Category Archives: Health/Weight loss

8 Things No One Told Me About Losing Weight

A month after my six-month fitness plan ended, I’m realizing a few things no one ever told me about losing weight….

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  • A belt is no longer a fun accessory. It is an absolute necessity to keep pants up.
  • You will have to buy new clothes.
  • A$$ rash–When there is no longer enough fat on your tailbone to keep your skin from breaking and bleeding while doing sit-ups.
  • You will have to keep working out harder and more intense if you want to continue seeing new results.
  • Because of that, people at the gym will stare at you, look at you weird, and may even stop and ask, “What the H-E-L-L are you doing?”
  • You no longer require as much sleep.
  • That favorite junk food item you couldn’t wait to have again, now makes you sick to your stomach.
  • You can’t go back to your old way of eating or you will gain all the weight back.

If I had known these things before I started… I wouldn’t have changed a thing.

There is nothing better than the feeling of being in the best shape of your life. What are you waiting for??

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5 Things I Learned Following a 6 Month Fitness Plan with a Trainer

Six months ago I said goodbye to someone forever. It was less a death of this person and more a birth of someone new.

It was me.

Woman stepping on scales and weighing herself

At least a version of me I needed to put to death—a version I needed to birth.

It was the girl who comforted herself with food, who ping-ponged between healthy eating and binging almost every week. A girl who lacked integrity, breaking promise after promise to the most important person in her life. Herself. As an overweight teenager I had already lost a considerable amount of weight, and ate relatively healthy, keeping the weight off for years. But I still couldn’t seem to get past the last 10-15 pounds holding me back from the person I knew I was inside.

Six months ago I asked someone to help me on a journey to a better version of myself. This person happened to be my sister whose passion for health and fitness has now turned into her second ministry and business as Fortitude Fitness. I asked her to become my trainer. To put me on a six month meal and workout plan to get me past these last pounds. Graciously, she said yes.

Six months ago, I wrote this in my journal:

I don’t want to be that girl anymore who’s always going back and forth. It helps that I’m not doing this alone. Knowing I have others cheering me on helps me to keep the promises I’ve made—I’m not strong enough on my own. Having a plan gives me a reason to say no—I won’t say no on my own and that is hard to admit. This has to become my life now. It’s a different kind of freedom. A freedom born of restriction and discipline. A freedom that brings true fulfillment and satisfaction like food never could.

I’ve learned many lessons over the last six months, but here are five of the most important.

1. Keeping Promises

I’ve always been a woman of my word. When it comes to the relationships around me, if I say I’m going to do something, I will follow through. The problem was, I could keep my word to everyone but myself. Broken promises wreck havoc on any relationship. Over time, trust is broken and resentment can settle in. When you’re breaking those promises to yourself, it can feel like a trap with no way out. That’s where I was six months ago. I didn’t trust myself any longer to help me reach my goals. I was beginning to not like myself again, and if you know my story, you know I could never go back to that kind of living.

I like myself better now, have so much more confidence and self-acceptance, not because of the scale, (although, that helps) but because I made a promise to myself and saw it through to completion. I remained faithful to the commitment I made, so my relationship with myself has grown in trust and love. And when you love something, you take care of it.

2. Results Take Time

There were times I wanted to quit. I’m sure there were times my sister wanted to quit on me too, but she didn’t. I struggled to see results in the first and second months. So much work and nothing to show for it. I felt frustrated. This is why so many people who start a healthy plan give up. Results take time. Lots of time. Especially if your body is used to going back and forth from diet to diet with long stints of eating whatever you want in between. My body was confused and it needed consistent discipline to gain traction and create change. Change finally did come. But not all at once. It was slow, gradual, painstaking. But it was worth it.

3. Restriction Brings Freedom

Many people have told me along the way, “I could never do a meal plan. I like the freedom of eating what I want.” I did too, at first. The plan felt restrictive, although I was never hungry, and ate all the time. It just wasn’t the food I was used to eating. I would cheat out of rebellion and anger. But I realized I was only hurting myself and my progress. I realized that having freedom to eat whatever I wanted actually had unseen consequences of weight-gain, food addiction, and depression. I’m not saying if you eat whatever you want, you’re going to struggle with those things. But I did.

For me, I found freedom through restriction. Freedom to enjoy life with extreme amounts of energy. Freedom to put on anything in my closet and feel and look good in it. Freedom to no longer give brain space to the worry of how I look, what I eat, or what people think. It is a different kind of freedom and I like it so much better.

