Healthy Byte: Day 1040

Day 1040 2

I think it is fair to say that many of us healthy-life fangirls / boys have a tendency to toss around acronyms like BMI, BMR & TDEE and popular sound bites like reverse dieting, all things in moderation, and balance. For anyone who has been my MFP peep for any length of time knows that I am a huge cheerleader of the 80/20 RuleIt’s one thing to understand a theory or approach but I’ve personally noticed that there seem to be a disconnect in actually put it into real life application. Kind of like an attorney learning about the law in law school but to be able to apply that law to real life situation takes a different set of skills.

So I thought it would be helpful to share ‘a day in the life’ of what 80/20 eating regimen actually looks like. Please note that I’ve personalize a variation of 80/20 Rule. My eating habits just effortlessly gravitate more towards 90/10 then 80/20. The key here is no matter the ratio – whether it’s 80/20, 90/10, or 75/25, the build-in ‘off-plan’ eating takes the pressure of trying to be perfect all the time. Eating perfection (100% on plan 100% of the time) is a myth; it’s unrealistic & unsustainable goal.

Again, I think this is a good time to make the disclaimer that I am not a licensed dietitian or have any formal nutrition education. However, due to my own food sensitivities & BBFTB approach, I do invest a vast amount of time in researching what will keep me feeling satisfied the longest at the least amount of calories. Also please keep in mind that:

  • I am limited in what I can consume (food sensitivities). So once I find something that doesn’t have adverse effects I tend to stick with it.
  • I adore routines, schedules, plans, & goals. My go-to standard meals are my comfort foods.
  • And this really shouldn’t need to be mentioned but is always good to remind peeps that everyone is different! This is what has worked for me. And it may very well not work for anyone else. But I am hopeful by sharing details will spark an idea for someone who maybe struggling with the nutrition portion in maint or was looking for a new maint approach.

Alright, now onward with what my week-in-the-life of eating 90/10 looks like.

MONDAY – FRIDAY

(My 90% Eating on Plan)

Meal Item Food Group
BRKFST        
  • Whole Wheat English Muffin
  • Peanut Butter
  • Grape Jelly (just enough to make the English muffin not so dry)
  • 2 Mandarin Oranges Fruit Cups (drained the water – no sugar added)
  • Tea
  • Water
Complex Carb

Healthy Fat, Protein

SEE PIC

Fruit

TIP: First thing I do in the morning is drink as much of 16 oz of water I can while prepping lunches for me & the kiddos. I read somewhere that drinking water helps kickstart the metabolism & to be quite frank I don’t know how much truth is in this. However I have noticed on the mornings where I wake up absolutely famished the water helps temper that hunger until I can get to work and have a proper breakfast. So even if this routine has no metabolic boosting effects, it helps me be less hungry which is always a good thing.
Breakfast 1

Just a smidget of grape jelly to counter the dryness a toasted English muffin can be

Breakfast

Proper Breakfast: Complex carbs, Protein, Fruit (considering I never use to have breakfast at all this is a huge accomplishment) LOL

LUNCH:     
  • Low Calorie Whole Grain Bread
  • Cucumber slices
  • Spinach
  • Red or Green Leaf Lettuce
  • Rainbow Chard
  • 2 Slices of Turkey
  • 1 Slice of Ultra Thin Provolone
  • Lite Miracle Whip w/ Lite Italian House Dressing instead of mayo
  • 1 Mandarin Oranges Fruit Cups (drained)
  • Water
Complex Carb
Veg

Veg

Veg

Veg

Lean Protein

Dairy

Fruit

TIP: I have found that I visually need to be satisfied before I actually ‘feel’ satisfied aka Jedi Mind Trick.  [LINK to Earlier post – 40 lbs?] I’d venture that I probably physically consume a higher quantity of food then when I was overweight. However, because it’s higher quality of foods instead of Doritos, a sugary yogurt, & a sugary granola bar, overall I am consuming less calories but not necessarily less food – if that makes any sense.
Lunch

Perfect nutritionally balanced lunch: Complex Carbs, Lean Protein, Dairy, Veggies, & Fruit. You can see how visually it’s a “huge” sandwich but believe it or not the entire sandwich is under 250 calories.

