Quitting sugar, paleo only, high fat or high protein, giving up carbs, no carbs after 3pm, fruit diet, protein shakes, green smoothies… we have certainly been overloaded in the media with all the latest fad diets and latest food crazes. It can be really hard to commit to a healthy eating routine, when we are constantly questioning if we are doing it right. The problem is, most of the time, we don’t give our bodies the chance to adjust to change. Before we can even test our performance or weight loss or body fat percentage or whatever your purpose is for switching up your eating, we have already moved on to the next fad, hoping for miracles and instant success. I used to be guilty of this… until I found an eating plan that I liked. I was seeing results, I was feeling great and I was consuming enough food to keep me energised and positive.
I can’t say I follow any “diet” strictly, I pick and choose from a range of research and build my own eating plan. Confession: I am a sucker for reading about food. I read books, blogs, online articles, newspapers, magazines, recipe books, anything that gives advice, tips or ideas about living a healthy and active lifestyle. I will even read the books about theories I totally disagree with just to get every last fact about nutritional values of foods. Who knows? One day I might even write my own.At the moment I am ready the “I Quit Sugar For Life” book by Sarah Wilson. I was influenced to read it when friends of mine were posting recipes and their success stories. Although I enjoyed reading it and am dying to have a weekend free to trial some awesome new recipes, I am not willing to commit to “Quitting Sugar”. My eating routine (as you will read below) contains no added sugars and very minimal (if any) processed foods so I feel that the minimal sugars that I am consuming (through vegetables and fruits) are OK. If you haven’t read the book yet, I suggest you do- it has some great alternative to starchy foods like rice and pasta and gives great recommendations on food swaps!
Sometimes, from reading research papers, articles, cookbooks etc, I am influenced to try something new or mix up my plan a little, but I am always careful to only change one thing at a time so I can really test what is or is not working for my body! I think that’s been the key to finding success in my eating habits. Slow and steady progress is still progress and it’s all the most precise and measurable! In my last post, I shared with you my MyFitnessPal account so that you can track my food each and every day if you so wish! However, below I have provided a brief outline of the food plan that I am following at present, in which I have had good progress. Before you alter your diet through, be sure to have your goals firmly established. Are you altering your eating to lose weight? Build muscle? Have more energy? Reduce body fat percentage? Maintain your weight? Think about the foods that already agree with your body, that you like to eat and feel good eating! These foods or eating routines may differ from mine and there is nothing to say that what works for one, will work for another. Remember to trial items slowly, carefully and one-at-a-time, so you can monitor exactly what you are going to continue doing/eating and what you may like to switch up.
If you do have success following a similar plan to mine, be sure to drop me a message on the CONTACT page of this blog!
So my eating plan consists of high protein, high fat. I get my carbs mainly from fruit and vegetables. I don’t USUALLY consume rice, pasta, breads etc. I never say never because I am human. If it’s my birthday, I’m going to eat cake. If I’m at a friends house for dinner, I’m going to eat what they serve me. If I’m on vacation, I’m going to trial and taste whatever the locals recommend! I don’t necessarily think that’s a bad thing either! Moderation and flexibility is important!
So here goes.
On average, I try to consume no more than 1200 calories a day. Although I’m not a serious calorie counter- I find I am good at sticking to challenges and goals and this has worked for me. (I use the app MyFitnessPal to track my meals) I aim to eat majority protein, followed by fat and with minimal carbs.
– usually 1 whole egg + 2 egg whites either scrambled or omelette style!
– 50g of lean protein (I don’t eat red meat so mine is usually sliced chicken or turkey breast)
1x Piece of fruit (apple, strawberries, blueberries, banana, oranges) + cup of tea
– can of tuna OR 120g chicken breast OR 100g turkey mince OR 100g Salmon steak
– salad (no cheese) OR 2 cups mixed green veg (broccoli, cabbage, spinach leaves, beans etc)
(If I have cooked vegetables for lunch, I try my best to have raw veg by means of a salad etc for dinner!)
– 6-8 almonds OR greek yoghurt & honey OR tin of tuna OR 1x baked egg white omelette
Basically the same as lunch!
– A 150g serve of protein (chicken, fish, turkey)
– salad or mixed vegetables (boiled or steamed!)
– at times of high/ intense/ maximal training periods: 1/2 cup brown rice
I exercise daily! NO EXCUSES. I train at my local gym each week day morning for a cardio session followed by a weights session and sometimes (just for fun) I’ll hit up a class or sit on a spin bike in the afternoons. Weekends are for fun/ non-scheduled training sessions. My boyfriend and I are often filling our weekends by going rock climbing, going to Bounce! (a trampoline fun park), swimming, riding our bikes etc. But everyday, without fail… I am active. I am active because I like how it makes me feel, it increases my energy levels and boosts my mood!
Don’t let this put you off though! You do what suits you, what works with your lifestyle and ultimately what you enjoy! Take small steps and enjoy the journey!
Healthy eating and regular exercise is not for the weak! It is not a short term commitment! It’s lifechanging and at times super difficult! But is it worth it? Yeah, of course it is! I want to live a long, healthy life. I want to look good not just on the outside but on the inside too. I want to be a vision of health for the kids that I teach and inspire them to want to do the same. I want to be strong and fit. I want to achieve personal goals (like doing chin ups!) and smash my PB’s. I want to feel confident and positive. I want the people around me to feel motivated and inspired by the way I live my life and I want to live each and every day of my life Sunny Side Up.
Breakfast: 2 egg whites scrambled + a generous handful of wiltered spinach + 1/2 a tomato.
Lunch: 100g grilled salmon + 1x carrot + 1/2 tomato + handful of raw spinach + 1/2 cup of cucumber + 1/4 cup of cheddar cheese+ sweet chilli sauce + lemon juice for dressing.