A Day In The Life..if I wrote a food diary…

Food diary……
If I were to write a journal entry everyday about my thoughts on what I was eating and doing to become healthier, I’m sure it would go something like this:

This morning I decided I would start Shakeology again, being as I got on the scale this past Thursday and it said I had gained 3 pounds. I figured it had something to do with water retention, but I guess not since the scale said the same this morning. It’s no secret I don’t drink enough water, but I’ve played this game with my body for at least 14 years now, so my body should be used to the amount of water I get everyday.
Along with my Shakeo this morning, I made egg whites with a small spoonful of pico de gallo and about a 1/8 cup serving of 2% shredded cheese. Major protein! Beverage was dark roast PLAIN coffee.

Snack was 12 almonds. Solid.

Lunch was a you pick two meal from Panera. ½ portion of the chicken cobb salad with avocado, with NO dressing and ½ portion of the broccoli cheddar soup. 430 calories total.

Late afternoon. Trying to drink water…..on bottle #2. Part of me thinks I’m so far behind on drinking water that I will never physically be able to catch up.
I’m thinking of all the “healthy eating” things I SHOULD have done already today, like how I should be on water bottle number 3 or 4 instead of 2, how I should have not forgotten my oils at home so I could have had lemon in my water, how I should have packed snacks to fill my work fridge because it’s completely bare.

Oh and my afternoon snack was 2 fun size mini packs of skittles. Normally not my thing, because I don’t really eat a lot of candy at all, but they sounded good today. 150 calories. Technically, that’s an alright calorie count for a snack. Good nutritionally? Uhm NO, but technically not a complete fail.

And now we come to dinner. It’s really hard for me to figure out what I want to fix. I’m totally jealous of all the people who meal plan like a boss and stick to it. I don’t do well with the same meals everyday and Brock and I aren’t big leftover eaters, so we usually just fix enough for the 4 of us.
Then there’s the fact that I never know what’s going to sound good ahead of time. Please tell me this changes once you get into a good meal planning routine?
We ended up having a take n bake pizza from a local grocery store. I only had 1 piece though. Not terrible, but not what I would consider ‘clean’. I’ve also started buying the supreme version of pizza bc it comes w veggies on it. Sometimes I even add more!
Literally as soon as I was done eating, I
jumped on our exercise bike for 45 minutes.
I’m also proud to report I got about 6 of the 8 glasses of water I needed yesterday!
So that was my day! What would your food diary look like?!

If you use my fitness pal, feel free to add me and see my food diary daily! Bskmek@hotmail.com 😊👍

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Let’s Talk Food, Shall We?

Nutrition is what makes or breaks a diet.  We need to think of our bodies as a car that we have to fuel to keep moving on a day to day basis.  Right?!  So what we put into our bodies everyday can cause us to lose weight, gain weight or maintain.  People like me (those hard headed, stubborn people) KNOW this concept.  It’s nothing new to us.  However, for some reason, it’s hard to win.  I’ve said it a million times, but I’m a healthy eater, but I eat out a lot.  Along with eating out comes excess sodium and bloating, which is not a girls friend when it comes time for a morning weigh in.  Feel me?

One evening a few months ago, I met one of my dearest friends for sushi and we discussed food for about 2 hours while we waited on the slowest waitress in the history of waitresses, who brought us the wrong, cold food.  Anyways.  She was telling me about different types of dinners and lunches she was fixing for herself and I was intrigued.  They weren’t that difficult and honestly, I feel a little crazy for not knowing to put these foods together in the first place.  I guess if I don’t see it completed, or read it on a recipe, I have no clue what I’m doing.

I wanted to share a few of my favorites (and yes, some of the recipes I received from my friend as well) from the past few weeks.  I will also post the recipe to the foods I’ve made at home so that people like me can look at it and think “sweet mother, that’s easy, why didn’t I think of that!”  I’m also including my fast food go-to’s, because …. well, sorry.

First up-Breakfast!  Did you know Chick Fil A has multi-grain oatmeal?  Did you know that you can get this oatmeal with a side of scrambled eggs?  Oatmeal with a 1/2 teaspoon brown sugar cinnamon topping (155 calories)  1 scrambled egg (90 calories)  BOOM….perfect breakfast!  Add a medium fruit cup for your 10AM snack for an additional 50 calories.

