Full day of eating healthy mini meals

13

People always ask me how I stay in shape when I eat so much. Well, the secret is being mindful and making wise choices – but also eating small meals every three hours. My total calories (back when I used to count them) rarely went over 1,600, and I am always full and satiated. Here’s how I do it.

Sample meal plan for a full day of eating:

Breakfast at 7am – Smoothie and toast (organic blueberries, banana, pea protein powder, almond milk, and stevia) Ezekiel sesame bread toasted then topped w a tablespoon of EVOO, garlic powder and salt. Small amount of coffee with creamer and stevia. Sometimes I add a piece of turkey bacon but I ran out.

Snack at 10am– Four pieces of crab salad sushi, light soy sauce w wasabi, some fresh ginger on the side, and some daikon radish (sushi restaurant leftovers). This is usually a small mini meal I’ve food prepped on Sundays, but today was a little treat.

Lunch at 1pm– Everything but the kitchen sink salad w lots of veggies and some chicken from Whole Foods. (see my previous post for the pic)

Afternoon tea at 3pm – Organic green tea with lemon juice (3 wedges), a sprinkling of ground ginger and stevia.

Preworkout meal at 4pm– Old fashioned, gluten-free, rolled oats (Bob’s brand), a small spoonful of smart balance crunchy peanut butter, cinnamon, stevia, and hot water – topped with organic, fresh blueberries.

Workout from 5pm to 6pm – Weights on upper body for 30 mins (today was chest and triceps), then crunches on the swiss ball, then cardio for 30 mins (today was the treadmill, since my legs were sore from leg day) Stretched after like always, since I sit at a desk all day.

Dinner at 7pm – Sautéed baby bok choy; cooked, sprouted, organic quinoa (truroots brand); braggs liquid aminos and toasted sesame seeds (my fav); small chicken breast.

Advertisements

A day in the life: Mini meals rock, Part 2

Ok, so in answer to the question – How do you eat so much and stay so slim? Well, here’s how. Here are three of the 5-6 meals I’ll eat today. The ones not shown are a pre-workout of either chia oats and BCAA’s/glutamine, or gluten-free non-GMO brown rice cakes with nut butter.

After my workout is always a non-whey shake (lactose intolerant), and almond milk. Then I have a dinner that rounds out my macros for the day, and every day is a little different. Usually I find I’m just under my goal macros for the day, because I’m just too darned stuffed to eat any more food! (Which is a great problem to have when you’re under your goal calories too).

securedownloadBreakfast was a gluten-free flax pancake made with almond milk and I just followed the directions. I topped with peanut butter and some melted, frozen, organic blueberries and a little molasses and stevia. Served with a side of egg whites and almond milk. Super filling, and right at 350 calories. (You could leave off the molasses if you don’t need the iron).

 

securedownload (1)

For my next meal I had gluten-free, cooked brown rice “fried” with egg whites, tri-colored bell peppers and EVOO. Topped with Wellshire nitrate-free, no preservatives bacon bits. Beside that is just some grilled organic chicken tenders with coarse ground mustard, and steamed mixed veggies. Simple, and always filling. Calories: 215

 

securedownload (2)

 

Next was lunch, which is a huge wrap or burrito (if I could have gotten it folded). I used a fiesta gluten-free small tortilla, warmed, and filled with a mini 100 cal guac cup, organic spinach and arugula, black-eyed peas (use any kind of beans you want besides refried), yellow bells, sriracha, organic sauteed chicken, and a dash of chili powder. Quick, very filling, and right at 350 calories.

 

 

So there you have it! Eating this way has made significant changes to my body (along with weight training and occasional cardio), and gives me plenty of energy and health benefits! The bottom line is that you have to find what works for you. If you don’t like the way you feel after you eat something, stop eating that stuff! Learn what different foods do to and for your body, then make small changes every day. This is just what works for me, and remember – I’m not a doctor, nutritionist, personal trainer, or dietitian. I’m just a woman who loves food, and didn’t like feeling sick and tired every day!

