Micronutrients: Do I need them??

What is a "MICRO" and why should I eat them? 

This is the second part in my mini-series about IIFYM; aka Flexible Dieting; aka Counting Macros.  We learned that "macros" are protein, fat and carbohydrates and are the calorie containing components of all foods.  But most foods also have vitamins and minerals that we need to eat...the MICRONUTRIENTS. So if all food is made of protein, fat and/or carbs where do the vitamins, minerals and fiber come from that we see on the nutrition labels?  Well, the come from the same foods. These are considered "micronutrients" because they are only needed in small amounts...hence, "micros". These vitamins and minerals are important for growth, development and disease prevention.

They are necessary and you must ingest them, they are not made by your body. They are found more readily available in healthier, whole, nutrient dense foods (meat, veggies, fruit, oats) and not so much in processed, boxed, packaged foods. Though packaged food can be fortified with vitamins it is wiser to get more natural "clean foods" (for lack of a better term). Plus, the more whole and less processed the food is, the more you get to eat of it because they are typically less caloric!

When tracking macros for fat lass a person could easily hit their protein, fat and carbs by eating protein powder, cereal, donuts and pizza...this is actually possible. But this person's nutrition would be nearly void of all vitamins and minerals! Vitamin C, Calcium, Vitamin A, magnesium, iron...not enough of any of those in the foods this person is consuming, even though they are still hitting their macros. They will see fat-loss, yes, but they may hit a plateau sooner and they will certainly be hurting their overall health. Their immune system may take a hit. They may feel rundown. They will probably even have issues with bodily functions as well.  This is why BALANCE in food choices is important.

Now, you could get the same things from pill-form vitamins but you would need a lot of vitamins to get what you would need on a daily basis, plus, most people like eating food! I'm not against vitamins, I do take a good multi-vitamin myself, but only to fill in any holes I may have. I do not rely on my vitamin pill for my micro nutrients, so much so that if I don't take it I don't stress, I'll get it the next day.

So how do you track them if you decide to count macros (iifym) for fat-loss?  You find a good food tracking app and as you log you food you will see that, as long as they are entered off the label correctly, the vitamins are also being calculated. (Hint: when tracking veggies and fruit with no label I look up the USDA listing in myfitnesspal, it is usually spot on).
 

Remember, this way of eating and constructing your meals is not a new concept but one that is well proven by science.  It is a way to construct your daily intake of calories and nutrients that, as long as you stick to it, will give you the best results and body composition (muscle to fat ratio).  It is not "calorie counting" but rather "macro tracking."      

There are many great apps out there:

MyFitnessPal.com (free- but the paid version will let you track specific macros)

Macros by calorie count (android- free)

Macros+ (Iphone)

fatSecret.com

sparkpeople.com

 **If this sounds scary or confusing and leaves you wondering how to even begin, I can help you with that.  You won't weigh and track forever, it's a learning tool!

9 month bulk..TransformationTuesday..Baby #2

Yep, that's right, we're expecting #2! I'm 16 weeks and due December 22 or 25th...so we'll see! We're excited to have another little one running around and G is excited to be a big sister, and if you ask her she ALREADY is a big sister :) So cute. I think I'm more excited for her to be a big sister and for our family to feel more complete than being pregnant and all that jazz that goes along with birth.

Everyone always asks "how you're feeling", well, I wasn't feeling very well, at all, up until about last week. Want to know something evil? Lifting made me nauseous and just thinking about drinking or eating protein powder made me sick to my stomach. Yep, evil trick Universe, evil trick.

So I had not worked out in nearly 3 months and it feels so great having enough energy and desire to get back to the gym and lift, which I've done 3-5 days a week this last 2 weeks.  I'm not working out with as much "enthusiasm" or heart-pumping effort as I did before I found out but I get a good lift session in (I'm doing my own program, BabyStrong, I wrote for other mommy-to-bes to follow but also doing other things based on what I need to develop ie. legs and lower back since I have a weak lower back). I also get in cardio 3 or more days a week, Pedal & Pump 2 days and running 1 or 2 days also...and we all know how much I hate running...so it's pretty light jogging but I still try.

