Wednesday, January 13, 2021

Quarantine and Food

One thing I will remember about 2020 is that for the first time in my life, I had to quarantine. Whether you have to do it as part of a community order, travel or because you are sick, most of us will experience the Big Q (as one of my client's calls it) at least once.

I recently returned home to Hawaii after attending my stepdaughter's wedding and had to quarantine for 10 days (because as a resident, I chose not to get a test) -> which is a lot better than the 14 days I did in August or the 21 days my friends are doing in Hong Kong!! No matter how long it is, it's a disruption to our normal routine.

Sticking with healthy habits during quarantine might be the LAST thing you want to do if you're angry about the situation, but it can also be a great time to FOCUS on those habits. Here are a few tips for how to stay on track during your Big Q:

1. Stick to your normal eating schedule - this is going to keep you satiated and prevent binge eating.

2. Stock up on healthy foods - Here is a list of foods that are helpful if you are confined to a hotel for your quarantine:

Canned tuna/salmon


Protein powder (my favorite is Nuzest)

Lean protein jerky

Deli meat and leafy greens

Canned beans


Instant rice/quinoa

Cold pressed juices

Rice cakes/crispbread

3. Plan delivery for your main meals if you can't cook for yourself 

4. Stay hydrated - drink at least half your body weight in ounces, but aim for more if you are also exercising during your quarantine.

5. Exercise - get in some form of movement every day. Do a daily workout, get up and walk around every hour to get as many steps as you can, stretch, do some yoga.

The important thing to remember is that even if YOU are in quarantine, your health is NOT in quarantine. You can stick to healthy eating and exercise. It might not be as fun or as easy, but you can do it!

Tell me: have you had to quarantine? How did it go?

Thursday, January 7, 2021

Macronutrients Matter

A lot of people want to lose weight and think that the answer lies in cutting calories. If it were only that easy!

Counting calories has been the go-to for years and years when it comes to weight loss. The calories in, calories out method has been preached by personal trainers in gyms, weight loss programs and doctors.

The calories in and calories out method works…for a little while. But when you hit a plateau, the only option is to cut more calories. I don’t know about you, but that doesn’t sound fun at all.

When people cut calories, they forget one very important thing: macronutrients matter. It is important to fuel your body properly with the right amount of the right foods -> macronutrients.

Protein is key to changing your body composition. Protein helps build lean, calorie-burning muscle which helps to burn more fat and aids your body in replacing worn out cells and muscle repair. 

Carbs are the primary fuel source for our organs and muscles. Complex carbs are incredibly important to fueling your workouts, increasing energy levels, and triggering the release of insulin. Consuming carbs at the right time will teach your body to reach into your fat stores for energy during and after a workout. 

Fat is a crucial part of our diet, and under-eating daily fat grams can have negative effects on the body. Including healthy fats in your diet can support your metabolism, immunity, hormone production, and improve body composition.

In the FASTer Way program, we count our macros, not our calories. When you focus on eating the right amount of the right foods, your body becomes a fat burner, has energy and can build muscle.

You can learn more about the FASTer Way here.