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March 1 2019 - Amanda Bolzicco - Fat Loss & Nutrition Coach
Without getting too esoteric about what affects calories in, calories out, calories absorbed, margin of error allowed in reporting of foods by the USDA or how we’re not combustion engines; it is generally accepted that to lose 1lb of fat an energy deficit of approximately 3500 calories is required.
For the purpose of this post I’m going to use MY maintenance calories; yours may be a lot higher or a lot lower. My maintenance is approximately 2500cals/day and my goal is to lose 10lbs so I eat 1850cals/day to create a 650 calorie daily deficit.
Here’s how that breaks down using my numbers:
Weekly calories to maintain my weight 2500 x 7 = 17500
Weekly calories based on my planned deficit 1850 x 7 = 12950
Estimated fat loss per week: 1.3lbs
Time required to lose 10lbs: 8 weeks
It’s Thursday evening; there’s Nutella and peanut butter in the cupboard and I’m craving something sweet, fat, and chocolaty. I wait the 10 minutes I told myself I’d wait but I still have a burning desire to kill the jars with a soup spoon. I probably don’t have to tell you what happens next; I ate a lot of Nutella; even more peanut butter; had some creamed honey, and washed it down with 2 big glasses of milk. It was delicious but now I’ve had 3500 calories instead of the 1850 calories I planned I would have once I add my unplanned eating to the food I’ve already eaten.
This next part is important so pay attention because it separates the people that reach their goals from the people who don’t.
I have 3 options:
Option 1: I’ve ‘ruined’ my day. I’m not going to put this in my food diary because ‘I don’t want to know.’ Tomorrow is Friday and there’s always treats at the office. I have 2 muffins for breakfast; I have pizza for lunch; I have a bottle of wine after work; repeat similar on Saturday and Sunday and start fresh on Monday. It *is* the weekend right?
Outcome of option 1: I’ve had 1850cals Monday through Thursday and Friday through Sunday I have 3500 each day. My weekly calories end up being 17900. That’s slightly over my maintenance calories for the week; I’ve gained 0.1lbs of fat this week (which is still a ridiculously small amount) and I’m probably beating myself up mentally. That’s assuming I kept going to the gym on my schedule to keep my maintenance at 2500; which if I’m honest, is pretty unlikely if I’m eating like I’m on death row.
Option 2: I can’t do anything right, why did I let myself eat all that food? I need to make this up somehow. I’m fasting most of the day tomorrow and I’m only going to have chicken, vegetables and rice. I might try and do some extra cardio and try and burn some of this off. I am NOT going to eat any more than 1000 calories following my dietary transgression.
Outcome of option 2: Monday through Thursday you’ve had 1850 calories, Friday you had 3500, Saturday you had 1000, but Sunday you were so hungry because of the very low calories and extra cardio that you end up having another day like Friday, only this time you keep going and you eat every-single-thing you’re never going to have again because you need to get back on track so your Sunday was 5000 calories. You’ve had 16900 weekly calories ending in a similar scenario as the option above; but you’ve still lost 0.1lbs of fat.
Option 3: I really enjoyed what I wanted to have and even though it wasn’t part of my plan sometimes things don’t go according to plan; nobody is perfect. Let me log all this food and see the damage I’ve done. It was 3500 calories; that is a lot. Thank goodness I’ve been adhering to my calorie budget up until now; I haven’t really set myself back very much and that was super tasty! Tomorrow I’ll hit the gym as usual and I’ll get back to my regular routine of 1850 calories/day.
Outcome of option 3: I’ve had 1850 calories every day of the week with the exception of Wednesday when I had 3500. My weekly calories now total 14600 and I still have an energy deficit of 2900 calories. Instead of losing 1.3lbs this week; I’ve lost 0.8lbs.
For a fun exercise multiply the consequences of each decision by multiple weeks.
10 weeks x option 1 would be about 0.8lbs gained
10 weeks x option 2 would be about 1lbs lost
10 weeks x option 3 would be about 8lbs lost
Where would you rather be?
August 26th 2018
The Benefits of Raw Honey
Honey naturally contains nutrients and enzymes that have a variety of health benefits and medical uses. Perhaps that’s why it has been used as a folk remedy throughout history. Today, honey is still a popular food and is even used in some hospitals as a medical treatment for wounds. However, these health benefits are specific to unpasteurized honey.
Manufacturers process most of the honey you find in grocery stores. Heating the honey helps improve the color and texture, and removes any unwanted crystallization. Many of the beneficial antioxidants and bacteria are also removed or destroyed in the process.
Top Six Benefits of Raw Honey
1.A Good Source of Antioxidants
Raw honey contains antioxidants called phenolic compounds. Some types of honey have as many antioxidants as fruits and vegetables. Antioxidants help to protect your body from cell damage due to free radicals.
Free radicals contribute to the aging process and may also contribute to the development of chronic diseases such as cancer and heart disease. Studies show that polyphenols in honey may play a role in preventing heart disease.
2.Antibacterial and Antifungal Properties
Raw honey can kill unwanted bacteria and fungus. It naturally contains hydrogen peroxide, an antiseptic.
Raw honey is also used in medical settings to treat wounds because it’s an effective germ killer. Researchers believe this is because it has additional antibacterial properties besides the natural hydrogen peroxide.
4.Filled with Phytonutrients
Phytonutrients are compounds found in plants that help protect the plant from harm. For example, some may keep insects away or shield the plant from harsh UV radiation.
Phytonutrients provide both antioxidant and anti-inflammatory benefits, which help you maintain good health. Because honey is made from plants, it also has phytonutrients. These valuable nutrients are unique to raw honey and disappear when honey is heavily processed.
5. Help for Digestive Issues
Honey is sometimes used to treat digestive issues such as diarrhea, though there isn’t much research to show that it works. However, it’s proven to be effective as a treatment for Helicobacter pylori (H. pylori), a common cause of peptic ulcers. (Peptic ulcers occur in the stomach or digestive system.) Taking 1-2 teaspoons on an empty stomach is said to soothe pain and help with the healing process.
6. Soothe a Sore Throat
Have a cold? Try a spoonful of honey. Honey is an old sore throat remedy. Try adding it to hot tea with lemon. It also works as a cough suppressant.
Research shows that honey is as effective as dextromethorphan, a common over-the-counter cough medicine ingredient, in treating a cough. Just eat one or two teaspoons straight.
June 5th 2018
WE HAVE A WINNER!!!
Our random draw for the Jack LaLanne's Fusion Juicer was held last night (June 4th 2018). We had our very own celebrity pig "
March 1st 2018
We held our random draw for all the orders that qualified for the Instant Pot contest! We had our local up and coming You Tube celebrity pig "
May 1st 2018