Wednesday, September 28, 2016

Eating to Maintain IIFYM

Since I'm working with a nutritionist to get my metabolism back in tip-top shape, she has me eating to maintain. Which basically means if I eat the calories, protein, fat and carbs that she tells me to every single day, I shouldn't gain weight.

For two weeks I ate at maintenance to see what would happen. Well, I lost three pounds! My nutritionist isn't cutting my macros just yet because she likes what she is seeing, but she is giving me a fat and carb range for rest and active days, but my protein and calories will stay the same.

Here's a peak at some of the meals and snacks I've been enjoying.

Creamy avocado pesto topped with cheese!
Drinking sparkling water from a wine glass is so much more fun! (The white stuff is Greek yogurt, don't knock it till you try it)
Tuesday's are Honeycrisp Apple Day at the office!
Sweet Potato and Roasted Cauliflower soup with a little side salad with rotisserie chicken
My favorite yogurt out there
Warm, brothy, filling, chicken wild rice soup with veggies and a side salad with grapes and balsamic vin/evoo dressing 
These two are staples in my desk cabinet. Always there to get me through the day. 
Why yes, that is a glass of wine! IIFYM If It Fits Your Macros
Other snacks and meals I've been enjoying:
Chili - tis the season!
String cheese
Plain Greek yogurt with honey
Dark chocolate squares (at least 72% cacao)
Halo Top because I live for mint ice cream
Carrot sticks
Protein shake with almond milk

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Thursday, September 22, 2016

D-Tox Days 9-11

Well not much to report on the d-tox front for days 9 and 10. Food is pretty standard, except I did treat myself to Chipotle today for several reasons.

1. IIFYM!!
2. D-tox approved without shells, sour cream, corn or cheese
3. Lab tests from the infection I have came back and the antibiotics I was put on don't kill this specific infection. Yay! Taking pills that make me feel crummy for no reason! Getting the right antibiotics later today.

On Sunday of this past weekend I was finally productive and made a rather delicious soup and it was something I didn't think I would particularly enjoy, but I went with it anyway.

I give to you Sweet Potato and Roasted Cauliflower Soup.

A couple things to note because lists are fun today:
1. It looks like a giant bowl of mashed potatoes, but if you know me in real life then you know I live for potatoes of all kind and that is something I would totally love on the daily.
2. Apparently sweet potatoes can be white or orange. I've yet to successfully pick out orange sweet potatoes.
3. I hate cauliflower with a passion, even the smell gets to me. You can't even taste it in this, it just adds its little cauliflower nutrients and that's that!



This soup, I don't even know if it's really a soup or mush, but we'll call it soup, is so simple.

Roast 1 large head of broccoli with olive oil, salt and pepper at 400 for about 20-25 minutes or so
Peel and chop three large sweet potatoes
Peel some garlic, I did 6 big cloves
Peel and chop 1/2 sweet onion (you could probably use the whole thing)
Toss the sweet potatoes, garlic and onion in a large pot with 7 cups of water and cook until the sweet potatoes are tender.
When sweet potatoes are tender and the cauliflower has roasted, mix together and blend with an immersion blender or in batches in a food processor or blender to your consistency preference.

Viola! Sweet Potato and Roasted Cauliflower Soup!

I met with my nutritionist today and she was very pleased with my loss of four pounds since I got my macros. That's about 1-1.5 pounds lost each week! We are adjusting my numbers slightly to see what changes I can make before Hawaii. Protein and calories will remain the same, but carbs and fat I now have a range. Keeping the original macros for active days and lowering carbs and fat on rest days. I leave for my trip in five and a half weeks and our goal is to have me drop another 4-6 pounds in that time.

The only reason tracking my macros and stuffing my face has been something I've been able to do consistently is because I'm seeing results. I think if the scale and my body weren't changing, I would have given up on this right away.

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Tuesday, September 20, 2016

D-Tox Days 5-8

Fell off the bandwagon over here, go figure. Day 5 started out pretty typical with my morning shake, chicken wild rice soup and salad, a quick gym session...then I went to my cousins vow renewal where all hell broke lose.

There was an open bar and passed appetizers. I told myself I could have one or two glasses of wine that soon turned in to more than I can remember. Self control is not one of my strong points. I was ok with the passed appetizers since they had chicken skewers and some other items I knew I could eat, but not enough food where I didn't regret a few of those glasses of wine the next morning.

