Last month, I focused on all the health habits that I’ve been developing so far this year:
Drink more water
Quit late night snacking
In order to stay motivated and judge how well I’m doing, I decided to use a habit tracker.
When I looked around for printable tracker ideas, I found this design and immediately loved it because it’s so aesthetically pleasing—much better than a simple chart with boxes to check. I assigned each habit a color so it would [hopefully] look like a rainbow at the end.
Unfortunately, I didn’t even get the idea for a tracker until the 4th, so my first few days were…not great.
But check out how it looked at the end of the month!
Not too bad. I missed a few days here and there, but overall I’m happy with how well I maintained these goals. I definitely still need to work on consistency with yoga and eliminating “cheat nights,” but I’ve made good progress.
A caveat about my exercise habit… You might notice that I exercise every day say “don’t you need a rest day?” And the answer is yes, in theory, but no, technically. A “rest day” is a recovery day, but not necessarily a day sitting on the couch. I choose to have “down days” instead of “rest days” because I am a really active person so I don’t take days and just do nothing. I will discuss this in greater detail next week for those who are curious about it.
This month, I’m making a few changes. I’ve added more specific goals [“drink 64oz of water” instead of “drink more water”] and I’ve swapped the goals that I have mastered for new healthy habits I need to work on [“practice Spanish” for “no junk food or sweets” and read” for “floss”].
This month will be different though because I start my new job at the hospital on Monday and I will work 12 hours shifts plus an hour drive to and from work, so I doubt I will be able to get a lot of these things done on those days. We will have to see how it goes.
Does anyone else keep a tracker? Or check list? How do you keep track of goals and habits? Let me know!
And I’ve been enjoying lots of quality time with my kids and my handsome man [who now works from home!] since I withdrew from grad school [a story for another day]…
So, I’ve been staying busy and not posting, but now I’m ready to update you on my monthly goals.
Starting in January of this year, I chose a new health goal to focus on for each month.
January = no added sugar
February = a salad every day
March = practice more yoga
April = no alcohol
May = no more cheat days
June = drink more water
July = start meditating
I skipped August altogether because I was so stressed over school and so this month I decided to refocus on ALL of the goals. Yep, that’s right, no added sugar, no alcohol, no cheating, more salad, more yoga, more water, and more meditation. And, honestly, it’s been a great month so far. I feel great. I have lots of energy. I’ve been training for a marathon [not sure which marathon at this point]. I’ve been making strength gains. I finally feel like I’m getting back to my old self [the self before I had two surgeries…and almost back to my old self before I had four babies].
So, anyway, I’m not adding any more new goals, but I am taking suggestions for later this year. Anyone making mid-year health resolutions?? Lemme know!
The concept of a “cheat day” is pretty common in the health and fitness world. As a personal trainer, I would typically recommend that clients follow an 80/20 rule [eating clean 80% of the time and loosening up the other 20%], which basically allowed some wiggle room in the diet for weekends or nights out or their kid’s birthday party. For many people, knowing they can have a “cheat meal” really helps them to maintain a healthier diet the rest of the week.
Not so for me.
Unfortunately, a cheat meal for me turns into a cheat day, then to cheat weekend, then a cheat week…and so on. Just when I get into a good system of not snacking after dinner, only having one drink a week, and no sugary candy, cheat day shows up and throws me off my game. So frustrating!
My food weaknesses are: sour gummy worms, spicy garlic wings, McDonald’s French fries, chips with queso, and ice cream [any kind or flavor will do]. For some reason, when “cheat day” rolls around, I convince myself that I must eat ALL of these things in one day. You would think it was my last meal on earth….
[Of course, I am doing this to myself.]
So, I have decided to get rid of the whole idea of “cheating.”
Last year I read the book, Four Pack Revolution, and in it Chael Sonnen talks about having a “reset meal” once a week [instead of a “cheat meal”]. The difference is really just in the name, but it helps psychologically. I’m not “cheating” on my diet and throwing all of my health goals out the window, but instead I’m “resetting” so I can re-focus on my goals.
We’ll see if this mind trick works.
Oh, but I WILL be having a small dessert on Mother’s Day [a mini chocolate raspberry tart that I intend to make for myself] and a slice of cake for my birthday [which I will also make because I love baking cakes, so happy birthday to me].
Oh wait, there’s more!
I’m also going to save movie candy for the movies ONLY. I have a real problem with eating family size bags of chewy, sugary, preferably sour candy. This started a decade ago when I was running 45 miles a week and putting in six hours of cardio at the gym on top of that…and gosh darn it, my body needed those carbs! [Well, truthfully, it needed healthy carbs, but back then I was nutritionally illiterate.] So today I am still struggling with that same bad habit I developed all those years ago.
That habit has got to go! 👋 Bub-bye!
So, I’ll save my bag of candy for when I go to the movie theater [which is very rare now that I have to drive 45 MINUTES TO THE NEAREST THEATER!!].
[I’m kidding about vegan carb-cycling being a starvation diet…but only partially kidding. When your going low carb as a vegan, the pickin’s are slim.]
Since I’ve been talking a lot recently about what I eat, I thought I’d mention that I recently gave a new dieting fad, carb-cycling, a try. When I first started doing this, I scoured the internet for information on carb-cycling for vegans and found very little info and basically no personal experiences, so I’m here to share my story for any vegans wanting to give carb-cycling a try.
What is carb-cycling?