Mini-meals rock!

I LOVE eating every 2-3 hours. My blood sugar stays level, my energy stays up, and I’m feeding my brain and muscles before a big work day – or big workout! It’s super easy, and all I do is a little meal prep on Sunday.

An example of three of my 5 or 6 meals I’ll have today:

Super yummy breakfast of 1 egg yolk, and egg whites scrambled with peppers, food 3food 1mushrooms, EVOO, and spinach – topped with salsa. Side of gluten-free toast with Earth Balance organic whipped ‘butter’, low-acid orange juice, and organic strawberries.

food 2

Next meal isn’t shown, but was veggie soup with a little cooked
ground turkey, crackers and a smidge of hummus.

This one is leftover kung pao shrimp (next time I’ll ask for steamed not lightly-dusted with potato starch), and sauteed baby bok choy with brown rice. Oh, and a little cracklin’ curry cauliflower stuff from Whole Foods.

 

Next was grilled chicken from Whole foods, sauteed organic asparagus speers, a little organic sriracha, and a cup of organic green tea with lemon and stevia. Yum!

 

 

 

 

 

Fit in Four Book Update

Image

Ok, I felt inspired after a friend asked me for some advice on eating healthy and exercising – so here it is. A work in progress, but still some very helpful tips I’ve learned over the years.

Fit in Four

This is the healthy way to lose weight, and maintain it over a lifetime. Not a quick fix where you quickly gain back every pound and then some after those other ‘diets’ on the market today. This is a lifestyle change. And something that is manageable in your everyday life.

Four meals a day- are plant-based and super healthy, the other can be not so plant-based, but not quite a cheat meal either. For example-pad Thai, noodle soup, Indian, Mexican, Italian, etc., but still make healthy decisions.

Four cheat meals a month- (1 ea. week if 4 weeks that month)

Four main food groups-not the ones back in the day but:

  1. Grains – Gluten-free, whole, sprouted grains, breads and tortillas, gluten-free oats, etc. (Choose high-fiber ones.)
  2. Produce – Organic fruits and vegetables (any and all unless you’re allergic, and focus on green leafy and cruciferous).
  3. Protein – Vegan options like beans, lentils, quinoa, pea protein shakes, etc. For omnivores, salmon, lean chicken or turkey, rarely a steak, etc.
  4. Good fats and treats – nuts, seeds, avocado, occasionally some real EVOO, healthy guacamole, hummus, natural or homemade salad dressings, dark chocolate, cocoa or cacao powder, cacao nibs, red wine, plant milk, etc.

First and last four ingredients- are what you pay attention to the most-the first four are what the product is mainly made of. The last four are usually the bad ones like preservatives, parabens, and artificial flavorings/colorings. Avoid fake things by buying whole, organic foods in their natural state. Or if you want to go really crazy, remember – if man made it – don’t eat it!

Four workouts a week for 1 hour (weights and cardio) – We’re supposed to workout most days of the week, well 4 out of 7 would be more than half and would count as most days. Plus, it allows one day during the middle of your week for emergencies, late meetings, or ill planning. Let’s face it, life happens. This includes 4 strength sessions and 4 cardio sessions, and 4 ab sessions, preferably on the same day, but you can do them in whatever order you choose, or break them up (AM then PM) in one day. It also includes 4 areas of the body – arms, legs, back, abs. The arms session is the entire arm that will be worked out on different days, the back is both upper and lower, the legs includes the glutes and calves, and the abs are for all sections of abs.

Sample week:

Monday – Back and Bis – Full Back, Biceps, Lower Abs, Cardio Intervals

Tuesday – Full Legs, Upper/Side Abs, Cardio Intervals

Wednesday – Rest Day, or Shoulders

Thursday – Chest, Triceps, Shoulders (if didn’t do them yesterday), Lower Abs, Cardio Intervals

Friday – Full Legs, Upper/Side Abs, Cardio Intervals

Saturday – Rest – Enjoy your friends, family and get your chores done. Or just watch TV and veg out! If you’re feeling restless, go for a walk, run, hike, or bike!

