Portion Based Diet

Good morning everybody!

It’s a beautiful day outside, although it’s looking pretty chilly. The sun is shining and I’m feeling great!

I wanted to talk a little bit about the lifestyle change I’ve made recently. I don’t know about you, but I always failed at this dieting stuff because I was craving things or always felt like I was starving. I don’t know if it was because it was all in my head or if it was legitimately my body crying out for certain things that it wasn’t getting. Maybe I’m just THAT ready for change? Either way I have to tell you that I have had zero of that this week, which is unheard of. I’m always “in the mood” for something. Do you get cravings and REALLY NEED a certain type of food? Are you still hungry when all is said and done while dieting? Maybe this is for you, too.

Now, I’m basing my diet off of the 21 Day Fix Diet. There is an amazing amount of information out there about this diet, which is helpful. Hop onto Pinterest and you’ll find a million different recipes and the break down of how many of each “container” are in the recipe. There are very few things that are fully excluded from this diet. Sure the usual cakes, junk food, and alcohol are no go’s. BUT I’ve found a lot of different recipes that are great substitutes for your normal snacks and desserts.

There are 2 different levels of the diet I guess you would call it. There is a formula that will help you determine how much of everything you’re allowed to eat. I’m on the highest level ’cause I’m a super fatty. Let me give you an idea of what I’m allowed to eat on a daily basis.

  • 4 cups of fruit
  • 6 cups of vegetables
  • 4 and a half cups of protein
  • 2 cups of carbs
  • 1/3 cup of fats/cheese
  • 2 TBS seeds/salad dressing
  • 6 tsp nut butter/oils

I know that looking at numbers doesn’t even begin to allow somebody to visualize just how much food that is. I’m going to show you…it’s a MOUNTAIN of food! The below picture is from my lunch today. It includes 2 servings of veggies, 1 serving of fruit, 1 dressing serving, and 2 protein serving, and my dressing for the day. As you can see that is one large salad! It included 1 cup of Romaine Lettuce, another cup filled with carrots, celery, and cucumber, 2 boiled eggs chopped, 3/4 cup of chicken breast, 1/2 cup of apple, and 1/2 cup of grapes. I used 2 tbsp of low fat Greek Dressing. With breakfast and now lunch over this doesn’t even bring me to my HALF WAY mark of available food.

I will say that I have yet to finish all of my available food in any given day. I’ve heard varying things as far as carrying servings over to future days. I suppose it wouldn’t hurt if you were actually hungry and needed the food. What you DO need to make sure of while doing this program is that even if you don’t eat everything, make sure you try to eat the required variety. You can’t eat all protein and carbs and forget about your fruits and veggies. Doing this will be inviting that little craving demon to come crawling back into your life! And nobody wants him around!

Also, don’t forget about your water intake! This is important regardless of your lifestyle. Replacing your normal beverages with water will help tremendously in keeping you healthy and probably losing a little weight as well. Check out my previous blog A Sea of Coffee to see exactly how much you should be drinking and all of the amazing benefits.

I know this post wasn’t the longest or even the most informative. It’s just a little piece of what’s to come. I hope you don’t mind recipes? I’ll be sharing lots of them with you as I create them and make them for you. I’m no food blogger so you’ll have to cope with my not awesome food pictures to come 🙂

I have been considering sharing what I’m eating on a daily basis with everybody to give you some ideas of what I’m doing, and to keep myself on track. What are your thoughts on such things?

 

Hitting Rock Bottom

Anybody who has read my posts could have seen that I struggle to feel even a little good about myself. I blame things in my relationship on my weight. I have cried in the shower more times than I would like to admit. I disappeared from here as my whole life seemed to have gone up in flames. I didn’t take care of myself through the destruction. I slipped and gained all of the weight right back, not that I had managed to lose a lot. My heart still hurts, and the stress is eating away at me day in and day out, but I have come to peace with the changes in life and am ready to move forward.

All of my concerns for my relationship were not in vain. Although none of the issues were about me, but about his own mental demons, my fears came to light. He is leaving. This happened days after my last post. We have been living together still for the last 2 months and have 1 more to go. During my hiatus I have been trying to come to terms with this and understand how it’s happened. How does somebody who still says they’re madly in love with you still want to leave? Mental illness is a bitch that’s all I know. Not only have I been struggling with the heartbreak, but the financial burden of it all as well. I’ve applied for a mortgage that is supposedly impossible not to get, though I’m not holding my breath. I’ve been hunting down apartments and looking at houses. Do you know how difficult it is to find a rental with dogs? Did I mention one of the dogs is a pitbull? I’ve started working a second job to attempt to make ends meet and save to move. I’ve been trying to keep my kids together through all of this. My daughter is an emotional mess between losing the only father figure she ever had to leaving a school she loves and her sports teams. So, naturally I turned to food to suppress the sadness, anger, and fear of what’s to come.

