Greetings again friends and followers!
I'm double posting days this weekend because we were VERY busy with some social things (not to brag or nothing ...) We had lots of opportunities to be tempted this weekend and I am very proud to say that we did NOT give in! We may have eaten a little heavier/a little more than we would during the week, but we did not cheat. Here's what happened:
Saturday we had a relaxing morning until we went to the gym. There I promptly kicked both my and Ryan's butts with an amazing workout I got off this website: http://www.pbfingers.com/work-it-out/circuit-workouts/ More on this later.
That afternoon, we went to a Bob's Burgers themed birthday cookout. (Bob's Burgers is a hilarious TV show, in case you don't know.) Everyone else was having burgers, so we didn't deprive ourselves. We got some grass fed burger patties, seasoned them ourselves, and brought them along. I made my cucumber and onion salad for a side. Instead of mayo and a bun around my burger, I went with vegetables. It was still quite delicious. We drank sparkling water instead of beer, and left feeling great.
Then we went to see our friend kick butt in her Wind Symphony Recital at Texas State. (Yeah, Sharodon!) Afterward, her parents were very generous in taking us all out to dinner at Logan's Roadhouse. We didn't order alcohol (Ryan had water, I had tea). We did NOT eat the fresh rolls on the table, which was surprisingly easier than I thought. Don't get me wrong, they looked good, but I didn't crave them like I thought I would. Instead we ate the peanuts on the table. I had a grilled shrimp appetizer over salsa and avocado slices. I specified that the shrimp be made with no butter. The appetizer ended up coming with tortilla chips, but I did NOT eat them (WOAH - who am I?) and set them on the other end of the table so I wouldn't be tempted. Ryan had sirloin with vegetables and a sweet potato, all without butter. This was the first time we had been out to a restaurant since we started this challenge so I consider this a BIG WIN.
Sunday our friend Jonathan invited us over for a birthday brunch for our friend Danielle (not me, but an equally cool Danielle). He was making homemade mac and cheese, we were told. So, we had a filling yummy brunch before we went so we wouldn't be hungry when this deliciousness was being made. When we got there, I found out it was homemade pork belly mac and cheese. Are you joking? This stuff smelled ridiculously good. But we sipped our sparkling water and said no. They also had cake, the jerks. We said no to that too.
As if that wasn't enough, a house full of four of our lovely friends had their annual "Faux-giving" dinner. A big potluck with holiday food, drinks and friends. It's one of Ryan's favorite Thanksgiving traditions, and I was excited to see what all the fuss was about. Since we knew there would be a lot of unhealthy options, we made roasted Brussels sprouts (recipe below). We also brought the pork curry we made Friday night, so we would have healthy things to eat. We also allowed ourselves some turkey and smoked pork shoulder even though we figured it may have some butter in it. Still, we said no to MANY a delicious holiday side (ex. sweet potato casserole, twice baked mashed potato casserole) and dessert (apple pie, buttermilk pie, cookies). And we still didn't have an alcoholic beverage. And rather than leaving the party in a food coma like you do after most holiday functions, we left feeling energetic and comfortable.
In every single one of those situations, a former version of me would have crumbled and had a glass of wine or two. Which would have then lead to dessert and at least tasting those delicious sides. But to be honest, it was nice to make these situations about the friendship and quality time without it revolving around drinking and unhealthy food. It felt really empowering to make good decisions even when I was surrounded by the opportunities to make bad ones. I'm not saying I'll ALWAYS do that. But it's really reassuring to know that I CAN. If I didn't have confidence in my ability to say no to food, I certainly do now. And YOU CAN TOO. Once you say no the first time, it gets easier, I promise. Remember why you're doing what you're doing. Focus on the results you've seen so far. And if you don't feel strong enough to do it alone, ask a friend that's there to hold you accountable.
Here's the food log, though it now seems a little redundant. But it's here for you special readers!
Day 13
8:30am - Rise and Shine
9:30am - Apple Cinnamon Protein Shake
11am-12pm - Workout (See below for info)
12:45pm - Grilled chorizo with eggs and salsa (just what it sounds like, though we got organic chorizo). Water.
5:00pm - Grilled hamburgers seasoned to taste with tomato, onion & baby spinach on top. Cucumber and onion salad (see day 9 for recipe). Sparkling water.
10:00pm - Grilled shrimp over tomato and avocado salsa (Logan's roadhouse recipe). Peanuts. Iced tea with lemon.
12:30pm - Bedtime
Day 14
7:00am - Rise and Shine
7:45am - Apple Cinnamon Shake
11:00am - Grilled chorizo with eggs, salsa and guacamole. Water.
2:15-3:15pm - Naptime (I was quite sleepy after waking up early)
5:30pm - Tortilla chips (gluten free and no preservatives) with guacamole). Roasted turkey, smoked turkey, and smoked pork shoulder. Pork curry. Roasted Brussels Sprouts (see below for recipe). Green beans with almonds. Sparkling water.
10:00pm - Homemade popcorn with olive oil. Water.
11:30pm - Bedtime
Roasted Brussels Sprouts - Preheat oven to 375. Spray baking pan with spray or line with parchment paper. Chop 1 lb. Brussels sprouts in half. Add 1 lb peeled pearl onions (we couldn't find these at our grocery store, so we used regular white onions), 1 tbsp olive oil, 1/2 tsp salt, 1/2 tsp black pepper and 1/4 tsp nutmeg. Put veggies on pan. Roast until Brussels sprouts for 10 minutes. Add 1/4 cup sliced almonds on top. Roasted until sprouts are crispy, about another 20 minutes.
And last but not least, our Saturday workout - I mentioned I got the workout from pbfingers.com. Now, many of her workouts are VERY challenging, but there are always modifications you can do. Keep reading to see what I mean. Here's what we did:
-
15-20 minutes of cardio warm-up on the treadmill. Get your heart rate
up! Intervals are the best way to do this if you can't go all out for
15-20 minutes (I know I can't yet). Work hard for a minute, let your
heart rate come down for 3 minutes. Repeat.
- Circuit 1 (repeat 3 times with 2 minutes rest in between)
25 Deadlifts with 12-15 lb. dumbell
20 Hamstring stability ball curls
20 Chest presses on stability ball with 15-20 lb. hand weights (1 weight in each hand)
15 lunges (each leg) holding 15-20 lb. hand weights (1 weight in each hand)
- Circuit 2 (repeat 2 times with 2 minutes rest in between)
20 jump squats
20 kettle bell swings with 15-20 lb. kettle bell
1 minute mountain climbers
10 pushups
- 5 minute cool down (this keeps your muscles from getting tense and lets your heart rate come down gradually)
- STRETCH (I can't emphasize the importance of this enough.)