Sunday – Rest – Use the weekend days for cooking, chopping and prepping your meals.

Quick Tips:

Eat things that make you full but aren’t full of calories and fat, its called volumetrics. So you could eat a salad or soup before each meal, so you’ll fill up on nutrients instead of bread, and likely get ½ your meal to go for a later meal.

Examples: cabbage soup, steamed broccoli, salads, soups that aren’t cream-based, smoothies, etc.

Box up ½ of your restaurant meal right away, in fact, ask for a to-go box when you order your meal. If they look confused explain it’s so you don’t overeat, they’ll totally get it.

Avoid places that are a huge temptation for you until your cheat meal time. This is just setting yourself up to fail.

Don’t buy and/or keep junk food and crap in the house. Period. You know you will eat it if it’s there. If you want it bad enough you’ll have to get off the couch and go buy it.

When you cheat, enjoy every single bite and do not allow yourself to feel guilty. You earned this, so enjoy every second. Guilt does nothing good but causes you to spiral out of control. Remember, one or two slip-ups doesn’t mean you can stop eating healthy – it just means you need to do better at your next meal.

Allow yourself to be a beginner; no one starts off being excellent. And you can’t compare your ‘before shot’ to other people’s highlight reel or ‘after shot’. Be patient with yourself, and set realistic goals.

Do workouts you’ll actually enjoy, and notice how it feels afterwards when your endorphins are being released. I stretch so I can really feel the ‘feel good’ chemicals being released, instead of just rushing off to the locker room or my car.

Weights are your friends, you won’t look bulky, just lift already! Trust me, I used to think the same thing, but once I tried weights – I got smaller and tighter! The muscle just tightens around the bone and you burn more fat/calories at rest the more you have. You would have to eat 3,000 calories and lift super heavy all the time to look like those bodybuilding chicks. Trust me, you won’t bulk up.

Eat for energy and your health. Ask yourself – how is this going to make me feel after I eat it? If it’s a doughnut, you already know. After a while we all get sick and tired of feeling sick and tired – and it’s directly linked to what we put in our bodies.

Plan cheat meals around big events where eating healthy will be tough. Planning is key, and helps ensure your success, whether it’s gym ‘appointments’ or food prep – it’s very important.

Finally, don’t focus on how far you have to go, or on your flaws. Focus on how much better you feel, little changes here or there and your good qualities. The battle beings in your mind, so make sure you’re thinking about good, positive things!

Best wishes!

Shauna

DISCLAIMER

These statements have not been evaluated by the FDA and are not intended to diagnose, treat or cure any diseases. As with everything, check with your doctor first. All content is provided for general information only and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. Shauna Carpenter is not responsible or liable for any diagnosis made by a user based on the content of her document. Shauna Carpenter does not endorse any products or services and this information is for informational purposes only as she is not a doctor or dietician. Please do not copy, distribute, sell, or pass this information off as your own, as a book and copyright are already in the works.

Simple Snacking

snack

Snacks don’t have to be complicated, or something unhealthy in a wrapper. Just something as simple as a few slices of turkey (nitrate and hormone free), some bell peppers and already-made guac goes a long way. Plus, you’re getting your good carbs, good fat and protein to keep you satiated.

Another idea if you’re craving something sweet would be a pb&j sammie made open-faced on organic, non-GMO brown rice cakes. This satisfies your creamy, salty and sweet cravings.

I love any organic strawberry jelly in a glass jar, and Justin’s almond butter in maple!

How to make low-carb or low-sugar taste good

Ok, so if you’ve ever tried to go vegan or vegetarian you may have fallen into the same trap some of us have of becoming a ‘carbivore’ instead of a carnivore. What I mean is that you realized you suddenly had more calories to work with and you missed eating all your beloved carbs, so you started eating all your old favs. Then you wonder why you’re gaining weight when eating a ‘plant-based’ diet.

