Recently I let myself go a bit, again. I have been feeling you know, funky, again. I’ve been late night stress eating ice cream and I put on ten pounds. None of my clothes fit and I feel disgusting which only makes me more, ugh.
But screw that, I am getting this weight off just like every other time this has ever happened in the past (and there have been many, many, many times). It just seems so much harder these days. I hate to blame my age but, late twenties certainly don’t do to the body what the early twenties did. Back then I could eat a gallon of ice cream, eat carrot sticks the next day and the day after that I’d be back to normal again. Not now. This is actually work and it’s the pits.
I can’t keep doing this to myself that’s for sure. I tried all my usual eat fruits + veggies all day long, run + snap back routine for the past two weeks and the weight has barely budged. So far I have lost 4.6 lbs then gained back 4 (weekend drinks + damn ice cream) then lost 2 again (the past two days). Usually, I could drop 8 lbs in the matter of a few days but for some reason, it’s just not happening and It’s incredibly frustrating. I’m starting to look for logical reasons but, the scale isn’t broken (because I’ve already checked) and I am not pregnant. So this is real. This is what rounding the bend to thirty looks like. No I refuse to blame anyone but myself. This is ice cream cake and vodka tonics, not age.
So here’s how I’m (and you) can bust through that plateau, the one that’s getting you down, the one that makes you want to give up.
Don’t ever give up on yourself, just learn the tricks.
First off, I switched up all my meals. I had been eating the same peanut butter + banana on toast or wrap for a long time now so, I eliminated that completely. For breakfast I made up a big batch of my steel cut oats, I divided them out into one cup serving size containers and sprinkled all the goodies on top (and froze them). This breakfast runs me about 469 calories so, I eat it on mornings after vigorous exercise.
But also keep it mind, it is better to think of your day as an upside down triangle. Start the day with your biggest meal and taper down from there. Eating more calories in the morning will give you more energy throughout your day (and you will also be less likely to snack in between meals). You have all day to burn off the calories so no worries there. Finish off the day with your smallest meal as you will be sleeping not to long after and will be burning minimal calories while you sleep.
Some other breakfast ideas:
1 cup dry whole grain cereal, 1 medium apple, 1 tablespoon natural peanut butter: 326 calories
1 hard boiled or fried egg (use Pam to coat pan), 1 whole grain English muffin, 1 slice Mozz or Monteray Jack cheese, spinach, tomato (grill tomato in the pan after the egg is cooked through on one side + flipped): 230 calories
1 cup watermelon, 1 serving granola of choice (serving size usually varies from 1/4-2/3 cup depending on content in granola), 1 serving Greek yogurt: calories vary, est around 400
One rule I have always had still stands now firmer than ever, when I snack at work, I snack on fruits + veggies ONLY. I bring my breakfast + lunch or lunch + dinner and fruits/ veggies that is it.
Can’t be tempted when there’s nothing around to indulge on. I am really not an indulgent person, usually I have very strong self control when it comes to eating but lately I don’t know what has been going on with me. I blame it on the puff, puff, pass.
So that’s leads me to this statement. I am done, done, donity, done done done with that.
Salad. Salad in a jar, in your favorite container, I really don’t care how you carry it just carry it, love it, eat it, because I do just about every single day. I honestly love vegetables and you will too eventually if you don’t not already.
And, don’t ruin your beautiful healthy salad by drenching it in high fat dressing, handfuls of cheese or croutons. A serving of cheese or croutons is great but, ONE SERVING. And for dressing, look for something low calorie, preferably an olive oil and vinegar blend.
Some other lunch ideas:
Tomato + cheese on a whole grain roll or English muffin
Egg salad, tuna or chicken salad wraps, rolls, English muffins
Chickpea salad wrapped in romaine lettuce (recipe coming soon)
Grill or roast up boneless chicken (season with your favorite McCormick blend or homemade blend) slice up (like deli meat or in chunks for salad) and store all week in your fridge to throw on salads or make quick sandwiches with. This can also be frozen in individual sized portions.
Beware of soup- High sodium (even when you look at low sodium varieties your looking at nearly half a days suggested intake). Too much sodium causes your body to retain water and makes you feel bloated and fat. I stay away from canned soups entirely.
Dinner: I cook simply and from the earth. Usually, part of our meal comes straight out of my garden. For meat, we stick to mainly fish + chicken. It is rare for me to purchase beef and even more rare to bring pork into our home. We also eat a lot of vegetarian meals with tofu or fresh homemade sauce* made with our homegrown tomatoes. I mostly stay away from pasta and when we go there, we go whole grain.
