5Ks, Cleans, Quesadillas, and Pie!

Hellooooo Smile

Okay so I kind of have a photo dump/random post coming your way. But it’s Saturday so that means randomness and party time is what it’s all about. Yep- not making any sense, just roll with it. Winking smile

Run with Amy

I went running with my Potential Best Friend, Amy on Friday night and she PRed her 5K!!!!! Go Ames!!! She really wants to run a half marathon AND she loves to work out, so she pretty much is my favorite person. Smile

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Stair Master before my Blood Test Thursday wasn’t the best idea. My “resting HR’’ was 95BPM. Pretty sure the technician thought I was gonna die.

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I’ve been oil pulling for the past 4 days! It’s pretty cool, and not as gross as I thought it would be. What is oil pulling? You plop a scoop of coconut oil in your mouth for 10minutes and it is supposed to help with dental health, weight loss, energy, and getting rid of nasty toxins in your body.

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I’ve been loving myyogaworks.com! I’ve done yoga 3x per week and it is wonderful. Side note- my feet are super weird and Kevin calls my toes ice nuggets because they look like chicken nuggets [??? I don’t know] and they are always cold.

I PRed my clean!!! I did 2 reps at #95 and was super stoked! One thing I noticed when Olympic Lifting is I tend to give myself a double chin. Random, I know, but at least weight lifting gets rid of my ACTUAL double chin, eh? My dad and I did cleans, along with some squat thrusters.

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Last night I had a Quesadilla and Pie Party with my friends!!!! We found these yummy quesadilla recipes online and wanted to make all of them because they looked SO GOOD!

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I made a chicken, bacon, bell pepper, onion, and cheese quesadilla and it was delicious! We all agreed that our quesadillas totally hit the spot.

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Then, in honor of Pi Day [3.14, yo!] we ate pie!

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We bought pie and ate it while drinking beer and playing cards. It was awesome. Needless to say, Friday was mine and Kevin’s cheat day for the week, haha. It was so worth it, though!

Like I said, sometimes you just gotta be random and have a party.

Question.

  • What was something fun that you did this past week?
  • If you could eat ANY piece of pie RIGHT NOW, what would it be?

See ya~Kay

Does Eating Fat Make You Fat?

Most people will say that eating fat makes you fat. What do you think?

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I was listening to Barbell Shrugged’s newest podcast and their guest, Thomas Cox from Mealfit.co said something that really stuck with me…

“We can’t keep describing obesity as a macronutrient.”

Obese individuals are not fat, fat is fat; it’s in eggs, almonds, and meats, but it should not describe a person’s weight. Sure, we all have fat on us- it’s what keeps our organs protected, our brains healthy, and [if it is the “good kind” of fat] cleans out our blood vessels and keeps our blood from becoming viscous. [aka thick/goopy/causes heart problems]

In college, reading up on nutritional recommendations for the general population always made me mad. I took 3 nutrition classes as part of my Kinesiology degree and in all but 1, both teachers said that low fat diets are the healthiest to maintain a healthy weight and reduce the risk of heart disease.

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They would then go onto share a list of “approved fats” that are good for you. And you know what? That list what massive! Think about all the healthy fats there are in the world to consume…

  • nuts
  • avocados
  • eggs
  • fish
  • coconut
  • olives
  • whole dairy products

Last time I checked, you didn’t become obese eating any of those aforementioned foods- even if your diet consisted mostly of those foods! Why is it that we are told to eat less than 30% of our daily nutrition intake of fats and over 50% carbs?

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Most carbohydrates, even the ones deemed “healthy” or “whole grained” aren’t anything more than a simple sugar. And, if you think about it, it’s the sugar foods/drinks that make us gain non-lean weight. Think about what carbs are…

  • Bread… which turns to sugar
  • Rice… which turns into a sugar
  • Pasta…which turns into sugar

Most carbs have to be “enriched” with vitamins and healthy stuff and even then they aren’t naturally healthy. And the carbs that are healthy?