DINNER:                                     
  • Diced Cucumbers  
  • Chopped Spinach
  • **Chopped Red or Green Leaf Lettuce (part left raw)
  • **Chopped Rainbow Chard (part left raw)  
  • **Shredded Carrots
  • **Green Peppers  
  • **Small amount of Onions (FODMAP)

[** Indicates I lightly stir fry these in EVOO in heavy spices for flavor]

  • Protein of Choice: 2.5 oz of Salmon with no more than 4oz of hard protein (ie. chicken, pork, beef – always via baked, grilled or slow cooker) for a total of 6 – 6.5 oz of protein
  • Fat Free Ranch
  • Tea
  • Water
Veg

Veg

Veg

Veg

Veg

Veg

Veg

Veg

Veg

Protein, Healthy Fats

Lean Protein 90% of time

TIP: Along the line of eating more food but consuming less calories, my dinner is a good example that ¾ of it is ‘filled’ with vegetables. So instead of using white rice, pasta, macaroni & cheese as ‘fillers,’ I use vegetables. Also instead of drowning it in ketchup or some other high sugar sauce I learned to season, season, & more season for flavor because let’s face it veggies can be bland.
Dinner 1

Proteins: 2.5 oz of Salmon & 4oz of Meatloaf

Dinner 2

Diced Cucumbers for a little crunch

Dinner 11

Baby Spinach Leaves – Roughly Chopped

Dinner 6

Leaf Lettuce wrapped in Rainbow Chard Leaf – Rolled tight for easy chopping

Dinner 7

A portion of the chopped leafy greens goes into the stir fry The rest gets tossed into the bowl raw for a bigger texture variation

Dinner 4

Stir Fry Base: Garlic, Onions, Green Peppers, Shredded Carrots, & Rainbow Chard Stems

Dinner 9

Stir Fry w/Leafy Greens

Dinner 8

Raw leafy greens & Protein mix

Dinner 14

Lightly Dressed Va-La! An obnoxious bowl of food under 300 calories!

SATURDAY

(My 10% Eating Off Plan)

SAMPLE

BRUNCH:

[Varies based on Leftovers Available but I always try to squeeze in an obnoxious amount of veggies no matter what it maybe]

  • Diced Cucumbers
  • Chopped Spinach
  • Chopped Red or Green Leaf Lettuce
  • Chopped Rainbow Chard
  • Shredded Carrots
  • 2.5 oz Salmon
  • Spicy Marinara Sauce
  • Low Cal Mozzarella Cheese

All ingredients above on leftover pizza and toasted

  • 2 Mandarin Oranges Fruit Cups (drained)
  • Tea
  • Water
TIP: Even though the pizza itself is for the most part nutrition-poor, I try to bump it up with veggies & lean protein so that I’m not hungry an hour later. This also helps me to indulge completely guilt free.

SUNDAY

(My 10% Eating Off Plan)

BRUNCH:

(Current favorite Sun brunch meal)

  • Sweet Potato Waffle w/ PB&J instead of Syrup or Butter
  • 3 Scrambled Eggs (2:1 EW:WE Ratio Sometimes 4 scrambled eggs at 3:1 Ratio)
  • Protein: Some sort breakfast meat ie. sausage patties or leftover chicken or pork (2-4 oz depending on what it is)
  • Tea
  • Water
WEEKEND DINNER VARIATION
DINNER:
  • PB&J on Low Cal Bread or English Muffin (depending on mood)
  • Snack of Choice (Current Favorite is Chex Mix)
  • Tea
  • Water
OR

(Depending how hungry I am)

  • Diced Cucumbers  
  • Chopped Spinach
  • **Chopped Red or Green Leaf Lettuce (part left raw)
  • **Chopped Rainbow Chard (part left raw)  
  • **Shredded Carrots
  • **Green Peppers  
  • **Small amount of Onions (FODMAP)

[** Indicates I lightly stir fry these in EVOO in heavy spices for flavor]

  • 2.5 oz of Salmon or Scrambled Eggs 2:1 Ratio
  • Fat Free Ranch
  • Tea
  • Water