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This is my go to breakfast if I have time to fix it at home.  Egg whites, reduced feta, salsa/pico, organic spinach, GF Udi’s multi-grain toast with a little Smuckers Simply Fruit on it (or there are a few organic, low sugar options at Earth Fare I love) and fruit of some type.  A few years ago, I remember I would have egg beaters with 2% cheese and watermelon cubes everyday.  Whatever works, right!  Oh, and on the coffee front.  I try to NEVER drink my calories.  I drink black, dark roast coffee every morning, whether it’s from Starbucks or my kitchen.  Another breakfast tip:  mix one cage free organic egg with 1/3 cup of egg whites for extra protein. 🙂

Lunch…the meal my body hates me for when I finally do get around to eating.  I should be eating no less than 5 times a day, small meals, snacks etc.  I always start awesome by eating a great breakfast, then I find myself starving around 11.  Some days I will snack on almonds, or a cheese stick, but more days than not, I hold out until after 1 for lunch.  Basically I’m starving and would eat a hippo (not really) by the time I finally sit down to eat lunch.  Obviously this leads to bad, misled, fast choices, which are not thought through like they should be.

Eating out at lunch time consists of one basic restaurant, Chick Fil A.  And one basic meal, the grilled chicken cobb salad with no crispy red peppers (use your 80 calories else where, like a kids dish of Ice Dream…) and a half portion of the fat free honey mustard dressing.  Sometimes with a cookie.  I’m sorry, I can’t help myself.  Sometimes it’s necessary.

When I come home for lunch, I usually rock out some good choices though!  Shakeology is a new option I’ve picked up over the past 2 months.  I don’t drink it every day, but when I do, I use 2 tablespoons PB2, 3/4 c unsweetened vanilla almond milk and half a banana.  I also bought some cold brew 80 calorie cafe latte to use with it this weekend!  Excited to try some new blends!  If I am home, and don’t choose Shakeology, then I usually eat salads or whatever I can find in the fridge for less than 300 calories.

Dinners are easy!  Here are some fun recipes (courtesy of my fab friend)

Tuna Salad!  1 can of Wild Planet 100% pole caught tuna (I get this at Meijer), 1 half slice Claussen dill pickle, 1 small handful diced red onion, about 10 cherry tomatoes cut in half, 1/2 teaspoon of olive oil, a pinch of salt and about 2 teaspoons of stone ground mustard.  SO. GOOD. I. CAN’T. EVEN. TELL. YOU. HOW. GOOD!  I eat this straight out of the bowl or on a piece of Udi’s GF multi-grain bread that has been toasted.

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Easy Crock Pot Chicken:

2-4 chicken breasts frozen, 1/2 c water, 1/2 c organic chicken broth, poultry seasoning, garlic powder and pepper to taste (I use about 1-1.5 teaspoons of the poultry seasoning, 1 teaspoon of garlic powder and a few shakes of pepper.) Let sit for 8 hours on low and shred when done.  It’s basically the perfect flavor.  We’ve made it twice and once left it as-is and once added BBQ.  So good.  I tell ya, my friend is a wicked genius!

Easy Crock Pot Fajitas:

This –shockingly enough, is one of my own concoctions, and it couldn’t be any easier.

4 chicken breasts, frozen, 1 bag of frozen tri color peppers (I use Kroger brand), 1 packet of low sodium fajita mix, 1 can of organic black beans.  Let set for 8 hours on low.  Stir it all together when done and use on top of low carb, whole wheat tortillas or Food Should Taste Good blue organic tortilla chips.

Like I had mentioned last week, we lost our dog and we did not find him until last Wednesday and we had lost him the previous Thursday morning, so basically the past 2 weeks I’ve had a hard time concentrating because of the stress of losing him and a few other things.  Kinda sounds like an excuse though, I get that.  So this week I’ve started my Monday off trying to make a few healthier changes.  5-6 glasses of water today so far and a healthy version BLT for dinner.  Squats while I dry my hair in the morning and I’m getting ready to jump on the recumbent bike for a half hour.  Small. Steps.

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What have you done this week?  Made any changes for the better?

Week 1 Update

Week one consisted of me easing into some new habits.  Monday I saw a new family doctor to see if I wanted to make the switch from our current doctor to this new one and I’m still not sure.  The new doctor is a DO and I thought that was going to be a bit of a different approach, (not holistic, but using other techniques like acupuncture and chiropractic manipulations) to health and … well…I haven’t decided if I’m going back.  Not because I didn’t like the doctor, because I thought she was great, but because I thought a DO’s techniques were different than they were.  One of the subjects we talked about was my anxiety.

