1. 2. 3. on how I have been eating...

After my last health update I received several e-mails, facebook messages, and comments wanting to know what I have been eating! Like I mentioned in my last post I feel like getting into shape and being healthy is 80% diet and 20% fitness.

The getting more active part doesn't seem to be as challenging for people as eating healthy. I have tried to eat really healthy in the past but always end up back to where I started. I feel like I have always eaten more healthy then the average person, but what I will do is eat healthy and then at some point go on a binge eating quest for a week!

I realized that I needed to be REALISTIC! I was not going to eat healthy food consistently if I didn't like the food I was eating. If I didn't think it tasted good, or I didn't look forward to eating it, it just wasn't going to stick.

So that was my number one rule...

1. Find food that is healthy and good for my body, but that I also can love.
This requires research on your part. Learn about nutrition, learn about what you should be putting into your body. Use the wonderful free resource called the internet. Use apps such as My Fitness Pal or the Jillian Michaels App so that you can see exactly what your putting into your body so that you know it is healthy and doing something for your body. Look up creative recipes and discover meals that you can love and look forward to eating. If you are going out to a restaurant, look up what is on their menu before hand if you can. These days you can find a lot of the nutritional value online for restaurants, use those resources. This research leads into our next rule. Counting calories.

 2. Count Calories.
The next rule I apply is the simple logic that to lose weight you have to burn more calories then you intake. Simple math. There are several apps, and places online that will help you calculate what you should be eating calorically to be hitting your goals. Even if you do not want to be losing weight, it is a good idea to generally know how many calories you are putting into your body so you are at least maintaining your healthy weight.

If you have never counted calories before, you would be shocked to learn just how much we misjudge how much is in our food. There have been times where I swore something was healthier for me that ended up being the total opposite. If you do this long enough, you will get to the point where you can almost just "know" about what you are eating. Obviously beware of processed and fast food, these can contain an entire days worth of calories, or sometimes two days of calories in one meal!
Please note that no one should be eating under 1,200 calories a day (men have a higher minimum). Anything less then this you are doing more damage then good. Again, turn to all the many resources that will help you determine what is a healthy caloric goal for you daily based on your age, sex, height, and weight. Based on my criteria and goals, I try and eat between 1,200-1,500 calories a day. I also workout about 5 days a week, for 1-2 hours.

3. Cheat Day.
I have found that it is nearly impossible to cut out ALL bad food. Sure, some people can do it, but like I said, if we aren't realistic, this isn't going to be successful. I have come up with two different ways to incorporate a "cheat day."

Trevor and I will sometimes have a "cheat day" usually a Saturday or a Friday where we don't go crazy, but we eat normally without really thinking too much about it. For example, we go out to a restaurant and I don't really look at what meal I am craving has in it. Be careful with this though, some people have a whole "cheat weekend" and that adds up! Think about it, that could be 10-12 days in a month if you eat bad Friday, Saturday and Sunday.

Another way to incorporate a cheat day is to only use it when it comes up. For example, I found that I go out with friends a lot, or with co-workers at lunch. While it is good to look for healthy options while we are out, I have always found it hard to go to a restaurant I love and not get my favorite probably not so healthy dish on the menu. So I decided if I cut out the cheat day, I will myself a few cheat meals randomly throughout the week that in the end would total a day. So I eat healthy every meal of the week, except say maybe two or three. Make sense?

And if you are really trying to lose weight and get some muscle, plan for your cheat day. If I know I am going to be eating some not so great things at my girl's night, I make sure I hit a higher calorie burn at the gym the night before, or that day, or the next. I do this ALL the time. It is a way to be able to eat a little more, which we all want  ;)

Here are some of the different foods that I have been loving...

BREAKFAST: Don't skip breakfast! Most important meal of the day. I like to have some oatmeal, or some of my new favorite cereal I discovered in the natural food aisle, called Coconut Chia Granola. Protein pancakes, eggs, fruit are some other great options! I try to get myself a really full meal to start of my day.

SNACKS: I make sure to eat snacks in between breakfast and lunch as well as in between lunch and dinner. Some of my favorite snacks are apples, oranges, clementines, almonds, string cheese, greek yogurt, peanut butter, almond butter. I also like to make myself some green smoothies, or even the yoplait smoothies they have are super quick when your in a bind!

