This is How I Diet: A Peek Into My Everyday Nutrition/Fitness Goals + January’s Healthy Eating Challenge
Happy New Year, friends!
I hope you all had a wonderful holiday season! Now it’s back to real life, right?
I’m excited to get back to blogging after a few very sporadic weeks of holiday-ing and vacation-ing and general lazy-ing.
I thought I’d quickly pop in today to talk fitness and nutrition. I mean, it is the first week of January after all.
{Here’s another post I wrote January of last year with a detailed look at some of my favorite healthy meals + a few other tips}.
And before you roll your eyes and go find a new blogger to follow, let me assure you, that this is NOT a show-you-selfies-of-me-in-my-sports-bra kind of post, nor is it an advice dispensing post.
You know as well as I know that I am not a nutrition or fitness expert. Ha! Far from it.
But I am a busy wife, mom, and food blogger who tries pretty hard to figure out a balance with both of those aspects, and I get asked a lot, a lot how that’s going.
I guess my go-to line of “I really just exercise to support my eating habit” doesn’t always cut it.
After starting the Whole30 last year (I made it seven days and I’m still irritated that I’ll never get that week of my life back) and a 10-day sugar detox the year before that (worst experience ever), I’ve found that in terms of nutrition and “dieting,” moderation and small goal setting is key for me.
When I restrict completely, I end up crashing and then binge eating quadruple the calories I was trying to cut.
I totally get that the above programs (and many others!) REALLY DO work for so many people. And I think it’s awesome! Honestly. I do.
But I’ve learned that super extreme changes and routines only lead to failure for me; I’m mostly after a longterm plan that is sustainable (and I know it’s a character flaw, but I can’t exist without a little bit of carbs, cheese, and chocolate).
I think we can all agree that there are a million different ways to approach exercise and nutrition…and there’s no one RIGHT WAY. What works for me may not work for you and vice versa.
But in case it can help anyone (and to help keep myself more accountable!), here are a few of the ins and outs of how I approach fitness and nutrition.
As a quick sidenote, although I don’t do these programs now, I had great success about 7 1/2 years ago joining Weight Watchers and shedding 15-20 pounds after having my 4th baby, and more recently (for several months last year), I used the LoseIt! app for nutrition tracking and really liked it in terms of ease, interface, and success.
And because I know it will come up, no, I’m not planning on adding nutrition labels/facts to my recipes at this time. Sorry! There are tons of free apps and nutrition calculators online to help with that (be watchful and careful as you pull recipes from online sources; I’ve found that many blogs and websites greatly exaggerate the serving size to make the nutrition facts seem much better than they really are).
My Ongoing Fitness/Nutrition Rules to Live By:
MAKING EXERCISE A PRIORITY (WITHOUT BEING INSANE)
I joked about it above, but not only do I exercise to support my eating habit, but I do it largely for my mental health.
It’s amazing the difference in my attitude, confidence, productivity when I am exercising regularly.
I also totally understand that phases of life can suck you dry in terms of exercise.
When I had four kids, ages four and under, exercise wasn’t happening as regularly. Work, family life, health – all of that needs to be a balancing act in how exercise can be part of life.
For me right now in this current phase of life (kids ages 13 to 5), exercise is getting a little easier to fit in. Read: I don’t have as many excuses as I used to.
{And yes, shoveling rocks counts as exercise, in my book!}
For the last decade, I’ve been an exercise video junkie. That’s been my main form of exercise: P90X, T25, FitnessBlender.com, and many, many others, because I really like working out in the comfort and privacy of my own home.
Last July, for the first time ever, Brian and I joined a crossfit gym in our area (for locals, it is great for beginners AND longterm exercisers; I was always scared about crossfit, but I really have loved the experience so far).
Brian and I have been working out at the 5 a.m. class three or four mornings a week (and my friend Bethany comes most mornings with us, too!).
I’m not going to lie, the early morning wake up call has been killer for me (staying up late is in my blood…and it’s when I get a lot of my blogging tasks done), and I am ALWAYS tired.