Since I was riding the struggle bus, Day 6 didn't start with a clear head. I texted some friends to see who would join me in brunch. I walked the quick one and a half mile to the restaurant, ordered my bottomless mimosa and corned beef hash with a side of bacon. Followed by an outdoor BBQ where I could tell I had my fare share of carrot sticks based on the amount of veggie dip dropped on my shirt.

Day 7, still on the struggle bus I went to Punch pizza with one of my roommates. I knew I was going to regret ordering a pizza. They had all these lovely salads on the menu and my mouth just spat out the words 'pepperoni pizza and a coke'. I had zero control of those words. I ate half the pizza and we headed to a local beach to lay out and had some great people watching.


I took the rest of my pizza to my parents to watch the best Viking victory to date and continued to feel the pain of the red sauce.

Day 8 took me to Minute Clinic where I got some antibiotics for an infection I woke up with and consisted of me nearly drinking a whole bottle of Cranberry juice, definitely not part of the D-Tox.

I don't know if going 3 1/2 days completely off the wagon means I should just give up and start over or not, so I'm not going to start over 100%, just going to pick up where I left off.
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Friday, September 16, 2016

D-Tox Day 4

Day 4 of D-Tox and the stomach discomfort that I was having the first three days is completely gone. However, my face is starting to do some weird things (break out/dry patches)  and I'm sweating quite a bit. I assume this is from toxins being released. I'm a pretty sweaty person in general, but it only seems to be triggered from caffeine or working up a sweat, not from sitting at my work desk typing away. Seeing as how my food has been the same for the last four days, I can only assume these are side effects from the fibermend and mediclear shake.

The best thing about this D-tox is that the food restrictions hardly feel restricting at all. I was having a day where it just wasn't great for no particular reason, when I got off the bus it started raining and I just felt sort of down. I treated myself to one of my favorite dinners, steak and potatoes. All D-Tox approved and helped me hit my macros for the day. Yay!

Macros: C: 40.2g // F: 15.9g // P: 42.6g
I just pan cooked the steak with some ghee and fresh garlic (4 min/side, perfect med/med-rare), boiled the potatoes with a few cloves of garlic and salt, then tossed the asparagus in the steak pan with the left over juices, ghee and garlic while the steak rested. So delicious! Do I sense a garlic fan in the house?? I think so!

I had a moment of weakness and purchased some Halo protein ice cream, tried it, enjoyed it, will most likely try it again. I also indulged in a glass or two of wine. I couldn't help my self. It was storming and I had that beautiful steak that just screamed wine!

Even though I skipped the gym, I am down another .2lbs.
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Thursday, September 15, 2016

D-Tox Day 3

Much similar to days 1 & 2 there was some stomach discomfort with the morning fibermend and mediclear shake, but the discomfort has subsided a bit. Snacks and meals are pretty consistent since, when it comes to food, I eat the same thing for a week at a time. #CookingForOne Sometimes I get really crazy and I'll throw in a bag of green bean steamers instead of broccoli. #LivingOnTheWildSide

Since we aren't supposed to do any strenuous workouts during the detox, I did some arm toning moves at the gym, a 30 min slow incline walk on the treadmill followed by a 10 minute sauna session. It felt soo good. Happy to report, another L.B. down, only 45 to go!

Sauna. Green beans, potatoes, chicken. Mixed greens, grapes and balsamic/EVOO dressing. Chicken wild rice/veggie soup.

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Wednesday, September 14, 2016

D-Tox Day 2

Day 2 is off to the same start that Day 1 was. No real side effects other than some slight stomach discomfort, but I consider that pretty normal when you are getting a ton of protein and vitamins all at once.

Food for the day was pretty standard.

Breakfast: Morning shake with fibermend and mediclear

Snack: Turkey jerkey

Lunch: Chicken wild rice soup, the brothy version with red peppers, carrots and onions and a green salad with grapes and balsamic vin & olive oil.

Snack: Granny smith apple and carrots

Dinner: Red potatoes, steamed broccoli and sauteed chicken in ghee

Workout: 45 min elliptical

Depending on what time I weigh myself (morning or after work) and which scale I use (mine or the Inbody scale at the gym) I'm down anywhere from 2-5 pounds since last weeks weigh in. It's nice to finally see a change on the scale.

