What I Ate in 2 Months – Intentional Eating – Beyond a Program – Lifestyle 6/15/20 – 8/9/20

Data Time!

Month one:
145 total miles biked
2044 minutes/34 hours worked out total
Average resting heart rate: 65.2
Average ounces of water/day: 62.3
Days without gluten: 26/28 (93%)
Days without dairy: 22/28 (79%)
Weight change: – 2.2lbs

Month two:
89 total miles biked
1212 minutes/20.2 hours worked out total
Average resting heart rate: 68.2
Average ounces of water/day: 62.7
Days without gluten: 20/28 (71%)
Days without dairy: 10/28 (36%)
Weight change: +1.2lbs

Food Pictures! Not all meals/snacks are pictured…

What I Ate in a Month – Intentional Eating – Love Yourself Lean Program

For four weeks I ate intentionally and according to a specific nutrition plan from the Love Yourself Lean Program. “Our 4-Week Coaching Program combines an online course, live group coaching, and 1-on-1 support to help you predictably boost fat loss, energy levels, and mental focus.” I’m a fan of charts and challenges and had fun documenting everything I ate in the last month along with my activity level and workouts. I’m always fascinated to look at the details and specifics of what people eat and enjoy the “what I eat in a day” videos on Youtube. I like seeing how the food is prepared and the portion sizes so I decided to take pictures of meals and snacks as much as possible. At the beginning of this program my partner and I did a Bodyscan and I was surprised that even though the scale tells me I am the same weight that I was two years ago, I’ve gained 3% bodyfat in the last 1.5 years. After we finish our P90X workout program we plan to do another Bodyscan and I’ll be able to truly see the effects of continuing with the Love Yourself Lean nutrition program.

Goals for the month:

Goal

Explanation/Comments

Cook 99% of meals (84 meals not including snacks)

I prepared 82/84 of my meals = 98%

Eat more veggies

So many veggies!

No added sugars

Kombucha with low sugar, dark chocolate, milk chocolate bar, juneberry homemade jam with small amount of white sugar

No cheese or dairy

Jalapeno cheese in the hot dog I ate, ricotta cheese in the GF pasta I made, Haggis (sheep’s milk cheese) = 4 meals out of 84 with dairy in them

64oz water/day (28 days total)

17/28 days drank >64oz water = 61%, 1744oz total or 62oz average per day

No gluten

Chicken wings, Where Ya Matt beignet and bites of prepared foods for 2/84 of the meals

No alcohol

Low sugar can of hard cider over two meals and two days near the end of the four weeks

 

From the Love Yourself Lean Program: Avoid as much as possible:

  • GLUTEN GRAINS
  • DAIRY
  • Soy
  • Artificial ingredients
  • Alcohol
  • Caffeine
  • Sugar
  • Corn
  • Legumes
  • Vegetable Oils

My daily meals, snacks, water intake, activities, steps from my Oura ring counter, mile walking equivalency from my Oura ring, total burn in calories from my Oura ring, weight every morning, and any significant feelings or issues are detailed below. I noticed that the first week I craved corn chips. I could eat corn chips for every meal every day that whole week. I slowly adopted more of the nutritional guidelines into my meals after the first week while focusing on my 7 main goals.

Adventures in Veganism/Vegetarianism – One Week Vegetarian

Look ma, no meat!

I did it again… but this time instead of eliminating animal products I prioritized fruits and vegetables. What does it mean to eat vegan or vegetarian? Privilege. I can find, purchase, prepare, and consume hearty vegetables and supplement my diet with vitamins. I didn’t eat rice and beans for a week. I spent my time, effort, and money to micromanage my diet for 6 days – two of which were vegan days.

I did not plan to eat ‘vegan’ per se, because my partner wanted to try out the ‘fruit diet’ for a week. Fruits happen to be vegan! I decided that I wanted to balance my diet and prioritize vegetables instead of fruit. Because veggies! Because why not! Because macros and balance!

Here are a few of my takeaways from this round of vegan/vegetarian eating (see my previous challenge here: http://rachelbarnardvegan.blogspot.com/)

