TEAM BECKY

This is not a diet; this is your life!

Team Becky is Moving

Hi Team,

I've set up a new site. This posterous site will remain but I won't be posting here any longer. I'll move some of the best stuff from here to there.

The new site looks better, is easier to navigate, and I will be posting more often! 

Every post will be categorized (tagged) so that it corresponds with a navigation button: WHO'S BECKY, LIFESTYLE, GOOD EATS, MOTIVATE, WORK IT

I will post the URL soon! On the downside (maybe), you won't be notified when I post something new. This will help me post more often without flooding your inbox. You will have to bookmark the site. The link will be in my email signature too.

Thanks!

Change the Way You Think About Food: 3 Key Insights by Jill Coleman

by Jill

Working with clients is such a rewarding thing, seeing them improve, grow and progress. But for me, it is in giving that I receive–the chance to get such awesome INSIGHT into how different people think about food. Here are examples of 3 different types of “eaters” and how we coach them at JillFit (andMetabolic Effect, for that matter) to interact with food. Which one are you? :)

 

1) The person who never thinks about food.  Ironically, this is the person who is the least likely to even be reading this blog :) they are simply that uninterested in nutrition. It is usually only when they start putting on noticeable weight or have some medical condition come up that they even seek out someone to help them with their diet or training. These people tend to eat only when they are hungry or when food is put in front of them or is convenient. They are very unlikely to bring back-up snacks “just in case” and wouldn’t know the first place to find a lunch cooler. This client can be challenging because usually they have gained weight over the years without really paying attention, and yet on one hand, it can certainly be a good thing that they aren’t preoccupied with food, but at the same time, it can be disadvantageous not thinking about food, because then when you get hungry, you are at the mercy of what is around you. A certain consciousness around food is optimal in order to practice good food choices and preempt hunger to prevent binging or cravings from getting out of hand.  For more information about why I don’t think it’s a good idea to use hunger alone as a guide for when to eat,see this post. For this client, we usually suggest 3 things:

  • Begin keeping healthy options/snacks in your car, purse and office, like nuts, fruit and protein bars/shakes so that when hunger does strike, there are healthy convenient options available
  • Take the time to learn about your body and build consciousness around how your body responds to food–your cravings, energy fluctuations and track how long you are going between meals. Start to preempt hunger by eating healthier options more frequently
  • Understand your cravings and find alternative to them. Craving salty? Try salted nuts or beef jerky. Craving sweets? Reach for a chocolate protein bar or a piece 85% dark chocolate. Craving fatty? Choose turkey bacon, ground bison or a few bites of a hard cheese like parmesan.

2) The person doing the deprivation-and-binge cycle. I get emails all the time from women doing this, and of course, I have been there too.  This is characterized by a mindset of “Ugh, I am so fat, I need to get on a competition diet starting Monday” and then the immediate implementation of a 100% will-power-based strict diet, followed by the inevitable fall off the wagon by Thursday and vow to start again on Monday after overindulging.  This person is essentially the opposite of the first client and tends to be obsessed with food–they are planners, they are schedulers, they tend to be hard on themselves, expect perfection and can become remorseful and ashamed when they are unsuccessful. Many have done competitions or have been very lean in the past and are mad/upset/sad/miserable that they are not at that leanness anymore.  This is a tough place to be, and the journey out of this cycle is different for everyone.  Here are some tricks and tools that have worked with our clients:

  • Relax. I know I have said this before, but the more you worry/stress/beat yourself up about it, the worse it gets. Trying to be more gentle on yourself is difficult if your natural way of being is to expect physique perfection. However, it is essentially to breaking this cycle. So how do you relax about your body, you ask?  The most important insight is to stop putting so much emphasis on your physique, period. Aren’t you a smart woman? Aren’t you a loving, kind person with friends and family who adore you, not for your body, but for you? Aren’t you a successful mom/career woman/partner? Aren’t you someone with ideas, stories, jokes and interests? Yes, yes, yes and yes! The answer is to recognize all the other, deeper ways you are relevant, deserving of attention and wonderful. Do insane bodies get envied? Of course, but do they experience deep love, relationships, fulfillment, education and growth? No. A body is a body is a body. But YOU are everything.
  • Get rid of the idea of all-or-nothing. This simply does not work as a long-term way of eating. Learning moderation is key in the quest for physique progress.  Using preemptive cheats (lesser evils) to satisfy during the week will prevent the balls-out weekend bingefest. A spoonful of PB here, a piece of bacon there, a square of 85% dark chocolate after dinner. Small things that will not add up to much but will have you feeling more satisfied by the time the weekend arrives.
  • Realize that you have all the time in the world and that there is no time limit at which point you need to be 12% BF or else (unless you are doing a competition in which case this entire blog is probably not applicable :) ). Fat loss is a journey and everyone is different. Start by setting realistic goals but also enjoy the journey towards the goal. It is in doing that we learn, grow and get better–not in the attaining.

