Tuesday, July 12, 2022
Let’s talk about what I’m doing to try to be healthier these days! I have lots of Eating Lately posts – just go to my search bar – but today’s post will include some other things and be a little bit different I hope.
First of all, I have started taking one of these Ashwagandha gummies in the evenings. According to the bottle, you can take up to four a day, but I am just doing one. I feel like I’m sleeping pretty soundly and waking up less. This could be in my head? They taste amazing.
I purchased Redmond’s real salt at Whole Foods. I am trying to get used to it; it doesn’t taste as salty as I am used to.
I added electrolyte water to my daily routine. I also picked this up at Whole Foods.
I like that they also had some individual sticks to try out different flavors. I think I like blue raspberry the best, but they are all good.
Ok, so I firmly believe that to lose weight it is 80% diet and 20% exercise. I started my getting healthy journey with just the eating part of it. I then added walking after I had lost some weight. If you exercise but don’t change your diet, you probably will not lose. I have done this, so I know.
In the last year, I have learned so much more about nutrition. I knew a fair amount before and I knew what I needed to do, but I just didn’t have the mental discipline to make it happen.
One of the things that I firmly believe is that women are not getting enough protein. We need about 30-40 grams of protein per meal.
This is 30 grams:
It is about a cup of chopped chicken. I used to think I was being healthy by ordering the “vegetarian sandwich” or the entree without meat. I think this left me unsatisfied which led to snacking.
There are lots of ways that I get my protein: grilled chicken, ground turkey, turkey sausage, eggs, fat free cottage cheese, my protein shake, high protein yogurt, high protein granola in said yogurt…
I highly recommend these breakfast sausages:
My low carb egg casserole with the sausages. The egg casserole has 6 eggs, fat free cottage cheese, and then with the sausages you are getting a good amount of protein.
Black beans are another way I get some protein. I usually have black beans a few times a week in one of my burrito bowls. I like this boxed container I found at Whole Foods but I always have a few cans on hand in my pantry.
Fajitas at your favorite Mexican place are a great way to get that protein. I prefer just chicken and shrimp, but this order also had some chorizo. I skip their rice and beans and use my own cauliflower rice at home or I just do without at the restaurant. Now, I could totally have some rice if I wanted, but it’s not something that I really love.
Recent “sub in a tub” for lunch:
This was just lettuce, turkey, cheese, pickles, banana peppers, and a simple olive oil dressing with italian seasonings. I have been trying to have one salad a day with protein on it. If you don’t have the protein, you won’t be full and will start looking around for more food!
My green beans got a little overcooked, but this is just already cooked grilled chicken, cauliflower rice, buffalo sauce, and a homemade ranch dressing.
The most important condiments/sauces in my repertoire:
buffalo sauce, mustard, fat free sour cream, plain non-fat Greek yogurt, lemon juice (the big bottle), lime juice (the big bottle), soy sauce, Pam spray, avocado oil, olive oil, and water. I add water to so many of my sauces to thin them out.
A recent meal of zucchini noodles/zoodles. I bought a little hand held contraption years ago called a “vegetti” where you insert your zucchini and spirals come out. I added Trader Joe’s turkey meatballs (not good – make your own!) My friend Kim gave me this amazing recipe and I have used it in italian cuisine and I have added buffalo sauce. They freeze well, too!
I have found that some Asian sauces are pretty low in calories and you really don’t need much.
My beloved protein shake/iced coffee:
The low carb egg casserole:
Mix together 6 eggs, half cup of fat free cottage cheese, and one container of green chiles. Add some salt, pepper, cajun seasoning, garlic powder, whatever spices you enjoy. Bake at 350 for 30-40 minutes. I like it a little more golden on top. This is zero WW points for me.
My Spanish omelette. I used two whole eggs and two egg whites and add some water. I add thinly sliced potato and onion. I let one side get browned and then using a plate I flip that bad boy and cook the other side. The Spaniards cut it like a pizza and they like it room temp. Potatoes are not the enemy in my opinion.
I refuse to hate what I eat! I can eat anything I want, but I want to feel good. Spices and sauces are my friends. I had some fried food Saturday night and I overate. It’s not a good feeling. The Japanese stop eating at 80% full. I wish I knew my 80% but I’m working on it.
I plate everything I eat. I’m worth it. I make it look nice. That is part of enjoying and savoring your meals, no?
I want to give a plug to Amanda Nighbert. You should follow her on Instagram. I have not done her LEAN program, but I think it is probably really good. The thing is that many programs can be good, but only if you are ready to do them.
Amanda is a registered dietician and gives mountains of information for free. She doesn’t have to do this, but she does. She will answer your questions on IG even if you aren’t a client.
Summer Eating Schedule:
So, I have two cups of coffee in the morning, a protein/iced coffee late morning, lots of water, two cups of electrolyte water, and just continue drinking water the rest of the day. I try to only drink alcohol on the weekends.
I eat breakfast between 8-10 depending on what I am doing and I try to workout before eating. I always have eggs with either vegetables or sausage or both.
I eat lunch around 12-1 and I try to have salad with protein or vegetables and protein.
I get a little snacky and usually do popcorn, avocado toast, string cheese, or yogurt.
For dinner around 6:00, I eat whatever my family is eating with a few variations or substitutions. I cook around 3:00 so that Mason can eat before work and then it’s ready. I don’t do this every night because sometimes we eat leftovers.
I am happy to report that I stopped the evening snacking! After dinner I will have a Dove mini ice cream bar (3 WW points) or a Dum Dum. If I didn’t have popcorn in the afternoon, I will sometimes have that in the evening, but I was able to stop the snacking in the last couple of weeks and I am so happy! If I brush my teeth early, I usually don’t want to ruin that. Ha!
Now, the perfect day is when I go to bed between 9-10 and get up around 6. I just don’t feel great when I push it past 10. I also think this is where the snacking comes in. I need to go to bed before I get the idea to snack.
Now let’s talk exercise:
I started out really strong June 1 and since then, your girl has struggled. I was Jazzercising, going to the gym, or walking 4-5 times a week. Then, Covid hit my house at the end of June and I didn’t think I should risk taking it to the gym or to the Jazzercise studio so I sat out for a week. It was super hot that week and I didn’t walk, either. Then, it was 4th of July and my week was discombobulated. So, I am currently working on gym and walking. I am having a hard time making the Jazzercise times work for me. The class I want is not at the time I want. I also knew it was just a summer thing, so maybe that is part of it. Just being real. Hangs head. I am also going to buy myself some Hokas, so hoping that will energize my walking. My shoes are in need of replacing.
And, listen…I am trying not to be obsessive. I am living my life and I am not asking for special accomodations when I go somewhere. It’s all about balance.
How are you doing this summer?