  • Planning became essential
    • Going out and picking the fruits and vegetables was essential
    • Food prep took quite a bit of time measuring, chopping, etc. Weighing foods takes so much time!
    • I created a spreadsheet with all the veggies, nuts, and fruit I bought with 1oz serving sizes and then puzzled out how to attain a good balance of fat, sugar, carb, and protein from there
    • Basic google research told me that I should be eating around 1,367 calories per day of which 40% would be protein (137g), 30% would be carbohydrates (103g), and 30% would be fats (46g). No mention of sugar… hm. I attempted to cap my sugar intake at 25g (hahaha that didn’t happen. Did you know that fruits have quite a bit of sugar? Did you know that vegetables have carbs?
  • Fresh foods take up a lot of space in the fridge (yeah, I know canned and frozen foods exist, but again privilege)
  • You can stock certain products to add balance and protein to your diet.
    • Hemp seeds/hearts are high in protein and fat and very low in sugar
    • Chia seeds have no sugar
    • Chlorella is gross and will overpower your smoothie but it is pure protein
    • Flax milk seems to be the highest of the non-dairy milks in protein with very little carbs and no sugar that I could find at our local Safeway. I don’t recommend drinking it plain but it makes a great addition to smoothies and coffee. It even tastes creamy
    • Nutritional yeast is a great protein additive for topping salads, mixing into smoothies, and hiding in a stir fry but it will also start to overpower the flavor of your food and to me it doesn’t taste at all like cheese
    • Coconut milk is a great fat and delicious for making chia pudding
  • You can eat a great volume of vegetables without consuming that many calories (not true for all vegetables). Sometimes my salads were too big for my appetite and they were less than 400 calories.
  • You don’t need to eat as many nuts as you think… if you eat them intentionally they will satisfy you and I quite like the taste of all the nuts I got (the order of my favorites that I ate would be cashews, walnuts, almonds, pecans)
  • When I cut out processed foods and sugars I didn’t experience my daily crazy hungry/bored eating/food fascination that seems to occur daily between 2pm-5pm
  • I felt more satisfied and full from my snacks/meals even though I was consuming less calories overall
  • My bowel movements changed, becoming less frequent (only once daily) and more dense and very green! The same green as if I’d consumed that black cherry Icee at the movies
  • After two days I came to the conclusion that a vegetarian is simply a vegan who eats cheese. Cheese is delicious.
  • Did I miss meat? No, I was too busy enjoying delicious fruits and veggies.

Here is my calorie consumption chart for the week (I didn’t weigh my food for Saturday)

Budget  Monday Tuesday Wednesday Thursday Friday
Calories 1300 903 928.3 1279 1313.9 1108.8
Protein 137 40.4 36.94 57.2 48.7 38.51
Carbs 103 142 118.95 160.69 132.15 145.66
Sugar 25 42.3 30.58 34.37 58.2 99.92
Fats 46 41.82 41.25 63.74 129.24 55.92

Pictured below are a few meals I ate:

Left: Portabello mushroom with cheese and egg on a bed of spinach surrounded by strawberries

Middle: Watermelon salad with feta, tomatoes, cucumbers, and lemon next to lemon sauteed asparagus (can you still call it a saute if you saute in water?)

Right: a picnic we brought to the park -to eat in our car- apples, watermelon, plums, Oreo, feta, mixed nuts, dried and salted beans

More detailed breakdown of consumption for days 1-5:

Day 1:

calories Protein Carbs Sugar fats
Smoothie 212 17.2 42.9 15.3 13.4
Snacks (1 fruit and nuts) 369 4.4 7.38 1.62 14.75
Lunch 213.8 8.54 20.22 5.11 12.9
Dinner 133.5 6.8 48.45 8.55 0.2

Day 2:

calories Protein Carbs Sugar fats
Smoothie 212 17.2 42.9 15.3 13.4
Snacks (1 fruit and nuts) 320 6.2 43.2 28.3 15.02
Lunch 236 9.5 54.6 7.6 0.7
Dinner 213.8 8.54 20.22 5.11 12.9

Day 3:

calories Protein Carbs Sugar fats
Smoothie 190 14.91 27.15 10.91 3.54
Snacks 540 12.7 66.2 14.8 30.84
Lunch 413.4 14.09 37.215 6.03 28.63
Dinner 136 15.5 30.12 2.63 0.73
1279 57.2 160.69 34.37 63.74

Day 4:

calories Protein Carbs Sugar fats
Breakfast: watermelon and feta 100.5 3.4 14.6 14.6 3
Breakfast: Nuts 211 5.6 7.1 1.5 22.44
Lunch salad: 567.4 36.3 53.4 11.8 86.7
Snack: watermelon rind salad 320 2.35 28.25 2 17
Snack: 1/2 plum 15 .25 4 3.5 .1
Snack: Candied watermelon 100 0.8 24.8 24.8 0
1313.9 48.7 132.15 58.2 129.24

Day 5:

calories Protein Carbs Sugar fats
Breakfast Smoothie 190 14.91 27.15 10.91 3.54
Snack: candied watermelon 200 1.6 49.6 49.6 0
Lunch watermelon salad 133 5.68 14.65 11.87 6.16
Snack: nuts 211 5.6 7.1 1.5 22.44
Lunch: Asparagus 99 4.9 9.0 3.9 7.2
Snack: 1/2 apple 78 .4 21 15 .3
Dinner: Salad 179.8 5.02 12.86 4.5 14.48
Dessert: Strawberry 18 .4 4.3 2.64 1.8
1108.8 38.51 145.66 99.92 55.92