Step 2: Flip the Switch!

So as you may know, I have this random goal of attaining 20% body fat. Random because why 20%? Why not. I like goal setting. I love challenges. And I am impressed with and in awe of my body on a daily basis. It feels natural for me to be lean and strong. I build muscle quickly, as if my body thirsts for it. I am so in love with my physical being and that is something I have never EVER been able to say in my 28 years of life. I want to see how far I can go...

If you remember from my past few blogs about me tracking my macros and calories, I was worried about having to increase my intake. I knew it was inevitable, because that's the only way to increase muscle mass. Well...thank mother nature for the season of summer because berries, melons, and stone fruits are the ONLY kinds of fruits I can consume without suffering from painful bloating and gas. I can eat about 1/4 of a banana with no problem as long as it's nearly brown, and mixed with a good amount of fats (like from coconut) and water. Any more than that, or if I eat it on it's own...well let's just say I don't do that. I can't. Apples, pears, pineapple, etc...they all cause the same reaction. It would seem as though I might have some mild form of fructose sensitivity. But, I'll worry about that later. I am just fine without a lot of fruit. Except that NOW, it's a HUGE help in getting my calorie intake up! Like, major. I'm putting fruit in my salad, eating it whole, making smoothies, adding it to breakfast, etc. It's awesome. And I find that eating more carbs (I was keeping it around 100 because that allowed me to burn stubborn body fat and break my last plateau...although that number is sort of ambiguous, it's what worked for ME) is also improving my already phenomenal energy levels and definitely granting me increased performance at the gym. Win, win! Love my carbs!

So my meals are starting to look a bit different than how they did before. Here's what my tummy has been enjoying lately:

Juicy organic, grass-fed local beef burger on a portobello mushroom with homemade chipotle aioli, sautéed veggies, cilantro, avocado, and BACON!

Grilled Dover Sole over mixed baby greens with red bell peppers and a side of oven roasted Brussels sprouts with onions and BACON! 

HUGE salad...so delicious. Packed with veggies, fruit, and seeds.

Another huge salad with hardboiled eggs and BACON!

Smoked salmon wrapped carrots and Persian cucumbers

Egg-in-avocado bake and an egg white and chard scramble with BACON!

My favorite treat!!! White peaches!!!!!!!

Cauliflower rice loaded with veggies, cooked in butter, and tossed with BACON. And a runny egg on top of course.

Spicy chicken sausage with spinach, onions, and steamed sweet potato. My favorite pre-workout breakfast! 

As you can see, my meals are increasing in volume and I'm eating a lot more bacon. Basically that's it. Ha! No I'm also getting more carbs in with sweet potatoes, carrots, and fruit. I almost never eat whole fruits so this is big for me. And I'm getting more fats by increasing the amount I cook with. You can't tell in all the photos but there's quite a bit of clarified butter, coconut oil, and bacon fat happening right now and my heart and muscles are happy for it.

Now, in terms of the exercise component. I'm going to be changing that game quite a bit. If you want your body to change, you have to change your actions. So, I'll be joining a 6 am spin class twice per week. Two mega changes there: I don't normally workout until the late morning/early afternoon AND my usual cardio consists of sprints or tabata style intervals. 

I hold myself accountable by adding things to my calendar. I have MEGA OCD so if I see it in there, consider it DONE! 

I'm also going to start training at a new gym, Hercules CrossFit. They are 3 miles from my house so I'll be able to ride my bike which is awesome. My workouts usually consist of CF style exercises and routines BUT I haven't been under the supervision of a CF certified trainer in over 3 months so that'll be a big change: I'm going to be pushed to my limit on a more regular basis again. I. CAN'T. WAIT!

You spend HOW MUCH on groceries?

Ok, I get HEAPS of folks asking me about my grocery budget and how I afford to eat locally, organically, and sustainably. Let's start off with a few facts:

• I'm 100% self-employed. 
• I'm 100% self-taught. Yes I have certifications but most of what I have learned in my formal education regarding nutrition was tainted by the government (USDA) so I don't believe, follow, or promote it. Personal experience is what has brought me to where I am today.
• I did not grow up developing healthy eating habits.
• I average $400/month for my 2-person household. I shop and cook for myself and my partner.