  • Vegetables
  • Fruit

Those carbs have only a fraction of grams of carbs compared to their bready, floury compadres. So why then is it healthy for 50% of my daily intake of food to consist of sugar? [and, by sugar, I mean glucose. Fruits and veggies do have sugar, but not nearly as much and fruit’s sugar is fructose, not glucose, which isn’t as simply a sugar]If we cut out the sugary carbs, they it would be really tough for us to eat 250-300g of carbs in fruits and veggies. We would literally be muching on celery sticks until we puked.

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I read and article last week that literally made me jump for joy! Dwight Lundell, a heart surgeon, had a revelation and realized the true cause of heart disease and obesity.

He uses an analogy to describe what happens when you eat too much sugar, aka carbs-

“Imagine spilling syrup on your keyboard and you have a visual of what occurs inside the cell. When we consume simple carbohydrates such as sugar, blood sugar rises rapidly. In response, your pancreas secretes insulin whose primary purpose is to drive sugar into each cell where it is stored for energy. If the cell is full and does not need glucose, it is rejected to avoid extra sugar gumming up the works.

When your full cells reject the extra glucose, blood sugar rises producing more insulin and the glucose converts to stored fat.”

He then goes onto say that the damage done to our blood vessels from this excessive consumption of carbs is the reason for heart disease; NOT eating too much fat.

“Blood sugar is controlled in a very narrow range. Extra sugar molecules attach to a variety of proteins that in turn injure the blood vessel wall. This repeated injury to the blood vessel wall sets off inflammation. When you spike your blood sugar level several times a day, every day, it is exactly like taking sandpaper to the inside of your delicate blood vessels.“

[Here is the entire article~ Heart Surgeon declares on what really causes heart disease]

After reading the article, it made SO much sense. Blockage in a particular vessel isn’t caused by too much fat in the blood stream- it’s caused by too much sugar!

Now this isn’t to say that we should all go eat 20g of carbs per day and mack on bacon and steak and hot dogs. [not to say the first two aren’t bad for you Winking smile #paleoforlife] But I think it’s important to look at how many carbs we are in taking per day.

Explaining paleo to people is a task because most people believe that eating a moderate-high fat diet will make you fat. I know all you paleo-ers out there can attest to the benefits of paleo when it comes to body composition- I know I’m living proof…

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[That’s me at 33%, 22%, and 20% body fat]

Sure I have been lifting like crazy and working on power training for the last 6 months or so, so it’d be obvious that I’d gain muscle. But I seriously believe in a lowER carb, moderate protein and fat diet, as opposed to the standard American Diet.

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My insides are even healthier! I had to get a blood sample done for my new job [I know- freaky right? My scores determine how much I pay in health insurance] and my cholesterol, blood glucose, and BP came out great!

  • Blood glucose- 71
  • Cholesterol- HDL 70 + LDL 118= 178
  • Blood Pressure- 102/66

This is a typical day for me…

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It has taken me about a month to get these macronutrient ratios, just because the transition into Paleo is pretty rough. But I’m feeling great and am able to kill it in the gym!

Eat Quality Carbs- NOT Quantity~

Don’t think that you have to eat the same ratios as me, or anyone else. This is just my story and experience. BUT I think it’s important to look at the quality of carbs your are eating and maintain less than 50% of your daily intake of carbs… more like 30-40%.

Fat is really healthy for you, as long as your don’t eat it WITH sugars.. ie donuts.. and you can get a lot of benefit from upping your intake to 30 or 40%. But, as always, do your research. Ask your doctor and do what works for you!

This is just my 2 cents. Smile

Question.

  • What is your opinion? What do you think is a cause of heart disease/obesity?
  • Do you eat a lot of carbs? How do carbs help/hinder your performance in the gym or life in general?

Target’s Horrible Photoshop % WIAW

Hey!

So first off, I wanna address the new trend of trying to get the “Thigh Gap”. Have you guys heard about the whole…

Target-Photo Shop Debacle?

