Tag: how to eat healthy

A Full Day of Healthy Eating

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It’s 2020! To celebrate the new decade, I’ve been doing what any amateur adult would do and I’ve been eating all the bad food. And by bad food I obviously mean the most delicious food that is the worst for your body. I’m talking pizza. I’m talking taquitos. I’m talking all the chicken nuggets. Add all the soda pop and alcohol I’ve been consuming to replace all the water I haven’t been consuming and it’s safe to say I need to replenish some nutrients here.

So…

…this is my full day of eating when I’m being extra good to myself while also eating in a deficit.

(Actually it’s a combination of what I ate Monday and what I ate yesterday, but don’t tell the food police. I eat basically the same thing every day so it’s fine.)

 

Breakfast

My easiest meal. Mostly because it’s the same thing every day of my life.

 

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Jimmy Dean Delights: Turkey Sausage, Egg White, & Cheese English Muffin with Coffee (elixir of life) and my First Liter of Water

They’re easy, they’re healthy, and they’re delicious. I eat the same thing for breakfast every day. Listen, breakfast was always hard for me because as much as I try to make myself be a morning person, I am not a morning person. So I found something that works for me and that’s what I’ve stuck to for the past couple years. And of course I add Tapatios hot sauce. Only Tapatios.

 

Lunch

Lunch is the hardest meal of the day, in my opinion. I work at my husband’s business and if you know anything about owning a business you understand me when I say sometimes we don’t get to take lunch. If the phones are ringing off the hook or we’re short-staffed in the warehouse, we all jump in and help keep everything running smoothly at the expense of our “break-time.”

So here are my typical lunch options for busy days vs normal days:

 

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Busy Days (Monday): Subway Steak & Cheese Salad with their Chipotle Southwest Sauce and Sweet Onion Sauce for dressing

According to my metabolic type and personal research, my body functions best on higher protein, lower carb foods. (I am not one of those people who can have a cup of white rice for every meal and lose weight. I will bloat until I look like Violet Beauregarde.) So when I can, I opt for no bread. Our subway also has a drive-thru so on busy days I swing by there and eat at my desk. This is what I had on Monday.

 

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Normal Days (Thursday): Bird’s Eye Veggie Made Rotini Alfredo with Broccoli

This is still a very easy meal… but hey, I do have to stick this one in the microwave. Honestly, I don’t have time to cook at lunch and I even if I did, I don’t want to. This pasta is great and I usually throw in some leftover veggies from the night before; today was broccoli.

 

Dinner

As a rule of thumb for my dinners I try to make them:

  • Little to no carbs
  • A good source of protein
  • A full serving of vegetables
  • As little processed ingredients as possible

I already showed you my turkey scramble recipe, but I also love to make fish:

 

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Marinated Salmon with Steamed Broccoli

That sounds very fancy, but it is not at all. I get individually frozen salmon filets and a 30 minute marinade. When I get home from work, I thaw my salmon in cold water, then stick it in the fridge with my marinade for half an hour, then saute it in a skillet. Literally that easy. Oh, and I get steam-in-the-bag frozen broccoli so that gets popped in the microwave while I cook the salmon. Ta-da! A well balanced dinner.

And that’s basically it. A couple things to note:

  1. I try not to snack on a daily basis because I can’t control myself around a good snack. I mean honestly, who can though?
  2. I don’t count calories or macros anymore simply because I know the nutrient breakdown of the foods I eat regularly because I have counted calories and macros for so long. It’s redundant and doesn’t give me anything by writing it down anymore. I highly recommend it, though, if you don’t already have a good idea of what you’re consuming calorie and nutrient wise.
  3. I drink 3 liters of water every day throughout my day, and a cup of decaf green tea before bed

 

Voila! A full day of eating. I’m slowly but surely putting together a blog about how I figured out how to eat healthy and how I make my “meal plans” so if all of this sounds like something you could get on board with but don’t know where to start, keep an eye out for that blog. It took me about six years to figure out how to eat healthy on my own so if you’re struggling, I feel you. The best advice I have is that the slower you start off the easier it will be to maintain changes. Give it time.

But okay, that all sounds very bloggy. I’m going to go now.

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Did anyone else celebrate going into the ’20s by partying like Gatsby? First I took a drink, then my drink took a drink, then the drink took me. 