4. How I Look is Less Important than How I Feel

At some point over the last six months my focus dramatically changed. I first started the program to look better, lose weight, and have more confidence in my appearance. When I started all I thought about was what I had to give up. I looked forward to every cheat meal but soon began to get sick after eating food that wasn’t on my plan. Now when I’m tempted to eat junk I think about how it will make me feel after eating it. The momentary pleasure of less-than-healthy food is nothing in comparison to the on-going vibrance I feel when I choose to stick to the plan.

I’m finishing this six months with the knowledge that nothing can replace how good I feel—all the time. I have insane amounts of energy which gives me the chance to be a good mom and a great wife! 😉 I don’t experience the afternoon slump, or need naps to get through the day like before. I feel good physically which helps me feel good mentally and increases my motivation to reach other goals in my life.

5. I Can’t Do It Alone (neither can you)

Six months ago I was at my wits end and knew I couldn’t keep trying to reach my goals on my own. I laid down my pride and asked for help. The beautiful thing about asking for help is you get to see someone else’s gifts and passions at work in your own life. I used to think trainers existed only for those people who didn’t have enough self-discipline or knowledge to get fit. Turns out, I was one of those people. I thought I knew what to do, but after going through the program I can now see I knew nothing. God has uniquely gifted others in this area of health and fitness for a reason. If you are considering making a life change in the area of your health and fitness, do yourself a favor and get help from an expert! The accountability alone is worth your investment.

No one is more passionate about helping you reach your health goals than my trainer, Erin Simms. (No, she didn’t ask me to write this.) You won’t find a more disciplined, gracious and focused trainer, in my opinion. She cares more about your changed heart and attitude than she does about the scale. Her mission is to help you and your family full-heartedly pursue an energetic life inside and out.

If you’re ready to make a change, you can contact her at 4titudefitness@gmail.com 10932510_792102124240192_2021987486_aIMG_8910
Follow on Instagram: 4titude_fitness

15lbs of fat gone forever, 13.5 inches lost. Confidence gained!

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Half way point–The Zone

Lean challengeWe are half way through our #leanchallenge. I can’t believe it’s already been two weeks, but there’s one thing about time that I like to remind myself: it will pass. Why not do something valuable and life-changing during that time?

I’m so glad we took this challenge. It could be two weeks into September with nothing different. But we decided we wanted change, and change is what we got.

By now, I hope you’ve found what my sisters and I like to call “The Zone.” When we’re in the zone, we’re unstoppable. Results are driving our determination and there isn’t anything that can bring us out of the zone. The temptations that used to feel so strong a week ago seem to be losing power quickly. We realize the food we craved before isn’t worth it.

The zone is a mindset. The food hasn’t changed, but our thoughts toward it have. A mindset is a choice, a choice to make better habits for ourselves when it comes to food. It’s a choice that can be made any day of the year and doesn’t take a challenge to accomplish–although accountability helps.

I write this to remind myself that at any moment of any day I have the choice to make better decisions about what I’m feeding my body, and so do you. No matter if you started with us on September 1st, or if you’ve hit a few road blocks, or you’re just starting, make a choice today, that you have the power to decide what you put into your mouth. You and you alone.

I’m preparing my mind for when this challenge is over to continue to stay in “The Zone” so that my hard work isn’t disolved by useless calories.

Time will pass anyway, where do we want to be at Thanksgiving, Christmas?

The choice to continue is ours alone to make.

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Breakfast for Dinner

I was watching The Pioneer Woman the other day and how she stopped to take pictures of her food as she created it. Her blog is so fun and I love to cook, so she inspired me to start taking pictures as I go. I’m still learning about how to use my Nikon, but it was fun to capture some shots as I cooked along. I hope you’ll try this recipe. It’s super easy. Easy is my favorite.

Breakfast For Dinner–Sweet potato, spinach frittata with goat cheese topping.

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I love using my cast iron skillet for just about anything… but for a frittata it is absolutely necessary since you cook on the stove and in the oven.

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You can add any number of ingredients to a frittata. Since I’m eating lean this month I kept it simple with turkey bacon, spinach and green pepper. But you can use real bacon, ground sausage, or no meat at all.

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I sliced up a sweet potato enough to cover the bottom of the pan. This becomes the “crust.” Just sauté on medium heat with a little oil until they are just getting soft. You don’t want to overcook them, since they will finish in the oven.

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I love my mini mandolin from Pampered Chef. Makes slicing the sweet potato medallions so easy!

