Monday, January 7, 2013

Feeling good, and the deets

This is a long one, guys...
 Thank you all for the feedback I got on my Saturday Post - especially from Norma who I seriously admire for her take-no-shit approach to her own health. But, thank you to all of you who took the time to give me some support... it really makes a huge difference to me and my mental attitude.

I am going to detail the challenge plan below. I neglected to add some things that I know I normally eat, but didn't write down. Including all drinks. Seriously, though, why can't you guys just read my mind? No?

The challenge will go for 1 month. I have, in the past, done it for 1 week. But really, there is no reason not to stick with it for longer. Calorically and nutritionally, it's stellar. It's clean and amazing. February 3rd will be the last day of challenge. But who knows... maybe it will just continue on from there!

Here is the exercise schedule for this week:
1/7 - The Cyclone - Bodyology
1/8 - Spinning
1/9 - Power class (smarter with weights, this time)
1/10 - active rest (walking after work)
1/11 - Step
1/12 - New workout - Bodyology
1/13 - active rest

Here is the menu for today, and the detailed challenge. Please note, this is a challenge I have put together using resources and my own past experience with what I KNOW I eat. It may not be for everyone (although I think it would be great for everyone). For example, many sing the praises of coconut oil as a healthy fat. I am personally not sold, so I don't use it. Avacado is also a great healthy fat, but I don't love it, so it's not part of my personal challenge.

eats for today, including drinks
BB: 16 oz organic pomegranate white tea - this is very good, found it at the grocery store. I need my caffeine. - done
BB: 23 oz water - done
B: 1 slice raisin ezekial toast, 2 tbs natural PB - done
BS: 23 oz water - done
S: 30grm dry roasted edamame - done
16 oz white tea - now
L: 1 cup curried lentils* with 2 tbs nutritional yeast flakes*, 2 cups chopped salad*, 2 tbs good seasons dressing made with olive oil and vinegar
16 oz white tea
S: 3/4 cup lowfat cottage cheese, 1/2 cup frozen berries
23 oz water
BW (before workout): 1 banana
AW (after workout): 23 oz water
D: 4 oz cod, baked with tomatoes and green olives, 1/2 sweet potato, 1/2 cup cooked spaghetti squash with salt, pepper, and chili powder
S: Will NOT snack here. Will have some water or chai tea instead.

Cals 1182
Fat 36 g
Cholesterol 47 mg
Sodium 2558 mg
Carbs 147 g
Fiber 43 g
Protein 75 g
Sugars 49 g

Calories are a little on the low side, especially with a Bodyology workout. So, I will put it out there that this menu is subject to change, but ONLY within the parameters of the challenge and NOT to exceed 1300-1400 calories.

*Curried lentils adapted from THIS RECIPE
*Chopped salad is red peppers, kale, and carrots, chopped in the Ninja
*Nutritional Yeast is a great little nutritional supplement that adds a ton of nutrition and flavor. This Blog has a nice description of the product.

Challenge details:
Veggies - none are technically off limits, but that's only because I know I stick with green leafy and cruciferous veggies. I try to make them super colorful. The more color, the better!
Protein: beans/legumes, chicken breast, fish/shrimp, eggs, natural peanut butter or almond butter (also healthy fat), almond milk (though not a significant source of protien - not sure what other category is should go under!), nutritional yeast
Fruits - 2 per day, no fruits off limits
Carbohydrates: sweet potato, ezekial bread, beans/legumes, quinoa,
Dairy - up to 6 oz plain greek yogurt, up to 6 oz low fat cottage cheese, 1 serving each per day
fats - nuts, nut butter, olive oil
condiments: OK, as long as they have NO sugar, NO artificial sugar, or a list of ingredients I can't pronounce.
Water - at least 80 oz per day
black tea, black coffee

So, that's everything (but I'm sure I missed something). You can see from my menu today I am eating a lot of volume. Veggies will do that. I am feeling good about everything, and hubby is being really, really supportive. This morning as we struggled to get out the door and the kids in the car, he stopped me, turned me toward him and said "You can do this. You are a strong, powerful, beautiful woman. You can do this".


That's all for now, folks. I AM MOVING FORWARD.

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