Start Saturday, or in this case, Restart Saturday

At last, the breakthrough I’ve been waiting for. Yesterday was a race day at work, I squeezed myself into my dress and it was snug! I know I looked ‘ok’ and I got a tonne of compliments, which is always good for the self esteem, but I knew, in my heart, that I should have, and could have, looked better – so today I start. Next race day is the 5th of December and I want my dress (same size as yesterday) to be ‘loose’. I just know my mind set has changed – I’m thinking about buying salad ingredients not chips and dip, I’m not already giving myself permission to binge today (as has been happening), I want to get back to seeing the scale go down, I want that goal weight!

I’ve turned the corner. I’m set on weight loss again and not eating my emotions. I want to put that dress on, on the 5th, and know in my heart I do look the best because I worked for it!

The relief of having this frame of mind back is hard to describe. I’ve felt like I had no control over my thoughts (but of course I have) I just slid back in to the old habits when things got stressful and I was out if my routine, but now I know the new habits are back!

Sun is shining, things are looking up, and I feel great.

races 221113

Not-So-Clean to Clean | Protein Shake

On my way to getting way cleaner, especially after my Big Wow eye opener.

A great example – here is my Protein Drink ‘ before and after’.

Compare Protein Drinks

Differences

Calories 71% less
Carbs 87% less
Fat 100% more
Protein 32% less
Sugar 93% less
Calcium 63% less

Cost
Homebrand trim milk 250mls 38c
Sculpt powder $1.65

So Good Almond Milk 250mls $1.07
Clean Lean $2.53

Nutrition Panels

(per 100g – 4 serves)

Just Natural

Smooth Vanilla

Creamy Cappuccino     

Rich Chocolate

Energy 1610kJ / 385 cals 1600kj / 383 cals 1540kj / 368 cals 1570kj / 376 cals
Protein 88g 84.3g 80.0g 80.0g
Fat 1.30g 1.29g 1.64g 1.96g
-saturated 0.20g 0.19g 0.44g 0.67g
Carbohydrate 2.70g 5.90g 5.48g 6.63g
-sugar 0.00g 0.53g 0.41g 0.67g
Dietary fibre 2.30g 2.60g 3.07g 4.67g
Sodium 2.00g 2.03g 1.91g 1.88g

Normally an 100% increase in fat would be a red flag, but going from 2% to 4% is nothing to be concerned about given all of the extra benefits offered by the clean protein. I’m also not concerned about the calcium reduction, I have a very high protein diet, I aim for at least 40% of my calories to come from calcium so I balance it out with other foods.

I am using a ‘flavoured’ powder at the moment to transition to this new type of powder but will move to the ‘natural’ one for my next container. The natural has a whopping 88grams of protein!

One of the biggest changes in the above is the 93% reduction in sugar and I have 71 extra calories to spend elsewhere.

Review:

The main difference between the Sculpt and the NuZest is clearly there are no ‘fillers’ in the pea protein. Whilst the actual powder is smooth and silky, it’s not creamy once it’s made up. The first time I drank it I really missed that thicker creamy texture, the second time I made it up I added a banana and it made it wonderful and creamy as did adding chia seeds, so it’s an easy work around for me as I like a thicker smoothie.

As for taste, I have the rich chocolate powder to which I usually add ground flaxseed, cinnamon and of course the almond milk is nice but it’s somewhat a confusion of flavours and I am looking forward to moving to the ‘natural’ powder to cut one of flavours out. Especially now I know that I probably won’t drink it without adding ‘something’ to it and having a neutral base is a good idea. I’ve also been recommended to try rice milk which apparently is more neutral than the almond, so next time I’m at the supermarket (probably today) I’ll grab some if I remember!

All in all, the pea protein offers far more nutrition that sculpt, yes it’s a lot more expensive but I think it’s worth it!

 

Opinion: The Myth That Is Starvation Mode

First the disclaimer! I am not a doctor, dietitian, nutritionist, or have and qualifications in terms of health, fitness, nutrition. This blog is MY OPINION only. You should seek medical advice before commencing any form of weight loss regime.

Right, now down to my opinion about this so-called starvation mode.

Oh, and I’m more than happy for someone to explain why my theory is wrong but so far all the information I have read hasn’t convinced me.

So the theory behind Starvation Mode is that if we too few calories our bodies freak out and hold onto every single morsel we eat in order to survive. So here’s my thing;

1 kilo of fat is approximately 7,700 calories.
If you are are 10 kilos over weight the in theory you have 77,000 ‘spare’ calories hanging around your body that can be used to function.
If your body requires 1,500 calories a day to operate and you only consume 1,000 then according to my theory your body will deduct the extra calories from your fat bank.
This is how we lose weight.