Whole grain is very important at this age. As you age, your body has an easier time breaking down and digesting whole grains which means they pass through your body quicker and wont get stored as fat causing you to gain weight.
Avocado pasta (* recipe coming soon)
Turkey (or veggie) burgers *
Saute’d garden squash over rice + shrimp *
Tofu stir fry* (over quinoa or rice)
Swai Bake (needs to be updated with some slight changes I’ve made recently)
Roll Ups (this link is for a turkey roll up)
Grilled or roasted Fish Pockets* (or chicken)
Pulled Chicken (or pork) sandwiches* (freezes great)
Salad, salad, salad (tons of variations coming soon)
Egg, tuna + chicken salad* make great dinners too
Stuffed Peppers* (freezes great)
the best Creamy Cheesy Pasta Skillet with veggies, turkey or ham or just veggies that you will ever taste*
Monte Crisco* (freezes great)
Ciambotta* with crusty bread (yeah, I’m 50% Italian)
Meatballs* over rice (freezes great)
Mini Meatball Grinders*
Magic Cookies* (my daughter’s favorite)
Ok, that is a lot of stars*, looks like I have my work cut out for me. But that is good. I need something to focus on around here. I am going to make these recipes slowly over the next few weeks and get them on here for all of you to try.
Recently, I was introduced to the art of freezer cooking and I must say, it takes some changing the way you think about cooking but, the benefit is a serious time saver.
Imagine, taking one day every few weeks to cook up a bunch of your favorite meals, separating them into individual portion sizes and freezing them. I always thought that the food would not taste the same or be the same texture once it was defrosted and reheated. But, turns out, there are A LOT of things that freeze VERY well + defrost/ reheat like it was made that day.
Foods like: chicken, pork, quinoa, bread, dough, rice, many fruits + veggies, coconut, nuts, eggs, sauce, muffins, pancakes, waffles + so much more can be prepared in large batches and frozen to be warmed up at a later time as a grab and go or quick meal.
I’ve also jumped on the jar salad band wagon. I have to say, it does make sense.
Lastly, I have mixed up my exercise routine. THIS IS SO IMPORTANT. You never want your body to get so used to an exercise that your muscles plow through it like its nothing and no change is being made. Your muscles have memory and it happens rather quickly. It’s just doing the same thing over and over expecting different results. Not going to happen.
Instead: what I have done is made myself a little schedule that is easy to stick to and also allows for rest days to allow my muscles to heal in between the beatings!
I am a big Jillian Micheals fan, I have many of her videos which many are also available on Amazon Prime for free (included with your membership). Her workouts are tough. You will kick your own ass in every sense of the word. You will be sore the next day in so many different areas. And that is exactly what you want. If you aren’t sore than you aren’t working hard enough. If you are not working towards a change than you are allowing yourself to get worse.
I promise you do not need to work out for hours on end. You do not need a gym membership or a personal trainer. All you need is a little discipline in your eating and some physical fitness. And by some I mean, as little as 20 minutes 4-6 days a week. That’s it! I have been a size 2 for going on 10 years now. All I do is keep myself in check. I monitor my weight daily. I never allow myself to get more than 10 lbs out of bounds. When I hit 9 I’m like, no no no, time for a fruit + veggie fast (coming soon). And, that’s it, pounds be gone. Usually it only takes a few days but, as you can see from this post, the years are catching up to me. So, it is time to buckle down and stop playing around.
My current exercise schedule:
Monday: 20 Minute run
Tuesday: Jillian Micheal’s abs (HIIT)*
Wednesday: 20 Minute run
Thursday: Jillian Micheal’s strength training w/ weights (HIIT)
Friday: 20 Minute run (optional)
Saturday: Yoga (optional)
Sunday: Rest (yoga, optional)
I recently read in one of my healthy or fitness magazines that after the age 25 or 26 your memory decreases by a small percentage every year and physical fitness actually increases your memory by that same percentage every year. So you can literally reverse one of the signs of aging with exercise alone. (Don’t quote me on the memory thing, it was something important, I want to say memory, I need to double check exactly what it was but it definitely gave me a boost in motivation)
So that’s it. If you eat from the earth (whole grains, fruits + veggies, lean meats, nuts + legumes). Stay away from packages, stay away from sodium, stay away from cans + anything processed.
If you change up your fitness routine. If you juice* for weight loss (I will get into that very soon) you too will bust through your plateau. It’s as simple as CHANGE. Never expect different results when you are doing the same old thing over and over. Change is key.
Go get it!