Basically they did some horrible photo shop to make a swim suit model look like she had a smaller torso and a “thigh gap”. You can clearly see that it was photo shopped and it makes me made because it’s stupid things like photo shop that make women want to stop eating or simply hate themselves for not being able to aspire to the unrealistic expectations that the media places upon women to look like sticks. [Holy run-on sentence. Excuse me but I can’t use grammar when I rant]

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As a woman who has a pear-shaped figure, I subconsciously gave up on that trend when I was 14. But, unless you’re an 8 year old girl and haven’t gone through puberty yet, it’s kind of an impossible aspiration to have legs that skinny.

My Verdict on The Thigh Gap~

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It’s dumb and looks weird. Don’t try it.

Anyway moving on. I haven’t done this in awhile but…

What I Ate Wednesday~

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[Thanks to Jenn for the awesome encouragement to eat veggies Smile]

Breakfast:

  • Eggs w/ Sundried Tomatoes, Apple w/ Peanut Butter Coconut
  • Water, & Lemon Water [hence its cloudy disposition]

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This has been my normal breakfast as of late: Eggs, fruit, and nut butter. This only thing that changes usually is the veggie I put in my eggs and  the fruit I have. I gotta say that, even though I’m eating nearly 100% Paleo, I just can’t give up peanut butter! Partially because I have a huge tub of natural peanut butter from Costco that I’m trying to get rid of and partially because peanut butter is awesome and I don’t wanna give it up! Haha- We can’t always be perfect, huh?

AM Snack:

Think Thin Bar

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A few hours later, I snacked on this bad boy. I don’t usually eat these, but I needed a little bit of protein to tide me over until lunch and these are delish!

Lunch:

  • Half Grilled Chicken Breast w/ Steamed Broccoli
  • Cucumbers and Carrots
  • Clementine

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I ate leftovers from Sunday’s lunch with my family. We went to Woodranch BBQ and I got the BBQ Chicken Breast plate, which comes with 2 FULL CHICKEN BREASTS! That’s way too much for me, so I saved one of the breasts for lunches this week. I also made sure to get in some more produce, because I’m cool like that. Smile

PM Snack:

  • Mixed Nuts

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I finished off my stash of mixed nuts after teaching chair aerobics, and they totally hit the spot!

Dinner:

  • Greek Food- Chicken Skewer, Tatsziki Sauce, and Pita Bread
  • Salad and Hummus
  • Gyro Meat [not pictured]

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Kevin picked up some Surfin Souvlaki for us for dinner and it hit the spot! Okay so I totally stole this picture from Yelp.com because I forgot to take a picture of my meal. But this is pretty much what I ate, minus gyro meat that I had because it is delicious. Smile 

Dessert:

  • Half Trader Joes Dark Chocolate Bar

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[ @FitnessMovesYou on Instagram]

After dinner, Kevin and I shared a dark chocolate bar from Trader Joes. It was the perfect way to end the evening! I also had some Chamomile tea to calm down before sleepy time. It worked. Smile

Macronutrient Breakdown~

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So this is just for me, so bare with me. I’m still upping my game and workin’ my diet/exercise plan before I start my new job. [It’s going well!] So part of my plan is keeping track of everything I’m eating.. it’s daunting but it’s working and it’s not forever, so I’m sticking to it.

  • Carbohydrates: 172g
  • Protein: 149g
  • Fat: 67g

I don’t follow MyFitnessPal’s recommendation for carbs, which is why it’s all off. The Paleo Diet [or the Primal Blueprint, which is what I tend to follow more] recommends eating 35-40% carbs, so I stay closer to that.

Okay, time to get to spin. I hope you all have a lovely Wednesday and I’ll talk to you tomorrow!

Question.

  • What is your opinion about the Target Photoshop Debacle?

I think real girls w/ imperfect bodies are more beautiful than manufactured pictures of models.

  • What was the yummiest thing you’ve eaten this week?

That dark chocolate was pretty delicious Smile

See ya~Kay

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