YEAH. This workout was INTENSE. Altogether, it took us just a little over an hour including stretching and cool down. (By the way, if you can't figure out what some of these exercises look like, message me or comment and I will explain.) But let me talk about modifications. If you look at her original workout here: http://www.pbfingers.com/2011/11/17/strength-heavy-circuit-workout/
you can see that her version was even more challenging. Heavier weights
and in some cases, altered exercises. Knowing that our current fitness level is not amazing, I modified to fit our needs. Instead of doing 50 mountain
climbers like she recommended (DEAR GOD), we did them for a minute
(rather slowly, but still moving). Instead of doing pushups with a leg
lift, which I don't think I can even do, I just did pushups. I adjusted
the workout to fit OUR fitness level. This can be done with almost
anything. If you have knee problems, and can't do jump squats, maybe you
can just do jump ups, or step ups even. Maybe you can just do squats.
Maybe you can't do lunges, but you can do squats. Just because you're
changing a workout you found, doesn't mean it's not going to be
effective. As long as you're working with the same muscle group, you're
good. You'll get to those harder exercises or heavier weights
eventually.
And another thing - don't let your current
level of fitness keep you from getting to your goal. Everyone has to
start somewhere. Where you are now shouldn't discourage you. The fact
that you are working to improve your current situation should INSPIRE
you. Don't get in your own way. A negative mindset can and will harm
your workouts. Tell yourself you can do it and you WILL. :)
That's all for today! We're getting close to the end of this and I can't be more thankful for all your support! Love, health and harmony to you all!
Monday, November 18, 2013
Saturday, November 16, 2013
Clean Eating - Day 12
Well friends, we are now officially OVER HALFWAY through this challenge!! It's time for some data to mark the progress made thus far. I took measurements on my first day of the challenge, and on day 10. Check the stats!!!
11/4/13 11/14/13
Weight 225.0 lbs. 215.4 lbs.
R. Arm 15.5 in. 15.0 in.
Chest 45.5 in. 44.0 in.
Waist 43.0 in. 43.0 in.
Hips 46.75 in. 44.5 in.
Butt 49.25 in. 49 in.
R. Thigh 26.5 in. 26 in.
R. Calf 18.7 in. 18.5 in.
In 10 days, I've lost 9.6 pounds and 5.2 inches! That seems insane to me. If I had known that this kind of diet would do that, I would have done this a long time ago. My only disappointment is that I haven't lost any inches in my waist. I hope this is "user error" - I'm not a professional at measuring or anything. But nonetheless, I have lost almost everywhere else. I can't focus on the negative when so much positive is going on! All I can do is keep working and trust that my hard work will pay off eventually.
I didn't get to the gym today, but I did walk to and from the bus to get to work. And I took my usual lunchtime walk. You do what you can each day!
Here's my food log:
6:45am- Wake Up
7:4am - Chocolate Banana Coffee Shake (see day 8 for recipe).
12:00pm - Chicken Fajita Salad (see day 2 for recipe). Olive oil & lemon dressing. Water.
7:00pm - Pork Curry (see day 4 for recipe - substitute pork for chicken). Sparkling Water.
10pm - Gluten-free blue corn chips. Salsa. Water.
11:45pm - Bedtime
Short post today, but more to come soon! Thanks for reading - love, health and harmony to you!
11/4/13 11/14/13
Weight 225.0 lbs. 215.4 lbs.
R. Arm 15.5 in. 15.0 in.
Chest 45.5 in. 44.0 in.
Waist 43.0 in. 43.0 in.
Hips 46.75 in. 44.5 in.
Butt 49.25 in. 49 in.
R. Thigh 26.5 in. 26 in.
R. Calf 18.7 in. 18.5 in.
In 10 days, I've lost 9.6 pounds and 5.2 inches! That seems insane to me. If I had known that this kind of diet would do that, I would have done this a long time ago. My only disappointment is that I haven't lost any inches in my waist. I hope this is "user error" - I'm not a professional at measuring or anything. But nonetheless, I have lost almost everywhere else. I can't focus on the negative when so much positive is going on! All I can do is keep working and trust that my hard work will pay off eventually.
I didn't get to the gym today, but I did walk to and from the bus to get to work. And I took my usual lunchtime walk. You do what you can each day!
Here's my food log:
6:45am- Wake Up
7:4am - Chocolate Banana Coffee Shake (see day 8 for recipe).
12:00pm - Chicken Fajita Salad (see day 2 for recipe). Olive oil & lemon dressing. Water.
7:00pm - Pork Curry (see day 4 for recipe - substitute pork for chicken). Sparkling Water.
10pm - Gluten-free blue corn chips. Salsa. Water.
11:45pm - Bedtime
Short post today, but more to come soon! Thanks for reading - love, health and harmony to you!
Friday, November 15, 2013
Clean Eating - Day 11
Greetings friends! I must first say thank you for everyone who read my post yesterday about WHY we eat. I had over 100 views and I'm so flattered!
Today I want to talk about pre and post-workout nutrition, at the request of my dear friend Brittany! (Thanks for the request!) The more you workout, the more important these factors are to allow your body to recharge and refuel.
Eating before a workout makes sense to most people - you need energy to work your hardest, right? However, many people don't think about WHAT they eat and WHY. Eating the wrong thing before a workout can make you sluggish, or even get in the way of the fat you want to burn.
PRE-CARDIO WORKOUT - If your workout is focusing on cardio, stay away from carbs. By fueling up on carbs in your bloodstream, your body burns those instead of the fat stores already in your body. Yikes! Some studies say that cardio on an empty stomach is the best way to burn fat, but I personally have never been able to workout on an empty stomach. If you're like me, find some protein to eat before your workout. I personally enjoy a protein shake. It's not too heavy in your stomach, and your body digests it faster because it's liquid. No matter what your workout contains, you don't want something to heavy in your stomach. Otherwise you might make a big gross mess at the gym. :)
PRE-WEIGHT TRAINING WORKOUT - Here's where some carbs come in. Eat some fast-digesting carbs like fruit to keep you from crashing in the middle of your workout. Don't go crazy, but carbs will help you push yourself through your workout and build the most muscle possible. You still want protein as well, though! So again, if I'm going to be doing weight training, I'll do a protein shake with fruit mixed in to give me carbs as well. Or fruit with nuts is another great protein/carb combo. Remember, you don't want to eat too much.
**Here I must put a disclaimer. Ladies. Feminine Friends. Eves. Goddesses. PLEASE DO WEIGHT TRAINING. You will not bulk up like a body builder. I promise. It's almost impossible for women to do that, and those who do have to try extremely hard. Weight training is great for your joints, supports your bone structure to keep good posture throughout life, AND lean muscle raises your metabolism to make it easier to stay slim. Plus you look more toned and generally fit. It's not that hard - lift a few weights 2 days a week. Please. I PROMISE you won't regret it.
