April 2020 Stay Home Get Fit Menu Plan and Shopping List Week 4

Note: Serves 2
Also Note: Breakfast and lunch are fairly repetitive and boring. Make your life exciting, keep it simple and if you want to make something fancy, make it for dinner. No need to over-complicate things.

And I was not thinking when I started titling these posts, but it’s May. I’m still going with April week 4 ๐Ÿ™‚

Shopping List Here

Week 4 Menu

Drink 3 quarts of water daily!
Prep on Sunday: Quinoa for lunches (I use a rice cooker), tempeh bacon https://www.noracooks.com/smoky-baked-tempeh-bacon/, seitan bread loaf http://www.myveganplate.com/low-carb-high-protein-bread/, 2 recipes worth of the seitan from Friday’s menu (and then freeze those)

Breakfast โ€“ 1/4-1/2c dry of quick oats. Double that amount water. 1/2c frozen blueberries. Cook over medium heat, stirring frequently until thick. Stir in 1 scoop of vanilla protein powder, sprinkle with cinnamon and eat. OR throw it all in a dish the night before and pop in the fridge for overnight oats.

Post workoutย โ€“ plain yogurt, handful frozen strawberries, 1 scoop vanilla protein powder

Lunch โ€“ BLT’s + 1/2c quinoa + lettuce salad with balsamic drizzle

Snacks โ€“ raw cabbage, carrots, cucumbers, radishes, protein shake

Mondayย โ€“ Seitan Chorizo Crumbles with thinly sliced sauteed cabbage and pinto beans.

Tuesday โ€“ Mongolian Beef Soy Curls + rice for the husband, served over lettuce for me, with sauteed red bell peppers (2) and black beans.

Wednesday โ€“ Field Roast Italian Sausage sliced and sauteed, served in Field Day Spice Arrabbiata sauce over noodles for the husband and over zoodles for me (I like to saute my zucchini noodles in a small amount of olive oil with fresh minced garlic, with a side of cannelini beans.

Thursday โ€“ Buffalo Soy Curls note that I use dried herbs for the ranch-style dressing. Serve with steamed broccoli and cannelini beans.

Friday โ€“BBQ Seitan Skewers served with black beans.

Saturday โ€“ Sweet Chili Tofu Bowl over rice.

On this day also throw a frozen banana in with 2 scoops protein powder for your mid-morning snack. Eat an extra serving of quinoa at lunch, and have a couple slices of toast if you feel like it!

Sunday โ€“ Curry Seitan “Chicken” Salad served with steamed broccoli and either a batch of dal (I’ll make some in the Instant Pot and freeze leftovers) or whatever legumes you might have.

 

Shopping List Here

April 2020 Stay Home Get Fit Menu Plan and Shopping List Week 1

JuiceBreakfast choice of (due to variety and preferences, ingredients for breakfast and lunch are not included in shopping list):

  • Overnight oats (Google it)
  • 16-32 ounces fresh juice (I’m into carrot/apple/ginger lately)
  • Fresh melon (I eat an entire cantaloupe if they’re in season)
  • Smoothie (ideas here)

Smoothie BowlLunch:

Snacks:

  • Fruit
  • Dates
  • Carrots or other raw veggies
  • Nuts/seeds (keep the quantity minimal if trying to lose weight)
  • Kale chips
  • Ezekiel toast either dry or with minimal non-dairy spread (I use Earth Balance or Miyoko’s) OR 1/2 avocado + garlic salt

 

CurryDinners:

Shopping List Here

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Fruit

Favorite Smoothie Combos

Add 2T of freshly ground flaxseeds or whole chia seeds for an omega 3 boost! I use a high-powered blender, so do not pre-grind my flaxseeds.

Frozen banana x2
Frozen berries x2
Coconut water or pineapple juice 1.5c

Frozen banana x3
2T cacao powder
2T agave nectar
Supplements of choice (I use spirulina and powdered chaga lately)
8oz coconut milk (not canned)
2 large handfuls fresh spinach
4 oz H2O

16oz H2O
2T flaxseeds
4c greens
1c frozen pineapple
1c frozen mango
1-2 frozen bananas

Frozen bananas x2
Frozen berries x2c
Medjool dates x2
Enough water to blend

1/4c raw cashews
2-4 Medjool dates
1 large carrot in chunks
12 frozen strawberries
golf ball sized peeled beet
1 1/2c coconut water
(inspired by Green Smoothie Girl’s Hot Pink Breakfast Smoothie)

Weight Loss, What I Eat, Fascia Blasting, Feeling Great!

