challenges, fitness and nutrition, health

The Verdict

I’ve shared a bit about a recent health challenge I participated in. It was multifaceted, but I mainly focused on cleaning up my nutrition.

After 4 weeks of retooling and refocusing, here’s the verdict.

Balancing my plate:

There were a lot of different choices in this challenge. You decide for yourself what goals and approaches would be worthwhile. For nutrition, I chose what was called the “balanced plate” approach. Every time I ate, I had a protein, a carb, a fat, and a vegetable. And yes, there was a detailed list for each category.

What was different: no more grabbing a handful of almonds over and over again throughout the day. Same with beef jerky. And cheese. All meals were actually meals. This took planning, but I am used to meal prep. Just shopping a bit differently and making sure I had all four components ready to mix and match. I didn’t really attempt recipes combining them. Bags of rice, boiled eggs, cooked chicken or ground turkey with seasoning, lots of veggies both raw and roasted, fruits, bags of nuts or avocado. All pretty simple stuff.

There was a “leveled up” approach where you weigh and measure food but I just didn’t want to get bogged down with that. Making sure I had all four and tipping the balance toward veggies and proteins seemed manageable for this transition. I ate rice or certain kinds of bread almost every day which felt strange as these were carbs I hardly ever chose in my macro-counting heyday (I’d rather have Pringles or Captain Crunch.) I usually only had rice or bread once a day but technically I could have them at every meal.

Honestly, this was a really satisfying way to eat. It was a busy month so I did end up eating while working which in some ways is bad, but on the other hand it meant I was eating more slowly. By the time I was done eating, I often felt full and fine. Plus, three boiled eggs with cucumbers, almonds, and blueberries is a lot more than a 90-calorie low fat yogurt. It felt like I had the fuel I needed so I wasn’t grabbing for snacks in between.

Sometimes this 4-element eating made for some strange bedfellows. I generally ate three meals and a smaller Greek yogurt bowl at night. I learned from the community that frozen riced cauliflower mixed with plain Greek yogurt was largely unnoticeable except for a little crunch. Add some fresh fruit and almond butter and that was maybe the strangest thing I ate on this challenge, but I enjoyed it every day.

Bye bye, friends:

There were some things in this challenge that I knew were going to be hard to give up. First, all added sugar and artificial sugar. When I first read this rule about sugars, I was really unsure how much I could do. And, like the plate approach above, I could be as serious as I chose to be about it. Some people just reduced one or two sweetened items from their diets. I decided to go big on this one and see how much I could get rid of.

Telescoping back and getting a sense of the sugars in my diet was eye-opening. From that 90-calorie yogurt in the morning to my dark chocolate chips each night, both regular and artificial sweeteners were a staple in my daily habits. Diet Cokes had crept in a couple of times a week, or coffees with sugar free creamer. I had a pretty ridiculous (and kind of nasty) sugar-free gum habit, chomping on piece after piece every day. Of course now I had to read labels in the grocery store and cabinet and realized that even my flavored almonds and Greek chicken seasoning had sweeteners hidden inside. I knew sugar was everywhere but seeing new places where it was hiding was eye-opening. Going from the macro breakdown to the ingredient list made a big difference. This month, most of what I ate didn’t have an ingredient list at all.

Dairy was going to be another hard thing to give up. The only dairy items permitted were heavy cream and fat free Greek yogurt.

I’m taking a moment to just honor my love of cheese. Cheese is a way of life for me. It’s almost like a hobby or a lifelong friend. An entire food group. I eat cheese all the time! But life went on without it. In a big salad, avocado and egg gave me the creaminess I needed. Seasonings took the place of a pinch of parmesan (ok, I usually had many pinches, often eclipsing the vegetables it was supposed to add flavor to.) While many in this challenge enjoyed a few drinks the day before saying a temporary farewell to alcohol, I went out of my way to eat a lot of cheese. At the other side of the challenge, there were several times I missed it. But, life went on without it.

And how did it all turn out?

In my workouts, I honestly didn’t have some of the power I feel I often do. My energy was different. I noticed I felt tired or had to take breaks. But like an engine that is switching to a new kind of fuel, I don’t think it’s uncommon to have some sputters. I also dropped quite a bit of weight this month, (over 13 pounds) so I had to remind myself that I was at a calorie deficit. It shouldn’t surprise me to be a little tired. Overall, though, I felt better throughout the day. My gut was a lot happier.

I am pleased with the changes I can see in the mirror. I am definitely fitting better in my clothes. Less bloating and fluff. I didn’t take pictures but of course I wish I had. (This is a broken record story). A friend told me she could tell the difference. I wonder if others notice, but as I was reminded recently, it may not be good to comment on other people’s body changes unless you know what they are up to. Maybe it’s illness or something else going on that isn’t necessarily needing a compliment. In the end it only really matters what I think, anyway.

I think I will retain a lot of what I have learned. I can do without things that seem hard to give up. I can pick and choose what to indulge in. I need to eat vegetables a LOT. And carbs aren’t the enemy, but I do better when I am focusing on less processed, less sweetened stuff. I have a lot of travel in the coming weeks, so that will present some challenges and opportunities to eat some amazing things that I don’t want to miss. With that in mind, I don’t plan to be strict with this way of eating going forward, but an 80/20 balance would be good. It takes a lot of the guesswork out of most of my meals. Now the challenge is to learn how to prepare differently and on the go.

All in all, a successful challenge. Lots of learning and a step forward.

perspective

It Just Got Weird

This week mask rules changed. I wasn’t fazed by it. I just pressed on. Just another day in the life.

Then I went to a function after hours at a school. I ran back to the car to grab my mask because it was a school. The door greeter was unmasked. Hmmm I thought to myself. Then the next entry point was an unmasked person. This is weird I thought given where I was, at a school.

Into the open area of the cafeteria where the tables are down for seating. No masks required. No distance rules. Interesting. The evening went on without any excitement. I moved on and didn’t think too much of it. This is definitely weird since I know schools sit every other seat for the kids and masks are not optional by day.

The next night I have another event at a different school on another side of town. Upon entry I notice people are not in masks. I did however see a working janitor in a mask. Students at an after hours event unmasked but on school property? I did a double take a couple of times. I felt weird. I thought I was breaking rules.

Why did this all seem weird? Why was I freaking out that I was going to get in trouble? My teacher friends nearby were unmasked does the night really differ from the day on the rules? Are school events excluded from rules? So many questions. So few answers.

The Braves are playing baseball tonight as well and a pal asked if I wanted to go. I had plans but there was no mask required. When I was asked to go to the game the emphasis was on the no mask policy. Another interesting part of my day.

I wonder if I’m the only one doing a double take on the no mask rules since we have been forced to wear them so long. Now I can’t wait to start frequenting the grocery store mask free and smelling candles again when I shop. 

I have spent many days in my yard breathing fresh air this past 15 months. Now I get to breathe air, smile and just relax being mask free in most places. I guess it sounds weird to write this but it’s a document I will probably refer back to years from now. Always writing to capture moments in time.