Hi Friends Happy Humpday! Â I don’t have too much to report on the meal front because I actually did a pretty good job recording many of my meals last week.
Monday- Packing Lunch from the Freezer Bagel and Chile Relleno
Wednesday- Goodbye Dinner &Â Leftovers
Thursday- Almond Butter Banana Yogurt & Leftovers (Pelvic Instability Post)
Friday- Weekend Recap
I also did a pretty good job keeping the blog more in real time! Â This little blog has gone from a daily food and fitness log in it’s early days, to primarily a food blog, back to a mix of both. Â The best advice I ever got was write a blog you would want to read. Â I like a mix of health/fitness/nutrition and real life blogs, so that’s the one I’m going to write! Okay back to meals, so here is some of what went unrecorded.
Disclaimer:  I do not log everything I eat, these posts are intended to provide an overall idea of my meals. Remember, this is only what works for me, your needs may be different.  I am a Registered Dietitian and would love to help you on your health journey, if you think you’d like to work with me please check out my Nutrition Services page. Â
Meals
Lot’s of eggs…. big shocker I know.
Top Left- Mahi Burger Salad
Top Right- Spinach Omelet with goat cheese cheddar and deli turkey
Bottom Left- scrambled eggs, turkey sausage, brussel sprouts
Bottom Right- egg sandwich with goat cheese cheddar, brussel sprouts
Snacks/Desserts
Snacks and Desserts, I know a weird collage bare with me. Â Turkey makes an excellent emergency protein source, wings are delicious, cookie butter cups (TJ’s) and ice cream are awesome.
Speaking of treats… that brings me to today’s topic.
Tightening Up – Different than Dieting
How can you make aesthetic and performance strides without being super rigid with your diet? Â Weight fluctuates people, all the time, in ways beyond our control. Â Hydration status, hormones, sleep, food intake can all cause an effect on that number. Â I actually don’t weigh myself that frequently anymore, sometimes 1-2 times a month sometimes more or not at all. Â I found that I don’t need the scale to tell me what my weight will be, it took a lot of practice but I can tell when I’m not eating enough or when I’ve been overdoing it compared to my training needs.
So what do I do when I can tell I’ve gone a bit overboard?  Like last week’s ice cream extravaganza and all the treats from the weekend? In the past I would freak out, go into stress mode, and repeat until things moved in the opposite direction.  Now?
- Sleep More —> not always possible, but I try
- Drink Green Juice (just makes me feel healthy and good)
- Pay VERY close attention to my hunger cues, stop eating when I’m no longer hungry
- Switch up training, muscle confusion = progress, add a bit more cardio
- Increase protein intake at every meal (keeps me full, helps reduce cravings)
- Practice portion control- I get a little heavy handed with things like nut/seed butters
- Swap carrots for peanut butter in my late night noshing sessions.
Guess what? Â I get the same effect in the same amount of time, plus it’s easier to do without freaking out or feeling bad.
Sometimes I make a plain chicken sausage salad like I did yesterday and think, people are going to think I’m starving myself. Â But, No. Â When I cut back I snack (but smarter), I eat to my hunger, and I cut the extras. Â I’d rather get back to my baseline and go back to maintenance mode then spend 6 months half – *ssing it. Â Treats can fit in, but if you overdo it then for however long you overdid it for, that’s how long you’ll probably have to cut back. Â In my case, it will be about a week. Â No big deal. Â That’s part of life, part of intuitive eating. Â Not dieting, not starving myself, not logging calories or stressing about it!
Hope you have a great Wednesday!!!! Â Can’t wait for FNCE, it’s only in a few days!!!!!!