Warning: Booty in thong pics below. If glutes make you feel weird, this post is probably not for you. I’m done with body shame, personally! A strong rear end is making a huge difference in my quality of life!

It’s been a little while since I’ve posted an update! For those of you new to my blog and story, I’ll sum it up. I’m 5’1″ and 43 years old. When I was 27, I weighed somewhere around 170# and was diagnosed by MRI with “Probable Multiple Sclerosis“, showing 2 active brain lesions and with some scary symptoms. I had recently birthed my 3rd child. I was depressed and out of control with food. After tiring of giving myself injections, I turned to diet and lost nearly 40#. When I was about 32 I fell in love with biking. My symptoms were a thing of the past. I found I loved mountain bike racing and participated in as many events as I could. All the while, my tendons and muscles were developing pain that eventually had me in physical therapy, by the time I was around 35, and unable to enjoy biking or running very much. I tried many things; some with temporary relief but mostly no improvement. It hurt to have my legs touched. I had dozens of “knots” like marbles I could feel and the sensation was that of a bruise, leaving my legs (and other areas, but that was worst) very tight no matter how much foam rolling or yoga I did. I had a fibromyalgia diagnosis in 2015.

2 years ago today, in 2016, I was knocked right down with Lyme disease. I couldn’t stand up without help. I could’t drive. I was in so much pain I was beside myself. Walking up a flight of stairs left me breathless. It was a long road to be able to walk and bike again….

Early in 2017 I had a health scare. I feared I had breast cancer. While I awaited the battery of appointments for tests, I decided to be proactive and follow some of the Gerson Therapy principles. It’s basically a low fat, high carb vegan diet. Lo and behold, my pain symptoms went away. The extra weight I had been carrying despite many attempts at low carb, ketogenic, high protein, years of Paleo, being a gym rat, etc. just fell off. Prior to that I would have argued to my death that bacon was healthy!

Despite many health improvements, my legs were still riddled with pain. I had a couple of mountain bike events in 2017 but they hurt pretty bad. Then I met the Fascia Blaster. I’ll be forever grateful to the ladies who introduced me! This claw tool has been a game changer for me!! When I realized that my chronic pain was bound up tissue and some very weak glutes (I had no idea how bad things were back there until I took a pic!!) I made some changes. By the beginning of 2018 I’d started doing Ashley Black’s “Heart Butt” exercises 2-3x/week and blasting at those times.

This morning the scale said 124#. I am down 6 inches on my waist alone since making these changes.

I believe the photos speak for themselves, though….

I’m a work in progress, but my pain issues are definitely receding! This makes me so happy!! I ran a 5 mile obstacle course last weekend. I biked 50 miles with my husband mid-week and then went mountain biking on fairly challenging terrain a few days later! I’ll be increasing the difficulty of the exercises here shortly, but I’m participating in a 6 hour mountain bike race this weekend and look forward to being part of a 4-woman 24-hour team in less than 3 weeks! I want to emphasize that I do not take protein powders or drinks that help control appetite. I eat a lot. It adds up to 1200-1800 calories per day with a ton of fiber ๐Ÿ™‚ I don’t have a gym membership. My routine currently looks like this:

Exercise:
Monday
– easy yoga/stretching
Tuesday – bike about an hour at a moderate pace
Wednesday – Heart Butt exercises with resistance bands plus pushups and inverted rows on TRX. Do 50 squats. Run 2 miles at about a 10-11 minute mile pace on a dirt road. Finish with 50 squats and another set of inverted rows. See Heart Butt exercises here. I do a set, then blast a leg/butt for about 5 min. Do another set of exercise, blast the other leg. Finish with a set of exercises. Everything including the run takes about an hour.
Thursday –ย same as Tuesday
Friday – same as Wednesday
Saturday – mountain bike longer and maybe somewhere different. 1.5-2 hours.
Sunday – Heart Butt + 5k run

I blast arms, belly and face whenever, and occasionally hand a blaster to my husband with a request to do my back.

Food:
Listen, I don’t do starvation very well and a tablespoon or 2 of fat does not fill me up. I need quantity! And color!

Celery juice
Banana, blueberry, date smoothie
Hugh Jass salad ๐Ÿ˜€ Mixing bowl size.
Fruit. The ultimate fast food.

 

Vegan spaghetti squash bolognese

 

 

 

 

 

 

 

Add to all of this 2 cups of organic black coffee, a piece or 2 of fruit along the way and a glass of organic red wine in the evening.

Recently I noticed that my struggle with binge eating is all but gone. If I’m hungry, I have a piece of fruit and move on. What about protein, you ask?? Well, where do you get your fiber? How much protein do you think you need? Have you read The China Study?

