Goals, Changes, and Challenges: Nutrition Focused
Friends! It’s Friday! I seriously don’t know why I am so happy seeing as how I have spent my entire day (literally, since 12 noon) studying for my biochem exam which takes place tomorrow, but knowing that tomorrow is my last midterm out of the six that I had to write within the past two weeks is incredibly relieving and gives me something to look forward to! I am sure I will be incredibly exhausted after my exam tomorrow night which ends at 9:45 pm, but, oh, Sunday will feel so good. I can’t wait for Sunday That’s what I am really looking forward to…
Before I start blabbing about my nutrition goals for the month of November I have to share this new recipe with all of you, so you can all enjoy a dessert-like breakfast tomorrow morning I definitely will be I got me some bananas calling my name and this recipe is too good to be true!
Banana Cream Pie Oatmeal
1/3 cup oat bran
1/2 cup water
1/2 cup almond milk
Greek yogurt or vanilla yogurt
vanilla protein powder or sugar free syrup (I used white chocolate sugar free syrup) – omit if using vanilla yogurt!
Cook oat bran in water and milk combo. Mix greek yogurt with protein powder or sugar free syrup (whichever you have or you don’t have to sweeten the yogurt at all!) Top with greek yogurt and banana slices. This definitely tastes like a little piece of heaven I thought it was very much like a banana cream pie Yum! Tell me how you like it!
So, I hope you guys are not getting bored with goal focused posts already because there are more to come, but after each post I am leaving you with a tip or some piece of advice that I find beneficial and use throughout my own life
Coming up with nutrition goals were a little difficult in a sense… I have adopted healthy eating habits throughout my recovery, so I don’t need to focus on making goals such as eating more whole grains instead of refined grains, eating less fast food, drinking more water, etc. because, personally, I think I already do follow many of your typical healthy eating habits; however, there is always some area to improve in!
Since I already incorporate many healthy eating habits within my life, most of my goals are to continue doing what I am already doing; however, some are new goals that I hope to accomplish throughout the month
Meet minimum daily water requirements
I love drinking water! From what I have learned in my courses, the minimum daily amount of water for women is 2.7 litres/day. I definitely meet and exceed this minimum requirement, so I have nothing to worry about, but I want to continue doing this through the month (and my life! hehe!)
Limit caffeine intake
Caffeine has never had that “pick me up” affect on me. It does the total opposite to me. I get anxious, stressed, and “blah” feeling. This month I will focus on limiting my caffeine intake. I already do this, but with a Starbucks on nearly every corner (and the new Christmas Blend being out) temptations arise! I love the taste of coffee, but if I need a cup, I will try to opt for decaf. This goal will help me keep in a good mood and not feel so icky. I hate that “blah” feeling.
Listen to my body
It’s so important to listen to your body. In the past, I had no idea what my body was trying to tell me. I was so confused. Sometimes I am still confused because of all of my past confusion! However, I am currently trying really hard to listen to my body. If I am hungry I will eat. This goal will also benefit me with other goals such as muscle gain! If I am hungry and already consumed my “usual”, I will not let that stop me. These muscles need fuel. No deprivation here.
Throughout the month of November I will continue to have fun with food and experiment with new ingredients, combinations, and recipes.
As we all know, I have made some changes in my intake. I have decided to increase my calories due to my hunger cues. Such changes are listed here, but I have been wanting to make a few more, so here they are!
– Maintain increased intake each day including rest days
– On days that I exercise heavier and more intensely (leg days) I want to increase my calorie intake even more by increasing my carbohydrate intake
– Continue having my bedtime snack and not worry about the time I have it. (Exciting news! I have started having a TBSP of almond butter each night for almost two weeks already along with a source of protein – 1 scoop of casein powder usually).
– I stopped having 1/2 – 1 pack of gum a day! I know, insane right. I was an addict. It’s been a month. I thought I should share this with all of you I haven’t had gum in one month. Not one piece. Of course, I am not fearful of having gum now, but if I don’t have it in my purse, on my counter, or in my car, I won’t chew as much as I once did! This is a change I would love to keep.
– I have recently (two Monday’s ago?) I have joined in on Meatless Mondays!
Time for specific goals! It’s important to be specific so you have something measureable to work towards
– I will increase my intake by at least 50 calories on leg training days because I usually find myself much hungrier on these days.
– I will increase my calories even more than I already have if my body tells me to do so.
– I will try one new to me ingredient this month and create a meal.
– I will make one recipe out of a cook book this month.
– My Dad and I will make at least on new recipe together when he comes to visit.
– I will recreate my zucchini soup that I created last year (but, of course, I didn’t write down the recipe) and then share the recipe with all of you (and write it down this time!)
It really was an amazing soup…
That Magic Bullet of mine really saved me last year… (I made the soup in my Magic Bullet if you didn’t catch that. My Magic Bullet was and still is my best friend).
So there you have it friends! My nutrition goals for the month of November! I am excited to see what recipes I can come up with and how my new carbohydrate intake changes the ways I have been feeling!
The piece of advice I am going to leave with you all today is:
Don’t fear the fat
Fat, it used to be such a scary word…
Once upon a time I avoided it like the plague, but now I think it may be my favourite macronutrient haha. Alright, everything in moderation. I know, I know. But, fat is essential. We all need it in our diet to function to the best of our ability Fat seriously has so many health benefits it’s unreal. From reducing the risk of depression to lower cholesterol levels, fat is definitely classified a super food in my eyes Personally, I am a happier person when I consume a higher amount of fat than the lower amount that I was consuming last year. Of course, I aim towards consuming the “healthy” fats coming from salmon, nuts, seeds, oils, avocados, etc.
Maybe they should just change the dreaded name of this wonderful macronutrient? I think that is why so many people fear it. Who wouldn’t associate the intake of fat with gaining excess fat?
Think of it as energy instead of fat. Because truthfully (I wouldn’t lie to you guys!) fat doesn’t make you fat!
Consume your healthy fats (monounsaturated and polyunsaturated) and keep saturated fats to a minimum while trying to avoid trans fats completely and you will see numerous benefits in your daily functioning
Well, I am off to buy these bad boys now!
Believe it or not I usually eat one avocado per day! Yum
(p.s. I just realized I missed the sale, hahaha! But that won’t stop this girl from testing out a jumbo avo! )
Have you ever feared fat throughout your life?
Did you make any nutrition goals for the month of November?
Have you ever seen jumbo avocado’s before?
Today I am appreciative for my dishwasher being fixed. For some reason last night, the thing quit working. This afternoon a mister fix it man came over and got it working again! I really don’t mind washing my dishes by hand, but when I am studying so intensely for biochem I really don’t have the time!
Talk to you all tomorrow!
Have a great night and don’t forget your bed time snackage