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What types of recipes would you like to see?
What’s your diet challenge?
DebbyK!’s Food Philosophy
I believe in eating whole foods that are seasonal. I try to choose mostly organic but don’t stress if they are not available or are too expensive. If I have a limiting budget, then I choose organic meats over veggies, and make sure to wash the veggies well before eating. I believe in eating some lightly cooked veggies as well as raw, every day. And variety is key.
I believe in eating good fats, which would include coconut oil, nuts, grass fed butter or ghee, olive oil for drizzling more than cooking, and sustainable red palm oil.
Personally I don’t eat dairy. I used to, and grew up drinking lots of milk and eating fine hard Wisconsin cheeses. My favorite was a sharp chedder or Colby. However I now find that dairy doesn’t agree with me. Most people choose dairy as their source of calcium. But based on current research there is no real benefits to eating dairy for calcium that we can’t get from other food sources such as nuts and sardines. I believe that if you must use dairy then do so in small amounts and make sure it IS ORGANIC and whole and limit to only a couple times a week. You will find that I use Greek yogurt in many recipes to to add texture and oomph and in place of regular yogurt which is high in sugars and carbs.
I don’t use sugar myself and tend not to cook with it. Instead I find alternatives for you that are healthier and in most cases don’t cause an insulin response. I say in most cases, because sometimes it is appropriate to eat high glycemic foods. For instance, eating sugar or high glycemic foods after a hard workout is actually beneficial to building muscle and burning fat. So stay tuned so I can show you just how to do that through diet, as well as exercise.
I eat and train and cook my meals for athletic performance as well as maintaining a lean body composition. But don’t get me wrong, I cook keeping the yummy factor in mind!
I will indicate which recipes are appropriate for After Workouts with a little dumb bell icon.
DebbyK’s Creative Cooking
OK, I have to warn you. I hardly ever use measuring cups and very seldom measuring spoons. I just eye it, and use my intuition, and kind of just throw things together.  I make adjustments as I cook, usually by adding more water or coconut water, or almond flour, spices, etc, if needed. Most of the time the dish is a deluxe. But I do have occasional flops. Trust me, those won’t get posted.
The point is to give you the tools, in the form of ingredients to choose from on a daily basis, so you can learn to make healthy recipes that will taste yummy, help you burn fat, and feel great. Most all of my recipes are really just starting points for you guys. Try them out and make your own adjustments.
It’s like art! Be creative.
For example with my sauces for fish or salads my method is to just dump the spices in the bowl and see how it looks, taste it, maybe add more water and coconut milk, mix, taste again, and see what happens! It’s never failed me…
Good luck and I hope you have fun and enjoy cooking along with me!
Your Trainer and Coach,
DebbyK!
Hi,
i do a lot of sport but i really need to do some diet to loose some weight
Thanks for your help
HI Ninaa,
Tell me about your sports you do? Are you working hard and doing your max effort?
Do you eat sugar?
How much carbohydrate do you eat each day? How much with each meal? When do you eat your carbohydrates?
Are you eating protein with each meal?
Do you eat a small amount of good fats with each meal?
Do you know what good fats are VS bad fats?
I would be happy to help you.
DebbyK!
hi,
Thanks for your reply,
I do a lot of cardio, running biking, 6 or 5 day a week.
But i really eat a lot, i eat carbohydrate for the breakfast and the lunch and sometimes for the diner, but i think i have a problem with food, sometimes i can stopp eating. Maybe i dont eat a lot of proteine, but i really want to loose fat and dont take more muscle.
Sometimes i do my sport at the morning and sometimes a the end of the day.
THANKS YOU IN advance for your help
HI Fati
Sorry for the delay in response.
Here is my suggestion. Do this for 30 days and keep a daily journal. Each week post on my blog what you are eating and how you are feeling. Take before picture when you start the program.
Now, only eat carbohydrates after your workout. Don’t eat them before. INstead, eat good fats and protein. don’t be afraid of fats. But don’t use vegetable oil. cook with coconut oils, eat the yolk of eggs, lean meats that are organic, greek yogurt occasionally. But make sure to get protein and fat and veggies in the morning. Make a veggie scramble. I have good recipes 2X a month on my newsletter. You should be getting that soon.
Don’t eat fat after your workouts. Eat good protein and make sure to eat some carbohydrate.
Stick to Yams and rice for after your workouts. I don’t think grains are the best source of carbohydrates. Yams and tubors are the best for all around health. They offer good source of carbs but are also good for your gut. Japanese sweet potatoes are one of the best. Only carb I eat!
If you work out in the evening then eat mostly protein, veggies and small amounts of fats during the day. Good fats can be avacado and the fats in meats and protein like eggs. Stick to small amounts of nuts like walnuts and macadamia. I eat almonds also. Soak your almonds over night and then dry them in the oven low heat, not toasted.
