Boot Camp Q and A

BOOT CAMP QUESTION:
I'm loving boot-camp. I've started walking more on off days and swimming when I can (walking laps in the pool). I'm really struggling with eating every 3 hours. I'm not hungry so I don't think about it. Maybe I should write it down? Or set a reminder in my phone? I'm at work or school or in the car most of the day. Do you have snack ideas that don't need to be refrigerated that I can throw in my purse and take with me?

CONCITA'S ANSWER:
Glad you are having a great experience. Congrats on the off day activity. The food part is a work in progress for most. Yes. Set a reminder in your phone if you need to do that. Be sure you are eating small portions. If you eat too much at once, you won't be hungry. Remember the key is to eat SMALL meals every 3 hours.

Protein portions should be about the size of the palm of your hand if it is meat, 6-8 ounces if it is yogurt or cottage cheese, 1-2 ounces if it is cheese, and about 6 egg whites or 1 egg and 3-4 whites. Fruit and starch servings should be about the size of a baseball for whole fruit, potatoes, and rice or 1/2 cup for cut fruit, pasta, etc. You can eat as many green veggies as it takes to make you full. Try paying attention to portions to see if that makes a difference. As you ensure you are consuming the proper portions and as your metabolism increases from the frequent meals combined with the metabolic exercises you do in class, you will be able to set the clock by your stomach instead of the other way around. Give it 2 weeks of consistency and you will be hungry when it is time to eat. That will be cause for celebration as it is proof that your metabolism is picking up.

As for convenient snacks for the car, I have a few suggestions but want to encourage you to not limit yourself to things that don't need refrigeration. Some of my most successful boot campers carry coolers with them. You have to see Tricia's cooler. It's quite large but keeps her on track with the food and she has the results to show for her dedication. Here are some ideas to begin with.

Prograde Lean Meal Replacement Shakes (can have powder in a bottle and add water)
http://greatshapefitclub.getprograde.com/meal-replacement.html

Larabars(whole food bars you can buy from Kroger, Vitamin Shoppe, etc)- (1 per day)

Apple and a piece of string cheese

Low sodium jerky (beef, turkey, or ostrich) and cut veggies

Greek Yogurt and berries