As in, I can fall asleep at a moment’s notice and have fallen asleep more times than I care to admit in the middle of reading books to my kids.
But ultimately, it’s been so rewarding to a) exercise with Brian and champion each other as we conquer hard stuff (box jumps, I’m looking at you!)…
…and b) see some fitness goals really start to come to pass. I was so intimidated to exercise in public with other real, live humans, but I haven’t regretted it for a second (except that one time I pretty much peed my pants trying to attempt double unders – that was a pretty special moment) <–sorry for the TMI, keeping it pretty real here.
I also have the Sweat app (by Kayla Itsines), and lately, I’ve been doing a BBG workout on non-crossfit mornings (the workouts are short and sweet, which I love).
And some mornings, all I do is walk on the treadmill.
Or pull the covers over my head and throw daggers at all forms of exercise (also, I hardly ever exercise on vacation unless it’s hiking or something like that where I can throw on some socks and tennis shoes and call it good, because life’s too short and so is vacation).
Truly though, for me, exercising first thing in the morning is key. You get me past 10 a.m. and my willpower to exercise is flat out gone.
NUTRITION/DIET “RULES” I TRY TO LIVE BY ALL THE TIME
1) Water, water, water. My hydroflask is always there waiting for me on the counter, and I take it wherever I go (yes, I’m one of those people).
I try to get at least 48 ounces in a day (64 ounces is my goal, but it can get a little uncomfortable at that level…ahem, if you know what I mean).
2) Dinner Cutoff. My go-to rule for lots of years has been not to eat after dinner. It’s amazing how such a simple, little guideline can really help the ol’ metabolism.
In the interest of full disclosure, I have fallen off the bandwagon big time the last few months with this (see the following January 2018 goals as a result). But when I follow it, man, it makes a world of difference.
Late night eating is fun, but not so good on my aging metabolism and waistline, and I’m recommitting to shutting off the eating after dinner is over!
3) Don’t Double Dip. Into dinner, that is! Again, I’m not perfect at this, but I really, really try to serve myself up a moderate helping of dinner and resist getting seconds and thirds (and/or picking at the leftovers as I clean up – dang it! all my weaknesses are coming out).
4) Breakfast Counts. I added this one late after the post went live; it’s one of my most important “rules” but I forgot to add it late last night when writing the post.
Breakfast! I try for protein-rich breakfasts that are also simple and easy. Like, a couple hard-boiled or fried eggs (love the organic butter-flavored coconut oil for this) and a kefir smoothie. Sometimes Greek yogurt with granola or a piece of whole wheat toast with peanut butter.
Mostly, I know that when I DON’T eat breakfast, I’m a ravenous, dangerous monster by 10 am and will eat anything in sight, chocolate cake or not which derails me for the whole day.
January 2018 Goals
*To get a jump start on the year, I’m committing myself to a few stricter goals for January; we’ll see how long I last!*
-No sweets: Notice, I’m not saying “no sugar” – I’m simply trying to cut out blatant sweets (cookies, cake, brownies, ice cream, etc) for January with the caveat that I can have five (yes, five!) dark chocolate chips every day.
A girl’s still gotta live somehow.
I’m still eating fruit, honey, dates, etc. – all in moderation. And I’m not going crazy if there’s a pinch of sugar in dinner’s spaghetti sauce.
I’m not going after a full-on detox, just trying to be a little more sensible and intentional about what sweets I’m eating.
Considering I have two kids that are going on ten months of not eating sweets (their goal is to go a whole year!), I *think* I can do this.
{See you in February, beloved chocolate molten lava cake}
-Limited flour/grains: While I’m not eliminating these completely, for January, I’m trying to stick to one serving of whole grains a day (eating them for breakfast or lunch) with a lot of lean protein, vegetables, fruit and some dairy to fill in the rest.
A couple days in and so far, so good. I actually feel energized about eating fairly “clean” and focusing on healthy protein and lots of vegetables.