3) The person eating healthy but not seeing results. Lucky for this person, they are the easiest to coach, because for them the only problem is usually that they don’t know what they could be doing better.  We have a lot of clients like this, who come to us who are aware of their nutrition and training, fairly educated and have a healthy relationship with food. They think about it *just* enough and are motivated, but just need to know-how.  Here are our tools for these clients:

  • Up your protein intake (recommended: 1g protein per pound of body weight). Often people can be eating healthy and balanced but not seeing results on account of too low of a protein intake.  Protein satiates, requires more calories for digestion and absorption, as well as increases the hormone glucagon, relinquishing fat and sugar stores for energy metabolism.
  • Check on sleep and stress. These are “x-factors” in the fat loss equation and if they are out of whack, can affect your ability to burn fat.  Sleeping by 10pm each night and getting 7-8 hours, minimum is key. Stressors can be far and wide–some steps to reduce the biochemical effects of stress include weight training, long slow walks (esp. in nature), cutting out caffeinated beverages, eliminating long-duration moderate-intensity cardio and choosing short-duration interval training 2-4x per week as well as eating regularly every 2-4 hours.
  • Decrease starchy carbs and any “wild card” foods like alcohol, nuts/nut butters, dairy, sugar-free items, bars/shakes, etc.  I usually advocate 5-6 meals a day with the last 2-3 meals being only lean protein + veggie.  Decreasing starchy carbs at night as well as moving to clean, hypo-allergenic carbs can help too–like oat bran, potatoes, starchy veggies like zucchini/squash/pumpkin and fruit.

And if you do not fit into any of these categories, then congratulations!  You are most likely on your way to becoming lean and mean, as well as having your mind right! Go you!! :) ox Jill

 

HUNGRY?

Recognizing emotional hunger (as apposed to real physical hunger) is one of the keys to overcoming or staving off frequent emotional eating.

Some of the characteristics of emotional hunger include:

* Emotional hunger comes on suddenly.

* One minute you're not hungry at all and the next minute you're starving.

* Emotional hunger often craves specific food, like pizza, chocolate, or a cheeseburger.

* Emotional hunger begins in the mouth and the mind, not the stomach.

* Emotional hunger often accompanies an unpleasant emotion.

* Emotional hunger involves automatic or absent-minded eating.

* Emotional hunger isn't satisfied when you're full.

IF A 91 YEAR OLD CAN DO IT, SO CAN YOU!

Experience: I am a 91-year-old bodybuilder

'At 85 I had a crisis. I looked at myself in the mirror, and saw an old man. I was overweight, my posture was terrible and there was skin hanging off me. I looked like a wreck'

Charles Eugster
'I'm not chasing youthfulness. I'm chasing health.' Photograph: Gian Paul Lozza for the Guardian

My personal trainer and I are always getting into arguments about what part of my body needs the most work. I'm not happy with my abs – I have the remains of a small spare tyre – but she says my bottom is a catastrophe because it's so flat. What we both agree on is that bodies can be remodelled, no matter how old you are.

I was a very sickly child. From the age of six I had constant headaches and chronic tonsilitis. I became pale, sluggish and my growth was slow. I remember noticing one day that my best friend, who was a year younger than me, was slightly taller and that I was very upset about it.

At 13, I had my tonsils removed and as my health improved, everything changed. I shot up and suddenly I was full of energy. I thought back to myself as a frail, sickly boy, and vowed never to be like that again. I took up boxing, rowing and rugby. Staying fit and strong became my priority.