On to post-workout! A lot of people skip food after a workout, thinking they can "save" their calories for later in the day. Unfortunately, this kind of thinking can completely counteract the effects of your workout! Here's the breakdown: During a workout, your muscles get torn apart. Literally. After a workout, they start to rebuild themselves. But without proper supplies, they can't rebulid themselves correctly. Your body is depleted of its resources, and it needs new supplies to help the muscles. Without those supplies, your muscles won't rebuild, and you won't get the full benefits of your workout! And I don't know about you, but I don't spend time in the gym for fun - I want all the good things that a workout brings!
POST-WORKOUT: No matter what kind of workout you're doing, your muscles need protein to rebuild, and your body needs carbs to refuel. (Healthy carbs & protein, ya'll, not pancakes & bacon.) But you don't need to eat a lot! Think of it more as a refueling snack than a full meal. I enjoy Larabars, personally, because I go straight from the gym to work, and I don't have time to heat anything up. But find what works for you. When I used to come home after a workout, I might have an egg and a piece of toast. Also important - eat NO MORE THAN 60 minutes after your workout. It's best to eat within 30 minutes, but 60 minutes is the absolute max. Right after a workout, your body is most actively rebuilding your body during that time, and it will be most susceptible to nutrition then. You could eat later, but again, you won't be maximizing your workout.
The moral of the story is - give your body the nutrients it needs, especially around a workout. If you eat small, nutrient-dense meals pre & post workout, you really won't be taking in many more calories than a big breakfast would give you. (For those of you counting calories - between my shake & Larabar this morning, I took in about 600 calories. But I burned 450 in the gym.) And by eating around your workout, it keeps you from being ravenously hungry later in the day, when you're more likely to eat unhealthy things. For some more great information on pre & post workout nutrition, check out these sites:
http://www.simplyshredded.com/fuel-up-correct-pre-postworkout-nutrition-will-trigger-lean-muscle-gains.html
http://www.bodyrock.tv/2009/08/05/eating-after-exercise-we-fully-explain-the-how-why/
Now, on to the food log.
6:20am - Wake up
6:45am - Berry Blast Shake (see day 5 and 6 for recipe)
7:15-7:45am - Workout
8:30am - Blueberry Muffin Larabar. Black coffee.
11:30-12:00pm - Mid-day Walk
12:00pm - Turkey sausage sauteed with spinach, bell peppers and onions. Water.
3:30pm - Orange. Almonds. Sparkling water.
7:30pm - Grill salmon seasoned to taste. Peach and corn salsa (see day 9 for recipe). Roasted asparagus. Water.
9:30pm - Bedtime!
I was SUPER tired yesterday for whatever reason. Maybe it was the workout, or maybe it was the fact that I had late nights the two nights prior. Regardless, I listened to my body and went to bed very early. I woke up the next day feeling amazingly refreshed. Sometimes, people, you just need sleep! Don't deny your body of it - it can have serious effects on your weight loss.
That's all for today! Love, health and harmony to you!
Today I want to talk about pre and post-workout nutrition, at the request of my dear friend Brittany! (Thanks for the request!) The more you workout, the more important these factors are to allow your body to recharge and refuel.
Eating before a workout makes sense to most people - you need energy to work your hardest, right? However, many people don't think about WHAT they eat and WHY. Eating the wrong thing before a workout can make you sluggish, or even get in the way of the fat you want to burn.
PRE-CARDIO WORKOUT - If your workout is focusing on cardio, stay away from carbs. By fueling up on carbs in your bloodstream, your body burns those instead of the fat stores already in your body. Yikes! Some studies say that cardio on an empty stomach is the best way to burn fat, but I personally have never been able to workout on an empty stomach. If you're like me, find some protein to eat before your workout. I personally enjoy a protein shake. It's not too heavy in your stomach, and your body digests it faster because it's liquid. No matter what your workout contains, you don't want something to heavy in your stomach. Otherwise you might make a big gross mess at the gym. :)
PRE-WEIGHT TRAINING WORKOUT - Here's where some carbs come in. Eat some fast-digesting carbs like fruit to keep you from crashing in the middle of your workout. Don't go crazy, but carbs will help you push yourself through your workout and build the most muscle possible. You still want protein as well, though! So again, if I'm going to be doing weight training, I'll do a protein shake with fruit mixed in to give me carbs as well. Or fruit with nuts is another great protein/carb combo. Remember, you don't want to eat too much.
**Here I must put a disclaimer. Ladies. Feminine Friends. Eves. Goddesses. PLEASE DO WEIGHT TRAINING. You will not bulk up like a body builder. I promise. It's almost impossible for women to do that, and those who do have to try extremely hard. Weight training is great for your joints, supports your bone structure to keep good posture throughout life, AND lean muscle raises your metabolism to make it easier to stay slim. Plus you look more toned and generally fit. It's not that hard - lift a few weights 2 days a week. Please. I PROMISE you won't regret it.
On to post-workout! A lot of people skip food after a workout, thinking they can "save" their calories for later in the day. Unfortunately, this kind of thinking can completely counteract the effects of your workout! Here's the breakdown: During a workout, your muscles get torn apart. Literally. After a workout, they start to rebuild themselves. But without proper supplies, they can't rebulid themselves correctly. Your body is depleted of its resources, and it needs new supplies to help the muscles. Without those supplies, your muscles won't rebuild, and you won't get the full benefits of your workout! And I don't know about you, but I don't spend time in the gym for fun - I want all the good things that a workout brings!
POST-WORKOUT: No matter what kind of workout you're doing, your muscles need protein to rebuild, and your body needs carbs to refuel. (Healthy carbs & protein, ya'll, not pancakes & bacon.) But you don't need to eat a lot! Think of it more as a refueling snack than a full meal. I enjoy Larabars, personally, because I go straight from the gym to work, and I don't have time to heat anything up. But find what works for you. When I used to come home after a workout, I might have an egg and a piece of toast. Also important - eat NO MORE THAN 60 minutes after your workout. It's best to eat within 30 minutes, but 60 minutes is the absolute max. Right after a workout, your body is most actively rebuilding your body during that time, and it will be most susceptible to nutrition then. You could eat later, but again, you won't be maximizing your workout.
The moral of the story is - give your body the nutrients it needs, especially around a workout. If you eat small, nutrient-dense meals pre & post workout, you really won't be taking in many more calories than a big breakfast would give you. (For those of you counting calories - between my shake & Larabar this morning, I took in about 600 calories. But I burned 450 in the gym.) And by eating around your workout, it keeps you from being ravenously hungry later in the day, when you're more likely to eat unhealthy things. For some more great information on pre & post workout nutrition, check out these sites:
http://www.simplyshredded.com/fuel-up-correct-pre-postworkout-nutrition-will-trigger-lean-muscle-gains.html
http://www.bodyrock.tv/2009/08/05/eating-after-exercise-we-fully-explain-the-how-why/
Now, on to the food log.
6:20am - Wake up
6:45am - Berry Blast Shake (see day 5 and 6 for recipe)
7:15-7:45am - Workout
8:30am - Blueberry Muffin Larabar. Black coffee.
