple cups of this is a great on the go snack - easy to eat while driving or in the office!

Snacks I am NOT a fan of:

• Yogurt/cottage cheese/dairy-based snacks
• As a lactose-intolerant individual, I cannot myself recommend dairy-based snacks. That said, yogurt and cottage cheese can be a healthy choice. However, for weight loss, I recommend to cut out ALL dairy. Sorry.
• Peanut butter
• Don't get me wrong, I love (LOVE) peanut butter, but it is calorie-dense, and screws with the digestive process a bit.
• Anything pre-packaged
• Think: 100-calorie packs, 'healthy' chips, cereal bars, etc. Usually high in additives, sugar, and/or some other kind of unhealthy something!
• Shakes/protein bars
• Most of these are high in sugar and full of additives. 

And there you have it - so snack away! 

Don't wait until you're too hungry to resist it all!

Low-Cal, Low-Sugar, Low-Fat = Low Benefit.

For so many, the word "diet" means simply eating less - but the reality is, it is just as important - if not more so - to manage what you are eating.

This is not the way to lose weight.

The words "Never hungry, never full" are words to live by - but they are not the whole story. A diet and healthy lifestyle involves more than just counting calories in & calories out - but rather realizing that it is the kind of calories you are consuming that matter!

The first lady, the lovely Michelle Obama was on David Letterman when she summed it all up in two sentences: "You wouldn't teach kids to water a plant with soda. We just don't think about ourselves that way." And she is right! We fill our bodies with sugar-free, low-cal, 'diet', and low-fat foods that do nothing for our bodies - they don't provide energy, vitamins, and/or minerals - and instead, cause our digestive system to work in over-drive to try and breakdown the various additives and preservatives that it wasn't made to process.

And here is the thing - all of these modified foods are hurting your attempts to lose weight and be healthy. Here is why:

Your body has a number of mechanisms to break down food, absorb it, convert it to energy, and process it as waste. Your body does not, however, have the enzymes and therefore the ability to break down artificial substances effectively. Food that your body cannot break down, convert to energy, or digest is - simply speaking- stored as fat. Feel bloated? Check the ingredients in your latest snack, the reason is probably there! In order to achieve optimal weight-loss, your body's digestive system should be working as effectively as possible - eliminating whatever food is not used for muscle building, cell-rebuilding, and ATP (energy) creation/usage.

Our low-cal, genetically engineered world...

And what's more, the simple "Calories in - Calories out" philosophy doesn't work for the long-run. Maybe you will lose an initial few pounds by counting and cutting your calorie intake, but you will have to continue to eat less and less and less, until you plateau and will stop losing weight, no matter how little you are eating. Additionally, in theory, with the "Calories in- Calories out" philosophy, you could have a 300-400 calorie piece of cheesecake instead of a healthy chicken breast and veggies for lunch. What is the problem here? Well, there are quite a few, but here are the big ones:

1)  The cheesecake will cause your sugar (glucose) levels to spike, giving a short-term artificial sense of energy, and then fall to lower levels later. Result? You start to lose lean body mass (muscle) - not fat - and lower lean body mass in turn means you consistently burn less calories. Sound complicated? More simply: Your body cannot get much of what it needs from the cheesecake, so it starts looking for other sources (your muscles).

2) A piece of cheesecake has approximately 4-6g of protein, while a chicken breast (3.5oz) has approximately 30g! A low-protein diet causes you to lose muscle mass - Result? Read point one again above.

3) Because your blood sugar has spiked and then fallen to a lower (than normal) level after, the next time you eat, you will have very low glucose levels, and your body will begin to produce more insulin. Translation: Overall, more fat is produced/stored. The goal should be to keep your body's sugar-levels stable.

I'm guessing she doesn't eat 100-calorie packs of Oreos
and she didn't eat dessert for dinner.

