eat – Jenna Jamieson, Author

Burn the calories you eat…even if that means counting calories!

By Jenna Jamieson | September 26, 2014 | Comments 0 Comment

Ever hear the saying don’t count calories? Or counting calories doesn’t help you lose weight? So here’s how I feel about this and I have said this time and time again and I am going to keep saying it because I truly believe it…Everything in moderation! While counting calories may not help you lose weight, it will help you maintain your weight. You may not lose weight by counting calories, but I can promise you that you will likely gain weight by not counting them. It is best if you count your calories and make sure you are burning enough calories based on your fitness goals and ideal weight for your height and age. If that means counting calories, then you should do it! And yes, I realize counting calories is extra work and not the most fun thing in the world, but losing weight once you put on the extra calories isn’t the easiest task either. It’s better to fix or curve the problem from the front end before it starts rather than try to fix it from the back end after it is spiraling. And to be clear, I am not saying count calories one for one; take a guess and round to make it easy on yourself. Have a benchmark and estimate in your head. This doesn’t have to be homework or something you write down unless that is what is going to help you be accountable. For me, I usually keep a going tab “in my head” and basically click the reset button at the beginning of each day. It’s not a weekly tab, just a general daily caloric intake count so that I can ensure I am burning as many calories as I am consuming in order to maintain a healthy body weight.

Further, it is best to not only count your calories, but also consider what you are putting in your mouth! So rather than treating your body like a garbage disposal or trashcan, consider what you are putting in it. Counting calories to some people means you can eat whatever you want as long as you stay within your desired caloric intake range, but that’s not always the best way to think about it. You should also consider what is going to help fuel your workout, what will help build muscle, and what will make you feel the most energetic. It is often said that eating junk makes you feel lethargic and lazy, which can often lead to poor results when you workout because you don’t have a high energy level to push yourself during your workout. So my best advice to you? Read and remind yourself of the graphic below.

~jj

Replace + Reduce > Rationalizing

By Jenna Jamieson | July 29, 2014 | Comments 0 Comment

All too often I hear people say, “I worked out earlier, so it means I can eat this cake and cookies now” or “I ate fruit at breakfast and a side of vegetables at lunch so I can cheat at dinner” or the best one is “I ate clean all week, so it means I can eat whatever I want this weekend” but rationalizing your choices when it comes to your health is not a good compromise or balance. Try replacing rather than rationalizing to reduce your calories and your chances for heart disease (which I will add is the number one killer of Americans yet can be reduced by the choices we make).

I am not suggesting that you don’t allow yourself to eat sweets or desserts, but getting into the habit of rationalizing your choices is a sure way to lose track of your fitness goals and see a decrease in your progress. Instead, eat in moderation and remember that replacing with fruits and veggies rather than rationalizing with junk food will boost your energy level and make you feel much better. Consider replacing at least one food item at each meal to reduce the fat content, sodium, and carb load that is almost always higher than it should be. Replace unhealthy sides such as mashed potatoes for a baked potato or make mashed potatoes that are 1/2 cauliflower and 1/2 potato and use Greek yogurt, low fat milk, and unsalted butter to get the creamy consistency you want. Replace onion rings or french fries for healthy veggies such as grilled onions or roasted potatoes. Further, at breakfast, replace potatoes and bacon in an omelette for veggies such as spinach (leafy greens are great for you!) and mushrooms. At lunch, replace BBQ potato chips for plain tortilla chips or unsalted almonds and a BLT or chicken quesadilla for a turkey, spinach, and cheese wrap. Small healthy choices at each meal may not seem that important, but small steps can help make a big difference in the overall progress you see. Three small healthy choices (one at each meal) is a great way to work on making progress over time.

Remember that when you eat like crap, you often feel like crap so don’t use your weekend as an excuse to give up on your goals. Instead eat for success because no diet does what healthy eating will do for your life. It will change your mood, stress, and energy level! Eating healthy doesn’t mean you have to eat less, just eat right! 🙂

~jj