There has been several times in the last few days that I have been caught starving and without food. Number one this means that the meal I’d eaten prior to starvation must not have been a complete zone meal. And, number two, it means that I’d better be prepared at all times to fuel my body appropriately so that I don’t have to dive in to Starbucks and eat the nearest carb loaded snack in the snack case. Being on the zone diet does have it’s challenges and I am rising to them. By writing about it here, it gives me the extra oomph to stick to it, however, I will admit to cheating more often than I’d like- that big handful of nuts I just ate or those fries I ate off my kids’ plate earlier are all signs that I am not as strict or as rigid as I need to be to get results.
Anyway, tomorrow is a new day, and I’m always highly motivated at the beginning of the week! In an effort to be better prepared, I’m including a list of the best possible high protein choices you can pack in case hunger strikes- nuts and carbs are easy to have on hand or can always be purchased with an iced tea or coffee.
Hammer Nutrition’s Vanilla or Chocolate Whey. I could easily carry one scoop in a plastic baggie and mix with water. That’s equivalent to 18 grams of protein, plus one apple and 2 cashews for a 2 block meal.
Already cooked and peeled egg whites. Who’s got the cooking of their eggs dialed in perfectly??? Would love to know the secret to get them to peel properly all the time.
Chicken on a stick. Cook extra chicken on weekends and portion it out to be one or two block serving sizes (already did this, knock on wood!!).
Tuna packets in 1 ounce servings.
Beef/Turkey jerky. I don’t do this one as of yet, do you? I have a hard time chewing it. Got a brand that offers a softer version of jerky?
Included in my emergency kit should always be a small packet of nuts and an apple, or cherry tomatoes, or a pear…the list is endless, just a matter of being prepared.
Please share any thoughts/comments or suggestions!
Sickness. It seems to be rampant around here lately. We get over one cold and the next one hits within three months. Argh. This time, it struck both my kids on the same day- fever, cough, sore throat…you name it. I have been coughed on, kissed, or shared toilet seats..with two feverish kids and amazingly have NOT YET GOTTEN SICK.
3 Months Ago, Whole Foods sent me a press release on immune building products for the flu season. Our flu season seems to by cyclical- every few months, we have a new viral infection. And, you know, it sucks. I hate seeing my kids sick. The weird thing is that I have not gotten sick at all. Between my Whole Foods press release and my Facebook account, I ran a series of questions yesterday on what to take in case of sickness or even possible sickness. The answers I got ranged from eating whole garlic cloves to Zirmac to 2000 miligrams of Vitamin C (Emergen C) to tumeric to cayenne pepper to kale and the list goes on…..I am no expert on this subject, but, the products below are the ones that have been working for me – as I have not been sick!
Wellness Formula manufactured by Source Naturals. Basically, it’s a herbal defense complex with garlic, echinacea, elderberry extract, and a bunch of other herbs that I can’t pronounce. I take it as soon as I feel any scratchy throat, head ache or in times of the kids being sick!
In a recent article in Fitness Magazine titled “Confessions of a Cardioholic” by Jessica Girdwain people who show signs of addiction to exercise include canceling trips (not flexible in changing their training schedule), exercising even when severely injured, or/and in doing 2 or more hours of exercise per day.
“Their dependency started as an innocent wish to get in shape but quickly morphed into an unhealthy obsession.”
“Athletes tend to be driven, type A personality,..They often think that more training is better.”
“With each workout, I vowed to run a minute longer or record a faster time on the treadmill.”
“Much like a drug addict, a compulsive exerciser may feel withdrawal symptoms when she doesn’t get her fix- the powerful endorphin rush that comes from working out…something similar to a runner’s high.”
Symptoms of overtraining include low energy, loss of motivation, fatigue, illness or abnormal heart rate.
Here’s my take on my personal love of exercise:
It’s highly likely that I am addicted to exercise- but in a good way. I love it, but, I know when to quit. I’m happy getting my one hour a day, five days a week. The “extra” that I get- teaching yoga to kids is my job and there are days when I do everything I can to do as little as possible {using demonstrators, student teachers and games to limit how much “extra” that I get!} because I am physically fried. But, it’s not everyday.
Yes, I LOVE THAT FEELING OF ENDORPHIN HIGH. There are days when I leave my gym and feel like a million bucks. There are other days when I leave that I feel like I’ve been run over by a truck. We have easy days and we have hard days- that is why I can go five days a week.
Yes, with each workout, I make a mental note on how I could improve it. And, in three to four months when it comes up again, I will. That’s a healthy sign of improvement.
Here’s why I am not unhealthfully addicted to exercise:
I recognize my need for rest and I take rest days ( sometimes grudgingly and sometimes happily!)
Injuries equal rest for me.
Trips mean a change in plans for exercise – not a reason to cancel. And, trips usually mean a lighter workout and or rest days for me.
If a workout gets canceled or I’m unable to attend, it’s likely that I’d find a way to do something at home…but the bottom line is 5 days a week minimum.
Maybe I am, maybe I’m not…I just watch my body for signs of overtraining and my mood.
What’s your take on exercise addiction? Do you feel addicted to exercise? How are you feeling if you can’t workout? Do you push yourself every single time you go out?
As you read this, I will officially be on DAY 1 of the Zone Diet. For the last two weeks, I have fiddled around with it, but, tomorrow is my official start date. I bet you are all wondering WHY would I be starting any kind of diet whatsoever, right??? I eat healthy, or so I think, and yet, I am still carrying around excess fat. Seriously.
