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MMB – Focus on Nutrient Dense Foods Over Calorie Counting

Good morning everyone!

I missed writing to you guys last week!  For those of you who may not know, I badly cut my left index finger 2 1/2 weeks ago.  I was chopping veggies of all things, when I accidentally sliced my finger with the butcher knife – ouch!!  As a reminder to all of you, when you cut your finger, please allow it to bleed out a bit and then run it under water.  What did I do?  Well, it was a deep cut, so I immediately wrapped it with a paper towel and put pressure on it to stop the bleeding.  After holding it there for about eight minutes, I rinsed it in water, dried it, and put a Band-Aid on with Neosporin.  Makes sense right?

As time marched on, my finger was becoming more stiff and quite painful.  Fast forward a week later, and I had a full blown infection in my finger that was starting to travel up my hand!  Yup, into the minor injury clinic I went and received a huge shot into my butt!  It was lovely.  I couldn’t use my hand for a good part of last week because of the stiffness and pain.  I also have a love/hate relationship with antibiotics, because yes, they killed the bacterial infection, but they made me very sick!  I won’t go into details.

It was no fun being on antibiotics all week, not only because they made me ill, but knowing that all of my friendly bacteria was being destroyed.  Ughhh.  The good news is that I am now back to myself and able to type this with two hands and my last round of antibiotics was yesterday – praise God!  So, now it’s time to rebuild my gut health! Can you say Kombucha and green juice! 

Announcements and Reminders:

  1.  Last Fall Fitness & Nutrition Challenge is this Saturday, November 10th!  If you were measured and weighed in for the first Challenge, please come a few minutes early or stay afterwards to be measured again.  Let’s find out who the biggest reducers are for this Challenge!  You still have one more week, so let’s put in the work!  Also, I’ll be bringing a yummy and nutritious fall treat to enjoy after the Challenge for those of you who can stay a few minutes! 
  2. Personal Training 30 minute spots open!  As many of you know, I’ve been concentrating on offering 30 minute personal training sessions for the last year, and I am thrilled with the results that I’m seeing in my clients!  The time commitment has worked really well for all of my clients and has helped my schedule out too.  If you would like to ramp up your fitness level and weave in a personal training session or two during the week, please let me know because I have a few spots available in the morning or afternoon. 
  3. Cardio Core at Jen’s Studio on Tuesday night November 6th!  Please let me know If you’d like to sign up for a 60 minute class at 5:45pm to 6:45pm, or 30 minute class at 6:55pm to 7:25pm, or 7:35pm to 8:05pm!
  4. Thankfulness Boot Camp is Saturday, November 24th!  Let’s count our blessings as we are thankful for our health and our bodies!  Come check out this fun and creative boot camp to burn up hundreds of calories and shed some fat while we leave refreshed and energized!
  5. Fee increase for personal training.  Starting on January 1st, 2019, personal training fees will be increased from $35 to $40 for 30 minute sessions, and $65 to $70 for hour long sessions.  Group exercise classes will remain the same costs. You are welcome to book personal training sessions at the end of the year with the $35 or $65 rate to extend into 2019. 

Thought for the week:  Focus on Nutrient Dense Food Over Calorie Counting

As you can imagine, I am asked many questions about nutrition and what foods are the best foods to eat.  I try to be very transparent about my diet and often share the types of foods that my family eats on my recipe page or blog.  I was asked the other day by a new client if I every count my calories.   I had to stop and think about this question, and the answer is, “No, not really.”  When I approach nutrition, I don’t focus so much on the calories,  as much as I do the nutrients in the foods.  What’s interesting is that when you focus on eating foods that are nutrient dense, your body tells you when you are full because the foods that you eat are more filling and satisfying on a cellular level. 

Imagine pigging out on a bag of Doritos.  You need to eat the whole bag just to try and feel satisfied.  When the bag is empty, you are still not satisfied, right?  That’s because you’ve consumed a franken food product that is void of any nutrients that feed your cells.  You may have taken in hundreds of calories, but they aren’t the right kind of calories.

Now imagine eating a homemade raw protein bar that is made with heart healthy fats, carbs, and proteins.  A 2 X 2 size bar is plenty to energize you and feel your body nutrients that will sustain you until the next meal.  

The point is, when you make a habit to consume foods that are dense with vitamins and minerals, probiotics, heart healthy fats, and complex carbohydrates, the calories will be the right amount because your appetite will be satiated.  On days when I work out harder with running a few miles and strength and core training, I may need up to 2,500 calories.  On days when I’m in active recovery, I may need only about 1,800 calories, but the point is, I don’t sit there and count calories of everything I put in my mouth. 

When I am working out hard and need more fuel, I put good fuel into my body and my brain and stomach tell me when I’ve had enough to eat. If I’m having a day with less movement, I adjust my intake of fuel. 

So, instead of concentrating on how many calories you should be eating, consider what your activity level is for the day and if you are eating enough fruits, vegetables, nuts, seeds, and heart healthy fats and proteins. 

Also, where are most of your calories coming from?  Do you eat out a lot?  If so, I can guarantee you that you are taking in way more sodium, sugar, bad oils, calories, and are training your taste buds to distaste nutrient dense foods.  Think salad and green juice?  Raw protein bars?  Lentils with veggies?  Cut up veggies and hummus? 

What do you think will happen to your taste buds if you shop for fresh and alive foods on a regular basis and eat food at home?  Your taste buds will adapt I promise you! 

I hope this makes sense and will help you to reevaluate the foods you put into your body.  Instead of calorie counting, try nutrient counting! 

See you in class soon!


Below are a couple of images from Dr. Mark Hyman.  Check him out if you have a few minutes: