Once again, our health, fitness (and travel) guru Katrina Santos-Baron (www.katscapades.net) shows us how to live healthier…and maybe lose a few pounds in the process! So have a good old read, take the points on board, give it a whirl and let us know what you think!!
One fitness quote said, ‘it takes 4 weeks for you to notice, 8 weeks for your friends and 12 weeks for the rest of the world’. I started a Weight Loss Challenge last March but had a major relapse when I had friends come to stay for two weeks! (oops!) I almost gained what I just lost, so I discovered the importance of juicing and decided to do an Alpha-reset (5-day juicing detox) to get back into shape. Juicing has been a habit since then. Along the way, I’ve learned a lot of things, and discovered my passion for running. So taaaaaaaaadaaaaaaaaaa, I’ve lost over 5.6 kilos and just above 10cm (3.9 inches) around my waist. Yaaaaaaaaaahooooooooooooooo!
I’m so loving a healthy lifestyle. For me, it’s not just a fad or an excuse to sometimes splurge in the organic section of the supermarket. It’s way beyond counting calorie intakes or trying to join the ‘green’ club. It’s giving utmost value to ourselves, like valuing something that you’d been meaning to have and finally got it (just like when I received my first Chanel bag – it was treated like a V.I.P.!). Taking care of our body is a must, it’s the only one we have!
I was never really a fan of crash diets. I was too skinny before anyways. In fact, I used to eat a lot! Like 3 cups of rice and meat plus a lot of sweets on one sitting three to four times a day! However, as they say, our bodies start to change as we reach the age of 25. Though I believed I had a healthier lifestyle since I moved to London (except for the cake moments with my best friend – which occurred on most days of my London life, ooops), I kinda felt this body-changing-after-25 particularly when I got married two years later. The joys of cooking and discovering amazing eating places, plus the ‘dining bond’ with my hubby (with no exercise) during the first 8 months of our marriage resulted to unpleasant muffin tops! And there I was, tempted to try different crash diets but I thought best not to. Motivated to lose weight eventually paved the way for me to really get hooked into maintaining a healthy lifestyle.
I recently had some dietary advice from a Monaco-based nutritionist that really helped me on my fitness journey. I admit that I’m not 100% following it (I’m still human by the way), but it’s good to have it at the back of my head which acts like a little voice whenever I’m about to cook, do my grocery shopping and as I put my trainers on. I shared it with some of my friends and they’re happy with the results. This may not be new to you – I’ve known some of the items he shared before I met him but it didn’t just remind me, it also made me more aware about the importance of what we eat and do to how it affects our body
- THE GOLDEN RULES OF NUTRITION
- Do not ever starve yourself. When you starve, your metabolism slows down. You might be losing weight but gaining more afterwards, also known as the yo-yo effect. Like what C. Helgoe said, ‘if weight loss is your only motivation, and you jump into the latest fast being used by Hollywood stars getting ready for Oscar gowns, your program is likely to backfire’. Remember, your diet should be eating more of the right foods at the right time.
- Eliminate flour, gluten and junk in your meals. I know this is super hard, eh?!
- NO to dairy products – milk and cheese, huhuhuhu…. Goat’s cheese is ok (it’s not from the cow :p)
- Here’re the good news – carbs are ok! YES! But only until 2pm.
- Eat fruits only in the morning as most fruits have high sugar content.
- Salt = Cellulites. Yikes!
- NO to GMO too – choose organic.
- Drink protein shakes for breakfast (could be mixed with fruits) and drink another one in the evening (without the fruits)
- Fats will only be burned after 40 mins of cardio since the first 40 mins are only for sugar-burning
- Get at least 8 hours of sleep for cells to regenerate properly (natural anti-aging)
- [Goes without saying] Drink loads of water
- Don’t forget the veggies!
LET THE MONACO DIET BEGIN:
So here’s how my daily diet and activity looks like:
- Between 6:30 to 7:00am: It’s cooking time! So meanwhile, I’m drinking Juice PLUS+® Complete Vanilla or Chocolate Shake. I like it how it is so I only add water. Maybe one day I’ll try making smoothies with it.
