Day 9/84 – Healin’ for real this time!

This morning’s weigh in was 197.1 lbs so back in the right direction! I’m starting to feel hungry in between meals which is something I haven’t felt for quite some time. This leads me to believe I am starting to fire up my metabolism in all the right ways and that is very motivating to me! I went to the gym in the morning and completed my 5 km run. Again, I struggled. I didn’t quit, but it wasn’t easy and wasn’t the type of run I’m used to. I’m not sure if it is mental or physical but I’m hoping these struggles pass soon.

Last night to prepare, I did everything I could think of in my arsenal to help my legs feel fresh. This includes, lying with my legs up the wall, wearing compression socks and stretching.

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Next time, I might try an anti-inflammatory before I run and see if that helps. I don’t think I’m injured, I think my body is just having a hard time adjusting to the increased work outs. I’m also holding onto a lot of water right now which causes my legs and feet to swell. TOM is just around the corner and probably the culprit. I’m drinking a TON of water right now and my diet is pretty low in sodium (minus the sushi last week). Nonetheless, I finished the run and took the required post-workout swelfie! You can see how excited I look…

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Meals were on point for another day in a row! Menu was exactly the same as yesterday except instead of salmon I had 175g of cod.

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I also cut back the amount of salad dressing on my salad. I had the macros for 2 tbsp but found that was too much dressing! I cut it back to 1.5 tbsp and it was the perfect amount…it’s all in the details!

Overall, my attitude swings back and forth from excited for the future and sad about the past on almost an hourly basis. I am very proud of myself for sticking to this plan and feeling my feelings rather than self-medicating with food. I will admit, I’m a bit mopey and a little depressed right now but I really want to heal for real this time.

Looking forward to crushing another day tomorrow!

XOXO,

H

Week 2 Set up – Chicken Enchilada Bake

I’m going to give you a little insight into how I plan my weekly meals. Right now, I’m starting out at a 30% protein/30% fat/40% carbohydrate split and about 1500 calories per day. So how do I make this all work?

Step 1 – I pick a “featured entree” for the week. Background: I have tried to meal plan and eat IIFYM (If it fits your macros) several times. When I very first started, I thought I would make it easy and simply cook a bunch of fish, chicken, sweet potato, brown rice, etc. and then portion it out. What I found is that this diet plan was IMPOSSIBLE to stick to because the food was just too boring. I love to cook and I love to enjoy a satisfying meal at the end of the day so what I started doing is making one recipe per week and portioning it out appropriately and then fitting the rest of my macros around that. So far, it is much easier to stick to than your basic white fish, asparagus and yam mash up.

Step 2 – Plan the macros for a Monday. For this week, I decided to make Chicken Enchilada Bake so I entered all of the ingredients in myfitnesspal and plugged one serving into Monday.

Step 3 – Start building the rest of the week. After my first week, I was feeling a little backed up if you know what I mean so I really focused on adding digestion friend foods this week: more leafy greens and a little yogurt. I eat basically the same things for breakfast and lunch and then I can switch up the snacks to be more or less carbohydrate rich depending on the macros in the entree I have chosen.

For example, I always wake up and have a banana. This week, I found my protein a little low so I added an egg white to Meal 1.

Meal 2 is my post workout protein shake. Since my protein was low, I’m having a 0.75 scoop of protein powder instead of 0.5 a scoop.

Meal 3 is my standard 2 whole eggs and half a cup of egg whites plus I added a handful of spinach for some additional nutrients.

Meal 4 is a big leafy green salad made with baby spinach, swiss chard and kale, red pepper, cucumber and grape tomatoes. I’m adding 2 tbsp of my favorite salad dressing Jamaica Mistake for a hit of fat, but I can adjust the amount of dressing to fit my macros. If my fat is really low, I can add some avocado.

Meal 5 this is my main entree meal, Chicken Enchilada Bake.

Meal 6 is my yogurt snack just before bed.

It’s a bit of work to do this and it takes a bit of planning but trust me, it is so worth it.

