weight loss

meal plan: week 2

Alright, since you asked for more, here it is - another ‘what we eat’ meal plan share.

In need of intro and more background on how and why I plan and meal prep? Check out my first post in this series.

PLANNING PROCESS

We were out of town the weekend I came up with this meal plan, so I did my brainstorming Sunday morning over breakfast in Jersey, made a stop at Trader Joe’s by my parents before hitting the road, and then swung by the grocery store once we got back to Baltimore for last minute things. I kept things plain and tried to select meals we could easily piece together rather than using recipes.

Could I have just come home and not worried about what we were going to eat? Sure. BUT, with such a hectic schedule this would mean needing to eat out a ton during the week ($$$) and likely eating minimal veg. The bit of extra effort is worth it to me when I consider the alternatives. This isn’t all fun, but our health is one of my biggest priorities, so I do it anyway.

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week 2: what we eat in a week

BREAKFASTS

  • Hard boiled eggs (in the Instant Pot) (2 per serving) eaten with….

  • Blueberry baked oatmeal (used coconut sugar instead of brown sugar for lower glycemic index) - made recipe as written so we had 6 pieces, enough for 3 days. Once it ran out we ate HBE with english muffins which we had in the freezer and made….

  • Breakfast sandwiches for Friday (2 eggs + cheese on an english muffin)

MEALS

I select 2 meals that will incorporate our starch, protein, vegetables, and fat. We batch cook (large portions) so that we are fed from it ideally 3-4 times each. If this requires me to cook a larger protein portion than stated in the recipe I will increase some of the spices slightly.

  • Instant Pot Carnitas + corn tortillas (to make tacos) + sour cream + salad (tomato, feta, avocado)

  • 2 lb peeled, deveined shrimp (cooked from frozen; 1 serving = 9-11 pieces of 21 to 30 count shrimp) + whole wheat spaghetti (1/2 c) with wilted spinach + zucchini + EVOO + parmesan cheese

  • Cubed and roasted sweet potatoes to have in the fridge for as needed

BACK-UP MEALS

We needed some backup protein to make it through the end of the week…

  • 2 Hot dogs (nitrate free, like Applegate farms) OR 2 chicken sausage paired with leftover veg + cooked cubed sweet potato OR salad

SNACKS

I pack us each a morning and afternoon snack. These are snacks we had on hand that I mix and match each day based on each of our needs.

  • Yogurt + almonds

  • KIND bar or Health Warrior Chia Seed Bar

  • Rice cakes + cheese stick

  • Grapes, frozen mango and strawberries (snack or dessert)

  • Kodiak Cakes muffins (made from mix)

Was this useful? Is there a different format you want to see or other ideas you need? Let me know!!

are you making excuses?

Today I want to explore something that has been coming up with clients and in conversations with others. I help my clients recognize unproductive thought processes that work against their goals. Through my own work with therapy I believe, more than ever, that with the help and guidance of others it is easiest to improve ourselves. While I can’t work with each of you one on one, I hope today’s post helps you reevaluate and challenge some of your own thought processes related to your health and wellbeing.

You have heard ‘comparison is the thief of joy’. In the age of social media we know the constant comparison to the lives, bodies, etc of others brings us down and can make us feel pretty bad about ourselves or our circumstances. Most of us are aware of the harm this can do, and hopefully, take measures to avoid that spiral.

However, I have been noticing a different kind of comparison. People comparing their behaviors to others as a way to justify why their behaviors “aren’t that bad.”

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I do not and will not shame anyone for their food or lifestyle choices. It is a choice. However, when you are actively trying to take better care of yourself, improve your health, support your goals through eating more nutritious foods and moving your body, comparing your habits to someone’s ‘worse’ habits in order to justify your inaction or misaligned choices is NOT HELPFUL.

I see more and more people using this sort of comparison to make themselves feel better about not doing the things they told themselves they would do. I hear people using the choices of others to justify why their own choices ‘aren’t that bad’. This thought process is being us as an excuse to not follow through with goals that have been set.

Here are some examples:

  • You set a goal to move your body four times this week. You don’t do it. Instead of evaluating what happened and taking steps to try again and succeed at your personal goal, you focus on Susie in the office and how she is never ever active and justify your behavior because ‘at least you are not like her’.

  • You know your reliance on and constant intake of sugar is contributing to your rising blood sugar levels but you say, “at least I am not eating donuts and candy everyday like my coworker Bobby does.”

  • You have a new diagnosis of prediabetes and are feeling resistant to giving up soda. You know you want to get your blood sugar under control, but you also know you will “never let myself get to the unhealthy place my cousin did”.

