Bee's Nutrition Tips
When Kerry was about to turn 50, she told Susan that she wanted to be more fit (always wanted a six pack!). We knew that abs were made in the kitchen.. so we researched how we could eat in a way that was delicious and satisfying, but would also help us to meet our fitness goals. We found the research shows what we knew was common sense...eat nutrient dense whole foods and eat less processed foods and sugar. We also read research on the many benefits of intermittent fasting and added 16/8 eating window (please check with your MD before trying a fasting program). Believe it or not, we now eat more than ever and have found that"real" nutrient-dense foods can be sooo delicious and filling. The eating window (intermittent fasting) was a game changer for us, for helping us to build muscle, decrease body fat and decrease inflammation. This was at a time when in our lives whenwhormones change and metabolism slows down to make the process challenging. However, focusing on nutrition and IF made it possible for both of us to reach our fitness goals, even in our 50s! Do we indulge in our fave foods on occasion like pizza, cookies and cocktails? For sure!! It’s a balance but we still do the latter, sparingly. If we can do it, anyone can!
Eat the Colors of the Rainbow and Whole Non-Processed, Nutrient Dense Foods
A new habit takes 21 days to form....but we found "real" nutrient dense food can be absolutely delicious and satisfying. We didn't want to feel deprived. The first thing we did was to cut out processed foods and sugar...that means bread, pasta, rice and cookies LOL. We focused on adding delicious protein (eggs, chicken, turkey, fish, beef, pork) pan-seared with ghee or olive oil, with yummy spices and a an array of vegetables. Check out the Green Fresh meal kit if you're not sure what to make. We use this meal kit service (chef.greenfresh.com) to help us stay on track and also to learn how to make nutritious meals super delicious. We noticed, fairly quickly, the muscles started to build, the fat start to lower, and our body weight from fat go sdown. We also added good fats, including avocados, olives, fatty fish (like salmon and tuna), ghee, olive oil , seeds and nuts! Did we ever have cocktails or enjoy treats or bread too? Absolutely, but all in moderation. Check out these pics of some of our healthy yummies!
We eat a yummy salad almost everyday, but it's not boring! Fave greens, cucumbers, tomatoes, pepperocini, beets, seeds, nuts, egg, avocado, tomatoes, salmon or any favorite protein...variety for the nutrients, including fiber, magnesium, vitamins and it's super filling!
When we first revamped our eating 18 months ago, we began by cutting processed foods...including sugar. WAAH sugar is our fave! Instead, we added good fats (avocados, fatty fish, seeds, nuts) and yummy proteins, such as grilled/air-fryed chicken, fish, meats etc. We opted for filling and nutrient dense food with lots of flavor and natural seasonings (Himalayan salt, truffle salt, cayenne pepper..get creative!). A small piece of dark chocolate was also a healthy daily treat. We "ate the rainbow" daily. Susan always says she won’t eat anything unless it tastes great and healthy food can taste amazing! Our advice is to go ONE week without processed sugar, and see how you feel. Will it be easy? Probably not! Like any “addiction,” our bodies may have some "withdrawal" symptoms and you may feel cranky at first. However, as time goes on, your body will adapt and start to feel good, really good! After a few weeks, we found the inflammation in our bodies was going away AND we had more energy. We also started to visibly notice our muscles tone increasing and our body fat percentage decreasing (we both lost 15-20 lbs overall). Do we still eat sugar from time to time? For sure!! Give it at least a week! If you feel like you can keep going, keep going! We will help you!!
When we started this process of changing our eating style, we stayed accountable to what we ate by using the app My Fitness Pal (free). Research shows that changing our bodies is not ALL about calories in/calories out. In fact, if you eat most of your calories from veggies and protein, you can eat MORE and become leaner! However, eating way too many calories, no matter how healthy, can cause you to plateau. This app is also a great way to track what you eat, insert photos of your progress and more.
Another way to stay accountable on your fitness goals/journey, is to work with a friend or family member. Another option is to join a group who has the same goals as you. The Funky Bees has a Facebook group that everyone is welcome to join, the "Bee Fit Accountability Group."