From there, I build a grocery list:

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And when I get home from grocery shopping it is time to get prepping!

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So here’s how I make my Chicken Enchilada Bake. It makes 4 servings with 39 carbs, 16 fat and 31 protein per serving.

The ingredients:

  • 20 oz of boneless skinless chicken thighs
  • 1 medium onion
  • 5 cloves of garlic
  • 2 cups chicken stock (enough to cover thighs in a skillet)
  • salt and pepper to taste
  • chili powder
  • garlic powder
  • pinch cumin
  • jar of green mexican chili sauce
  • corn tortillas
  • 2 servings of light cheddar cheese

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In a deep skillet, soften the onion and garlic for a few minutes on medium heat. Add the chicken thighs on top of the onions. Add chicken stock to cover the thighs. Season well with salt and pepper. Add the garlic powder (small palmful), chili powder (two large palmfuls) and cumin (just a pinch for me) and bring to a simmer. Simmer partially covered until chicken is cooked through and easily breaks apart with a wooden spoon. Remove lid and turn up heat to cook off the rest of the liquid. Continue to reduce the liquid down until very little remains.

In a baking dish, add a couple of table spoons of the green mexican sauce to the bottom of the dish and spread around. Layer four tortillas over the sauce. Add the chicken mixture next and top with four more tortillas and then poor the remaining mexican sauce all over the top. Top with the grated cheese and bake at 425 for about 30 minutes.

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Serve with light sour cream and shredded lettuce.

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Delish! Enjoy! Let me know if you try it.

XOXO,

H

Planning is Power

Every other Wednesday my “It’s Complicated” and I have a date night. We go to the pub for $0.35 wings and a couple pints. It’s our thing and we’ve done it ever since we met 2 years ago. It gives us a chance to reconnect with each other and just sit down and talk. It’s actually my favorite thing to do with him and reminds me why I’m still trying to make it work, but that is an entirely different conversation.

Anyway, chicken wings and beer are not typically part of a transformation fitness and nutrition plan; however, I do believe in the power of planned cheats. I actually find it very empowering to know exactly when I am going to indulge. There’s no guilt that way. I planned to do it. The key is to stick to the plan and not go crazy with freedom. I was thinking about it this morning and comparing my old behaviour pattern to my new pattern (or the new pattern I’m striving for in reality).

Old Pattern: Commit to new healthy living style. Swear off anything that does not fit on the plan. Go out with friends/family/boyfriend and tell myself I will only drink water and order a salad. Immediately break promise to self. Order anything I want and continue on this tail spin until the next time I commit to healthy living.

New Pattern: Plan out week. Know in advance when I will be having cheat meals. Enjoy the cheat meal with no guilt and then continue on plan for the rest of the week. This week’s cheats are Wednesday (Wing Night), Friday (Christmas Work Lunch) and Sunday (Christmas Party at the Stable where I keep my horses).

This morning I woke up and had my regular breakfast: Two egg muffins and cantaloupe. I can’t tell you how good it feels to get right back to the plan after last night. It is such a powerful feeling to keep commitments to yourself.

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Anyway, I thought I would share with you how I make these delicious little muffins. The nutrition stats for 2 are 112 calories, 11g of protein, 5g of fat and 4 g of carbs. (According to myfitnesspal).

Ingredients

1 cup egg whites

6 whole eggs (I calculated the stats using medium eggs)

1 cup broccoli, chopped

1 onion, chopped (about 1 cup)

0.5 tsp baking powder

1/4 cup grated light cheese

Steps

  1. Preheat oven to 375.
  2. Saute onion and broccoli until soft.
  3. Spray muffin tin well with cooking spray.
  4. Mix together egg whites, eggs, and baking powder. Season with salt and pepper to taste.
  5. Spoon broccoli and onion mixture into muffin tins.
  6. Pour egg mixture over top.
  7. Sprinkle lightly with cheese.
  8. Bake for 30 minutes.
  9. Enjoy!

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I’ll be back later today with starting photos and measurements. (I got derailed yesterday by a minor family emergency but all is well now!)