RebelHealth

You have a choice to be prepared, or not. I had little time today to eat and get done what I needed to. While not sexy, this lunch was tasty, satisfied all my nutritional needs and cravings (dried fruit for sweet and nutrients) and was FAST! We had boiled shrimp in the fridge and homemade cocktail sauce with plain tomato sauce and prepared horseradish. We had white rice meal prepped (yea-ate it cold outta the container-🙄). We always have nuts and seeds and dried fruit. Not to brag 😂but because I ate out of the containers I had no dishes to do! 😂😂😂. Preparation is a choice that often prevents problems (e.g. “I don’t have anything to eat so I’ll go to Taco Bell). Like Nike says: “Just do it”.

If (capital IF) I get free time I love to read…yes books but cooking magazines, even if you don’t follow a single recipe, reading the articles and the how to’s helps stimulate ideas. Recently someone said “you’re so creative in the kitchen”. Not really. I just love to experiment and do it doesn’t work, ce la vie! There’s always next time AND a lesson learned!!

I wrote this because I do it so much for family and friend visitors to our gym watching their mom, sister, or grandma (no offense to the men, just chose the lady route!) work out.
https://www.rebelhealth.com/post/how-to-find-a-crossfit-gym

I'm back!

The Most Basic Nutrition Info: Learn it! It’s November as I write this. The weather is finally a little less humid here in Florida, and we can sense fall barreling down the tunnel. There are about two months until the end of the year….until 2022. I don't know about you but I feel some anxiety of all the things I needed and wanted to do...

Nailed it!

📉Fat loss:
Is 80% diet

🏋️Muscle gain:
Is 80% resistance training

🚴🏼‍♀️Endurance:
Is 80% cardio/HIIT

🧘🏼‍♂️Flexibility:
Is 80% dynamic stretching

🧁Diabetes remission:
Is 80% carb restriction

https://www.instagram.com/p/CQ7OGhZsdSc/?utm_medium=copy_link

with
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Jillian Michaels, best known for her coaching in the “Biggest Loser” TV show, is a celebrity whose reach is beyond any of my colleagues (although is on pace pass her up soon, oooh 😁). Jillian made quite the splash earlier this month when she dished out a bunch of protein myths that made the evidence-based community facepalm themselves into a coma.
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One of her most memorable claims was that protein beyond 30% of total kcals can cause bone loss via acidifying the body, causing it to leech calcium from bones to buffer that acidity. Folks, when I heard her say this, I felt like I entered a time warp into the 1980’s. She used the RDA of 0.8 g/kg to establish a minimum intake, which based on her bodyweight of 53 kg, amounts to 42 grams of protein (the RDA for protein sucks for most productive purposes, but that’s another topic). She then claims that protein should never exceed 30% of total calories, because bad things including bone loss will happen. Based on her 1800 kcal intake, a 30% maximum intake would be 540 kcal, which amounts to 135 grams of protein. Based on her 53 kg bodyweight, this amounts to 2.5 g/kg. THE HORROR!!!☠️
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The attached pic is a relatively recent study (one of several) led by Jose Antonio () showing that a high protein intake (averaging 2.8 g/kg) over a 6-month period in trained women had no harmful effects on bone mineral content or density. Again, this is one of several trials that heartily b***k the claim that high protein intakes are an inherent threat to bone health.
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I’m sure Jillian means well, and is genuinely trying to help her audience. However, wrong is wrong, and it would be great if everyone (especially celebs with huge audiences) had the guts to own up to dishing out misinformation.
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REFERENCE:
Antonio J, Ellerbroek A, Evans C, Silver T, Peacock CA. High protein consumption in trained women: bad to the bone? J Int Soc Sports Nutr. 2018 Jan 3115:6. [PMID: 29434529]
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Bulk prep pays off. No time? Boiled eggs and left over Thanksgiving turkey (yes it was frozen 😁). Lacking serious color, today’s turkey is accompanied by fresh teamed green beans and purple sweet potatoes. After feeling like complete dog crap during a workout yesterday I decided it was finally time to get the diet back in check!

I’m not a huge fan of food right before bed. After all...our ancestors and therefore our DNA didn’t eat “every 2-3 hours”
That’s great for very specific goals but definitely not for overall health. HOWEVER, I got home late and didn’t have dinner but also didn’t want to eat so late. My go to is PROGENEX Cocoon. I’ve tried a lot of casein products but there’s just something magical here. In about 50% of the people I know who have tried it-it’s almost like a knock out as far as inducing sleep and almost always guaranteeing lucid dreams. The ONLY change I could wish for is a substitute for the sucralose as a sweetener. But considering an already clean diet and that I don’t do this every night, it’s an okay trade off!

Makeshift coleslaw? Heck yea. VEGETABLES PEOPLE!!! this is for you!!

My husband loves coleslaw. Not the overall healthiest when made the old fashioned way BUT it is easy to renovate this recipe and the flavor is great. As a side or on top of chicken or pork...yum!

A few bags of local grocery pre-chopped slaw. We get two colors of cabbage and carrots, shredded. I sliced a whole yellow onion up in there. If the store had broccoli slaw I would have added a bag of that. Shredded Brussels sprouts are also a great addition. As are walnuts!

Dressing- the old fashioned dressing uses Mayo-so I used Mayo (made with avocado oil). A little white wine vinegar, some lemon juice, salt, pepper and poppyseeds... oh! And a few drops of stevia in place of the sugar. Whisk it up and pour over the cabbage/slaw. Stir or shake up.

It’s AMAZING!! And FAST! And SIMPLE. And NUTRITIOUS!!

STARCH CITY!

I’m usually a fan of posting how to’s for protein in bulk because my experience is we’re over-carbed and under-proteined in our diets.

HOWEVER, another fun fact, being that everyone’s metabolism is individual and some of us do better on low carb and some better on high carb, that individual experiments are the best way to figure out where you look, feel and perform best.

So this week our fam has an excessive stock of starches to choose from (potatoes not pictured). Oatmeal, corn grits, wld rice and arborio rice (cooked as just rice, not risotto). Sweet and Celebration potatoes not pictured, along with plastic baggies of 8x Carr Water Crackers (20g CHO / baggie). Each of the starch containers are measured out to 1 serving (typically 1/4-1/2 cup dry depending on source) so there’s chance to over-carb when you’re trying to “up the carbs”. Typically the more carbs a female, with a history of overeating, consumes, the more carbs they want. Portioning helps prevent the spoon in the rice bowl syndrome.

Why the experiment? Two things: beginning to run more to prep for the Clearwater Running Festival in January (still need to find some teammates to split the half marathon…hint hint!), AND going to see what happens to aging skin on a high versus low carb diet.

Again…n=1…my metabolism, my scale, my performance…my outcome…good or bad…we’ll know by the end of a few weeks. The best way to know if something you see will work is document an experiment on yourself.