11:30-12:00pm - Mid-day Walk
12:00pm - Turkey sausage sauteed with spinach, bell peppers and onions. Water.
3:30pm - Orange. Almonds. Sparkling water.
7:30pm - Grill salmon seasoned to taste. Peach and corn salsa (see day 9 for recipe). Roasted asparagus. Water.
9:30pm - Bedtime!
I was SUPER tired yesterday for whatever reason. Maybe it was the workout, or maybe it was the fact that I had late nights the two nights prior. Regardless, I listened to my body and went to bed very early. I woke up the next day feeling amazingly refreshed. Sometimes, people, you just need sleep! Don't deny your body of it - it can have serious effects on your weight loss.
That's all for today! Love, health and harmony to you!
Thursday, November 14, 2013
Clean Eating - Day 10
Welcome again friends!
Lots to discuss today before I get into my food log. Because of my late night last night, I did not get up a go to the gym this morning. (See what I mean by late snacking throwing a wrench in your whole sleep cycle and routine?) I was disappointed in myself that I stayed up so late - I knew at the time that I would regret it in the morning, but I just didn't feel tired at all.
I did go for my lunchtime walk today, as usual, even though I didn't really feel like it. It was cold outside, I was still a little tired, excuses, excuses. But I went. I left my purse at the office (so I didn't have to carry it around - it's big), took my phone just in case I got lost, and walked. And surprisingly, today was the FIRST day since starting this challenge that I had a true, sincere, unwarranted desire to just go eat unhealthy food. Yesterday at the movie theater, I wanted to eat popcorn out of habit. Watching football this weekend, I wanted a beer out of habit. Today I just - felt like being unhealthy. Felt like getting some un-nutritious food and saying "Who cares? Who will know?" I was very glad I had left my purse at the office, or I probably would have made an impulsive decision to go straight to the nearest place with french fries. I know you all are thinking, "Surely this is not the first time this has happened. Maybe she just didn't tell us before." But I'm completely serious. I thought this would happen days 2-5, not when I'm almost halfway through with this challenge. And I'm trying to figure out where it came from. Is it boredom? Do I feel like I should be rewarded for sticking to it this long? Am I just not having a good day and it's an emotional reaction? Maybe it's all of those things. Or maybe it's something WAY deeper than that.
When I was still doing Weight Watchers, I reached a point where I plateaued for awhile. I went to a meeting and asked my leader about it. She asked if I was following my plan. I said, "most of the time, I guess" and then she said something that blew my mind. "When you aren't on plan - why are you eating? Is it an emotional issue? Or an accountability issue?"
Such a simple question to start - WHY are you eating? I don't know about you, but I had never been asked a question like that in my whole life. I had never learned to think about food as something that needed a reason - it was just food! You wanted it, you took it. The idea that food was now this thing that that you should even need to think about was staggering. Even if she had just left it at that question, I would have had a lot to think about.
But THEN she followed with, "Is it an emotional issue? Or an accountability issue?" In more simple terms - are you eating because you feel (insert emotional here), or are you eating because you think it won't matter/no one will find out? What the leader didn't know is that I eat for BOTH of those reasons. I eat when I'm happy, sad, angry, bored, and depressed. A lot of people do this, but it is so important to REALIZE that you do it. Here's the bigger one for me: I also have a tendency the most unhealthy food when no one else is around to see me do it. In fact, I ENJOY eating unhealthy foods most when I am alone. Where this habit came from, I cannot tell you. I remember being a child (we're talking like 7 years old) and sneaking into the kitchen when my parents were asleep, taking candy from the secret stash, and eating it when no one is around. (Mostly I remember this because in my childhood brilliance, I would hide the candy wrappers in the couch cushions, thinking my parents were less likely to check there than the trash can. This is not true, for any of you who were planning to do it.) As a CHILD, I found it enjoyable to eat in secret.
And here we have the main reason for me writing this blog over the past 10 days. As most of you readers know I imagine, I'm a pretty proud person. Once everyone knows that I'm doing something, I'm going to keep doing it until I'm finished, no matter what happens. I don't like to back down from a commitment, and that's what I hoped this blog would be for me. Just ONE more way to hold myself accountable. Luckily, it has worked so far. And when I was walking around today, trying to figure out what made me want to cheat, I thought, "I should write about this." I'm sure I'm not the only one who deals with cravings that are seemingly unwarranted and definitely misunderstood. I hope that hearing me ramble about my experiences helps at least one of you.
Now, here's the food log for today:
7:45am - Wake-up
8:30am - Chocolate Banana Coffee Protein Shake (see day 8 for recipe) **Important - We got a new protein powder that is DELICIOUS. It is vanilla flavored, and it is much tastier than the one I posted about before. Plus it's reasonably priced. Sun Warrior Warrior Blend Raw Vegan Protein Powder, Vanilla Flavored. (They also have chocolate if you're interested!) Find it here: http://www.amazon.com/Sunwarrior-Warrior-Blend-Powder-Vanilla/dp/B005WLY4L8/ref=sr_1_2?ie=UTF8&qid=1384373266&sr=8-2&keywords=sun+warrior+vanilla+protein
11:30-12:00 - Mid-Day Walk
12:00pm - Chicken Fajita Salad (see day 1 for recipe) Homemade Olive Oil & Lemon Dressing (also on day 1 post). Sparkling water.
6:00pm - Small serving of homemade chili (see day 7 for recipe). Blueberries. Sparkling water with lemon and lime slices.
9:30pm - Grilled Flank Steak, pico de gallo, refried black beans (no sugar added! Check the label before you buy!). Water.
11:45pm - Bedtime!
This was another late night because of my weekly Wednesday rehearsal. I ate less (and lighter) than I did last night so I wouldn't go to bed too late. I also snacked pre-rehearsal (6pm) so I wouldn't be too hungry when I got home. A small snack was enough to get me through rehearsal without being hungry. Plan ahead people! Make sure not to overeat, though!
That's all for today. But tomorrow is another day! Love, harmony & health to you!
Lots to discuss today before I get into my food log. Because of my late night last night, I did not get up a go to the gym this morning. (See what I mean by late snacking throwing a wrench in your whole sleep cycle and routine?) I was disappointed in myself that I stayed up so late - I knew at the time that I would regret it in the morning, but I just didn't feel tired at all.
