THE DIFFERENCE BETWEEN “DIET” AND ACTUAL NUTRITION

diet vs. nutrition

In this week’s post we talk about diet vs. nutrition.

Nutrition planning accounts for 85%-90% of the results of any fitness program.

This is why it’s important you understand what you are getting in your meal plan from me. The point is not to view a meal plan as a temporary diet focused on “restricting” yourself to reach a short term goal, the goal is to understand what true nutrition is and how it can help you make better choices for the rest of your life.

A lot of people misconstrue the word “diet”. A diet is purely the description of the food that you eat. However, a more modern use of the word defines a limitation of what you can eat. This is not the case in my meal plans.

When you think of actual nutrition, you need to understand that it doesn’t mean restricting what you eat. It’s about creating a food plan to help support your physical goals which can include health, strength, independence, more energy and managing your weight.

When I provide a meal plan, it is to understand what actual nutrition is vs. just a “diet.

There are 5 components you need to focus on to be effective in your nutrition:

  1. Balance – this just means getting the right type of food in and limiting foods that can have a negative effect in your health.
  2. Calorie control – this challenge isn’t just about reducing calories. You have to make sure you have the right amount of calories throughout the day to keep your body working effectively.
  3. Moderation – You can cheat but in moderation and not in excess amounts that will have a negative impact in your healthy.
  4. Variety – If you have variety in your foods, such as dark leafy greens, red or orange veggies it ensures you get the vitamins and minerals you need to be healthy. Having variety helps you not get bored with the same foods.
  5. Adequacy – meaning you are getting all the vitamins and minerals you need to maintain your healthy but also making sure to replace what is lost on a daily or weekly basis.

When I provide a meal plans, they built on the foundation of these 5 principles. When in doubt, focus on these 5 principles to help you make better decisions about your health.


When you thought about diets or dieting did you see it as bad and restrictive?

Do you think these 5 components will make it easier for you to stay on track with your nutrition?


If you are interested in a meal that with complement your fitness goals, check out the support I offer to reach those goals faster: Meal Plan

-Ruth

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WHAT YOU DIDN’T KNOW ABOUT CARBOHYDRATES

all about carbs

Hello and welcome! Today I wanted to talk about carbohydrates.

Carbohydrates or carbs get a bad rap all the time! Let’s get started.

Here’s what you need to know about carbs.

Carbs are your body’s preferred source of energy (fuel) for your body’s many metabolic functions.

There are 2 types carbs: simple and complex carbs.

The 2 simple carbs are monosaccharides which is the simplest and most basic unit of a carb and there is disaccharides. These simple carbs include:

Monosaccharides

  • Glucose – this is the predominant carb and the most basic building block of most carbs
  • Fructose – fruit sugar
  • Galactose

Disaccharides

  • Lactose – glucose + galactose – found in dairy products
  • Sucrose – glucose + fructose
  • Maltose – glucose + glucose – malt sugar

Complex carbs – oligosaccharides and polysaccharides

Oligosaccharides – are 3 to 10 simple sugars

  • Fructooligosaccharides – category of a type of oligosaccharide found in fruits and vegetables
    • They help with constipation, improve triglyceride levels and decrease the smell of your by-products

Polysaccharides – 100s of monosaccharides

  • Fiber – 1.5 to 2.5 g per calories – the reason why fiber is important is because it improves your digestive health and cholesterol levels
  • Starch – plants and grains, there are 2 types – amylose and amylopectin
  • Glycogen – animals and humans produce this and it is made in the liver

More about fiber:

Functional fiber – isolated and non-digestive, typically added to foods

  • Claims to – improve gastrointestinal symptoms, weight loss, reduced cholesterol, and colon cancer prevention

Dietary fiber – naturally found in certain foods – there are 2 types:

  • High viscosity –  soluble – slow gastric emptying when it is mixed with digestive juices and it becomes gel like causing fullness
  • Low viscosity – insoluble – increase your fecal bulk and provides a laxative effect

After reading this, do you know a little bit more about carbs and why they are important for your body? Especially fiber.

Are you looking for a balanced meal plan that is going to help you become healthier and more knowledgeable about nutrition? —-> Fat Loss Meal Plan

 

5 Basic Nutrition Concepts

  1. Balance – Life is all about balancing what is good or bad for you. The same goes when it comes to nutrition. Get the right amount of the good things and try to limit the bad things that can have a negative effect on your health.
  2. Calorie Control – It’s not all about reducing calories. More important is getting the adequate amount of calories based on how you structure your life to keep you working effectively and efficiently.
  3. Moderation – You can eat almost any food in moderation but make sure that you are only eating foods that may effect your health in small amounts. For example, you can eat a donut once in a while for breakfast but don’t make it a habit.
  4. Variety – Eating the same foods over and over gets boring. Make sure to add variety to the your nutrition by adding different types of veggies, whole grains and meat.
  5. Adequacy – Make sure you are getting all the essential nutrients you need to maintain your health and replace what is lost during the day.
“Remember, there are no bad foods, just healthier ones to eat regularly. Weight loss requires a commitment to change your lifestyle. Keep up the exercise as it increases your metabolic rate and helps maintain your muscles, which burn more calories than body fat does.”
Jaime Ackerman Foster, MPH, RD, LD
Extension Nutrition Associate
Ohio State University