Now, let's get to the process. My health is my number one priority. Period. Given that, I happily dedicate a large amount of my expense budget to food. If that means I don't buy any new clothes for several months to a year, I really don't care. Truly. In the long run, how does buying new clothes contribute to my health and happiness? "Real" foods (meats, vegetables, fruits, etc) that are not organic are often loaded with chemicals from fertilizers, herbicides, and insecticides which can cause allergies, pain, inflammation, rashes, hair loss, neurological conditions, hormonal imbalances, and a whole slew of other problems. And the antibiotics and growth hormones they contain can wreak havoc on our immune systems and cause cancer. Do I really want to take my chances with any of that? Hell no!

What follows are the strategies I personally use to make the most out of every penny I spend for food. I realize that this list is in NO way comprehensive, nor will it include many ideas and actions other people take that also contribute to a lower financial impact while shopping and eating clean. For instance, I don't grow my own food, YET, so you won't see it on this list. Do I think it's an amazing thing that we should all look into doing? Absolutely. These are all the tools I currently use, not suggestions based on what I've heard or read. Alright, are you ready?

1. Educate Yourself

We are responsible for our health and the health of our planet. Period.

• Ask questions. If you can't find the information you're looking for, ask for help! Don't just settle on a product because you're unsure. Ask the butcher, ask the store employee, ask a manager, ask the cook, ask the server, ask the host, ask the farmer...ASK!

• Read labels! Know what's in your food, where it originally came from, when and where it was processed, and what other foods were processed with or near it. All of that is important information and I can tell you those facts for almost everything I consume. Get informed! 

The patty you're eating contains beef from multiple cows from multiple countries. YUCK!

The ingredients in Blue Bunny sugar free ice cream...a whole lotta CRAP! 

2. Saving at Home

Of course we should start at the home, because that's where the REAL magic happens:

• Seal and set your fridge. My veggies (including leafy greens) last up to two weeks in my fridge because the seals are clean and tight, the produce drawers are set to the proper settings, and the temperature is a cool, consistant 35 degrees. Read this and this to learn more about a properly sealed fridge and temperature/humidity controls. I wrap my greens and fresh herbs in paper towels to soak up moisture and line my drawers with kitchen towels. It keeps my fridge both dry and clean! 
• Understand the requirements of your food. Nut flours, many oils, and most raw nuts and seeds should be stored in airtight containers in the refrigerator to avoid going rancid from oxidation, or exposure to light or high temperatures. Storing leftovers in glass containers eliminates the risk of the chemicals from plastics contaminating the food and air molecules or bacteria permeating through the walls of the container. Check out this great blog for more detailed information about storing produce on the counter vs. in the refrigerator. 
• Check your local ads for savings! I shop primarily at Costco and Lucky (twice per month). Sometimes, I'll visit Trader Joe's, the Grocery Outlet, Raley's and my local farmer's market. Costco has monthly coupons and in-store savings on loads of grocery items and sells organic, local produce at extremely affordable prices. It's the only place I buy nuts from. Elsewhere, they are SO expensive! They also sell sustainably caught, seasonal seafood (like salmon, rockfish, tuna, scallops, and shrimp), as well as deli meats and sausages that are organic, free of antibiotics and preservatives, and often locally sourced; which I always stock up on. I buy the rest of my meats at the other stores listed when they are on sale or in season. At $50 a year per membership which includes two cardholders, you can share the account with a friend, partner, or roommate and you'll make up that $25 after just ONE visit. I LOVE Costco! 

From Costco, perfect for lettuce wraps! 

I buy my nuts and seeds in bulk, and store them in glass, airtight containers. 

