Day 46

Day 46

Dina:

One piece of advice. Pay attention to your nuts.

Kelly and I reviewed my food log for the week and noticed I am still having trouble with my fat intake. Now we all know there are good fats and bad fats but the Lose It! App does not distinguish. It just lets us know what our overall ratios are. So where were these pesky fats coming from?

I wasn’t paying attention to my nuts. Can you imagine?? ;) I would throw a 100 calorie pack of almonds into my yogurt. That’s 9 grams of fat! I was using peanut butter on my English muffins in the morning. 1 tablespoon of peanut butter has 8 grams of fat! (Also, using a vegetable oil based (buttery) spread on my English muffin was also around 7 grams of fat.) So when you are only allotted 20-30 or so grams of fats in a day…do you see where I am going with this?

Solution.  Apple butter. It has .1 gram of fat per tablespoon. FANTASTIC!!  Pistachios. ¼ cup has 7 grams of fat. Slightly lower but I will take what I can get. Kelly also ordered me some of the PB2 peanut butter product. I will let Kelly tell you more about that.

So…you need to pay attention to your nuts.

And just on a side note. Kelly and I walked through my food log together. She talked me through my entries to figure out where my fats were hiding. She didn’t criticize when we found them. She offered suggestions and changes. S-U-P-P-O-R-T.

"Nothing to it but to Do it!"

Kelly:

Dina, are we Yoga-ing this Friday?

I’m such a HUGE fan of the Lose It! App…also, they’re Boston-based! Yeah!  Boston Rocks!  I’m glad this App has come up in conversation.  I know one other person that started using it last week and it was an eye opener for them too.  They realized their carbs were out of line with their fitness goals.  I talked to a client today that mentioned they loaded it, “but just haven’t gotten around to using it”…I have a feeling next time I speak with her, she’ll tell me she started using the App. 

Do you need to count calories?  Not always, but having a good idea how many you’re eating is a smart idea.  Do you know how many calories of carbs vs. fats vs. protein you’re eating?  My guess is for the average person, no.  You should try it, MEGA learning lesson here.  You can eat 1500 calories a day, but it you don’t realize that 35% of those are from fat, well….

In Dina’s words…”PAY ATTENTION TO YOUR NUTS.” Or you’ll end up being nuts!  If you continue to guess what your intake is, you’ll continue down what could be the wrong path for you.  Not sure what that means for you?  I said it before, I’ll say it again… See me, I can help.

Ah..yes, PB2!  PB2 is dried peanut butter.  They use a process to squeeze out the oil and here are the nutrition facts:

Total fat 1.5 g 
Saturated fat 0 g 
Trans fat < 0.01 g
Cholesterol < 0.01 mg 
Sodium 94 mg  4%
Total carbohydrate 5 g 
Dietary fiber 2 g 
Sugars 1 g
Protein 5 g

Calories per serving 45

All you do is add 2 tbsp of water (or to your liking) and there’s your peanut butter.  So what is the catch?  None.  Here are the ingredients:

Peanuts

Salt

Sugar

I ordered Dina 2 regular and 2 chocolate.  The chocolate is yummo!!!  What’s in the chocolate to make it yummy?  Cocoa powder, real cocoa powder.

Want to know where the oils go from the pressing?  In a bottle and sold as Peanut Oil.  Same company, no waste.  I have recipes for using the PB2 as well, I will have to start sharing on my recipes page!! (get on it Kelly!!!)

So what the heck does all of this mean?  It really means you are what you eat.  It means there are always alternatives to “your favs”.  It means understand your body and what you’re doing to it for the right reasons.  It also means to stop reading magazines and thinking you should do exactly what they say; those magazines don’t know YOU.  Just because you hear or read that “nuts are good for you” doesn’t mean that eating nuts means your nutrition is better.  Too often, we grab what we heard is good for us with no explanation why and think “I’m doing everything I can….”  You might be doing too much or too little.  KNOW YOU.

Food is your fuel.  Why do some of us constantly fight with it?  You wouldn’t add sand to your gasoline tank would you?  For those of us that don’t fight with ourselves over our food choices – GOOD FOR YOU!  For those of us that do, really think about that statement.  You must have food or you die, right?  Why are we picking foods that could potentially kill us or making our nutrition worse?  Food is your fuel, you need it to live.  Live better.

No one is perfect, but we can all be better.  Be preventative not reactive.  Learning YOU now is proactive.

"If You Can Change Your Mind You CAN Change Your Body"

Kelly LaCasse

Fitsique Body & Mind

www.fitsiquebodyandmind.net

kellylacasse@verizon.net

Dina Wiroll                                                

Feed Your Soul                                        

www.feedyoursoulnow.com                         

dina@feedyoursoulnow.com