I did go for my lunchtime walk today, as usual, even though I didn't really feel like it. It was cold outside, I was still a little tired, excuses, excuses. But I went. I left my purse at the office (so I didn't have to carry it around - it's big), took my phone just in case I got lost, and walked. And surprisingly, today was the FIRST day since starting this challenge that I had a true, sincere, unwarranted desire to just go eat unhealthy food. Yesterday at the movie theater, I wanted to eat popcorn out of habit. Watching football this weekend, I wanted a beer out of habit. Today I just - felt like being unhealthy. Felt like getting some un-nutritious food and saying "Who cares? Who will know?" I was very glad I had left my purse at the office, or I probably would have made an impulsive decision to go straight to the nearest place with french fries. I know you all are thinking, "Surely this is not the first time this has happened. Maybe she just didn't tell us before." But I'm completely serious. I thought this would happen days 2-5, not when I'm almost halfway through with this challenge. And I'm trying to figure out where it came from. Is it boredom? Do I feel like I should be rewarded for sticking to it this long? Am I just not having a good day and it's an emotional reaction? Maybe it's all of those things. Or maybe it's something WAY deeper than that.
When I was still doing Weight Watchers, I reached a point where I plateaued for awhile. I went to a meeting and asked my leader about it. She asked if I was following my plan. I said, "most of the time, I guess" and then she said something that blew my mind. "When you aren't on plan - why are you eating? Is it an emotional issue? Or an accountability issue?"
Such a simple question to start - WHY are you eating? I don't know about you, but I had never been asked a question like that in my whole life. I had never learned to think about food as something that needed a reason - it was just food! You wanted it, you took it. The idea that food was now this thing that that you should even need to think about was staggering. Even if she had just left it at that question, I would have had a lot to think about.
But THEN she followed with, "Is it an emotional issue? Or an accountability issue?" In more simple terms - are you eating because you feel (insert emotional here), or are you eating because you think it won't matter/no one will find out? What the leader didn't know is that I eat for BOTH of those reasons. I eat when I'm happy, sad, angry, bored, and depressed. A lot of people do this, but it is so important to REALIZE that you do it. Here's the bigger one for me: I also have a tendency the most unhealthy food when no one else is around to see me do it. In fact, I ENJOY eating unhealthy foods most when I am alone. Where this habit came from, I cannot tell you. I remember being a child (we're talking like 7 years old) and sneaking into the kitchen when my parents were asleep, taking candy from the secret stash, and eating it when no one is around. (Mostly I remember this because in my childhood brilliance, I would hide the candy wrappers in the couch cushions, thinking my parents were less likely to check there than the trash can. This is not true, for any of you who were planning to do it.) As a CHILD, I found it enjoyable to eat in secret.
And here we have the main reason for me writing this blog over the past 10 days. As most of you readers know I imagine, I'm a pretty proud person. Once everyone knows that I'm doing something, I'm going to keep doing it until I'm finished, no matter what happens. I don't like to back down from a commitment, and that's what I hoped this blog would be for me. Just ONE more way to hold myself accountable. Luckily, it has worked so far. And when I was walking around today, trying to figure out what made me want to cheat, I thought, "I should write about this." I'm sure I'm not the only one who deals with cravings that are seemingly unwarranted and definitely misunderstood. I hope that hearing me ramble about my experiences helps at least one of you.
Now, here's the food log for today:
7:45am - Wake-up
8:30am - Chocolate Banana Coffee Protein Shake (see day 8 for recipe) **Important - We got a new protein powder that is DELICIOUS. It is vanilla flavored, and it is much tastier than the one I posted about before. Plus it's reasonably priced. Sun Warrior Warrior Blend Raw Vegan Protein Powder, Vanilla Flavored. (They also have chocolate if you're interested!) Find it here: http://www.amazon.com/Sunwarrior-Warrior-Blend-Powder-Vanilla/dp/B005WLY4L8/ref=sr_1_2?ie=UTF8&qid=1384373266&sr=8-2&keywords=sun+warrior+vanilla+protein
11:30-12:00 - Mid-Day Walk
12:00pm - Chicken Fajita Salad (see day 1 for recipe) Homemade Olive Oil & Lemon Dressing (also on day 1 post). Sparkling water.
6:00pm - Small serving of homemade chili (see day 7 for recipe). Blueberries. Sparkling water with lemon and lime slices.
9:30pm - Grilled Flank Steak, pico de gallo, refried black beans (no sugar added! Check the label before you buy!). Water.
11:45pm - Bedtime!
This was another late night because of my weekly Wednesday rehearsal. I ate less (and lighter) than I did last night so I wouldn't go to bed too late. I also snacked pre-rehearsal (6pm) so I wouldn't be too hungry when I got home. A small snack was enough to get me through rehearsal without being hungry. Plan ahead people! Make sure not to overeat, though!
That's all for today. But tomorrow is another day! Love, harmony & health to you!
Wednesday, November 13, 2013
Clean Eating - Day 9
Welcome back!
Today I want to talk about BALANCE! This is a VERY important feature in this kind of diet. Ryan and I have a made it point to bring variety to our recipes. We have chicken, fish, pork and red meat on the agenda. Obviously you don't want to get bored with what you're eating. But, it's ALSO important to make sure you're balancing your day. For example, we try not to have 2 meals of red meat in one day. You'll notice today we balanced red meat at lunch with fish for dinner. Yesterday we did the same with shrimp for lunch and red meat for dinner. The main reason is this - the more heavy meals you eat, the less likely you are to lose weight. Red meat is totally fine on this diet, but it's not something you should be eating every day for all meals. There are healthier, leaner meats that can make you feel just as full. And they will help you more on your weight loss journey. So basically the key is - variety & balance!
6:25am - wake-up
6:45am - Chocolate Mint Shake (see below for recipe)
7:15-7:45 - Workout (see below for details)
8:30am - Cashew Cookie Larabar. Water.
12:00pm - Leftover homemade chili (see day 8 for recipe) and cucumber salad (see below for recipe). Iced tea sweetened with stevia.
6:30pm - Grilled Salmon Fillets seasoned to your liking. Corn and peach salsa (see below for recipe). Grilled spinach. Water.
11:00pm - 2 gluten-free corn tortillas, fresh made salsa from HEB, 1 sliced avocado. Water.
1:00am - Bedtime
Chocolate Mint Shake- 1 serving of protein powder, 1 scoop of cocoa powder, 1/2 cup unsweetened almond milk, 1/2 cup coconut milk, chopped mint, cacao nibs (optional). We did not care for this shake. We kept adding stuff to try to make it better . . . but not to a lot of luck.
Workout - I had limited time in the gym so I made sure my heart rate was up the WHOLE TIME and I got some weight training in. I used the following workout model: 10 minutes on elliptical machine set on "interval" with resistance changing every 2 minutes to get heart rate up. 10 minutes of weights, 12-15 reps of each exercise, with little to no rest between: bicep curl, tricep pull down, lat pulldown, chest press, shoulder press with step-ups (step up on block/step/bench, then press weight above head with one arm. 12 reps, then switch leg & arm), row, chest fly, and 30 crunches on a stability ball. 10 minutes on stair master with the following pattern: 1 minute slow climb, 1 minute slow climb with glute kick backs (kick your leg straight back and squeeze your butt before stepping up), 1 minute slow climb, 1 minute high knees (raise knees up towards chest before stepping up), 1 minute slow climb, 1 minute sideways climb with left side forward (just what it sounds like - climb the stairs sideways. You should feel it in your hips & inner thighs), 1 minute slow climb, 1 minute sideways climb with right side forward. 5 minute cool down. Stretch. Burned about 400 calories in 30 minutes. Protip - By putting a little cardio before your weights, you ensure your heart rate will stay up so you're building muscle AND burning fat. Great for those with a time crunch!
