Tag Archives: diet

Food journal: the beginning

I mentioned this morning that I was starting a new plan. The plan consists of eating mostly vegetables and lean protein. I’m not counting calories or macros because in my experience doing these things tends to exacerbate my binge eating disorder. So, without further ado – here’s what I’ve eaten today. 

Woke up: around 7-7:30am

Breakfast (around 8:30am) : 1/2 cup egg whites, 1/4 cup shaved Brussels sprouts, squirt of ketchup, 1/2 grapefruit with 1 packet of stevia in the raw 

Taught Body Pump 10am-11am

Post workout Snack (11:30am): venti cafe americano 1/2 grapefruit with 1 packet of stevia in the raw, 1 cup quinoa salad with cranberries and cashews

Lunch (3:30pm): shrimp, eggs, salsa, and shaved Brussels sprouts mixed together in salad boats and two organic carrot sticks  

 

Dinner (7:20pm): 1 yellow pepper stuffed with shredded chicken, onions, green peppers, and black beans, topped with shredded taco cheese and 2tsp guacamole

 

  1. Snack (9pm): 1 med banana with 1tbsp nut butter 

Thoughts:

As I round out my day, I reflect on what I’ve eaten today and how I’ve felt. I feel like I could add more veggies to my meals – but I wasn’t really hungry. My main carb sources were eaten before and after my workout and I felt good throughout. I didn’t feel overly hungry or feel the need to search for food. My only real craving was for the banana but mostly because I’ve walked past them all day. I stayed pretty busy most of the day despite being home. I sold some clothes online and washed dishes. I also spent some extra time playing with the pups and laughing at Louie (my cat) who decided it would be fun to fall asleep in my laundry basket  

 Silly boy.
It’s been an overall good day with no real thoughts of binging. My focus has shifted from needing something to work towards – some event, competition, race, etc – to wanting to lose some extra weight to be happy with my own body and be healthy. I feel this will both be good for myself but also for my clients – to see that I’ve struggled but have managed to focus on myself and heal myself before putting any extra or excess stress on my system by doing anything drastic to lose weight for some other reason other than health!

Do you struggle with finding a balance between weight loss for health and weight loss for some idea body image?

What is your favorite healthy recipe?

What is your favorite vegetable?

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Spending the day with my pups & new diet plans

Today has been a pretty standard day – woke up, walked the dogs, watered the Christmas tree πŸŽ„, and ate breakfast. Breakfast wasn’t too standard though … I’m trying someone “new”!!

 

Breakfast today was 1/2 cup egg whites, 1/4 cup shaved Brussels sprouts, 2tbsp shredded taco cheese, 1/2 grapefruit, and a packet of stevia in the raw. This “new” plan I’m trying seems so obvious – focusing on eating mostly plant based foods, some lean protein, and limiting high carbohydrate processed foods – but as someone who has been trying to recover from binge eating disorder it’s taken a lot for me to get to basics rather than trying to yo yo my way  back to a healthy weight. 

As I mentioned, the basic principle to this plan – which is “the skinny” but I won’t call it that because of the implication of that word – is to eat whatever you want, BUT you must have a serving or two of vegetables before. The idea is that you fill up on veggies, then lean protein and by the time you get to the carbs you may take a bite or two but you’re too full to finish. As you can imagine this is a bit more complicated than that and that’s why there’s a book about it – but I guess the point here is that I tend to make nutrition so much more complicated than it has to be.  

 
The book describes different options and gives a very clear discription of how to eat  – and surprisingly it is a lot of volume. What really got me what just that – the volume! I’m what you’d call a volume eater – I’ve never done well with diets or nutrition plans that are super restrictive. What has drawn me to this book is the simplicity – and the statement that you can literally eat as many vegetables as you want – fill up on veggies, then lean protein – snack on veggies all day – you can never eat enough veggies. 

Now, the drawback for me is that I am not a huge fan of veggies, but I’m open to learning how to cook with different vegetables and maybe I can learn to like something other than green beans and Brussels sprouts! 