I think what makes it easy to stick with this is that my motives have nothing to do with anyone but me and my Creator. It’s great that my husband notices, but what pushed me to make changes was the chronic pain that had me in a very dark space.

I still have some residual pain, but consistency with the exercise regimen has made a tremendous difference. I thoroughly enjoy my time in nature, and it helps me stay centered in my life.

The food I eat began as a health priority, but has spilled over to include animal welfare as well as environmental concerns. I feel aligned in all aspects now. High-vibe foods for a high-vibe life ๐Ÿ™‚

For more resources, check out High Carb Hannah, Medical Medium, Dr. McDougallย and Chef AJ.

Thanks for reading! Go do something good for yourself!

Mind Shift

Something shifted in my brain very recently and I have to share. I’m 43. I can’t remember a time I was satisfied with my body. I was a chubby girl, then an obese woman, starved myself skinny in 2009, gained to the point of overweight, struggled hard with my weight until 2017 and FINALLY found what works for me – and with an amount of ease I am still not used to!

For months now, I easily maintain a weight of 125-128. Now, my actual goal at 5’1″ is 120#. It’s a healthy weight.

It’s a number on a scale. I saw this photo of me working yesterday at an Expo and it kind of hit me upside the head. I mean, as recently as the last few days I’ve been “doing a cleanse” or whatever to try to fight my way down to 120 for some reason.

I’ve been knocked down by “Probable multiple sclerosis”, fibromyalgia and an acute tangle with Lyme disease. Twice I struggled to stand up and walk for a period of time in my life. And with this body, I’ve fought my way back. I run 5k on a whim, ride my bicycles to and from work (21 miles round trip), work physically all day long and have the energy to make dinner when I get home. With this body. This. Body. How about just being content with precious gift of a body to enjoy?? It’s actually pretty fantastic.

It’s time to drop the struggle and turn to gratitude. I love the whole foods, plant-based lifestyle. I love the ways I move my body to keep fit. I love my job and the fact that I’m physically able to do it. I love my life. I love my body. I don’t give a crap how fast I can get from point A to point B any more. I do give a crap about having fun and enjoyment.

Grateful and content,

Andrea

On Detoxing

Here’s the thing about me and cleanses. I eat very, very clean the vast majority of the time. When I decide to do a cleanse/detox because that’s my January ritual, I spend the week leading up to it binging. It’s a scarcity mentality, I suppose. I’ll pile on a few pounds and then spend the cleanse bringing it back down. I love the way I normally eat and I’m a healthy weight now by anyone’s standards. I eat mainly vegetables, some fruit, some grains in the form of sprouted grain bread, rice and quinoa, and occasional seeds. Almost entirely organic. I drink coffee, tea, plenty of water and a glass of organic, sulfite-free Pinot Noir several evenings each week.

Maybe it’s a residual from my unhealthy past? This feeling of being compelled to detox after the Holidays? I guess there were about half a dozen holiday cookies consumed. Otherwise, I prepared and hauled healthy dishes to every gathering I attended.

I tracked my food today, weighing and measuring things out of curiosity. I used to do this all the time to try to force weight off (that didn’t work long-term, either). Here’s the breakdown:

Calories total 1437
Protein 34g
Carbohydrates 329g (I never would have believed this would lower my long-term blood sugar control)
Fat 2g
Fiber 45g (yeah!)
Sodium 679mg although I did add some salt to dinner
Potassium 6713mg
Vitamin A 1495
Vitamin C 433
Calcium 30
Iron 86

What I ate:
Breakfast: One pound of Russet potatoes and 1/2 cup red cabbage hashbrowns cooked in water, with seasoned salt

Lunch: Baked sweet potato (a full pound!) with cinnamon and 1 tablespoon real maple syrup

Supper: Diced potatoes 10 ounces and 1 cup diced canned tomatoes with chili seasonings and a good portion of spinach

Snacks: Apple, orange, potato

This fueled me nicely for yoga and fat biking in the snow ๐Ÿ™‚ Drank lots of water. Sat in the sauna for 40 minutes. I’ll end my day with rooibos tea shortly. No lack of energy. Clean fuel.

If I wasn’t “detoxing”, I may or may not have added a glass of wine. Makes me think, what are we detoxing from?? Given my history of binging prior to a detox, might it be wise to eat as I do and if I feel the need, perhaps fast for a period of time? Is my motive love, or is it self-deprivation to atone for something I did? Like the binge prior. Hmm….

