Tuesday's Eating and Training

Well, wasn't Tuesday a busy day...

Congrats to our American Clean Eaters who have named their new president, Barack Obama.

It seems change is in the air. Perhaps this is a good opportunity for you to reflect on your own life and take note of any changes that need to be made. This is the time to do it! Perhaps you've been waiting for the right time to start exercising and eating clean, or you still haven't given up your diet soda habit, or your nightly brownie binge, or you want to enter a competition, but are too afraid. Or you just can't seem to find any time for you!! This is the time. Do it now!

Also, I meant to mention this on Monday, but did you all receive your Eat-Clean Diet newsletter for November? I am super proud of this one. Many thanks to my team for helping create a beautiful read. If you don't receive the monthly Eat-Clean Diet Newsletter I encourage you to sign up at Eat-Clean Diet.com.

Finally (sheesh lots of notes today). I love answering your questions, but I do have one small request. If you have a question that is personal in nature, I would recommend you send it to my personal email (tosca@eatcleandiet.com). That way I can answer it specifically for you and we can work together to find the best solution.

I have posted a response to a comment made a few days ago. To the author of the comment, perhaps you could send an email to me from now on and we can work together on your successful journey to health:

Shaleena Writes:

Hi Tosca!
I have a few questions for you... I am 5'8 and currently weigh 150 lbs, I have been weight training for a few years now ( I am 20, and started weight training when I was 14). I have been trying to cope with an eating disorder that began as anorexia (my lowest weight was 98lbs) and turned to a binge eating issue. I am currently struggling to keep my diet clean. I am a single mother, attending school and waitressing. I am busy, but manage to squeeze in about 5-6 hours of weight training per week. I certainly need to increase my cardio. My motivation is my wonderful three year old daughter. I ate super clean throughout my pregnancy with her, and worked out. I want so badly to provide a healthy example for her, so I would like to end my struggle with eating. I find when I feel overwhelmed (mid term time, extra hours at work etc), I get the urge to binge. I find drinking a cup of tea often helps. What is your opinion on the use of Stevia as a sweetner, and is it safe for my daughter to use? I would like to lose 15 lbs, and I know that in order to do so I need to increase my cardio. I have trouble striking a balance ( I often find myself on the verge of over training). What is your recommendation for the amount of cardio I should be doing in respect to my weight training. I apologize.. this is a loaded post. I do want to commend you on your work pertaining to children. Cheers, and your doing awesome in your contest prep:)

Tosca Responds:

Hello Shaleena.

I am touched that you would trust me enough to share your personal struggles with me. I will honor that trust and respect the honesty with which you shared your story. Thank you.

First let me congratulate you on making the first and most difficult decision – to look after yourself so that you can set the best example for your daughter. Your little one is young still but she will someday thank you for that gift. Be patient with your guidance and stay true in your desire to teach her well. Your own struggles with eating disorders have given you a gift and that is to be a teacher for your daughter and for others who need to know of your story so they too can overcome these difficulties.

That being said I would like to tell you that at your height your weight currently is in a healthy range. You may have some ideas for improving the look of your physique but basically that weight is good especially if you have muscle on your frame. Do not become obsessive over cardio. I will do 30 minutes every other day and during competition time obviously a bit more but remember that cardio does not fix all. I would rather you make healthy, Clean Eating a priority so you know what, when, how and how much to feed yourself every day. Using Clean Eating as your guide helps you eat more frequently and still keep a lean, healthy body.

Let me share with you that although I do not have an eating disorder, I also have times when I want desperately to eat everything in sight. Usually that is when I am bored or tired. I shared this recently on my eatcleandiet.com blog. I wanted to eat peanut butter and chocolate like crazy. Then I remembered why I was training so hard and made myself a cup of tea instead. Just like you! So you are normal just like everybody else. Food can be soul satisfying and once in a while a little bit of naughty is good but keep the overall goal of health and wellness firmly in mind. Stevia is fine but give agave nectar a try. That is my personal choice and I think you might like it too. It has more of a natural flavor and a low glycemic index.

Here are my hugs to you. Smile and love yourself so you can love your little girl.

Okay... now onto my eating and training logs for yesterday:

Before Breakfast Training and Eating:
Cardio - 35 mins intervals
250 ml water with lemon juice
250 ml water with 9 oz wheat grass
5 fish oil capsules
Multi vitamin

Breakfast:
1/2 cup cooked oats with 2T flax, salba and wheat germ
5 hard boiled egg whites + one yolk
Coffee

Mid Am:
5 oz tilapia
1/2 cup green beans
Water
1 cup chamomile tea

Lunch (eaten at hairdressers- I was in desperate need of a cut and highlights
session at my fav Toronto spot, Fiorio!):
5 hard boiled egg whites + one yolk
1/2 cup steamed green beans
Water

1 black coffee

Mid Pm:
I was still in Toronto doing errands and shopping for a certain first born
daughter's b-day gifts. I also went to visit my pal Joanne at Nella Cucina, too.
We had a coffee together.

Evening Training:
Swimming
Then full body non-apparatus workout.

Dinner:
Ground turkey scramble with edamame and chopped tomato. Yummy!
Water while watching American election coverage - woohoo!
Chamomile tea

Before Bed:
5 oz tuna

Sleeeeeeepppp!