Bioelectrical Impedance

Week 12 Weigh In: I’ve Made it Three Months!

I remember at the beginning of this weight loss journey feeling like it was going to be a really daunting mountain to climb. I knew that the time was going to pass anyway, so I wanted to make sure that my actions aligned with my goals over the process of time. But at the beginning, three months really seemed far away! The change that I anticipated achieving seemed so far out of reach. But I was willing to push ahead regardless of the bleak outlook.

And now in retrospect, the time has flown by! Three months has already come and gone! The most empowering thing is to be able to see that I had it in me to change my habits, mindset, and fixed beliefs about what I could and couldn’t do.

weight loss

I wish that I could just hand this feeling over to everyone beginning their own weight loss journey, but unfortunately confidence in your abilities can only be accrued in your own personal process. It’s simply a matter of continuing to place one foot in front of the other. But it CAN be done, regardless of the temptation to veer off course. Even if you do veer off course, you quickly find your course correction. That is how you win at this weight loss game! (And believe me, I’ve veered time and time again in the last three months!

Anyway, check out how far I’ve come in the last three months!

End of Week 12 Before and After Pictures:

Maybe I’m weird in thinking this, but stretch marks actually look kind of cool! Also, I kind of have an “inny” arm pit, now! That’s fun, right!? I didn’t have and “inny” armpit when I started this adventure, three months ago!

Week 12 Food Journal:

This last week has felt a little more challenging in regards to eating. I had gone three weeks without an indulgence meal, which felt awesome. It also seemed to make a huge difference in the acceleration of my progress. Since there’s no need to fix what isn’t broken, my indulgence meal on Friday looked exactly the same as almost every other indulgence meal in the last three months: Cava and Crumbl cookies (A girl loves what a girl loves!)!

The difficulty, this past week, came from a couple days of travel, mingled with Crumbl cookies that remained on the counter days after the indulgence meal was past. I always seem to find it really difficult to bounce back from the indulgence meal: permissiveness one meal, and then re-embracing the strict strategy mindset immediately after. Not to be overly dramatic or anything, but It feels kind of cruel to myself to say “yes” one minute, and “no” the next.

It’s all about reshaping my thoughts to see the indulgence meal for what it is, a reset, a quick break, a single circumstance treat.

I need to recognize the quick jump back into strategic eating as the course I WANT to take in order to succeed at my goals. But I’m human, and there’s still so much a part of me that would be quite happy with buying the party size box of cookies and eating them all myself…in one sitting… But don’t worry. I didn’t do that. I did however allow for a quarter, or a half of a cookie for the following few days after the indulgence meal.

Most of the days ended too uncomfortably close to my maintenance calorie target. I knew that I needed to reset, so I ended this week with a 38 hour intermittent fast. That always helps me to shed the sugar cravings, as well as reseting my focus on the course of eating which will lead me to success.

Anyway, here’s one of my food journal entries from this last week.

I chose Saturday, March 20th to share here, because it was one of the most “normal” days of eating. The rest can be found at the bottom of this post.

Week 12 Bioelectrical Impedance Results:

I’m starting to see a pattern with my Bioelectrical Impedance readings. Do you remember back in week 4 and week 8 when my weight didn’t change much, but everything else (body water, dry lean mass, body fat mass, muscle mass, and Body fat percentage) changed drastically, but then went back to a more realistically gradual pace the following week? Do you remember how I chalked it up to the machine’s 4 percent margin of error? I’m beginning to wonder if, maybe, I’ve been at a certain point in my menstrual cycle on week 4, 8, and 12, where water weight increases and all the rest of the readings are confused?

Back in December of 2019, I had a hysterectomy, so I no longer have periods. Because of this, I don’t know exactly where I would be in my menstrual cycle (if I still had periods). I do still ovulate and get a tiny bit crampy and irritable, so I know the cycle still exists; but I don’t know if this current theory could be legit, or if I need to do more research to find out why these results have been wonky every 4 weeks. Anyway, enough of this girl stuff talk. As I did in weeks 5 and 9, next week I’ll compare both this week’s and next week’s results in the post.

But let’s talk about this week. My weight still decreased by almost a pound. And that was even with my less than perfect food consumption!

Check it out:

My total body weight: 128.1 lbs. (Decrease of 0.9 pounds since last week, and a total decrease of 14.8 lbs. since start date).

