Super duper short video on tracking macros/diet during the holidays.
Or not doing any of that.
Here you go!
Super duper short video on tracking macros/diet during the holidays.
Or not doing any of that.
Here you go!
So, it’s been nearly 2 weeks since my post about cutting certain foods out of my diet.
So far, so good.
I also ended up adding caffeine to that list. After doing a bunch of reading up on women with similar issues to mine, caffeine has been found to be the culprit of hormonal imbalances (in certain women only, not all women are affected). This was also confirmed when I visited the doctor, so I did away with my BELOVED coffee. It was a rough task. I resorted to decaf a couple times just to trick my brain (not the same). It took me – literally – 5 days before I felt somewhat awake and alert.
I also cut down my consumption of cocoa powder. This was out of control like the sweeteners were. Like 6 tablespoons a day. Sheeesh.
I decided to put this post up today of all days because I woke up feeling like a lean bean this morning. I even took selfies while I was doing my makeup to document.
The bloating has gone down. I’m sure no one else can notice my “bloating” other than myself, but it’s all about the way you feel in your own skin. I’ve been working out at home rather than the gym and focusing on higher rep/lighter weight exercises. It’s possible too much heavy lifting was affecting my hormones also. I added a bit of cardio – just 10 to 15 minutes a day. It gives me more energy throughout the day if I bounce around before work.
I’ve found that my energy while working out is really good, so that’s always a positive!
I’m still counting my macros but being much more mindful of eating things that are nutrient-dense rather than low calorie. If I go over my macros a tad, I don’t beat myself up. I’m basing it on how I feel.
That is all.
Have a good night!
So, here’s the deal with me lately.
I won’t get into the gory details, but some days I wake up just feeling like crap.
Yesterday was one of those days.
And I know my body well enough to know what the culprit is: my diet.
I’ve still been tracking my macros every day, but the quality of my food isn’t as high as it should be (or as high as it used to be, I should say) so starting TODAY, I am changing that.
Every slight change in my diet affects me. For example, (Now this part might be “TMI” for guys, so if you’re a dude you might want to stop reading now) I notice hormonal changes within my body from what I eat. Anything highly processed, high in sugar, high in crap will make me bloat, make me tired, make “that time of the month” as miserable as possible.
When I eat high quality wholesome healthy foods I feel energetic, happy, motivated. No bloating, no feeling like crap.
SO, tonight is grocery night. I will be eliminating the following from my grocery list:
Things I will be adding to my grocery list which I do not normally get:
I will also be drinking plenty of water! No more Propel, Powerwade, Diet Green Tea, diet soda!
That’s the game plan. Simple enough, right? I’ll report back in a week or so to let you guys know how it’s going!
Now, I’m not going to make this post as detailed as you want it to be. That’s mostly because every single person out there is different. I cannot tell you what or how much you should eat. Everyone has a different metabolism, different needs, different goals overall (fat loss, muscle gain, BOTH, increased endurance, increased strength, etc etc). BUT what I can tell you is: nutrition will make or break your results. I’m most definitely not preaching to eat “clean” all the time, or to restrict your food intake, but if you do not keep track of what/how much you are eating – say bye bye to your ab lines.
Like I said before, the guy next to you might be able to consume 400+ grams of carbs everyday and be shredded, but that’s not you.
If you want your efforts to show, no matter what your goal is, you need to feed yourself accordingly.
Same goes for the other way around. If you’re trying to put on muscle mass but are at a caloric deficit, good luck to you! You want muscle? You’re going to have to lift heavy, yes, but you also have to EAT.
I want to show you what 6 weeks of fairly proper nutrition can do:
I tracked my food intake and hit my macros most days, with a few minor slip-ups (sometimes I have “fuck it” days when I don’t feel like restricting my carb intake haha) but stuck to the plan 80-90% of the time. I’m not sure of the actual weight difference because I don’t weigh myself much, but I definitely look leaner.
I’m not saying tracking your food is for everyone. I think most people with common sense know what portion control looks like, and to be overall “healthfully fit”, you don’t absolutely need to track. I like to because I know exactly what to tweak when I hit a plateau or if I start feeling pudgy
Oh and I forgot to mention, I did not change my training regimen from the 1st photo to the 2nd. I lift 4-5 days per week for 45 min-1 hour, and do 2 HIIT cardio sessions per week, lasting mayyybe 20 minutes each. Cardio = devil.
