Fit Life Adventure

An Ordinary Woman's Journey of Surviving Obesity

What I Eat In A Day – Excerpts From A Food Journal, October 2016

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I was planning on doing this as my next post anyways. Receiving an abundance of requests for it just solidified my decision.

My diet. Everyone wants to know the exact foods I am eating on a daily basis. I am more than happy to share the information. I hold nothing as a secret. I am not looking to market my approach to food as anything but what I am choosing to eat. There is no catch to me giving you this information. I’m not selling an e book. I’m not selling anything! Despite the attempt from a popular woman’s magazine, the way I eat cannot be put in a box and labeled as anything other than healthy eating. It is not a “program” or a “plan”. It is just food.

I am happy to share what I eat with you but please do not mistake this for me telling you that you must to do the same if you want to get my results. I would be delighted to know that among the different impacts that I am told I am making in people’s lives, that one of them would be that I am helping to shape critical thinkers. I think it is a mistake to hold one person’s experiences on a higher level than your own. If you do, then there’s a good chance you’re not paying attention to how your body is responding to the changes you will be making. For instance, I cut out fruit when I first began my journey. I consumed it maybe once a week in a smoothie as a “treat”. For me, sugar was a gateway drug….even in the form of fructose. I had to really scale back. Your body’s response to sugar, dairy or grain may be totally different than mine. And that’s ok. The entire point of a lifestyle change is to find something that you can stick to long term.

I truly believe that there is no one perfect way of eating for everyone. There are plenty of ways to lose weight. Even fewer ways to keep it off for good. You may need to alter your food choices or the frequency of your meals multiple times throughout your journey. Everyone wants to get it right, right off the bat. You probably won’t. I didn’t. But that’s how you learn what works for you and what doesn’t. Don’t take my word as gospel. Instead, use this as a guide, a starting point, and then discover for yourself how your own road looks on your journey.

I guarantee you success. The principals of losing weight are very simple. Burn more calories than you take in. You burn calories just by sitting up straight, so don’t think that by me telling you that you need to “burn calories” that automatically means you also need to sign up for a gym membership. You never need to step foot in a gym if you don’t want to. Remember the first 100 pounds of the weight I lost was achieved with dietary changes. The key to choosing foods to eat is picking ones you enjoy. If you don’t like broccoli, eat cauliflower. If you hate chicken, eat turkey. If meat isn’t your thing, tofu works fine. The idea is just to eat foods sourced as close to nature as possible. Eliminating a lot of overly processed foods and the additives and chemicals that go along with them are going to help reduce the amount of calories you are taking in. Consuming real, unprocessed food is also going to make you happier, calmer, revitalized and more powerful.

There are just 3 things you’ll need to do to succeed:

  1. Get a food journal. Once you introduce a healthier lifestyle and you start paying attention to your bodies signals you are going to like having the ability to look back on your food choices on days where you felt extra hungry, tired, bloated or like a million bucks to determine which foods likely played a role in that.
  2. Get a positive, goal oriented mindset. Other wise known as motivation. Stop yourself from thinking about long term goals though. I do not want you to be worried about the upcoming holidays, how you’ll manage your diet on weekends or stress about your birthday cake in 5 months. I guarantee that you will drive yourself nuts with that sort of thinking. You’ll get nervous, doubtful and give up before you start. Focus on today, on the next meal you will be eating and nothing more than that.
  3. Get food

That’s it. That is all you need to get started the same way I did. Sound too good to be true? It’s not. It may not always be easy, but it is possible. A new lifestyle is going to be difficult. You will have cravings, they will lessen over time. You’ll have monumentally successful days, and days where your perseverance is tested to the max. That’s life. If you want a healthier one, it’s your choice.

I’ll share with you an actual photo from this week last year taken from my food journal.

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My diet is pretty similar a year later. I eat a bit more fruit and greek yogurt now, but just about everything is the same.

I post meal pictures pretty frequently on my Instagram page. I will encourage you to check it out, the link is on the homepage of my blog.

The following are recent entries from my food journal.The oils I use to cook my meats and veggies on the stove top are either coconut oil or extra virgin olive oil. I use measuring spoons and I own a cheap food scale. I’m also having a love affair with my NutriBullet Blender….don’t tell my husband.

