Well I will start off by saying that I use to be a poster child for it. If you have never read my blog about my struggles… Coming Clean….. Eating Disorders and Food…. From me do so. I used to count calories like no other, but it did NOT matter what they were. Oh and I did cardio, ALOT of time on the elliptical. I was unhealthy, looked gross, and was 100% skinny fat…..
Unfortunately a lot of people are skinny fat. Just because someone looks thin on the outside does NOT mean they are healthy. They can carry just as much if not more visceral fat than those who are obese. Visceral fat is the most dangerous to have as it accumulates around organs such as the pancreas, heart and liver and then can begin to release hormones and other secretions into the bloodstream that can lead to disease.
Recent studies have concluded that,”Older adults with normal BMIs (well-known to be an imperfect measurement) but high levels of body fat are at greater risk for cardiovascular disease and death than previously realized, according to a 2013 study published in the American Journal of Cardiology. More recently, a 2014 report on people with “normal weight obesity”—normal BMI, high body fat—found that they have a significantly higher risk of metabolic problems and death from these diseases than any other group.” Time Magazine
If someone who is naturally thin is not utilizing resistance training into a workout routine, if they are just doing cardio and not watching what they eat, they are definitely a target of making skinny fat a reality.
So how can this be reversed? Or prevented? Add resistance to build lean muscle, women you will NOT get bulky by touching a weight. Work with someone to discover how you should eat, how you should train, etc. Feeding your body right will not only help your metabolism and body start working properly but it will help tone and rebuild those muscles you are breaking down during training. Which in turn will give you a more toned look! Winning 🙂
Bottom line is, take care of yourself. Don’t assume just because you are skinny that you are healthy. Watch what you eat, even if you can put away a pizza late at night and feel like you don’t gain a pound, it is NOT a smart idea to do…..
Lets make the best choices possible here on out 🙂 – C
I have a sweet tooth, and I am not ashamed to admit it. Give me cookies, and I could probably eat a dozen easily if I lacked any will power. However, I do have will power that I have developed over time and part of the reason for that is knowing what sugar actually does to my body when I ingest it. Primarily added sugars, or manufactured sugars. Moderation, again as I state all the time is the key.
So what happens exactly when you eat sugar? And what is it?
Sugar when eaten is broken down by your digestive enzymes into glucose and fructose. Now glucose is a form of something our body uses for energy, but too much of it can cause harmful side effects.
When absorbed causes our pancreas to release insulin which in turns takes the glucose to your cells to be used as energy. However too much insulin can cause the blocking of leptin (the hunger hormone) which makes you feel hungry even though you just ate… this can also cause your body to be tricked to storing glucose as belly fat because it thinks it is in starvation mode.
It can also cause serotonin to be released which causes sugar crashes (as it is your sleep regulating hormone)
Too much insulin can also cause your body to not release enough dopamine over time which makes you feel good…. this leads to cravings and can cause addiction like mentality. (btw this is also what happens by the brain when you do cocaine ).
Over time your bodies cells can become resistant to insulin which causes an overload of it in your blood stream which leads to different forms of diabetes.
Acts and is absorbed in a similar manner to glucose but is metabolized in your liver
Your liver can easily be overwhelmed if you eat too much fructose containing foods and cause fat to grow within it…. aka fatty liver disease
It also can cause your “good” cholesterol to lower (HDL) which in turn increases triglyceride levels. And that fat can actually be carried to your arteries from your liver which leads to increased heart attack and stroke risk
The thing is SOOOO many of processed foods contain both forms of sugar. Natural food like fruit does too but we aren’t as prone to eat too much of that stuff and some sugar is not a bad thing (in its natural form) as it helps with energy. By taking measures to LOOK at food labels, and cut back on the stuff everyday that contains a lot of sugar you can really decrease your risk for so many diseases like diabetes. I am also a FIRM believer (as I have seen results first hand) that eliminating a lot of sugar from our diets improves our skin as well….. even CELLULITE. Yes cellulite.
In a nutshell, this country has a very large obesity problem, and its sad to say that much of it is caused by the FAKE stuff that many manufacturers (not all) make for us to eat. They know sugar causes cravings, so if they include it in their products they not only taste better but they will get many many repeat buyers who do not know any better. Not to mention processed forms of this stuff is a lot cheaper than the natural forms. But each one of us have to power to choose what we put in our bodies. Treat them as they should be treated. Our bodies are machines and fueled right they will look and perform right, fueled wrong and they will perform like crap and look like crap. Just like you wouldn’t put cheap gasoline in a Ferrari, you shouldn’t put cheap stuff in your body either ;).
New scientific data ( Here ) points to the fact that many people may suffer from a host of medical conditions and symptoms now linked to a newly-discovered genetic #mutation of the #MTHFR where they are unable to process folic acid and must have a methylated form of folate instead. If they don’t it could be dangerous, and most supplements are not methylated…..
At #IDLife, as soon as our physicians, scientists and formulators at #IDLife* heard this emerging research, they immediately made the decision to switch all our folic acid to methylated folate in our customized, pharmaceutical-grade #IDNutrition* program… SO, again, what’s in YOUR supplements??