Truthfully, carb-cycling isn’t new. This method of rotating macronutrients to get super lean has been a part of body-building for a long time. It’s only just recently become mainstream, popularized by the ever-growing community of online fitness professionals.
Historically, carb-cycling has been very strict and, admittedly, very unhealthy as a long term diet. But it is so effective at getting body builders in prime shape for competition day, that many, many people put their bodies through this unnatural regimen in order to compete.
Now, however, carb-cycling has been modified to fit the every-day fitness buff who wants to get lean without giving up all the foods they love.
Here’s how it works:
You basically divide up your week into carb days and no-carb [or in my case, low-carb] days. The exact ratio depends on your goals, but if you’re looking to get cut or lose weight, you will have more no-carb days. My plan was to have two low-carb days followed by one carb day and then repeat. This is a pretty typical carb-cycle for every day fitness. On the no [or low] carb days, less than 20% of total caloric intake should be from carbs. And on the carb days, you can eat as many carbs as you want. In fact, you are encouraged to eat a lot of carbs so that your body doesn’t think you’re starving it.
Without getting to science-y on you, carb cycling works because if you don’t feed your body carbs, it will choose an alternative energy source to burn [ideally fat], which is good for losing weight…until your body realizes that you’re not going to give it any carbs and then it freaks out and starts burning as little fuel as possible to conserve energy stores. In other words, your metabolism will go to shit if you go without carbs for too long. So, by only giving your body carbs every few days, you keep it from going into survival mode on you and your body continues to burn fat [fingers crossed].
That’s the theory behind carb cycling, anyway. And I can tell you as a student of a previous body builder, carb cycling is definitely affective. However, the question always is…at what cost?
Carb-Cycling for Vegans
I’ll just tell you right off the bat, most people doing this are not vegans because nearly everything that vegans eat is high in carbs. Vegetables are mostly carbs, legumes have a ton of carbs, grains obviously are high in carbs. It’s actually really challenging to find low carb vegan foods. A typical low- or no-carb day would consist of lots of meat and cheese – the only two food groups that have no carbs. Of course there are also some fat foods like avocados, nuts, and oils, but you can really only eat so much of those things.
So basically, if you want to attempt this as a vegan, you are in for a challenge. Is it doable? Yes. Is it easy? No.
Foods I could eat on low-carb days:
Leafy greens and other low carb vegetables
Low carb fruit [of which there are not many]
What my food typically looked like:
Breakfast: tofu scramble with spinach
Lunch: salad with oil and vinegar and avocado
Snack: mixed nuts
Dinner: vegetable stir-fry
Breakfast: vegan keto bar [these things are NOT yummy]
Lunch: an avocado, tomatoes with oil and vinegar
Snack: two tablespoons natural peanut butter
Dinner: green goddess salad with tofu
What my low-carb macros typically looked like:
I managed to eat 1000-1200 calories per day [which is not enough for me with exercise] and I managed to maintain this carb-to-fat ratio. But it was HARD. It was hard to eat enough calories. It was hard to find foods that I could eat that didn’t have carbs so I ended up eating a lot of the same things. And I mean, A LOT.
But…I did it.
However, there was a downside.
My carb-cycling experience
Besides the question of whether carb-cycling is doable, I needed to ask is this healthy?
Based on my experience – No.
At least, not for me, not right now.
As a fitness professional and health nut, I’m always interested in trying new things, but this messed me up. I was originally planning to try it for a month, but I only lasted two weeks.
To start with, I had intense stomach cramping for the first few nights as my body rebelled against this no-carb idea. Then I bonked on a five mile run for the first time in my life. A FIVE MILE RUN! [For my non-runner friends, to “bonk,” or hit the wall, is when you run out of energy stores in your muscles and basically feel like you can’t go another step.] In all my years of running long distances, I’ve never hit a wall like that before. I could barely workout on my low-carb days, and forget about cardio. So I would workout like crazy on my carb days, but I like to exercise six days a week, so a sudden switch to only two days was just not working for me.
Besides physical pain and lethargy, I was only eating a handful of foods, when before I was eating the rainbow of plant-based options. And the work required to maintain this diet made it completely unappealing.
Of course, the carb days were fine. I could eat like I always did [except I would avoid all fats], but there were so few of them that I constantly felt weak and slow and lazy. I think advocates for this way of eating would tell you that it gets better as your body adjusts, but I really had no reason to continue to torture myself. I don’t need to lose weight. I’m not training for a bikini competition.
Basically, I don’t want it that bad.
We live in a carb-hating society right now. I’ve worked with many trainers and athletes [even ultra marathoners and Ironman competitors] who never eat any carbs. They live on lean meats and dairy with a side of leafy greens. And that works for them. [Though I could write a whole post about the negative impacts of low-carb diet on athletic performance.] As for me, I prefer to fuel my exercise with carbs – plant-based, whole food carbs.
So, anyway, my advice to vegans wanting to carb-cycle: proceed with caution.
It’s almost time to post my 2021 Q1 book reviews, and I realized I never posted by reads from the last quarter of 2020!
Better late than never, as they say! I read some really great books [and some not so great books] and I’m excited to share them with you!
Flat Broke with Two Goats by Jennifer McGaha
Truthfully, this book was a huge disappointment, but I know it’s my own fault for having different expectations. I was hoping for profound purpose-seeking, life-changing, minimalist, back-to-the-earth wisdom to come out of this woman’s misery [and let me tell you – there is a lot of misery in this story], but instead it left me feeling miserable.