You may need to adjust to not eating carbohydrates. Even though you are doing running and biking, you can teach your body to use fats and proteins. You will eventually have more energy and less craving for the carbs. If you eat more healthy fats and proteins and veggies with every meal(NO fats immediately after your workouts) your body will adjust and begin to burn fat. The reason you may not be able to stop eating is because you are eating too many carbs, which is really only sugar. Sugar is addicting.
I used to have a sugar addiction. By eating more fats and protein and veggies all day long i no longer craved the sugar.
Eating fats and protein will keep you full and satiated.
I will be posting some recipes soon.
If you do this for 30 days, guaranteed you will feel better and have more energy and start losing any unwanted bodyfat around your middle, back and legs.
Let me know how you do.
I look forward to hearing from you!
I would love to help you, as well as any friends of yours who may also be finding it hard to lose the weight and bodyfat.
Thanks for stopping by my blog
debbyK!
Hi Debbie!
Miss you lots and I’m wishing you well for your surgery this month.
I read your post above and I wanted to ask a few questions. I’ve made so many changes including giving up sugar and I cannot seem to lose the fat…
When you say to only eat carbs after a workout… what type of carbs do you mean? Do you mean fruit too or just things like rice, oatmeal, bread…
I was going to the gym 5x a week doing Jackie Warners “This is why you’re fat..” It was awesome, but recently I’ve been sick with a virus that affects my energy level. So I’ve switched to doing Bikram yoga, which I think is a great workout. According to my HRM my HR is mostly in a cardio/fatburning mode when I’m practicing this yoga. I can go for walks too. But I haven’t been lifting weights anymore. 🙁
I’ve always wanted you to train me! But alas I moved out here to South SF.
Here is my typical diet. I’ve even been seeing a nutritionist so I’m measuring everything. But still… not many results.
Breakfast
2/3 cup oatmeal
1 scoop of protein powder
4oz bananna
Snack
1 Lara Bar
Lunch
salad with 2 oz tuna and 1 slice of Ezekiel Bread with 1 TBS italian
or
1 lavash wrap with veggies and 2 oz of chicken with 1 TBS pesto
Snack
2 eggs and 40z apple
Yoga
Dinner
1/2 cup brown rice with chicken or salmon and cooked or fresh veggies.
Snack
sugarless flourless pumpkin bread (I use stevia and coconut or almond flour), or 2 crackers with 1 TBS Peanut butter and 1 oz of raisins.
what do you think? when I feel better I’ll probably start doing Jackie’s program again or P90 and that will be in the morning before going to work.
Hi Akosua,
I miss you at the pool!
Your diet looks pretty clean. It’s either you’re not possibly getting enough calories in, or possibly too many carbs. Maybe both!
How long have you been on this type of eating plan. Are your clothes fitting differently?
I will make some suggestions. I am not a licensed dietician but here’s my observation based on my knowledge and experience.
Try eating protein and fat in the AM. REal food, not your powder. Save your powder for just before you workout, like 30 minutes before. No carbs in AM unless you have already worked out, HARD
Stick to max 2 serviings of fruit a day. Try to make these berries if in season, or melon. If you eat bananas make sure they are near the brown side. Sugar is better than starch in a fruit.
Try and wait at least 30 minutes before eating food in the morning to let your cortisol levels come down.
A brisk walk before you eat might rev up your metabolism. Or if you can do your P90 type workout in the morning and then eat protein powder and some carbs. Carbs should be higher glycemic after a hard workout.
You might try just having ONE carb meal a day for 30 days. Have it ideally after your hard workout. Or if you’re working out after work then have a small carb/protein/fat snack 1 hour before your workout.
Have as many veggies as you want. See if that makes a diff. So you’ll have to really choose your carbs well. Yams after a workout are the best.
Again, Try not to have carbs in the evening. Instead have a small carb/protein/fat snack 1-2 hours before your workout. If it’s only yoga I would not eat carbs after that workout. Just stick to your protein and veggies and fats. But after a hard weight/p90 type workout you don’t want to have any fat for a couple hours. Whey protein within 30 minutes, then about an hour later have your protein and veggie.
Fruit is carbs.
Some people just can’t eat fruit or carbs because they just never lose the body fat.
Have you had all your blood tests done?
I’m not a biochemist, but make sure you’re not insulin resistant or your fasting blood glucose isn’t high
I don’t see much fat in your diet
All meals, except post workout meals should have some fat.
As far as measuring, I would start to learn how to eyeball servings. Then stop eating when you are full
On a normal days routine, how hard are you pushing? Do you use weights? Cardio will not help you drop bodyfat. If you are holding bodyfat research has shown that weight training is better than long cardio.
I would love to help you and tailor your program for you.
I can train you online.
I also have a fundraiser set up for my hip surgery. I am offering 30 day customized meal plans and programs for different amount of donations. I am trying to raise money before I leave on Sept 29th.
You can click here
http://www.gofundme.com/debs-hip-surgery
Hope this helps some
I really need more details of your daily schedule. Let me know how I can help you further.
YOu can send me some pictures if you want too!
Thanks for touching base. Good to hear from you.
How’s the singing?
Deb