WEEK 19...Jodi and Nikki talk about food triggers and how to respond. Nikki also adds lunges and kneeling woodchopper squat to this week's workout routine. What are some of your food triggers?

Nikki and I discussed the topic of food triggers this week.  A food trigger is an un-intentioned slipup that can derail your healthy eating intentions by creating cravings or overeating for particular foods, these triggers can be both physical and emotional.  We’ve all had moments when we’ve rewarded our weight loss efforts with some of our favorite forbidden foods in an effort to find balance and moderation, only to realize that we’ve overindulged and are then riddled with guilt and consequence to our actions (extra workouts).  Trying to identify and bring awareness to our actions and eating patterns is critical to changing negative behavioral patterns.

Nutritional Homework

I have provided Nikki with a food triggers exercise form for her to complete so that she can identify and work through the process of changing this behavioral pattern for herself.

Exercise Homework

I have continued to add variety and progress with her program.  I have now added walking lunges to strengthen her lower body muscles groups (quads, hamstrings and glutes) and elevate her heart rate as to increase the intensity and fat burning potential.  I have also added a great core strengthening exercise, the kneeling woodchopper squat, which allows her to increase strength in her core when moving in a rotational range of motion (which is more functional for daily life) - Nikki should be a little sore after this one!

Nikki’s Comments

I’ve always known certain foods are ‘dangerous’ for me to be around. After all, who can eat just one cookie? Well I can’t. Cookies and potato chips are two of my trigger foods that I can NOT have in my house without overeating. So I just don’t buy them – for now they are off limits. I’ve had a small amount around others if I’m really having a craving, but I’m careful not to bring any back into my home! Jodi has taught me it’s important to keep my home a ‘safe’ haven. It’s been helpful for me to recognize which foods I can control better than others. And also remember that if I make a poor choice, there will always be consequences!

What I never considered was that triggers can also be settings – places I visit where I tend to overindulge. That was a real eye-opener for me. I had to identify which environments (or even company I encountered) were triggers for me to revert back to my unhealthy eating habits. And then think of ways to combat them so I am not left feeling vulnerable. This worksheet about behavioral modification felt more like therapy for me to complete. It was another reminder how deeply rooted these issues are for me - I’m trying to change behaviors I’ve had for decades! But figuring out the who, what, where, when, and (most difficultly) the why of my triggers to overeat is an essential part of this journey.

WEEK 18...Jodi encourages Nikki to add more beans to her menu line-up for her protein and Nikki takes advantage of the nicer weather to exercise outside.

Often in an effort to incorporate more protein in our diet we think of meat, eggs, and dairy which can get boring and can limit our nutritional intake.  Therefore………think beans!  Beans are a wonderful way to add high quality plant based protein to your diet.  They are high in iron, b-vitamins and fiber, and are versatile enough that you may never tire of them.  There is a wonderful variety to choose from such as black beans, northern, chickpeas, kidney and lima beans, as well as “super beans” like mung beans and lentils.  You can make them in a crockpot or simply open a can (be sure to strain) and incorporate them into a meal – so simple and tasty!

Nutritional Homework

I have encouraged Nikki to try a new bean this week – adding chickpeas to a salad or black beans to a wrap to bring a Mexican and hearty flare to a quick and easy meal on the go!

 

 

Exercise Homework

It’s time to take Nikki’s cardio workouts up-a-notch, therefore, I have added more intensity to Nikki’s EFX and Bike workouts incorporating more intervals.  Nikki continues her treadmill workout as well, but I have asked her to take more walks outside as it will be more enjoyable and scenic being with nature, making the workout fly by!

Nikki’s Comments

As the weather is getting warmer, it’s been fun venturing outside more! I have always enjoyed leisure time outdoors, but I’ve never been a fan of exercising outside. Maybe it’s because I feel more self-conscious, or just hate to sweat in the heat. I’ve never been considered an ‘outdoorsy’ girl – I don’t like to hike through the woods or go on nature walks. And I honestly don’t think I’ll ever understand the allure that runners have to hitting the pavement. I like the structure the gym offers - rotating machines and knowing my goals on each helps make me feel like I’m staying on track and being efficient. But outdoor activities add a nice variety to a workout plan, so I want to be intentional about finding what I can enjoy doing outside that can ‘count’ as exercise this summer. Walking and biking, doing yard work and gardening, and joining my kids as they play games are all on my list.

 

 

WEEK 17...Jodi and Nikki explore the grocery store and health food store. Nikki also succeeds at buying a new pair of gym shoes.