October 3, 2016

8:30am
– 1/3 cup steel cut oats, 1 capsule of Probiotic, 1 tsp Stevia, 1/2 cup frozen blueberries
-1 egg, 1 egg white
-1 square 80% Dark chocolate

11:30am
– Protein Bar

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2:00pm
– Protein Shake ( 1 scoop Pineapple/Mango powder from AllMax Isoflex, 1/2 frozen banana, 1 tbsp unsweetened shaved coconut, 1/4 cup frozen mango, 1 cup unsweetened vanilla cashew milk, ice)
-2 Twizzler sticks

5:30pm
– 1 chicken breast seasoned with lemon and pepper
– handful of baby carrots, chopped onion and mushrooms
– 1/4 cup whole grain quinoa
– 1.5 cups Smart Food Pure Delights Popcorn in Salted Caramel

October 4, 2016

8:00am
– Protein Waffles (1 scoop vanilla protein powder from AllMax Isoflex, 2 tbsp oat flour, 2 egg whites, 1/4 cup unsweetened vanilla cashew milk, probiotic capsule, pinch of cinnamon, 1 tbsp baking powder, 1 tbsp Stevia)
– 2 tbsp powdered chocolate peanut butter from TruNut drizzled over top, sprinkle of cinnamon

11:30am
– Protein Bar

2:00pm
– 9 pieces of vegetable sushi with soy sauce
– 1 can tuna with 1 tsp olive oil and dill seasoning
– 8 slices of cucumber

 

5:00pm
– 1 tilapia fillet with lemon
– 1 medium roasted sweet potato
– handful of cauliflower, mushrooms and baby carrots

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7:30pm
– 5 scrambled egg whites with Italian seasoning and 10 almonds

 

October 5, 2016

9:00am
– 8 egg white omelet with handful baby spinach, mushrooms and 1 tsp light crumbled feta

Noon
– Protein Bar

2:00pm
– 1/2 cup plain Greek yogurt, 1 tsp Stevia, 1/2 cup frozen strawberries, 1 tsp natural honey, – 1/2 cup granola
– 8 cucumber slices
– 1 can tuna with 1 tsp olive oil and garlic seasoning

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5:30pm
– 2 small home made hamburgers with Italian seasoning
– bed of green leaf lettuce
– handful of mushrooms, zucchini, baby carrots and corn
– 2 tbsp salsa, 1 tbsp Greek yogurt
– 1 oatmeal raisin cookie that my mother in law baked

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Practice makes perfect. Persistence pays off.

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Author: fitlifeadventure

New health and fitness nut!

7 thoughts on “What I Eat In A Day – Excerpts From A Food Journal, October 2016

  1. Keeping a food diary of something I’ve never done (well, maybe for like 3 days), and it’s something I know will make a difference. I just need to be disciplined enough to start (and keep it up). Thanks for the inspiration.

    Liked by 1 person

    • 🙂 Finding the best way to go about starting one can be fun! Some people prefer to use a digital app, while me, I like the idea of putting pen to paper and holding something really tangible in my hands. You could buy a little one from the dollar store or spend a bit more and get one with pockets and a binder coil for recipes you find. I know other people who enjoy using stickers and colour coding their notes. Find method that sounds like it fits you and make it fun instead of something you “have to do”. I keep mine right on the side of my dining room table, so each time I sit down, I see it and log in my food.

      Like

      • Yeah, my challenge is that I’m on the road so much, so the pen/paper method would likely be forgotten at home during biz trips. The phone apps are so difficult to use, I find, because they have specific food items that you can choose from, which don’t often 100% match what I’ve eaten. I’ll keep searching for the right diary for me.

        Liked by 1 person

      • One free app that I use to track is really cool because you just literally scan the bar codes in…it’s called MyNetDiary

        Liked by 1 person

  2. Hi. I saw the article of you in The Windsor Star. I’m formally from there – born and raised (plan to move back soon) – and I’m currently struggling with being obese. Your blog (I have one myself – https://daniellereaume.wordpress.com/ ) is so inspirational. I have a lot more reading to do but wanted to write and say thanks. And congratulations on your success and your continued success!!

    Liked by 1 person

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