Cucumber Salad - 1 cucumber, 1/4 onion, 2 tsp. white vinegar, 1 tsp. water, black pepper & salt to taste. Toss veggies in dressing and enjoy! I made mine the night before and it tasted great! I found this recipe online but it makes quite a few servings. I cut it down and modified it a little to make just one serving for me. http://www.yummly.com/recipe/Cucumber-Salad-MyRecipes-244508?columns=4&position=9%2F45
Corn and Peach Salsa - Pre-made pico de gallo (or you can make your own, it just takes longer), sliced peaches, sliced corn, lime juice. Mix. Serve cold.
So a few things to address before I sign off for the day. 1 - You'll notice I didn't snack between lunch and dinner. I just wasn't that hungry! Granted, I had a very filling lunch. But I also made sure to snack after my workout so I wasn't ravenously hungry when lunch came around. (I'll talk more about the importance of post-workout snacks another day.)
However, I DID snack around 11pm. I knew, even while fixing the snack, that this probably wasn't a good idea, but we had eaten dinner really early and then went to a movie. It was really hard not to snack during the movie, not because I was hungry, but because it was habit. Instead, we sipped on a sparkling water with lime slices. Luckily, the movie was a quote-along, and it was Pulp Fiction, so we didn't lack for things to do! So when we got home from the movie, I was kinda hungry and decided to have a snack. For some reason, I felt like I DESERVED it for turning down munchies at the movie theater. I have no idea where this mindset comes from, but I need to further investigate it. Because then, of course, I ate, my body got energy, and I was up until 1am. UGH. This is so important to remember - eating late makes you stay up later which messes with your whole sleep cycle. Just look at how long I was awake yesterday! That's not normal! So, IF you get the urge to snack at night, make sure it's a small snack. I bought some kernels to make homemade popcorn, and I think I may do that next time. Popcorn, especially when you season it yourself, is a great snack that makes you FEEL like you're eating a lot, without really taking in a lot of calories.
Today had some ups and downs, but I am still proud of myself (and Ryan!) for skipping out on the movie theater snacks. And I'm proud that I got a little workout in today!
Check back tomorrow! Love, harmony and health to you!
Today I want to talk about BALANCE! This is a VERY important feature in this kind of diet. Ryan and I have a made it point to bring variety to our recipes. We have chicken, fish, pork and red meat on the agenda. Obviously you don't want to get bored with what you're eating. But, it's ALSO important to make sure you're balancing your day. For example, we try not to have 2 meals of red meat in one day. You'll notice today we balanced red meat at lunch with fish for dinner. Yesterday we did the same with shrimp for lunch and red meat for dinner. The main reason is this - the more heavy meals you eat, the less likely you are to lose weight. Red meat is totally fine on this diet, but it's not something you should be eating every day for all meals. There are healthier, leaner meats that can make you feel just as full. And they will help you more on your weight loss journey. So basically the key is - variety & balance!
6:25am - wake-up
6:45am - Chocolate Mint Shake (see below for recipe)
7:15-7:45 - Workout (see below for details)
8:30am - Cashew Cookie Larabar. Water.
12:00pm - Leftover homemade chili (see day 8 for recipe) and cucumber salad (see below for recipe). Iced tea sweetened with stevia.
6:30pm - Grilled Salmon Fillets seasoned to your liking. Corn and peach salsa (see below for recipe). Grilled spinach. Water.
11:00pm - 2 gluten-free corn tortillas, fresh made salsa from HEB, 1 sliced avocado. Water.
1:00am - Bedtime
Chocolate Mint Shake- 1 serving of protein powder, 1 scoop of cocoa powder, 1/2 cup unsweetened almond milk, 1/2 cup coconut milk, chopped mint, cacao nibs (optional). We did not care for this shake. We kept adding stuff to try to make it better . . . but not to a lot of luck.
Workout - I had limited time in the gym so I made sure my heart rate was up the WHOLE TIME and I got some weight training in. I used the following workout model: 10 minutes on elliptical machine set on "interval" with resistance changing every 2 minutes to get heart rate up. 10 minutes of weights, 12-15 reps of each exercise, with little to no rest between: bicep curl, tricep pull down, lat pulldown, chest press, shoulder press with step-ups (step up on block/step/bench, then press weight above head with one arm. 12 reps, then switch leg & arm), row, chest fly, and 30 crunches on a stability ball. 10 minutes on stair master with the following pattern: 1 minute slow climb, 1 minute slow climb with glute kick backs (kick your leg straight back and squeeze your butt before stepping up), 1 minute slow climb, 1 minute high knees (raise knees up towards chest before stepping up), 1 minute slow climb, 1 minute sideways climb with left side forward (just what it sounds like - climb the stairs sideways. You should feel it in your hips & inner thighs), 1 minute slow climb, 1 minute sideways climb with right side forward. 5 minute cool down. Stretch. Burned about 400 calories in 30 minutes. Protip - By putting a little cardio before your weights, you ensure your heart rate will stay up so you're building muscle AND burning fat. Great for those with a time crunch!
Cucumber Salad - 1 cucumber, 1/4 onion, 2 tsp. white vinegar, 1 tsp. water, black pepper & salt to taste. Toss veggies in dressing and enjoy! I made mine the night before and it tasted great! I found this recipe online but it makes quite a few servings. I cut it down and modified it a little to make just one serving for me. http://www.yummly.com/recipe/Cucumber-Salad-MyRecipes-244508?columns=4&position=9%2F45
Corn and Peach Salsa - Pre-made pico de gallo (or you can make your own, it just takes longer), sliced peaches, sliced corn, lime juice. Mix. Serve cold.
So a few things to address before I sign off for the day. 1 - You'll notice I didn't snack between lunch and dinner. I just wasn't that hungry! Granted, I had a very filling lunch. But I also made sure to snack after my workout so I wasn't ravenously hungry when lunch came around. (I'll talk more about the importance of post-workout snacks another day.)
However, I DID snack around 11pm. I knew, even while fixing the snack, that this probably wasn't a good idea, but we had eaten dinner really early and then went to a movie. It was really hard not to snack during the movie, not because I was hungry, but because it was habit. Instead, we sipped on a sparkling water with lime slices. Luckily, the movie was a quote-along, and it was Pulp Fiction, so we didn't lack for things to do! So when we got home from the movie, I was kinda hungry and decided to have a snack. For some reason, I felt like I DESERVED it for turning down munchies at the movie theater. I have no idea where this mindset comes from, but I need to further investigate it. Because then, of course, I ate, my body got energy, and I was up until 1am. UGH. This is so important to remember - eating late makes you stay up later which messes with your whole sleep cycle. Just look at how long I was awake yesterday! That's not normal! So, IF you get the urge to snack at night, make sure it's a small snack. I bought some kernels to make homemade popcorn, and I think I may do that next time. Popcorn, especially when you season it yourself, is a great snack that makes you FEEL like you're eating a lot, without really taking in a lot of calories.