OVERALL 90/10 TIPs

  • Boring is Good: Yes, yes, I eat very plain, very boring but I like routines so this suits me.
  • Heavy to Light: I front load my heavy carb items (breads, fruits) towards the beginning of the day & by dinner time I consume very little carbs (during the week).
  • No Water Conservation Here: I try to have 3 (16 oz) cups of water by 12 noon (lunch time) – this has helped tremendously on my stomach (bloating) issues & energy levels (weekday only – not very good about it on the weekend because I’d rather have tea hehe)
  • 100 % Tracking: I fanatically, religiously, & obsessively weigh / measure / track the following:
    • protein (too much hard protein can give me GI issues so I’ve really had to reign this one in).
    • carbs (My body process carbs poorly. When my weight fluxes towards the high end of my range, 99.9% of the time it is because my carbs were a little out of whack).
    • snacks (When I’m hankering for a snack I never say to myself, “MMMMM let me gnaw on this large piece of rainbow chard leaf!” {HAHAHA I wish right?} No, it is almost always a hankering for the less nutritional stuff like Chex Mix, or Cheez-It™ Crunch’D™ Hot & Spicy, or milk chocolate covered pretzels).
      • I very rarely will purposely deny myself of my hankerings because that just leads to binging
      • I measure out a portion of the snack – sometimes I will have a portion of both the Chex Mix & Cheez-It then another portion of Chex Mix – That’s A-OK
      • I snack with some form of liquids either tea or water and enjoy the crap out of the treat(s)! LOL
  • Pseudo Tracking: aka eyeballing it track the following:
    • sauces/spreads (Perhaps the sneakiest & most well hidden calorie bombs) I don’t tend to drown my food in sauces any more so I don’t go through the trouble of being too precise. And there is just SO much PB I can put on a English Muffin due to it’s small size). LOL
    • fruit Mine comes in a pre-measured cup so this one is easy (due to the sugar – although it’s natural sugar, I try to watch my intake because I am acne prone).
  • Freebies: Veggies are FREE REIGN! 🙂 WOOHOO!
  • Red is Okay: Although MFP likes to emphasize my overages in jarring red font, I don’t sweat being over my calorie allotment any more. Even when grossly over (ie. 1000+ calories – can be achieved easily with a few slices of deep dish hahaha) because A-I’m entitled, B- it’s not a regular occurrence, every few weeks or months. Again, this is NOT something I purposely suppress my wants – no. I’ve found many times that I’d just rather have my standard meal, my personal ‘comfort food.’ This choice – not mandate mentality makes a tremendous difference in my ability to stay eating on-plan most of the time. It is a choice and not something I have to do. This is also the primary reason why my food diary remains private. If someone glances at my food intake on the weekends or on Family Pizza Night without looking at the big picture from the rest of the week or month, the natural human inclination is to jump to conclusions that would not be an accurate reflection of reality. So, instead of subjecting myself to potential unsolicited unpleasantries I much rather opt to just remove that temptation for well meaning people who doesn’t fully understand the highly individualistic nature of our own methods and approaches to healthy living. (see 3rd bullet of disclaimer).
  • Eat-Fest: To be able to recognize & acknowledge when I am simply too hungry (for whatever reason) to indulge in nutrition-poor and/or highly processed foods like pizza or Chinese takeout has been a monumental leap forward to curbing the after dinner snacking. A sample ‘eat-fest’ goes something like:

Eat 4 slices of deep dish pizza – still hungry; eat leftover cheesy bacon bread – still hungry; eat any leftover pizza – still hungry, snack – still hungry; snack again.

By this point I feel weighed down (like after Thanksgiving dinner of old x3), sluggish, bloated, fatigue, and yet still not fully satisfied. And then there’s the first 24-48 hours after such a eat-fest to contend with.

  • The Day After … or Two: For the first 24-48 hours after the eat-fest I will constantly crave more carbs. The crap in the vending machine I nonchalantly pass by 3-4 times a day, everyday will all of a sudden call my name.

Vending Machine: “psssst hey baby, I know you want this Whatchamacallit. Doesn’t it look yummy?”

Tempted Me: “ahh .. oh … ooooo Whatchamacallit!”

Gate-Keeper Me: “No. F – off! That Whatchamacallit is going to lead me to those Oreos. The Oreos will lead me to those peanut M&Ms. The peanut M&Ms will lead me to the Cool Ranch Doritos. And then I’m back to where I started. So NOOOO F-the-hell off!”

This is the one of the few times where I consciously deny my cravings because I know it’s not derived naturally; that it’s chemically induced & fueled. The processed food addiction factor is very real – at least for me, which further extend the eat-fest misery.

Be a Detective: I’ve been able to curb the after dinner snacking quite successfully because I’ve discovered that most of the cravings were remnant of an eat-fest. So in order to truly stop this pattern of eating behavior once & for all, I had to really live 90/10 – and not just use it as a cool tagline. It’s actually quite silly and required nothing more than a change in my own perspective. I had to embrace that I’m not ‘missing out’ on anything when I delay the indulgence. The delay itself doesn’t somehow make it less of a treat. Once I’ve come to really accepted this, the rest fell into place quite effortlessly.

HB Sig

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