fitness and nutrition

5-10-15-20

Counting by fives is easy. You can count quickly with this method. Could counting by fives ever have a negative effect? Can you reverse a negative effect?

Let’s look at a 5-pound fluctuation on the scale. It is not a big deal to many. A scale can fluctuate and 5 pounds is a good cushion for many splurges or environmental issues. I’m in agreement. Up or down five is considered acceptable.

Now let’s just say you were fluctuating on the high side on the scale. You know that but you add 5 more pounds. Technically that’s 10 pounds in total but since you are counting by fives the justification is it’s just five pounds.  Not a big deal, right? 

It happens again. Now that totals 15 pounds but really it was just five pounds, right? What I’m getting at is counting by fives could diminish the big picture number if you look at things a certain way. Like by just 5 here and there. It’s easy to do if you are not paying attention or are choosing to look the other way for whatever reason. That’s why many long term weight loss programs require tracking. Without that measurement stick it’s easy to get off track.

I’m not a big scale person. I mean I don’t like to look at it daily as it becomes a consuming and daunting task. However for those who watch their weight to an extent it’s a needed measurement tool. One of many tools.

For me, I have been off my macro counting for a good bit (over a year).  Wanting to see how I fared eyeballing things. I did well. I could handle it. What I learned when I meticulously watched my macros was instilled in me. A routine. A habit. I was strong and consistent.

However, when I’m not tracking it’s easy to add in an ice cream, a candy, a drink, and other small items that add up in time. The 5, 5, 5 scenario…

Before you know it, five becomes ten, ten become fifteen and so on. For me counting by fives can have a negative connotation. During Corona I counted by five. I counted more than once by five. It added up.

The good news is I didn’t let fives multiply to the point of no return. I shook myself and said let’s get back on track and count macros to reverse by fives. I will use the scale as a tool. I’ll use my measuring tape to monitor inches and I will use myfitnesspal to track my intake daily until I’ve reversed the effects of just 5 pounds. I know how to do it. I just need to buckle down. Take the task on. Own it. 

We all have our own challenges of maintaining the physical / mental balance that’s right for each of us at each stage of life. Pandemic included! For me, I know my happy place on a scale, in inches and in macros. I just need to be diligent in staying the course even when a pandemic hits. Basically eliminate excuses and although a treat is okay here and there. I need to choose what’s worth the indulgence vs. slipping into a 5, 5, 5 scenario.

Another tale of how to saddle up and put in work. Success is something you work for and sometimes you have to work for it multiple times. Trust the process. Learn each time. Counting by fives in reverse. That’s how I got here. That’s how I will get back to my starting point. No big deal. Just need to practice some patience while being consistent.

For some reason I think counting backwards by five is much more difficult than adding by five. What an irony. With all that being said it’s not hard to get started. Just takes a little self motivation.

3Splitz Farm, healthy hacks

The Herd Needs Feeding

Recently I’ve had exposure to group cooking or cooking for a group. How do you feed a herd (people), choose healthy options and keep many happy? It’s takes a miracle, resources, creativity and willingness to try new things.

I tried a breakfast casserole one weekend. It wasn’t prepared by me but it was tasty. It had Canadian bacon which is an alternate to greasy bacon. The meat was a protein alternative and it also had cheddar cheese as the cheese of choice. Two options I enjoyed but I would have chosen Colby cheese or traditional bacon. Exposure to this group feeding was positive. It was delicious. I tried something new and I now have a new recipe to use when I need to feed a group.

Meat mix bowls: easy to cook up some meat and you can vary the meat with spices. Taco flavor, spicy, saucy or whatever you like. Add in rice, cauliflower or whatever substance makes your bowl as a filler. Top with lettuce shreds, avocados, grilled peppers and onion. Season to your liking. You can dress it up with your cheese of choice, sour cream, salsa or whatever you like. Super easy to make and a fan favorite for many. Any time you can customize while feeling a herd you win big. Some variations are healthier than others but options are a big win for this meal.

If you need a cheap fix, spaghetti and meatballs is a good go-to staple but pretty boring and high on carbs. Another Italian option might be a lasagna. Layers and layers of goodness. Ricotta cheese, beef/sausage, veggies, sauce and seasonings. It’s a bit heavy but always a ton of goodness. Lasagna covers groups easily but may leave your group ready for a nap shortly after due to the carb loading. 

If you have any feed-the-herd recipes that are tasty, somewhat healthy and easy send us a note. We would love to try your favorite recipes and let you know how we liked them.
Fun options like variations of build your own pizza are always welcome since most folks adore pizza but don’t care for greasy options.

Now that I am hungry from writing about all this food I will sign off to eat a snack of white yogurt covered pretzels for my semi-sweet treat of the day. Bon appetit!