4) Eating protein helps your body feel full, meaning you will not feel hungry as soon after you eat as you will having eaten cheesecake. Simple carbs (for example, those low-fat cookies, most breads, chips - yes, even the low-fat ones! etc.) are not a source of energy for your body, and have no nutrients, so you do not be surprised when you feel hungry soon after indulging. But complex carbs are great for producing energy and stabilizing blood sugar. (Think: Oatmeal, brown rice, fruits, veggies - that is the stuff your body can work with!).

5) A low-calorie diet will not prevent you from getting diabetes from a high sugar diet, or the other cardiovascular ailments that come from a high fat diet. Likewise, one should also consider there reaction your skin has to a lack of vitamins and minerals, or the effect sugar also has on your teeth. Last time I checked, low-calorie diets do not prevent pimples or cavities, but healthy diets do.                                                  

(300-450 calories)
... but what will your body do with this?

Remember this the next time you think you want to have a small side-salad for dinner and a big bowl (read: carton) of ice cream for dinner - or skip lunch so that you can pig out on pizza later. Consider what a 100 calorie pack of low-fat cookies does for your body vs. a 250 calorie handful of dried fruit and nuts.

 (350-450 calories)
And what will your body do with this?

So where is the silver lining?! When you indulge - because we all do - you are better off eating the cheesecake and avoid fake sugars, artificial flavors, and all the other unnatural stuff that will throw your body out of whack.

It's The Diet, Stupid.

For the past week and a half I have been brought down by yet another Easter cold - sore throat, congestion, nasty cough, and every other text-book symptom. And with the immune system of an infant, I know that this is not going to be over soon. In childhood, I developed a long list of allergies - most of which I grew out of, with the exception of gluten and an intolerance to diary. (I know, living in Denmark - a dairy nation that has delicious bakery bread as a daily staple - is a bit ironic...and like a constant tease).

Years of intense sports in high school, over-exercising, under-eating, and a consistent lack of sleep in University, and the subsequent years of excessive training and being under-weight - has all left me with not just a propensity for getting sick, but staying sick.

A few years ago, being sick would have taken me out of the game for a couple of days, and then I would be back in the gym - despite not being fully recovered. But over the years I have come to realize that this does nothing but prolong the time it takes me to reach 100% again, while stressing out my already weak immune system.

Being sick means staying away from the gym for three very important reasons: 1) My body is already working overtime to recover, and the stress of working out will do nothing but prolong the process; 2) It is not fair to expose others to my coughing and congestion; 3) Working out like crazy is not going to keep me healthy - but my diet will.

In the long run, it's just not worth it.

Despite being sick, one should not fret about not being able to keep up with their normal active lifestyle. On the contrary, the focus should shift to diet! In fact, 80% of weight loss is diet - and only 20% is physical training. That is, working out accelerates weight loss, but the key is really caloric intake - not just how many calories are being consumed, but what kind of calories are being consumed (a topic for another post).

Diet is also key to recovery - getting lots of vitamins and minerals (fruit!). Additionally, if you are allergic to gluten or lactose intolerant, it is even more important to stay away from these foods, as your body cannot process them or break them down, and will therefore expend a lot of energy trying to do so - this energy is taken away from fighting whatever virus is bringing you down. If you have no such allergies (lucky you!), you should still follow this logic and stay away from foods that require more effort to digest: Ice cream, broccoli, cabbage, legumes, raw onions, chocolate (sorry!), and any foods with additives or preservatives that your body is not built to process.

Relaxing when sick is a hard concept to accept when - like me - one might be accustomed to an extremely active lifestyle, and a regular gym routine is just as much about fitness and being in shape, as it is about sanity. However, if I have learned anything in my years of training, dieting, and being sick far too often, it is this: It's not the economy, it's the diet, Stupid.