I think after the holidays, my body was ready for a Mel-style cleanse (meaning, nothing too dramatic!).
I’m probably stating the obvious here but preparation and planning for healthy eating is key.
If I have a fridge and pantry stocked with healthy options that are immediately available, I am less likely to start palming Doritos, twinkies, and white bread into my mouth when I’m hungry.
For breakfast, it’s going to be mostly a two egg + kefir smoothie kind of deal most mornings. I can feel it, and I’m ok with that lineup.
Lunch is looking like cottage cheese, deli meat rollups with some cheese, celery + peanut butter, quinoa patties, leftover healthy dinner, or whatever else I can conjure up before I accidentally eat the kids mac and cheese.
Dinner will be whatever I’m making for the family – but if they eat it over rice or pasta, I’ll opt for quinoa or spaghetti squash or maybe zucchini noodles?
This is my go-to list of healthy recipes I’ll be referencing and using often this month!
Well, thanks for sticking with me (if you made it this far!). I think all this mumbo jumbo may be simply to keep me accountable with nutrition AND exercising!
{PS: bringing a book on a family hike and parking it while everyone else continues to burn calories exploring and hiking is totally acceptable, too}
I can promise you some healthy, amazing meals and snacks coming up this month that I promise don’t taste like garbage. So keep an eye out for those recipes!
And don’t worry, I have some yummy sweets coming at you, too! Like, I said, moderation in all things!
I looooove this post and your authenticity. I feel the same mostly about making the drastic changes and have realized simple balance is best. Also: you are gorgeous. Thanks for all of the great recipes!
Oh my gosh, thanks, Natalie. You are the sweetest.
Your goals sound very similar to mine – more water, less grains, more veggies, no sweets. (And I laughed about the 5 chocolate chips. I totally support eating chocolate.) Thanks for the post and the healthy recipes list!
It’s amazing the difference 5 chocolate chips can make to my mental happiness!
We eat dinner between 5 and 6pm, so not eating yummies after dinner it’s kinda hard for me. But it is one of the things i know i need to work on. If i didn’t bake goodies it’d be much easier, but I have four young kids that love them and i like to bake for them. Will power!
Thanks again for keeping it real, love you! Good luck!
Same here…if I could just stop walking into the kitchen to make cookies!! We eat early too, so it’s a test of willpower but one that usually pays off if I can stick with it. Happy 2018, Joey!
You’re doing it right!
http://abcnews.go.com/Health/keto-whole30-diets-rank-best-diets-2018-list/story?id=51953127
Interesting!!
Love this post – Music to my ears! It’s all about moderation and balance plus exercise and lots of water. In my case, wine too! I’m trying to make some changes as well but I don’t do extreme diets. They never work for me either. I also avoid the gym this time of year and focus on videos and running. I love the Fittbe app and Shelly Dose on YouTube. Happy New Year! Looking forward to lots of yummy recipes this year!
Thanks for those recommendations, Patricia!
I’m totally support your “Mel cleanse”. I made similar changes to what you are doing now a few months ago and lost 10-15 pounds. Baby #4 was over a year old and I was sick of the baby weight. So I quite eating crap, limited grains and upped my water intake. I was already exercising regularly, but I put some more focus into my workouts to make sure they were meaningful. Lately I’ve had people comment about how good I’m looking or that I’ve lost weight. They always ask what I’ve done and I just tell them I quite eating crap. It’s amazing the changes your body will make based on what you put in it. Thank you for this post and promoting realistic changes/goals!
I love this so much!! “Quit eating crap” has the best ring to it and should be the newest diet trend. So much wisdom in three little words. And way to go on your success. Amazing!!
Mel, I adore you. We are kindred spirits. I’m letting go of resolutions and setting realistic, not-too-crazy goals this year – i.e. I’m not hoping to be down 20lbs by Valentine’s Day this year. 🙂 Thanks for your post. I’m looking forward to your upcoming recipes!
Haha, glad I’m not the only one who sets goals like that and then realize later how futile that was!
