No, I am not posting today to say, "I'm starting Monday". This weekend wasn't the best eating for me but definately wasn't the worst. Let's just say it was a higher calorie day Friday evening and yesterday. This "no diet" mentality thing may be harder than I thought for me. I am so use to putting my self on strict diet plans that having some freedom has been great but also a little too cushy. It's been great in the fact that when I've eaten a snack that in the past would have been considered "forbidden" (like a banana with PB) I didn't go off and eat everything else in sight that is forbidden. Yesterday, however, I did snack on a few too many snack size candies (pumpkin kisses, m&ms, reese's, jolly rancher). Then after an evening of miniature golfing with friends I had a scoop of Baskin Robbins cookies & cream ice cream. Wouldn't have been so bad if I wouldn't have been so slack in my eating earlier in the day. You can always fit a treat into a healthy diet right? At least I went on a 5-mile hike yesterday. Anyways, I decided since I am use to some rules in my old life of dieting I need to set a few to help keep me focused and on track to achieve my goals and give me some structure. Instead of calling them rules, I am calling them goals.
1. eat a good balance or protein and carbs at every meal
2. eat higher glycemic carbs earlier in the day, especially after an intense workout
3. eat every 2-3 hours if hungry (this is never a problem for me, the problem is all the bites in between:) about 5-6 smaller meals per day, I am a grazer for sure!
4. don't eat after dinner unless really hungry, not just bored. Even then make it a protein snack
5. Don't count calories: calorie counting doesn't work for me, I get all flustered if I think I am too close to my budget and then tend to throw in the towel. Plus, you don't always know how many calories are in something if someone else makes the dish. I have found the hand fist method works best for me. Each meal should have a carb the size of your fist and a protein the size of your palm. Veggies can be eaten liberally until satisfied (unless starchy & loaded with butter)
Not eating at night has been something I have always wanted to follow. I think most of my night time eating is for comfort reasons, or the sweet tooth kicking in, not because I physically need food. I will achieve these nutritional goals and I am starting right now!
Moving onto breakfast:
I picked up a box of Trader Joe's multigrain pancake mix and whipped up half a batch this morning using 1 T. unsweetened applesauce instead of oil, 2 egg whites, cinnamon, vanilla, and diced apples. I topped my two pancakes with about 1 T. cranberry apple butter from TJ's, a drizzle of sugar free syrup and some left over sliced apples. It was really good, not much protein in it but at least I had a carbohydrate loaded meal early in the day. Next time I make these I am going to incorporate some more protein in the meal :)