Tag Archives: diet

10-Day Reboot: Paige’s Day 8

iGnite 10 Day Body Reboot

by Paige Clark

by Paige Clark

Day 8. It’s hard to believe that there are only two precious days left of my very first iGnite Re-boot! It has been a great experience so far and I’m already looking forward to incorporating what I’ve learned into my post-reboot life.

After getting a little over 8 glorious hours of sleep, I started my day with hot lemon water and apple cider vinegar while reading my devotional in the peaceful quiet of morning. (Note: Don’t let this fool you. While I earnestly wish that this were how I started each day, most of the time my mornings look nothing like this. Thanks to the re-boot I have been afforded the opportunity to refocus my time and choices and I’ve taken full advantage!

After getting a little over 8 glorious hours of sleep, I started my day with hot lemon water and apple cider vinegar while reading my devotional in the peaceful quiet of morning. (Note: Don’t let this fool you. While I earnestly wish that this were how I started each day, most of the time my mornings look nothing like this. Thanks to the Reboot I have been afforded the opportunity to refocus my time and choices and I’ve taken full advantage!

I’ve been so thankful for this time to focus on being intentional with each choice that I make throughout the day. From what I eat and drink and how much time I spend outdoors, to the way that I use my time just before bed and the number of hours I sleep each night — it has been an enlightening experiment!

Breakfast: A parfait of strawberries, blueberries, raspberries, and blackberries & a hard-boiled egg white.

Breakfast: A parfait of strawberries, blueberries, raspberries, and blackberries & a hard-boiled egg white

I’ll be honest and say that the first five days of the Re-boot did not really affect me. I didn’t feel any different than I typically do during a normal week and I did not know what to make of it. To be fair, my perfectionist personality lends itself to a rather disciplined lifestyle. Given that my regular eating habits and exercise routine tend to fall within the boundaries of the Re-boot already, my primary goal for participating was to learn how different foods affect the way that I feel. I have to confess that I’ve basically failed at this goal.

A delicious snack of almonds/walnuts and a peach while digging through work emails

A delicious snack of almonds/walnuts and a peach while digging through work emails

I have been blessed/cursed with the ability to be completely content eating the same foods repeatedly and it has been more difficult than anticipated for me to branch out. I’m not opposed to trying new things, but I also know what I like and I am not very creative when it comes to food. Plus, I don’t cook. However, rather than beating myself up over not achieving my original goal, I have allowed myself to adapt my focus to varying the way that I eat rather than what I eat. More specifically, I have found that eating more frequently throughout the day and incorporating more protein into each meal has resulted in significant change for me. I still haven’t completely figured this out, but I am enjoying the challenge!

(Late) lunch: Spinach and kale salad with chicken, avocado, cucumber, pumpkin seeds, and a dollop of hummus. Not pictured: an apple.

(Late) lunch: Spinach and kale salad with chicken, avocado, cucumber, pumpkin seeds, and a dollop of hummus. Not pictured: an apple.

Most noticeably, I have been finding myself eating at odd hours. I ate lunch at 2:30pm today. That would have never happened pre-Reboot. My only answer for this is that eating more protein throughout the day keeps me fuller longer and that I am learning to nourish my body with wholesome foods when I am hungry rather than when the clock tells me it’s mealtime.

During the opening luncheon, I quickly identified adequate sleep as the Reboot component that would be the most difficult for me to accomplish, so I really shouldn’t be surprised that this has presented itself as another key to my Reboot experience.

Highlight of the day: Spending the evening under the trees at beautiful Pease Park for Metabolic Circuit Training with Kathleen and an amazing group of iGnite women!

Highlight of the day: Spending the evening under the trees at beautiful Pease Park for Metabolic Circuit Training with Kathleen and an amazing group of iGnite women!

During the first half of the Reboot, I found myself struggling to fit in the minimum 7 hours of sleep per night and I was waking up exhausted. I love sleep, but I will admit that it is the first thing that I sacrifice when it comes to free time. I will find things to do around the house until late in the evening or wake up extra early to fit in a run before heading to the office without giving it a second thought. But sleep. Sleep is key. I slept for over 10 hours on Saturday and I woke up feeling like a new person. Since then, all of the other components of the Reboot seem to have been given new life and I have been feeling great! Prioritizing sleep is definitely going to be my number one take-away from this experience.

