Island Pilates by Rose

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NUTRITIONAL CHALLENGE 2015 — Week Eight

Let’s replace the white with the brown

This week challenge you will consume:

Instead of: Try:
Croissants, biscuits, white breads and rolls Low-fat whole grain breads and rolls (wheat, rye and pumpernickel)
Fried tortillas Soft tortillas (corn or whole wheat)
Sugar cereals and regular granola Oatmeal, low-fat granola and whole-grain cereal
White sugar Molasses, Date Sugar or Honey
White pasta Whole-wheat pasta
White rice Brown rice or wild rice
All-purpose white flour Whole-wheat flour, oatmeal flour, almond or coconut flour

BYE BYE SUGARsugar

Removing all white refined carbohydrates and added sugar from your diet is pivotal! If there is one thing for you to take home from these 8 weeks it is that sugar can be the leading “non-nutrient” that is keeping you from reaching your goals!

Refined carbohydrates and added sugar can lead to nutrient deficiencies and create cravings for other sugar rich foods, which can lead to weight gain and blood sugar issues. The goal is to keep our blood sugar steady throughout the day and we do that by eating foods full of fiber and complex carbohydrates, which don’t cause such dips in our blood sugar!

Focus here is on quality, wholesome foods from Mother Earth!

Please feel free to contact me if you have any question or any difficulty with this challenge: (+501) 616-3250 or thaiane.ribeiro@gmail.com

— Thaiane “Thai” Ribeiro

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NUTRITIONAL CHALLENGE 2015 — Week Seven

I can survive without fried food!

deep-friedAt a most basic level, fried foods are unhealthy because they tend to be very high in fat and calories.

But, deep-frying also robs food of nutrients. For example, a large baked potato contains 220 calories and less than 1g of fat. But, if you take that same potato and turn it into French fries, you end up with nearly 700 calories and a whopping 34 g of fat.

In addition, deep fried foods also tend to trigger chronic health conditions, including acid reflux and irritable bowel syndrome. Continue reading


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NUTRITIONAL CHALLENGE 2015 — Week Six

Expand Your Vegetable Repertoire

VegetablesThis week’s challenge has two parts:

  1. For the first half of the week, you’re going to have one more serving of vegetables per day than you used to. So if you usually have three, you’re going to have four.
  2. For the second half of the week, add one more serving to that, so if you had three before this week, you’d increase to five per day. We also want you to either try a new vegetable you’ve never tried before OR try a new way of preparing your veggies (see below).

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NUTRITIONAL CHALLENGE 2015 — Week Five

Protein every meal

proteinHave a serving of protein in EACH meal of the day for this week challenge.

Protein is made up of amino acids that are the building blocks of muscle tissue. When you do Pilates, your muscles actually tear as you break them down. Protein is responsible for building them back up — and building them up even stronger than before — through a process called protein synthesis.

If you want to build muscle and burn more fat, then you should start including more protein in your meals, and the protein source matters. Continue reading


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NUTRITIONAL CHALLENGE 2015 — Week Four

Eat 5 or 6 small meals a day and have a kitchen closing time

smallmealsThis week you will begin dividing your food into five or six small, healthy meals a day. That’s a meal roughly every 3 hours. Here’s the clincher: it’s important NOT to eat between meals. Munchies are tempting, but we need to give our bodies a chance to digest the food and burn the energy at regular intervals. Think: “eat, stop eating for three hours, eat again.”

Researchers discovered that when we’re hungry, we’re more likely to want fatty, salty and sugary foods. To make matters worse, the part of the brain that governs self-control becomes less active.

When we do finally eat after a long meal gap, we also tend to overestimate how much food we need to fill the void in our stomachs.  Continue reading


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NUTRITIONAL CHALLENGE 2015 — Introduction

Welcome to the Nutrition Challenge! Over the next 8 weeks you’ll create simple habits that you can integrate into your daily life, one week at a time. We all know that healthy eating and physical activity go hand in hand. But, we also know that this is not easy to put into practice.

With healthy habits, you could boost even more the impact of your workouts and significantly reduce the time to achieve your fitness goals.

So enjoy, take the challenges one week at a time, and get ready to discover a whole new you in 8 weeks!

—  Thaiane “Thai” Ribeiro – Registered Dietitian/Nutritionist

 

1. KEEP A JOURNAL and MIND THE BLT’S

2. WATER YOUR BODY + BONUS

3. START THE DAY WITH A BALANCED BREAKFAST

4. EAT 5 or 6 SMALL MEALS A DAY AND HAVE A KITCHEN CLOSING-TIME

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NUTRITIONAL CHALLENGE 2015 — Week One

Keep a journal and mind the BLT’s

If you bite it, write it; If you snack it, track it; If you nibble it, scribble it; If you hog it, log it.

If you bite it, write it;
If you snack it, track it;
If you nibble it, scribble it;
If you hog it, log it.

For this week’s challenge you will have to start a journal and keep track of what you eat and drink with close attention to the BLT’s.

You will use this journal to keep track of your food and beverage intake when you are out and about. It is also a great way to make personal notes regarding thoughts, questions, new goals, challenges, and new insights you receive throughout your day. Writing everything down holds you accountable to what you put into your system! Your journal or log may also help you discover food habits and patterns that you never knew existed. By recognizing these patterns, you will then be able to know where to focus your energy and where improvements need to be made

Use it as a motivational tool and to track how well you are doing. You will see where you are succeeding, in maintaining healthy eating habits, and where you’re falling short. You can purchase a small book or use the Model that we’ll provide. Give yourself a grade at the end of the day according to your health choices (e.g. An A if you just did health choices and D if you slipped-up).

“BLTs” is not a bacon, lettuce and tomato sandwich — it stands for Bites, Licks and Tastes. Your challenge this week together with the Journal is to go without any BLTs at all. And if you mess up one day be able to just try again the next day.

A Cornell University study found that most people wouldn’t have a clue if we ate an extra 300 calories in a day. Lab director Brian Wansink said in his best-selling book Mindless Eating that people who are overweight tend to underestimate caloric intake by 30-40%!

If you’ve hit a fat loss plateau, BLTs could easily be the guilty party. They can add up to 300 calories a day or more in people’s diets. Here’s an example:

  • A few bites of cereal out of the bag as you pass by – 40 calories.
  • 2 Hershey kisses from the jar on your coworker’s desk – 50 calories.
  • Licking peanut butter off the knife when you make your kids’ lunch – 35 calories.
  • Bites of dinner as you make it – 75 calories.
  • The rest of your kids’ dinner that you just can’t bear to throw away – 75 calories.
  • An after-dinner candy because you have to end with something sweet – 25 calories.

300 calories a day extra might not sound like much, but that adds up to 2,100 EXTRA calories over the course of a week, which is almost a full pound (3,500 extra calories = 1 pound). So this is either weight gain, or fat you could be losing but aren’t.

Tips for Avoiding BLTs

BLTs are HARD to avoid, but even just being aware of the habit will help you start to curb calories. Here are some strategies that might help you limit BLTs:

  • Tie a ribbon around your wrist or finger that reminds you whenever you look down at your hand not to have BLTs.
  • Keep paper towels on the counter in arm’s reach so you can quickly wipe food off the spoons and knives you’re cooking with so you aren’t tempted to lick!
  • Use Post-Its and post your goals and even the words “NO BLTS” everywhere you look.
  • Make a sign above the sink that says “WASH ME” reminding you to hurry and rinse off your dishes and utensils before licking them clean!

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