I apologize for the late reply.  I just got back from a business trip and am now getting caught up on comments and email responses.

For the carbs keep it simple and incorporate adding more whole grain or gluten free carb choices that way you don’t have to stress over not havingcarbs.  So the mindset here is simply just to make better food choices that are similar to what you already eat.  This is the first step.

As for the fish, honestly the simpler thing here is to go to Costco and get a bottle of fish oil capsules and start with 3 per day (with a meal).  Women need minimum 3-6 grams of fish oil to start, and it’s more bang for buck vs eating whole fish when you’re on a budget. Again, this is just to get you started, but if you can, by all means start incorporating more fish into your nutrition.

As for the salad, start with a small one with EACH meal, however you must eat it prior to your meals.  Try to stick to oil/vinegar or “Goddess” type dressings as they are the healthier options, but be mindful of not drowning your salads in them.  So be sensible on that, as well as making sure that you have dark leafy greens and lots of spinach in your salad.

Lastly, Costco also sells a product called CinSulin by TruNature.  All it is is a cinnamon bark extract nutritional supplement, and if you do your research on cinnamon’s benefits you’ll find that it helps blunt blood sugar spikes along with other benefits.  This is important, because one of the reasons the body stores more fat is from huge blood sugar spikes due to the consumption of excess starchy carbs. So to help combat that effect, take the CinSulin prior to eating your salads, and then eat your normal meal AFTER the salad.  

Again, these are not quick fixes, but small steps to help your body manage blood sugar levels first, and ease you into making better choices.  Once you start to feel better, and healthier, more energized you’ll discover it’s a lot easier to make healthier choices.  But I like to take an “ease” you in type of approach, because if you take too many things away and feel a sense of “losing control” you’re more likely not to do it, wouldn’t you agree?

So start with these small steps, and feel free to let you know if you have more questions.

I’m happy to help!

All the best,

Rommel

2-3 days is good enough. However, I’ve experimented with a version of intermittent fasting that I found (as well as my personal clients) to be more effective and involves less work.

Feel free to PM for more info or if you have more questions!

Thanks!

Rommel

thanks,

d

Stick to basic fish oil, or maybe even a blend of EFA’s designed specifically for women, which you can find here ==> http://www.barleans.com/essential.asp

Don’t stress about the 2 shakes. If you’re ok with eating your protein with salads that works just fine, besides you’ll achieve a greater “thermic effect” with whole foods anyway.

But, to answer your question on calories per shake I would say at least 200 calories with the protein averaging around 15-20 grams. As for protein powders I recommend Prograde, Biotest Metabolic Drive, or Sun Warrior (my new favorite, especially since it’s gluten free, and probably the best quality of the 3).

Thanks for posting your questions, and thanks for the feedback! Glad to help!

Rommel

I’m not sure I can do 2 protein shakes a day! I’m full on salad!

Question- about how many calories per protein shake would you recommend? I’m planning on getting into the prograde stuff, but I’m using what I have and can get quickly and locally right now (with Thanksgiving NEXT week!!).. I’m 5’4″, about 125 and am a triathlete… in off season now so mostly running & swimming. Will add biking on the trainer back in soon.

THANKS AGAIN! You’re blog, etc has been a big’ole help!

You can get good quality krill oil from here, http://krilloil.mercola.com/krill-oil.html?aid=CD847&gclid=CMjf1PKXqKUCFQYHbAodR0hzJw

However, the more important thing is that you stay consistent with whichever option of EFA’s you decide to use. Yes, the research says that krill oil is supposed to be superior, but again there are many variables, namely supportive nutrition that will ultimately dictate how your body metabolizes these nutrients so it’s not so black and white.

Eat supportively for your goal, be consistent with all the components in your health and fitness routine and you’ll see awesome results.

Hope that helps, and thanks for posting!

Rommel