Current Nutrition Plan & Lose It

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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.

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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

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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.

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At the end of the day your log can look this:

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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

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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.

Summer is hard

Before I get to today’s topic, I want to share two articles. The first is written by one of the owners & trainers at Achieve Fitness (my gym) and is about the struggles that even trainers face with the scale. The second article is one that she shared via social media and is an eye opener about what we are teaching children about health in the grocery store. Please take some time to read both of these!

For most people, well in New England at least, you look forward to summer all year long. Beautiful, sunny, long days. Plenty of fun things to do outside. Tons of parties and time to spend with friends and family.

Unless you are trying to lose weight.

At least for me, summer is the hardest months to lose weight. Even in the winter months, the temptation to indulge isn’t as strong as it is in the summer.

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This was my reward after my second half-marathon

In the summer I run a lot more than I do in the winter. But with the running comes the mindset, well I burned X calories so I can eat this. I don’t tend to do that with strength training for some reason.

Also in the summer are the every weekend bbq’s and beer and desserts. This is where the summer gets sneaky on ya.

The desserts, like strawberry shortcake, that’s healthy right? I mean it has strawberries.

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Of course, then we have the drinks. Nothing tastes as good on a summer day as an ice cold beer or margarita on the rocks, right?

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Then last but not least, and this may only be a problem for me, is the abundance of celebrations in the summer months.

For us it kicks off in May with my sister’s birthday, mothers day, and both our mom’s birthdays. June has fathers day & my birthday. July has our anniversary, B’s birthday, and Nick’s birthday. Talk about dessert over load.

So for me, I am looking forward to fall, the slowdown with the crazy celebrations and the regular eating.

What months are hardest for you?

2013 Goals & Accountability

I know this is about a month late, but when I make a goal, I need to come up with a game plan. Sometimes it takes me awhile to figure out exactly what I need to do in order to make my goals happen.

So what are my goals? I didn’t really post them on here, because I don’t think of them as resolutions, but just goals, I have long-term and short-term. Long-term, I would like to lose 50 pounds and maintain that weight loss. Short-term, I would like to lose 15 pounds by Memorial Day, I feel like that is a realistic goal, maybe I am wrong, time will tell.

I would also like to cut 20 minutes off my PR time, I honestly think that these two items really tie into each other. The more I run and workout the better it will be for my weightless. The more weight I lose, the less weight I have to run with, which really takes a load off of me.

So how am I going to do this? With no gym, I really have to motivate myself and make my home gym work. I will be honest, some days I have an extremely hard time with motivation. If B was up all night/sleeping in our bed, then I do not feel well rested and not motivated to just pop out of bed to go run or work out. That is a mental hurdle I really need to get over.

I have a few plans in place, I am now in a routine with my trainer. I am very lucky to have a trainer that is willing to come to my house and train me & entertain my toddler if he is awake. We have worked together, on and off, since 2007. He helped me lose 30 pounds and keep it off, and now I am working on the last 50. I can see & feel a difference in my muscles from when I started many years ago. I have a good amount of workout equipment in my house that I have slowly bought. A few more weights & kettlebells and I will have a sweet home gym. I also run 3-4x a week. 2 short runs, 1 long run and 1 tempo run. I am training for that half PR so I need to put in the miles.

The second piece is Tina’s Best Body Bootcamp, I did the first round (this is now the 4th) and I loved it, especially post-baby. It kept me accountable and gave me a plan to follow, it also helped me get back into the swing of things. After the moving and holiday stress, I needed something to keep me accountable for the days I wasn’t with my trainer. One of the parts I love about Tina’s program is it just isn’t about working out, she has us set two goals every week. I rotate my goals, because there are things that I constantly need to address, at least the past 3 weeks. The ones that I am really focusing on are; trying to drink 100 oz of water a day, the second is to track my calories. After having B, when I was trying to lose the baby weight, I was using Lose It to track my calories and I found it extremely helpful, just like workout gear, everyone has a preference for a calorie counter, Lose It is mine. If I was a working gal, I probably wouldn’t feel as if this was an absolute necessity, but since I stay home it is way easier to bored eat, it is easy to swipe a piece of B’s unfinished snack. I need to hold my self accountable for every bite that goes in my mouth.

The Third Piece is working with Amanda on my nutrition. While I eat under or at my calorie intake designated to me, and I feel like I eat healthy foods, sometimes it is nice to have a second set of eyes, especially certified eyes. We are meeting soon to go over all the information, and I am looking forward to this.

This plan has me accountable to multiple people, I feel like I do my best when I can let multiple people down, because frankly, that would be embarrassing. How do you hold yourself accountable?

What’s a post without my biggest inspiration to lose weight and be healthy & fit?

Fitness Friday: In a rut

I will be the first to admit when something with my lifestyle needs a change.

I am doing awesome with keeping up with my half-marathon training and my calorie counting, but I am getting sick of some of my go-to foods.

I have a pretty standard breakfast and Nick and I rotated through a dozen or so healthy dinners, and I am satisfied with that. Where I am in a rut is my lunches and snacks. I have been eating salads for lunch and my snacks are your average apples & carrots.

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typical lunch

I need new ideas, but I have been reading a lot of healthy living blogs and recipes and they are all complicated. The easiest part of the salad, is that I can prepare a huge one on Sunday and eat it all week. I need items that are either easy to make in large batches and will last or quick! What are your favorites?

I find myself craving my bad “comfort” foods or dreading lunch because I am so bored. Give me your favorite recipes and hopefully you will see them here soon.

How do you get out of a food rut?