Fashionopolisby Dana Thomas
“This is how the fashion business has functioned on a grand scale for 250 years: creative thievery, indifference for others, corruption, pollution.”
Dana Thomas, Fashionopolis
As someone passionately opposed to the current fashion ecosystem, I am always interested in reading any books that shed light on this worldwide problem – a problem that we are all complicit in. So, of course I loved Fashionopolis.
It has now been four years since I have bought new clothes [save ethical underwear from a gift card two Christmases ago], and I have only bought used clothes twice in all that time – both times in order to meet a new job dress code. By now, my desire for new clothes has completely evaporated, and reading books like this remind me of why I quit buying clothes in the first place.
“We imagine ourselves as more learned, more egalitarian, more humane than our predecessors. More woke. That by procuring $5 tees and $20 jeans by the sackful, we aren’t causing grievous harm. We might even be creating good jobs on the other side of the world for those in need. Having visited many offshore factories and spoken to dozens of workers, I can assure you this is not reality.“
Dana Thomas, Fashionopolis
But Dana Thomas also reminds us that, though things are bad, we are not without the ability to make changes. Using our collective willpower and moral compass we can course correct. And, honestly, when we face the reality of our fashion industry as it stands today – we have no choice but to change.
Notorious RBGby Irin Carmon and Shana Knizhnik
Ruth Bader Ginsburg was nothing short of a total badass. Growing up in my conservative religious circle, her name was always associated with negative things like feminism and liberalism [both of which I have since had the maturity to form my own opinion of], so I never really knew anything about her. I just had a negative idea of her.
All that changed when I watched On the Basis of Sex, which is based on the true events of RBG’s career of leveling the playing field for women. I began watching and reading everything I could get my hands on about her.
I am so indebted to this woman. And if you are a female, you are indebted to her too. When she died on September 18 of last year, I was devastated – not because of any of the political drama that surrounded her passing, but because we lost from this earth such an amazing woman.
So, of course, I loved this book. If you don’t know anything about her life and career, you simply must read this book and watch the documentary about her life. If you are like I was and have been influenced by conservatives at home or in the media, I implore you to study this woman’s life and see for yourself how indebted we are.
I want my daughters to grow up knowing that the opportunities they have, the dreams they can achieve, the endless possibilities available to them as women are largely due to a woman named Ruth Bader Ginsburg, Notorious RBG.
Faith Unraveled by Rachel Held Evans
“When we require that all people must say the same words or subscribe to the same creeds in order to experience God, we underestimate the scope and power of God’s activity in the world.”
Rachel Held Evans, Faith Unraveled
Another great book by Rachel Held Evans about religion. Her books, including Searching for Sunday and Inspired, have been slowly coaxing me back to a new understanding of God that I lost back when, after twenty-five years, I finally recognized how errant and misguided my religion was. This book is a reminder that it’s not religion that defines God, try as it might. She is so much bigger than that.
“When we know how to make a distinction between our ideas about God and God himself [or herself], our faith remains safe when one of those ideas is seriously challenged. When we recognize that our theology is not the moon but rather a finger pointing at the moon, we enjoy the freedom of questioning it from time to time.”
Rachel Held Evans, Faith Unraveled
Evans’ books have all helped me to see that I don’t have to be a part of the Christian cult or culture in order to know God. And that realization has changed my life.
Rachel Held Evans died in 2019, which is a HUGE loss for the Christian world. Who is going to challenge all of the hypocrisy, pride, and false beliefs of the American Church now???
Superlifeby Darin Olien
I’m a total health fanatic, so this book is right up my alley. It is also very similar to my own experiences of a healthy lifestyle. Darin Olien is not a doctor or health professional, which would probably cause many people to toss out this book as unfounded [though it provides plenty of resources and statistics], but my own journey to health and wellness has followed a similar path of trial and error. For instance, I, like Olien, am a vegan because I just feel better when I’m eating a vegan diet. Do I need a doctor to justify this for me? Or to tell me medically or scientifically that being a vegan is better? No, I don’t. [Plus, no one will because the meat industry runs this country.] I have found what works best for me and the proof is in my body. I think we often rely too much on what the nutritionists say and too little on our own intuition. After all, the “professionals” have gotten it wrong plenty of times.
“Rather than sending us to the pharmacy with prescriptions, our physicians should send us to the farmers’ market.”
Darin Olien, Superlife
The basic gist of this book is that our bodies suffer from chronic illness, pain, fatigue and disease because we aren’t taking care of our bodies at a cellular level to prevent or treat the issues. Instead of fueling, hydrating, oxygenating, detoxing and exercising, we medicate, which masks the problem [and often causes new problems].
“With our eager cooperation, food manufacturers and restaurant chains and fast-food giants get rich by making us sick. Then the pharmaceutical giants and the insurance companies and hospitals and other health care providers get rich by making us better. Not healthy, mind you, but well enough to work and pay the bills we’ve just run up. If we ate our broccoli and quinoa and salads and berries and almonds and drank our water and green tea and took long, vigorous hikes and got enough sleep, we might feel great, but who would profit? Nobody. What kind of system is that?”
Darin Olien, Superlife
I can say this about Darin Olien, he is definitely healthy, fit and eternally awesome, so I’ll have what he’s having, thanks!
