May 15, 2015


May 15, 2015

Nutrition Update

Our Nutrition Accountability Group is going well. I have seventeen people participating, most of whom are being very consistent about logging and staying on track.

Since I see a few common themes in the food log, I figured I’d address them here so that everyone can learn:

  • Carbs are not the enemy. I find that many people are avoiding carbs or not getting enough. The right kids of starchy carbs will give you energy, keep you full and allow you to reach your goals. You are all active people and need your carbs! These are things like potatoes, sweet potatoes/yams, plantains and squashes. Even carbs like white rice and oats have their place in your diet, especially if you are very active. They do not have the same effect on your body as carbs like white flour, sugar, etc. Strive for balance and fill your plate with protein, green vegetables, healthy fats and good carbs.
  • Not reading labels. This is a big one! Don’t take a label at face value and be duped by words like “organic,” “sugar-free,” “gluten-free,” etc. You have to read INGREDIENTS. Many seemingly “healthy” foods are loaded with chemicals, preservatives, soy, sugars, etc. Educate yourself.
  • Food as a stress relief. When someone gets off track and stays there for a couple of days, I start to ask questions. Many times, stress is the culprit. Instead of grabbing for chocolate in these times, identify what you are feeling and figure out other coping mechanisms – breathing exercises, workouts, talking a walk, meditation. Personally, when I feel like this I visualize my goal(s) and ask myself “is this worth is?” – do I want to shove XYZ down my gullet or do I want to reach my goal?
  • No variety. Some people eat the same thing day in and day out. This leads to feelings of deprivation, and not to mention, you don’t get a variety of vitamins and minerals when you limit yourself. Being bored with your diet is almost a sure-fire way to fail on it. So, learn to cook, read food blogs, experiment with new foods. Eating should be enjoyable!
  • Too much “non-food” foods. This refers to protein shakes and bars. Post-workout shakes are great on a regular basis, protein bars can be helpful while traveling, but your diet shouldn’t consist of multiple servings of these things each day. Eat real food.
  • Not eating enough. You have to keep your metabolism revved up. Not eating enough food puts your body into starvation mode and you can end up gaining weight. Eat to live!
  • CONSISTENCY! You can’t expect to reach your goals if you aren’t consistent. Consistency leads to lasting habits. A few days good, a few days bad. Some days not eating enough, other days too much, here and there accuracy…you’ll end up waiting your time and stalling your progress.

Struggling with your diet? If anyone else wants in on the group/food-logging for accountability, reach out to me.



Workout of the Day
Every 2 minutes for 14 minutes/7 sets
1 Power Snatch + 2 Overhead squats
– work up to 90%

5 sets of:
1 push press + 1 split jerk
– work up to a heavy set
– use racks

3 x 10 overhead walking lunge

4 sets of:
8 glute-ham raise
50 m sled drag (forward_ 140/90
– rest 4 minutes between sets

Post your scores to the Whiteboard.

2 Responses

  1. Lucy Lu

    I appreciate this group and having Wendy review my logs. My love affair with food has been long journey. It’s definitely a mind game for me. Learning a lot. Thanks!!!!!