Well, this recently happened to me too.

I had a biometrics screening at work and realized my triglycerides were a little higher than normal, which had never happend, and that made me realize two things:

1. I need to cut out all refined or white carbs, not just for my numbers but because it was causing me inflammation and pain in my joints and muscles, and

2. I need to watch my sugar intake in any forms, including fruit. Did you know a small banana has over 10 grams of sugar! That’s half my daily intake in a tiny piece of fruit!!!

So, here’s a plan I’ve devised based on my food preferences at this point of my life. You will see I do allow for seafood or the occasional egg white. To each his own, but you will also see plenty of vegan options. I’m lactose intolerant, so there’s no dairy of any kind. But you will get the idea. I also added more good fats, since those help lower all the bad numbers, while upping the good ones and helping your heart. And good fats keep you full and happy.

First, here’s a list of low-sugar fruits and veggies you can eat without fear. I did all the research for you. You’re welcome. ; )

Raspberries

Blackberries

Blueberries

Strawberries

Broccoli

Bok Choy

Cauliflower

Green beans

Cabbage

Brussels sprouts

Green bell peppers

Zucchini

Spinach

Most other lettuces

Now, here is my plan that you can use as well to keep the bad carbs and bad sugars low, and I’m trying to stay under 24 grams a day (it’s harder than you think):

Breakfast options:

  1. Egg whites with pink salt, pepper, onions, mushrooms, 2 T of salsa; Ez toast with EVOO and garlic powder, small glass of 50% less sugar OJ. (or egg whites and one waffle).
  2. Van’s whole grain waffles with 2 T of almond butter and cooked blueberries, with stevia and almond milk.
  3. Grape nuts with berries and almond milk, stevia.
  4. Cocoa almond butter chocolate plant protein shake with almond milk, stevia.
  5. Blueberry spinach protein shake with almond milk, stevia.
  6. Chocolate plant protein shake with almond milk.

Snack options:

  1. Berries and nuts in oatmeal
  2. Mary’s gone or crunchmaster crackers with hummus or guac
  3. Veggies with hummus or guac or almond butter
  4. Ez bread with guac and side of veggies
  5. Beanitos chips and black beans (small servings)
  6. Cocoa almond butter chocolate plant protein shake with almond milk, stevia.
  7. Blueberry spinach protein shake with almond milk, stevia.
  8. Chocolate plant protein shake with almond milk.
  9. Cabbage soup and nuts

Lunch options:

  1. Big spinach salad with veggies, green bells, lite dressing (or EVOO and lemon/vinegar). Could add pink salmon or grilled shrimp here for protein. Could add avo or guac too, and toast if no meat.
  2. Stir fry leftovers (broccoli, brown rice, veggies, shrimp or salmon, liquid aminos).
  3. 1/2 or whole sammie with pink salmon, side salad or side of veggies like broccoli or bell pepper sticks/cucumber chips.
  4. Whole sammie of spinach, peppers, hummus or guac, onion, cucumber, etc on Ez toast.
  5. Brown rice with pink salmon and peppers, liquid aminos, side salad with spinach, avo.
  6. Brown rice, bell peppers, onions; salmon filet; spinach salad with avo cubes, lite dressing.

Snack options: Same as above choices only pick something different and no oats.

Pre-Workout: Usual oats with cinnamon, stevia, ground flax, and wheat germ.

Post-Workout: Chocolate plant protein shake with almond milk if did weights.