The Call of the Wild + Free by Ainsley Arment
“A magical childhood isn’t about having the best toys, gadgets, and vacations. It’s actually the opposite. It’s about simplicity. A magical childhood is about freedom. Freedom to explore, discover, and play.”
Ainsley Arment, The Call of the Wild + Free
I’ve been homeschooling my preschooler and first grader this year [due exclusively to covid], and so I picked up this book to try to be a better “homeschool mom.” Truthfully, reading this book made me realize how much I am not cut out to be a homeschool mom. And I am confident that I will put my kids back into the traditional classroom next fall.
But, that being said, there was a lot of beautiful ideas in this book like the quote above, which I love. Freedom and creativity and imagination and play are all so important for children. I’ve been lucky to spend this time with my kids to explore the outdoors and make nature art and study the stars by actually studying the stars and read books in our backyard while soaking up sunshine.
However, there are still very real things that my kids need to know, and as far as I can tell, they won’t learn to read by osmosis. I have to do some legit teaching. The imagination, play, freedom, exploration – that I can do. For me, the teaching is the hard part. I’m too much of a planner, organizer, task-lister. The very idea of a “daily rhythm” instead of a “daily to-do list” kind of makes me twitchy. If I’m going to teach, it has to be structured. I just can’t do it any other way.
But, anyway, I digress.
For this [hopefully] brief time of homeschooling, this book was at least an encouragement to keep on keeping on.
Saving Capitalism by Robert B. Reich
I stumbled upon the documentary by the same name on Netflix and decided to watch it one night while Brett was in Florida for training [he does not like documentaries, unfortunately]. It was so good that I immediately borrowed the audiobook, in which the movie is based, and started listening.
And let me tell you, I learned A LOT. In fact, ever since I finished it, I’ve talked about it so much people are probably sick of hearing about it. It’s the first book I’ve ever read about capitalism and the economy and it simultaneously reinforced what I already knew and blew my mind.
The opposing arguments about capitalism in America today are basically, government deregulation vs government oversight [Republican vs Democrat respectively]. This is constantly being debated by both sides. Republicans want less government “interference” and democrats want more government regulation. But as Reich clearly shows throughout the book, the very concept of a “free market” is a myth since government rules are what creates the market to begin with and the real question is not whether the government should regulate the market, but how the government should regulate it.
A market—any market—requires that government make and enforce the rules of the game. In most modern democracies, such rules emanate from legislatures, administrative agencies, and courts. Government doesn’t “intrude” on the “free market.” It creates the market.
Robert B. Reich, Saving Capitalism
And even more important than “how” is the question “for whom.” Reich also makes it clear through plenty of examples [such as in the quote below] that the government is no longer regulating capitalism in an effort to protect the working class or the majority of the population, but that they are largely serving the wealthiest people and businesses who have the greatest means to influence regulations in their favor.
“Lehman Brothers’ Repo 105 program—which temporarily moved billions of dollars of liability off the bank’s books at the end of each quarter and replaced them a few days later at the start of the next quarter—was intentionally designed to hide the firm’s financial weaknesses. This was a carefully crafted fraud, detailed by a court-appointed Lehman examiner. But no former Lehman executive ever faced criminal prosecution for it. Contrast this with the fact that a teenager who sells an ounce of marijuana can be put away for years.”
Robert B. Reich, Saving Capitalism
In the end, the most frustrating part is that I see most political opinions being based solely on party allegiance, rather than on actually understanding the system or caring about what helps the most people.
This is an important read for anyone interested in the economy of America or who believes themselves to be strongly political [on either side] because this book could be the bridge that unites America once again.
Bad Feministby Roxane Gay
I just realized that I started out the year with Roxane Gay’s book, Hunger, and then closed out the year with Bad Feminist. Very different books, but both very compelling.
I love Roxane Gay because of her bravery. Even the intro to this book is a brave confession of how hard it is to be a feminist – with everyone’s false stereotypes and negative associations with the word. I love her for being a bad feminist.
“When feminism falls short of our expectations, we decide the problem is with feminism rather than with the flawed people who act in the name of the movement. In truth, feminism is flawed because it is a movement powered by people and people are inherently flawed.”
Roxane Gay, Bad Feminist
[Ironically, this is the same excuse Christians make. Who know Christians and feminists had so much in common!]
Two years ago, I probably couldn’t even tell you what feminism was, but over time I’ve pieced together my own version of feminism, which pretty much lines up with Roxane’s.
No matter what issues I have with feminism, I am a feminist. I cannot and will not deny the importance and absolute necessity of feminism. Like most people, I’m full of contradictions, but I also don’t want to be treated like shit for being a woman.
Roxane Gay, Bad Feminist
👏 👏 👏
Well, there you have it.
I read 42 books in 2020, four of which were fiction. The rest were nonfiction books that challenged my worldview and [hopefully] helped me become a more compassionate, empathetic, and loving member of our global society.
What have you been reading lately??? I welcome any and all book recommendations!
I originally intended to write about how I learned to accept my postpartum body – until I realized that I most definitely did NOT accept my postpartum body. And, honestly, that’s okay.
But first, a [lengthy] preface.
I recently read Girl, Wash Your Face by Rachel Hollis and Hunger by Roxane Gay. Both of these women endured trauma – like earth-shattering, heart-breaking, I-cannot-even-imagine-going-through-that kind of trauma – and both women responded very differently. [Theirs are not my stories to share, but you can check out their books to see what I mean.] Reading their very personal stories from their own perspectives gave me some perspective of my own – and reminded me of two very important things regarding body image issues.