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Add cooked meat of your choice.

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Crack your eggs (I use anywhere from 12 to 18 for one frittata, depending on how many ingredients you’re using… more eggs for more ingredients or add-ins) add spinach, green pepper, cheese (if you’re not watching the fat content)

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Add the eggs and spinach to the hot skillet and place in oven at 375 degrees for 30-45 minutes. Just make sure when you pull it out that it’s cooked all the way through with no runny eggs.

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I love goat cheese! Once the frittata is done, crumble a little on top. It helps if the cheese is a little frozen. It will crumble easier for you. It will thaw once placed on the hot frittata. Yummy, yummy!

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Enjoy!

Got an easy recipe to share? Let me know!

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Week One and My Favorite Snack

Lean challengeWoo Hoo! We completed week 1 of our #leanchallenge

I don’t know about you, but I’m feeling great! We made it through the weekend without falling off the wagon, and if you’re anything like me that’s a big deal.

I like to weigh once a week to track my progress and I’m already down 5lbs!

When I do a challenge I like to make little adjustments along the way. I’m reminded of a book I read a long time ago, called “What Got You Here, Won’t Get You There.” I ask myself: how can I do even better this week? What can I cut out? How can I work harder to get even closer to my goal? Maybe it’s different for you, but it’s what I do to stay motivated and focused.

This week I am cutting my carbs even more and focusing on lots of cardio. What is your focus for week two?

I’m always on the lookout for new, yummy and healthy snacks. I don’t snack a lot, but that time between lunch and dinner is tough to get through without something. Here is my favorite healthy snack. I hope you’ll share yours!

Please excuse the ugly iPhone photos!

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Found these at Sprouts. Only 7carbs per cake! Bonus: my kids like them too.

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If you haven’t tried PB2, do yourself a favor and go get some. (Crest, Wal-Mart, Amazon) It’s powdered peanut butter so you add water and mix it. It cuts the fat down by 85%. Two TBLSP is only 45 calories!

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I top mine with blueberries or strawberries and me-oh-my, it’s yummy!

About 100 calories/ 18g carbs/ 1g fat

What’s your favorite healthy snack?

 

 

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Five Lean Meats When You’re Tired of Chicken

We are on day 3 of our #leanchallenge. If you don’t know what that is, click here

What is it about day three that can sometimes make you or break you? Day three is like the proverbial test. If you pass you’re probably in for the long haul. If it gets the better of you, you might have a hard time sticking to whatever it is you’ve set out to do. At least that’s how it’s been in my life without accountability and community. Day three is a line drawn in the sand, on the mental beach in your mind, that says, “This might be like crossing an ocean, but I’m determined I’m going to do it.”

No matter if you’re struggling to stay the course, or have an iron-clad mindset you are on the right path to making a better lifestyle for yourself.

Here are a few ideas to help you even more:

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If you’re like me, you get sick of eating the same things all the time. Trying new things is fun, but when you’re trying to eat lean it can be hard when fatty meats, starchy sides, and sugar are on the no-no list. Here are five lean meats to try when you get tired of chicken.

 

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Bison $7.99 per pound  4oz: 128 calories/ 2.7g fat/ 24g protein

This is a bison steak. I usually buy ground bison to make bison burgers but it is more expensive. I was not impressed with the steak. It was hard to eat (might not have been cooked very well since it was on the grill for Labor Day with a ton of other stuff) Bison is dense and hearty, though expensive you don’t need a lot to fill you up or get lots of good, lean protein.

 

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Ahi Tuna steak. 5oz: 225 calories/ 1.9g fat/ 30g protein.

Price varies based on where you buy it. I like getting the frozen pre-packaged kind from Sprouts. It runs about $4.99 for one package (5oz) serving, but can be as expensive as $12.99 per pound if/when you buy it fresh from the butcher. Ahi is also dense and you only cook it a couple minutes on each side. It’s best eaten rare with a bright pink center. Worth paying the extra cash!

 

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Swordfish steak

4oz serving 300 calories/9.2 g of fat/ 50g protein. Sometimes you get lucky and find a piece of fish on its way out. $3.99 per pound! I’d never had swordfish before, but let me tell you, it was DELISH!! My husband and I split the steak and had about 4oz each! It’s a little higher in fat but look at all that protein! Cook the swordfish just until it’s cooked through. Add salt and seasonings.

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Tilapia 1 fillet: 110 calories/ 1.5g fat/ 23g protein

You can’t go wrong with any sort of fish. Our favorite is Tilapia.

