I'm very excited to say that Coach Rita has taken me on as a client for a month to work with me on nutrition. This is awesome because she is becoming very in demand now and I'm lucky to be with her. She has made a whole new eating plan for me based around My Fitness Pal and numbers that she has given to me based on my size, goals and needs.
I have decided out of respect for Rita not to blog any further about this since this is her deal and her job and I shouldn't be sharing any of her awesome secrets. My advice to anyone that wants to get serious about nutrition would be to email Rita and become one of her online clients.
This new program that she has made for me is IT and I am so motivated and excited.
Monday, 19 August 2013
Sunday, 18 August 2013
Shakes still don't work for me
As the title states I'm just not a shake person - I too believe that as a human I MUST chew my food...haha...I started my day with the morning white shake and it was great again and full of amazing nutrients. I then took the kids and dog for a 1 hour power walk/run through the fun trails of Gibbons Park. We had a great time and everyone was sweating by the time we were done. That took most of our morning so by the time we got home I was starving and just couldn't face a shake. So I made my healthy quinoa, veggie, chicken, olive oil and red wine vinegar salad. Unfortunately I also caved and had some doritos with it - those have gone straight to the garbage now. We spent the afternoon by the pool and at 300pm I had a healthy snack of 3 hardboiled egg whites and raw carrots. I'm getting hungry now but will hold off till 600pm for dinner. Dinner I have already prepped. I'm having a kale, spinach and swiss chard salad with chopped peppers, cukes, chick peas and cold shrimp (about 10 shrimp) with olive oil and balsamic vinegar as my dressing. I have about 10 stalks of asparagus to roast in the oven with coconut oil and about half a head of cauliflower to make mashed cauliflower with garlic salt.
I'm at 8500 steps so far today so knowing that I haven't hit my minimum of 10,000 that motivates me to take the kids walking right after supper before showers and then we can collapse on the couch knowing we hit all our goals today.
Coach Rita has asked me to start tracking my food on "My Fitness Pal" so I started that today. I think this will be an amazing tool for me. I then have to give her my numbers on the protein, fat, carb, sugar columns each evening for 2 days and she will then give me a guideline of what to eat and when. fitness pal gave me 1200 calories per day to get to my goal weight of 125lbs. By the time supper is done and providing I don't do any snacking which I don't think I will I should be on target for my goal even with my little oops of the doritos. However, I'm sure when she sees my numbers she will see that they aren't where they should be because of the chips. So I look forward to her feedback. And knowing that the chips added to my calories and I could have eaten something else better for me and more satisfying is interesting too.
Off to clean out Jack's closet and start to get it neat and tidy and ready for fall. That will keep me occupied until suppertime. That's what I need - to keep busy as much as possible. And when I start craving tonight I have my David's Tea leaves to drink - I love the White tea - Organic Gold Rush - delicious and it helps, don't get me wrong - bedtime will come early tonight to not be starving.
I'm at 8500 steps so far today so knowing that I haven't hit my minimum of 10,000 that motivates me to take the kids walking right after supper before showers and then we can collapse on the couch knowing we hit all our goals today.
Coach Rita has asked me to start tracking my food on "My Fitness Pal" so I started that today. I think this will be an amazing tool for me. I then have to give her my numbers on the protein, fat, carb, sugar columns each evening for 2 days and she will then give me a guideline of what to eat and when. fitness pal gave me 1200 calories per day to get to my goal weight of 125lbs. By the time supper is done and providing I don't do any snacking which I don't think I will I should be on target for my goal even with my little oops of the doritos. However, I'm sure when she sees my numbers she will see that they aren't where they should be because of the chips. So I look forward to her feedback. And knowing that the chips added to my calories and I could have eaten something else better for me and more satisfying is interesting too.
Off to clean out Jack's closet and start to get it neat and tidy and ready for fall. That will keep me occupied until suppertime. That's what I need - to keep busy as much as possible. And when I start craving tonight I have my David's Tea leaves to drink - I love the White tea - Organic Gold Rush - delicious and it helps, don't get me wrong - bedtime will come early tonight to not be starving.
