Tag Archives: wellness

There are two times when a woman can gain Fat Cells

Did you know that there are two times in your life when you gain fat cells? I do not mean gain weight by filling fat cells, I mean actually acquiring additional cells which increases the amount of fat you can potentially store. These two times are when you are a child and when you are pregnant. both gain fat Ironically, it is when women are pregnant that they are the most likely to over eat. We simply say we are "Eating For 2". Well news flash, you are eating for like 1.2 people. That tiny person inside does not need its own 8 ounce steak and baked potato. In fact, a pregnant mother only really needs around 350-450 extra calories per day to support a growing fetus. Yet many women will give in to the temptation of excess food because there is an idea that it's ok because "I am pregnant". What they usually do not know is that they are not only packing on baby fat, they are adding additional fat cells and they will NEVER go away. You can lose fat, but the cells are with you for life. The other instance when we as humans develop fat cells is as children while we are developing. It is for this reason that childhood obesity is becoming such a problem. Many parents tell themselves that their child will grow into the extra pounds and struggle to say no when their child is crying for junk food. It is so much easier to just give in. What they do not realize is that they are allowing their child to gain extra fat cells. The extra cells will make weight gain more of an issue for the rest of the child's life. Again, any excess cells gained during this period are with you FOREVER. Thus making the likelihood of diabetes as an adult more likely. fat-cells This is all information I was shocked to hear and being that I am so informed when it comes to health and fitness and yet I did not know, I am compelled to share. Information is power so please share this. You may make post par-tum weight loss a lot easier for a future mommy out there or help a parent do what is best for their child. Saying no is hard but knowing that they are making their adult life better makes it easier.

A Stripped Down Meal Plan

A stripped down meal plan is not a lifestyle. It is designed to help you with the last 10 lbs or to get you read for an event. This is not an option if you are just starting your weight loss journey or have a lot of weight left to lose. It follows the basic principles of eating clean but really strips it down. The basic Clean Eating Principles are:
  1. Eat more often. Eat 6 small meals every day spaced about 2-3 hours apart
  2. Make sure your last meal is at least 3 hours before you go to bed
  3. Eat breakfast EVERY day. You need to start with fuel in AM to boost your metabolism.
  4. Eat Fats but Healthy Fats every day.
  5. Eat carbs (grain or fruit) always with a protein
  6. Drink 2-3 liters of water daily (Your weight divided by 2 in ounces is a minimum)
  7. Carry a cooler packed with your meals so you always have healthy food available
  8. Depend of fresh fruits and veggies for fiber, vitamins, nutrients and enzymes.
  9. Be mindful of portion sizes. You likely need much less food than you think.
  10. Do not eat anything processed. Stick to foods with less than 6 ingredients.
The last 10 pounds will be the most difficult and stubborn so to do it in a healthy way, without depriving yourself and sacrificing nutrition, you need to supplement your diet with an abundance of fruits and veggeis. Examples of good veggies: Yams, bell peppers, cucumber, broccoli, asparagus, brussel sprouts, spinach, zucchini, green beans, radishes, onion, and my favorite garlic. Examples of good fruits: Apples, berries, cherries, tomatoes (yes a fruit), limes, lemons, apricots, and oranges. Great Protein Sources include: Eggs, lean fish, lean turkey, chicken, shrimp, bison (very low fat red meat), quinoa, hummus, tofu and tempeh. Healthy Fat options include: Nuts (almonds and walnuts), seeds (sunflower and pumpkin), avocados (my favorite fat), and oils (sesame, coconut, olive, walnut, flaxseed and fish). So here is a ideal Strip Down Day including workout: 4:00 am - Get up early and do my workout (T25, Turbo Fire, or Chalean Extreme for me) 5:00 am - Breakfast - One piece of whole grain bread, 1 egg, and 1/4 avocado egg] 8:00 am - Snack - Vanilla Shakeology shaked with water and two Tbsp of powder peanut butter. Shakeology is a meal replacement shake and to read more about it: (What is Shakeolog) shakeology 11:00 am - Lunch - Raw Spinach, chopped onion, garbanzo beans, tomato, 6 oz baked chicken, and an olive oil based wasabi salad dressing. 2:00 pm - Snack - A cup of berries and a handful of unsalted almonds 5:00 pm - Dinner - 6 oz Grilled Rock Fish, Grilled bell pepper and onion, and 1 cup quinoa dinner 8:00 pm - Off to bed and then start it all over again the next day ­čÖé As you can see this is not a starvation diet. You still get to eat a lot of food. But to┬ástrip down I focus on cutting down dairy and carbohydrates (not carborexic though). And there is absolutely nothing processed on my meal plan.