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I dont like the word lazy…. but I have to admit when it comes to cooking I am NO Betty Crocker, or Martha Stewart for that matter. I mean we all have our strengths and weaknesses….. right?
I do however know how important food prep is to staying on track. Being on the go all the time I have to be prepared or I am grabbing whatever I can and no matter how hard we try or think, we never really know what we are getting at restaurants. Days when I have food prepared for most of my meals versus ones when I don’t I am more successful as far as how I eat nutrition wise.
Which leads me to this blog, and why I am sharing some of my secrets with you (you’re welcome). We need natural not artificial loaded foods in our diets everyday. My rule is 80/20. 80% of the time stick to eating natural (scanning the outside of the grocery store aisles) and 20% you can splurge. Luckily more retailers are now jumping on board the health food train, and it is easier than ever to find what our bodies really need to succeed in health from the inside out.
Lazy girl rules:
Rule #1 – Stick to the Basics:
Protein is always number one on my list when prepping food. Cooking these bad boys in bulk takes the guess work out of the rest of the week as you can make salads, stir frys, wraps, etc. I also buy carton egg whites, yes I know many will argue with this but no cracking involved and can just pour and go!
Complex carbs are the carbs our bodies want. Carbs do NOT need to be your enemy if you eat the right ones and not in extreme excess your body will start to use them properly and you won’t gain a ton of weight but instead you will use them for fuel.
Veggies and Fruit. I like fresh of both, but I also like to buy frozen. Frozen fruit I throw in my overnight oats or protein shakes versus using Ice to change it up. When buying Frozen though be sure to pay attention to sodium content and sugars. Sugars tend to sneak in frozen fruit (not natural ones) and sodium is sometime added to veggies so look at those labels! Remember too much of a good thing is not good.
Healthy fats- Buy avocados, nuts, nut butters and olive/coconut oil. Add these things (portion controlled) to meals to get the fat YOU NEED!
EVERY meal should consist of a lean protein (chicken, fish, ground turkey, lean beef, eggs, protein powder), complex carbs, and a healthy fat!
Rule #2 – Go to Target, Trader Joes and Fresh Market (on Tuesdays)
Who doesnt like these Target and TJ’s? They both now carry these amazing all natural microwavable options like sweet potatoes, quinoa, brown rice, veggies, and veggie combos with olive oil, etc. Heat those bad boys up in no time and add to your proteins. Carbs and Veggies … Check! (side note though, be sure to look at sodium and sugars AND ingredients, they should JUST list what foods are advertised, nothing else).
Fresh Market on Tuesdays is winning. You can get natural chicken for $2.99/lb and some other meats too depending on the store. That is less than some hormone added wannabe chick (my name for it atleast) is at other grocery stores. I am sorry if you do not have one near you…. but research somewhere similar. Seriously.
Rule #3 – Buy a crock pot…. and liners
My crock pot is one of my best friends (true story don’t judge). I throw a liner in it, throw chicken and onions or chicken and salsa, or ground turkey and either of the two, some spices and go about my day. Later on I portion it all out, throw out the liner, and protein prep done!
Rule #4- Overnight Oats and Protein shakes
I dont care who you are, you need to eat breakfast. Overnight oats are the easiest and yummiest thing ANYONE can make. Take your portion of oats (probably 1/3- 1/2 cup) add water or almond milk, fruit or whatever your heart desires. Then put it in a air tight container (or just finished PB jar) in the fridge the night before. Wake up and eat the next morning! Add a protein shake to it or just throw some protein in it the night before (because you do need protein in the am, and lets be real most of us don’t have time to make eggs).
Rule #5- Buy a SCALE. (and BPA Free Tubberware)
So we have shopped, cooked/ microwaved now we have to measure this stuff out! Portion control is a MUST.
We all have different needs so ladies if you are making you and your mans meals for the week you both do NOT need the same portion sizes. Guys need more, they have more muscle and testosterone meaning their metabolism is naturally faster (I am jealous too). Figure out your portions then divide these meals into BPA free containers and put in the fridge for the week and you have NO EXCUSES!
Y’all this really should only take about an hour if that (minus the crock pot and shopping time). There is no excuse we cant all do this! If you suffer from prep laziness like me I hope this helps! Let me know, and as always check out my training and nutrition help options if needed! 🙂
Lets face it, most of us are on the go reaching for something to help “pick us up” so to speak so we don’t fall short of our to do lists.
Many of us go for coffee, others grab energy drinks, etc. Do you really know what is in those energy drinks or how much caffeine is in a cup of coffee, or that big cup of coffee from the coffee shop? Most of us don’t. I know personally if I have too much coffee or anything really a few hours later I am exhausted…. why? Because I crash! Even my beloved coffee causes this (and makes me irritable sometimes).
This is why I am so happy I have ID Life Energy in my life now. I am not kidding that it really helps me cut back on coffee. I have even managed to go through a few week long periods without it completely. Best part is I really and truly NEVER crash from it.
It has a tri phasic approach so it gives immediate energy, midterm, and long term. It doesn’t make me jittery by any means AND the best part is it does NOT have any of the artificial junk many mixes and pre made drinks have. So it not only helps me get through my day but ALSO fuels my body right. Cost effective too :).
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