I started cross fit workouts back in November and since then have already seen a large loss of body fat. I don’t have any numbers for you but, I can tell you I dropped at least one dress size without changing my diet at all- and that includes wine, dark chocolate and iced americano’s regularly!!
Cross Fit, across the board recommends a diet high in protein, vegetables, nuts, some fruits and no sugar, and, depending on the affiliate, will depend on what diet they recommend. To my knowledge there are only two- the Paleo Diet and the Zone Diet. Yesterday, I was lucky enough to hear a lecture given by my trainers on the ZONE diet and that was the final icing on the cake for me.
Most importantly, I heard that for every 3 workouts, you drop 1 (like in the trash) if your diet sucks.
Number 2, the ZONE diet’s function is primarily to reduce inflammation in the body. (Like for example, the chronic diseases that are associated with inflammation- heart disease, type 2 diabetes, cancer, Alzheimer, asthma, allergies, and anything that ends in -itis- TENDENITIS {me!!!}
Number 3, My trainers are my hero’s! Both of them. And, so, it’s kind of like if they are doing it and are successful and completely ripped, then, I can do it too.
I also wrote to the PR person for the ZONE Diet and they were excited to provide me with samples of a few of the books and bars that the ZONE diet offers. I will discuss this more in detail later, but, I wanted you to know that I am READING all the material I can get my hands on and honestly, the only thing that’s hard to figure out is how much food I am expected to eat DAILY!?!?!?!
Questions/Comments/Concerns…let us hear them below.
This story gave me goosebumps! Joy didn’t start running until her late 50’s and is now running 3 marathons a year including the New York City marathon and is winning her age group!
Being that if you’re reading this, you are probably an athlete, I would assume that most of us have our personal favs in the skincare department, right?!!
I’m looking for a moisturizing SPF daily cream for my face (reminder I teach 1-3 hours outside daily).
HAIRCARE: This is a biggy for me. Yes, I color my hair! I also sweat every single day. What products do you use to keep the color, but, also not have a sweaty grimy head. Some hairdressers say- shampoo every day, some say every other day and one said only 2x per week?!?!?
Sure could use some advice in this department, thanks in advance!
Back in the days of Shawn Phillips, I used to do three sets at the same weight and thought that was the workout!
My general warm-up consists of 5-7 exercises for a total of 10-25 repetitions and that follows a 500 meter row + dynamic stretches. The general warm-up includes (this week) 30 second handstands, twisting push-ups, ring dips, overhead squats, double unders (with a rope), hip extensions, sit-ups…
Lunges & squats were to be done with no weight.
5 repeat opportunities to build strength by experimenting with my max load. (Such as Overhead Squats, Front Squats, Squat Cleans)
I thought 30 repetitions of anything was a workout!
On the subject of food: {This area is under big consideration at the moment- due to dizzy spells post workout, while teaching in triangle pose or any balance pose… I must be deficient in something- possibly fat?! Thoughts?
Big bowl of oatmeal every single day.
I used to drink 350 calorie Iced Mocha’s DAILY!
I used to drink a daily dose of diet coke.
No Soda, and only iced americano’s with 2 raw sugars (I know I know…still have my vices.)
Eggs with peppers for breakfast if time allows.
I drink a smoothie every day.
I read all menu plans in every single magazine. (more on this in a few days)
No rice, pasta or bread unless it’s a weekend or a special occasion.
On the subject of recovery:
Foam Roller and Yoga
Hot, muscle relaxing baths, yoga, and bed at 9. REST. 1 full day off between 2-3 hard days. And, I have to force myself to take days off.
On the subject of mental toughness:
Still need to develop.
Still learning lots and have tons of questions- mainly on the subject of food. I’d like for my abs to make an appearance this year and also like to eliminate the dizzy spells and really feel strong and fit!
Let’s get ready for 2010!?! Anybody set any big goals yet? I’m still formulating mine.
There is a huge division on this subject- either you eat or you don’t. And, I’ve found people are pretty adamant on the subject. Because I have been both a marathon runner, bike racer, yoga goer, and now cross fitter, I can honestly tell you that on ALL occasions, I do not ever EAT before a workout. My general rule of thumb is 2+ hours is the minimum amount of time that needs to be between me and my sweat. Hammer Nutrition’s site says three hours prior to a workout. On marathon day, yes, I ate oatmeal prior to the race, but, still I stayed within my two hour window.
I will give you two main reasons:
1. The Puke Factor. Most of my workouts lately are completed within one hour and the intensity is HIGH. I do not want to puke my breakfast at the end of a hard workout. Period.
2. Burping. Nor, do I wish to taste my food again while out swinging a kettlebell, running, rowing …whatever. No, thank you.
3. Timing. All of my workouts are in the early morning. I wake up, drink my required half cup of coffee and off I go! I have no time to eat, nor am I even remotely hungry at 5am.
What if I get hungry during a workout?
1. If I feel any tummy rumbling, I will take a Hammer Gel. Or, there will be HEED in my bottle. While at cross fit, I am generally not hungry during those workouts, but, I’ve found that I do on most occassions need a little something to get me throught the whole hour. Hammer’s Heed is my first choice.
2. If the workout is two hours or longer, I will have both a Hammer Gel and HEED mixed with Perpetuem in my bottles.