• Plan out your meals one week in advance after reviewing locals ads for sales and specials. Then, compile a shopping list of things you need for the week.
• Know your correct portions. This is essential to meal planning and knowing how much of a product (like meat) to buy. For example, if you know 4oz of ground turkey is one serving for you, then you know that 1 pound (16oz) will provide you with 4 servings. When you buy meat in bulk, you can then portion it out and wrap up what you won't use to be stored in the freezer. 
• Prep your food for the week. Chop veggies, transfer meat from the freezer to the fridge, place meals and snacks in ready-to-go containers, etc. Don't wash your greens until you are just about to use them. The moisture will make them wilt much faster! 

I do this once a week, EVERY week!

• Learn to love leftovers, and your freezer! A large part of prepping and planning involves making the most of the time you spend doing it. If I make pork chops for dinner one night, I'll cook extra for breakfast the next morning. And when I make pasta sauce with ground turkey, I'll save half and store it in the freezer for the next time I want to enjoy it over my spaghetti squash. My freezer and I are BFF and I always have soups, stews, broths, sauces, and meats on deck ready for defrosting! If you juice, keep the pulp and use it in smoothies, soups, or baked goods! If your bananas are bruised and brown, make some banana bread or freeze them for smoothies. 
• Compost! If the city that you live in does not offer composting through the waste management system, do it yourself! It's great for gardening.
• Whole not processed. I never buy shredded carrots, diced onions, sliced mushrooms, etc. Never. Why the heck would I want to pay significantly more for something I can do VERY quickly and easily on my own? I also grind my own almond butter, coconut butter, and process my own date paste and nut flours. I make my own salsa, mayo, sauces, marinades, salad dressings, and spice blends too! I buy almost nothing that's already been made. Not if it's something I can easily make myself! 

Homemade mayo and spicy garlic aioli.

Homemade balsamic vinaigrette 

Homemade green curry paste

Homemade pico de gallo

3. Choosing and Prioritizing

Not EVERYTHING I buy is organic, however some things I WILL NOT buy unless they're organic. I pretty much follow this when it comes to produce:

Golden rules...

• Organic vs. conventional Anything that grows without a skin or shell, I purchase organically grown. Most fruits and veggies with thick skins or which are known for being lowest in pesticide use I am OK buying non-organic. I only buy organic avocados when they're on sale (and cheaper than conventionally grown), for instance, and I honestly cannot taste the difference. 
• Eggs and meats I ALWAYS  buy organic! This is one rule I stick to and I refuse to buy otherwise. And if I can't afford it that particular shopping trip, I don't purchase it. Eggs should be free range and organic. Chicken should be free range, organic, raised without growth hormones, and antibiotic free. Beef, bison, and buffalo should be grass-fed and organic. Seafood; sustainably caught and wild. Download a seafood watch pocket guide here. The app is also available for your phone. If you don't know, either find out, or DON'T BUY! Be a responsible and conscious consumer, not a selfish one. Your body likes variety anyways, eggs shouldn't ALWAYS be a part of your breakfast the same as your leafy greens shouldn't always consist of only spinach and chicken shouldn't be the only meat you consume. There are so many choices and options, each offering different nutrients and benefits to the body. Mix it up! 
• Dairy should always be organic as well. If you include dairy in your diet, look for dairy products made from the milk of grass-fed cows. You'll quickly realize that your options are limited. The beef and dairy industries are some of the most corrupt and tainted in the system because the demand for beef and milk is so high. Milk and dairy products frequently contain pus, blood, antibiotics, other bodily fluids, and growth hormones. You should be VERY informed when you decide to purchase dairy products.
• Choose store brands. If something's organic, it's organic. Whole Foods 365 line offers organic products that are often several dollars cheaper than the same quality product sitting right next to it on the shelf. I see the same at Trader Joe's. 

4. Saving at the Store

Grocery shopping doesn't have to be a time consuming and difficult task. I enjoy it every single time I do it...because I'm prepared!

• Join a rewards program and look for coupons! Costco offers 2% of what you spent back to you at the end of each year with certain memberships. Raley's loyalty program offers additional savings on sale items AND a point system which is redeemable towards the purchase of groceries. Safeway has a savings club as well. Check the Sunday paper and local library for coupon books, I always find great deals there! 

My local farmers' market offers "Carrot Cash" every Saturday! My partner and I get $4 to spend before we even start our shopping! That's $16-$20/month of FREE money! 