REALITY CHECK

Your health has NOTHING TO DO WITH HOW SOMEONE ELSE CHOOSES TO TAKE CARE OF THEMSELF!!!

We are unique. Our health is determined by genetics, environment, stress, lifestyle factors, and more. Just because we don’t eat fast food everyday like Joe Schmoe doesn’t mean we get a free pass to avoid a heart attack. Don’t think that just because you skipped the fried mozzarella sticks and watched your friends eat them that your excess alcohol intake is erased. Health does not work that way. We all respond differently to food and exercise, and really all health related behaviors, positive and less productive.

This sort of comparison is negative, judgmental, and none of your business.

So take a moment to reflect. If you find yourself going down this thought cycle, I hope you can recognize it and stop it. People in your life don’t deserve this kind of judgement. And your health will not improve from it.

If you have a desire to take better care of yourself, own it, do it, and stay in your lane.

Remember - health is built on consistency. Stay clear in what you are trying to accomplish, take it one day at a time, and for goodness sake leave other people out of it.


-Rant over-



lessons learned: no added sugar

Hey friends!

How was your February? Two weeks ago me and my friend, and fellow RD, Becky went one week without added sugar. Did you join us? If you missed the challenge, you can find the details here.

Today I am sharing some of the lessons learned during our brief seven days without added sugar. Don’t worry, I am back on the donuts, but it was a great, eye opening challenge.

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lessons learned: added sugar

  1. Too much sugar can make you feel crappy and can aggravate IBS.

  2. Added sugar is in SO many foods. Truthfully, I tend to think my added sugar intake is fairly low day-to-day (unless I bake cookies or am PMSing) but, getting reacquainted with the food label on staple foods in my diet made me realize that I likely come very close to the ‘recommended’ added sugar limit of 25 g/d. Between sausage or bacon, a granola bar, bread, sauces, and so much more, sugar is literally everywhere, and often in places it really doesn’t need to be.

  3. Eating sweets can quickly become a habit. We found that nighttime snacks and post dinner treats weren’t really something that was needed or even really wanted.

  4. Sweets are often used to comfort when stressed, or occupy when bored. Yikes!!! I am all about mindful eating, I really try to think before I eat and this challenge helped me identify the moments when I normally would reach for some m&ms or chocolate in the cabinet. This challenge forced me to check-in. EVERY SINGLE TIME I had that urge it was due to looking for a distraction from something I didn’t want to do, or feeling stressed / overwhelmed and wanting a moment of comfort. I prefer intentional treat selection for enjoyment, but I am not immune to the comfort of my favorite chocolate to escape my stress. I definitely do this way more often than I realized and I am glad for my better awareness. Now I am more apt to stop and ask ‘what am I really feeling right now?’ It is challenging, but powerful.

  5. A savory breakfast can be just as satisfying as a sweet breakfast. PS Becky has some amazing recipes and breakfast shares on her IG so make sure you’re following her.

  6. Fruit makes a great dessert! We both really enjoyed adding more fruit to our day, either at breakfast, as a snack, or as dessert after a meal. Clementines and grapes are extra tasty this time of year and are certainly sweet!

  7. Carbohydrate intake didn’t decrease. This eye opening experience showed us that we do love carbs and can eat carbs and will eat carbs for fuel and satisfaction but perhaps the countless sources of added hidden sugars in our diet don’t all need to be there too. I rely on bread a lot more than I ever have (due to my schedule) and I recognized there were higher quality breads I could invest in for more nutrition and less / no added sugar.

  8. Not drinking alcohol is tough. We had an alcohol goal, I did not succeed. Some weeks I drink 3-4 days, some weeks 1 day, some weeks 2 days. I wasn’t going to give up on a social outing and seeing friends because of this challenge. If I am out and socializing I prefer to drink. If I didn’t want to drink I would stay home and read. Worth highlighting two big points here: 1) Your alcohol intake isn’t benign, I know about my relationship with it, what’s yours? and 2) Your diet choices should not limit your social life and enjoyment of life.

  9. And of course, as I always say, it is important to be able to enjoy a treat when you want it and when it is special. Sweets are for enjoyment, not just because you realized your taxes are almost due and your anxiety is thru the roof. My biggest take away, was to remind myself of this exact thing that I know and teach but can sometimes lose sight of. Choose the treats that matter, that are chosen for the sake of truly tasting and enjoying, not the treats that are used to numb.

Well guys, there you have it. We survived, we learned a lot, we have new ideas for snacks, and a greater appreciation for why we make certain choices. Are we both back to eating sugar? You bet, however I always appreciate a learning moment and ideas about how to be more mindful and I look forward to using these lessons moving forward.