Independent Team Beachbody Coach WAHMinSC

How I eat, Spring 2021 edition

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There are a few links in this post and some are affiliate links.  Thanks in advance for checking them out. 

Hi and welcome, y’all!  May the 4th be with you!

If you follow me, you know that I’m a nerd, love food. I collect cookbooks, love to cook, and love eating out.  You also know that I am working on my fitness and health goals and nutrition is a big part of it. I follow an 80/20 philosophy for the most part.  80% of my meals and snacks are on point while 20% can go towards more decadent goodies and the occasional glass or bottle of booze.  

Meal planning for the mixed household has not changed much.  All of the sides are vegan and I cook extra veggies and grains in batches so they are ready to grab at a moment’s notice.  I get recipes from Meal Mentor (I love Happy Herbivore and have for years – go Cougars!) and from Beachbody’s Nutrition+. With Nuttrition+, I have access to both Ultimate Portion Fix and 2B Mindset.  I’ve used both programs depending on how things are going with my fitness plan and goals.

 

Thanks to a few unexpected issues, I’m currently following 2B.  I divide my plate and make sure that I get water, veggies, and a balance of starchy, carby goodness, and protein.  This is similar to the plan I started following years ago when I decided it was time to get my weight under control.  This plan is customizable and effortless once you get the hang of it.

When things are a little less hectic and pain is manageable, I will jump into Ultimate Portion Fix.  with it, I use color-coded containers to help me hit a day of balanced nutrition.  I have the option to plan my own meals or follow a timed nutrition plan that shows me what containers to have at specific meals and snacks, including pre-and post-workout.

With either plan, there is flexibility and the reminder to get in more protein.  I tend to skip protein in favor of more fruit and veggies and bread. Getting my meals in makes a difference for me.  So far in 2021, I am down several inches (and will need more pants soon) and I am not mad at the scale.  My blood pressure and glucose are lower and my next round of tests should show lower bad cholesterol and triglycerides.

Your girl rediscovered accidentally vegan baked goods during semi-quarantine life in 2020 and had to get things back in check.

I  track meals and snacks because I like to see what I had the day before that may have aggravated pain or stomach irritation and so I can remember to repeat (or not repeat) some meals. I personally like tracking, whether it’s on an app or just a quick photo.  It helps keep me honest about why the scale doesn’t move and why my clothes aren’t as loose as I would like. Do you track?

So, how are you earing these days?  Be on the lookout for examples of my meals in the near future.  I love the variety of goodness available this time of year and cannot wait to incorporate goodness from the garden (fingers crossed).

Until next time, peace.

March madness? Maybe.

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Happy March!   February seemed to fly and drag.  Semi-quarantine life is something else, right? I hope that all that has touched your life is the inconvenience of it all and if you have been touched by Covid-19, I wish you well. We are all in this together, people, so please do your part to protect yourself and others.

How are things going for you otherwise? I really do what to hear from you. On my side of things, we’re good for the most part. There is a new extended family member (the sweetest pup), elders are vaccinated (thankfully), and hubs and kiddos are doing well.

It’s the first day of the countdown to 52!

On the fitness path front, I am holding on to my 10-pound loss so far and working on my fitness. I started 9-Week Control Freak Off the Wall and was on day five when we hit a nasty pothole and destroyed a tire. And my back.  I am still having more back and neck spasms and had to change my program. I’ve been working on flexibility while moving more and plan to start on 5K training again soon.  Do you have any fitness plans? Whether you are working on moving more or eating better, I’ve got you. If you’re not really working on either and just want to show support, I could use your help. I’m hosting a Spring into Spring group on Beachbody on Demand.  It’s free and you do not have to buy anything to participate or to take a look.  I could use your support, so consider joining me and saying hi sometime.

My March focus is on eating at home more instead of grabbing takeout on late workdays and moving more. Adding something into the mix is always better for me than taking something out.  Focusing on the positive instead of the negative is something I need to apply to my health goals. What works for you?