Saturday, 17 August 2013
This might be a long post
So this weekend has been a great one so far for me. As I said in my last blog I'm hoping to start my awesome eating plan again with Coach Rita on Monday - will have confirmation on that later tomorrow. In the meantime, last week I bought and read my favourite Celebrity Trainer (Harley Pasternak's) book "The Body Reset Diet". Without going into a whole lot of detail I liked a lot of what he said, disagreed with some of but definitely took away some ideas. He advocates doing 15 days of smoothies - the first 5 days, 3 smoothies a day in place of meals with 2 quality snacks in between, then the next 5 days 2 smoothies, 2 snacks and 1 meal and then the final 5 days 1 smoothie, 2 meals and 2 snacks and then basically maintain your life like that. Anyone that has read my blog in the past saw my little experience with Isagenix that lasted a mere 6 hours and was filled with anxiety. I didn't feel that way when I read his book and I think thats because each shake I would be personally making from scratch and each shake is filled with real food that I bought. I do however believe, as does Coach Rita, that humans are meant to chew their food and not drink it so this certainly isn't a lifestyle for me, but I thought hey - lets try it for Sat and Sun and this way when I start with Rita on Monday, I am fresh and clean and ready to go. So his book provides a list of the groceries you will need and its mainly fruits, veggies, vanilla protein powder, some nuts, greek yogurt and almond milk to name a few. So my grocery list wasn't huge and wasn't expensive.
I made my first shake for breakfast around 900am today and consisted of the following (and he gives a whole bunch of shake receipes for white shakes (breakfast), red shakes (lunch) and green shakes (supper). And let me say also that doing the shakes came at a time when I've been feeling so sick of all food healthy and non healthy and just bored in general, so this has been a nice change.
Breakfast white shake
5 raw almonds chopped
1 red apple, skin on, cored and chopped
1 small banana (that I froze over night and chopped up)
3/4 cup plain fat free greek yogurt
1/2 cup almond milk
1/2 tsp cinnamon
This shake was delicious and I had a hard time finishing it and felt very full and satisfying and having a shake for breakfast for me is easy peasy.
For my mid morning snack he has a whole range of ideas that include a protein and should be crunchy because its hard not to chew your food for sure and approx 150 calories. Ideas he gives are things like:
-2/3 cup raspberries with 8 oz fat free greek yogurt
-4 crackers and 2 pieces low fat cheese (he asks that the crackers be 5 gr of fibre and over which is very hard to find)
-3 oz fat free greek yogurt, 1/3 tbsp natural peanut butter and 1 small red apple
-3/4 cup edamame
-3oz lean roast beef and 1 1/2 red bell peppers
-1 apple and 3 slices roast beef
-low fat popcorn
-high protein, high fibre cereal like Kashi Go Lean
Just to name a few
So my first snack I actually ate in conjunction with my lunchtime snack as we were out hiking all morning - more on that shortly.
For that snack I had 4 small multi grain crackers that were only 2 gr fibre - I didn't find one kind of cracker at the grocery store that had 5 gr so I have to look into that more and a piece of low fat cheese. Along with that was my lunchtime shake - or my red shake. This shake was:
small amount of water
1 cup frozen raspberries
1/4 cup frozen strawberries (you can use blueberries too but I hate them)
1/2 small orange peeled
1 scoop vanilla protein powder
1 tbsp ground flaxseed.
Again delicious and I had this around 100pm and I was full until about 400pm. At 400pm I had my afternoon snack which was low fat organic popcorn.
Then when I should have done the third shake for supper I went out for dinner with my parents. I chose a huge salad with chicken and I will admit I had a few of my sons fries and a few bites of my daughters cheese sticks. I still feel like that was a great day for me and if I had been at home I believe I could have done the supper shake no problem. The supper shake or green shake was:
small amount of water
2 cups spinach
1 ripe pear unpeeled and cored chopped
15 green or red grapes
3/4 cup fat free plain greek yogurt
2 tbsp avocado
1/2 tbsp fresh lime juice
Tonight would have been hard I'm sure after just the shake. Lots of Davids white tea on ice for me.
