1/5/13
I can't see my abs.
My husband and I were married just under 6 months ago. Now, I knew marriage would be a lot of work, but I certainly wasn't prepared for the toll I'd let it take on my health.
We didn't live together before the wedding. So, the same week that I was putting the final touches on the wedding details, I was also moving out of my home and into his. Needless to say, this was a stressful time for both of us. I don't think he was prepared for just how much change comes with adding an entire household of "stuff" to a house. For the first few weeks, he politely stepped over my kayak in the entryway and I didn't say anything about his Christmas tree in the dining room. It's been six months and I'm still not moved in entirely, but it is getting better (the kayak is at least outside now).
I say all of this because I've recently become aware of the fact that such changes to your routine can wreak havoc on your diet and exercise. I now live in a house that doesn't feel like my own. I'm still tiptoe-ing around as though I'm a guest. I stopped my early morning aerobics and my evening toning sessions because they felt too loud or silly to do with another person in the house. I began making decadent meals daily instead of on special occasions because I had someone to cook for besides myself...as though I needed to constantly prove my cooking abilities. As I was gaining weight, I noticed my husband staying lean. And, I realized that I was sabotaging myself by not becoming comfortable in the house and not demanding my own routine as he was able to do.
He agreed.
One year ago, I was fit. I ran 5 miles daily, engaged in regular toning, ate healthy and I was proud of my body. I never would have had the need to "go on a diet" because I was happy with my healthy lifestyle and would have had little weight to lose.
Today, that's not the case.
So, now that I have identified the problems, I will re-enter a Clean-ish lifestyle and share those recipes and meal plans with you. "Clean-ish" is my own variation of the ever-popular Clean Eating Lifestyle. I was able to develop my own version of Clean Eating in 2011-2012. I have done numerous detoxes (some of those mishaps will be another, more entertaining, blog post) and then I did an 8-month super strict detox diet in 2012 and learned which foods do/do not impact my health. So, I will share my recipes with you with the caveat that you may exclaim at times, "But, that's not Clean-approved!" And, you'd probably be correct. But, Clean-ish is the only way I know I can stay committed. This girl needs her cheese and crackers...and an occasional cheat.
And so it begins...
Ground Rules:
- Drink lots of water: I will have a 24 ounce refillable water bottle with me at all times. Strive for 75-100 ounces per day (refill 3ish times).
- Protein at every meal: I'm a vegetarian, so please note that my proteins will always be Lacto Ovo Vegetarian friendly.
- Take Vitamins: D3, B12, CoQ10, EmergenC, Magnesium, Folic Acid. NOTE: I spent a good deal of time with a naturalist last year determining what vitamins are necessary for my specific health needs. So, I know which vitamins I need to get from foods and which ones to take as supplements. Please take the time to determine which vitamins would be most appropriate for YOU and do not blindly follow someone else's plan.
- Drink a glass of water before succumbing to any cravings. If the craving is still there after the water and a 2-minute plank, you may consider it.
- No empty-nutrition treats until all my vitamin/protein/hydration needs for the day have been met.
- Exercise daily: If I'm feeding my body all these amazing nutrients, I should be making it stronger, too. So, cardio and toning must be intentional additions to every day.
- Try to keep total caloric intake each day at 2000; burn approximately 500.
- I will not try to match my husband's eating habits. He has a different metabolism than I do!
Meal Planning:
Here is a small sampling of how I'll be looking at meal planning---I'm putting a big emphasis on protein and iron and an emphasis on calories until I'm a little leaner and don't have to worry about that anymore:
A note about my Daily Protein Minimum: I'd like to absorb 55-60 g of protein daily, so I'm overshooting that in the first few weeks and then will reduce daily intakes if I feel I'm overdoing it.
Day one:
Breakfast: 1/2 cup homemade granola with 1/2 cup yogurt, 2 cups coffee (260 calories, 16 g protein, 4.3 mg iron)
Snack: Pita bread with hummus (374 calories, 13.3 g protein, 4.3 mg iron)
Lunch:1 cup Egg Salad on wheat pita, baby carrots (450 calories, 21 g protein, 1 mg iron)
Snack: Banana and 1/4 cup almonds (300 calories, 8 g protein, 3 mg iron)
Dinner: 2 Black Bean Patties with Fiesta Salad (450 calories, 12 g protein, 6.2 mg iron)
Snack: Celery with 1/4 cup hummus (110 calories, 5 g protein, 1.5 mg iron)
TOTAL DAY ONE: 1944 calories, 75.3 g protein, 20.3 mg iron
Day Two:
Breakfast: 1/2 cup granola with 1/2 cup yogurt, 2 cups coffee (260 calories, 16 g protein, 4.3 mg iron)
Snack: Pita bread with hummus (374 calories, 13.3 g protein, 4.3 mg iron)
Lunch: Couscous Salad (351 calories, 11 g protein, 2.6 mg iron)
Snack: 3 peanut butter balls (210 calories, 17.3 g protein, 352 mg calcium)
Dinner: Roasted broccoli, cauliflower and onions with baked sweet potato, rice, wheat bread, 1/4 c hummus (400 calories, 10 g protein, 2 mg iron)
Snack: Banana and 1/4 cup almonds (300 calories, 8 g protein)
TOTAL DAY TWO: 1995 calories, 68 g protein, 15 mg iron
Day Three:
Breakfast: Summer salad (yes, out of season, I know)--2 hardboiled eggs, 1 tomato and 1 avocado (500 calories, 18 g protein, 2.8 mg iron)
Snack: 2 ounces semisoft goat cheese and 10 Melba crackers (310 calories, 15.6 g protein, 2.3 mg iron)
Lunch: Couscous Salad (351 calories, 11 g protein, 2.6 mg iron)
Snack: 3 peanut butter balls (210 calories, 17.3 g protein, 352 mg calcium)
Dinner: Vegetable Pie (425 calories, 10 g protein, 2 mg iron)
Snack: 1/2 Pita bread with 1/4 cup hummus (187 calories, 7.5 g protein, 2.5 mg iron)
TOTAL DAY THREE: 1983 calories, 79.4 g protein, 12.2 mg iron
Recipes:
I'll offer additional recipes each time I post. Today, I'll share my recipe for Granola.
Homemade Granola
Ingredients:
- 3 cups rolled oats (not quick oats)
- 1 cup almonds
- 1 cup raisins
- 1 cup dried peaches
- 1/2 cup chocolate chips
- 1 tsp cinnamon
- 1 tsp almond extract
- 1/2 tsp cayenne
- 1/2 cup maple syrup and/or honey
Method:
Heat oven to 350 degrees. Combine all ingredients except for the dried fruits and place evenly on a cookie sheet. Bake for 20 minutes, lightly stir and bake for an additional 15-20 minutes, until crispy but not burnt. Allow to cool. Add dried fruit and store, well mixed, in an airtight container.
Tip:
I store this in pre-measured servings by putting half cup of the granola into 8 ounce mason jars Then, before I leave for work in the morning, I add Greek Yogurt to the rim, cover and toss in my bag to enjoy over early morning emails.
I'll return with more recipes and photo tutorials soon. In the meantime, how are you kicking off the new year? Any similar goals? I'd love to hear your tips and tricks!
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