• Bring your own bags and containers. Almost all grocery stores give you about 10-15 cents per bag that you bring yourself. It saves you money AND decreases the size of your carbon footprint. When I buy in bulk, I bring my own containers and save money for doing that as well! 
• Stick to your budget and list! Most people overspend while grocery shopping on IMPULSE buys, not on things they actually need. Eat a hearty meal before you venture out, bring your list with you, and keep your budget in mind. Ignore all the stuff they lay out for you right at the register, you don't need ANY of it! 
• Buy in BULK! I buy in bulk when I shop at Costco and I buy in bulk from the dispensers available at most health food stores. They have organic dried coconut which I put in my trail mix and process in my food processor to make coconut butter for my post-workout smoothies. If I were to buy it bagged, I'd pay twice as much. NEVER! I also stock up on organic seeds, organic teas, and organic spices. And when I want something sweet, I'll buy a small amount of dried pineapple or dates. When you buy in bulk, YOU control the amount! 
• Bone-in, skin-on, untrimmed meats. These cuts are ALWAYS cheaper than boneless, skinless and/or trimmed options. Additionally, they are much less processed and full of vital nutrients and flavor from the fat and bone. Use them to make homemade broths! Nature would never offer you a boneless, skinless chicken breast.
• Don't like it? RETURN IT! If I buy something I don't like or don't use for whatever reason, I return it. I have NEVER had a problem doing this. At any store. I return food that expires before it's expiration date, even if I've eaten 75% of it already. It doesn't matter. You have the right to return if you are unsatisfied so take advantage of it and stop wasting food! 
• Support local farmers. It's totally a myth that local produce and meats are always more expensive then imported options. Get to know the farmers close to your home and establish a positive relationship with local butchers. That's how people did it back in the day, and it doesn't have to be any different now. 
• Visit your local farmer's market...just before they close! I save SO much doing this. It's kind of ridiculous actually. I leave with BAGS full of organic produce for pocket change. I plan on getting there 30-40 minutes before it's over and I bargain shop my way to the price I want. I've never been turned down! Leave your pride at home and work the system! That food is just going to go to waste in most cases anyways so why not? 

 

$1 for 2 bunches of organic beets and 2 bunches of chard!

5. Saving On-The-Go

Why should your health ride in the back seat when you're on-the-go? Exactly...there's no good answer to this question because it shouldn't!

• Limit your meals dined out! This is huge, MEGA HUGE! I save more than $100 per month when I don't eat out. I have clients who frequently dine out that discover they can save upwards of $500 and clients with families that save nearly $1,000! In addition, you can better manage the quality of nutrients and quantity of calories you consume. I dine out on VERY special occasions only. And when I say "dine out" I'm talking about sitting down at a restaurant AND grabbing something quick to go. In a typical month, I do NEITHER. And when I do, I still opt for the same quality I enjoy at home. Local, organic, and sustainable. 

Thai food is my FAVE dine-out option. I always opt for curries, sans rice. Totally something I would make and eat at home, fits within my standards, and tastes amazing!

• Bring water with you. I carry my water bottle with me EVERY where I go. That way, I'm never stuck having to buy bottled water. I can refill it at the gas station, a fast food restaurant (that's the ONLY reason I would ever visit one), or a fountain at a rest stop.
• Pack snacks and pre-made meals. I prep and plan even when I'm on the go. Weekend trips, long work days, nights away from home, movie dates, roadtrips, hiking...whatever it is, I am always prepared! You can even bring food from home on the airplane and check your cooler! I have an emergency bin in my house and my car with water, jerky, canned veggies, dried fruit, and baby food. I also always carry homemade trail mix in my purse...ALWAYS! 

Prepped for a 3-night mini vacation!

Typical workday...breakfast and lunch ready to go!

So, so S-O-R-E...it's just a preview of days to come!

