Countdown to 2011 "Get it Tight Before Midnight" Fitness Challenge: Part 2-Diet for Life

Hey D.I.V.As time to move on to Part 2 of the challenege!  These next two weeks we will focus on diet.  I know you are probably thinking, "she waits until Thanksgiving to talk about a diet?".  But what better time to talk about diet.

While working out is going to be critical to getting in shape, it is your diet that is going to be the key in getting and keeping you healthy.  Changing the way you eat is the hardest thing to do.  The key to this is being realistic.  Diets that I have tried before bordered on extreme.  No salt, no sugar, no dairy, no cheating.  This may be easy for you, but not for me.  I had to accept that I looove the taste of good food and unfortunately I haven’t found any sans salt and sugar.  So this time around I am making some minor adjustments.  For those of you who want to try the more extreme approach let me know and I will be more than happy to share that information with you. 

"Remember this is a way of life, not a diet"

Let’s Get Started!!!!

Myth1:  Eating healthy means having 3 square meals a day, filled with protein, carbs, and veggies

Fact:  It is better to eat 5-6 small meals a every 3-4 hours throughout day that contain about 30% protein, 30% fat, and 40% carbs that are high in fiber. (this ratio may fluctuate based on your physical needs).

Myth2: A diet filled with “diet” shakes and instant meals will get you healthy quickly.

Fact:  Instant meals may help you to lose weight, however many of these meals are over processed and laden with salt, therefore not healthy for you.

Myth3:  Skipping meals or eating one time a day will help me lose weight

Fact:  Wrong!  Eating less than 1200 calories enters your body into starvation mode.  At this point your metabolism slows down, storing instead of burning fat and calories, and you begin to lose muscle mass.  According to Bob Harper, most people lose weight quickly by eating between 1500 to 1800 calories.  

Utilizing the calorie guide below, plan out your meals and eating times for tomorrow.   I have included some additional food suggestions to get you going.  If you are feeling ambitious, feel free to plan for the remainder of the week.  The key is to stay within your caloric goal and stick to the plan. Don’t forget to treat yourself to something daily.  No not a brownie ice-cream sundae, but a snack no more than 180 calories.  If you would like some additional help with planning your meals or figuring out which caloric intake is right for you and your goals, contact me and I will be happy to help you out as best I can.  Good luck D.I.V.A.’s!!!!!!!

Bob Harper’s Simple Calorie Guide to Foods

Food Group	Foods	Portion Size	Calorie Per Serving
Protein	Lean meat, poultry, seafood, beans, eggs, nuts, tofu, protein powder, cheese, soybeans, peanut or almond butter, yogurt	2 palm-size pieces or 6 ounces cooked	110
Complex Carbohydrates	Whole grains, fruits, vegetables	2 fist-sized amounts or 2 cups cooked	50-60
Simple Carbohydrates and Sugars	White breads, cereals, sweets	1 fist-sized amount or 1 cup	80-90
Dairy	Low-fat milk, cheese, yogurt	1 fist-size amount or 1 cup	90-100
Fat	Olive oil, canola oil, nuts, butter/margarine, avocado, cream cheese, half-and-half, mayo, salad dressing, sour cream	1 teaspoon	45