FOOD FITNESS MINDSET www.staceygreenside.org
ABOUT ME • Wife and mother • Formerly worked in corporate America for 16 years • Full time fitness instructor and online food/fitness mentor • Licensed to teach dance fitness, PiYo, CORE DE FORCE. Group exercise certification (NETA). Life www.staceygreenside.org coach certification (AAFA)
WHY I STARTED TO CARE ABOUT MY HEALTH • 215 pounds at my heaviest weight • Suffered from depression, anxiety, alcohol and food addiction • Sister diagnosed with Scleroderma www.staceygreenside.org
THE STEPS I TOOK TO LOSE 60 POUNDS • Started taking a group fitness class that I LOVED 2-3 times per week • Started teaching dance classes • Whole30 (multiple rounds) • Experimented with Vegan and caffeine free • HFLC • HFLC plus intermittent fasting www.staceygreenside.org
WHAT IS WHOLE30 • The Whole30 is a 30-day reset that emphasizes whole foods and during which participants eliminate sugar, alcohol, grains, legumes, soy, and dairy from their diets. • Reintroduction www.staceygreenside.org
WHAT IS HFLC • Higher Fat, Lower Carb • Mostly vegetables, healthy fats (olive oil, butter, nuts, avocado), moderate protein • No sugar, no grains, no legumes www.staceygreenside.org
WHAT IS INTERMITTE NT FASTING • Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. www.staceygreenside.org
WHAT MAKES US GAIN WEIGHT • Insulin is a hormone made by the pancreas that allows your body to use sugar • Insulin increases when you (glucose) from eat food (Insulin Food Index) carbohydrates in the food • Insulin tells the muscles to use that you eat for energy or to carbs as fuel store glucose for future • Insulin tells your body to stop use. burning fat and store it for later www.staceygreenside.org Book to read: “Obesity Code”
WHAT TO LOOK FOR ON FOOD LABELS • High fructose corn syrup • Dextrose • Corn or canola oil • Corn syrup • Refined sugar • Soybean oil • Soy protein • Refined wheat flour • Maltodextrin • Sucralose • Corn or wheat starch • Soy lectin • Mono and diglycerides • Dyes (blue, red, green, yellow, etc) • Sodium nitrate • Nitrites • Potassium bromate • BHA/BHT • Vegetable oil • Aspartame • Propylene glycol • Carrageenan • MSG www.staceygreenside.org
TYPICAL DAY OF EATS www.staceygreenside.org
MEALS TO TRY THIS WEEK www.staceygreenside.org
MEALS TO TRY THIS WEEK www.staceygreenside.org
TIPS FOR SUCCESS • Make up your mind (Mindset is everything) • Evaluate your environment • Remove obstacles and triggers • Build in solutions • Make a few changes at a time • Positive affirmations and visualization • Become an observer of your thoughts • Create new patterns and habits • Be kind to yourself, celebrate your accomplishments every day www.staceygreenside.org
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