I love this post! Thank you for being real…not everything works for everyone…and that’s OK! I have successfully done many whole30’s and love them, but recently started eating a ketogenic diet and I’m in love. Mainly because I feel great and I can eat cheese while doing it. 🙂 I used to eat whatever, usually feeling sick afterward, but now I’ve gotten to the point that feeling good outweighs the fun of eating anything I want. Is this called growing up???? I love the chocolate chip idea, I could get on board with just a few each day. I also do early morning workouts at my local CrossFit gym; what a great way to start out each day!
As always, I LOVE your recipes…especially the copycat Chili’s chicken one with bacon and cheese….YUM.
Haha…yes, I think that IS called growing up! Love the maturity…and I’ve had a lot of friends start ketogenic diets with great success. So happy you are finding a groove that works for you!
Thanks. These are great. I’m going to try “no eating after dinner. I put my Fitbit back on today (for the 1st time in months) and I’m trying for my 10,000 steps. I like to use YouTube for some indoor walking videos. Sweets are my downfall.
10,000 steps! That’s awesome!
Thanks for this post Mel! I really Love you’re outlook on fitness and moderation. I have often thought of you and your balanced approach (in my eyes) when I see other people do extreme diet changes. I think you’re the greatest!
I’ve decided to do a month of no-sugar sometime this year. I’m currently 8 months pregnant and cranky, so it seems mean to myself and my family to do one now. Only setting up for failure if I did! And I love to exercise, and have peed in an exercise class more than I would like to admit. Ah! The life of a mother is endless glamour.
Thank you for your post and humor. I love it! It makes me smile or laugh every time I read your post. I’m in the same boat as you, can’t do Whole30, vegan, or any other options… So I’m trying to eat in moderation as well. More (attempted) exercise and no sweets.
Thank you again!
Thanks, Natalie! Love that we have similar goals. 🙂
I loved this post. It is in line with how I like to approach health and fitness. I am trying to drink more water and eat less sweets, but I think what will make the biggest difference is not eating after dinner and … not eating seconds. That one is so hard for me. Food is so yummy! I always want more. Thanks for putting it on the list. It’s motivated me to double down and do it!
Exercise is a big one for me right now, I’m very serious about making sure it gets done! But it’s slow/easy going since I’m dealing with diastasis recti. It’ll take a long time to heal my abs before exercise is back to normal. But I’m going to make it happen!
Here’s to reaching our goals and a healthy year ahead! Good luck with all you’re working on, and thanks for the healthy (and not) recipes!
Good luck with those abs healing quickly and thoroughly, Kat! Sounds like no fun. 🙁
This is so awesome and very helpful. Thank you!!! Looking forward to a great 2018!
Me, too, Jen – hope 2018 is amazing for you!
This post makes me love and appreciate you even more! Thanks for being real and awesome!
Thanks, April!
Love this!
I just looked up “double unders” to make sure I never accidentally do one! I have always been a morning runner/video-er, for years and years and years, but in recovering from recent ACL surgery, my mind is blown – SLEEP IS AMAZING!! I didn’t know what I was missing! I know I *could* get up and do something moderate while I recover but…I just can’t anymore!
Haha, that opening line made me laugh out loud.
Love this
I’m sorry, but there are SO many ads in this post, it really makes it difficult to read…..
Sorry about that, Karin!
I love this post. The big huge drastic anythings to do with food never work for me, although I have tried them over and over. I too am just trying to limit my grains, and feel so much better when I don’t eat a ton of them, but also don’t force myself to never have them. I am excited to possibly see any recipes with some zoodles!!
Thanks, Debby!
your pic of the kids reminds me strongly of a friend in my ward/on Facebook! Her four kids are the same re:pictures – and she takes photos professionally…great pics BTW
Thanks, Jamison. 🙂
The fact that you are saying exercise is at least a little more manageable when your kids are older gives me hope. I have four at home right now (ages 6 and under) and I’m currently baking a fifth. People keep telling me “Just wait until they’re teenagers” and I’m like, “Are you kidding me?!?!” I get that it will be much more emotionally draining, but in terms of raw physical in your face all day labor it can’t get worse, right? At least when they are bigger they leave sometimes!
