Reese’s Peanut Butter Cups….You are the devil!
Whatever your choice of candy, you may have had a little more than moderation this past weekend, (IE Halloween, and then some). You may be feeling a little sluggish and bloated (and guilty, but its okay!) If you are anything like me, when I get off track my mind plays some serious tricks on me, making me feel that I lost all progress. I actually look in the mirror and see my heavy self all over again. The good news is, it is just my mind messing with me.
When we have a bad day (or two) the mindset can really get to us. We tend to get down and out. However, your progress is not lost. When we fall, we get back up. It is that simple. So perhaps you splurged on candy. So what??? It’s called living, and that is part of life. The trick is to bounce back and not make the splurging a habit.
I thought this would be a great time to share with you my last couple of weeks in terms of nutrition. Fall is my favorite time of year. The weather gets a little cooler (well for us in Southern California) back home, the leaves have changed color, and it is the time for candy and my favorite beer Shipyard Pumpkinhead. With that comes the challenge for my discipline. In the past, I never planned and that eventually, this led to my failure.
“Fail to prepare, prepare to fail.”
To combat the possibility of failure I plan out my food and what I am going to eat, not only for the day, but usually the week as well. It can be a little overwhelming at first, but isn’t everything? The trick is to develop the habit. Once again, it takes some time, and effort, on your part. 66 days to be exact, which isn’t nearly as daunting as it seems. (http://www.huffingtonpost.com/james-clear/forming-new-habits_b_5104807.html)
Once this habit is created, it is a game changer. Do yourself a favor and get on track. Start with writing down your food plan for a month. Is a month too long? Then write it for a week? Still too long? Write it for a day. My point is, start writing. When we write things down they are actions set in motion.
Let me share with you tomorrow’s eating plan with the calories and recipes.
Breakfast: Strawberry Chocolate Shakeology Smoothie.
(Great for people on the go first thing in the morning)
-Ingredients & calories
- 5 ice cubes
- 1 cup of frozen strawberries (50 calories)
- 5 tablespoons of Skippy Natural Peanut Butter (142 calories)
- 1 scoop of Chocolate Shakeology (160 Calories)
- 5 cups of Spinach (10 calories)
- 1-2 cups of water (depending on how thick you want your smoothie)
Total Calories: 362 Calories
Blend in order for Awesomeness.
*Tip: Drink slowly to avoid brainfreeze*
Morning Snack: Between breakfast and lunch
- Medium sized Honey Crisp Apple (90 calories)
- ¼ cup Kirkland Signature Trail mix (120 calories)
Total Calories: 210 Calories
Lunch: The Mix-Brown Rice Version
-Ingredients & calories: (This makes 20 cups)
- 1 lb Jennie-O (93% Lean, 7% Fat) Ground Turkey (640 calories)
- ¾ Carton Egg Whites (300 calories)
- 2 cups Uncle Ben’s Whole Grain Brown Rice (380 Calories)
- 5 cups of Yellow Summer Squash (70 Calories)
- 1 Green Bell Pepper (80 Calories)
- 1 Yellow Onion (99 Calories)
- 2 Tomatoes (231 Calories)
- 1 bag of Green Giant Broccoli Florets (275 Calories)
How to make it:
-Bake or stir fry the vegetables. (Change it up for a different taste)
-Cook the Rice as directed.
-Scramble the egg whites. Add pepper as desired.
-Grill or cook the ground turkey until done. Add favorite seasoning. (My favorite is the Weber gourmet seasoning)
-Combine all the ingredients into a Tupperware container.
How to eat it:
-1 cup of the Mix = 201 calories.
-Add Bragg’s Liquid Amino’s (found at Wholefoods or Sprout’s) This is for flavor only. Don’t go crazy because it is high in sodium.
Afternoon Snack: Between Lunch and Dinner (or post workout)
Blueberry Chocolate Shakeology Smoothie.
Ingredients & Calories
- 5 ice cubes
- 1 cup Frozen Blueberries (60 calories)
- 1 scoop Chocolate Shakeology (160 calories)
- 1-2 cups of water
- (Optional)5 tablespoons of Skippy Natural Peanut Butter (142 calories)
Total Calories: 220 Calories without Peanut Butter
362 Calories with Peanut Butter (My favorite version)
Dinner: Vegetable Omelet
Ingredients & Calories
- 2 Large Eggs (140 Calories)
- 3 Servings Egg Whites (75 Calories)
- ½ cup chopped onions (34 calories)
- ½ cup chopped green bell peppers (15 calories)
- 1 cup Spinach (10 calories)
- ½ cup chopped tomato (10 calories)
- ¼ cup cheddar cheese (90 calories)
Total calories: 374 calories
How to make it:
-Spray pan with olive oil cooking spray
-Mix eggs and egg whites together and add to pan. Add pepper if desired.
-Add chopped vegetables
-Cook on medium heat
-Add cheese just before folding omelet
-Fold omelet, eat and enjoy!
Total Calories for the day: 1710 Calories
I am more than sure you have questions about my order of food and my calorie intake. Let’s take some time to dive into it.
It is really important to track your food intake. There are plenty of ways one can do this. You can go old school and write it down. This takes a lot of time, but once you log in your food, it isn’t as time consuming. There really is something to be said about handwriting it down. I feel when you actually write something down it sticks more, it’s old school and sometimes that is what you need. Most importantly, find what works for you.
Another method of tracking your intake is to join a program like Weight Watchers. This program has developed over the years and their point system really works for people.
My preferred method is using an app on my smart phone called “myfitnesspal.” What I like about it is you can create recipes, and scan barcodes. Plus it saves frequently used foods. Another great use of myfitnesspal is it can be used to figure out how many calories you need, based on your goals of weight loss or weight gain. My caloric intake stems from this. Based on my current weight, activity level, and goal weight, it gives me a number. Numbers are tangible and tangibles are extremely helpful for reaching goals. If you are one for technology, this app is great.
Just as important as tracking what goes into the body is what you burn. My success on my weight loss and transformation journey really started when I started tracking my caloric burn. Smart watches, jawbones, and fitbits are really popular these days, however for me, I really enjoy the Polar Heart Rate Monitors with the chest strap. They seem to be the most accurate for me. All are great options and are highly recommended.
Finally, just as with exercise, your body can adapt to eating the same thing. Keep the body guessing and add some new foods. I try to make it a point to try one new food or recipe a week. You might just find a new favorite dish. I also switch up what I eat at different times. If you notice my food plan for tomorrow you’ll notice I am having an omelet for dinner. What can I say, I like to have breakfast for dinner every now and then.
Enjoy that treat, but get back on track tomorrow. If all of this seems overwhelming, start small. Choose a meal and make that meal healthy, everyday this week. Next week, make it two meals and so on. Please feel free to share healthy recipes on the comments page for the other readers as I will be blogging about healthy recipes in future blogs.
I leave you with this thought one more time.
“Fail to prepare, prepare to fail.” Stay ahead of the game and prepare. Preperation leads to success. Success leads to goals being met. Goals being met leads to AWESOMENESS. Awesomeness leads to you being happy.
Top 5: My favorite healthy meals.
- Veggie Omelet (as listed above)
- Strawberry Chocolate Smoothies
- Banana Pancakes with Peanut Butter
- Homemade Peanut Butter Protein Squares (yes, I love Peanut Butter)
- Homemade Beef and Broccoli