The Inbody scale is my new favorite piece of technology because it also shows you your body fat percentage and from the beginning of the 60 day challenge 4 weeks ago, I am down 4% body fat and I've gained 1 pound of lean muscle.

The thing about working out is that it takes so long for others to notice changes on your body, so to have a scale that sort of stands behind you and is like, 'you go girl! look at you gaining lean muscle and loosing that body fat!' is pretty cool. It's helped me to stop looking at just the big number on the scale and pay more attention to the smaller numbers that are going to show my results more.
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Tuesday, September 13, 2016

D-Tox Day 1

Well, today marks the first day of D-Tox. My goal is to share with you how I'm feeling for the next 14 days of D-Tox, if I feel any different, side effects, what I'm eating, did I fall off the wagon etc.

I started the day with 1/2 scoop vanilla protein, 2 scoops FiberMend and 2 scoops of Mediclear mixed with some almond breeze almond milk.

Fiber Mend - "Encourages optimal digestive function and elimination by promoting beneficial microflora/bacterial balance in the gut. Supports weight management efforts and helps maintain the body's normal inflammatory response."

MediClear-SGS - "Supporting tissue repair and regeneration, this rice and pea protein powder helps eliminate harmful substances in the body. Added vitamins, minerals, amino acids and botanicals aid in the detoxification process and promote healing."

Because of the vitamins and minerals in the MediClear, I've stopped taking my regular daily vitamins by recommendation, but continue to take my fish oil.

The mix is a bit grimey by texture, but the taste isn't too bad. No real side effects except for a little stomach discomfort, but nothing out of the ordinary.

Since I didn't get any food prep in over the weekend, I failed to bring lunch. Since this really isn't that restricting as far as food goes, I was able to go to Chipotle and get a bowl with rice, beans, steak, lettuce and then I added a little greek yogurt on top as a substitute for sour cream.

You'll notice that a lot of the non-approved items start to repeat themselves in the different categories. The thing I do like about D-Tox so far is that it is not at all a food restricting detox. It's more of an elimination diet which is exactly what my Dr. ordered me to do about a month ago. I've waited this long so I would have less temptations from cabin weekends, gatherings, games, etc.

 Because D-Tox is not a food restricting detox I'm still able to hit my macros which is awesome since I knew my nutritionist was a little hesitant about that.

Snacks for the day were my usual cashews and apple.

Dinner was a chicken breast with salt and pepper and a couple boiled red potatoes. I was making chicken wild rice soup for my lunches for the week, so that brought my macros to where they needed to be for the day while I munched on carrots, chicken and 'taste tested' the soup.

Still no side effects from the shake in the morning. Not sure if that's a good thing or not...we shall see!

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Wednesday, September 7, 2016

Eating is Exhausting!

A week ago I received the information I needed to get going on this IIFYM lifestyle and it's been exhausting, the eating that is. I had a huge hiccup over the holiday weekend because of the birthday party I hosted for my parents 60th at our cabin. It's been tough getting back in to the swing of things, but I almost hit my numbers yesterday, I felt like I was eating allllll day long!


Clearly I am still working on this, and I had a moment of weakness where I heated up some ramen (ramen 4 lyfe!) and went way over my alotted Sodium, but all in all I really worked to get my calories in. I'm still under in my protein, but I'm becoming more aware of what foods are good protein sources.

This afternoon was my third nutritional coaching session and we just went over my mentality, how I was understanding IIFYM and what my goals should be for the next two weeks.

Mentality - All my life, everything I've read and heard was that women should eat no more then 1,200 calories a day, carbs are bad, and you should watch your protein intake. What I'm learning and slightly struggling with is that 1,200 calories is oh so very wrong for ME. Since I've starting tracking with IIFYM I have actually gained a pound of muscle and lost 2% body fat.

It's crazy to know that I need so much more food to see the results I really want. It's not awful, it will just take a little more prep time and I just need to make sure I have my snacks with me when I'm not at work (where I store all my food).

Goals - We set a few goals for the next two weeks
1. Track and weigh everything!
2. Cardio & strength train at least 3x a week
3. Water, water, water!
4. Email weekly progress pics and weight
5. NO GUILT CARDIO!

We decided that instead of meeting again next week we'll go a quick virtual connect to see how I've been doing over the week before meeting again.

Sunday I plan to start DTOX, I'm kind of excited about that, but mostly terrified.

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