Today had some ups and downs, but I am still proud of myself (and Ryan!) for skipping out on the movie theater snacks. And I'm proud that I got a little workout in today!
Check back tomorrow! Love, harmony and health to you!
Tuesday, November 12, 2013
Clean Eating - Day 8
Hey friends!
Here we are in week 2. This week's focus (besides continuing the diet) - workouts! Unfortunately today, because of the fact that my boyfriend and I share a car and our schedules for the day, I could not make it to the gym. However, did I let that keep me from moving and burning extra calories? You best believe it did NOT!
This morning I had my first experience with the Austin area metro bus system. I took the bus to work like a true city dweller! Because I took the bus, I had to walk from my place to the bus stop, and then from the bus drop off stop to my work place. Overall, that added an extra 30 minutes or so of walking to my day. I still took my 30 minute walk at lunch, so between the two of them, I still burned more calories than I would in a "regular" day. And I can tell you now that I was hungrier than usual between lunch and dinner. I still ate a very filling lunch and had my usual shake for breakfast. But because I burned some extra calories, my body processed that food faster. I wasn't famished, but it was a good little indicator that I did a little extra work today. So let me restate AGAIN for all you who don't have a gym membership but want to make a change - every little bit helps. I promise!
Tomorrow I plan to put in a good sweat session at the gym!
Here's the food log for today:
7:30am - Chocolate Banana Protein Shake (see below for recipe)
20 minutes walking from home to bus
10 minutes walking from bus to work
12:00pm - Leftover Shrimp Cakes and Roasted Vegetables (see Day 7 post for recipes)
30 minute walking break at work
3:00pm - Blueberries, Almonds
7:00pm - Homemade Chili (see below for recipe)
9:00pm - Homemade Cucumber Chips (see Day 2 post for recipe)
Chocolate Banana Protein Shake - 1 serving protein powder, 2/3 cup coconut milk, 1/3 cup cold pressed black coffee (this is a coffee concentrate, if you use regular coffee use 1 cup), 1/2 a sliced banana, 1 tsp of cocoa powder. Add stevia if needed. We REALLY like this shake. It has a great sweetness and covers up the flavor of the protein powder really well.
Homemade Chili - 2 lbs. ground beef (93% lean), Carroll Shelby's Chili Kit, 14 oz. can diced tomatoes, 8 oz. can tomato sauce. Put in crock pot on high and cook for 3 hours or until desired taste. **Important to note that we left out the masa flour from the chili kit. This chili kit has all its spices separated into bags so you can choose to leave the flour out or not. Very handy! This made about 4.5 servings, and we topped it with freshly sliced onions. Super delicious! If you want to get creative, add some other freshly cut veggies like tomatoes or bell peppers. The best way to keep from getting bored is to get creative with your recipes!
That's all for today. If you have ANYTHING you specifically WANT me to blog about, please let me know! Leave a comment below, hit me up on facebook or shoot me a text. Til tomorrow - love, health & harmony to you!
Here we are in week 2. This week's focus (besides continuing the diet) - workouts! Unfortunately today, because of the fact that my boyfriend and I share a car and our schedules for the day, I could not make it to the gym. However, did I let that keep me from moving and burning extra calories? You best believe it did NOT!
This morning I had my first experience with the Austin area metro bus system. I took the bus to work like a true city dweller! Because I took the bus, I had to walk from my place to the bus stop, and then from the bus drop off stop to my work place. Overall, that added an extra 30 minutes or so of walking to my day. I still took my 30 minute walk at lunch, so between the two of them, I still burned more calories than I would in a "regular" day. And I can tell you now that I was hungrier than usual between lunch and dinner. I still ate a very filling lunch and had my usual shake for breakfast. But because I burned some extra calories, my body processed that food faster. I wasn't famished, but it was a good little indicator that I did a little extra work today. So let me restate AGAIN for all you who don't have a gym membership but want to make a change - every little bit helps. I promise!
Tomorrow I plan to put in a good sweat session at the gym!
Here's the food log for today:
7:30am - Chocolate Banana Protein Shake (see below for recipe)
20 minutes walking from home to bus
10 minutes walking from bus to work
12:00pm - Leftover Shrimp Cakes and Roasted Vegetables (see Day 7 post for recipes)
30 minute walking break at work
3:00pm - Blueberries, Almonds
7:00pm - Homemade Chili (see below for recipe)
9:00pm - Homemade Cucumber Chips (see Day 2 post for recipe)
Chocolate Banana Protein Shake - 1 serving protein powder, 2/3 cup coconut milk, 1/3 cup cold pressed black coffee (this is a coffee concentrate, if you use regular coffee use 1 cup), 1/2 a sliced banana, 1 tsp of cocoa powder. Add stevia if needed. We REALLY like this shake. It has a great sweetness and covers up the flavor of the protein powder really well.
Homemade Chili - 2 lbs. ground beef (93% lean), Carroll Shelby's Chili Kit, 14 oz. can diced tomatoes, 8 oz. can tomato sauce. Put in crock pot on high and cook for 3 hours or until desired taste. **Important to note that we left out the masa flour from the chili kit. This chili kit has all its spices separated into bags so you can choose to leave the flour out or not. Very handy! This made about 4.5 servings, and we topped it with freshly sliced onions. Super delicious! If you want to get creative, add some other freshly cut veggies like tomatoes or bell peppers. The best way to keep from getting bored is to get creative with your recipes!
That's all for today. If you have ANYTHING you specifically WANT me to blog about, please let me know! Leave a comment below, hit me up on facebook or shoot me a text. Til tomorrow - love, health & harmony to you!
Monday, November 11, 2013
Clean Eating - Day 7
Welcome back!
We are just about in week 2 of this little challenge. I'm 1/3 of the way through! That seems insane to me. I had some very real doubts in my head when I first started this thing. I thought I might make it 2 days. But shockingly, it has not been that hard.