 

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Turkey breast cutlets–$7.99 per pound 4oz: 120 calories/ .5g fat/28g protein

I’ve stopped buying the processed ground turkey. It just doesn’t work for me on my plan. If you do, that’s great! I’ve just had to phase it out when I’m being strict. It’s made of the whole turkey (white and dark meat) so the fat content is just too high for me to make it worth it. But I LOVE, love, love these turkey breast cutlets. Practically no fat and lots of protein. I got three meals out of these and one of those was for my husband. Dense and filling, so it’s worth the price.

One other kind of meat we like to buy is ground Elk for Elk burgers. When I don’t want to spend the extra money buying ground bison, I go for the Elk. (No picture, because we already ate it!) It is similar to bison, but has a little more fat content because it’s mixed with 3% beef. It’s also cheaper than bison, about $7.99 per pound compared to $10.99 per pound.

You can find all these meats in the frozen section at Sprouts.

When you’re serious about making changes to your diet, spending a little more for variety can go a long way in helping you stay the course and not go insane eating chicken and tuna all the time. I hope these will give you some ideas on building future meals!

Please let me know if you come across any other lean meats. I’m always on the look out to try new things!

Leave me a comment or share this post to help others.

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#TransformationTuesday-Why I’m Passionate About Health & Weight-loss

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I was eighteen when I bought my first car. Paid for it with my own hard-earned cash. My life just getting started. The world was at my fingertips. What might I accomplish? There was nothing stopping me from the potential everyone said I had. Nothing that was keeping me from going after the dreams that burned so brightly within me. Nothing except my weight.

I can still remember the thoughts that went through my head. Pictures were no fun, mirrors the enemy. Both spoke poisonous thoughts in my mind, that spread like a slow-growing disease. I listened to these thoughts. They were so easy to hear.  The physical, outward weight was enough to make things hard, but the weight I felt inside grew with each passing day. Nothing satisfied. Nothing, except food. Food was the drug that made it all fade away. It hushed the berating tones of my own self-conscious who accused me of not living up to everyone’s expectations. It made me forget, if just for a moment, that I might be more accepted if I wasn’t so big. If I wasn’t overweight, maybe I’d feel more loved. By others. By myself. But no matter how many times I tried to lose the weight the words I told myself just never let me go: You’re fat.

I carried those words around for years. Wondering who else thought them. Wondering who else was saying them under their breath, or to a friend once my back was turned. Those words were the filter of most of my interactions with people. I was never really able to be myself, because in my mind the question kept bouncing around like a little fly needing attention: “Do they think I’m fat?”

It wasn’t until much later in life, that I realized I was living under a lie. No, the lie was not “You’re Fat!”–that was actually true. The lie that I’d been believing for years was that, “I’m fat, and therefore I’m not whole.” I’m missing something. There’s something wrong with me. I’m not a true person.–Those are lies.

Realizing that I was living under lies was half the battle but it took me another few years to find out how to overcome them…

As I think back on it now, I’m shocked at how my thoughts had such a strong effect on my actions. I believed I was fat, therefore, I would overeat, not exercise, or at least cut corners if I did.

My perception of myself became my reality, and I plunged down a destructive spiral that I felt powerless to stop.

Until…

Until I realized. I was not fat. I was merely stuck in a fat person’s body. Anna, the real Anna was not this overweight, depressed girl who didn’t see a way out. She was joyful, full of life, full of love, an encourager, energetic! But stuck. How was I going to push through? How was I going to become on the outside, what I knew I was on the inside?

The answer: TRUTH.

For too long, I lived in this lie: “You’re fat, therefore you’re not whole. No one likes you. No one wants to be around you.” I thought it was true, so it became true. But once I started changing my thinking, other things started to change as well.

I realized I was living a lie, so to overcome that lie, I had to find truth. And where better to find truth, than the Truth itself?

I dove into the scriptures, finding truths that directly countered the lies I believed about myself.

I’m fat, I’m ugly—> “The King is enthralled with my beauty, honor Him for He is your Lord!”–Psalm 45:11

No one likes me, no one wants to be around me—> “I have chosen you to be my special treasure.”–Deuteronomy 7:6

Any time the lie would hit, I would have a truth ready to do battle. It was hard at first. Sometimes it felt like I would take one step forward, and two steps back. But I trudged forward, knowing I had to change my thinking. Pretty soon, believing truth became like second nature to me. I walked in the confidence of His truth, and soon the lies slowly fell away, and with them, the weight. I slowly became on the outside what I knew I was on the inside. His truth changed me from the inside out! Now, I continue to walk in truth, doing battle against the lies that come my way.