Nutrition does not have to be a hard, grueling task. If you start with these 5 steps you are well on your way to making better nutrition choices. Interested in a customized nutrition plan made just for you and your goals? Click here for 4 weeks of nutrition. I also have 8 and 12 weeks. Check out my store here.

Leave a comment if you have any questions about nutrition! I am here to help!

Weight Loss Diaries | Introduction

weight loss

Hey savages! New vlog is up.
Welcome to the Weight Loss Diaries
This one is a little different since I cannot work out for 5 weeks! Let’s see if I can lose weight with a calories cut!
Please give this video a THUMBS UP if you enjoyed it!
SUBSCRIBE to my channel for more weekly videos!


Valentine’s Day Special! (ends 02/14/18)

Lose 10 lbs or more in 21 days!

For a limited time only I am doing online coaching for 21 days for $50!

This includes:

  1. Macro nutrient breakdown for your body type and height,
  2. Recommended workout schedule and work out to follow
  3. 24/7 support through email or chat
  4. Free downloadable “What Foods to Avoid” pdf included! Send me a dm or email so we can get started! Limited space only! (This deal ends on Valentine’s Day.) Sign up below: 

Lose 10 pounds in 21 days

valentine's day

Valentine’s Day Special!

Lose 10 lbs or more in 21 days!

For a limited time only I am doing online coaching for 21 days for $50!

This includes:

  1. Macro nutrient breakdown for your body type and height,
  2. Recommended workout schedule and work out to follow
  3. 24/7 support through email or chat
  4. Free downloadable “What Foods to Avoid” pdf included! Send me a dm or email so we can get started! Limited space only! (This deal ends on Valentine’s Day.)Sign up below: 

The Petite Advantage Diet |Day 21 | Final Thoughts

weight loss

Hey savages!

Today marks the last day on the petite advantage diet! Watch my vlog for more information and reach out to me if you have any questions.

Final Results: Went from 169.6 to 162.6. I lost 7 lbs total in 21 days. There are different variables that prevented me from losing any more weight. On the third week of the diet I had surgery so I could no work out. I also got swollen and bloated due to surgery and pain medication.

All in all I know I could’ve lost 10-15 lbs.


Let me help you lose 10-15 lbs in 21 days. Leave your name and e-mail and your goal so I can better help you reach your goals below:

For a limited time (V-Day special valid until Feb 14th) only get 21 days of online coaching for $50! This includes:

  1. 24/7 e-mail support
  2. Macro calculations for your weight and height (whether your goal is weight loss or gain weight)
  3. Recommended workouts and workout schedule

Calories

I have been craving In n Out forever and I finally decided to eat some today! It was was glorious, but dairy does mess up my stomach. I know the diet is over but I am going to continue to be consistent.

Since I cannot work out for another 5 weeks I am going to eat 500 calories less than it takes to maintain my same without any exercise. My TDEE (total daily energy expenditure) is 1800 calories, so minues 500 I will be eating 1,300 calories a day and see how that goes! I will keep you all updated on the weight loss.

myfitnesspal


Final Thoughts vlog below:


Let me help you lose 10-15 lbs in 21 days. Leave your name and e-mail and your goal so I can better help you reach your goals below:

Limited time offer!

2 weeks on a vegan diet for someone who has never been vegan

Hi everyone,

It has been a busy holiday season to say the least. I always say I am going to do something and post results on my blog but it never gets done. Life gets in the way, supposedly. Anyway I know it has been a 2 months since I posted I was going vegan. OMG! Horrible, I know. SO this is what I have to say about going vegan for 2 weeks.

  1. I lost 5lbs. This was mostly because I was cooking my own food since there isn’t 100% vegan options out there. Also because I stopped eating any type of dairy, I could actually poop. I have always had issues with not going on the regular. But once I cut dairy out of my diet I felt amazing.
  2. I was not bloated at all! I mostly always get bloated because I was always constipated.
  3. I had a lot more energy! I love my coffee and always drink coffee in the morning, but once I started the diet I didn’t need it. Weird I know! I freaking looooveee coffee.
  4. It was not that hard because my fiance did it with me. I’m sure that if he didn’t do it with me than I would have had a harder time sticking it the diet.

