(Yeah, I know I said "coming Monday" but my blog platform ate my post, so here it is on Wednesday!)
Hey, it's 2017! Happy New Year! Time to start anew and all that. I've had the same resolution since about the age of, oh, 10, and you can figure out what that is:
(Seriously, what is up with this "woman crouching on scale" stock photo pose? That is not how you weigh yourself, and if you can squat like that on a little scale, then honey, you don't need to worry about a number on the scale.)
Here's where I veer off and do something differently than I've been doing lo these many years.
- I unloaded a huge pile of diet books, sticking some on Amazon for sale and donating the rest to the library's used-book sale.
- Threw out all the pitches for big, corporate diet plans that came in the mail and the email.
- Left various diet-related Facebook groups. Don't want to have too many different plans fighting each other in my head. It's an ongoing issue for me.
So what DID I do?
Bought a cool new fitness-themed planner. Michael's had a massive sale on them so I got this kit for around $14.
Made a doctor appointment with a new primary-care physician who seems -- at least on paper -- to be more focused on preventive care and weight loss.
Decided I was going to follow the advice of Dawn Jackson Blatner, a registered dietitian who just released a new book called The Superfood Swap. It's NOT a diet; instead it's a non-crazymaking plan to eat dishes you like, only much healthier versions of them. There's no points, no calorie counting, no macro obsessing -- just good, healthy food.
And a big part of that good, healthy food is produce -- vegetables to be precise. I can eat fruit all day long, but it's vegetables that don't often find their way into certain meals, like breakfasts and snacks.
So I kicked off Tuesday with this:
Buried under all that spinach is a couple of eggs, which I plopped on top of a couple pieces of sprouted grain bread topped with avocado. That breakfast held me for hours.
I ended the day with this:
That's an open-faced arepa at a new place near us. It was hard to get all the veggies and chicken to stay on the arepa so I just mixed everything up like a big salad and put bits of it on the arepa.
I started and ended my day with a load of veggies. And my afternoon snack was one of Dawn's "produce and protein" combos -- 2 clementines and a 100-calorie pack of unsalted almonds.
How many calories were in this meal? My day? Don't know. Dawn says to be "calorie conscious" instead of running that calorie or macro calculator in your head all day. What I did when looking at my dinner was focus on the two things that would be the most calorically dense -- the arepa and the shredded chicken. Around 110 for each thing. The rest was vegetables and a little extra for the Latin cole slaw.
(Check out this article from Dawn on how to free yourself from obsessive calorie counting.)
When I do calorie count I get hung up on how many I have left at the end of the day and end up trying to make up for any shortfalls at night, even if I'm not hungry. By not tallying up the day and instead being conscious of the relative total at each meal and snack, I'm far less inclined to eat what I am "allotted."
I did get on the scale New Year's Day and found that even with the little tweaks I made to my eating last week, a couple pounds came off pretty easily.
As for the gym, my IT band issue flared up last week, and I'm guessing it was from NON-use instead of overuse, so I've been focusing on core, glutes and legs to strengthen and stretch the area with a day of rest between each workout. I got the discomfort down to one little spot on my quad, so whatever I'm doing seems to be working.
So to sum it up, 2017 is:
- Lots of vegetables, with "produce and protein" snacks.
- More time at the gym.
- Playing with stickers and pens at night in my planner instead of eating.