I’m so tired all the time right now and the key for me to exercising at all has been finding something that I love and look forward to. Before babies I could make myself go running, even though it wasn’t my favorite. Just can’t get motivated now. But in August I started going to Zumba Step and I love it! I’m actually excited to exercise. I’m horrible about food (and always blaming poor eating choices on pregnancy/breastfeeding) but I want to recommit this year to more fruits and veggies and not eating after dinner to. Thanks for the motivation. And for all of your blog posts! Pretty sure half my dinner menu is “Mel” now.
Good luck, Sheena! You can do it! And yes, it does get a little easier once all the masses don’t need their bottoms wiped, food cut up, and put in beds for naps at the same time. Insanity is right! I love that you’ve found Zumba step as a great exercise program you love. That’s the key!
Hey, your whole 30 beat mine… I made it about four hours before deciding it was insanity I very nearly wrote you an email recently to ask if you’ve played around with zucchini noodles at all! We bought a spiralizer a month or two ago and have actually been enjoying it a lot. Hoping you’ll post some zoodle recipes!
Hey, four hours is legit! 🙂 I have a spiralizer but don’t use it as often as I should – only when I’m trying to cut carbs every January.
Hey, Mel – I love my spiralizer. When we have pasta, I tuck some zucchini noodles under my family’s spaghetti pasta and then tuck some spaghetti pasta under my noodles. Bolognese made with ground turkey breast tops both and it’s delicious and so healthy.
Thanks for the app recommendation. Some days I only have time for a 7 minute workout and love that app. I agree with your eating style. Elimination diets can be too hard, I don’t need seconds, and sugar in my 40s is just rough. Here is to a great start to the new year!
I hope 2018 is a great year for you, Sheila!
This is awesome Mel. What a great post. THANK YOU for all you do to make these awesome recipes available to us. We were talking as a family about goals & progressing in life and my husband used me as an example… “When we were first married, mom only knew how to cook 3 things!” And then he went on to wax poetic about how far I’ve come in my cooking abilities. The praise for me was undeserving though–I gave all the credit back to you. My kids refer to you as “mom’s best friend that she’s never met.” ha ha. Thanks for many years of amazing recipes. We really do appreciate you. Happy new year!!
Ah, Natalie – thanks for making my day with your comment. You are awesome. Thank you!!
I just had my 4th baby in 4 years, and while I didn’t go crazy gaining weight (thank you horrible 1st trimester “morning” aka all day sickness) I still am in the process of losing about 20 lb. So far I have lost 12 so I have about 8 more to go! After I am done breastfeeding I plan to lose an additional 10 pounds. Like you, I have to do things in moderation. So for me this has meant generally cutting back on quantity of serving sizes and snacking on healthy fruits and vegetables instead of cookies and cupcakes. I still eat sweets but am trying to limit it to one or two sweets per day. (Ooops, I already ate one of your fudgy coconut oil brownie bites…but that’s got coconut oil in it so that means it doesn’t count 🙂 ) I did the insanity program after two of my babies but this time I am doing T25 and I LOVE it!!! I am HOPING to run a half marathon this fall, assuming I do not get pregnant again. Not because I love running (I actually kind of hate it) but because it’s a goal I’ve had my whole life!
Ashley, I swear we are twins. I had babies that close, too, and a couple years ago ran a half marathon because it was on my bucket list (the training and running of it was one of the hardest things I’ve done, but so worth it…having said that, I don’t know if I’ll ever do another one). Glad you love T25…that’s a great program. Good luck with your busy, busy life!