Needless to say I went cold turkey and went all in. I don’t suggest you do that unless you have extreme willpower to just change your diet like that. I did it for 2 weeks and stuck to it. If you are looking into possibly going vegan I suggest you start out small. You can start by slowly removing certain foods from your diet, such as dairy or if you are out somewhere and they have a tofu option choose that. I think you should start slow.

Fast forward 2 months after and I would not call myself vegan but I have limited my dairy and meat consumption. I used to eat cheese and sour cream like crazy but now I opt out. I realized after going vegan that dairy was what made me constipated. I don’t drink cow’s milk either. I have vanilla almond milk creamer for my coffee and I don’t even need to add sugar which is great! I also did gain all my weight back because after I was vegan for 2 weeks I started eating out a lot! I ate a lot of starch like fries and white rice. That plumped me up real quick. I took it easy on the working out too. I don’t know about you but when it’s holiday season and it’s cold all I want to do is Netflix and chill and cuddle. Also there is nothing wrong with this! You should be able to love yourself at any shape.

My final words would be if you are going to go vegan, start out slow. If you don’t want to be vegan, get rid of the dairy in your life. You don’t really need it. That’s just me though. Check out https://www.vegansociety.com/go-vegan/how-go-vegan to learn more about going vegan. If you have any questions or suggestions, hit me up through social media! Until next time savages.

 

 

I Went Vegan For 14 Days And Here’s What Happened

Hi everyone,

It has been a busy holiday season to say the least. I always say I am going to do something and post results on my blog but it never gets done. Life gets in the way, supposedly. Anyway I know it has been a 2 months since I posted I was going vegan. OMG! Horrible, I know. SO this is what I have to say about going vegan for 2 weeks.

  1. I lost 5lbs. This was mostly because I was cooking my own food since there isn’t 100% vegan options out there. Also because I stopped eating any type of dairy, I could actually poop. I have always had issues with not going on the regular. But once I cut dairy out of my diet I felt amazing.
  2. I was not bloated at all! I mostly always get bloated because I was always constipated.
  3. I had a lot more energy! I love my coffee and always drink coffee in the morning, but once I started the diet I didn’t need it. Weird I know! I freaking looooveee coffee.
  4. It was not that hard because my fiance did it with me. I’m sure that if he didn’t do it with me than I would have had a harder time sticking it the diet.

Needless to say I went cold turkey and went all in. I don’t suggest you do that unless you have extreme willpower to just change your diet like that. I did it for 2 weeks and stuck to it. If you are looking into possibly going vegan I suggest you start out small. You can start by slowly removing certain foods from your diet, such as dairy or if you are out somewhere and they have a tofu option choose that. I think you should start slow.

Fast forward 2 months after and I would not call myself vegan but I have limited my dairy and meat consumption. I used to eat cheese and sour cream like crazy but now I opt out. I realized after going vegan that dairy was what made me constipated. I don’t drink cow’s milk either. I have vanilla almond milk creamer for my coffee and I don’t even need to add sugar which is great! I also did gain all my weight back because after I was vegan for 2 weeks I started eating out a lot! I ate a lot of starch like fries and white rice. That plumped me up real quick. I took it easy on the working out too. I don’t know about you but when it’s holiday season and it’s cold all I want to do is Netflix and chill and cuddle. Also there is nothing wrong with this! You should be able to love yourself at any shape.

My final words would be if you are going to go vegan, start out slow. If you don’t want to be vegan, get rid of the dairy in your life. You don’t really need it. That’s just me though. Check out https://www.vegansociety.com/go-vegan/how-go-vegan to learn more about going vegan. If you have any questions or suggestions, hit me up through social media! Until next time savages.

 

 

Breakfast Berry Cobbler

Recipe from fitmencook.com

Ingredients for 1 berry cobbler:

  • 1/4 cup dry, uncooked oats
  • 1/4 cup blueberries
  • 1/8 cup blackberries
  • 1/8 cup raspberries
  • 2 tbsp or 1/4 scoop vanilla isolate whey protein
  • juice from 1/2 clementine
  • 1 tbsp cinnamon
  •  1tbsp coconut sugar
  • 1 tbsp coconut oil

Steps:

  1. In a bowl, mix oats, protein powder, coconut sugar, cinnamon and coconut oil.
  2. In a jar, add blueberries, blackberries, raspberries and fresh orange juice
  3. Top with oats mixture.
  4. Repeat for other jars.
  5. Spray with coconut oil and bake for 25 minutes at 350F.

Approximate macros (with regular oatmeal):

314 calories
10g protein
37g carbohydrates
10g fat

 

Food for thought

The only people who can effectively (and naturally) build muscle and lose fat simultaneously are newbies who have a fair amount of fat to lose and people who used to be in great shape and are now getting back at it (“muscle memory” allows you to rapidly regain muscle you once had).
Excerpt From: “Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews. Scribd.