We are all different.
These women responded differently, and society would have us believe that one was right and the other wrong. But, that is not the case. Their responses were different because [DUH!] they are different people.
One of the biggest mistakes we make regarding the human body is to assume that there is a one-size-fits all way to look, eat, exercise and be healthy. Every human body is unique and has to be treated differently. And every human body is occupied by a different soul that is dealing with real life shit [excuse my language, mom] that will have an effect on their body. That’s ok. There is no set standard, set weight, set body fat percentage, set pant size or anything else that everyone must strive to reach. The standard of health – what it looks like and what it takes to achieve it – will be different for every human being.
Because, look, we are all different.
We are all complicated.
I’m going to share my personal journey and my perspective, but I will be the first to admit that this stuff is complicated because we are complicated. It’s not as simple as just eating a 1,200 calorie diet and spending 30 minute on a treadmill each day. There is so much more that goes into health and wellness, so much societal pressure to conform, somuch baggage we have to carry around, so much pain and fear and anxiety – and all of it affects our bodies. We cannot expect to find simple answers – or that the answer we find for ourselves will be the answer for everyone.
But, we do have to find that truth for ourselves.
My Truth for My Body
My truth is that I am happiest when I am healthiest – and that means exercising regularly, eating clean and getting enough sleep.
Fitting into my jeans is just a perk.
Before I had babies, I worked really hard for four years to become the healthiest version of myself. I started running [and back then I HATED running]. I learned to cook [and man, I REALLY HATED cooking]. I cut back on the alcohol consumption [and I REALLY LOVE sangria] and fast food consumption [and I REALLY REALLY REALLY LOVE French fries].
But I was terrified that these healthy habits that I worked so hard to establish would be derailed by having a baby. I was terrified that I would never lose the dreaded “baby weight.”
[I’m super ashamed to admit this because “baby weight” – or gaining any weight – is a privilege that many do not get to enjoy. But that is my truth.]
With each of my four pregnancies I gained 50-60 pounds. And after I had each of those babies, I knew that for me to get back to the level of health and energy and activity that I love so much, I needed to lose that weight.
So, I chose to change my postpartum body rather than accept it.
But, at the same time, I have accepted the things I cannot control.
I’m fine with my stretch marks and my wrinkly stomach and stretched out belly-button, and all that. [It’s a little weird but I actually like my stretch marks because I intend to have a badass body again and stretch marks will be the only proof that this body birthed four babies.]
I guess what I’m trying to say is that there is nothing wrong with wanting to change your body – or improve yourself in any way. I want to love myself, but I also want to work on myself. I accept that I’m not perfect, but that doesn’t mean I can’t improve. I will never have the perfect body or be perfectly healthy, but that is not an excuse to not do what I can.
Of course, as a personal trainer, my wish is for everyone to be on a journey to their healthiest self – but I also recognize that some people are on different journeys, pursuing other things. And that’s ok. The other side of this issue is that we never have the right to judge another person’s journey.
I hope whatever journey you are on it is in pursuit of your best self – whatever that may look like for you.
As promised, I have tracked my food for one week and am going to show you what my meals look like on my plant-based, no processed, mostly vegetable diet.
Let me tell you a story.
Yesterday, I was in the Panera drive-thru ordering three chocolate chip cookies for my kids [it was flu shot day], and the employee tells me that it is cheaper to buy four cookies than it is to buy three. So, of course, I order four cookies.
The problem is, I only have three kids who are old enough to eat cookies. I’m not sure what I was expecting to happen to the fourth cookie…
But I definitely ate it, despite telling myself that it could just sit there uneaten all day.
That cookie was 440 calories!!!! That is more than a THIRD of my total caloric goal FOR THE DAY! ONE COOKIE!
No wonder so many of us have trouble managing our weight.
So that brings me to the veggie diet.
The [Nearly] Vegetable-Only Diet
Some things I need to mention:
1. I am not pretending to be a dietician or nutritionist.
2. I aim for between 1,100-1,200 calories per day, which is less than I need because I am trying to lose weight. But I always eat when I am hungry and never eat less than 1,000 calories. This is also a CARB HEAVY diet.
3. There are some foods I eat that I don’t track such as some raw vegetables that have very little caloric value and I don’t measure and track the olive oil I use for cooking. So my total calorie amount is higher than what my tracker shows. [I didn’t take pictures of my snacks which varied and usually made up about 300 calories each day.]
4. I exercise every day – usually twice, sometimes three times…so this helps me with weight loss. [Hence, the large amount of carbs I eat.]
5. This is baby weight.
Ok, so here we go:
Brown rice, black beans, peppers and onions for dinner. 100% vegan and made from scratch. 👍🏻
Eggs with sweet potato and black bean hash for dinner. Otherwise, vegan and made from scratch.
Egg for lunch. Spaghetti squash with homemade tomato sauce for dinner. 👍🏻
A random assortment of vegetables for dinner. 100% vegan and made from scratch. 👍🏻
Grilled chicken with roasted Brussels sprouts, asparagus, and squash.
Vegetable frittata for lunch [made by Brett!!], and homemade vegetable stew for dinner. 👍🏻
Leftover sweet potato and black bean hash, with vegan Parmesan. 100% vegan whole foods made from scratch. 👍🏻
Before and After
I lost five pounds and I never went hungry.