Have a good night
For some reason I was up with exceptional motivation this morning. Breakfast was cooked and eaten by 6am and my workout was completed by 7:15am, so that left me some time to relax before coming to work.
I have several favorite blogs that I visit a few times a week, one of them being Heather’s www.kissmybroccoliblog.com. I love her blog just because she’s so real and upfront about everything she’s feeling – not to mention she has some of the best food porn ever. I read her Monday post and was inspired to make my own. She posted certain links to other blogs about self-love, especially throughout the holiday season – you know, when you beat yourself up about eating too many treats! – and I decided to participate in the Good Life Holiday Challenge by Jamie Mendell. It’s absolutely free, and she sends little love notes to your inbox every day with a new challenge. I suggest you check it out here
I know that sometimes (most of the time) I’m very hard on myself in all aspects of life. I’m absolutely NOT saying that I don’t love myself, I most definitely do. But I think I need to acknowledge the things I love about myself, rather than focus on things that need improvement. I, like most other girls, have a tendency to compare myself to others. Which is stupid, because we’re all different. We all have different goals, different ideas of beauty – and we need to keep that in mind. This post is all about appreciating what you’ve got.
#1 thing I love about myself: my smile
It’s not the straightest or the brightest, and I may have a bit of an overbite, but I love it. I used to beg my parents for braces when I was younger, but now I appreciate it with it’s imperfections. It adds character. And I think it makes me much prettier than a frown.
#2 thing I love about myself: my legs
They’re not skinny and will never be – but I never want them to be. They’re big and strong. I have thunder thighs (that touch – no thigh gap here) and I absolutely love them. I used to be really self-conscious of my legs, but not anymore. I probably will never be able to find a pair of skinny jeans that don’t suffocate my calves, but that’s alright.
#3 thing I love about myself: my eyes
#4 thing I love about myself: my arms
#5 thing I love about myself: my tummy
It’s not the leanest or the meanest, it doesn’t have a six-pack (maybe someday!), some weeks it’s flatter than others, and that’s alright. This is a photo of me not flexing, just relaxed. A lot of the “fitspo” pictures you see of girls online are them flexing, or posing a certain way, etc. This is the real, everyday me.
This has been a bit of a “gutsy” post for me, but it feels good to say something nice about yourself. You all should try it sometime!
Better late than never, right?
These were really easy to make. You will need the following:
(Serves 1, you can multiply the recipe times the number of people you are feeding!)
For the filling:
Begin by cooking your diced chicken in a covered pan over medium heat. I used a tablespoon of olive oil and added a couple tablespoons of water – I find it helps keep the chicken moist. When your chicken is cooked, throw in your diced veggies and saute them until the onions have caramelized. Add in 2 tablespoons of fajita seasoning along with 1/4 cup of water and stir everything until well combined. The sauce will thicken within a minute or 2. Remove from heat.
For the squash bowls:
You can do this 2 ways. One of the ways is much easier than the other. You can either bake the squash at 375F for 35 minutes or until soft – OR you can microwave it for 6-7 minutes or until soft. Your choice!
Fill the squash bowls with the chicken mixture and top with your choice of cheese and any additional spices! You could also broil them for a couple minutes to make the cheese all melty and crispy.
A great way to keep yourself accountable is to set goals!
It doesn’t have to be anything major, just friendly reminders to stay on track!
Here are my personal goals for November :
1. Continue to track my food.
I’ve been really consistent with this lately and I’m very happy with how it’s treating me. I’m not eating to lose much more weight, just keeping track of my macros and micros. Mostly making sure I don’t eat too much on rest days/making sure I eat enough on training days, and also ensuring I get all my vitamins/nutrients. I’ve been feeling much less bloated/fluffy lately, and it’s nice. My goal is to be lean and strong, not skinny and weak.
2. Drink more water.
This will forever be a goal of mine! I’d like to get back up to a gallon a day and limit other drinks with artificial sweeteners. I’m a sucker for Mio – ugh – and I’m going to try to wean myself off the squirts.
