Monthly Archives: February 2014

The Week In Review

Cheat Week

How often do you look back at your week to see how you did with your nutrition? Me either, but after the week I had, I thought it would be a good idea to review where I went wrong and where I could improve.

For several weeks I had been making great strides by simply making healthy lunches for the week on Sundays. For whatever reason, I didn’t get it done. Oh there are the usual excuses, like I spent too much time watching TV or I was just tired.

However when Monday morning rolled around, I was off and running and I found myself in “the danger zone” several times. You know that zone. For instance, when you are tired at the end of the day, you have nothing planned for dinner and you’re starving? That’s the danger zone. I make terrible impulse choices when I’m there! It usually involves something fast, fattening and delicious.

Anyway by the time we got to Friday, I had spent my mornings rushing out the door with a protein shake and without anything good for lunch. I bought lunch at work which was expensive and not very healthy. We had eaten out for dinner 3 times which is usually between $30-$60 per meal for the 4 of us. So we ended up blowing our food budget and slowed the progress we had been making.

Honestly, that lounge time on the weekend was not worth feeling like I had failed myself. I’m not going to make excuses or justify my choices. Sometimes it’s good to feel bad and let it burn a little bit so next time when I’m facing the choice, I’ll remember how it sucks to rush around all week and fall short of my goals. That’s my motivation, what will you use for motivation?

Are you eating ENOUGH?

I had an interesting experience at the gym today. And by “interesting” I mean I almost threw up. Gross.

As my trainer was asking me questions about what I ate the day before, I realized I had not eaten enough. Yesterday was my rest day so my routine changes. That’s where I run into trouble. I did not eat much for breakfast, just coffee, a cliff bar and a protein shake. I did my meal prep that week so I had a healthy lunch, but then I didn’t eat anything else until about 7:00 and even then it was only a turkey avocado sandwich. To make matters worse, I didn’t drink enough water which can also cause nausea during exercise. So duh, no wonder I felt sick today at the gym!

Here is an example of what I consider to be “enough”:

Daily Meal Plan

Daily Meal Plan

When I consider this list, what surprises me the most is how easy it is to skip meals because I get busy with work, kids…whatever. I know I’m not the only one.

A good friend of mine recently joined a support group that teaches people how to eat right.  She was telling me about a revelation she had when she went through their process which includes keeping a food journal. She noted there were days when she would just snack at work during the day, then in the evening if her kids were not home at dinner time, she would eat a bowl of popcorn and a soda. She realized she would never treat her kids the way she treats herself. The fact is that she didn’t even care about herself enough to have her own basic needs on her radar.

I think a lot of us Mom’s do that. When we are tired, or busy, its easy to skip meals. For me, the lesson is to make sure I eat enough or pay the price later. So, lesson learned. Today I will be mindful enough to eat enough so I don’t barf at the gym tomorrow.

Rest Day

boo rest day

Don’t Judge Me, Its Rest Day

Two days per week I have “rest day” and I have to admit I have mixed feelings about it. On one hand I get to sleep in, so there is a certain level of glee when I got to sleep the night before.On the other hand, I feel kind of restless and guilty. But rest is so important! You don’t want to burn out so rest is vital. And if you’re like me, with kids, work, friends etc., you need to be careful with your time and energy.

Balance is tricky. My solution for balance is to keep a calendar of events on my phone. I try to put everything on it so I can tell just by looking at it when its time to say no or push things out. For me, rest day is a great day to see friends, run errands, and catch up on my favorite TV shows (and there’s a lot of those!).

So don’t feel guilty. My trainer keeps reminding me that in order to build muscle, it’s important to rest or I will actually break down my hard earned progress. We sure don’t want to do that. So hurry up and rest :)

 

Weekly Meals

Weekly Meal Prep In 3 Easy Steps

Weekly Meals

3 Easy Steps for Weekly Meal Prep

For quite some time, I had been playing around with the idea of doing weekly meal prepping, but it looked super intimidating. I thought it was going to be a lot of work, take a lot of time, who knows, but I didn’t want to do it. Well, I did it ONE TIME and I was HOOKED! I laugh at myself now. What was I so afraid of?! But that’s a common theme in my life. Turns out a lot of the things I’m afraid to try turn out to be no big deal. Like prepping for taxes. ;)

So this was a picture I posted on Facebook and I got a ton of questions so let me just explain what we’re looking at here.

1) The meat is shredded chicken that I cooked in the crock pot with onion, chicken bullion, and just enough water to cover the chicken. I save the liquid after the chicken is done for grains like brown rice. You can also use it for quinoa too. There is also some sirloin that was marinated and BBQ’d.

2) This week I cooked quinoa in the rice cooker with the liquid from the chicken. I added cumin to it and it smelled really good!

3) The veggies are Bird’s Eye, frozen. I like to use brussel spouts and green beans, but use what you like.

All I did was lay out the containers, added the quinoa to each, then the meat, then the veggies. THAT’S IT!! I haven’t gotten to the point where I measure everything, but that is coming.

The last thing I did was make a batch of oatmeal with soy milk and fruit. I have blueberries in half and raspberries in the others. I also like to add vanilla and cinnamon.

The whole process was so fast and easy. I threw the chicken in the crock pot in the morning, then made the quinoa in the rice cooker when it was done. When that was ready, I started my oatmeal and got the containers out. By the time I had the lunches done, the oatmeal was ready so I put that into containers too.

The main reason I did this was so that I had food ready for the week and so that I didn’t make unhealthy impulse choices. I have shredded chicken I can use during the week for enchiladas, quesadillas, or sometimes I put it over rice with gravy and veggies on the side.

On a side note, I was surprised at how GOOD I felt about MYSELF for finally doing this! This is a way to set myself up for success, eat clean, save TIME and MONEY! We had been spending a ton of money on take out, and we still eat out, but not nearly as much.

Give it a try, you will be glad you did. :)