As you can see, I like oatmeal for breakfast and salad for lunch. What can I say? I like routine.
Here is our family photo a week after Nora was born:
And here is me with the kids tonight before going out trick-or-treating:
[By the way, how adorable are these kids?!?]
And the week is over just in time to enjoy Halloween!
Now, it’s time to go eat some candy!
Confession: I definitely fall into the 44% category!
Do you know how badly I wish there were such a thing as truly zero waste shoes????
Like, really badly.
And I’m not even a shoe person. But when I committed to sourcing my clothes through ethical, sustainable means I just kinda assumed that it would be possible to find shoes the same way.
Turns out, I was mistaken.
Of course, this post is not ALL bad news. There ARE some sustainable shoe brands out there – Made Trade, Everlane, Rothy’s, Allbirds [among others]. But none are totally zero waste [that I have found]. And more importantly, none of them make performance running shoes – which is, of course, what I need.
Eco-Friendly Running Shoes
The issue with finding sustainable running shoes is that they have to be able to perform well. They need to have cushion and support or my running [and feet and knees and legs and hips] will suffer. They also need to be replaced every 300-500 miles because the soles wear down and then, once again, my running will suffer. This also means that I can’t buy them used.
My dream is to find a running shoe that is comfortable and lightweight and can handle 500 miles of pavement pounding AND is 100% biodegradable.
I’m telling you right now, that is a total pipe dream.
At best, I’m hoping for a brand to someday take back worn out running shoes to recycle into new shoes. That would be the second best option. If we could close the loop on the running shoes, I would consider that zero waste. But, unfortunately, no such shoe exists [at least not that I know of, but I have my eye on the new Adidas project called Futurecraft.Loop].
So, while I’m waiting for the perfect zero waste shoe, I had to find the best alternative.
And this is where my new Adidas UltraBOOST Parley running shoes come in.
Meet My Adidas UltraBOOSTs
These are a collaboration between Adidas [the athletic shoe giant] and Parley for the Oceans [a nonprofit that is trying to save our oceans]. The top of the shoe is made [of some undefined percentage] of recycled plastic from the ocean.
Well that’s pretty cool.
And, honestly, the shoes are pretty cool with or without the ocean plastic. They aren’t kidding when they call them UltraBOOSTs…
Eco-Friendly Non-Running Running Shoes
While I was researching sustainable running shoes – and by the way, I did A TON of research – I came across these beautiful runners by Allbirds.
Meet my Allbirds Tree Runners
Unfortunately, despite being called runners, they are not actually for running. But they are so beautiful and from such a great eco-friendly company that I bought a pair for casual wear.
You can wear these without socks!!! THEY ARE SO COMFORTABLE!!! And they are machine washable [which is important because I went with white].
These are sparking some serious joy, folks…
Even the packaging they came in was totally waste free. 👍🏻
So, basically shoes are still tough to find zero waste – especially athletic shoes – but it’s important to me to do my homework and make the most ethical and most sustainable choice I can.
All I can do is give my consumer dollars to the companies that are doing their best for people and planet and hope that others follow.
If you have sustainable shoe brands to share, let me know!
Since I first moved out on my own, I have been trying to figure out this whole grocery shopping thing – how to eat well without overspending money or time.
I have tried everything – from couponing to rebate apps to stockpiling boxes of granola bars[not healthy, by the way]. I shopped exclusively at Aldi for a time. I followed popular shopping bloggers and ran to the store every time they said there was a good deal.
None of these things worked for me. They were all time-consuming and exhausting and didn’t actually seem to save me much money and on top of all that, we weren’t eating healthy foods.
So I’ve been trying to figure out how to spend less on groceries without sacrificing quality or healthfulness.
After ten years, I have FINALLY reached a place where grocery shopping is no longer expensive, time-consuming, or unhealthy. I spend less time meal planning, less time at the grocery store, and less time stressing over the grocery budget than I ever have.
To give you an idea of how much you can save, here are USDA’s recommended grocery budgets.
They vary based on the number and ages of you family members and based on whether you are living lean [“Thrifty plan”] or high on the hog [“Liberal plan”].
So according to this chart, for my family of five, a thrifty plan would be $561.50 per month, if I don’t count my youngest who is only 18 months old, or $655.60 if I do count her.
Doesn’t really matter because our budget is $400/month. This doesn’t include our eating out budget which is $60/month and allows us to eat out about twice per month. Also, every other month we cut our budget in half [a lengthy explanation of which I may write and post someday]. So, technically, we feed our family for $300/month, if we average it out.
That may sound like a lot or a little to you depending on your situation, but for us, it is less than half of what Brett and I were spending back when it was just the two of us – and we weren’t eating nearly as healthy as we do now.
[I’m harping on the healthy thing because anyone can eat ramen noodles every day and save tons of money, but I have found that I can eat super healthy – I’m talking fresh produce and high quality foods – and still save money. So if you are one of the many people today who believe that eating healthy is more expensive, please read on.]
So how do we feed our family healthy foods with so little money? Well, for starters we buy very few processed foods [for our health] and we do our best to avoid packaged foods [for the health of our planet]. Those two things contribute a little bit to our savings – but I know that they are not the reality for the average American [though I wish they were].
