Don't be along for the ride....

And we're off to Week 3!  Woot woot! (Technically we're kicking off the start of week 3 and 5/7ths!)

So how is everyone doing?  How about those of you working on fat loss or nutrition goals?  Did anyone else start out strong and committed last week just to find yourself gorging on chocolate chips and nachos having strong cravings over the weekend?  This post is geared towards you! (Runners and fitness improvers - this is for you too!  As you work harder, you may find you want to eat more or feel low on energy.  Read on!)

This is a quick nutrition 101 post to help you understand what causes cravings, and how to eat (that's right...EAT...not diet) to fuel your body for amazing workouts while keeping cravings to a minimum.
You probably know by now carbs, protein, fat, fiber, and sugar all work together in a complex system that effects fullness, hunger, cravings, energy, and fatloss. Over the period of the challenge, you want to work to create the right balance of these nutrients to maximize all areas.
High glycemic foods are digested quickly, causing your blood sugar to spike rapidly and then bottom out (like a roller coaster). This crash leaves you feeling tired and hungry, causing cravings to get your blood sugar back up. This is not the roller coaster you want to be on! But it's the roller coaster that our culture of fast food joints, energy drinks, and processed foods has created.  Low glycemic foods are digested much slower, resulting in a more balanced level of blood sugar, resulting in longer-lasting energy, longer feeling of fullness, and (ding ding ding!) less cravings!

From http://www.ahealthieryou4life.blogspot.com/. To get more information on the Glycemic Index and Glycemic Response, visit http://www.glycemicindex.com/.
You can find a list of items to see if you're eating low or high glycemic items!

It's a helpful reminder that there is actually a science behind cravings....it's not just weakness or lack of willpower! If I can remind myself that I just need to get the right science happening again to make this work, it's easier for me to get back on track.

So how do you get this slow release of energy?  Every meal should be balanced with a lean protein (they digest slower, which will help slow the absorption and digestion of your entire meal - keeps you fuller and from "bottoming out") and a serving of carbohydrates.  Making sure those carbs, veggies and fruits are high in fiber will also aid with a slower absorption rate and keeping fuller longer.  Adding healthy fats into your meals is also important, as fat serves a very important function for your organs, including brain power!  So here are some example meals:

Breakfast idea 1:

• LEAN Protein: Egg whites
• Starchy Carb: Old fashioned oats (stay away from "instant" versions, which are more refined and processed, requiring less "work" from your body to digest it. Also, avoid flavored versions loaded with sugars or chemicals.
• Freebies: Flavor with a little cinnamon, or add Stevia (a natural sweetener with no chemicals)
• Notes: I mix my egg whites in with my oats...sounds weird, but it's delish!!
• Serving size: depending on how hard your workouts are, up the serving size to get your day off right.

Breakfast idea 2:

• LEAN Protein: Low fat (LF) or Fat free (FF) cottage cheese, or greek yogury (Oikos is a good brand....protein should far outweigh carbs!  This is meant to be your protein serving!)
• Carb: Fresh or frozen berries (no sugar added)
• Extras: Add a little stevia for added sweetness. 

Lunch idea 1: Chicken salad

• LEAN protein: Canned chicken, or chicken tenderloins that I pre-grill on Sundays for quick eating(4oz).
• Fibrous carbs: LOTS of green veggies....spinach, broccoli, green beans, cucumbers
• Healthy fat: If using balsamic vinegar as dressing, I'll add some almonds or avacado for a healthy fat OR make an olive oil based dressing and count that as my fat. 
• NOTE: salad dressings can be sabatogers!  Also, avoid "crunchy" chicken if ordering salads.

Lunch idea 2:

• LEAN protein: 4 oz filet of tilapia
• Carbs: Small serving of brown rice or quinoa
• Side of spinach or broccoli

Dinner idea 1:

• LEAN protein: Chicken breast (4oz) - no skin of course!
• Carbs: Zucchini "noodles" (just shave zucchini into thin strips lengthwise using a peeler), added veggies (broccoli or any other veggies for an "italian" dish).  I then use a can of S&W organic ready-diced tomatoes, partially pureed in the Magic Bullet, and poured over the chicken and zucchini "noodles."  You could add a starchy carb, such as brown rice, if you are feeling low on energy

Dinner idea 2:

• Protein: A LEAN steak...flank steak or elk steak
• Fibrous Carbs: Baked asparagus with spices (avoid sodium or MSG seasonings)
• Starchy carbs: A small serving of brown rice, or some sweet potatoes cut into strips and baked (fry subsititute!)

The most important thing is to pay VERY close attention to how you feel.  Are you really tired and low on energy?  Drink more water, and make sure your next meal has a protein and a starchy carb...maybe a piece of fruit that has more sugars that will release a bit more energy.  Craving sugar?  Eat a lean protein, a healthy fat, and a starchy carb at the next meal to get a good balance of all nutrients and balance you back out. Craving chocolate?  My favorite fix is to drink hot cocoa.....2 Tbsp of unsweetened cocoa mix, hot water, and a few drops of liquid stevia.  Lose your steam too early in your workout?  Try eating a lean protein and a quicker acting carb (fruit, for example) 1/2 hour before your workout to give you a boost.  Every person is different, so trying different things and paying attention to how you feel is part of the process.

My last quick tip....keep a food journal. It sounds cliche, but knowing exactly what you're eating, and then writing down how you feel throughout the day will help you evaluate what's working and what's not!

What do you crave most?  Do you have a fix for it, or want some ideas?  Post other ideas or comments here, and we'll try and get some ideas shared across all the challengers.