What about you? Do you believe the truth about yourself, or are you spiraling down a deadly cycle you feel powerless to stop? Maybe you don’t even struggle with weight, like I did, but you face an equally difficult lie, an insecurity that holds you back. Do you want to be free? The truth will set you free.

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Weigh, Measure, Begin

Lean challenge

I’ve been in Tulsa the last few days and I’ve eaten horribly! I’m so ready to feel better. I swear all my clothes have shrunk! How does that happen?

September 1st lands on a Monday, which is awesome because I love starting things on Mondays, however, this September 1st is Labor Day and if you’re family is anything like my family you’ll probably be having a huge get-together with lots of food, hotdogs, brats, hamburgers, chips, cookies, beer and ice cream. I won’t be participating in the smorgasbord.

The way I see it, every temptation you overcome makes you that much stronger for the next one. Believe me, there will be a next one.

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One of the greatest pieces of advice I’ve ever read about healthy eating and weight loss is to get rid of anything in the house that will tempt you to go off course. No, this doesn’t mean eat all the junk food before the challenge begins, it means throw it away, or give it away. When that craving hits, and you’re out of options, it only helps you stay on course. Get it out of the house!

If you’re like me, you have to mentally prepare yourself for the challenge ahead. I’m a self-professed food addict, so this is an important step for me. It is a mindset. If I’m in the right mindset, I will do great. If I’m not, I will hobble through with weak will power.

One word I’m practicing: NO. You’re going to have to use it a lot over the next month. It can be tough. Especially when you’re tired, frustrated and want to give up. But learning to use the word “NO” is vital in our success for this challenge. When you co-workers want to pick up Chinese for lunch: No. When your husband has a hankering for doughnuts: No. When you’re tired at the end of the day and want to pick up Papa Murphy’s: No. No, no, no, no. Stick to your plan.

Measure

Today I weighed and measured. I usually don’t measure before a challenge but I’ve found that sometimes it takes longer for you to see results on the scale, but inches are almost always changing when you make better eating choices.

I did my:

  • Waist
  • Arms
  • Hips
  • Thighs
  • Bust
  • Middle

You might not want to measure based on your goals, but if you’re going for weight loss I suggest doing it. There’s nothing like measuring again at the end of the challenge to see your hard work and dedication paying off.

What will you do with your last day? Start weaning yourself from all that sugar and carbs and fat, or have one last woorah with the food you’re kissing goodbye for the next month?

Praying for each of you who are taking this challenge. Share your journey.

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Stupid-easy Tuna Patties

As promised, here is my favorite go-to meal when I don’t want to thaw meat or have any left-overs in the fridge.

This is so easy, a cave man could do it.

Start with three ingredients:

DSC_0073Hello, flat belly ingredients! This is all it takes!

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I open and drain the can of tuna and place it in a bowl. Add 1/4 cup overflowing of egg whites and 1/4 cup level oats. Mix well.

DSC_0076At this point you can add any number of seasonings. My favorite is a handful of fresh dill and green onions. I like the way the fresh herbs look in the finished patties, but since I didn’t feel like walking down to the garden, I just added salt, pepper, garlic and a little lemon zest.

DSC_0084Spoon two patties onto a medium/hot skillet. I spray non-stick spray so that, as the name suggests, it won’t stick!

DSC_0088Cook both sides until they are golden brown.

DSC_0092My favorite way to eat them is with a little salad and picked-straight- from-the-garden tomato and cucumber. (Yum! Thank you Mimi)

DSC_0093To keep the calories low, my dressing is simply red wine vinegar. The tartness goes perfectly with the tuna patties.

DSC_0095This was my first time to try them with the lemon zest and it gave it a whole new level of flavor!

A healthy, low carb, low fat, lean meal for only: 220 calories. And yes, it fills you up!

Leave me a comment and like the post! More to come.

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Make a Plan

How does the old saying go?

When you fail to plan, you plan to fail.

It’s cliche because it’s true. I think a lot of people take for granted just how important planning is when it comes to changing the way we eat and our lifestyles. I know I used to. But when you want to change bad eating habits, you can’t just hope it will get better. You have to plan.