I won't blog about pregnancy all the time but I'll update as needed, or as it gets interesting, I'm pretty open about pregnancy because I feel that women do not get the WHOLE story and there are some serious shockers...so we'll see what I can educate you all on. Like how I'm 16 weeks with #2 and barely showing yet, everyone is different and wonders when they'll show...well, I'm about there at 16 weeks :)

This pregnancy doesn't change my life much, I eat the same because we ate whole, healthy foods before and I didn't drink much caffeine before so that wasn't hard to drop (though I will have a few every few weeks now)...the best part is I'm craving protein...meat...so I still get a lot of that in. I have been craving more "carby, sweet" things, I really wanted a cinnamon roll but being gluten free will help with those cravings so they don't go down the hatch. No additional cravings now that I'm in the 2nd trimester but that can change, daily!

So here's to a new season of eating healthy, eating consciously but not counting, measuring or tracking because it's about gaining what you need and being healthy for you as Mom and for baby to grow!

Feel free to follow along to see how this mommy of 1 toddler becomes a mommy of 2, get info on pregnancy, healthy recipes as usual and more healthy life hints and tips! It's the same ole Nicci...just with another human inside...that's all!

3 day smoothie "that's not food" review...

So here is my theory on detoxing/cleansing/juicing... whatever you want to call it.... As humans, we have a kidney and a liver whose primary job is to clean out, cleanse and rid the body of toxins. As long as they are in standard working order why do you think you need to help them along? Just because you indulge yourself on a regular basis doesn't mean your body isn't working, really, it's probably your mindset that needs some assistance.  Now, when it comes to bloating I have a different view on that, I do believe we bloat based on what we eat, as I'm sure you all have experienced. And some of us bloat WAY more easily than others, to our dissatisfaction.

I did this "cleanse" for many reasons the first being that I have never done one and I am asked ALL the TIME about drinking smoothies, detoxing and cleansing and other things along those lines. The other being that I was asked about blenders and I couldn't even give a recommendation because I didn't own one...so I bought one.  I am a scientific thinking kinda person, I was in the biology track in high school and majored in biology in college (until I was biologied out and switched) and I married a biology major who has worked in research-testing stuff. So I like evidence, research and results. I also don't believe in animal testing so I test on myself, as I feel I'm closer to the average human than a pig or rat.

I did a 3-day smoothie cleanse that is found all over the internet, I found Dr. Oz's website publishing it as well as a well known blogger (who I won't name) also publishing it as her own.... with not one ingredient change so it was identical. But regardless, it is one that many people follow and I wanted to be able to speak knowledgeably about it, based solely on my own experiences.

As most of my friends, family and clients know, I LOVE to eat. Volume of food is important to me, so drinking all of this was hard for me, I'd much rather take the pile of ingredients and eat them all up.  But I did it and for the most part, stuck to it. I was spot on for the first two days. What is hard for me is that I have hypoglycemia so regular eating is important to keep me, um, nice (?) and also upright...I eat so I can be happy but I also eat so I don't pass out, which has happened and it's not fun. Drinking high sugar is not the best way to eat to keep blood sugar in working order. So basically, here's how it went.
Day 1: On Tuesday morning I drank a delicious shake and then for lunch I drank a delicious shake and again at dinner...a shake. This one was a shocker, it was a tad spicy so I warn those of you that don't like spicy, it has got a kick. I like it and it certainly made me not want to snack that night.

Day 2: I woke up feeling much trimmer and very empty. I certainly felt that some bloat was going away, so I kept with the regimen.  I drank all the shakes as I was supposed to but I started to get pretty hungry. Just drinking was not really satisfying me. I was CRAVING some protein. But I stuck to it because I promised myself I would. This was a test of willpower also, something I have a hard time with.

Day 3: I lasted only until lunch. I had a business meeting so I couldn't not eat! Yep, I gave in and had a chicken salad but it was only part of it, no dressing and I ate all the chicken and pecans and not much else. I was about to tell myself, "well, I lost weight and look better so I've proved it, I can eat"... The salad was so small and empty that in the end I didn't really ingest that much. And decided that I wouldn't give up because what I've proved to myself was that this cleanse was very easy to give up on, even when it's only 3 days. So I had the dinner shake coupled with a few bites of enchilada meat and some olives. I was craving fats, more than the tablespoon of almond butter or coconut oil that is included in the shakes.

Observations: I did not do the baths, it's too hard for me to set that aside 3 nights in a row. But I did do the multi vitamin, fish oil and  probiotics (already do those). I also worked out all three days, which would require a bit more calories and why I was really hungry.
           The day the cleanse was to finish was date night and I could tell it wasn't going to be pretty because I was already planning what I was going to eat...and it wasn't a chicken salad! It was one of those moments where you just know you're depriving yourself and a binge was coming on. What I decided to do was allow myself some bites of food so I didn't binge on the next meal that was set in front of me! And I think that is the problem for most people, when we hear "no" or restrict too much we end up going a tad (or more) overboard when we finally allow ourselves to get what we want. Hence my whole "it's a lifestyle not a moment in time" way of living.