A Week of (mostly) Health

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Fun Fact: Did you know that 5:10pm in Abu Dhabi is 8:10am in Kentucky? Does that mean that I can drink while I watch this live F1 race? It’s 5 o’clock somewhere, amirite?

It’s been a whole week! (Yeah, I stopped doing the day numbers in the titles so I had to count. That’s going to get really confusing.)

A week in review:

  • I have acquired a Body Fat percentage scale (thanks Black Friday Amazon deals) so I will update all my numeric data next week sometime. Maybe on day 10, that’s a nice round number.
  • I think my body is now used to waking up early. It’s certainly not happy about it, but it’s used to it for the most part. I woke up naturally at 7am the other day. I mean, I went back to bed because I didn’t have to work that day, but I did wake up for a few minutes! I’d count that.
  • I’m in the routine of blogging every day! Woo!

I’ve worked out 4 of the past 6 days, eaten healthy 3 of the past 6 days (it was Thanksgiving, I have no regrets), and blogged every day! I think that’s a pretty good start.

*brushes off shoulder dramatically*

I’m feeling good about this. I’m feeling strong and committed.

Also, just so you all know, this website / blog won’t be entirely about health and weight loss. Fitness and health happens to be what I’m dabbling in right now and I can’t think about anything else.

This is what I’m talking about when I say I jump into the deep end with things; heath has consumed my life for the past couple months.

That novel I am writing? Nah, I gotta go to the gym.

Getting back to charcoal drawing? Nope, need to scour pinterest for healthy recipes.

Picking up my violin? I’ll do it later.

Gaming? Back burner.

I’m not proud of this quality. I’m trying to get better, which is part of the reason I started this blog. It wasn’t really intended for an audience (though I greatly appreciate anyone who gives a hoot about my daily ramblings), but it was a quick and dirty way to get my brain to do something besides obsess over my current obsession. I think it’s working! Finger’s crossed.

Okay, I’m going to watch this race now. Does anyone else watch Formula 1? Go Ricciardo! Woo!

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Lola’s body is far from used to waking up early. 

Black Friday Salad

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Good morning, internet! Anyone else in a food coma?

Thanksgiving was uneventful in the Johnson-Hollon corner of the world, which is the most wonderful thing it could have been. I am the only one who feels like nothing is ever truly “uneventful” anymore? Maybe that’s just part of adulting? I don’t know.

Anyway, I have a very important goal for myself today and I’m not looking forward to it whatsoever. I’ve got to get back on track with my diet.

*whine*

My mother-in-law lost over 100lbs a couple years back and anytime someone asks her how she did it she tells them “when you get off track, which you will or you’ll drive yourself insane, get right back on it the next day.” It works, folks. I’ve tried exactly that and it’s really the best tip I can give you.

Here’s some elaboration that you didn’t ask for:

Accept that you didn’t do the thing, but don’t give yourself an out to keep doing it. “But it’s Thanksgiving…. But it Black Friday…. But it’s the week after Thanksgiving… But it’s almost Christmas… I might as well wait until the new year…”
Don’t fall into that trap! Stop having the “but I already screwed it up” pity party! (No one wants to go to that anyway, there are much better parties to attend.) There are 33 days until the new year! You can make so much progress in 33 days, even if it’s progress in forming a habit of being healthy.

Do a little something extra for yourself that isn’t related to the goal that you fell off of that day. Whatever the reason or cause, you decided to have a not-so-healthy meal. Maybe it was a family holiday like yesterday, or maybe it was because you’re stressed or getting burnt out. Do something that relaxes you, or invite some friends over and play a board game, or go to the mall and try on some really nice dresses that you don’t have any need for but are still fun to try on. Don’t feel guilty for making a decision, but recognize that something was different and treat yourself a little nicer in that moment, and then decide to do better next time.

Also, and this is the most important, don’t overcompensate! Don’t kill yourself at the gym or eat only a rice cake the next day. Go back to your normal routine that you set to reach your goals. If you’ve already fallen off the wagon why on Earth would you try to make it harder for yourself to get back on track? It’s hard enough to choose chicken breast and vegetables over mozzarella sticks and curly fries on a strong day, I’m certainly not going to choose a rice cake on a weak day.

