Disclaimer: The views I express are mine alone, based on what works for me, and should not be taken as medical advice. Always talk to your doctor or a trained professional before starting a new diet or fitness plan.
As I mentioned in my last updates post, I was going to address some of the changes I have made to get back on track.
I finally met with a nutritionist last week. I worked with Amanda last year, and I had a lot of success and did really well over the summer, and basically until the miscarriage. After the miscarriage I tumbled into a very dark place, and basically gained all that weight I worked so hard to lose. I am not working with Amanda, not because she isn’t great, she is, but because I need to make a financially smart decision, and ultimately I found someone who takes my insurance. I know that I have the tools to be smart about my nutrition, but in order to get back on track I need some accountability in order to make sure I stay on track.
The appointment went really well. We talked about my background and we set a few small goals for myself. Two dealing with food, and the third with sleep.
Goal #1 – Log food for two weeks & email it to my nutritionist
I have been using Lose It for a really long time, for me it has been easier to use than any of the other food logs.
This is under the goals tab, you can set what your personal goal is. I have blurred out my information, because it is personal to me and can trigger others. Once you fill out your information, it will tell you roughly how long it will take you to lose the amount of weight you want. It will take a long time, this isn’t something that happens over night, just be aware of that.
Goal #2 – Eat fruit or veggies with every meal
This is a snap shot of one day. Breakfast I had Oats, with Almond Butter and Watermelon on the side. Oats are pretty constant, I’ve gotten rid of my beloved peanut butter. I actually only buy the one serving packets to avoid any over serving, but I usually have silvered almonds and a banana.
I usually have a morning snack because B goes down for his nap around 1ish, which means I don’t eat lunch until after that. Snacks are usually fruit or Fage 2% Greek yogurt with local honey. Lunch usually consists of broccoli, sweet potatoes, although lately it has been yellow yams, and grilled leftovers from the night before. Some days I will have an egg or an Engine 2 burger (my favorites are the black bean poblano and thai basil edamame).
Dinner is always a huge salad topped with grilled chicken, chicken sausage, turkey burger, salmon, etc… you get the idea. Some days I include roasted veggies on the side.
At the end of the day your log can look this:
I am trying to keep my carbs, protein and fat are a certain percentage every day, and this is another tool that helps keep me on track.
One of my favorite parts is the recipe builder
I cook a lot, so I add my personal recipes to my account so it makes it easier for me to log my food daily. I also have a timer set to go off at 9 pm in case I forget to log my food.
Lose It also a premium membership, that I don’t currently have, where you can meal plan, connect your Jawbone or FitBit, an exercise log, and more in-depth nutrient counts. It costs $39.99 a year, I guess I should probably get that, huh?
Logging food doesn’t work for everyone, but it works for me. It worked for me in the past and I know it can work now. I try to keep my 20% for the many special occasions I have coming up, like birthdays, weddings, etc.. So I tend to eat pretty clean Monday – Friday and have one splurge on Saturday and Sunday.
Goal #3 – Get more real sleep
This one will be a struggle for me, just because of the sheer fact that B does not always sleep through the night. Nick and I switch off nights, so I can hopefully get some solid sleep on my off nights, but sometimes I still wake up.
She also gave me a list of sleep techniques to use to get better sleep. I use a Jawbone Up that was gifted to me, mostly to track my sleep. It has an alarm that goes off 40 minutes before my bed time, at this point I turn off my computer, phone, tv, etc… and start getting ready for bed. I get things ready for the next day and then I read for about 20 minutes, using a paper book or my kindle that isn’t backlit. My goal is to get at least 7.5 hours of sleep a night. I’m not always succesful, but it is a work in progress.