It was crazy to me how much emphasis she put on exercise.  She told me I was already doing the right thing by eating less processed food and counting calories and eating organic, but in addition I was to get 30-45 min of HARD exercise every single day.  No if’s, and’s or but’s about it.  Everyday.  No excuses.  I had never in my life had a doctor stress it to me like she did.  I mean, yes, I would LOVE to be toned and lose weight in the process.  Who wouldn’t, right?  Obviously there is no doubt in my mind that exercise is good for you, inside and out.  I just don’t know if I believe it cures anxiety because I’ve been told “just go run the stairs, go swim etc.” my entire life as an anti anxiety tactic and I can tell you it’s not a magical cure.

However, to challenge myself, I said I was going to start getting up early (which also means going to bed earlier) and getting some exercise in every morning before work.  Then…all hell broke loose because one of our dogs got out and is really, really lost.  I did get 2 rounds on my recumbent bike in last week, and TONS of walking on our mini vacation in Cincinnati over the weekend, but the majority of our time last week and even this week has been spent on our dog finding efforts. 😦

This week I had an appointment with a wellness coach and we had the best conversation about nutrition!  I have no problem handing out nutritional advice to everyone else, but when it comes to my own nutrition, I have a problem practicing all that I preach.  Isn’t that how it always works though?  He told me last year I had one of the lowest LDL’s he had ever seen in his life and this year he said it went down some more.  I’ll take it.

Even with our 2 day vacation, filled with some cheat foods and drinks, I am still down almost a pound–more good news!

So all of this busy crap, plus a few more stressful situations and you’ve got me…sitting here….yawning and begging for bed at 10.  Oh, and can you believe we will have a 2 year old on Sunday?  How is this possible!

Goals for this week:

**Increase water intake

**Get 3 more workouts in

**Work on reworking my schedule so it’s easier to get up of a morning to get some kind of work out in.

What are your goals for the week?

Nighty night, all!

 

Weight Loss Challenge

Hello friends out there in blog world!

Healthy living and weight loss are subjects I hold near and dear to my heart. I’m pretty sure most of you are aware of this. THIS POST from last year still stands and I’ve kept the weight off. This is not the “I’ve fallen off the wagon and even though I told you I would keep it off, I’ve gained it all back and fell into bad habits again.” Follow up post—TRUST ME. This is quite the opposite actually!

Have you ever wanted to be the absolute BEST version of yourself? Have you ever wandered “how much could I lose, how much could I tone, what would I actually look like if I was at my optimal weight and had the best body image?” I think about this daily—probably too much. But, like everyone else embarking on a weight loss/healthy lifestyle journey, my struggle is being consistent and disciplined with portion sizes. I always say if they sold discipline and consistency at the store, I would pay whatever price they wanted. Yes friends, the struggle is real.

So, while in the shower one day (where I do my very best thinking), I thought “why not make my blog followers keep me held accountable? Why not leave anything to the imagination, so that if I screw up…I have to document it, just like I would document a good choice.” This will obviously take a lot of work on my end, because it will require documenting food choices, work out choices and small details like water intake, calorie intake, fun outdoor activities etc. And, everything is a time struggle for me because I work full time and my husband and I have 2 little boys. BUT, I will also be documenting working around that as well…or better yet, including them in healthy activities.

Nothing is more inspiring to me than any kind of drastic transformation, and I love the idea of working in a group to achieve goals, which is where my lovely followers come in. You can cheer me on, or virtually slap me on the hand for going over calories for the day, or for not getting in 8 glasses of water a day. It helps me to know that others are watching me…..paying attention and caring enough to call me out!

My plan is to document weekly on my blog and daily on Instagram and my ModMommyMK facebook page. Even if I do not end up having anyone follow the updates or join me, if I stick with it, I will be able to finally know what the best me looks like and feels like. And if I inspire someone else….well, then my job here is done, because that would mean more than anything! Life is too short to sit back and watch others achieve their dreams and goals. No one is going to make this happen for me, EXCEPT ME.

So, here we go! I would love for you to comment on my updates, IG posts or FB posts. I would also love to hear your suggestions regarding recipes for snacks, dinners and lunches and favorite work outs.

Start Date: Monday, June 29th
End Date: Monday, August 31st

Weekly Updates: http://www.wordpress.modmommymk.com

Daily Updates:
​Instagram: BBMary11
​Facebook:
https://www.facebook.com/modmommymk

Starting waist: all of my pants and shorts are low cut, so I measure where they hit, which is near the hipbone: 34 inches
Leg/Thigh: 22 inches
Upper Arm: 13 inches
Starting size: a loose fitting 6, some 4’s.
Starting weight (haha, gotcha!)