Weight Loss Update + Today’s Menu + Fascia

Time for an update. I will openly say I am an all or nothing kind of person. Most of the time that serves me well. If I’m in on something, I’m all in. This past couple of days, that included a loaf of sourdough rye bread and a generous portion of buttercream frosting. See, I still have my struggles with food sometimes. I stepped on the scale at 126# this morning. At 5’1″, while I’m no longer overweight, my goal has been 120#.

I eat plants for the most part. This is what’s on the menu for today and has been more typical for me lately. I feel fantastic like this. Due to nagging tendon issues for over 7 years (more on that later), my exercise level has been low. Yoga, walking, and about an hour of biking per week.

BreakfastBreakfast was butternut squash, green and red cabbage tossed in a mix of balsamic vinegar and brown mustard, then baked at 350 degrees for about 45 minutes. It’s a large cookie sheet. I like to be full. Of vegetables!

Lunch

 

 

 

Lunch – I dumped a bag of frozen broccoli into a glass dish and baked it while my breakfast was in the oven. To that I added a baked sweet potato that I’d cooked in a batch a couple of days ago. Top with hot sauce.

 

 

Snack

 

I’ll probably have a snack before massage clients this afternoon, which is 1/2 of a baked kabocha squash with a tiny bit of brown sugar, and a Granny Smith apple. (Edit – I couldn’t eat the squash. Too full yet.)

 

 

SupperBefore I head out for work, I’ll throw the following into my Instant Pot for supper: Black eyed peas, brown rice, salsa and spinach. That way, supper is ready when I get home this evening.

Simple food.

Roughly 900 calories. 80% carb, 14% protein, 6% fat.

 

 

 

 

 

fascia blasterFor the past 7 years I’ve had struggles with my tendons/connective tissue. For a few weeks now I’ve been using this tool to “comb” my fascia. I warm up my by either doing cardio in a sauna suit, cranking up the space heater in the bathroom and doing yoga, or my latest addition – steam room! I picked up a small fryer, filled it water and a little peppermint essential oil, then put it in a crappy old tent. Last night I was reading a book in there by headlamp while an owl was talking in a nearby tree ๐Ÿ™‚ I feel some positive changes happening and I can see changes in the shape of my body that I’m happy with.ย  The tool I’m using is called a Fascia Blaster. The hard, gravel-like crap in my IT bands and Achilles seems to be softening with consistent use.ย Steam room

 

 

 

 

 

 

 

So, from January 2017 to October 2017. Less exercise. More plants.
Me
Me

Why I Went Plant-Based and What I Eat In A Day

This past spring I went in for a checkup. It had been awhile. At the time, I was continuing to struggle with my weight despite regular exercise (typically 5 days per week) and eating what I thought was an incredibly healthy diet. I was puzzled. I had tried several “sugar detoxes” and would eat approximately 1200-1500 calories per day but my weight wouldn’t budge. I did have a bit of a binge on cheese, nuts or chocolate once or twice every week. I was also having breast pain every day. Driving over bumps in my car hurt.

The pain is what led me to a plant-based diet. While I awaited the barrage of tests to determine if the pain was cancerous, I read up on The Gerson Therapy and Chris Wark’s success with a plant-based diet in fighting cancer. In light of my only full-blooded sister dying at the age of 37 the year before, I figured I would do what I could in the realm of diet to try to be anti-cancer.

At my checkup, I learned that my cholesterol was stupidly high. It’s always been high-ish. This was something else. It’s kind of like when the scale doesn’t move but you’re within 5 pounds of ideal and lifting weights, versus being obese and seeing it clearly in a photograph. Obese is obese and it is unhealthy. Stupidly high cholesterol is the same.

With that, I embarked on a mostly plant-based diet. I still had eggs, cheese, and some meat until the end of April. Something about seeing human flesh at the cadaver lab I attended for massage therapy school killed my desire for meat entirely. I did try fish three times after that. I continued to eat nuts (and I know no moderation with them) as well as add oils to my food until probably mid-June.

So here we are in mid-August. 3 months roughly since I’ve had meat. More like 2 months for dairy and eggs. ย I dropped 92 points in total cholesterol and 68 of those were LDL. My blood pressure and resting heart rate are picture perfect. My weight is down 15 pounds. My energy level is steady most days. My bowels are happy (hey, ย I’m a nurse, I like talking about bodily functions) and most nights my sleep is good.

I was worried what all these evil carbohydrates were doing to my long-term blood sugar control. After all, I’m the one who invested $1200 in Primal Health Coach Certification recently! I was The Paleo Girl. Carbs = baaaad. Don’t eat too much fruit! Pasta?! Rice?! I thought they were horrible for you! I tried to keep my carbs under 75 grams per day.

