Hi there! A week has passed since I had my initial meeting with Roger at http://eatrightfitness.com/ So what was the plan? Well here are the results. Drum roll please….OK that’s cheesy. Moving on.
After meeting in person, and talking about my goals, Roger sent me a menu and workout plan to get started with. As part of the initial consultation I got two weeks of unlimited emails, texts and phone calls to him for any questions, concerns or changes I wanted to make to both plans. I won’t post the actually plan he gave me, he does make a living doing this, but I will show you what I came up with for my meals based on the guidelines he sent to me, and I’ll share my journey and information that I gain as a result.
It’s a lot of food. I’ve read and heard this before about healthy meal plans and thought, OK whatever, that’s a load of baloney (my least favorite food in the world), but it’s actually true. Looking at the menu guide I have to say I was a bit overwhelmed . I had to take the guide, make a menu, and switch it over to a grocery list. I’m sure if I emailed Roger about needing help, he would have done so, but I wanted to see if I could do it on my own.
Breakfast for me is one whole egg, three egg whites, a piece of toast with a teaspoon of creme cheese and half a cup of fruit. Most mornings I had a protein shake made by https://www.premierprotein.com/ instead of the eggs. That’s a lot of eggs and I was having trouble getting through it all. Also I’m super pressed for time and the shake was the easiest and most convenient. Surprisingly, he told me that I could keep having my iced latte because it doesn’t have a lot of sugar and extras. I make a homemade decaf iced latte with three shots of espresso and 2% milk. That’s it.
Lunch that week was 4 ounces of chicken breast, a medium salad with 2 tablespoons of fat free dressing and half a cup of quinoa. Yep carbs are in my plan for breakfast and lunch but not for dinner. I’m glad the carbs are there for many reasons.
Dinner is 6 ounces of chicken breast, fish and lean steak along with 2 cups of non starchy vegetables. Wait what? I didn’t know there was a difference in vegetables. http://healthyeating.sfgate.com/starchy-vs-nonstarchy-vegetables-1764.html
Morning snack was twelve almonds and half a cup of strawberries
Afternoon snack was half a protein bar and half a cup of fruit. I tried several of the Quest protein bars but only the chocolate chunk was bearable. I liked the MusclePharm combat bars the best so I’m switching to those. The bars are high in protein and low in carbs.
After Dinner snack is 100 calories of whatever I want. I don’t know what that is really yet. I didn’t do it this week. I’ve gotten into the habit of not eating desert.
Stress apple was eaten on the way home.
Weekend I’m to relax the diet. Have a few meals of what I want. I know this, and the dinner snack, are behavioral tactics so that my mind doesn’t freak out about never getting to eat the forbidden foods.
Recap- tons of food. Oh my!
Exercise is strength training in the morning with the True Beginner series from DailyBurn. He liked that I was doing those and told me I could keep doing them. And then 30 minutes of cardio in the evenings. Wow another 30 minutes? I was struggling just to do the morning ones. For that one I either walked outside or walked on the treadmill.
So that’s the plan, but how did I do? This blog is getting long so please stand by as I fire up another post.
Until then, Eat Well and Prosper!
This week is going to be another set of the same plus one different goal. I’m pretty stubborn so it may be harder than it looks on paper. Last week went well. Surprisingly just adding one more work out a week was more challenging than I thought it would be, but I made it happen.
Goal 1– Continue working out 5 days a week-
Goal 2– Meet up with my newly hired dietitian/trainer Roger Adams who can be found here- eatrightfitness and listen to what he says
Goal 3– Eat a veggie snack- I’m hoping Roger can help me figure out how to do this
Another quick and simple set of goals. After meeting with my dietitian I’ll probably have some fresh goals to add
Diet or lifestyle? That is the question. A couple of weeks ago I attended some training, and one of the guys in the class was a Keto diet success story. He wasn’t a pusher of the diet, thank goodness, but when asked about how he lost the weight he promptly pulled out before and after pictures and talked highly about the diet. I’ve never subscribed to the popular diet plans, mostly because of the issue where you do see results for a while, but then once you stop eating that way you gain back the weight plus more. I did do some research on the diet and found out that it actually had been introduced back in the 1920s, way before the Atkins diet came out. I guess now it’s coming back, like old fashion styles do.
