Today's Tip: Working Out but Gaining Weight? You aren't alone...

So over the past few days I had the same question come up more than once..."I finally started working out and I'm actually eating right too, but instead of losing weight, I gained 2lbs in a week!" Yes, I believe that would cause some frustration so let's talk about it for a minute.

First of all I reassured the two clients who talked to me about this that A) this is normal and B) give it a little time.  I told them both that they are making some pretty big changes and their bodies will need a little time to adjust.  Taking away Coke, cutting back the sugar, drinking more water, eating better foods, doing strength training all are fabulous!  But if your body is used to the opposite, chances are it is in a bit of a shock :).

In an effort to provide a more "scientific" answer, I consulted with my fabulous trainer friends who also reminded me to tell these clients that when you go from being fairly sedentary to doing strength training, you may have some inflammation in your body that you aren't even aware of.  Their bodies are likely holding onto extra fluid for a bit because they are trying to repair the muscles - this is a good thing!  It will go away after their bodies begin to adjust - and that it is quite common!

Of course, this isn't always easy to digest and push through, particularly for women.  For some reason, many of us girls tend to live and die by the scale and need that immediate weight loss to stay motivated! But here's where you need to reach out to your support system...have people on your team to encourage you to push through - to keep your goal in mind. It helps tremendously if you are working out with a partner, a trainer or a team of people to help keep you on track.

Here are two great articles that explain this in detail if you are looking for a more "technical" explanation.  My advice?  Hang in there and give your body time.  You didn't put the weight on in a week, and unfortunately, it's not going to come off in a week either :).

http://www.sparkpeople.com/blog/blog.asp?post=why_the_scale_goes_up_when_you_start_a_new_workout_plan

http://www.beachbody.com/beachbodyblog/fitness/ask-the-expert-why-do-you-gain-weight-when-you-start-working-out

Today's Tip: Does your pantry need a Clearout?

What are your food downfalls?
THROW THEM AWAY!

Take out menu's?
THROW THEM AWAY!

Too many prepackaged foods full of WAY too many ingredients?
THROW THEM AWAY!

Cereals with the first ingredient of SUGAR?
THROW THEM AWAY!

Some people are better at this than others...if clearing out your pantry is too hard for you to do by yourself, call and ask about Jen's "Kitchen Klean-Up".  I'll come to your house and help you clean it out, talk about what you need to add, and guide you into a better stocked pantry.

By the way, YES there are cereals out there that you can buy with confidence...and that your kids WILL LIKE!  Try these...

One VERY IMPORTANT point you need to make note of when it comes to cereal...SERVING SIZE!! Some cereals have a serving size of 3/4 cup, some are 1 1/4 cups.  Read it, measure it and enjoy it :).

Today's Tip: Try this for Breakfast!

One of the questions I often get is "what are some new ideas for breakfast?"  Well, new idea or old, DON'T SKIP BREAKFAST!

Now that we have that out of the way, let me share with you two breakfast ideas that will either add to your breakfast recipe file or motivate you to start one!

#1 
Bacon & Veggie Frittata

 

Ingredients for 2 servings:

4 bacon strips, coarsely chopped

1 cup chopped broccoli

1/2 cup chopped green pepper

1/2 cup chopped red onion

1/2 to 1 teaspoon dried rosemary, crushed

6 eggs

3 tablespoons water

1/2 teaspoon salt

1/4 teaspoon pepper

1/4 teaspoon paprika

 

Directions:

 

In an 8-inch ovenproof skillet, cook the bacon over medium heat until crisp. Drain, reserving approximately 2 tablespoons drippings in the skillet. Remove bacon to towel and set aside.

 

In the same skillet add broccoli, green pepper, onion, and rosemary; cover and cook over low heat until vegetables are tender, about 10 minutes. Remove from the heat and set aside.

 

In a large bowl, whisk the eggs, water, salt, and pepper; pour the eggs over veggie mixture. Top with bacon and paprika. Bake, uncovered, at 350ºF for 12-15 minutes or until eggs are firm. Cut into 3 servings. To make 4 servings, just add 2 more eggs, another 1/2 cup of veggies, and another sprinkle of the seasonings; bake for an extra 2-5 minutes.

 

And try this time-saving tip: cook up an entire package of bacon at one time in the oven - yes the oven!  Line a cookie sheet with sides with a large piece of foil and lay each piece of bacon on it.  Cook at 400 degrees for 12-14 minutes or until it is at your desired doneness.  Drain on paper towels and put in a ziploc in the fridge and use it as you need it.

 

#2

Quick On The Go Greek Yogurt 

• 1/2 cup plain Greek yogurt
• Handful of chopped nuts (I do walnuts)
• 1/4 cup fruit of choice (berries are my favorite)
• 1 pinch of Stevia or 1 tsp raw honey

 

This is a great choice for mornings with limited time.  This is my go-to breakfast on Sunday mornings when I am heading out the door to worship team rehearsal before church.  I can prepare it the night before and then I just pull it out and enjoy it while pouring a to-go cup of coffee and filling a bottle of water.  Now I am not a nut fan, so I leave the nuts out of my bowl :). If you aren't a plain yogurt fan, try the Chobani brand and look for the flavors with low sugar or the 100 calorie flavors.  There's no artificial "junk" in those!  I also like this for an evening snack.

 

Enjoy these this week!