After school I trained to be a dentist, but sport remained an important hobby. I only once let myself go. As I crept into my 40s, I adopted my wife's sedentary lifestyle. We spent a lot of time doing nothing. Inevitably, my blood pressure plummeted and one day I felt a sharp pain in my legs – only to discover the dark, earthworm-like patterns of varicose veins across my calves. It was my first brush with old age, and I didn't like it. Immediately I resumed rowing to stay fit.

Life went on. My wife and I divorced. At 60, I discovered veteran's rowing and started competing internationally, eventually winning 36 gold medals. I'm not a particularly talented sportsman, but I've always been a great trier. At 75, many of my friends began to pass away. People were getting older around me, but I was only just ready to retire. I carried on rowing and publishing a dentistry newsletter until I was 82.

Then at 85 I had a crisis. I looked at myself in the mirror one day, and saw an old man. I was overweight, my posture was terrible and there was skin hanging off me where muscle used to be. I looked like a wreck. I started to consider the fact that I was probably going to die soon. I knew I was supposed to slow down, but I'm vain. I missed my old body and wanted to be able to strut across the beach, turning heads.

I was already rowing six times a week, and there didn't seem any harm in pushing myself a bit harder to rebuild my muscles. So in my late-80s I joined a bodybuilding club.

There's no research into bodybuilding for the over-80s, so it's been an experiment. With weight-lifting and protein shakes, my body began to change. It became broader, more v-shaped, and my shoulders and biceps became more defined. People began to comment on how much younger I looked, and my new muscular frame drew a lot of admiring glances from women.

Everything I learned was tailored to help my body cope with old age. I took up judo to teach me how to fall properly. My circulation and posture improved, and I was told that there was a chance more muscle mass could protect my brain from Alzheimer's. I stopped thinking about dying. As I approached 90, my focus was on getting my body back.

In 2008, I signed up for my first championship. I was nervous, but although I was the oldest contestant by around 20 years, everyone was very welcoming. I got higher scores than all the women taking part, and a lot of the men. Then, at last year's event in Germany, I triumphed, scoring higher than any contestant in any age category for my 57 dips, 61 chin-ups, 50 push-ups and 48 abdominal crunches, each in 45 seconds. As I'm over 70, they did make allowances – I could do the push-ups on my knees, for example – but I proved I wasn't past it.

I'm not chasing youthfulness. I'm chasing health. People have been brainwashed to think that after you're 65, you're finished. We're told that old age is a continuous state of decline, and that  we should stop working, slow down and prepare to die. I disagree. To me, a 65-year-old is young. I turn 92 this year. It is a frightening prospect – the law of averages is against me, and, yes, one day something will happen and that will be it. But until that day comes, I'm going to carry on working on my abs.

• As told to Rhianon Howells

Do you have an experience to share? Email experience@guardian.co.uk

I Highly Recommend this Documentary

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This is a great documentary. I found it streaming on Netflix and it's probably @ Amazon. It's fairly lighthearted although the material is real. The second half is better than the first.

I love how it reinforces that food is MEDICINE. Eat crap, feel like crap. That simple.
I'm not saying that everyone needs to drop everything and start juicing. Just check it out.
 
It sucked me in so much that I'm doing it! I found the supplemental site and I'm on the "15 Day Reboot" I'm not juicing because I don't have a juicer and the pulp is good for you. Also, I'm eating not just drinking my fruits and veggies. Chewing is good.

I'm on day 5. I feel great today. The first 4 days were rough. The worse thing for me was caffeine withdrawal. YIKES! I had super headaches. Also, even though I was eating a lot, I was sleepy.

So far I've only had fruits and vegetables. No sweetener, artificial or otherwise. No protein except for what I get from my vegetables; which surprisingly is an OK amount. So nothing artificial or processed. No beans, nuts, rice etc..

REBOOT is a good word for my purpose doing this. I'm sure I'll go back to coffee but perhaps not as much. I'm hoping to make vegetables more prominent in my diet. I can use this as an "elimination diet" of sorts. When I add things back, like gluten, I'll be able to notice if I get any adverse effects. 