Let the challenge begin!!!! If anyone would like to join me–please let me know!!!

Food Swaps You Should Make Now (Especially if you have kids)

Let’s get this out of the way shall we? I’m not a dietician, though I would love to be. I’m not a doctor, but I am a mom and I feel like that gives me some credibility. Moms are superhuman, after all.

Typically, I place the most importance on buying organic/clean dairy, produce and meat. No one eats perfect but I get all “mama bear” when our kids are involved. If I can do my part and help prevent even a chance of them getting a terrible disease by spending a few more dollars at the grocery store, then you bet your mom jeans wearing behind that I’m gonna.

If you are not doing this already, please make these simple swaps soon:

Meats:

Packaged beef, chicken and lunch meat:

Beef, Chicken and lunch meat Swap: Buy grass fed, no antibiotic/no hormone beef, chicken and lunch meat. Yes, it will cost you a few more dollars, but you won’t be packing your body full of carcinogens, caramel colors and genetically modified meats.

Lunchables and Hot Dogs: PITCH THE LUNCHABLES. There is not one thing that is sustainable in that package. The drinks are sugar, the “meat” is processed, as is the cheese and the crackers and dessert are pretty much flavored chemicals. I mean, I get it…I love an oreo every now and then, but most kids get plenty of sugar throughout the day from other sources and don’t need dessert at every meal.

Lunchable Swap: Make your own. Brock and I give our kiddos pieces of organic lunch meat and deli cheeses (also organic) with fresh fruit and veggie stix/wheat crackers.

Regular pork/beef/chicken hot dogs (can someone please not tell me what By-Product is?) are HORRIBLE for kids to consume. They are full of nitrates and who knows what else. There has been research done to show that if a child eats 12 hot dogs a month, their risk of leukemia is 9 times greater. 12 hot dogs sounds like a lot, until you have kids, and realize that hot dogs are, regardless of what anyone thinks, a meal fit for a king to a child.

Hot Dog Swap: Buy nitrate free, organic beef or chicken hot dogs. They taste amazing and they are guilt free (health wise), so when your child wants a hot dog, you can feel good about giving them one.

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Dairy:

Milk Swap: For the love of all that is good and pure, buy organic! Will it be perfect, and 100% straight from the cow? Of course not, but it’s better than pumping your kids full of hormones and steroids. Have you seen the pictures of middle school girls today, as compared to when we were in middle school? There’s a reason they need bras at age 9. Just sayin.

Kids Yogurt Swap: Buy organic, but make sure you find a kind that still has added probiotics and live cultures. Strong immune systems start in the gut and kids need those probiotics to build a strong defense against school/daycare germs.

Adult Yogurt Swap: The main thing I look for when purchasing yogurt for myself is artificial sweeteners. I buy organic for the kids, but since I don’t consume much yogurt, my main concern is staying away from sweeteners like aspartame and sucrulose –aka Splenda. Some of my go-to brands are Fage 0% or 2% with cherry and mixed berry. I also occasionally buy Dannon Oikos greek yogurt or Chobani.

Cheese: I tend to not be as strict on cheese, but I refuse to buy the American cheese slices. People—hear me when I say it’s not real cheese. It even says on the package “Processed cheese product.” Product, NOT cheese. Sorry fake cheese lovers, but Velveeta falls into the same category. When you hold a lighter under it, it doesn’t even melt…but it does turn black. Imagine what it’s doing to your digestive tract. Its crazy and you should stay away. If you aren’t sure what real cheese should taste like, put fresh Gouda or brie on a sandwich, or bake it. You can thank me later. If you are lactose intolerant or trying to avoid dairy, goat cheese is an excellent alternative and so good!

Cheese Swap: I buy simple truth organic cheese straight from the Kroger deli, Horizon organic cheese string cheese and Sargento naturals (I understand that term is used very loosely) deli cheese slices. At least it melts…and tastes like cheese. I personally use a lot of feta cheese myself. I buy the Athenos fat free or tomato and basil flavor. Oh and as far as shredded cheese goes, we don’t use a ton, but generally I’m ok with the Kroger 2% sharp cheddar as long as it smells fresh.