3. Try new recipes.
One thing I absolutely love is creating my own recipes, and I haven’t done so in way too long. I have a whole board on Pinterest of recipes I’ve been meaning to recreate or “healthify”, and I just haven’t made the time to actually do it. The few days off I have around Thanksgiving, you bet your butt I will be a baking machine.
4. Buy a different variety of foods.
I tend to stick to the same old groceries every week, and I’d really like to try something new, so I’ll be experimenting with new foods – and forcing Bill to do so too
5. More lifting, less cardio.
I’ve already started this. For the past 2 weeks I’ve only been doing 2 x 15 minutes cardio sessions (high intensity) per week. I quite like it. Cardio sucks. More time lifting makes me a happy girl. I’ve learned that if my food intake is on point, I don’t have to worry about cardio at all. As Layne Norton would say “Cardio should be like a girl’s skirt. Long enough to cover the subject, but short enough to keep things interesting”.
Goal #1 will be absent during Thanksgiving dinner, just sayin’.
What are your goals for the month?
P.S. My blog will be celebrating its one year anniversary at the end of the month! WEEE! Time flies! Maybe I will do a shirt giveaway of some sort? Contact me with suggestions!
What a statement.
It really is that easy.
It’s pretty tasty for what it is. And super macro-friendly.
Mix everything together really well. Pour into a greased mug. Microwave for 4ish minutes or until the center is cooked through. Let the mug cake cool COMPLETELY for best taste/texture. I usually stick mine in the freezer for a half hour then eat it. I’m too impatient to let it cool on its own. I topped mine with banana slices and crushed roasted almonds.
Macros for the mug cake without toppings:
110 kcal, 2g fat, 17g carbs (9g fiber), 11g protein.
It’s been quite a while since I’ve done one of these – or put up any post for that matter. I plan on making a video on reverse dieting within the next week though :-). That seems to be the tag that gets the most hits on the blog, so I’ll make sure I elaborate on my personal experience!
I started reading again as of yesterday. It’s a book that I had read a sample of last winter called “The Paleo Solution”. I know you want to roll your eyes at me, being all “pro IIFYM”, BUT the fundamentals of my diet are already mostly Paleo and I feel best when I follow those basics. While I do not plan or intend to go strict Paleo, I still like reading up on all the research about how eating Paleo has been proven to aid hormones and digestion.
For example, if I eat cottage cheese or yogurt before bed, I’ll wake up in the middle of the night with major indigestion and discomfort. It sucks, because I love dairy. But I’m going to try my best to limit it and see how it goes.
As for grains, I have no trouble digesting them or anything like that, but I feel like I crave carbs like a mad woman if I eat them too often. If I start off my day with cereal or oatmeal, I crave sweets all day long. My sweet tooth is worse than it’s ever been in my life! No exaggeration. I’m much better off starting my day with a source of protein and healthy fats, which also keeps me full until lunch time.
SO, today’s food has been a little Paleo-ish – with the exception of the peanut butter, which I am not cutting out! Legumes seem to agree just fine with me in reasonable quantities – so here goes!
1 whole egg + 3 egg whites fried in a pan with onion powder & paprika seasoned sauteed spinach, and a banana chocolate mug cake (made with coconut flour) on the side – with a 1/2 tbsp of coconut peanut butter (make a note of the portion control) and sliced banana.
While I was cooking Bill’s lunch, I snacked on some carrots. I am obsessed with carrots lately. I bought two 2lb bags this week for only $0.69 each at Aldi. Deal of the freaking century. One bag is already gone lol.
THEN, for the main dish (I eat a lot, I know, but it’s all very macro-friendly. I’m all about VOLUME lately!) I had spaghetti squash (only $1.99 each at Aldi) with 4oz pan-seared chicken breast, mixed veggies and this new Pumpkin Chipotle pasta sauce…omg.
I plan on making taco bowls for dinner with some organic grass-fed ground beef I found at…Aldi. This place has amazing stuff, you just have to LOOK! And our grocery bill is under $100 to feed the two of us for the week! Bill actually enjoys grocery shopping now that we’re not breaking the bank with my “expensive fancy food” haha!
Have a good night
It’s another video, yay!
Uploading a video to YouTube takes way too f*cking long.
I’m ready for bed now. Good night!