My mother taught me, by example, how to plan a menu for the week ahead. I’m thankful for wise sisters who also do this by example and have taught me how easy it can be to plan what you’re family is going to eat for the next week, two weeks or month ahead. I start by simply picking out dishes I know are healthy, tasty, and easy to make. I make my menu:

  • Monday: Balsamic chicken and veggies
  • Tuesday: quinoa enchilada casserole
  • Wednesday: spinach and sweet potato frittata
  • Thursday: (in tulsa) left overs
  • Friday: elk burgers, sweet potato fries, coleslaw
  • Saturday: breakfast stuffed peppers
  • Sunday: Oven pancakes with berries and turkey bacon

These are all subject to change, but this gives me a flexible framework to guide my week, instead of opening the fridge at 5pm and wondering, “What should I make for dinner?” It also helps me shop (obviously) I make my grocery list after my menu so I have the right ingredients for the dishes I want to make.

I’ve had a few people ask what a typical day looks like for me. I’ll share my diary to help give you an idea of what eating lean and healthy looks like as well as a few of my favorite go-to items to help you make a plan for yourself.

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Egg whites. Cannot do without egg whites when you’re trying to eat high protein, low fat. There are endless possibilities with these babies! You can add them to your recipes for a punch of protein and add them to your breakfast to keep the fat intake down. I like to have a serving of egg whites with one egg in the morning, or sometimes I’ll add it to my oatmeal for even more protein. One of my favorite go-to meals for lunch (Tuna patties, recipe to follow soon,) uses these and helps me get that 45% protein intake!

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 This is the best tea in the world! I’m not even a tea drinker, but when I want something sweet at night, I just pop one of these bags in water, warm it up and I’ve got my sweet tooth covered. I don’t even have to add anything! It’s naturally sweet, soothing and satisfying.

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These little babies are like eating a candy bar! 20 grams of protein and no sugar. I use these sparingly because they are higher in fat and carbs and cost me 240 calories, but if I’m on the run or need something quick after a workout, I love grabbing one. I get them at Sprouts.

Using the MyFitnessPal app I told you about before, I track my calories, and macronutrients easily. (if you download the app we can follow each other!) Here’s what a typical day looks like for me:

Make a plan and stick to it! We have one week till go-time!

What are your favorite go-to items? Any recipes you want to share?

Your Food Diary:

Breakfast Calories Carbs Fat Protein Sodium Sugar
Eggbeaters – Egg Beaters, 9 tablespoons 75 2 0 15 270 0
So Delicious – Dairy Free Hazelnut Coconut Milk Creamer, 2 Tbsp 40 8 0 0 0 8
Coffee – Brewed from grounds, 2 cup (8 fl oz) 5 0 0 1 9 0
Bsn Syntha-6 Protein Powder(bb) – Chocolate Peanut Butter, 47.2 g 200 15 6 22 220 2
Add Food

320 25 6 38 499 10
Lunch
Organic – Cucumber, 3/4 cup, sliced (99g) 15 2 0 1 0 1
Taylor Organic Baby Spring Mix – Mixed Baby Greens, 2 oz (cups) 13 2 0 1 33 0
Chicken – Grilled Chicken Breast, Cubed, 140 g (1 cup) 231 0 5 43 104 0
Gourmet Blends – Black Currant Balsamic Vinegar, 1 Tbsp 49 14 0 0 0 5
Fresh Produce – Broccoli – Steamed 1 Cup Chopped, 0.5 cup 28 6 1 2 32 1
Add Food

336 24 6 47 169 7
Dinner
Baked – Tilapia, 6 oz 210 0 1 11 24 0
Taylor Organic Baby Spring Mix – Mixed Baby Greens, 2 oz (cups) 13 2 0 1 33 0
Monini – White Truffle Oil, 0.33 tbsp 40 0 5 0 0 0
Add Food

263 2 6 12 57 0
Snacks
Bsn Syntha-6 – Protein Shake – Chocolate Shake, 1 rounded scoop (47.2g) 200 15 6 22 220 2
Think Thin – Creamy Peanut Butter Protein Bar, 1 bar (2.1oz/60g) 240 22 9 20 300 0
Dannon – Light & Fit Vanilla Greek Yogurt, 0.5 cup 65 7 0 9 35 6
Bsn Syntha-6 – Protein Shake – Chocolate Shake, 0.5 rounded scoop (47.2g) 100 8 3 11 110 1
Add Food

605 52 18 62 665 9
Totals 1,524 103 36 159 1,390 26
Your Daily Goal 1,520 95 42 190 2,300 57
Remaining -4 -8 6 31 910 31
Calories Carbs Fat Protein Sodium Sugar

 

 

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