About a year and a half ago, I tried the paleo diet to begin to prepare for my sister's wedding. For those of you that don't know, the paleo diet is based on our paleolithic ancestors. They ate foods that naturally exist without chemical additives. Basically, meat, vegetables, fruit, and nuts. So, it is basically what I am doing right now. However, the paleo diet is designed for long term sustainability. It allows things like honey, soy sauce, and wine in moderation. When I tried this diet, I would go about 4-5 days sticking to it, and then the weekend would hit and I would fall off the wagon. Mostly because of alcohol. Let me explain - it's not as though I would drink a ridiculous amount. BUT I would drink enough to make me think, "These potato chips are ok, right?!" And then it just went downhill from there. I really enjoyed the paleo diet. But the "in moderation" allowances just lead me down the wrong path. Which is why I decided to set strict guidelines for myself this time. Those of you that know me know how much I LOVE my wine. Don't think for a minute I am going to give it up forever!! But I definitely need to limit my intake, especially while I'm trying to lose weight. Once I get to a goal weight, maintaining it will be easier than losing (not easy, mind you, but easiER). Strict guidelines are what I need right now.
So anyway, when I was doing this paleo thing, I came across a bunch of delicious recipes. We've been using a lot of them already (turkey sausage & spinach scramble, sweet potato hash, chick fajita salad, chicken curry, crock pot pork loin). That has made it SO much easier to stay on plan. We're not eating baked chicken and broccoli every day. Who could do that every day? We are eating delicious things and we don't feel like we're depriving ourselves. That is always the secret to a diet that works. That's why so many people enjoy Weight Watchers! It allows you to make smart decisions and treat yourself in different ways. (Weight Watchers is something I have been successful on in the past. If you don't think this paleo diet will work for you, I highly suggest Weight Watchers.)
Now, on to the food log for the day:
7:00am - Wake Up
7:45am - Apple Cinnamon Protein Shake. Water.
11:30am - Larabar. Iced tea sweetened with stevia.
12-1pm - "Hiking" outside (I use the term hiking loosely. It was definitely hilly with rocky terrain. But there wasn't a mountain involved. As an east Tennessean, I feel like I must mention this.) Because of the hills, I got some interval training in this workout. Make sure you do something to get your heart rate spiking every few minutes when you're working out. A stagnant heartrate is not the most time efficient way to get your heart healthy or to burn calories. I'm ALL about time efficiency in the gym - who has 2 hours a day to spend??
1:30pm - Leftover meatballs and marinara sauce over spaghetti squash (see Day 5-6 post for recipe). Water.
6:30pm - Shrimp cakes & roasted vegetables. (See below for recipe). Water with lime wedges.
11:00pm - Bedtime
Shrimp cakes - This recipe is DELICIOUS. I highly recommend it. The more seafood you can eat on this diet, the better, because it's lower in fat and still amazing. It's kind of long to type out, so please check it out here: http://www.paleoplan.com/2009/12-31/shrimp-cakes/ (This is a great online paleo cookbook resource, by the way!)
Roasted Vegetables - Chop mushrooms. Mince 1 clove of garlic. Saute in pan with olive oil over medium heat until mushrooms start to soften. Add 1 diced red or yellow bell pepper and 1 sliced zucchini. Saute until soft. Remove from heat, toss in chopped basil, lemon juice, salt and pepper. Serve hot. (Feel free to use whatever vegetables you want! These are just suggestions.)
Starting today, I will be adding gym visits or walks/runs to my daily routine as much as possible. I'm shooting for at least 4 days per week. I'll be posting Keep checking back and stay tuned to what I'm doing!
That's all for today! Love health & harmony to you!
We are just about in week 2 of this little challenge. I'm 1/3 of the way through! That seems insane to me. I had some very real doubts in my head when I first started this thing. I thought I might make it 2 days. But shockingly, it has not been that hard.
About a year and a half ago, I tried the paleo diet to begin to prepare for my sister's wedding. For those of you that don't know, the paleo diet is based on our paleolithic ancestors. They ate foods that naturally exist without chemical additives. Basically, meat, vegetables, fruit, and nuts. So, it is basically what I am doing right now. However, the paleo diet is designed for long term sustainability. It allows things like honey, soy sauce, and wine in moderation. When I tried this diet, I would go about 4-5 days sticking to it, and then the weekend would hit and I would fall off the wagon. Mostly because of alcohol. Let me explain - it's not as though I would drink a ridiculous amount. BUT I would drink enough to make me think, "These potato chips are ok, right?!" And then it just went downhill from there. I really enjoyed the paleo diet. But the "in moderation" allowances just lead me down the wrong path. Which is why I decided to set strict guidelines for myself this time. Those of you that know me know how much I LOVE my wine. Don't think for a minute I am going to give it up forever!! But I definitely need to limit my intake, especially while I'm trying to lose weight. Once I get to a goal weight, maintaining it will be easier than losing (not easy, mind you, but easiER). Strict guidelines are what I need right now.
So anyway, when I was doing this paleo thing, I came across a bunch of delicious recipes. We've been using a lot of them already (turkey sausage & spinach scramble, sweet potato hash, chick fajita salad, chicken curry, crock pot pork loin). That has made it SO much easier to stay on plan. We're not eating baked chicken and broccoli every day. Who could do that every day? We are eating delicious things and we don't feel like we're depriving ourselves. That is always the secret to a diet that works. That's why so many people enjoy Weight Watchers! It allows you to make smart decisions and treat yourself in different ways. (Weight Watchers is something I have been successful on in the past. If you don't think this paleo diet will work for you, I highly suggest Weight Watchers.)
Now, on to the food log for the day:
7:00am - Wake Up
7:45am - Apple Cinnamon Protein Shake. Water.
11:30am - Larabar. Iced tea sweetened with stevia.
12-1pm - "Hiking" outside (I use the term hiking loosely. It was definitely hilly with rocky terrain. But there wasn't a mountain involved. As an east Tennessean, I feel like I must mention this.) Because of the hills, I got some interval training in this workout. Make sure you do something to get your heart rate spiking every few minutes when you're working out. A stagnant heartrate is not the most time efficient way to get your heart healthy or to burn calories. I'm ALL about time efficiency in the gym - who has 2 hours a day to spend??
1:30pm - Leftover meatballs and marinara sauce over spaghetti squash (see Day 5-6 post for recipe). Water.
6:30pm - Shrimp cakes & roasted vegetables. (See below for recipe). Water with lime wedges.
11:00pm - Bedtime
Shrimp cakes - This recipe is DELICIOUS. I highly recommend it. The more seafood you can eat on this diet, the better, because it's lower in fat and still amazing. It's kind of long to type out, so please check it out here: http://www.paleoplan.com/2009/12-31/shrimp-cakes/ (This is a great online paleo cookbook resource, by the way!)
Roasted Vegetables - Chop mushrooms. Mince 1 clove of garlic. Saute in pan with olive oil over medium heat until mushrooms start to soften. Add 1 diced red or yellow bell pepper and 1 sliced zucchini. Saute until soft. Remove from heat, toss in chopped basil, lemon juice, salt and pepper. Serve hot. (Feel free to use whatever vegetables you want! These are just suggestions.)
Starting today, I will be adding gym visits or walks/runs to my daily routine as much as possible. I'm shooting for at least 4 days per week. I'll be posting Keep checking back and stay tuned to what I'm doing!
That's all for today! Love health & harmony to you!
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