Thanks for the inspiration Mel! I tried the whole 30 and made it 2 weeks when I discovered meat is my enemy! Boo! I already convert lots of your recipes to my almost vegan diet (if you have anymore meatless, dairy-less, eggless meals I would love you forever and ever if you shared them! Aaahh, who are we kidding I already do but you know what I’m sayin). Anyway, you have motivated me to make simple changes to shed my weird post twin belly! (And hips…and thighs…). Happy new year! It’s good to have ya back!
Post twin baby body is no joke, I’m sure! You are amazing! I do have a few meatless meals up my sleeve. I’ll be posting them soon!
Mel- I think this post solidified your status as my BFF I’ve never met . I also started doing CrossFit this past July and while I was super intimidated at first (and still sometimes am), I’ve really enjoyed it. And I have full on peed my pants more than once jumping rope and still haven’t accomplished double unders…and I haven’t given birth to any children so you’re in good company . I was considering the Whole30 for January (and have done it a couple times), but like you decided moderation typically works better for me. I might do the full-fledged sugar cutout when Lent comes around!
Solidarity in peeing pants because of jumping rope. I’m sorry that’s the case with you, but you have NO idea how happy this makes me (that I’m not the only one!!). And congrats on jumping into crossfit. I’m still intimidated sometimes, too, but I just have to tell myself I’m not in it to win competitions…just doing it for my physical and mental health. 🙂 Good luck if you decide to cut out sugar for Lent!
I have about 10 more pounds that I want to lose so I don’t feel so squishy. My baby is almost 2 and it’s time to quit taking it slow. Just moving, drinking water and keeping portions in check is huge for me. If there aren’t sweets around it’s better, but I like a little here and there. I guess I’m a moderater too.
I always joke with my husband that I’d rather be a little fluffy and enjoy chocolate cake than deprive myself…however sometimes it gets to the point when the fluff just needs to come off. I hear you! Good luck!!
Good advice! And I might be dumb here, but I can’t figure out what recipe it is on the cover of this post. Something with rice and chicken and quinoa maybe? Is it on your site somewhere? I want to eat it. 🙂
My fault for not posting the link. Here you go:
https://www.melskitchencafe.com/santa-rosa-chicken-and-rice-salad/
I’m very much the same way. As I sit here having not worked out for 3 weeks because life has been crazy! Add in the tempting food of the holidays and I’m in trouble. I’m starting to feel like I’m going to be hurting when I start working out again next week. Oh well. I did the water goal last year and I feel like it really helped me. This year I’m going to work on eating more fruits and vegetables. Hopefully it helps with not wanting to eat as much sugar. I’m looking forward to seeing what healthy recipes you have.
Yeah, I was hurting pretty bad when I got back into the gym. Ouch! Good luck with the fruit/veggie goal this year!
Thanks for keeping it real for us! I love your sensible approach. Now if only I could not pick at leftovers as I’m putting dinner away, too…
You and me both, Laurel!
I love how real you are! I think you’re a beautiful person! Thanks for inspiring me to try a little harder to eat healthier myself.
Thanks so much, Jessica. 🙂
Looking forward to the recipes! With my husband deploying and cooking for my 15 and 4 year old…eating healthy and pleasing family at the same time will be a challenge. your goals sound a lot like mine so I will be tuning in to get some inspiration!! Love your blog!!
Good luck (with the cooking and your husband’s deployment!)!!
Love your post, Mel! In the past year or so, we’ve been subbing chopped cauliflower for pasta and rice, and we love it! I’m even making pizza with cauliflower crust 🙂
That’s awesome, Sheree! I have a cauliflower burger I LOVE. I’ll have to perfect and post the recipe.
Thanks Mel!!! I’m suffering today from a too extreme start to my New Year and wondering what to do to get exercise and healthy meals in without feeling like I’ve been run over by a truck I read the entire post and can’t wait to try more of your recipes! I haven’t tried one yet that hasn’t gotten rave reviews!
Thanks, Stacey – good luck with any goals you make this year!