Woke up barely able to walk today...my leg workout yesterday was K-I-L-L-E-R!!! ...and...I had a jam-packed schedule today. But I made up for all of those potential barriers by demolishing my abs today in a 20 minute interval workout right in my own garage. Minimal equipment and I didn't have to leave home. I'm a "NO EXCUSES" kinda girl! ;) 

Wednesday, June 12 

Meal 1, 10:00am (9.5 hours of sleep) 

I was SO hungry when I woke up, almost choked on my tea so I could hurry up and get to the good stuff...aka....THIS:  

Mixed greens, shredded carrots, cilantro, green bell peppers, red bell peppers, baby Bella mushrooms, boiled egg, grape tomatoes, BACON, homemade tuna salad, and avocado. BAM! It was the most satisfying breakfast I've had in a long time!

Total prep and cook time: 20 minutes

Calories: 550

Protein: 46g

Carbs: 25g

Fat: 27g

Meal 2, 3:00pm 

Homemade chicken salad stuffed mushrooms and squash, flaxseed, and egg white pancakes topped with nut butter, banana and honey. Soooooooo good!!

Total prep and cook time: 15 minutes

Calories: 660

Protein: 50g

Carbs: 37g

Fat: 38g

Meal 3, 7:00pm 

The rest of the amazing slow cooked vegetable coconut curry I made now with Dover Sole and broccolette. SO DAMN GOOD! Not pictured: half a banana, almonds, and sunflower seeds.

Total prep and cook time: 20 minutes

Calories: 640

Protein: 53g

Carbs: 35g

Fat: 33g

DAY TOTALS

Calories: 2,100

Protein: 150g (44%)

Carbs: 96g (28%)

Fat: 98g (28%)

Total kitchen time: 60 minutes!

I NEVER track my calories. And I feel like I'm exactly where I want to be with my physical health and body just be being in tune with myself. After reaching my goal of 20% body fat, I'm going to begin the next phase which focuses on muscle gain. How crazy, I'll have burned off all that excess fat from my body without the use of supplements, pills, diets, etc. All on my own. I'm so proud! And I never would have imagined that I would want to focus on muscle gain but it's just been calling me lately. I mean, don't get me wrong, I've gained a LOT of muscle in the past several years but that was in conjunction with burning fat as that was my goal...weight loss. Soon, it will be weight gain and I'm a little anxious because I can't imagine eating much more than I already do. It's going to be a CHALLENGE, for sure, which is probably why I'm itching to do it. As you can tell, I love a good challenge! 

My appetite is BACK!

Tuesday, June 11 

Meal 1, 10:00am (3 hours after waking, 8 hours of sleep) 

I started the day with 4 cups of hot tea. 

Egg and egg white scramble with Tuscan kale, mushrooms, red onions, and green bell peppers cooked in clarified butter with avocado and homemade pico de gallo on top and oven-cooked bacon on the side. 1/4 cup blueberries.  

Total prep and cook time: 20 minutes

Calories: 560

Protein: 40g

Carbs: 15g

Fat: 34g

Meal 2, 2:30pm (post-workout) 

Coconut water smoothie with frozen banana, ice, chia seeds, coconut butter, and raw 100% cocoa nibs. Uncured salami with jalapeño   

Total prep and cook time: 5 minutes

Calories: 540

Protein: 20g

Carbs: 42g

Fat: 40g

Meal 3, 5:00pm 

Beef jerky, pistachios, sunflower seeds. 

Total prep and cook time: 5 minutes

Calories: 270

Protein: 26g

Carbs: 18g

Fat: 10g

Meal 4, 8:30pm 

Leftover coconut curry with prawns, loads of veggies, and fresh cilantro.   

Total prep and cook time: 15 minutes

Calories: 540

Protein: 55g

Carbs: 18g

Fat: 26g

DAY TOTALS

Calories: 1,940

Protein: 136g (40%)

Carbs: 97g (28%)

Fat: 110g (32%)

Total kitchen time: 45 minutes!