Blogging for the past five days in a row has made me realize that adults are just assholes to themselves, aren’t they? It’s a good thing I choose to be an adult only a couple days a week.

This is a very discombobulated blog, my bad.
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Papa didn’t raise me to forget my poker glasses.

I am the elderly. 3 / 90

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Good morning, internet! (I re-read my first two posts and realized that it’s kind of rude to only say good morning to myself and not anyone reading this, so hey hi hello.)

In case it wasn’t glaringly obvious yet: I’ve never daily blogged before.

I watch a lot of vloggers on YouTube so I get the idea, but this is still very foreign to me so I’m not sure what to write about. For now, until I really get into the groove, this 90 day daily blog will serve as more of a journal for me and my weird, incoherent, stream-of-conscious style thoughts. (Welcome to my brain.)

So anyway, when I said yesterday that I was exhausted, I truly was exhausted. I tried to work on my novel a while right after work (Yeah, definitely did NOT write 50,000 words in November) but once that space heater is on in my office I feel like a little cuddled burrito and I had to go to bed lest I fall asleep at my desk.

I went to bed at 7:00pm, y’all. That is not okay.

Going to bed at 7pm is acceptable for three types of people:

  1. infants
  2. elderly
  3. college students who juggle 15 credit hours, a part-time job, and a social life and only have the time to sleep scheduled in their planner for a few non-party hours every two days.

But I digress.

Needless to say, I’m feeling pretty bright eyed here at six in the morning today. I think that if I do go to the gym I’ll take it easier, though. My problem (in life, just my main problem altogether) is that I jump head first into big projects or goals and don’t take the time to adjust for the long term. Does anyone else do that? I get so excited about what I want to do and end up going too hard for about a week and then burning out physically. It’s not my excitement that dies, it’s literally my lack of human function because I’m not used to going to hard! It’s frustrating.

I should do a full break-down of my workouts soon. Hmm… I’ll work on that for an upcoming post.

Typically I do about 3 minutes stretching, a 5 minute aerobic warm-up, 4 to 5 weight training exercises (I use an upper body / lower body split, not individual body part days), and 10 to 15 minutes of cardio depending how long I took doing my weights. I aim for being at the gym an hour maximum. If I do go today I will stick to 10 minutes on the stationary bike and maybe a couple upper body lifts.

As for yesterday, I definitely ate that Mexican food and it was delicious. Hey, I’ve got wiggle room in my “healthy eating” goal, I’m still on track! Let a girl enjoy her chori pollo!

In all seriousness, it is super important to take all things in moderation. If you deprive yourself of everything that you want, even when you’re on a “diet”, then you’ll crave it more and more and you run the risk of letting yourself fall into a binge mindset. Binge sounds like a scary word: It may not be anything dramatic, but when you allow yourself to finally indulge after being too strict it may be at the cost of 2,500 calories of Wendy’s in one sitting. (Can you tell that I’ve been there? It’s not as hard to get that many calories at Wendy’s as you may think.)

I am certainly not an expert, but I lost 40lbs pretty recently after being the chubby kid my entire life it was not by being a hard ass to myself about my diet.

What I’ve learned, really just this year, is that even on a diet and even trying to lose weight if you listen to what your body needs it will be more willing to compromise with you. Does your body crave ice cream? Give it a couple bites of ice cream! Maybe make it a healthier option that’s still tasty and satisfying (I HIGHLY recommend Halo Top, oh my God…), but give it some ice cream. And then when you have broccoli and plain chicken breast planned for your next meal it won’t seem so terrible and your body will be like “Ugh, fine I guess” instead of throwing a temper tantrum about wanting carbs.

All I’m saying is cut your body some slack and your body will cut you some slack back.

Your body is just out here trying to survive, it’s not the enemy, it doesn’t know that you want to fit into a size 8 or run a marathon for funzies (hobby runners my true idols). So be a little nicer to it. Explain your goals to your body kindly and with your actions, because I’ve tried yelling and cursing at mine and I don’t think it speaks English.

*Steps down from soapbox*
*Takes a bow*
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And that’s the tea… Oolong and citrus is actually this tea, but this post was the *tea* because I’m still cool and young and I don’t go to bed at 7pm every night. You get it. Okay.