IIFYM...What's That?

Being a nutrition student, I have to say I've tried quite a few 'lifestyles' (not saying diet, because I don't cut calories per se).  Paleo, Whole30, clean eating, raw vegan, and now...IIFYM :) I think this is a game changer. The acronym stands for 'if it fits your macros,' and is based off of Dr. Layne Norton's theory that keeping track of your macronutrients can help with weight loss, muscle gain, etc. To many, I sound obsessed, and I'm sorry. I'm not trying to achieve a perfect body by any means, but I'm really striving to get in better shape and find a dietary lifestyle that suits me. I already know that I should be fueling my body with nutrient rich foods such as veggies, fruits, lean protein and some grains. However, when I try to 'clean up' my diet by cutting out those processed foods I love so much (hellooooo donuts and cookies), I find myself binging. So...iifym is now in full force.

From what I have read, there is a common misconception that iifym'ers eat a lot of junk. Not true. The lovely ladies that I have spoken with (there's a great FB group) are trainers, nutritionists, and athletes. They know that you should fill your body with nutrient rich foods, buttttt....if you have hit your macros for the day (protein, carbs and fat) and you still have some left, it is perfectly acceptable to allow yourself a treat of a cookie, ice cream or whatever, as long as it fits your macros. For instance, last night after dinner I still had 10g fat, 20g protein and 8g carbs left, so I allowed myself Greek yogurt with stevia and peanut butter to fill my macros. And I have to say, for once I didn't go overboard and I felt I had satisfied my horrible sweet tooth.

IIFYM is not just for bodybuilders. It works for people with eating disorders (if you've been eating too little, or binge on foods because of limitations, etc), those that are trying to achieve a healthier lifestyle, and more. Although it's pretty simple to follow, it does require a bit of dedication. First you need to figure out your calories/macros at iifym.com, then you need to start measuring your food and logging it into myfitnesspal so that you can keep track. Your goal each day is to be +/- 5g of each macro AND be on point with your micronutrients (vitamins, minerals, etc).

I will give this lifestyle a go for a while and get back to you all. I'd be happy to answer questions or send along some great websites with more information. For now, it's time to grill some steak and veggies, eat a salad, and if all goes well...a cookie ;)

Truth About Carbs

Many people assume that in order to lose weight, you need to ditch the carbs. Just not true. While I don't condone eating bread or pasta on a regular basis, you still need carbohydrates (for my paleo peeps, this comes in forms of sweet potatoes, fruits and veggies). The truth is, our bodies need carbs for energy, oxidation of fat, and protein sparing (so our body doesn't break down protein for energy). On average, adults need 50-100g of carbs daily to avoid ketosis. Well the typical Amercian takes in 200-300g daily. A bit too much.

So how do you figure out what to eat, and what not to eat? It's fairly simple. One, skip the breads. Opt for nutrient dense carbs such as sweet potatoes, fruit, brown rice, or quinoa. If you must have bread, at least turn to whole grains (sprouted grains are a great option) for the nutrients. If you've read my other posts, you'll see that refined grains like white bread actually deplete your body of nutrients, which you don't want. Your goal is to eat carbs with a low to medium glycemic index...this will maintain your blood sugar, keep you full longer, and can help lower your body fat levels overall.

Here's a quick "cheat sheet" to help you figure out some carbohydrates with high, medium, and low glycemic indexes:

High                                          Medium                                          Low
sugar                                         banana                                           apple
maple syrup                              grapes                                            cherries
bagels                                       oatmeal                                          chick-peas
honey                                       white rice                                       lentils (and most beans)
cereal                                        rye bread                                       dates
carrots                                      yams/sweet potatoes                     vegetables (other than roots)
potatoes                                    couscous                                       steel-cut oatmeal
raisins                                                                                             pasta (although it offers no nutrients)
bread
soda
sports drinks
chips
cakes/cookies/etc

So my opinion? Eat those carbs (especially if you're working out regularly), but keep the carbs to healthy, low glycemic options :)  Happy eating!

21 Day Fix

Well, I've been a bit MIA lately due to my busy schedule, but I'm still working hard with my nutrition and fitness! Sadly I did NOT make it to day 30 of the Whole30...but I did make it to day 16 at least. I must say, it was brutal. However, it was a great experience and I believe I will do it a few times a year to reset my system and help me naturally detox from sugars, processed foods, etc.

So what am I doing now? 21 Day Fix baby!! This is Beachbody's newest program, and I've got to admit that I was quite hesitant to do it. For one, I HATE cardio and I thought that was what the program was focused around. Secondly, I thought the workouts would be easy and a waste of my time. Umm...slightly wrong on both accounts. While there is some cardio, each "move" is only 1min long, so it's doable for me. And, the workouts are certainly not easy. In fact, I was worn out before the minute mark on most haha.

Overall I'm pleasantly surprised with the program as a whole. The workouts have left me sore (hello inner thighs and outer butt cheeks) and the nutrition piece is phenomenal. As someone who considers them self a healthy eater, this is still teaching me quite a bit. The eating plan walks you through how many calories you should be consuming a day (and no, you won't have to count them), how many containers you are allowed each day, and what foods go into each container as well as some handy recipes. I've discovered in the last week (I'm on day 7 FYI) that I: a) drink too much coconut + almond milk, b) eat too many carbs (that one is NOT a shocker), and c) seriously need to get a grip on my sweet tooth. Is my goal to be a perfect eater? Heck no, I'm human. But I can certainly make improvements if I want to get closer to my fitness goals.

I want to add that this is not a diet. You are still eating throughout the day (macro ratios of 40/30/30 approximately) and will by no means be starving. This is meant to teach people portion control and the proper ratios of foods--too many people get minimal servings of fruits and veggies, and WAYYYYY too many carbs. Additionally, you are allowed to have some of your favorite cheats (cookies, wine, etc), but she limits them greatly since they really aren't necessary to our diets...in fact, they are depleting foods, so they actually do harm.

Well, I will keep you all posted! 2 more weeks to go :) My goals are to feel more energetic, reduce these darn sweet cravings, and maybe see some ab definition haha.