Using this theory you would need to maintain this scenario for approximately 154 days before your body ran out of fat cash.

The theory that if we eat too few calories our body grabs all the calories from any food we do consume doesn’t make sense to me. Let’s say I need 1,500 to function at a base level, and I only eat 1,000 calories, and according to the theory as I have ‘under-eaten’ my body somehow doesn’t use any of those calories to operate but instead turns it into fat, then how do I still walk around?

Does the equation now look like this?
10 kilos over weight is 77,000 calories plus the 1,000 consumed less 1,500 to operate my body still ends up with the same answer the fat bank is down 500 calories.

Our body stores fat to use when times are lean, so when you under eat your body draws on those fat reserves in order to keep your body functioning. This is the fundamental theory behind weight loss – less calories in and more calories out creates a deficit so your body has to use it’s reserves. Why would your body shut down any of it’s functions, including metabolism, when it know’s there is plenty of cash in the fat bank, and even if it did, why would it not use incoming food as fuel first, and then hit up the fat atm for a withdrawal if it was short of the reddies? It just doesn’t make sense to me.

Perhaps my theory is too simplistic?

I would love your opinion on this.

ABC’s That Aid Weight Loss

A

An Apple a day not only keeps the doctor away but it also reduces the fat absorbed by our cells, aids digestion and is a great source of fibre.

Retaining water? Add some Asparagus to your diet. It’s a natural diuretic and contains a chemical that helps break down fat.

B

Blueberries are rich in vitamins C and E, as well as antioxidants. Research suggests that consuming them can aid in the reduction of fat around our stomachs.

C

Spice up your weight loss with Cinnamon. It’s a fabulous source of calcium, fibre, iron, manganese and helps with sugar cravings.

Boost your metabolism naturally by adding Cayenne Pepper to your meals. The Capsaicin heats the body to burn more calories, a process known as thermogenesis.

 

Start Saturday | Flaxseed (Ground)

Wow, don’t know about you, but this week has flown by. I can’t believe it’s time for another Start Saturday already.

This week I am starting to use Ground Flaxseed from the Ceres Organics range.

The label calls this ingredient a nutrition superstar, and I can see why. It has dietary fibre, protein, and Omega-3 and is a great ‘digestive aid’.

It has a fairly mild taste, almost a little almondy, but perhaps that’s just the almond milk tainting it? not really sure how to describe it but you could easily add it all sort of your dishes without it fundamentally changing the taste. If you put it in your baking I doubt you would even know it was there. the packet suggest to sprinkle it over your cereal (which I don’t eat) and salads, which I might try. Of course, it’s great in shakes and smoothies too and this is how I will mostly be consuming mine.

The reason I am starting to use this ground flaxseed is that I need, not only the fibre and protein benefits, but also the Omega-3. Omega-3 is fantastic for hair, nails, and skin and I know that my diet doesn’t necessarily provide the best nutrients to keep these things in great condition (until now, of course).

I added 15gms but I think 10gms is sufficient in a standard protein shake – the nutritional details below are for 100 grams so you can divide it by 10 for the 10 gms details.

Per 100g
Energy/Calories 534
Protein 18.3g
Fat (total) 42.2g
Fat (sat) 3.7g
Carbs 28.9g
Sugars 1.6g
Dietary Fibre 27.3g
Sodium 30mg

Nutritional benefits include Omega-3, manganese, vitamin B, fibre, magnesium, and tryptophan.

As it’s a bit top heavy in terms of fat I won’t be having it in my protein shakes everyday, probably every other day. Looking forward to the benefits!

Weigh-in Wednesday – Bob Harper

The Huff Post printed this article from Bob Harper, of Biggest Loser fame, this week and I just love how it ties in with our philosophy about weight loss and the in terms of the use of the word ‘skinny’.

I know many people aren’t going to like the use of that word, but it has resonance with me and I hope as you read my blogs and understand where I am coming from you will learn to understand why I use #skinnylove as my tag.

So, in case you don’t follow me on Twitter, haven’t seen this posted in MLFC, or didn’t read it directly from the source, here ‘s Bob Harper’s view on Diet versus Exercise.

My favourite quotes are

Diet trumps exercise every time.

It is all about your diet,

When you find your passion, it makes for a good life.

Bob Harper

And from Dr Mark Kelly who also contributes to the article

Kelly agrees that diet is the main factor that can lower weight, but it’s exercise, he adds, that allows that lower weight to stick.

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