I saw that another commenter referenced Gretchin Rubin’s abstainer v. moderator concept (found here: https://gretchenrubin.com/2012/10/back-by-popular-demand-are-you-an-abstainer-or-a-moderator/) . It sounds like you’re definitely a moderator but I do wish more moderators would acknowledge that many people are actually abstainers and that “moderation in all things” is something we’ve always said but isn’t actually 100% true for 100% of people. I’m a total abstainer – I feel a lot more freedom when things (sweets, flour, facebook, instagram) are off-limits.
I’m doing Bright Line Eating which has it’s roots in food addiction (12-step) recovery programs. It’s not for everyone, but as a mild food addict and abstainer, it’s great for me. As far as food I eat, it means I don’t eat sugar or sweetener of any kind (including honey, etc) or flour of any kind. It’s been GREAT (lost 30 lbs in 3 months and I started out only thinking I wanted to lose 15 lbs of the last baby weight! Plus I’m feeling a lot of freedom from my food addiction tendencies). BUT I haven’t used your recipes to the extent I used to (sad face). Your recipes used to be 80% or more of what I made but now it’s down a whole lot more, as you can imagine. I can make simple adjustments on many recipes I’ve always made, still make a lot your food for my family (I’ll eat something different but similar… hello zoodles, riced cauliflower, spaghetti squash), and a handful of things still work. But I’m crossing my fingers that your de-emphasis on flours and grains in your new diet might mean new recipes for me too:)
Thanks for the Gretchen Rubin link! And I hear you, Stephanie. I really do think that it boils down to what works for each individual. When I say “moderation in all things” that’s definitely what works for me and I admire you for recognizing that abstaining helps you feel freedom. I really like hearing about your experiences – thanks for sharing!
Thanks for posting this information…I’m guessing when I look at it, I’ll definitely be an abstainer. It’s not what I would choose for myself, but I’m glad I finally figured it out!
I pee every. single. time I do double unders. We all compare our pee stains at the end of the workout. You aren’t alone. 😉
Hahaha, this made me giggle.
Thank you for this post! It’s very similar to how I approach diet and exercise too. What is the salad that is first in this post? And also what salad is the one in the Facebook picture? They both look so good!
I’ll add the links to the post but here they are:
https://www.melskitchencafe.com/santa-rosa-chicken-and-rice-salad/
https://www.melskitchencafe.com/chopped-thai-salad-honey-garlic-dressing/
I love this post! I “diet” the same way. I’m a small changes kind of girl. 🙂
Small changes all the way!
Yes! Every time I try to do too drastic of an eating plan I end up over indulging on the “cheat” days and sabotaging any progress I’ve made! For January I’m focusing on getting more vegetables into my meals and not snacking late at night.
Love those simple goals, Sam!
You are so practical and awesome! I had my 3rd baby in August and am not one of the lucky ones who don’t gain a lot of weight or loses the weight quickly. I am still clinging to 25 bonus ell bees and they must go so I can wear the majority of my pants again. My strategy is similar to yours and the thought of waking up at the crack of dawn to exercise before my kids get up and before work might be making me crazy but I am with you, morning exercise is the only way to go. Cheers to pawning off the rest of my peanut M&Ms on someone else and not eating sandwiches and macaroni and cheese.
That’s me, Angela! I was a pretty high gainer with my pregnancies and not once did I walk out of that hospital in my pre-pregnancy clothes (although the sweet bundle in my arms more than made up for it). It took a lot of work with each pregnancy to get the weight off. Good luck, friend! Way to go on that early morning exercise.
This is awesome and realistic. I’ve always used MyFitnessPal for calories/macros. Love it. And I do fitness blender too and Casey Ho plus running when it’s not -23.
I’ve heard MyFitnessPal is excellent! And yeah, down with running in minus zero conditions. Yikes!
Thank you for speaking my language!! This is me completely. I simply cannot do those crazy systems, as much as my husband would like a buddy to do it with him. I have learned from Gretchen Rubin that I’m a “moderator” and he’s an “abstainer” so we just approach things differently. Nice to see another moderator out there in a world that is often dominated by abstainer programs/fads. Plus, with 4 kids, I have to do something that will work for all of us. Also totally agree that not eating after dinner, sticking to one serving and drinking more water will help me reach my goals. I’m feeling more energized to tackle these extra pounds, thanks in part to this post. Thanks, Mel!