The other great thing is that yesterday I finally bought a Fitbit and its going to be a great tool. In Harley's book he talks about how we as a society work out crazy hard for our one hour a day and then the rest of the day we are kind of sedentary and that was me for sure. Id do my great workout in the morning and spend the evening on the couch. So with my fit bit its tracking how many steps I take a day and the minimum they want for optimal health is 10,000/day. Megan, my dad and I took 8 of our kids out hiking on the trails in Exeter this morning - we did 2 hours and it was amazing. Even more so because this was my dads first real walk since his hips were done so I was one proud daughter. As of right now I walked close to 12,000 steps today - woohoo - think of how many I will get after doing a step class and then spending an hour each evening walking. This fitbit has given me new motivation. I'm taking the kids to Gibbons Park tomorrow morning and I look forward to seeing how many steps we get in.
So this is where I'm at now - tomorrow I plan to do the 3 shakes and 2 snacks - we are home all day, by the pool, no distractions. It will be tough but I can do it. And then hopefully Monday I can have a sit down with Rita and get back on track.
Stay tuned....
I made my first shake for breakfast around 900am today and consisted of the following (and he gives a whole bunch of shake receipes for white shakes (breakfast), red shakes (lunch) and green shakes (supper). And let me say also that doing the shakes came at a time when I've been feeling so sick of all food healthy and non healthy and just bored in general, so this has been a nice change.
Breakfast white shake
5 raw almonds chopped
1 red apple, skin on, cored and chopped
1 small banana (that I froze over night and chopped up)
3/4 cup plain fat free greek yogurt
1/2 cup almond milk
1/2 tsp cinnamon
This shake was delicious and I had a hard time finishing it and felt very full and satisfying and having a shake for breakfast for me is easy peasy.
For my mid morning snack he has a whole range of ideas that include a protein and should be crunchy because its hard not to chew your food for sure and approx 150 calories. Ideas he gives are things like:
-2/3 cup raspberries with 8 oz fat free greek yogurt
-4 crackers and 2 pieces low fat cheese (he asks that the crackers be 5 gr of fibre and over which is very hard to find)
-3 oz fat free greek yogurt, 1/3 tbsp natural peanut butter and 1 small red apple
-3/4 cup edamame
-3oz lean roast beef and 1 1/2 red bell peppers
-1 apple and 3 slices roast beef
-low fat popcorn
-high protein, high fibre cereal like Kashi Go Lean
Just to name a few
So my first snack I actually ate in conjunction with my lunchtime snack as we were out hiking all morning - more on that shortly.
For that snack I had 4 small multi grain crackers that were only 2 gr fibre - I didn't find one kind of cracker at the grocery store that had 5 gr so I have to look into that more and a piece of low fat cheese. Along with that was my lunchtime shake - or my red shake. This shake was:
small amount of water
1 cup frozen raspberries
1/4 cup frozen strawberries (you can use blueberries too but I hate them)
1/2 small orange peeled
1 scoop vanilla protein powder
1 tbsp ground flaxseed.
Again delicious and I had this around 100pm and I was full until about 400pm. At 400pm I had my afternoon snack which was low fat organic popcorn.
Then when I should have done the third shake for supper I went out for dinner with my parents. I chose a huge salad with chicken and I will admit I had a few of my sons fries and a few bites of my daughters cheese sticks. I still feel like that was a great day for me and if I had been at home I believe I could have done the supper shake no problem. The supper shake or green shake was:
small amount of water
2 cups spinach
1 ripe pear unpeeled and cored chopped
15 green or red grapes
3/4 cup fat free plain greek yogurt
2 tbsp avocado
1/2 tbsp fresh lime juice
Tonight would have been hard I'm sure after just the shake. Lots of Davids white tea on ice for me.