- About 7ish: My hubby and I normally have eggs for breakfast. Eggs are packed with protein and healthy fats – good for muscle growth and burning body fats partnered with superfood – avocado and spinach served with green juice on the side.
Once in every 2 weeks, I make tapsilog (a Filipino dish composed of beef, eggs and fried rice but I cook it a non-stick frying pan – so no oil or sometimes a tiny bit of organic olive oil). Oh, try frying tomatoes with olive oil and basil – they go well with the eggs too!
- Between 8am to 11am: I have some fruits on my working desk.
- Around 12ish: I’m happy with a salad especially during the heatwave in the Riviera. Have you seen my crispy lettuce with strawberry salad dressing? If not, please click here. Sometimes I eat rice or whole wheat pasta with protein and fiber (so that’s meat and veggies). I also try adding some twists to the traditional dishes such as including spinach to spag bol sauce for instance served over gluten-free pasta or zoodles (zucchini-made-like-noodles). Who says healthy food is boring and tasteless?! I disagree! 🙂
- When my hubby gets home at 5pm: We have an early supper mostly composed of protein and fiber (I also cook with carbs for his packed lunch the next day but I try not to eat carbs during this time, til 2pm, remember?!). Sometimes I make another glass of fresh juice.
- Between 7pm to 8pm: Trainers on, off we go running. Since it’s been too hot lately to run by the beach, I’ve been running lately at the treadmill (3 – 4 times a week). If we get hungry after the run, we just boil 2-3 eggs each eating only the white. Bye, bye yolk!
- 9pm: Juice PLUS+® Complete Vanilla or Chocolate Shake
- 10ish to 11ish: Bed time!
Cheat day once a week is OK but if you sweat your ass off the gym and become aware of what’s good for the body and not, you’ll still resort to eating more of the right food and feel [a bit] guilty if not, therefore limiting unhealthy intake (if I used to eat up to 6 cupcakes at one sitting, now, 1 cupcake is enough during my cheat day).
When trying to lose weight, it is also important to think of these:
- Why are you doing it. It’s an awesome feeling being able to fit into the clothes you want to wear, waking up with a flatter tummy, notice your skin looks younger and glowing everyday without putting on cosmetics, being able to run faster and be more mentally alert during working hours. As for me, I DON’T WANT TO BE SKINNY, I WANT TO BE FIT. I’d like to prepare my body as healthy as possible – who knows, we’ll have a baby soon? 🙂
- Keep a diary of your progress. I did 🙂 It didn’t happen overnight, didn’t happen over a period of 10 days as well. It took me months and learned a lot along the way (and still learning!). Aside from my messy notebook, I also documented my progress @katscapades in Instagram and thru my previous blogs:
- Weight Loss Challenge (March 2013)
- Let’s Juice It Baby! (May 2013)
- My Running Evolution: The Early Beginnings (August 2013)
- Do the alternatives. Take the stairs instead of the lift, walk to the grocery instead of taking the car or bus, go for a fresh morning walk instead of snooze-snooze-go-away bed mood. Just be active. Move a lot. Y’know what I mean 🙂
- Read the labels. Geesh, I really do spend time reading labels (in French) at the supermarket!
- Be fun and creative! Sooner or later, you’ll discover that healthy chef within you.
- Nobody’s perfect. You may feel you’re behind your regime but don’t panic – slow progress is better than no progress at all.
- Connect with like-minded people. Share and start inspiring others too – it’ll make you feel like a million-euro-monaco-baby!
- Take the holistic route. Have a balanced diet, regular exercise, fill your life with laughter and love. La vie est belle!
Cheers to a healthier us! xoxo
P.S. I just called it the ‘Monaco diet’ since the nutritionist is based there. Results on individuals may vary, consult your doctor first. But overall, I recommend a healthy lifestyle 🙂