During the first week of Slim & Strong there’s always a lot of back-and-forth between my participants and me about their food diaries. It’s important to nail it in the first week to ensure that you can easily implement small changes for big impact. They want to see changes fast, so it’s a matter of identifying what works, and what doesn’t. That takes a bit of trial and error after implementing what they learn in the nutrition workshop. Carol’s been great about asking loads of questions and sending along her food diaries daily. Take a look:
Hi Ariane -
Here is food from today. That workout was killer, I can’t wait to get in the tub and soak
Breakfast: sausage/egg/cheese wrap + hot tea
Lunch: 2 crab/shrimp cakes with aoli + creamed spinach
Snack: 1 green apple + 20 almonds + hot tea
Dinner: chicken + sausage jambalaya (326 calories/20 protein/27 carbs)
My thoughts. Let me know what else you see:
1. Small victories in that there were no iced coffees or M&M’s. I had a super busy/stressful day that I was dreading, but I made two conscious shifts in order not to reach for the sugar: I substituted hot tea in the morning and afternoon. And I did my 20 minute meditation this morning before I left the house and at 3:45 this afternoon. I’m letting you know, because I want to document what worked!
2. Cheese on the wrap, don’t need it. I am going for convenience and trying to pick the best options from the crappy corner deli and none of the options are quite right. This is making me realize that I ultimately need to make my own breakfast – or I need to find a new deli that has healthier options or lets me totally customize.
3. Creamed spinach. I ate the spinach but who knows what was in the creamed part?
I don’t crave veggies as you can see. I need to write a list of which ones I do like and then just try to figure out how to incorporate them. I do like spaghetti squash – is that too starchy?
Thanks for all your input on the food. Your comments are very thoughtful – I really appreciate it, I know how time consuming it is to give personalized feedback.
good work on resisting temptations. Here’s a thought that helps me a lot. We thnk about 60,000 thoughts every day and not nearly all of them are the truth. we tell ourselves a lot of stories, make excuses, justify behaviors, try to get out of something, procrastinate, make ourselves feel better… not all thoughts are productive and will get us towards our ideal self.
Be aware that you do not have to act on all your thoughts. Just because you THINK it, doesn’t mean you have to ACT it. If you think to yourself: “Oh, those M&M’s are sooo good. They’re sweet and that makes me feel better because work right now is so stressful and then I”ll feel better if I shovel a handful in my mouth…” you know you’re telling yourself a lie. So, stay disconnected from what goes on in your head – enough to recognize what are helpful and what are sabotaging thoughts.
Remember that YOU are in charge of your thoughts, not the other way around. Tell your body what you need it to do and you’ll feel more in control and less fearful of self sabotage.
On to your food diary: Sausage, egg AND cheese for breakfast – whoa! Want some fat with that? That can easily add up to 20-30 g of fat and you only need about 10. Eating too much fat can make you lethargic and super-full. Also, cheese, sausage and egg are saturated fats and not the kind you want to overload on as they can contribute to inflammation in your body. Choose one but not three.
Agree- creamed anything is fatty – so more fat. Stick with CLEAN veggies and you’ll feel CLEAN after eating them.
The jambalaya contains rice, no? Keep your dinners starch free and you’ll sleep better and keep your body in fat burning mode.
You don’t CRAVE veggies? Well, don’t wait for a craving or your body to tell you what it wants. Just because you CRAVE M&Ms doesn’t mean your body needs them, right? Same goes for veggies. Eat them because you know you want a healthy and fit body and don’t wait for some magical sign that you may need them.
The Nutribullet shakes will help get the veggies and fiber in.
Onward! Let me see today so i can see just how many veggies are coming out of your ears in tonight’s class!