This week Nikki and I enjoyed a field trip together getting outside of the Y and embracing a quest to find the perfect pair of workout shoes (funny story that Nikki will share below) as well as grocery shopping and having a delightful lunch at the health food store!  After much discussion about nutrition, I wanted to give Nikki hands on assistance at the grocery store identifying healthier options in the sea of selections, which can be overwhelming.  We shopped the perimeter of the store discussing the various fruit and vegetable options as well as the danger zone, processed/packaged items.  In the end, she was able to find some options that she and her family could feel good about.

 

Nutritional Homework

Broadening fruit and vegetable intake takes effort so I have encouraged Nikki to try some new fruits and vegetable options this week.  I have also recommended getting the kids involved since she often is shopping with them by having them pick-out something new every week for the family to try.  This technique will get the kids more excited about eating healthier as well!

 

Exercise Homework

Nikki is continuing to follow her kettle bell workout and is feeling challenged.  I have added some stretching to keep her flexible and to help prevent any potential injuries, it’s also a relaxing way to end your workout!  We now have a new stretch machine at the Y which makes it even more easy and practical to stretch!

 

Nikki’s Comments

Several weeks ago Jodi mentioned the possibility of going to the grocery store together and I knew that would be so helpful. We both prepared a list of areas of the store to discuss and I came ready to take notes! Although she kept us moving, (I could have wondered around for hours asking her questions!) our time was very productive. Jodi showed me products that I had never noticed, explained why certain types of food were healthier choices than others, and challenged me to try preparing new items. I am open-minded but knew I had to be realistic with what my family would eat, and what our budget would allow. Healthy cooking isn’t cheap, but figuring out which substitutions we like and/or are most advantageous is the key to making lasting changes.

I left Meijer feeling capable but next came the Health Food Store. It was my first time there and honestly I was overwhelmed. I was surrounded by products I had never heard of.  It was as if I was in a foreign land and everyone was speaking a different language. It pushed me outside my comfort zone but I was really glad we went. It was enlightening to see how many products are on the market for everyday people trying to make healthier choices for their families. I picked up a few items, hummus, coconut oil, pumpkin and sesame seeds to incorporate and I plan to return to spend more time browsing the aisles.

The other goal for our field trip was to find a quality pair of work-out tennis shoes. Although that sounds easy enough, it took me awhile to find just the right pair.  Thanks to Jodi for being so patient!  Our first stop took entirely too long when the overly helpful salesman insisted I pick from a handful of ugly, extra-wide orthotic shoes. I reluctantly tried them on and listened to his sales pitch but knew I was not going to spend $100 on something I did not like! After two more stops and learning exactly what to ask, and what not to ask, we found a pair of Asics that fit both function and style. My workout apparel leaves a lot to be desired, but a good pair of shoes makes all the difference for this girl! J

 

WEEK 16...Jodi shares tips on boosting metabolism and Nikki opens up about her improvement to her daily eating schedule.

We often hear the term metabolism, and are told that we need to speed it up so we can lose weight, but what does that really mean?  The layman’s definition of metabolism is “the chemical process that converts fuel from food into energy”.  There are several factors that impact your metabolism that you can’t control such as age, gender and genetics, however there are some simple ways to boost your metabolism naturally that you can control.  Research has identified that eating breakfast (which means breaking the fast) and eating regularly (about every 3-4 hours) are great ways to speed up your metabolism.   Various foods and drinks can boost metabolism as well such as vegetables, lemon/lime, peppers, nuts/seeds, beans and lean protein, coffee and green tea can boost metabolism significantly daily in a natural, healthful way.  No weight loss supplements needed! 

Another way is to speed up metabolism is gaining more muscle through strength training.  Strength training speeds up metabolism for 24 hours after performing exercises.  For every one pound of muscle you gain your body burns approximately 50 calories per day. 

Nutritional Homework

I have asked Nikki to add a new metabolism boosting food or beverage to her diet this week.  A simple homemade lemonade recipe:

8 oz. water, ½ lemon, stevia (squeeze lemon juice into water and add stevia to taste – if sour – add more stevia) – add crushed ice and lemon slice for garnish if desired – refreshing on a hot summer day!

 

Exercise Homework

Nikki is still perfecting her kettle bell routine and I have added a plié squat-n-upright row to her routine which targets her inner thighs and shoulders.  Nikki’s kettle bell routine consists of 5 exercises that are performed quickly and explosively, elevating her heart rate and intensity.