My word salad of a post needs to end so I can get into the kitchen before I go back to work.  I hope this is a great week for you! Give me a yell if there is anything you’d like to chat about.

Until next time, take care!

**The links are affiliate links and will provide income if you decide to make a purchase. Much appreciated whether you make a purchase or not. I appreciate your support! 

What happens when I stop tracking

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Morning, y’all.

v cuts mug

I love this mug from the Vegan Cuts Coffee Box! 

It’s Saturday.  I usually sleep in until around 9-10 am as a weekend treat (and because I usually stay up until 2 am or so on Friday night/Saturday morning).  Not today.  Why?  In part because I went to bed just after midnight and because it’s a high pain morning.  The pain level this week had me thrown.  Yes, there’s a spike twice a month, but this spike has been 3 weeks long.  I decided to jump on the scale to see what’s what and found the culprit.  I’ve gained – part of it is due to typical hormonal changes and the other part is due to tracking.  Well, the lack of.

Why did I stop tracking?  I did not completely stop, but I did slack off.  I stopped paying attention to portions.  Yes, I still need to keep portions of some things in check, even when following a primarily whole foods plant-based plan.  This may not be the case for everyone, but it is for me.  More nuts and seeds (I’m looking at you peanut butter, cashews, and pecans) and letting too much bread and oil get in hurt when I overindulge.  The extra treat days don’t help, either.  I slipped back into an old pattern and am paying the price.

Why did I slip?  I get a little lazy and bored.  I feel like I can let go of the routine a little more than not and have not worried as much since my blood pressure and glucose readings have still been great (90-110 range fasting and 120-135 after meals) which keeps me on track for coming off of more meds.  I still have more energy and generally less pain than after the weird muscle spasms a few weeks back.

I know what I need to do and how to do it.  This gain was not a surprise and I should have paid more attention.  This it not beating myself up.  This is just a statement I need to see in print (well, on the screen) and a reminder that exercise alone does not work for me.

So, what’s next?  Getting back in gear and following my plan the way it works:

  1. water
  2. produce
  3. protein
  4. whole grains with portions of trigger foods in check
  5. treats twice a week at most

See, that’s not so bad.  It’s not boring when I put some thought into it.  The heat has sent my cooking mojo into hibernation, so i need to find ways to mix it up a bit.  Produce is banging this time of year, so between farmers markets and the produce department, I can be inspired.

Right now, I’m enjoying my morning smoothie (a blended salad as Dr. Fuhrman calls it), coffee, and water.  While my coach is not fond of me drinking my calories as a regular thing, she is happy with the way I make the program work.

I’ll share more about my fantastic Diabetes coach soon.  Until then, have a fantabulous day!

Peace!

 

 

One week into 21-Day Fix

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Thank you, Autum Calabrese!  The 21-Day Fix is legit!



I’m proof that just about anyone can do the workouts and I had a good first week even with the modified moves and schedule! You know by now that I have to modify any program I’m on thanks to the crumbling spine.  I cannot (but can) belive I still had a successful week as far as weight and inch loss.

I made sure I ate my reds, greens,and blues every day without fail. Greens went into my smoothies along with fruit – even cabbage and broccoli.  I ate Soy Curls, tofu, beans, hemp seeds, and Gardein.  I counted oranges and teaspoons with nuts, nut butter, flax seeds and touches of oil in salads, oatmeal, and on bread. (Note:  Sherrie needs garlic bread with pasta!)  Starchy yellows included bread, rice, and oats.  When I ate Gardein as protein, I ate half to three-quarter sized yellows.  When I used beans as protein, I measured them in yellow containers and added more green to my meal.  My blues included homemade hemp and coconut milks.  I didn’t cheat last week.  I also didn’t eat on schedule thanks to a couple of crazy days.

For training, I alternated Upper, Lower, Total Body, and Cardio Fix with PIlates Fix and Yoga Fix to aid in my recovery.  I had a bad day on Thursday, so I did two short sessions with Tony Horton and a short walk.  Ten Minute Trainer is a great one for people short on time.