The other great thing is that yesterday I finally bought a Fitbit and its going to be a great tool. In Harley's book he talks about how we as a society work out crazy hard for our one hour a day and then the rest of the day we are kind of sedentary and that was me for sure. Id do my great workout in the morning and spend the evening on the couch. So with my fit bit its tracking how many steps I take a day and the minimum they want for optimal health is 10,000/day. Megan, my dad and I took 8 of our kids out hiking on the trails in Exeter this morning - we did 2 hours and it was amazing. Even more so because this was my dads first real walk since his hips were done so I was one proud daughter. As of right now I walked close to 12,000 steps today - woohoo - think of how many I will get after doing a step class and then spending an hour each evening walking. This fitbit has given me new motivation. I'm taking the kids to Gibbons Park tomorrow morning and I look forward to seeing how many steps we get in.
So this is where I'm at now - tomorrow I plan to do the 3 shakes and 2 snacks - we are home all day, by the pool, no distractions. It will be tough but I can do it. And then hopefully Monday I can have a sit down with Rita and get back on track.
Stay tuned....
Wednesday, 14 August 2013
And I'm back, but hopefully for a short time
Hello friends - well here I am again after a 3 month break. I was doing oh so good at maintaining until we rented a cottage for two weeks in July and even though my eating wasn't horrible, I was drinking like crazy and from there things have gone downhill. My weight is up about 5 lbs and I want to nip this before things get bad. I have tried to eat healthy and I'm very motivated but Im having a hard time being consistent. My workouts have been great - 4-6 times/week - a good mix of cardio and weights.
So I have asked Coach Rita to help me once again and starting Monday she is going to put me on a plan that will get me back to where I was and in fact get me to my third and final goal of 125-128lbs. I'm very excited to get going - I wish I could start tomorrow but due to commitment issues she can't start me until Monday. I'm assuming I will be doing a 2-3 weeks cleanse again similar to last time and then add in some foods slowly.
The timing is great because this will take me to the Western Fair where I work 8 hour days for 10 days in a row and I'm surrounded by the temptation of fair food. Then we leave for Vegas and the week after that is my most exciting part of my transformation - new boobs - thats right...Oct 3 is finally the big day where I go from a D cup to a small C or large B - I'm so excited. I think this will be the perfect finishing touch. We have a ton of travelling coming up this winter - Vegas in Sept, Florida in Oct, Florida for New Years, Cruise in Feb and Florida in March so I want to be in tip top shape - remember this is the year of Sarah!!!!!!
So much more to come starting Monday - I will need tons of support as I detox - I remember in Jan when I did this the evenings were a killer. Tomorrow I am buying a Fitbit so I plan on walking every night to get me off the couch. I look so forward to hearing all the love and encouragement from my friends that I got last time.
Monday - it starts.....stay tuned......
So I have asked Coach Rita to help me once again and starting Monday she is going to put me on a plan that will get me back to where I was and in fact get me to my third and final goal of 125-128lbs. I'm very excited to get going - I wish I could start tomorrow but due to commitment issues she can't start me until Monday. I'm assuming I will be doing a 2-3 weeks cleanse again similar to last time and then add in some foods slowly.
The timing is great because this will take me to the Western Fair where I work 8 hour days for 10 days in a row and I'm surrounded by the temptation of fair food. Then we leave for Vegas and the week after that is my most exciting part of my transformation - new boobs - thats right...Oct 3 is finally the big day where I go from a D cup to a small C or large B - I'm so excited. I think this will be the perfect finishing touch. We have a ton of travelling coming up this winter - Vegas in Sept, Florida in Oct, Florida for New Years, Cruise in Feb and Florida in March so I want to be in tip top shape - remember this is the year of Sarah!!!!!!
So much more to come starting Monday - I will need tons of support as I detox - I remember in Jan when I did this the evenings were a killer. Tomorrow I am buying a Fitbit so I plan on walking every night to get me off the couch. I look so forward to hearing all the love and encouragement from my friends that I got last time.
Monday - it starts.....stay tuned......
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