LUNCH: I like to grill up chicken and use it throughout the week to put in salads etc. I also like to cook up turkey meat and cut up some tomatoes and put it in a whole wheat tortilla with some cheese on top, or some egg whites. I also like to make sandwiches with whole wheat bread, avocado, tomatoes, cheese and whatever fresh ingredients I can put together that I think will taste good!

DINNER: I love the organic food line from Amy's, her chili is one of my favorites! I also like to make fish with lots of veggies. Soups are always a good choice, I just make sure there isn't too much sodium. Salads with steak or chicken. I also try and look up creative meals, I once made us some turkey meatballs with a great side of mexican caviar. Be creative and find stuff that you can look forward to eating that also tastes great! I have found really learning about seasoning can make a huge difference in taking a bland healthy meal to the next level!

Last but not least, DRINK TONS OF WATER! I drink over 100 ounces a day. To be properly hydrated your pee should be clear. Also make sure you are taking your vitamins :)







Hope that answered some of your questions!!! :) And if you have any great healthy recipes you love, PLEASE share them in the comment section, I am always on the hunt for new things to spice up the routine!

38 comments

  1. Great tips and the food looks delish! My mom and I found this store called Olive This that sells all sorts of flavors of olive oil and balsamic vinegar. It's been great to use those to change up the flavor on salads without using dressing, and we've even put it in plain greek yogurt to sweeten it! So yummy. I'm not sure if there are any in Utah, but you could check and see!

    katieelizabethbaker.blogspot.com

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    1. I am so going to have to look for that place! Sounds divine!

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  2. You look amazing girl and this food proves why! Thanks for your inspiration!!

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  3. Mmm your meals look and sound so good! I am trying to get myself to eat breakfast - everything I read says it's so important but I just can't bring myself to make something in the morning!

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  4. Delicious!! I am really trying to slim down again. I've always been long and lean, but now that I am a mom and 11 months post- partum, I'm learning how to navigate my body again. Thanks for the inspiration as always.

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  5. Dang girl, so fierce! I really need to start counting calories again! It really helped last time!

    xx
    Kelly
    Sparkles and Shoes

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  6. This is perfect! I'm working on eating healthier and this is so helpful to read!

    xox

    http://thattallgirlinheels.com

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  7. love this! I can never get into counting calories. I tried Weight Watchers though and loved it. The program uses a points system vs. calories which really worked for me. just a little personal preference on calorie counting.

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  8. LOVE this post! I might actually have to print it out or write some of these meals ideas down. I agree on a cheat day too...life is just too short to cut out all naughty things!

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  9. I'm finally getting serious about what I've been eating. Thanks for the suggestions. Keep up the good work!

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  10. I usually do pretty well during the week but the weekends absolutely kill me! It wasn't until recently that I added up everything I was eating Saturday and Sunday. I realized that I basically undid all of my good choices during the week!

    Fizz and Frosting

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    1. Right?! I used to always eat bad Friday night, Saturday and Sunday, and when you count that up, I mean that is enough to completely ruin your whole months! It's over a week of bad eating in your month! haha

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  11. the granola looks delish! I'll try to find it in my supermarket, thanks for sharing!

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  12. Go Alycia! I know I've mentioned this quote before but 'six packs are made in the kitchen, not the gym'. Isn't this SO true?! I know for my own journey with food and exercise, nothing has been truer. I played university athletics, as did my husband, when we were first married. We got away with eating somewhat poorly because our workouts were gruelling. You know, the kind of workouts you would never put yourself through voluntarily :) After we stopped playing sports, we became rather sedentary and continued to eat poorly. Cue the weight gains!! It took me a while of intense and rather fruitless seasons of hitting the gym like a maniac to realize...it was the food!! Now, our activity levels are fairly moderate. We walk our dog lots and remain decently active. No crazy workouts any more, no high impacts sports at the moment either. But the differences in our bodies are remarkable...and it was all about the food! We practice the 90/10 model. 90% of the time we try to be disciplined by eating (*delicious*) healthy food, and then 10% of the time, we're not hard on ourselves if we want to indulge. We just enjoy, knowing it's not what we do all the time...only some of the time. Thanks for sharing your tips and your journey! It's been so fun to read along :)

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    1. I have heard that quote before and I love it. It is SO true! This happened to me after the Marathon, I kept on eating as if I was running 13 miles in a day when I wasn't haha I do the 90/10 as well!!! :)

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  13. THAT'S THE SAME SALAD I USE.. ITS SPRING MIX. ITS SO EASY TO EAT HEALTHY. :o) I'm going to start putting recipes on my blog soon.. I will let you know when I do. So you can check it out :O) Thank you for the breakfast tips :O)

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  14. I count my calories, but on days I don't exercise if I don't eat SOOOO lightly I gain 2 pounds like instantly. Ha. Its a work in progress for me still, but pretzels are one of my favorite snacks. And I need to be better at less cheese and less carbs!