I spent two months wallowing in ice cream and fast food. Finally one day I looked in the mirror as I got out of the shower. I mean REALLY looked at myself. I was ashamed. Not just because I’ve gained weight, but because of how I let myself go mentally and emotionally. What happened to the strong person that I use to be? Where the hell was she? In that moment I decided enough was enough. How could I try to teach my children to be strong and independent individuals if I couldn’t do it myself? How could I tell them that they need to love every inch of their body and to appreciate their mind if I couldn’t do it? How can I look at them and let them know that they can’t allow otShower Cryinghers to bring them down and to effect their mental and emotional well being when I allowed it? That’s it. I’m done. All of these new changes are here having been forced upon me. It’s time to make a complete change. Screw everybody who made me feel like crap including that little voice inside of my head. I’ve never actually felt so ready for change as I do now. I want this.

I started my new lifestyle, let’s not call it a diet, on Monday. I already feel SO much better. No more of this “let’s take baby steps” crap. I jumped right in. I’ve started using the 21 Day Fix plan which so far is AMAZING! I can tell you that I haven’t finished my allotted food at all this week. I’ve been so full. I’ve been drinking more than enough water and have been doing the T25 Focus Workouts. Can I tell you that for 25 minutes of working out I feel dead after. Once I shower though my energy level is already soaring.

For the first time in years I actually feel good about myself. I’ve lost 5.2lbs already and it’s only been 3 full days. I feel full and satisfied. I have more energy despite working 65 hours a week and being a single mom of 2. This. Is. Amazing. I seriously hope that any of you out there that are teetering where I was fall over to this side of the fence. Let’s do this together. I’ll be sharing a lot of information about the 21 Day Fix as we move forward including some recipes.

Have any of you tried the 21 Day Fix? What were your results?

A Sea of Coffee

I have an obsession.  A high caloric obsession.  To hell with Dunkin Donuts and their yummy French Vanilla iced coffees.  Why is it that my one weakness shall stare me in the face at every red light? Taunt me from every corner I drive passed?  Sure…people tell me to get it with skim milk and some sugar…but it just doesn’t taste quite the same.  Although I was extremely tempted and nearly frothing at the mouth I am happy to say I avoided the temptation…although tomorrow I can’t promise anything!

Every time I drive by I have to take a chug of water to remind myself that water is all. Water shall cleanse my body of the impurities. Water shall push this fat out of my system. If only that’s all we had to do, huh? Actually, if you’re well hydrated water won’t really help too much with your weight loss efforts. However, chances are that you are dehydrated at some level. Most of us don’t drink enough water in a world of coffee.

How does water help? From what I’ve been told and read water is involved in every one of your body’s functions, including your metabolism. You know, that thing that we complain is too slow and that’s why we have an extra tire or two around the waist? According to doctors (and other people who study this sort of thing) even being 1% dehydrated can negatively impact your metabolism. That’s like….a quarter of a cup of water. I don’t know, I’m just guessing. It’s not much though!

So, what else can we do with this magical clear fluid? Drink a full glass before a meal to feel more full. That makes sense. A study was actually done showing that people who did this ate an average of 75 calories less during that meal. Alright, 75 calories doesn’t seem like much, but think how many it is if you did this at 3 meals a day. That’s 225 calories a day less, plus you’re making sure you take in more water for the day helping to keep you hydrated. If you did this every single day for a year that would be 82,125 calories. OK, maybe the calorie number doesn’t mean that much to you. Think of it like this….3500 calories is equivalent to one pound of body weight. That means by drinking 1 glass of water before 3 meals a day could possibly help you lose 23 pounds in a year. Sounds like an easy way to shed a little bit of weight!

Alright, so I bet you’re preparing to drink your eight 8oz glasses of water today? Wait just a second. Did you know that recommendation is outdated? Maybe that’s what you need, but probably not. New information is out about how much water you need, and it’s not a one size fits all number. The actual requirement depends on a few factors. Where you live, your activity level, and your weight (I feel like this has to do with almost everything in my life) determine how much you have to drink to stay hydrated. If you’re in a warmer climate or are exercising you need more than somebody that isn’t sweating and is sitting around on their computer writing a blog. You should be drinking a half an ounce to 1 ounce for every pound you way. If you’re laying around on a couch in Alaska you’ll need closer to 1/2 an ounce per body weight, if you’re framing houses in New Mexico you’ll need closer to an ounce per body weight. 20160817_084128(1)

So now that I know that I have to drink 120 ounces of water each day minimum I feel the urge to pee. Speaking of which, did you know a sign that you’re well hydrated is clear or very light yellow, odorless urine? Check out the bowl.

New goals for today. Drink a glass of water before every meal. And make sure I drink 120 ounces of water minimum. I just measured my glass. It’s a 16oz glass, but I actually get about 14oz in it when I fill it for a drink. So that means I need 8 and a half of these bad boys. Can I do it? We shall see!