Dinner options:

  1. Wild salmon cooked in spices and EVOO, brown rice or quinoa, steamed veggies like broccoli, zucchini, spinach, or green beans.
  2. Stir fry of shrimp, broccoli, bok choy, brown rice, liquid aminos, ginger, etc.
  3. Small ez wrap with vegan cheese inside dipped in salsa, side of steamed veggies
  4. Veggie pizza on ez wrap w vegan cheese and lots of veggies (careful w/ pizza sauce or use salsa and make Mexican pizza with black beans.
  5. Bean and cabbage soup with mary’s gone or crunchmaster crackers
  6. Brown rice with pink salmon and peppers, liquid aminos, side salad with spinach, avo.
  7. Brown rice, bell peppers, onions; salmon filet; spinach salad with avo cubes, lite dressing.
  8. Big salad with shrimp or salmon and veggies
  9. 2 slices of Ez toast with EVOO and a side of steamed veggies (or one slice)
  10. Red or brown lentils, in a soup or as a side with veggies or salad
  11. Breakfast for dinner (egg whites, toast, etc)

So there you have it. As with anything, variety is key, so try not to eat the same things at each meal option, and feel free to use your own experimenting with spices, herbs and recipes that don’t add extra sugar or salt. I know for me, this all looks really tasty, and I don’t feel nearly as worried as I initially did about the whole cutting out sugar/carbs thing.

I hope this helps! Here’s to your health!

Disclaimer
These statements have not been evaluated by the FDA and are not intended to diagnose, treat or cure any diseases. As with everything, check with your doctor first. All content is provided for general information only and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. Shauna Carpenter is not responsible or liable for any diagnosis made by a user based on the content of her personal WordPress blog. Shauna Carpenter does not endorse any commercial product(s) or service(s) mentioned, and is not paid by any of the sites or people mentioned.

Vegan cheese reviews

Since I couldn’t find a site to review these cheeses, I thought I’d just do it here. Someone needs to know before they too make a horrible mistake and taste one of these disgusting cheeses.

Ok, here goes. My least favorite and most favorite vegan cheeses. I’ve tried several in my attempt to rekindle an old flame I once had with cheese, now that I’m lactose intolerant (and didn’t realize it until I was 29 years old), I plan on saving you the trouble of eating horrible fake cheeses. Plus, there are some that are pretty darn close to the real thing.

Rice Vegan Cheese Slices from Galaxy Foods – HORRIBLE, DO NOT EAT, STAY AWAY! This tasted nothing, and I mean nothing like cheese in any form or fashion, or in a far away galaxy.  Not only that, it actually hurt my boyfriends stomach, probably because of some of these ingredients, which are far from natural: CALCIUM & SODIUM PHOSPHATES, CONTAINS 2% OR LESS OF SEA SALT, CARRAGEENAN, MONO & DIGLYCERIDES, NATURAL FLAVORS, LACTIC ACID (NON-DAIRY), APOCAROTENAL (COLOR), BETACAROTENE. By the way, do they think we don’t all know what ‘natural flavors’ really means? Pulease! Oh, and it never melted. Not on a skillet, not in the microwave, it was like plastic just sitting there stiff as a board.

Next, my absolute favorite, go-to cheese is……..drum roll please….

Daiya Pepper Jack Shreds – AMAZING, DELICIOUS  PERFECT, TO DIE FOR! I use this in vegan burritos, tacos, pizzas, the list goes on and on. It actually melted perfectly every time. And the mozzarella version is ok too, just not as ‘cheesy’ as the pepper jack in my opinion. I bet for non-vegans it would be amazing in eggs or egg whites too!

So, there ya have it. Try the Rice brand at your own risk. But I’m warning you, I actually spit it out of my mouth and threw the entire package away, and I HATE wasting food. And I can usually eat anything. Or at least swallow it quickly, but not this stuff.

Disclaimer
These statements have not been evaluated by the FDA and are not intended to diagnose, treat or cure any diseases. As with everything, check with your doctor first. All content is provided for general information only and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. Shauna Carpenter is not responsible or liable for any diagnosis made by a user based on the content of her personal WordPress blog. Shauna Carpenter does not endorse any commercial product(s) or service(s) mentioned, and is not paid by any of the sites or people mentioned.