Conclusion:  As I sit here sipping my kale, blueberry, green apple shake....  The cleans is only alright. A 3-day smoothie cleanse is not totally for me but it is a great way to reduce some bloat and get your mind reset. This is a mind-reset cleanse not a detox cleanse. My liver and kidney do just fine, blood tests prove that. So what I got out of this cleanse was a great way to reset my mind after Thanksgiving (3 days of it!) and get my mind and body ready to get back to normal amounts of food and a reasonable caloric intake. I do feel good.
        As you can see from pictures, I had some changes but not a ton. I went from 117.6 to 115 pounds. (though I fluctuate by 3-5 on a daily basis). I took the pictures at the same time each morning, after going to the bathroom and before eating or drinking anything. (If you noted the sports bra...I have 3, if I find something I like, I stock up, I swear :) )In the 4th picture, the morning after the 3rd day I'm not as lean as you'd think I'd be considering the 3rd day picture.  The day before, during day 3, I truly had maybe 4 small bites of enchilada meat and one bite of tortilla for dinner in addition to the chicken salad with no dressing (so it was pretty uninteresting) for lunch.  So one meal in place of a smoothie made that much of a difference?...it's not worth it to me, I like to eat too much to give up 2 or 3 meals a day. At the same time, I have to admit, I will be adding kale, cucumber and mango smoothies...with protein powder...to my regimen on a busy day. I am no longer opposed to smoothies because they are just good and tasty, and a great way to get in some antioxidants and veggies. But please add a scoop of protein so you aren't missing out on that important macronutrient!

If you want to see the cleanse...here it is, like I said, I've seen this pinned on Pinterest from other popular blogs as their own, so I don't know where it originated but it's all the same. I did the nutrition breakdown and it was way low based on what I normally intake (1600++ calories): 

Calories  1,260

Carbs 204

Fat 48

Protein 28

From the thoughts of my 2 1/2 year old daughter: "Mommy, what are you going to eat for dinner?" Me: "my smoothie" Her: "that's not food! That's a drink. What are you going to EAT?"

This one's for the moms. STRONG ENOUGH?

Life is about balance. We moms have a hard time as it is trying to find ourselves as secure, adequate and successful women once we become "Mom" and then add in being able to feel adequate, secure and successful as a mom and wife (and let's not talk about being an employee on top of that)...that's quite the load. That is three (or 4) nearly separate identities that we need to perfect. You aren't alone if you feel like you have a split personality, because you kinda do. Wife/Mom!? That's kind of an oxymoron, or at the least polar opposites in personality. Isn't it? Let's add to that the "need" to look good and fit that we get from seeing it portrayed all over media. Everyone wants to look good and feel good but how do we fit that in with all the other aspects of ourselves we're trying to dial in?

Balance. Strength. Just get it done. Those are the words of the mantra I repeat to myself... You have to be strong for yourself to make it through the day and you have to be strong to handle what life throws at you. Forget, or at least don't focus on, being a certain size or the number on the scale. Look at yourself in the mirror and assess your muscles. Realize that you are holding up your family and that's why you need to be strong. Not to mention the more muscle you have the better your metabolism functions :) So plan to be successful, execute the plan to the best of your abilities and don't be hard on yourself because. ...YOU ARE AWESOME AND YOU ARE STRONG!

Protein crisis fixed- cheap, fast meal included

So it's been too long but I wanted to post an update on my life as a mom-wife-grad student-personal trainer-fitness competitor-in-training- bodypump-memorizing-maniac of a life. Wow, I'm doing a lot but it's fun for me (probably not for the hubs but I certainly appreciate all his help). As you can see, still no pictures posted. This is for two reasons, 1) I'm embarrassed. and 2) Gia lost my camera! Ok, so I've seen progress.... 3% bodyfat gone and no pounds gone. That is my goal, I don't want to lose weight, I actually want to see it go up by 2 or stay the same. I need to loose bodyfat and gain muscle so I'm doing it right so far. I'll tweak it for the next week and keep tweaking until comp time.

