Thursday, November 14, 2013

Eating Healthy - The Second Step

Last week we heard from Laura Chapman about the first step to eating healthy. Today she is back to continue the conversation as well as offer some surprising and encouraging advice. Enjoy! xo

Image by Icatus



Eating Healthy - The Second Step
by: Laura Rice Chapman

A week of recording what you eat can feel exhausting, tedious and superfluous. It can also be humbling, provide a sense of accountability and be quite illuminating.

That is why I think observing your eating habits is 25% of what you need to do to change them.

Things I have learned from observing myself:
  • I crave and seek out sugary carbs if I don’t eat right after a workout
  • I need to force myself to eat when I wake up otherwise hours can go by and I eat nothing
  • Days that I am at home I snack or want to snack easily twice as much as when I am not home.
  • I tend to eat a good breakfast, snack and lunch and then want to indulge in the afternoon
So what does this mean????
  • My body needs food after I workout and if I don’t give it food it looks for quick energy, what do I do??? Have something prepared for myself before I workout.
  • Snack attack for being at home?? Pre prepare snacks that are portioned and something to look forward to and when they’re gone, we are done.
  • Since I am finding myself indulging in the afternoon, I need to beef up my lunch or snack. I need more food at those times so that I don’t seek it out later.

What did you see in your patterns? What did you not eat because you didn’t want to write it down??

This post was hard for me to write because I feel like I might steer someone in the wrong direction. There are a lot of systems for eating or diets that many of you (including me) have tried and I am hesitant to tell folks what to eat and what not to eat. Instead, I will tell you what works for me.

I have lost a significant amount of weight twice in my life. Once I did it the “skinny bitch way” and this year I did, what I believe, is the right way. Again, this is for losing weight.

I thought it might be advantageous to show you the difference:
Skinny Bitch Clean” Eating
Breakfast: 1 cup of Special K, ¾ cup NF milk, orange, Coffee—265 calories Meal 1: ½ ww bagel, 1 tbsp cream cheese, 2 oz lox, 2 slices tomato, ½ large grapefruit—291 calories
Snack: Diet Coke—0 calories Meal 2: 1 cup of NF plain yogurt, 1 apple, 2 tbsp walnuts and 1 tsp honey—299 calories
Lunch : 2 cups spinach, 4 oz chicken breast, FF dressing, granola bar —280 calories Meal 3: Chicken Wrap: ww tortilla, 3 oz chicken, sliced tomato, lettuce, red bell pepper slices celery sticks and 1 tbsp tatziki—307 calories
Snack: Triscuits and hummus, diet coke—180 calories Meal 4: 2 slices WW toast, 1 tbsp nut butter, 1 tbsp jam, ½ cup 1%cottage cheese —289 calories
Dinner: 4 oz Chicken Breast, 2 cups broccoli, diet coke —280 calories Meal 5: Chicken meatballs, ½ cup of ww pasta, tomato sauce, 1 cup green beans—296 calories


Shakeology: 300 calories
Total Calories- 1005 calories Total calories: 1782 calories
ww- whole wheat, nf- nonfat

For those of you who are unfamiliar with Skinny Bitch it is actually a book and a concept. I am using it here to refer to a period of time in my life where all I wanted to do was be skinny not healthy.

When I used this method to lose weight it took me two years combined with running as exercise to lose about 40 pounds. Eating this little and working out puts your body in starvation mode. I also did not stick to this 24/7 because that would be impossible. When I found myself eating out of it I was always binging (eating high amounts of calories at once). This caused me a lot of strife and inward hatred. I didn’t like myself and didn’t enjoy my life. When I finally realized this and stopped the weight came back.

Clean Eating is a concept as well. You can find a plethora of information about it on the Internet. The basic concept is that you eat food in its most natural state, or as close to it as possible. It is not a diet; it’s a lifestyle approach to food and its preparation, leading to an improved life – one meal at a time.
Eating this way and changing my exercise from just cardio to resistance and interval training I lost 40 pounds in 5 months. I have kept it off for another 5 and am still pursuing more fitness goals.


Here is a website that does a fair job of explaining this concept and some great recipe ideas and tips for getting started.

The only reason I included calories in the charts above is to show how much more I eat now and how much more efficacious this has been for me to lose weight and to maintain my lifestyle.

So, if week one was about what you eat, let week two be about how you see food. Is it for pleasure or for sustenance? I believe in a concept that should be about 80/20.

80% for sustenance and 20% for pleasure.



Next week we will talk about clean foods and food preparation. I still feel strange sharing this as I am learning so much and am far from perfect. Last week I ate nachos at 1 am and drank too much. I got my 20% in one night but was able to enjoy it because my eating was on point that week. You should enjoy your life and be able to be healthy. 

Thank you so much, Laura! Join us next week for the continuation of the Eating Healthy series. As always, if you are interested in contacting Laura she'd love to hear from you. You can email her at larchapfit@gmail.com or follow her Instagram (larchapfit).

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