What I ate today:
*8 oz. water with lemon upon rising (warm it up in the microwave about 30 seconds & squeeze 2 wedges of lemon in the water; it detoxes the liver & helps rid your body of toxins).
Breakfast: 1 cup Quaker oatmeal squares + 1 cup of unsweetened vanilla coconut milk (*I usually have a piece of fruit, but since my husband was gearing to get to the gym, forgot to eat one this morning!) + 16 oz of water
Lunch: A yummy turkey wrap. My word, it was so good. I used a whole wheat wrap, spread on 1 Tbsp. of Opa Greek Yogurt Salad Dressing (Ranch) + 5 oz. turkey breast + Romaine lettuce, a bit of bell pepper, green onion, chopped carrot + banana (since I forgot my fruit with breakfast) + 16 oz. water
Snack: Apple + 2 Tbsp of PB2 (chocolate flavor) + 16 oz. water
Dinner: The Hubster is making a delicious vegetable beef soup from scratch as I type this & I plan to eat 1-2 cups of that tonight. Plus more water!
A few things about my diet: Please know that I am not a nutritionist. I’m just a mom, wife & book nerd who has found herself in a hot mess re: health & weight. I’ve started eating this way due to a lot of trial-and-error. I do know that what I was doing wasn’t working for me. I felt lethargic, sleepy and was super-moody most of the time due to all of the crap I was putting into my body. I feel better now that I’ve changed my diet. My weight is coming off slowly, about 1-2 lbs. per week. I do not calorie count (at the moment), but have fiddled around with My Fitness Pal app on my Nook. I’m better at typing/writing it all down though.
Most days I try to Eat Clean. What does that mean? I limit my sugar, bread, flour & processed foods. I load up on lean protein, fruits & veggies. I do have some things in my diet that are not 100% clean, but my diet is a work in progress. I am not perfect all of the time. I’m not above taking my kids out for ice cream occasionally, because it really is all about moderation, not deprivation.
A book that has helped me tremendously has been Tosca Reno’s book “The Eat Clean Diet Recharged.” I cannot say enough good things about this book. She explains things in an easy to understand manner, gives you meal ideas, lunch cooler ideas, etc. If you are a newbie to Eating Clean, then I highly suggest you read this book. Ms. Reno has another book coming out December 31st & I’m going to treat myself to a copy of that as well. It’s called “The Start Here Diet.” I will post a review of that book once I read it.
I found a personal trainer that I clicked with & she put me on a really great program that fits my schedule. Between work & kids, I’m a busy person, as I’m sure most of you are. Here is my “Beginner’s Workout” that I’m currently doing.
Cardio/Fat Burning: My trainer told me to stay within my Target Heart Rate for at least 30 minutes 3x/week. She also suggested that I not hit the gym more than 3x/week so that I wouldn’t get burned out. I’m also supposed to use at least a 2% incline if using a treadmill.
If you belong to a gym, most of them have treadmills that will take your heart rate for you. If you don’t have access to a gym, I would go to Walmart or Target & purchase a heart rate monitor and just start walking. Whether you walk around the block or march in front of the TV set–just get moving! I was lucky enough to receive one for Christmas (Thanks, Mommy!). I can post the one that I’m using if anybody wants me to. It’s really easy to use & I love it.
To figure out your Target Heart Rate, go here.
Strength Training: My trainer told me to aim for 2-3 sessions/week. I am starting off with lighter weights, not because I’m afraid of bulking up, but because I am a weakling & have short arms like a T-Rex. I’m currently using 3 lb. free weights. I do chest flys, overhead shoulder presses, tricep presses, bicep curls, etc.
A great DVD that I love is Bob Greene’s Total Body Makeover. It includes a book with nutrition suggestions/advice as well. The DVD is great & divided up into 8 weeks. You start with Week 1, move onto Week 2, etc. You get the drift. You will need a mat, free weights & a sturdy chair to do the workout.
My other suggestion is to visit the Tone It Up website & their YouTube channel to get tips/workouts. There are great workout printable PDFs on the website for FREE, which is great. I am printing them out & putting them in a binder. They do have a nutrition program you can buy, which I’m thinking about doing, but it is pricey ($150), so that’s something I have to save up for. Their Beach Babe DVDs are on my list of workouts to try & when I do so, I’ll post a review. 🙂
I think that’s all for now! If you have any questions/suggestions/comments, feel free to e-mail me at: firstname.lastname@example.org