Nikki’s Comments

Some things seem so obvious…until this week I never thought about the word breakfast literally meaning ‘breaking the fast’ you’ve had through the night (duh!). Before working with Jodi, I’d usually wait a few hours before consuming anything in the morning (typically grabbing something quick while running out the door). But Jodi has encouraged me to eat an earlier breakfast to jump start my metabolism for the day. Then I have a mid-morning snack to keep me from going too long between meals. That was another change – I had thought if I wasn’t feeling hungry, I shouldn’t eat. Staying busy often distracted me from eating or drinking for 5-6 hour stretches but then I’d become so hungry, I’d overeat. I never realized that was a problem, in fact, I thought it was better to eat 2-3 large meals than be snacking all day long. Neither extreme are healthy approaches. My goal now is to eat lightly every 3-4 hours to prevent that ‘must eat now’ sense of urgency leading to unhealthy food choices. And I’m intentionally drinking more water throughout the day. It’s quality not just quantity that matters. For example instead of a pop tart, I’m trying to incorporate oatmeal or scrambled eggs. It keeps me feeling full longer and actually forces me to stop, sit and enjoy my meal. Wow there’s a novel concept…hmm, these lessons seem so obvious but yet so foreign sometimes!

WEEK 15...Trying new "greens" and new kettle bell workouts. Have you tried to kettle bell yet?

Spring is finally coming around, which is a wonderful time of year to incorporate more fruits and vegetables into the diet, especially “glorious greens”.  Green vegetables are the foods more commonly missing in modern diets, but full of many key nutrients, making them “super foods”.  There is a wide variety of greens to choose from to start adding into your diet today – bok choy, cabbage, kale, collards, watercress, mustard greens and other dark green leafy greens.  Try a variety of methods like sautéing in olive oil and using in raw salads.  Greens are associated with spring (the time of renewal), so start adding them into your diet today!

 

Nutritional Homework

I have asked Nikki to add a “green” to her diet this week that she has never tried before.  We often have a few varieties of foods we eat and rotate, which gets boring and bland.  Part of eating should be trying different fruits and vegetables and experimenting with the different flavors and textures of foods – who knows – you might actually like something new!

Exercise Homework

I have put together a full body kettle bell circuit which works all the major muscle groups of the body using only kettle bells.  Because of kettle bells design, more stabilizer muscles are used increasing the metabolic and fat burning potential, creating a high intensity circuits.  The exercises are quick and explosive which are difficult – Nikki is definitely feeling challenged this week!

Nikki’s Comments

I’m so glad May has finally arrived! April was an extra hectic, stressful month that left me feeling utterly exhausted, and frustrated with myself for hitting a plateau in my weight loss journey. I was going through the motions but not giving it 100%. It’s really no wonder – if you are distracted on other priorities and put in less effort, you’re not going to have the same results!

The past few weeks, I’ve learned that this is real life. I’m not secluded on the Biggest Loser ranch where my only responsibility is to work-out and lose weight. I will forever be juggling life’s demands while also trying to maintain a healthy lifestyle. That was a good lesson for me to face.

So now as the dust settles from this wave of extenuating circumstances, I’m picking myself up and getting right back to working on my goals. I’m maintaining my positive attitude and proving to myself that I’m not going to quit when it gets tough – I’m in this for the long-haul! My fighting spirit is back and ready to kick it up a notch…which apparently Jodi already knew because the kettle bell routines are doing just that! J

WEEK 14...Jodi shares good information about the benefits of whole grains and Nikki tries to be more experimental in the kitchen.

Many of us have heard the recommendation to eat “whole grains” but often it is not understood what that is.  This term means that grains such as rice, corn, wheat, oats, barley, etc. have not been altered from how they occur in nature.  Because the grains are “whole” and contain the bran, germ, and endosperm (still contain the vitamins/minerals and fiber) which means they have not been refined or processed and stripped of its nutrients.  This is key when stabilizing blood sugar and filling you up.

Eating whole grains is also very economical for the family, especially when buying in bulk, but grains by themselves can be very boring and bland.  When cooking with grains, it’s important to add herbs, spices, or sea salt and experiment with flavorings that are appealing to you and your family.  Grains are super easy to make, just adding water or broth and seasonings and let the stovetop or rice maker do the work.  Any grain can be cooked in a rice maker, such as oatmeal – not just rice!

Nutritional Homework

I have asked Nikki to pick a whole grain and cook this week.  I have asked her to experiment with flavorings that she might enjoy and open her awareness and senses to new flavors as she is cooking.  Part of getting in the kitchen and cooking is experimentation – so have fun with it!