It. wasn’t. working. I was diligent. The model paleo spokesperson. Except I was chunky and tired. I couldn’t lose a pound. And my lipid profile was in agreement that it was not working.

So, this time I retested my hemoglobin A1C which is a blood test that gives a good sense of average blood sugars over the last few months. On March 29th is was normal at 4.9 with a calculated average glucose of 94. Mid-August after eating a daily carb intake around 80%….. drum roll please….. 4.7. Estimated average 88. I feel like I’ve been wrong this whole time. Starches keep me full. Fruits are a great snack – super convenient!

Regarding proteins and people’s obsession with getting enough; did you know that the World Health Organization recommends 5-10%? Did you know plants provide that? And easily! I’m not wasting away here. I continue to gain strength and vitality in my 40’s. ย I am competing in obstacle course and mountain bike races, having a great time and feeling good! Oh, and the breast pain is GONE. Completely. I do supplement iodine on a regular basis and the rest of my nutrients come from whole foods.

I don’t feel the least bit deprived. I eat a lot, actually, and most days my caloric intake is 1200-1700. I’m so full right now. I ate a lot today and came in under 1800 calories after a couple of indulgences ๐Ÿ™‚

So, here’s a rundown of what I eat in a day when I’m working from home. My exercise regimen is pretty much running 1-3 miles each day and doing some form of bodyweight strength 2-3 times per week. I mountain bike sporadically for fun, paddle the kayak when I feel like it, and this week my strength training looks like power yoga.

Breakfast was cabbage, a few bell peppers and carrots roasted in the oven at 400 degrees for 30 minutes. It was aย huge bowl, with balsamic vinegar and Benson’s Table Tasty no-salt seasoning.

 

 

 

 

 

 

 

I snacked on 2 pieces of sprouted grain rye sourdough, plain. It’s amazing how taste buds really change. The plain bread was quite delicious. I was working and didn’t have to put any thought into it.

 

 

 

 

 

 

 

 

Lunch was something I’ve been craving for days. Roasted sweet potatoes and broccoli (the broccoli was from an awesome local farmer!) with smoked paprika and granulated garlic. Plus a dash of hot sauce.

 

 

 

 

 

 

Not pictured was a very thick smoothie – more like ice cream – made from a splash of unsweetened soy milk, frozen banana, frozen dark cherries and a tablespoon of cocoa powder. Super refreshing and yummy! It’s such a treat.

Supper wasn’t the most beautiful dish I’ve made but so creamy and satisfying. It’s a recipe from Epic Vegan Instant Pot Cooking and it’s a creamy, low-fat pasta dish that really hits the spot. I absolutely love everything I’ve made from that cookbook. Low-fat, no-added-oils, vegan and delicious!

 

 

 

 

 

 

These two kitchen gadgets have made my life so much easier. Instant Pot Duo80 and a used Blendtec Total blender.

 

 

 

 

 

 

 

An evening glass of dry red wine, 2-3 cups of coffee per day, spring water and green tea are my beverages. Life’s too short to give those up, in my opinion.

I did change my diet for health reasons, but I’d be lying if I didn’t acknowledge how much better my conscience feels on a plant-based diet. I personally see animals as sentient beings. I look at my snoring, loving dog next to me and I know she’s not made a whole lot different than a pig. Or a cow. I do have 3 ducks yet who reside in my back yard. They’re pampered pets and they do lay eggs. They are beautiful birds with personalities. You can say whatever you want, but I’m happy not to contribute the the inhumane conditions our nations livestock live in. I cry when I see the megafarms. It’s such a blatant disregard for God’s creation and it sickens me. I’m done supporting that. Further, I’m not a baby cow. The thought of an artificially-inseminated cow spending it’s short life indoors on a grate, calling out to it’s calf which has been taken from it and then when her milk production drops, she’s slaughtered…. I can’t. I’m done. It’s not healthy for anyone, and you’re kidding yourself if you think milk from any species isn’t a hormone-laden beverage. Of course it is! It’s made to grow a 60 pound calf to 600 pounds in short order, and the cow is the milk comes from is almost certainly pregnant again.

Also, my food budget is feeling much better. Starches, locally-grown veggies, some fruits, some foraging… I can afford to eat organic now and feel good about it!

In conclusion, my health has improved. My conscience is much more aligned with my spirit. My energy is good and those I come in contact with comment on how they can feel it. My clothes fit. My checking account is happier. My impact on the planet is less. I will check in on lipids again in November when I approach my 43rd birthday, but it looks like I’m heading in the right direction!

Thanks for reading!