The bulk of the money and time is saved by following these five simple rules:
1. Buy what is on sale.
Rather than creating a meal plan and then buying the ingredients regardless of the price, I let the weekly ads determine what we eat each week. In my area, each Wednesday, grocery stores roll out new ads with new deals. I compare the ads from four different local grocers and then choose the one [or maybe two] with the best sales and that’s where I’ll be shopping that week.
Besides simplifying meal planning, another benefit of this rule is that it saves a lot of time at the grocery store. I know exactly what I’m going in to get. I don’t need to price compare a bunch of different options, or stroll down aisles looking at different food choices, or fall prey to the clever marketing tricks like flashy signs and end-caps. I go in, get what’s on sale, get out.
Bottom line, if it’s not on sale, I don’t buy it.
[As with all rules, there are exceptions. In the case of rule #1, I don’t buy my bulk dry goods on sale because most stores don’t offer regular sales on bulk goods. In this case, I am prioritizing my obligation to the health of the planet over money – ALWAYS a good choice, by the way. But I still save plenty of money.]
2. Set price limits.
Over the past two years I’ve learned what a good sale price is for most items and I have set rules for how cheap they need to be. Simply being “on sale” is not necessarily good enough. Not all sale prices are created equal. For example, it is extremely rare that I will buy produce at Aldi because their sale prices are never as good as my other local grocers. If you [as most people do] assume that Aldi is cheaper for everything simply because it’s Aldi, then you are overpaying.
In order to figure out what a good sale price is, you have to pay attention to sales in your area over a period of months. My price limits are still changing as time goes on. For example, I used to only buy boneless chicken if it was under $2/lb, but after a while I learned that I could find it at least once a month for $1.49/lb. So that became my new price limit.
Here are some examples of my price limits [understand that prices will vary greatly depending on your location]:
I won’t buy produce for more than $1/lb. Sometimes I do buy blackberries at $.88/6oz package and I will buy avocados if they are $.79/each or less, but I don’t make a habit of buying these items because they are so expensive compared to normal produce.
I won’t buy cheese for more than $1.50/8oz package. If cheese is not on sale for this price or less, we just do without cheese. It’s not even really a hardship. In fact, I think it has improved my children’s appreciation for the taste of real foods not covered in cheese.
I won’t buy eggs for more than $1/dozen. Though, I admit, I am going to buy eggs from our farm CSA this summer at $5/carton, but in this case, I am prioritizing supporting local agriculture and health over saving money. I will also be limiting our eggs to one carton per week.
Your rules will depend on what eat, but everything should have a price limit required for purchase. There will always be off cases when you simply must have something – like butter to make buttercream for your son’s birthday cake – and it’s not on sale. Okay. Sometimes we have to bend the rules.
3. Eat less meat…and live longer and healthier lives.
I’m a fitness professional, not a registered dietician or nutritionist, so you don’t have to agree with me on the healthful side of this rule. Eat meat if you want, but know this, meat is WAY MORE expensive than plant-based foods. We used to make two or three chicken breasts for our family of five for dinner. Now, we all share one chicken breast [oftentimes less] and fill the majority of our plates with vegetables, fruits, grains and legumes.
This is the USDA’s newest recommendation for healthy eating which has replaced the typical food pyramid we all learned in grade school.
Notice that three quarters of the plate are filled with plant-based foods. Now think about how your dinner plate typically looks. Most Americans eat a meat heavy diet, with the protein being the main course and the vegetables and fruits being “sides.”
If you need further evidence, watch the documentary, In Defense of Food, or read the book with the same title by Michael Pollan.
Time to rethink the way we eat…and hopefully soon because the health epidemic in our country is quite literally frightening. But the good news is, eating more plant-based foods is CHEAPER!
Also, according to the chart below by health.gov, over 85% of the population is not eating the recommended amount of vegetables…
C’mon, people. Let’s eat some more veggies!
[Someday I’ll go into greater detail about how to eat healthy on a budget. It is not hard, folks. I promise you!]
4. Buy less food.
This might sound obvious, but apparently it needs to be stated anyway because we have a bit of an overeating problem in America.
According to the CDC, 39.8% of adults in the US are obese [read about it here.] And, shockingly, according to this article by NPR, 75% of Americans believe themselves to be eating healthy…so why are obesity rates so high?
There are lots of factors that contribute to the obesity issue, but no matter where you look, portion size and overeating are partially to blame.
Nutrition scholarMarion Nestleat New York University says portion size — just eating too much — is an issue. “I’d vote for that as a major cause of obesity,” Nestle told us by email.
“Some of the problem is that individuals pay more attention to getting good things in their diet than they do to limiting overall intake,” addsDavid Just, a behavioral economist who studies food psychology at Cornell University.– npr.org
The accessibility of food in our society has made overeating too easy. Yes, restaurants serve us too much food, but we also serve ourselves too much food at home. We also stock too much food in our kitchen, making it too easy to eat whatever we want whenever we feel like it.
Let’s all do ourselves a favor and buy less food. There is no reason to stockpile canned goods as if we are fearing an imminent apocalypse…unless you are fearing an imminent apocalypse…in which case, there is no need to save your money because it will be useless when the zombies take over.
Some basic ways to buy less food is:
Go grocery shopping once a week and only buy what you need for that week.
Buy fresh produce so you CAN’T stockpile it. Fresh food is healthier, more likely to be local, and tastes WAY BETTER!
Don’t buy [or buy very little] unhealthy snacks and treats. Don’t spend your hard-earned money on food that is going to make you sick and unhappy in the long run.