Exercise Homework

This week I have added in “alternating” movements.  This means that you are working one leg or arm at a time.  The benefit of these movements will incorporate more core strengthening during the exercise as well as increase the duration for each exercise, increasing fat burning potential.  Another important benefit is when strengthening one arm/leg at a time you can often sense that a particular side (right/left) is stronger than the other – allowing you to create more balanced strength.  I also had Nikki perform ab crunches on the mat using an exercise band to help her properly perform crunches which are often difficult in the beginning when lacking abdominal strength – practice makes perfect!

 

Nikki’s Comments

I’ve never considered myself a good cook. My mother is a natural – the kind who can whip up a yummy (albeit fattening) dish with any random ingredients. Well, I stumbled through those early years of marriage thanks to hamburger helper and cheesy casseroles. It wasn’t until I had children that I really started trying to improve my cooking skills. I’ve come a long way, but I still don’t necessarily enjoy cooking, and when I find a new recipe I tend to stick to it exactly instead of creatively making it my own by altering it to fit my family’s liking. Now that I’m trying to prepare more healthy meals, I’m realizing the need to expand my palette and try different ingredient combinations and cooking methods. I’ve appreciated Jodi’s encouragement in this area. She’s nudging me to try something new each week. So far my family have been troopers with my ‘experiments’ but it’s an area I think we all wish I’d continue exploring! J

WEEK 13...Learning the importance of reading food labels and being able to understand. Nikki also opens up about the challenge of staying on track when there are so many obstacles in life.

Because of the busyness of life, we all need to have “some” packaged foods in our cabinets for quick and easy snacks/meals on occasion.  Therefore, this week Nikki and I discussed the importance of reading food labels.  We identified the key areas to pay attention to such as serving size, servings per container, total carbohydrates, total fats and sodium.  After reviewing labels, also being aware of ingredients is extremely important when eating processed/packaged foods.  This is often when you can identify trans-fat ingredients such as “hydrogenated oil”, different hidden forms of sugar, artificial sweeteners and many additives/preservatives which can hinder our weight loss efforts.  Basically, if the label is long and sounds like a science experiment – find another product whose label is small and easy to read one that you can feel good about having stocked in your kitchen. 

Nutritional Homework

I have asked Nikki to start being aware of how much and the quality of processed items she is selecting for herself and family.  I have asked her to go home and review the items in her cabinets now that she is more educated as to what to look for and what to avoid in these foods.  As she identifies some products that are not meeting the healthier requirements, I have encouraged her to start looking for items to replace.

Exercise Homework

This week we introduced kettle bells into her circuit.  Kettle bells are an excellent addition to any workout regimen as due to the design of the kettle bell and the explosive exercise movements - they are top notch when wanting to strengthen and burn fat.  New exercises we have added are the kettle bell swing and a seated woodchopper squat to strengthen her core while elevating heart rate to burn fat.  I have also changed Nikki’s treadmill program which incorporates 2 minute high speed intervals to challenge her aerobically.

Nikki’s Comments

I know that my personal journey to weight loss and healthy living will take far longer than this 6 month program. I’m trying to soak up as much information from Jodi as possible to be able to do this on my own for many years to come. In order to do that, I need to fully understand what I’m doing here. The world of healthy eating has not been easy for me to navigate – it’s just been easier (and seemingly, cheaper and more convenient) to grab the processed food and junky snacks. But the more I learn, the more I realize the hidden costs to all this ‘convenience’. It’s no wonder I am overweight – I’ve never taken the responsibility of reading food labels and understanding exactly what I’m consuming. What are all these foreign ingredients anyhow?

It takes effort to pay attention to every food choice and it takes dedication to devote time to exercise. Over the last few weeks, I’ve realized that things are going to happen in my life that will derail my focus on nutrition/fitness. And while I’m able to control some circumstances, there are many factors completely out of my control - such as when my four children and husband all got the flu one right after the other. Caring for them around the clock left me so exhausted! I had little time, energy or desire for meal planning or going to the gym. I saw how quickly I reverted back to letting my needs fall to the bottom of the priority list. Sure, it can be necessary in times of crisis but there is a limit to how much of ourselves we can give to others without replenishing our own well. It’s deeply rooted in me to please (and care for) others, and the issue keeps coming up in discussions with Jodi about weight-loss hindrances. After the flu, life charges on and there will be other trials to face. I want to be strong, healthy and ready to fight back when life knocks me (or my loved ones) down – so today “I” am an important part of my own to-do-list and the efforts will be worthwhile!