Produce:

You don’t always have to buy organic fruits and veggies. In fact, I’m beginning to learn that some of the frozen fruits and veggies are the smartest way to go. In case you haven’t heard about these lists, here are what most consider the “Dirty Dozen” and “Clean 15” in regards to produce.

Dirty Dozen: Consider buying these items organic:

-Apples

-Strawberries

-Grapes

-Celery

-Peaches

-Spinach

-Bell Peppers

-Nectarines

-Cucumbers

-Tomatoes

-Snap Peas

-Potatoes

(Hot Peppers and Blueberries are included as add ons)

Clean 15: Items that are grown safer and do not need to be organic:

-Avocados

-Sweet Corn

-Pineapples

-Cabbage

-Sweet Peas (Frozen)

-Onions

-Asparagus

-Mangoes

-Papayas

-Kiwi

-Eggplant

-Grapefruit

-Cantaloupe

-Cauliflower

-Sweet Potatoes

I personally will only buy organic in these items: raspberries, strawberries, bananas, apples, blueberries and kiwi. This is because the kids eat so many of them and half of the time Brayden gets the container out of the fridge and eats them right out of the box. I’m not about to tell him he can’t eat them until I’ve washed everything because that will deter him from eating them. Buying organic makes me feel a little more at ease if the kids get to the fruit before I do!

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Next on my to-do list: getting back into the habit of packing Brayden’s lunch again. I know he likes to buy it at school because it’s the “cool” thing to do, but I know for a fact that the foods they are serving aren’t the best quality. At first I thought it was great because he was getting a protein, veggie and fruit. I knew if given the choice he would choose chocolate milk for his drink, and I don’t think that’s worth the battle to fight. However, the past few weeks I’ve been asking him what his veggies and fruits consisted of and I hear things like “applesauce with cinnamon, goldfish crackers, pineapple with juice and lots of carrots and corn.” He doesn’t like carrots (he gets it honestly) so he always chooses the goldfish and corn. And cinnamon applesauce? Oy! I never buy that for the house. In fact, I don’t think I’ve had that since I had my wisdom teeth removed when I was 19!

Nutrition is something I feel passionately about. Because of that, you would think I would be 20 pounds lighter and never have meals out, or never go over 1300 calories a day. Well, sometimes too much knowledge can work against you too. Knowing what I need to do also allows me to know what the max calorie allotment I can handle before I start to gain. I’m a little more than stubborn and need to work through this.

I truly hope this list helped open some eyes about foods that families consume everyday. No meal is ever going to be absolutely perfect and there are lots of ways to create a calorie deficit to lose weight. I tend to focus on the whole food side of nutrition and not so much “dieting”. Just because you are skinny from dieting, does not mean you are healthy. What we put into our bodies everyday is like a fuel to keep us working properly and healthy. It’s extremely important.

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I’ll conclude with one of my favorite scriptures from the Bible; which really puts a healthy lifestyle into perspective:

PS.139 13-16

For you formed my inward parts; You covered me in my mother’s womb.  I will praise You, for I am fearfully and wonderfully made; Marvelous are Your works, and that my soul knows very well.  My frame was not hidden from You, When I was made in secret, And skillfully wrought in the parts of the Earth.  Your eyes saw my substance, being yet unformed.  And in Your book they all were written, The days fashioned for me, When as yet, there were none of them.

Treat your body, and your families’ bodies the way He wants you to treat them.

Inspired, Natural and Creative

Inspiration is Natural.

ModMommyMK

Mommy in the modern world!

queenjarrell

Journey to Better Health and Living

Project Light to Life

A bucket list blog: exploring happiness, growth, and the world.

Happily Oiled After

Journey into healthier living and essential oils

mandy odle

stories from a mommy + makeup artist

Little Miss Momma

Mommy in the modern world!

Living In Yellow

Mommy in the modern world!

Eat Yourself Skinny

Mommy in the modern world!

Skinnytaste

Mommy in the modern world!

a is for abs

Mommy in the modern world!

Inspired, Natural and Creative

Inspiration is Natural.

ModMommyMK

Mommy in the modern world!

queenjarrell

Journey to Better Health and Living

Project Light to Life

A bucket list blog: exploring happiness, growth, and the world.

Happily Oiled After

Journey into healthier living and essential oils

mandy odle

stories from a mommy + makeup artist

Little Miss Momma

Mommy in the modern world!

Living In Yellow

Mommy in the modern world!

Eat Yourself Skinny

Mommy in the modern world!

Skinnytaste

Mommy in the modern world!

a is for abs

Mommy in the modern world!

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