Finally, when sick - taking a break from the gym and focus on this:

• Make sure you are getting enough calories - most of us spend our lives dieting and trying to lose weight. When sick, your body is naturally working harder than it does any other day, and your immune system needs the calories to keep up the fight. 
• Remember your vitamins! They will give you the boost you need to recover - especially fish oil (omega-3) and vitamin C. I also recommend acai berry and ginseng for maintaining health and keeping energy levels up.
• Protein, protein, protein! This is key - protein is used in the development of healthy cells development, and thus important especially when sick.  
• Sleep. Your body recovers when you are sleeping, so do as much of it as you can! The gym will still be there when you wake up :).

Teach yourself to love (insert most hated healthy food here)!

Get healthier and closer to your weightloss goals by teaching yourself to love ANY food (in two weeks or less!)


Back in 2007, I was an exercise fiend and dieting fanatic. While my enthusiasm for this lifestyle was a bit extreme, my motivation was entirely healthy: I loved the challenge. So, at an astounding 8% body fat, I wanted to do better - be stronger, be leaner.

After learning to love oatmeal and egg whites!

For anyone who has endeavored to lose body fat, you know that the first few kilos are easy, it is the last few that are the hardest. Likewise, going from 8% body fat to my goal of 4% was my hardest challenge yet. Thus, after meeting with a colleague who specializes in nutrition for fitness competitors, I was put on a strict diet -- of all sorts of foods I hated. Among other things, on a daily basis I had to start eating plain oatmeal and egg whites - and with this breakfast of champions, I had to start drinking my coffee black - no soy milk, no Splenda.

Oatmeal: Loaded with antioxidants and fiber,
easy and quick to make, and great for weigh-loss.

The first two weeks were difficult - I was forcing down my food and didn't enjoy it at all. Five years later, oatmeal and egg whites are two of my favorite foods! Call me a simple girl, but when i'm hungry in the morning, nothing makes me more happy than a warm cup of oatmeal and some egg whites (with a bit of Mrs. Dash if you've got some!).


So what is my point? Can someone actually teach themselves to like foods that they've always hated?


Yup! To test this theory, last year I decided that I would see if I could teach myself to like mushrooms AND olives - two foods i've disliked (if not hated) since childhood. (And when I say "dislike", I mean that for 27 years, I would not even touch food that had shared a plate with any of these two things. I also avoided olive oil like the plague). I admit, it might have been a bit ambitious to try and learn to love two of my most hated foods, but again, I like a challenge.


The Mission: To learn to like olives and mushrooms.


Why? Olives provide a great source of omega-9 monounsaturated fat, excellent for weight control, energy, maintaining healthy blood pressure and lowering the risk of heart disease. This is not to mention that olives are rich in Vitamins A, B1, B2, C, D, Iron, and in particular, vitamin E - great for moisturizing skin, delaying the aging process, and promoting healthy nails and hair.


Mushrooms are a great source of vitamin D, and lets face it -they are low in calories and in so many delicious restaurant dishes, in salads, on pizzas - and I just got tired of trying to eat around them!

For everyone, certain vegetables we've hated since childhood -
for me, it was olives and mushrooms!

Method: Every day at lunch, eat olives with my meal - assorted types (Greek (kalamata), Spanish green (manzanilla), French black (nicoise), whatever you can get your hands on). Start with just a few, and gradually take one or two more each day.


Every day at dinner, eat raw or sautéed mushrooms with my meal.


Time it took to love them: Approximately two weeks.


Having to change one's habits overnight is not easy - especially when we've grown to love certain foods (a certain way) and eat them on a regular basis. That said, the reality is that we control what foods we like and don't like, and after a short (and at times unpleasant) transition period, we can start eating and loving foods we used to dislike - and forget all about those unhealthy foods we've become accustomed to. If you consume (enter food you hate here) at some point every day, in two weeks or less, you will have naturally developed a taste for it.


So go ahead, trade your roasted potatoes for roasted beetroot. Don't like fish? Eat tuna, tilapia, or salmon (all good gateway fish :)) for at least one meal every day. In no time, you will be loving healthy foods you've always disliked, and getting closer to your health and weight-loss goals!

It's not so hard to eat it, when you actually love it.