Here's the web page with all of the documentary details. I had a month trial with Netflix so I was able to see it for free on my PC. 

And if you want to read more about the plan: http://jointhereboot.com/reboot-program/

The picture is my first attempt and it was disgusting!! 


Food Is Medicine

From: Join the Reboot

Before you can truly embrace a diet rich in fruit and vegetables, it is important to understand the benefits these foods are literally bringing to the table. Here are some quick facts you didn’t know about everything – from Apples to Turmeric.

  • Apples contain antioxidants that help protect “good” HDL cholesterol levels in the blood.
  • Avocados are densely packed with anti-inflammatory, healthy fats. Well-known for its vitamin E content, an important antioxidant.
  • Beets are potent antioxidants with liver-protective properties.
  • Blueberries and blackberries are rich in anthocyanins—these phytonutrients have power. They can reduce inflammation, increase detoxifying enzymes in the liver, and stop cancers from creating their own lifeline-blood supply.
  • Cabbage is a cruciferous vegetable that promotes natural detoxification in the liver. It is high in sulfur and iodine.
  • Carrots are the richest plant source of vitamin A, good source of potassium.
  • Celery is high in organic sodium, magnesium, and iron. Magnesium is important for the breakdown of carbohydrates, proteins, and fats into energy; for muscle relaxation and the prevention of cramps; and for nerve conduction and preventing tooth decay.
  • Cilantro provides a rich source of carotenoids.
  • Cinnamon has been shown to help keep blood sugar in check.
  • Cucumbers contain potassium and phytosterols, which help lower blood cholesterol levels.
  • Fennel’s active ingredient, anethole, blocks inflammation in the body and can stop cancer cells from multiplying.
  • Ginger root reduces nausea, pain and inflammation, and provides heartburn relief. It also aids digestion.
  • Grapefruits provide a rich source of vitamin C, and are a good source of lycopene (a carotene with prostate cancer-protective properties).
  • Kale is an especially nutrient-dense vegetable with many potent micronutrients. Rich and abundant in calcium, lutein, iron, and vitamins A, C, and K, kale has seven times the beta-carotene of broccoli and ten times more lutein, another potent carotene. Kale is part of the cruciferous vegetable family, making it a good source of the phytonutrient indole-3-carbinol. Research shows I3C has many anti-cancer actions, such as promoting estrogen ratios in the blood that are weak, but needed to discourage breast cancer tumor growth. Crucifers are also potent detoxifiers.
  • Kiwis offer twice the vitamin C of an orange per serving. They are a good source of vitamin E (a potent antioxidant) and potassium.
  • Lemons contain natural anti-nausea and overall digestive-aid properties.
  • Mint is rich in plant-based omega-3 fats – an important nutrient for healthy hair, skin, and nails that has powerful anti-inflammatory activity. Omega-3s may also protect against the development of heart disease and certain types of cancers.
  • Parsley is a good source of folic acid, which may help lower the risk of heart disease and certain types of cancers. It also promotes fresh breath.
  • Pineapples are high in the enzyme bromelain, an anti-inflammatory.
  • Spinach is high in iron, vitamin C, and beta-carotene. The vitamin C and beta-carotene in spinach are antioxidants, and may help to protect cells from the damaging effects of free radicals. Most dark green leafy veggies are rich in lutein – a phytonutrient shown to help delay age-related macular degeneration of the eyes.
  • Sweet potatoes (and carrots for that matter) are rich in – a phytonutrient responsible for giving these veggies their rich orange color. Zeaxanthin has anti-cancer activity: it helps encourage cancer cells to commit suicide (apoptosis), and helps prevent tumors from being able to create their own blood supply (anti-angiogenesis).
  • Swiss chard tastes sweeter in juices than spinach. It is rich in vitamin C, potassium, and magnesium. Foods rich in potassium have been shown to lower blood pressure and heart disease risk.
  • Tomatoes are rich in lycopene – a member of the carotene family famous for its potential to prevent prostate cancer.
  • Turmeric has been shown to have multiple forms of anti-cancer activity in prostate, ovarian, colon, uterine, and breast cancer cells. The active ingredient responsible, curcumin, is approximately 1,000 times more bioavailable (absorbable) when combined with black pepper.