So happy that my appetite is getting back to normal. Hormones are so incredible! I'm fascinated by my body, EVERDAY! At what it's capable of, how it works, how it looks, the way it moves, the various functions...AMAZING! On another note, I used to suffer from pretty bad menstrual cramps and PMS and noticed that when I cleaned up my diet, the cramps were more bearable and the PMS less aggressive in the past year. For two cycles now I decided to do an"experiment." No sugars (except from an occasional piece of fruit) the week before my period. None, not even that chocolate that women crave so much before it comes. Not only did I not experience those cravings, but I didn't feel a single cramp or an imbalance of hormones. No PMS, no NOTHING. It came and went without any disturbances at all. I'm cured!!!! :)

P.S. I'm sure exercise, sleep, and tons of water drinking played their parts too! 

Fat on the inside, fit on the outside...and girl can EAT!

I've always been fascinated by the athletic physique. Especially on a female-bodied person. I mean, I love to see women with muscular definition, cut arms, thick thighs, big booties...it's the kind of body I always wanted but I never thought I could BE one of those women. At the beginning of this year, I set myself a goal to get down to 20% body fat. Not a significant number, just like the way it sounds...like a challenge! I used to tell myself that I was just a "big girl"...naturally. Bullshit. I was using food as a coping mechanism and the weight was hiding and protecting me from the world, from life, and from myself. Every pound I gained was in response to an emotion and a reaction to that emotion. I was just in denial that it was a problem. And a lot of people in my life supported that denial. I was told over and over again that I had a "beautiful face" and that I was "big and strong." I was a "good person" and that size has nothing to do with that. EXACTLY. So why can't we just be honest with each other about it? No one EVER told me my weight was an issue except my doctor. And why don't we express these issues to the people we love? Because it may hurt their feelings? Yeah, the truth hurts sometimes, but shit I NEEDED to hear it in a positive and encouraging way for once. To me, "beautiful face" = you have pretty features from the neck up, but you're atrocious from the neck down. And "big and strong" was simply a nice way of saying "big." Just get to the point already. Like I didn't know I was fat.

I believe my body was meant to be the size it was, for the amount of time I allowed it to be. I'm not ashamed of my past or present self or physical being. I love the old me and I love the new me. I love that I have had the experience of walking this Earth as a fat girl. If you haven't, you have NO IDEA how vastly different and difficult it can be. It's not easy. I made it tolerable by adopting a quick wit, fast mouth, and sharp sense of humor. It helped, a little. I don't believe anyone wants to be excessively overweight. It's not fun. It's not a life goal. It's not healthy. But, it happens. When I tipped the scale at 300lb, I knew I couldn't ignore it anymore.

So, check it out. According to this chart (http://www.nhlbi.nih.gov/guidelines/obesity/bmi_tbl.pdf), I was EXTREMELY OBESE (dun-dun-duuuuunn!) at 5'8.5" and 300lb. My doctor said I was technically "morbidly obese" meaning my size would almost certainly attribute to my demise. I didn't intend to make that rhyme, but I like it! Today, at the same height and 165lb, I'm still considered overweight. That's just ridiculous. This is one of many reasons I HATE BMI charts! Who came up with this shit!? It's horrible. Tells you close to nothing about a person's health. Am I overweight now? Hell no. A lot of athletes and people in training find themselves in the overweight and obese range when looking at their BMI. Shaq would be considered obese at his size. Is Shaq obese? No. 

Source: NASM

While I still don't like the idea of generalizing people in terms of body composition, your body fat percentage tells you a whole hell of a lot more about the physical health of your body than BMI does. And sadly, this measurement is rarely taken and very few people know their own body fat percentage. Mine was well over 40% when I was at my heaviest, again placing me above the level 5 "poor" category. Now, I'm at 21%. According to this chart, that's "very good" (really? couldn't think of a better column title than that?) So, am I "very good" or am I "overweight"? See where BMI can really skew reality? 

Ok, back to the food. Or did we even talk about food yet? No....opps. This was supposed to be about food. I wanted to start sharing my diet with you all in more detail than usual. A lot of people ask me how many calories I consume daily and what my macro (protein, carbs, fat) proportions look like. I usually don't like to share that info because I don't want people thinking they need to follow EXACTLY what I'm doing in order to see results. Everyone is different. But, now I realize, I'd rather more folks eat like me, than eat the way people in our country typically do. Plus, I'd like for people to see and understand how calories, metabolism, nutrients, and habits all work TOGETHER. So, as I work to shed this last ONE percent of body fat, I'll be sharing alllllll the good stuff with you. 