My results?  1 pound down and lost inches in my waist and hips.  Yes, inches plural.  I lost two inches off my waist and one off my hips.  I’ll take it!  I don’t usually care that much about the scale, but weighed in to prove that modification still yields results.

I cannot wait to see what the next two weeks brings!  I’m checking out Team Beachbody Club and Beachbody on Demand and will substitute a workout from 21-Day Fix Extreme, Focus T-25, P90X, P90X2, P90X3, Insanity, Asylum, RevAbs, Turbo Fire, or any of the other streaming workouts available on BOD.  If you like mixing it up or want to try a program before you buy, BOD rocks!

Here’s to another week of eating clean and training.  It doesn’t matter how you train – be consistent and go as hard as you can.  If you want to join me, just give me a shout.  I’ve got your back.

Note:  The images link to my Team Beachbody Store.  If you want or need support or accountability and don’t have a coach, pick up 21 Day Fix or any other program and I’ll be your coach.  You can join for free if you’re not ready to commit to a program yet and just need some help.  I’m here for you.

See ya, January! Happy February!

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I’m glad to see January 2015 go. It was a craptacular month and I don’t think I could easily handle a second month of it. An annoying reason I hated the month is the setback. Grr, the setback. But, January is over and February is here. I’m ready for it.

I tried to post this yesterday, but the January Kick Ass continued for an extra day. My saved pots disappeared three times.  I was not amused.

My goals this month are to get my eating back on track and learn more about what ails me. Research might drive some people crazy, but it helps me feel like I have more control. The Fibromyalgia quirks and tummy issues don’t bother me as much since I have an idea what to expect. I hope that makes sense. I wonder sometimes if it does. If it doesn’t, I blame Fibro Brain. 🙂

And speaking of research, I picked up this goodie a few days ago. candida

Ricki Heller‘s blog is one of my favorite stops and I know the advice in this book in my hands will make a huge difference.  I’ll share more about the book and recipes here and in my Examiner column.  If you need sugar-free, gut-healing whole food recipes, take a look.

I was advised to consider the possibility of candida overgrowth a little over a year ago.  I took the assessment and scored in the top range before I completed the whole thing.  Oy.  Overachiever, I am.  These recipes work with my eating plan.  I just have to tweak things here and there.

For fitness, I’m starting another round of 21 Day Fix starting on February 8.  21 Day Fix Extreme drops today, but I am not ready for that one.  Both 21DF and 21DFX are designed to get you on track with 30 minute workouts (yes), an easy clean eating plan, and quick results.  All moves include a modifier front and center and only minimum equipment is required.  I’ll use resistance bands and my favorite exercise mat.  If you’d like more information on either program, give me a shout or visit my store.

21 day fix dvd

30 minutes a day, clean eats, and modified moves that even I can do. Love it!

 

Do you have specific plans or goals for February? If you need or want support and encouragement, give me a shout.  If you’re following a different program, it’s all good. This is all about support for whatever your goals are. Swing by Facebook and say hi.

Until next time, be good to yourself.  Remember that you are not alone and that you are your competition.

Peace!

 

Review: Number One Nutrition’s Advanced Probiotic

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nin adv probiotics

 

I’ve learned a lot in this past few years about the importance of a happy and healthy gut. Probiotics play a huge role in the process. I treat my body like a lab at times. One experiment involved cutting the use of a probiotic for 30 days. That was a huge mistake. The bloating and, um, irregularity were painful. Use of the wrong probiotic wasn’t good for me, either. My gut is pretty wrecked after years of antibiotics and other medications along with previously unknown food sensitivities. Limited peanut butter, coffee, and wheat, and no more dairy, period. The peanut butter and coffee hurt the most, but that’s another story for another day.

I noticed that my daily dose of nutrition in a glass wasn’t giving me enough gut protection, so I went back to a separate probiotic. Number One Nutrition’s Advanced Probiotic fit the bill. It’s vegetarian-friendly and dairy-free!