Avoid processed and packaged foods – for the sake of your wallet, your health, and the planet.
5. Eat all the food you buy.
Again, this seems obvious…but apparently it’s not because 40% of food in America is thrown away.
In 2012, NRDC published a groundbreaking report that revealed that up to 40 percent of food in the United States goes uneaten. That is on average 400 pounds of food per person every year. Not only is that irresponsible—it’s expensive [emphasis mine]. Growing, processing, transporting, and disposing that uneaten food has an annual estimated cost of $218 billion, costing a household of four an average of $1,800 annually. – NRDC report by Dana Gunders, source
And before you go blaming it all on grocery stores, this infographic created by the NRDC says that households and restaurants are the biggest generators of food waste [at least in Denver, Nashville and New York].
Of course, on the other hand, we have lots of families in our country who struggle to put food on the table.
So besides the cost of wasted food, I feel just plain terrible knowing that I am throwing food awaywhen some people are not eating today. And I feel like a terrible hypocrite if I talk about our grocery budget being “tight” while I’m throwing food in the trash – or even in the compost bin.
In my home, we do everything we possibly can to avoid wasting food. Some of the ways to reduce our food waste are:
Eat all the leftovers. I set designated days at least once but often twice per week to eat whatever we have that is close to expiring.
Only buy what you need for a week. You may not know what you need for a week, but if you find yourself throwing food out, then you know for next time that you need less. Obviously some things with longer shelf lives, like dairy products and dry goods, don’t need to be purchased weekly. That leads me to the next tip:
Don’t buy more if you still have food to eat. I don’t know why we do this but it seems that it’s totally normal to go buy a full cart of groceries when we still have enough food in our home to feed our family for the next six months. I’m not joking. When we got ready to sell our last home, I started using up all the food that we had in our cabinets and pantry and – oh my gosh – our second freezer. Lo and behold, we had enough food to feed us for months. I decided then and there that stocking so much food in our house was wasteful and expensive and I stopped doing it.
A word on frozen and non-perishable foods: Some people prefer to buy non-perishables because they feel like they throw out more food when they buy fresh – which they really might. The problem is not the fresh food – it’s that there is a disparity between the amount they are buying and the amount they are eating. As I said previously, fresh food is healthier, more likely to be local, and tastes WAY BETTER! Buy fresh food – just not so much – and then EAT IT!
So, this has been a book. If you’ve stuck with me, I hope you’ve found some useful information and, hopefully, some motivation to improve your spending and eating habits.
These are all things I wish someone had told me a lot earlier, but everything I found about saving money on groceries revolved around making a list, not shopping hungry, and clipping coupons. I wanted something that saved me time AND money AND made me a healthier consumer.
For me, this is it.
If you’ve found a method that works for you, share it in the comments! We all have room for improvement!
Well, it’s the start of a new year which means that the gyms are going to fill up with all the newly resolved exercisers, which used to annoy me back when I was just a fitness junkie, but now that I am a personal trainer, I love seeing all the people fill the gym. [And, of course, it’s good for business.]
So what if most people will be gone by March? Two months of healthy habits are better than none, right? While I wish people would stick it out, change is really hard and making the effort is the important first step. I’m sure every year there are a few who make it past March and become regulars.
According to a magazine I was reading the other day, 20% of people who make resolutions will keep them!
That’s actually pretty good!
Those 20% are giving the rest of us hope!
Last year, I set resolutions as I usually do – stop using disposable paper products, reduce my family’s waste, run the Chicago marathon, take up baking, have family fun day once a week, visit the dentist [it had been 10+ years 😱], be more intentional about my marriage, double our charitable contributions, and send birthday gifts to all of our family members – all of which I accomplished.
Some of these goals were rather vague, which is fine with me because not everything can be definitively measured. I did some intentional things to invest in my marriage [baking competitions weekly and packing his lunches for a few months], but the “what” isn’t the point. The most important thing is that I can look back on the year and say that my relationship with Brett got stronger.
Some of these goals [like reducing waste] took on lives of their own and produced lots of mini goals throughout the year [like stop junk mail, declutter the home, ethical purchasing, sustainable living, simplify, simplify, simplify].
In 2019, I plan to continue with my goals from last year, but with some new added goals.
Health-wise, I want to practice yoga. Truthfully, I hate yoga. I’ve done a fair share – even taken clients through yoga workouts – but it’s not my favorite. It’s great for pregnancy though, so I am going to try to improve by adding a yoga workout once a week. Oh, and floss daily. Since I’ve managed to get myself to the dentist, I would like to maintain my oral health. Plus, I got a water flosser for Christmas. 😁
New skill this year is knitting. I already bought myself a small starter kit of knitting needles. Hoping I can make a baby blanket for the new kiddo before he/she arrives in June.
At home, I want to start making my own cleaning products. I am still using up a lot of products that we’ve had lying around and as soon as they are gone I am going to start making my own. There are other things around the house that I am still phasing out as well. I hope to reduce our trash [and recycling] output even more this year, as well.
Personally, I would like to read two books a month: one fiction and one non-fiction. I prefer non-fiction, but I find myself most able to relax and unwind when I get lost in a good story.
For my family, I want go spend more time outside. I loved our month of focused time on getting outside. I hope to be able to emphasize that throughout this entire year.
And for this pregnancy, I want eat well [something I struggled with during my other pregnancies] and enjoy it as much as I can [I do not like being pregnant], because it will most likely be my last.