As you can imagine the plan is pretty low-carb for the first phase – but if you ask me, I feel that if you listen to your body you can play around with the carbs. What I like about it is there’s no need to count – eat as many veggies as you’d like – you can probably eat an entire cup or two of veggies and be full and only accumulate 30-50 calories where the same cup or two of cake would be 300-500 calories (or more) and you’d be hungry right away.

As I get further into eating more veggies I’ll try and post some recipes, if you have a favorite recipe please share below!! 

On another note I’ve made it a priority to spend time with the fur kids  …

 
Played tug of war with charlie and even got Louie to play a bit with the laser pointer (Louie doesn’t usually play with me much).

 
Miley has never been a big fan of playing with others, so she’s just been hanging out by my side as I’ve enjoyed some play time with the boys.  

 

The rest of today is pretty much going to be full of relaxing and enjoying my last day off before the week starts – it’s really freeing to know I can begin a healthier eating style without a whole lot of stress – recovery isn’t easy but it’s much easier when there’s less emphasis on what you can and can’t have and more emphasis on eating more healthfully!


What are your plans to get back on track after the holidays? Why wait?

What are your favorite vegetables? Share your recipes!

 Do you struggle with an eating disorder? Have you had trouble staying true to a healthful diet plan due to your history? My dogs help keep me calm – what do you do to take the pressure off of yourself?

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Diet & workout plan

In an effort to be completely transparent, I want to share with you my plan for the next 7 weeks. My powerlifting comp is approaching a bit faster than I thought and my weight has been pretty stagnant – mostly because I have yet to really do the plan I set up. (Funny how that works 😜).
Since I have been working some weird hours, my diet has been less than ideal – so this week I have set into place an easy to follow plan that allows me to pick and choose what I want for the most part as long as it fits the description. This diet will bring me in around 1500 calories, with a plan to get to 1350 at my max defecit (rest days) and 1800 cals on super heavy days. I’ve started with two days of 20 minutes of fasted cardio with the option to increase if after a week or two my weight stagnates. 
The plan is as follows:

  
 

With my workout schedule looking something like this:

  
  

I may have a Chobani flips instead of a protein shake (because they are yummy), or 1/2 portion protein and veggies in that place just because I literally can’t stand drinking protein shakes, but I will make an effort for this to be the plan at least for week 1 and then plan to increase or decrease depending on how I feel. As far as my workout schedule, I know it’s a bit much, but my body is used to this kind of volume, and when I decrease the volume I start to gain – so I will have to just do what feels good and take an extra day off here and there depending on how I feel. If I feel good I will go straight through. As long as Monday, Wednesday, Friday continue to be my 5×5 squat, chest, DL (deadlift), then the rest will depend completely on how I feel! 
Stay tuned as I update ya’ll on progress! Ps- I have 4 days left of my cleanse – so don’t worry I’ll post an update once it’s done! It’s taken a few extra days because I’ve worked some overnights which wind up making me eat weird and take supplements at weird times so it spread out the cleanse a bit πŸ’ͺ🏼❀️
 

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10 Day Cleanse starts Now!

I’ve posted about this before: the AdvoCare 24 day challenge; but I haven’t been really consistent with posting results or progress. I’ve had a new cleanse laying around and I’ve been trying to decide when to do it but this morning I woke up after being in an M&M, thanksgiving foods, and pie coma for three days and decided that it was time for that cleanse. 

I was doing really well with IIFYM even though I’m not a huge fan, I figured I’d try it – but after 6 days of not losing 1lb followed by thanksgiving madness and working an overnight (which always throws me off) I figured it was time for that cleanse. 

This morning I started by weighing in and taking photos and then had the probiotic, catalyst, and spark, followed by (a half hour or so later) a chocolate peanut butter meal replacement shake and unflavored fiber drink. 

Current Weight: 172lbs

Goal weight: 156lbs (must be under 158 for powerlifting meet)

Goal for 10 day cleanse: 165lbs. There’s at least 4lbs of water/inflammation from thanksgiving since i haven’t been drinking water and before thanksgiving I was 168lbs. So there’s no reason I can’t lose that + 3lbs. Then the goal will be to lose 10lbs or so befor January 23rd! 

Follow along as I post my #weightlossjourney and my #journeytoPowerLifting lol 

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