Laine and I are enjoying a few days of rest in Oklahoma before our next season of work. Making great food, maybe a little binge watching The Crown, hot tubbing, letting Bennett + Maya run free on a few hundred acres. We do desperately need rest in our lives. To reflect on the Lord’s goodness and enjoy creation!
Ayoooo honestly its the best feeling in the world when I finish a painting and I’m obsessed with the way this one turned out. It took a while but totally worth it 😏 swipe through for details and progress pics ➡️
“The Radiant Child”
Oil on canvas 3’x3’
Here is the 2nd part of my top 11 diet commandments to follow to lose weight! (1st part is the pic of me looking in the mirror)
6. INVEST IN A GOOD QUALITY PROTEIN POWDER
The high amount of protein will keep you satiated making it a good choice as your last meal of the day if you train in the evening and to curb hunger if you train in the morning. Add a greens powder to increase satiation. Casein protein and grass fed whey protein concentrate are great choices. Vegans would of course go with a vegan protein powder. It's also a great choice as a meal replacement. Add fish oil, berries, nuts, or avocado to make it a complete meal.
7. AVOID THE QUICK CARBS POST WORKOUT
Since the goal is weight loss, the insulin spike created from the protein shake is enough. Avoid the additional quick digesting carbs or sugary drinks like powerade or vitamin water. Have your shake after the workout and then have your slower digesting carbs in your next meal when you want to based on your hunger levels.
8. AVOID DAIRY
Milk and yogurt contains sugar and spikes your insulin levels greatly. If you have enough protein and veggies in your diet, lack of calcium is not an issue. Shoot for at least 3 meals a day with protein and vegetables in them.
9. SOME FRUIT CHOICES ARE BETTER THAN OTHERS
Berries, red apples, cantaloupe, grapes, watermelon, and mangoes are all great choices because they're filled with water and antioxidants to keep you full. There also low on the glycemic index. Avoid ripe bananas and dry fruit like raisins because they lack water and contain more sugar. Have fresh fruit. Have fruit in 1-2 meals a day.
10. DRINK WATER BETWEEN MEALS
Stay hydrated an hour after your meal and an hour before your next meal to prevent oncoming hunger and you'll naturally eat less when it comes to meal time.
11. INCLUDE FAT IN YOUR SNACK CHOICES
Nuts and avocado are rich in good fat content. Fat is slow digesting so it's a great choice to keep hunger at bay until your next meal.
I will include a follow up to this post next week with my top training commandments to losing weight!