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I gave Advanced Probiotic a try and it made a big difference. It worked as well as more expensive brands I’ve tried and I felt the difference almost immediately when I ran out for a few days. Finding a good probiotic without dairy is huge when dairy is an issue. I picked up a bottle of a different brand for comparison and will go back to Advanced Probiotic as soon as I finish this jar. When I find something that works, I stick with it.

Give Advanced Probiotics and other products from Number One Nutrition a look. You might find the supplement you body’s looking for.  Pick it up directly from Number One Nutrition or on Amazon.com.

I received one or more of the products mentioned above for free using Tomoson.com. Regardless, I only recommend products or services I use personally and believe will be good for my readers.

How was your 2014?

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It’s the time of year when people make grand resolutions after looking back at the current year. I’m not making any grand resolutions myself. Goal setting seems to work better for me. I’m happy to have reached the majority of goals I’d set for myself and plan to do more of the same in 2015.

I’m ending this yer on a healthier note than I started it. I have more answers than questions about my health and am on the healing track. I’m not 100% there, but I am much better than I was. I still hurt daily, but I hurt a lot less.

I’m still working on my fitness. Yes, Beachbody programs play a huge rule, but walking and flexibility training are in the mix. I plan to take on Body Beast in 2015 and hopefully hubs will join me.

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Body Beast works for men and women. Muscle burns fat, baby! Sherrie Thompson photo.

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To train like a beast, I must eat like a beast. Yes, I will be plant-based because that is my way. Sherrie Thompson photo.

As for family stuff,  I plan to keep doing what we do.  I’ll love and accept them for who they are as people and not just because of ties.  and I’ll beat the girl in her games, dammit.  I can’t help it that I’m a dedicated PS person and shen bounces around.

As for swearing, that’s not going to change.  I know when to reign it in and when to let loose.  Letting loose is when I’m lifting heavier or tripping over the dogs.

Here’s to you.  Set goals, work toward them, and live well.  Do your thing.  Compete only with your former self.  Love yourself as you would anyone dear to you.

Peace.

**The link will take you to my Beachbody page.  If you need a coach, suggestions on a program,  or just want to hear from someone who gets it, give me a shout.**

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How not to go vegetarian

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Switching from an omni to vegetarian way of life can be easy, but if you want to keep it healthy, don’t do what I did. Let my mistakes be your guide.

When I first made the switch, I replaced all meat with additional bread, cheese, and fat. I thought I could eat anything I wanted in large quantities because I wasn’t eating meat. Unless the cheese is made with vegetable rennet, it might as well be meat. And those calories add up. I lost weight because I was working out five days a week. The minute things slowed down, the weight came on.

Another big mistake I made was not eating more vegetables. I ate the same handful of veggies I’d always eaten, but most of them were either starchy or smothered in cheese or butter or both.

And don’t get me started on the sweets. I feel into the ‘woah, this is vegan?’ trap and tried everything. Lots of everything. I still try lots of vegan sweets, but not all at once.

If you have any questions about my missteps, feel free to ask.

Until next time, peace and good eats!

Good and bad days

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We all have days when we feel pretty dang good.  Our moods are good.  We sing along with the radio and maybe dance, too.  We hit our workouts with enthusiasm and leave it all on the floor.  The workday flows smoothly and the kids go to bed without a fuss.  Those days rock.

Oy, bad days.  We feel like there’s a rainstorm overhead.  Work is a mess, the kids fight and whine about everything,  and you cannot stop dropping or tripping over things.  We burn dinner.  We feel overwhelmed and fall into bed only to stare at the ceiling most of the night.  Those days do anything but rock.

Today is in-between for me.  I’m singing and dancing in my seat, but there is no dancing.  I’m barely coordinated enough to walk.  And don’t get me started on cooking.  My mind and body are not on the same page and a fibro flare is around the corner.  But it’s okay.  This will pass.  I will survive and thrive.  And dance.

What kind of day are you having?