Taste the Rainbow

So, I am here in the Midwest and we just got our first big snow of the season. It's funny how much you love snow UNTIL you become a homeowner. It somehow loses it's allure after that. I remember as a small child that I loved snow so much that my mom could get me out of bed just by telling me that it had snowed - never mind that it was July.

Looking outside today it is striking to see everything covered in white. As beautiful as that is outside, I hope that when it's time to hit the kitchen, your dinner plates aren't void of color too.

Tomorrow will mark the big ONE WEEK point since the launch of Level 10 Day. It has been neat to see this grow as I really didn't have specific expectations for it. While my big "confession" day received the most views (imagine that - proclaim you're making a confession on facebook and 3x the people read your post!), my previous post on nutrition brought the most questions and positive feedback. So today, I'll share some additional thoughts and encouragements on nutrition, specifically adding color to your plate.

Let's be honest, it is easy to get into ruts. Whether you have the same hairstyle from 1991 (let's hope not. I, for one, had an awesome Dorothy Hamill/mushroom cut. Thanks mom!) or you eat the same thing EVERY day, I encourage you to change it up and add some color!

DID YOU KNOW?

People who eat more generous amounts of

fruits and vegetables as part of a healthy diet
are likely to have reduced risk of chronic
diseases, including strokes, type 2 diabetes,
some types of cancer, and perhaps heart
disease and high blood pressure.

My challenge to you today is to eat at least 3-5 different colors in each of your meals the rest of the week. This doesn't have to be hard, but it will require some planning and, perhaps, a few people will need to get over some food phobias. For example, my lunch today was a 6 oz. can of tuna, diced cucumber, diced yellow pepper, and cherry tomatoes mixed with 1 Tb. spicy stoneground mustard, a dash of lemon juice and some dill all mixed together. This meal was the result of not knowing what to do one day for lunch, so I experimented and found a new favorite.


If you need some ideas for fruits and vegetables to help bring color into your meals, here's a list with just a few ideas and a few of the benefits gained from each group:

- Red: (lycopene - reduces the rest of cancer, esp. prostate) red apples, red peppers, tomatoes, strawberries, raspberries, radishes, red cabbage, rhubarb, watermelon, pomegrantes, cherries, beets, red grapes

- Orange/Yellow: (carotenoids - reduces risk of cancer, improves eyesight, rich Vitamin A, helps immune system) oranges, carrots, butternut squash, peaches, yellow pepper, sweet potatoes, pumpkin, pineapple, pears, nectarines, cantaloupe

- Green: (chlorophyll/indoles rich in Vitamin B, helps eyesight, protects against cancer and against birth defects) broccoli, asparagus, green beans, tomatillos, celery, spinach, cucumbers, avocados, zucchini, limes, kiwi, green apples, artichokes

- Blue/Purple: (anthocyanins - antioxidants that protect cells from damage and lower risks for cancer, stroke and heart disease, improved memory and healthy aging) blackberries, blueberries, eggplant, plums, prunes, purple grapes, raisins, figs



Last night, I decided to try a tomatillo. I have had tomatillo sauces, but never an actual tomatillo. I put it in my food processor with 1/2 avocado (good fats there!), cilantro, cherry tomatoes, onion, lime juice and garlic. It was awesome. I make guacamole like this all the time, and the tomatillo gave it a little extra kick and some creaminess. It was awesome. I had it with some tilapia and it was awesome.

So, let's just give this a try. Throw some blackberries, blueberries and raspberries in your oatmeal, have a protein shake with ANY fruits and veggies you love, or cut the pasta, and saute a variety of veggies. Put your chicken and marinara with that. And, hey, be a little adventurous, will you?!  
I am doing this and SO CAN YOU! Make it a Level 10 Day!

The First 80% - Nutrition

Prior to Farrell’s, I  had the pleasure to work with a personal trainer, Marnie. Her gym was the first place where I learned about true proper nutrition. With her help, I also fell in love with weight lifting (but more on that another day).

One of the first lessons Marnie taught was, “You cannot outrun your foods.” Most of our society believes that you can eat whatever you want as long as you burn enough calories to offset your food choices. Yes, if your calories burned exceed your caloric intake, you will lose weight – but your weight is only one factor in your overall health. What I want for myself and for YOU is a healthy body composition and that is 80% dependant on what goes in your mouth.

Before I learned about proper nutrition, I was ALWAYS hungry. I never seemed satisfied, and often craved fatty, sugary foods. I was thrilled when I was first introduced to the idea of eating several smalls meals a day and quickly found my solution to uncontrollable cravings. I always eat within 15-30 minutes of waking (unless I am going to the gym immediately). If you workout first thing in the morning, you may or may not want to eat beforehand. My stomach doesn’t handle food well so I wait, but you may need the fuel to get through your workout at a Level 10. I eat once I return home, and follow with 4-5 more meals every 3 hours or so.

Each meal should combine lean protein and healthy carbs . You will also want to incorporate healthy fats a few times a day such as nuts, natural peanut butter, olive oil or avocados.

Portion Tips:- Protein – approximate size of your palm (for most this is 4-6oz)
- Fruit/Veggie Carbs – approximately two loose fists (avoid white potatoes, corn and starchy veggies)
- Grain Carbs – one clenched fist for brown rice or whole wheat pasta; ½ slice of  whole wheat bread

Below are some of my favorite products/items to have on hand:

-          All Whites – I love these because they are so easy. You can find them next to the eggs/egg beaters. I suggest mixing in fresh spinach, red bell pepper or using a flavored olive oil to add flavor. If you are easing into the idea of egg whites, scramble 1 whole egg with 2-3 egg whites.