During my research I found many people who this diet into a lifestyle change. Sighs… I just don’t understand how it’s sustainable, but I can’t say much because I haven’t tried it. Wanting to get back into cycling, and having “bonked” before- this is what happens when you deplete energy that comes from carbs and get dizzy and damn near pass out- I don’t think this is the right fit for me due to the lack of carbs in the diet. What I do know is that whatever I’ve been trying to do all these years, all on my own, reading books and researching how to lose weight, isn’t working for me. So what have I decided to do about it? Diet or lifestyle? I’ve decided to hire a dietitian/trainer to help me on my change in lifestyle journey.
His name is Roger Adams, and in future posts I will refer to him as simply Roger, mostly due to the fact that I can never spell dietitian correctly. He not only does nutrition training he also does physical training as well, so I’m really happy about that. There’s so much more about him on his website eatrightfitness
We had our initial 15 minute consultation, which I felt went great, and our first meeting is this Tuesday afternoon. I’m so excited to meet him and see where we go from here. I’ve already filled out a questionnaire that asked some challenging questions such as list three short term goals along with dates that you want to accomplish. Next week I’ll be sharing with you how it goes and explain what the next chapter in my life will look like. I’ve already told my friends and work peeps and they are anxious to see what progress I can make. A lot of things in my life will change, and I’m going to face many challenges. For instance right now. It’s Mother’s Day and my mom- in-law wants fried chicken, so I’m searching the internet to see if there’s some healthy options out there. This means I’ll be inconveniencing those around me to eat the healthy things I need to eat.
Regardless of what’s to come, I’m ready for this and anxious to get started. For all the mothers out there, Happy Mother’s Day. You are shaping what the future will look like through your kids. Hold them close and love them.
Check in next week to see how my meeting with Roger went.
Until then, Eat Well and Prosper!
I’m running a little late on posting my goals of the week. We went to go see the Avengers movie on Sunday and also got caught up getting prepared for the week. Great movie. Not saying anymore. I don’t do spoilers. YAY!
Last week I spent a week in a training center and one of the people in the class was a success story with doing the Keto diet. He showed us pictures and showed great will power with the food that was provided. I thought about him quite a bit. He believed in the plan because it had and still is paying off for him, but I don’t do fad diets. Actually that plan was created in the 1920s, but still. Anyway, it got me thinking. Doing it my way hasn’t provided the results I’ve desired, so maybe going at it alone just doesn’t work. So my solution is going to show up in my goals for the week below so stay tuned.
Goal 1– Work out 5 days a week- I’ve been pretty successful doing 4 days a week and I believe I can do this. I’m on level 2 of the Daily Burn True Beginners course, and its hard, but I can feel my legs and core getting stronger which I like.
Goal 2– Check into seeing a dietitian- I found a dietitian/ trainer that’s near by and scheduled a 15 minute phone consultation for Wednesday at 3pm CST. I’m excited to see how this goes. I hired a dietitian a long time ago, but that has been ages. If the phone consult goes well I’m going to go forward with the initial visit that gets me a tailored meal and workout plan and support afterwards.
Goal 3– Eat a veggie snack- I’m super stubborn and not letting this slide. I still don’t have an answer but I’m working on it.
Quick and simple this week. I can’t wait to share with you how the dietitian meeting turned out so make sure to tune in next week.
Until then, Eat Well and Prosper!
Casting stones is something we all do to some extent whether we want to be honest with ourselves or not.
“Look at that person smoking. Just put it down and stop. That’s all it takes.”
“Man, getting a flat so soon? I’d just quit.”
These are things that have been said to me. It’s been more than a decade since I’ve smoked, and the second comment was made when my bicycle had a flat just one mile into an eighty mile ride. That one was rough. People kept passing by snickering and pointing and making horrible comments. I finished that ride but their comments were demoralizing and really hurt.
