Fitness Friday - Holiday Pounds, Fatigue, and the Plan

Unsure if this post with be of help to anyone, but I thought with the holidays among us, and the extra indulgent foods that are put in front of us from Halloween through Valentines day, my daily diet diary showcased below will show how I maintain my weight, and don't add on the Jolly J pounds!

*Disclaimer- this is not meant to be a guide on nutritional eating but a reference on how I eat myself and maintain my weight which does not fluctuates greatly without extreme change. *

I used to keep a food log when I was *dieting* but grew tired of it quickly, mainly because it was annoying.

I have been feeling incredibly fatigued lately (holidays?) so I have not been able to keep up with my gym routine – I was a complete couch potato last week!

I started this food log because I know my appetite can be quite high due to my exercise, and without that little factor inputted any longer, my diet which can seem quite heavy to some and can add pounds quickly.

*Please note my normal exercise routine consists of working out 3-5 days a week. One to Two spin classes a week, along with a range of running spanning 25-35 miles a week* à This is something I have not been doing due to general fatigue.

I have been slowly trying to work back up to regular exercise

Please see below on my attempts to eat regularly and healthy but no pounds have been added on the last few days.

I’ve actually lost a bit of weight but I know that is all muscle which I will regain once I resume my normal physical activities.

-This is not a diet to lose weight- this is how I maintain

Monday	Tuesday
Breakfast: 8:00AM	Breakfast: 7:30AM
Coffee with hazelnut cream  (1/2 cup)	Coconut water
Bagel thin with egg, avocado, hot sauce, feta	Bagel thin with hummus, raw red pepper,  feta, egg, avocado
Lunch: 12:00PM	Snack: 10:00AM
3/4th a chicken salad sandwich –open faced	Quaker Rice Cakes
3/4th a medium squash soup – low sodium	water with lemon
1 liter of water
20 minute walk following	Lunch 12:00
	Bagel thin with salmon, avocado, hummus, red pepper, feta
Snack: 3:00PM	3/4th a cup of small butternut squash soup
1/4th chicken salad sandwich –open faced	4 pieces of portabella mushroom -grilled
1 cup of vanilla tea with milk – no sugar	1 liter of water
Snack 4:45PM	Snack: 1:00PM
Bag of baked chips	Bagel thin with salmon, avocado, hummus, red pepper, feta
1 cup of vanilla tea – no sugar	Water with lemon
water with lemon	2:00PM
	1 piece of dark chocolate
Dinner: 8:00PM	3:00PM
Bagel thin with avocado, feta, red pepper, hummus	1/4th a bag of air popped popcorn and 2 mini chicken wings
1/3rd a cup of fried rice	Water with lemon
1/3rd a sweet potato	4:00PM
water with cranberry juice	1/4th a bag of air popped popcorn
10:00 PM	Dinner: 8:30PM
30 minutes of very light, low resistance elliptical	1/2 bowl of rice with Kimchii
	2 chicken drum sticks with BBQ sauce
	10 pieces of pocky
	water with cranberry juice
	Snack 11:00PM
	sliver of cheesecake
	Tea of lemon and honey

Wednesday

Breakfast: 8:00AM

Lemon Tea with honey

Wheat toast with 1/2 an avocado, feta, and lemon

Lunch 12:00PM

Piece of baked salmon, piece of catfish, 2 pieces of acorn squash, cabbage

calamari salad, 2 pieces of parsnips, 1 spoonful of rice with peas, 1 slice of tomato

1 small mozzarella ball, Callard greens -(Buffet which explains the odd portions)

1/2 Liter of water

15 minutes of walking following

Snack 2:00PM

Sensible sweets 25 calorie hot chocolate 

3:30PM

2% Greek yogurt with pineapple, honey, sunflower seeds

4:30PM

1/2 small non fat de caf latte

Dinner 8:30PM

1 and 1/2 cup of pasta with yogurt vodka sauce and spinach (link!)

1 bite of cheesecake

10:00PM

30 minutes of very light, low resistance elliptical

Thursday	Friday
Breakfast 9:00AM	Breakfast 8:00AM
1/3 cup of coffee with milk and 1 sugar	Orange tea
3/4 small oatmeal with brown sugar/ raisins/ cinnamon	Wheat toast with fried egg and 1 spam slice
1 bottle of water
	Snack 9:00AM
Lunch 12:00PM	1/2 cup of coffee with milk and 1 sugar
1 cup of pasta with yogurt vodka sauce  and spinach
small plate from Indian buffet with 3 pieces of spicy carrot,	Lunch: 12:00PM
mashed chickpeas, 1 slice of tandoori chicken, 3 pieces of	Cup and a half of pasta with marinara and spinach
curry cauliflower	1 bite of office party cake-no frosting
1/2 liter of water	1 bottle of water
20 minutes of walking following	20 minutes of walking following
Snack 1:30PM	Snack: 1:45PM
Small side salad of spinach, brussel sprouts, 2 pieces of chicken,	1/2 small green corn chili soup
raw red pepper pieces , and 1/2 egg white	2 bites of a multi grain roll
2:30PM	2:30PM
Bag of baked lays	1/2 small green corn chili soup (remainder)
1 bottle of water	4:00PM
3:00PM	Vanilla tea with milk - no sugar
Sensible sweets 25 calorie hot chocolate	4:30PM
	Bag of popcorn
6:00-8:00PM
Light rowing machine for 20 minutes	Dinner 7:30PM
Intense spin class 45 minutes	Fried lobster, 1/2 bowl rice, sautee vegetables
	1/2 small red bean soup and herbal tea
9:00PM
Cup and 1/2 of pasta with yogurt vodka sauce and spinach

Towards the end you may have noticed an increase in pasta intake. I actually ate this because I was trying to build energy for my work outs, and carbs is fuel you can burn.

In general I’m not a pasta fan, but I try to eat what is required to have a balanced diet, and what my body requires. I should eat wheat pasta, but I actually have tried it, and don’t love the taste…

In terms of cardio I will eat carbs (I’m not afraid, and it works!), weight lifting I will eat protein, recovery I will have dairy, protein, and carbs mixed.

I do not take vitamins ever, I don’t believe in them if your diet is varied enough.

I’ve noticed my complete lack of fruit this week…this is because most of the fruit in my market this week all looked terrible, but I will try to add more in next week.

I go grocery shopping 5 days a week, for random variation, and try to keep my vegetables fresh.

I drink water throughout the day but did not list it each time, bit repetitive.

My diet does take a slight nose dive on the weekends, but this is usually when I work out the most. I might have an occasional drink, or a basket of fries, but YOLO!

I took photos of everything I ate but none of it looked great on camera...if you like these sorts of posts I will attempt to present my food better.

Let me know!

Or bringing back Fitness Friday's which I like, but lack ideas on what to post without sounding like some preacher.

On that note, enjoy the weekend ladies!