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    1. I swear by drinking a ton of water! I think it help out a ton on those days that you eat a little more then you should have. Also, make sure you are weighing yourself at the same time everyday so you actually have an accurate idea of what you weigh! I like to do it first thin in the morning after I go to the bathroom :) yes, I am that specific!

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  15. Salmon and Asparagus is my FAVORITE dinner! One of my favorite snacks is a sweet potato or yam. Just pop it in the oven for an hour, add a little sea salt and BAM tasty treat at 3 pm. :) Good job on figuring out what works for you! it's hard, but once you adjust it becomes an easy life style change

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  16. Wow this all looks great. You make eating healthy look good :)

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  17. i've been buying that same oatmeal! and also eating lots of salmon. sounds like you're doing awesome with your new healthy eating lifestyle. and working out 5 days a week is awesome, i need to get motivated to do that! :)

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  18. It all looks yummy! I need to start....

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  19. Thank you for this blog post! I love that you shared what kind of foods you are eating throughout the day.

    Gemma xXx

    http://musings-of-a-gem.blogspot.co.uk/

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  20. Having a cheat day is so important (because otherwise you'll end up binging), but you're right, so often it becomes a whole cheat weekend and then you're really not making progress. I am obsessed with the entire Amy's line, super yummy. Thanks for sharing all your tips!

    Sarah @ Life As Always

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  21. I love your new blog design!!! The Wonder Forest can do no wrong!!! Thanks for all the helpful foods, I can't wait to try some of them:)

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    1. Thanks! and yes she executed what I wanted exactly :)! Love her!

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  22. Every time you post a health update, I am reminded how similar we are! It's nice to know that there are people who are struggling with and working hard on the same things as me!

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  23. Oh wow, I had never thought about how cheat weekends could add up like that! You're right, that's potentially 12 days out of the month that you're eating less healthily. Or if you're me, you eat waaaaaay more because you can. Thanks for posting these updates, I need to get my own butt in gear!

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  24. our diets have changed around these parts lately....we're on 30 days of no sugar. love your ideas!

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  25. one of our favorite recipes is zucchini stuffed chicken. chop up some zucchini, sauté with olive oil, add a little bit of parmesan cheese ~ split open a chicken breast, stuff the mixture inside and bake at 350 for about 25 minutes. (you can spritz the top with olive oil and add some crunch with chia seeds and panko bread crumbs ~ my husband is gluten free so I keep the ends of his bread in the freezer to put on his chicken). the children love sweet potatoes and we have those at least four nights a week. oh, another great side is zucchini fries ~ yummy!

    even though we eat healthy, I have to have a handful of m&m's daily. it just helps!

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    1. that sounds yummy! thanks for sharing sandi :)

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  26. I love having a cheat day. I think it really helps that at least one day I can eat something I want to. Hanna

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  27. great post! I only recently started counting calories and I think it has made a huge difference in not only what I eat, but how much! i still don't consider myself to be on a diet...but I'm much more conscious about what goes into my mouth!

    Except for my cheat days, or any holiday, or family gathering! ha!

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    1. Exactly. It is funny how the word diet has got a bad rep right? I mean, a diet really just means what you are eating. People always think that means your restricting. I forgot to mention in those post that when it comes to veggies and fruits I say that is like water, you get as much of it as you want and can!!! :) Its just about being AWARE of what you are putting in your body!! :)

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  28. All your meals look so delicious! I really need to step it up in the kitchen!

    Shannon
    http://GBOfashion.com

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  29. great blog! yummy pictures!! just found you this morning!

    mamaplusmini.blogspot.com

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  30. Jealous -- I need to get my ass back on the horse!

    XO,
    Samm
    www.dysfunctionaleverafter.com

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