Post-work out dinner: Quinoa, black beans, and avocado with a side of green beans and asparagus. Another reason that I am thankful for the re-boot is that it has introduced me to quinoa. I know. Where have I been, right? Quinoa has basically been the extent of my branching out, but it just might be my new favorite food!

Post-workout dinner: Quinoa, black beans, and avocado with a side of green beans and asparagus. Another reason that I am thankful for the Reboot is that it has introduced me to quinoa. I know. Where have I been, right? Quinoa has basically been the extent of my branching out, but it just might be my new favorite food!

Time for bed and Day 9 ahead!

How to Listen to Your Body to Discover Your Food Sensitivities

DiscoverYourfoodsensitivity

BrianneWilliamsRD

Brianne Williams, RD, LD

Is your body trying to tell you something?

Many of us have been living with food sensitivities unknowingly and suffering the uncomfortable or damaging effects.  Food challenges are a great way to determine if a specific food is contributing to any of your symptoms or holding you back from optimal health.  In our practice, we encourage all of our patients to get in tune with their bodies and restore health through eliminating and reintroducing common inflammatory foods, while incorporating healing foods packed with nutrition.  Examples of these common inflammatory foods include: gluten, dairy, eggs, corn and soy.

Then, after 10-14 days of elimination, it’s time to experiment!  After you have eliminated a food for at least 10 days, I recommend ‘bombarding your system’ with it so you have the best chance to see what it may be doing to your body.  Sometimes foods can be causing inflammation in the body, but not enough to see an obvious symptom. Eating that food three times a day for three days after a 10+ day elimination will give your body an opportunity to show you how that food is really affecting you.

It’s important to note that reactions to foods aren’t always immediate. You may get a headache from a food you ate two days ago, then struggle to determine what could have caused it. To avoid compounding variables, take it slow. If you are challenging more than one food, try one at a time and give yourself a few days between each reintroduction to avoid any overlap of symptoms. Of course, if you feel bad from a food, discontinue and go back to your baseline diet before challenging other foods. You may notice past symptoms return or even different symptoms emerge that you’ve never experienced. Keep a journal or record of this process and after your reintroductions, take an inventory of which foods compromised your health and which foods you can enjoy. I recommend avoiding the foods that you found to be your unique symptom triggers and focus on the foods that fuel your body towards optimal health!

If you are feeling overwhelmed, we have many supportive resources including wellness coaching that you can find on our website: www.amymyersmd.com.

 

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The Truth About Revealing Strong Abs

Ab Workout

When we talk about strength training for abs, we are really talking about using strength training for fat loss. Lets face it–we all have abs, we just need to achieve a low level of body fat to reveal them! And in order to lose fat, you must be conscious of the food you put into your mouth. Put simply, a low-carb/high protein diet that is not excessive in calories is what will work for you. Remember, there is no such thing as spot reduction.  Building muscle is important for fat loss because muscle is metabolically active tissue!  In other words, muscle is the physical place where body fat is burned.

by Kathleen Parker

by Kathleen Parker

FAT LOSS IS A 2 STEP PROCESS:

Step 1: The body must release the stored fat from the adipose tissue. In order to do this you must keep your insulin levels low (eating low carb) because, when insulin (a storage hormone) levels are raised, your body cuts back on producing glucagon, which is the hormone that is responsible for allowing your body to release stored body fat!

Step 2: The fat is then sent into the muscle tissue to be burned as energy (i.e. fuel).

With the above information in mind, you now have a clear understanding of how building a “bigger engine” (building lean muscle mass) can help you more effectively burn fat, which will help you get better abs!  When it comes to fat loss, you want to be the opposite of your car–you want to have a “bigger engine” (i.e. more lean muscle mass) that is “gas inefficient” so that you burn as much fuel (stored fat) as possible to keep your body running!

The more muscle you have, the faster your metabolism is – not just when you are training, but even when you are sleeping.  

Keep moving!

Source:

Tumminello, Nick. “FitnessRX.”  Women Magazine.

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