Oh my gosh, so true about having to do something that works *mostly* with the family. I get that! And I’m super interested by the whole “moderator” vs “abstainer” thing. I’ll have to look into that, but it sounds like you have me pegged as a moderator, which I think I most definitely am.
Your approach is totally relatable. Thanks for keeping it real, as always. Regarding the quinoa patties you linked above- have you tried freezing those with success?
Yes! They freeze great!
Mel, happy new year!!! This is such a great post to read the first month of the year. You have such a great perspective and that exercising is really impressive at 5am. I have been doing yoga twice a week for the past several years and I take a strength training class with the town park & rec twice a week. In addition to my home exercise equipment, that’s what I do. The yoga has helped me in so many ways and it is the kind of thing I can never imagine myself not doing the rest of my life. I did recently lose 25 pounds (started 9/1 of last year) and it felt really good going into the holidays with those pounds shed. For me, it is definitely portion control and way fewer sweets. The kitchen is really the place that makes the biggest difference for me–all the exercise in the world doesn’t matter if I am still eating too much. So we’ll see how it goes, but it really is a lifestyle thing I think. I am 53 and my body and metabolism has really changed since my mid-40s. I want to enter the next decades feeling better, looking good, and most importantly, being healthy!
Love your workout routine, Teresa! Isn’t is interesting to read what others do and what keeps them motivated? I love that there are so many different exercise and nutrition paths to tailor for each person. I am SO insanely proud of you for your 25 pound weight loss, especially to keep it up during the holiday season! You are amazing! I’ve heard the phrase “you can’t out exercise a bad diet” so many times, and it is, sadly, so true. You inspire me!
Happy New Year Mel! How timely – yesterday at boot camp I attempted double-unders for the first time (and had to politely step outside in 8 degree temp to make sure I didn’t lose my banana in front of the class :/) – I don’t think I successfully did any, but my goal is set at 1 so hopefully I can accomplish that (and more!) I had trouble committing to the super-fast swing of the rope and ended up slapping my ankles more times than I could count – but I will keep trying! I was able to kneel on all fours on the exercise ball and keep my balance for over 30 seconds for the first time so that made up for almost losing my banana 😉 And that note, I printed out your chocolate cake with magic frosting yesterday to make for the new year!
Yeah, my goal is still set at one double under, too. Glad you can kind of understand my pain! And way to go on that exercise ball balance goal. WAY better than what I could do!
Hi Mel, great timely post, I think my clothes have shrunk a bit (ha ha) over the past month or so, it can’t possibly be the amount of food I’ve been eating. I find, for me, portion control works best, as well as exercise every day, I ride to work, which sounds so great, but it’s only 10 minutes away, the other thing I do every day is walk our very energetic dogs (jack Russell’s ) man, they are strong dogs. I also have a job that moves my body a lot every day, I work in a rehab gym, so I move my body (and patients) a lot everyday. So a wrap up of what works for me , eat less, move more. Have a fab start to the new year.
Fi
Portion control is so important, you are right! And so hard! I think we all go through phases where we are SURE our dang clothes have shrunk on us. I love that your job is active!
Mel, I adore your site! I make at least two of your recipes a day! Now I love you even more since you admitted, out loud, that the whole 30 is cruel and unusual torture! :0
🙂
Very inspiring. I want to set out my resolutions. Usually they are a mental list, but your method is very thoughtful and productive. Lots of accountability 😉
Accountability is key!
I love your approach. Good for you! Moderation is key. “All or something” is better than “all or nothing,” and my goal right now is to focus on basic habits, trying to do a little better every day. Thanks for keeping it real!
Oh, I like that “all or something” more than “all or nothing” – and you sum it up by saying “do a little better every day.” Love all of this. Thanks, Vicky!