Here's the crisis: I ran out of protein powder last week! Call the news station, call the National Guard- we almost had a national crisis. Well, at least that's how I felt! When I ran out of protein I was so low and my muscles just couldn't recover like I needed them to. I tell everyone that protein is important! My friends that have listened have seen results.  It is hard to get a lot of protein sometimes, especially if you are in "contest prep" mode, like myself. And honestly, it's hard even if you just want a normal amount.  I need between 115-140 grams of protein a day and for someone that doesn't like meat, that is very very hard. I was nearly crying while choking down my 2nd piece of chicken after eating 2 fish fillets and a can of tuna earlier in the day :-/

Well, I found a great shake- it's the 4th brand I've trie.... I just want a good one, that's all I ask. I have been in the market for a Gluten-free, sugar free, sucralose free, lactose free whey isolate protein powder that has BCAAs (branched chain amino acids) for recovery- and I think I finally found one. I received it Friday and will use it for one week before I review it... I'll let you know if it's a keeper!


Favorite meal of the day-Cheap, low cal, easy:
Swai fillet (fish) sprinkle with oregano, thyme, basil and chili powder all to taste- baked in the oven 15mins
peach salsa from Trader Joes 1 tablespoon
gluten-free corn tortilla - Mission Yellow corn are gluten free
Green beans or broccoli --- or awesome salad of your choice (watch the dressing, salsa is a good one for low cal and adds veggies :) )
black beans- make sure they are low sodium. Eat 1/2 cup, it's a decent amount!

aaahhhhmazing. Low carb version is no tortilla and only 1/4 cup of beans. But either way, it's a great fish taco with high protein, good fiber and great veg choices.
Follow it up with my favorite protein packed after-dinner snack that I'll post during the protein powder review. So check back in a week or so!

Here's a great pick from our active-recovery day at Ha Ha Tonka state park...400+ stairs one direction, plus a mini hike! (don't mind the post-picnic lunch food baby protruding from my midsection..mmmmm picnics)

Live Happy and Healthy!

Happy and Healthy :)..Workout included

Alright, well it has been too long...but I can say I've not gotten off track. Gia, as you know, had surgery on her kidney and she is doing great, totally recovered and running around. The only sign is the large scar on her side but that will go away in time. We'll go back in a week for the post-op and then one more time going under to get the stent out in a few more weeks. Thanks all for the calls and stuff, it made it go by faster.  But now it's hot and we are back to normal loving the heat and playing in the water every day!

On a "my thing, my time, non-mommy" topic...We, my friend and I, are about 12 weeks out from our Fitness Competition and it's SO on.... cleaner eating, more focused workouts and walking in 5 inch heels daily! I'll get some before pics up soon, I will have to have a shot of some adult beverage or some other inhibition inhibiting substance first but I'll post it in the next week or so. :)  If anyone is curious and wants to get on a schedule here's my workout plan (and plans change sometimes...)

                 Monday- cardio, either swim or bike (one hour max), lifting back and biceps and an at home HIIT workout in the evening (see below workout).

                 Tuesday- slight cardio (only because I teach my cycle/sculpt class) and lifting legs       
                 Wednesday- Lift chest and triceps (maybe back), cardio swim
                  Thursday- same as Tuesday

                  Friday- cardio, bike or swim...or both! and abs

                  Saturday- BodyPump

                  Sunday off or family hike or swim

You can join in and make it a group thing...I'd love to know people are doing it too.

 So anyways, while in the hospital Gia was pretty much knocked out so I was able to get in a workout while there....here's your Mommy's-at-home-workout- Sippy Cups and Water Bottles:

20 plie squats (legs out wide with toes pointing to out)

20 front knee raises each leg (raise knee to opposite elbow, twisting your torso)

20 tuck jumps (put your hands waist high, palms down. Jump from standing position but jump/tuck your knees up high enough hitting them on your hands)...these were interesting to do in the hospital!

20 chair dips for triceps (sit on a chair, place hands beside your hips with fingers facing the front of chair. Scoot butt off the chair holding yourself up with hands and dip up and down.)

10 push ups with hands on the chair for easy or floor for harder- push yourself- make it harder!

20 jump lunges (get into a lunge, hold one second then jump up and switch your legs, do this 20 times!)

Repeat this workout as many times as you can...after the dishes but before the kiddos wake up from naptime! ;)

And for our newest clean, gluten-free meal favorite...
Salmon with lemon zest and juice (or if you're lazy just lemon juice, ask me how I know that.) and garlic

Black beans from the crockpot seasoned with salt, pepper and chili powder

Broccoli and green bean veggie mix (um, totally from the frozen department, much easier)
Tomato Basil polenta baked! yummmmy

Secret desert: I cup of plain Greek yogurt with a cup of frozen berries on top (no sugar added fruit).