Meal Planning From a 3000 ft View
I have read a COUNTLESS number of books and research about food and it's impact on your body. As I'm sitting here looking at my bookshelf, to name just a few...
I will go into these books and some of the information that was very INFLUENTIAL IN MY JOURNEY, later this week. Based off of the reading that I have done and my understanding of how food is ever present in our lives, I have made a decision around how individuals need to approach their "diet" as having four criteria:
Foods need to provide the nutrients to satisfy physiological needs.
Foods need to create a positive emotional/psychological response.
Foods need to have a positive impact on hormones by managing insulin response.
Foods need to lead to satiety and not deprivation.
In summary, eat foods that manage hormone responses and provide all nutrients necessary to conquer all that life has in store for you, leaving you feeling satisfied but not bloated and regretting your decisions. No one (that I have ever met) ever regretted eating too much grilled salmon and asparagus... but people often regret eating too much cake and ice cream or pizza and fried chicken wings.
When I put together a weekly food plan, I like to work off this approved foods list that I have created (see below). I feel that it is not too restrictive and that I can easily create a plan with some very satisfying meals that will all work in concert as I am working towards my goals. If I had to say that I follow any type of "diet" I would say that I align closely with The South Beach and Glycemic Index Diets. I really try to watch my sugar and carbohydrate intake. I try to pull most of my carbohydrates from low glycemic fruits, vegetables and grains. I love chocolate these days and like something sweet after dinner and almost every day I allow myself an ounce of some very dark chocolate.
I also like to reference this website that spells out, with colorful pictures, appropriate foods and serving sizes that are in compliance with "The South Beach Diet" food plan. When you see all of the different meats and vegetables that are out there for you to choose from, it helps to create interesting meals.
South Beach Diet Food List
LIFE HACKS: I am also a working mom with very little time and energy on my hands to prepare complex meals. Can I just say, God bless the developers of Pinterest!?? I have saved countless recipes to Pinterest that I can run to at a moments notice when I am trying to pull something together for the family. I like for my meals to either contain the least number of ingredients possible or to be something that I can prep at the beginning of the week and eat on throughout the week. I also like to use ingredients that can be cross referenced in other recipes throughout the week. One night we may have roasted asparagus with rice and grilled chicken thighs and the next night we may have a spinach salad with asparagus, roasted potatoes, salmon and an over easy egg. This kind of planning helps to prevent waste!
My workout plan for this week:
MONDAY: Peloton (45 MIN) + CHEST AND BACK
TUESDAY: RUN (5+ MILES) AND CORE (10 MINUTES)
WEDNESDAY: HIIT INTERVALS (TOTAL BODY)
THURSDAY: PELOTON (30 MINUTE) + SQUATS/LUNGES (LEG DAY)
FRIDAY: RUN (5+ MILES) + 80 PUSH UPS/PULL UPS
SATURDAY: RUN (4 MILES) + CORE/UPPER BODY
SUNDAY: HIIT WORKOUT
EAT TO LIVE.
-IV