And even though I know how comments like that can hurt, I’ve caught myself doing it too. I’ve found though, that if you turn the comment back on yourself, you may find things out about yourself that needs fixing. For example, the most common place for me to cast stones is while watching the show My 600 Pound Life. Sure, they can’t hear me so what’s the harm right? Uh… no. I can hear me. I’ve found myself saying things like, “Why are you eating that? Don’t you know you are killing yourself?” For this person it may be true. The doc is always telling them that they don’t have much longer to live if they stay at this weight, but couldn’t this apply to anyone of any weight? Not just someone who is 600 pounds? I mean, how many useful calories are there in a pint of ice cream? And don’t say, “Hey, there’s milk in there.”
Ever since that revelation dawned on me I’ve turned the question back on myself when I’m eating badly. “Why are you eating that? Don’t you know you are killing yourself?” I’ve noticed that it reminds me of something back when I used to smoke cigarettes. I remember going to bed and asking myself, “Why did I smoke so many cigarettes today? I feel horrible. Why do I keep doing this?” And then then next morning the first thing on my mind was getting outside so that I could smoke a cigarette. It makes no sense. Smoking is an addiction and you can get caught in a logical loop that gets you nowhere when you try to solve the question. Addictions aren’t logical. Recently I’ve started asking myself at night why I ate like I did that day and that reminded me of my smoking days.
Maybe this is the way to battle my love of food. Treat it like my smoking addiction. The idea alone tires me out. It’s a hard road full of mental arguments. For me, quitting smoking was 20% physical addiction and 80% mental addiction. I had to figure out what made me want to smoke and decide what I could do in place of smoking. I smoked because I was bored, it was time to smoke (work breaks), I was angry or frustrated, I was driving, I deserved it as a reward, and of course the popular one, after sex. With smoking I replaced the cigarette with a drink of water and imagined that the drink of water was cleansing my body. With each drink I was getting healthier. Hey, it worked.
So what are my triggers to eat? And what can I do in place of eating? I’m going to work on listing these out this week and post them along with my plan next week. I’m also going to do some research as well. I’ve realized that even though I’m not 600 pounds, that I too am killing myself with food and that I have a long road of mental re-programming, but it feels good to have a plan that seems to click for me.
If you catch yourself casting stones this week, try turning it back around, and see if you learn something about yourself. How can you use that to improve?
Eat Well and Prosper!
There are mornings where I don’t have time to assemble my lunch. Normally lunch consists of chicken that we grilled on the weekend, veggies and quinoa. Here lately though, we haven’t even had time to even grill the chicken. When this happens I need something quick to grab out of the fridge or freezer to stuff into my lunch bag. I’ve eaten Lean Cuisine’s before in desperate times, but usually end up hungry in an hour. The sodium in these are also sky high. I’ve even tried the Perfect Fit meals that are refrigerated and vacuum sealed. They were just ok and many times the chicken was so dry I could barely get it down.
I had all but given up on finding something healthy, and already prepared, until one day I walked down the frozen aisle looking for something else and found a bunch of meals from a company called EatingWell. They are also vacuum sealed and have a cut out in the box so you can see the ingredients, which looked really fresh and yummy. Intrigued, I took one out of the freezer and turned it over to see what the calories were and was pleasantly surprised to find it was just 300 calories. I blinked a couple of times to make sure I was seeing it right -I’ve had some trouble with my contacts lately- and read the same 300 calories. The sodium was also half of what the Lean Cuisine meals were. Convinced this was just luck of the draw I checked out three more and the highest calorie count was 350. This was perfect for my calorie limit for lunch so I grabbed two different ones.
Now, yes they checked out on nutrition and calories, and they looked great in the box, but what would they actually taste like? The first one I tried was Korean Inspired Beef and it was fantastic. I hesitated on writing a blog post because again this could be luck of the draw. Excitedly I pulled out the Creamy Pesto Chicken meal from my freezer, stuffed it into my amazing lunch kit, and ran off to work. I have to say this meal was just as good as the first one I ate. Lunch was a blissful 310 calories, 22 grams of protein and only 4 grams of sugar and 450 mg of sodium. The freshness of the food that shows through the little window of the box even remains fresh looking after heating up and tastes so fresh when eating it. Below are some pictures of what the meal looks in the box, out of the box before microwaving, and lastly after heating. I’m so excited to have found these. I encourage you to try them out.