Iron Bowl is as good a rivalry game as exists in college football. To tell you how nice Ashley is, when I asked her if she was a Tide fan, she answered back free of cursing.

 

Many of you remember my friend Ashley Holman from a few weeks back talking about her great experiences with Yoga.  Ashley is a proud Auburn fan who I am pleased to say is doing fine after that heart stopper in the Iron Bowl last November. She is also an accomplished chef who I am definitely going to work with on a Top Fuel Nutrition cookbook. Here is the link to her cooking blog. Her recipes are going to be on my table right away. They look super tasty. (She emphasizes limited sugar in take in her recipes and lucky us, that fits in perfectly with what I preach about nutrition for more wins.) It will be either as a bonus to Racers Workout, or a stand alone product.  (see I am not just threatening or fibbing you all, the price is going to go up on The Racers Workout as we keep adding amazing resources.  I have to pay all these great minds who keep making me look good!)

Ashley is also a Kasey Kahne and Kasey Kahne Race Team fan. So I knew right away she was smart. Actually, it was more the quality of the information she shared and the way she presents it.  She has "it" when it comes to relating. 

As many of you are aware who have emailed me wanting to get advice on weight loss or fitness for racing, I always start with two things: 1. Having clear goals and 1. Nutrition.  (russbohaty@gmail.com Email me and we'll talk about anything related to racing, fitness, the debt ceiling, reruns of "M.A.S.H.")  Many of you have Top Fuel Nutrition as a bonus to Racers Workout. To me, it is the backbone of the entire workout program. You need energy for working out and racing and you need to see results. You will not see the kind of results you want without the foundation of a simple effective nutrition plan.

Ashley happens to be diabetic. I know we have more than a few of you out there are also diabetic. To me though, it is incidental to the story here. Ashley has mastered an approach to eating that is worthy of more attention. I have went ahead and highlighted the parts that I really want to stick in your gourd. I also might throw a comment in as well. (**Note that Ashley talked about the whole package of excelling with diabetes and we will talk more about that in future articles)

Eating Habits:

 -Keep to a daily schedule. Your blood sugar level is highest an hour or two after you eat, and then begins to fall. But this predictable pattern can work to your advantage. You can help lessen the amount of change in your blood sugar levels if you eat at the same time every day, eat several small meals a day or eat healthy snacks at regular times between meals. Russ' Comment: Racers, I would love it if you dropped the idea of three big meals. I know that it is deeply ingrained, but Ashley's point here is rock solid for all of you. 
-Make every meal well-balanced. As much as possible, plan for every meal to have the right mix of starches, fruits and vegetables, proteins, and fats. It's especially important to eat about the same amount of carbohydrates at each meal and snack because they have a big effect on blood sugar levels. Talk to your doctor, nurse or dietitian about the best food choices and appropriate balance. Russ' Comment: People with busy schedules who compain about having to eat on the go, take an hour a week and plan/prepare a bunch of small meals.
-Eat the right amount of foods. Learn what portion size is appropriate for each type of food. Simplify your meal planning by writing down portions for the foods you eat often. Use measuring cups or a scale to ensure proper portion size.   Russ' Comment: and eat slow! The slower you eat, the better the digestion and the quicker you fill up.
-Coordinate your meals and medication. Too little food in comparison to your diabetes medications — especially insulin — may result in dangerously low blood sugar (hypoglycemia). Too much food may cause your blood sugar level to climb too high (hyperglycemia). Talk to your diabetes health care team about how to best coordinate meal and medication schedules. Russ' Comment: everyone, diabetic or not, should stick to the many small meals plan to keep blood sugar in an even consistent place. Weight gain and many other health issues result from binge eating to make up for failure to be consistent.

 

 

Snacks that I enjoy that fit into my lifestyle:

1.Fruit Smoothies made with Sugar Substitutes Russ' Comment: Try a dot or two of honey or quarter of a banana and you can maybe drop the sugar substitutes.
2.Peanut Butter and Sugar-Free Jelly on a Whole Grain English Muffin
3. String Cheese Russ' Comment: with cheese, the more aged the better. Basically it is less processed.
4.Whole-Grain Crackers with Peanut Butter
5.Apples and Cheddar Cheese
6. Sugar-Free Jello or Pudding
7. Popcorn
8. Raw Vegetables(Grape Tomatoes, Carrots, Red and Green Bell Peppers,Cucumbers, Broccoli Florets and Cauliflower) Dip in Plain Non-Fat Yogurt, Hummus or Light Salad Dressing(Ranch)
9.Dark Chocolate(About 2-3 small pieces)
10.Apples with Peanut Butter
11.Almonds, Walnuts, Pecans, Peanuts or Cashews Russ' Comment: Awesome. Throw some raisins or dark chocolate in with them to make a great tasting all around snack.
12. Sugar-Free Hard Candy
13. Pretzel Sticks
14. Black Bean Salsa over Roasted Eggplant Slices
15. Baked Tortilla Chips with Salsa or Guacamole
16. Small Cup of Vegetable Soup(Make with Spinach, Celery, Onions, Green Beans, Squash, Tomatoes in a Chicken or Vegetable Broth(preferably Lo-Sodium)
17.Grapes/Strawberries/Bananas/Apples/Blueberries/Watermelon
18.Frozen Fudge Bars(Sugar-Free)
19. Frozen Fruit Bars(Sugar-Free)
20. Hard-Boiled Eggs/Deviled Eggs
21. Angel Food Cake with Fresh Strawberries and Sugar-Free Whipped Topping
22. Sugar-Free Yogurt or Ice Cream
23.Sugar-Free Hot Cocoa
24.Sunflower Seeds
25. Cottage Cheese with Tomatoes or Strawberries
26. Cooked, Chopped Chicken Breast wrapped in Romaine Lettuce and drizzled with your favorite light dressing Russ' Comment: This is a great one and a staple of diets in places like Greece. If you can get grape leaves, it is even richer as far as flavor.

Overall notice the minimal processed foods on this list. That's key everyone.  Go back to an earlier article about the dangers of processed foods, especially sugars. Also check out this one about the principles of Top Fuel Nutrition.

 

Lee was all about leading and being accountable for the results. Pretty simple formula. A common thread to the people we highlight on here who have the really good ideas is that they live by those principles.

We may be talking more about this subject on Wednesday with another reader who achieved great results with another approach. See there is no one way to lose weight and be in shape. The important thing is to stay on a path that works for you. Top Fuel is my two cents in the bank of ideas. Like Lee Iacocca said the greater harm is brought from indecision than a wrong decision.

Filed under: Motivational Messages • Workout Tips

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