-          Arnold Buns – Make sure your breads are 100% whole wheat. Not all wheat breads are 100% and some have high fructose corn syrup so read labels and find your favorite. These buns have a great flavor and give you two pieces to actually sandwich.

-          Chobani/Fage Greek Yogurts – It is best to stick with the plain options as the flavored ones can have a bit of sugar. You can flavor them yourself with extracts, small berries or diced fruit, and stevia if you need a sweetener. I prefer raspberries with mine and don’t need an additional sweetener. Try to keep these to one a day.

-          CytoSport Complete Whey Protein in Vanilla – (www.cytomax.com) Great with frozen fruit and a little skim or even water as a shake, or added into oatmeal or made into a protein pancake, this protein powder is known for blending well. Some powders can get clumpy and have an unappetizing texture, but this one mixes like a pro. They have many flavors, but I prefer to buy vanilla so that it mixes well with most foods. *This brand also makes a great fruit protein performance drink that is lactose free, aspartame/sugar free, only 1g of carbs and a nice alternative to traditional protein shakes. I like them because they are easy to toss in your bag for the day or keep in your car for food “emergencies.”

-          Other foods I like to have on hand include, whole fruits like clementines, apples and pears, other fruits like grapes and berries (keep frozen on hand for protein shakes), lowfat cottage cheese and lowfat skim string cheese, canned tuna (cheap and healthy), sliced almonds (great as a topping or to add texture to your favorite meals) and whole almonds (10 of these make a great fat serving or 20 if you’re in a bind and have nothing else to eat)

 If you want more information on meal planning, meal recommendations or how to incorporate this type of nutrition plan into your life, feel free to email me at jessicazobac@hotmail.com

 Thanks for reading! Off to make my meal plan for the week. I am doing this and SO CAN YOU! Make it a Level 10 Day!

If You Fail to Plan, You Plan to Fail.

As I mentioned yesterday, I am committed to bringing you DAILY inspiration. As today is nearing an end and I am FINALLY here to discuss goals, I am reminded of the most important thing when setting a goal – to have a PLAN!

You see, just like my day today, life can be busy, hectic and sometimes unexpected. When you have established your goal and broken it down into small attainable pieces with a plan that supports your success, you are much more likely to achieve your goals AND be able to withstand life’s curveballs.

My day began with the Week One fitness testing for the new session at Farrell’s eXtreme Bodyshaping. A new batch of members came in with an energy and excitement that was contagious (another reason that point #2 below is so important). It took me back to the feelings I had 12 weeks ago when I began at FXB and got me amped for this next step in my journey. Immediately after testing, my husband and I went to a brunch with my cousin and then, straight to a wedding.

As I am finally returning home and posting much later than planned, I am reminded of several things:

1.       Make a plan and write it down. If you fail to plan, you plan to fail. This isn’t just a “feel good” concept that you hear at work seminars – it is the truth. Especially with nutrition, you must plan or else you may have a hiccup in your schedule that leaves you hungry and with few healthy options.             
A few tips for successful meal planning:

-          Decide when you will grocery shop. I typically go 1-2 times a week -  once at the start of the week for a majority of the week’s items, and again for additional fresh produce or specialty items.

-          Prepare foods ahead. Depending on your schedule and personality, this is done best one time a week in a big sha-bang or the evening before, either way get it done. Grill up a large batch of chicken, cut your vegetables, transfer foods from large containers into portion controlled sizes – whatever you can do to foster your success do it!

-          Keep a food journal. I am old school and use pen/paper, but there are great apps such as my fitness pal. Now I know you are wondering what journaling has to do with planning. For me, I make my plan in my food journal the night before so that I can use it as a guide throughout the day. This eliminates those impulse decisions that can plague the best of us when temptation comes knocking.
 

2.       Surround yourself with likeminded people( and be patient with those who aren’t). Our brunch today was so refreshing because our hosts eat healthy as well, and were willing to accommodate my needs and preferences. This, of course, is ideal, but not always a reality. I understand. But remember, you are responsible for YOU. Don’t be afraid to speak up and tell others what you are doing and what you need.  Particularly, if you are someone who has chronically struggled with your weight, you probably tend to put others before yourself (trust me – this was me). While this may make you feel good in the moment, it may not be the best for your waistline. So, know that you can best love others when you first love yourself. Besides, you might just be the one that sets an example for THEM by make the smart choices.

3.       Be ready for the unexpected. Today, I did not expect to run from one activity to the other, and when your nutrition plan consists of six meals a day, that can be a struggle when you’re not prepared. It’s time to be a boy scout,  so pack up and stock up. Keep a package of nuts in your car and at work. If you are in a bind, a handful (NOT the whole can) of almonds are better than hitting the vending machine or drive-thru. Throw an apple or orange in your bag at the start of the day and keep protein powder or protein drinks available. Remember, a combination of healthy carbs and lean protein are best, so find your favorites and plan ahead. Please, please do not lie to yourself and think that fast food is faster than running into the grocery store. Sure, it requires you to get out of your car, but hey at least it’ll burn more calories than sitting in your car.

Tomorrow I will talk more specifically about nutrition and share some of my favorite items that are both nutritious AND satisfying.

I am here with you taking each step and facing the same struggles as you. I am doing it and YOU CAN TOO! Make it a Level 10 day!