My diet is generally clean of

...grains, cereals, and pseudocereals (wheat, barley, rice, quinoa, etc).
...soy (edamame, tofu, tempeh, soymilk, etc).
...refined sugars (candy, less than 85% chocolate, baked goods, etc)
...concentrated sugars (dried fruits, agave, jam, preserves, juices/smoothies, maple syrup, etc) 
...vegetable oils (canola, corn, soybean, etc) 
...dairy products (milk, yogurt, cheese, ice cream, etc made from the milk of cows) 
...legumes (beans, peas, lentils) 
...high glycemic and processed food products (corn, white potatoes, bread, chips, crackers, etc) 
...alcohol and other drugs   
...commercially raised animal products (beef, pork, eggs, chicken, etc) 

Monday, June 10 

Meal 1, 11:00am (2 hours after waking, 8 hours of sleep) 

I started the day with 4 cups of hot tea. I do this every morning. And it's almost always this one. I LOVE that stuff! 

Ground lean pork and veggies with an egg white, flax seed and squash pancake topped with peanut butter, honey, and blueberries. 

Total prep and cook time: 20 minutes

Calories: 590

Protein: 50g

Carbs: 34g

Fat: 31g

Meal 2, 3:30pm

Roasted turkey breast wraps with avocado, shredded carrot, Persian cucumber, and cilantro over a bed of baby mixed greens and topped with roasted sunflower seeds and homemade pico de gallo. 

Total prep and cook time: 15 minutes

Calories: 250

Protein: 25g

Carbs: 17g

Fat: 10g

Meal 3, 7:00pm

Homemade slow-cooked chicken and vegetable curry with sliced apple*, raw almonds, and pistachios. 

Total prep and cook time: 15 minutes (to throw it all in the cooker, 5 hours later I came home to a complete dinner)

Calories: 550

Protein: 36g

Carbs: 33g

Fat: 29g

DAY TOTALS

Calories: 1,390

Protein: 111g (42%)

Carbs: 84g (32%)

Fat: 70g (26%)

Total kitchen time: 35 minutes!

*There is only 1/3 of an apple on that plate. Those slices are very thin which means I am less likely to eat a lot as it takes me more time. I do this with all my fruit because...it's still sugar and it's VERY easy to eat too much fruit. 

Today was a "rest" day for me although my lifestyle is more active than most. I was on my feet most of the day. I absolutely LOVE eating this way. I feel insanely energized, focused, healthy, light, fast, and happy. When I sleep well, eat like this, and drink water all throughout the day, I NEVER crave sugar or carbs. I have my cravings down to a science.

• If I don't sleep long enough or if I have interrupted sleep = cravings! 
• If I don't drink at least 8 cups of water between meals = cravings!
• If I eat too much "junk" = cravings! 

The only other time I experience cravings is when I am emotional about something that I have NOT yet dealt with in a healthy way. Long-term stress, irritation, anger, sadness, etc = cravings!!

If my caloric intake seems low that's because it was, today. I slept in late and am going to bed very early, so my caloric needs were different than other days. Also, my appetite was low because of where I am in my cycle. I do not obsess about making sure I eat the same amount of food everyday. I do not obsess over my macros. I do not count calories. In fact, I haven't done this in many, many years. I live in the present and take my life day by day. I listen to my body and eat how and what I want. My habits have developed over time. Replacing old habits using the input of years of education, experience, and self-awareness. I didn't just wake up one day and know exactly how to eat for my needs. But, once I found the right balance and diet for me, I committed myself 100% to it until it became my norm. Now, I don't have to think about it at all. Prepping occurs as naturally to me as showering. Shopping is as easy as painting my nails. Cooking is as enjoyable as any other pastime and I absolutely love the way I look and feel. Cleaning up my diet was one of the best decisions I have ever made in my life and I won't ever go back. There isn't a single pasta dish or fast-food meal that's worth it!