Breaking my total body weight down into different categories of body composition:

  • Total Body water: 78.1 lbs (Increase of 2 lbs. since last week. Total of 0.2 lbs. decrease since start date).
  • Dry lean mass: 28.2 lbs. (Increase of 0.6 lbs. since last week. Decrease of 0.3 lbs. since first weigh in. Remember that this includes muscle, organs, and bone minus any fluid)
  • Body fat mass: 21.2 lbs. (This was a 3.5 lb. decrease from last week. Total of 14.3 lbs. of fat lost since start date!)
  • Skeletal muscle mass: 60 lbs (Increase of 1.8 lbs. from last week. Exact same as first assessment).
  • BMI: 22 (Decrease of 0.1 from last week. Total decrease of BMI is 2.5 since start date)
  • Body fat percentage: 16.6% (This decreased by 2.6% from last week. Total of 8.2% decrease in body fat percentage since start date.)
  • Basal Metabolic Rate (BMR): 1417 calories (This decreased by 33 calories.)
  • Total Daily Energy Expenditure (TDEE): 2187 calories
  • Calorie target range for weight loss: 1560 calories (I’m keeping this target range the same, but allowing for a couple hundred extra calories to be consumed if I find that I’m more active than could be considered moderate.)

For more info on Bioelectrical Impedance, check out this link here.

Week 12 Measuring tape results:

  • Right calf (measured at widest part): 14 1/4 inches (Same last week, and down 2 1/2 inches from first measurement)
  • Right thigh (measured at widest part): 21 1/4 inches (Same as last week, and down 1 3/4 inches from first measurement)
  • Hips (measured at widest part): 37 inches (Same as last week, Down 6 inches from first measurement)
  • Butt (measured at widest part): 36 3/8 inches (Down 3/8 since last week. Down 3 inches from first measurement.)
  • Right below my muffin top: 33 1/2 inches (Same as last week, and down 2 3/8 inches from first measurement)
  • Waistline (measured across belly button): 31 1/4 inches (Down 1/2 inch from last week, and down 4 inches from first measurement)
  • Chest (measured at widest part): 36 5/8 inches (Same as last week. Down 11/8 inch from first measurement.)
  • Shoulders (measured at widest part): 39 7/8 inches (Same as last week. Down 5/8 inch from first measurement)
  • Biceps: (measured at widest part): 10 7/8 inches (Same as last week, and down 5/8 inch from first measurement).

It’s pretty weird how one week one area will decrease while other areas don’t budge, then the next week a different area shrinks drastically while previous week’s progress areas don’t change. That has been the case through this whole three months process.

This is what my workouts looked like:

Summary:

I believe that the scale weight is accurate. I saw some more decreases with the tape measure. But I am not sure how much stock to place on the bioelectrical impedance readings…

As in times past, I want to emphasize that perfection is not a requirement for weight loss success. If you look close at my food journals, you’ll see how much I veered from the “perfect” plan. All that matters is that I stayed the course. I used strategies to fight a little bit harder after the days where I was a little bit more “loose” with my food choices. Sometimes we have to do that. We shouldn’t be obsessive, because that is an unhealthy extreme. But when fighting for our desired outcomes, there are times and seasons where we need to “rein it in” a little tighter.

I’m happy with my trajectory. I’m eager to tell the world that you, too, can accomplish your own weight loss mountains. I know you can!

That’s it for now. Talk to you soon!


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Food Journal Entries From the Rest of The Week:

Friday, March 19:

Indulgence meal day. I only tracked my food in the first part of the day. I can assure you the rest of the day was liberating, delicious, and a bit rebellious because it turned into far more than the one indulgence meal! No regrets!

Sunday, March 21:

Monday, March 22:

Tuesday, March 23:

Wednesday, March 24:

This was the day that I fasted the whole day (beginning at 9:00 pm the day before, and ending at 11:00 am the day after, 38 hours total).

Bioelectrical Impedance Bioelectrical Impedance Bioelectrical Impedance Bioelectrical Impedance Bioelectrical Impedance Bioelectrical Impedance

Thursday, March 25

Keto Friendly Taco

Meal Plan: Taco’s, Cheeseburger’s and Chocolate Muffins! Oh My!

This week’s meal plan is quite possibly my favorite meal plan from this whole journey, thus far! I have been so excited for every single meal, and none of them can be categorized as “meh”! I don’t want to give too much away, but we’re talking all your favorites with this week’s meal plan: If you’re on your weight loss journey but have missed cheeseburgers, this week’s meal plan is sure to satisfy that craving! Also guilt free tacos which are completely waistline friendly. You even get a sweet morning treat in the form of a chocolate muffin! You’ll be starting your day with a crustless quiche, which is loaded with flavor!

Are you ready to fall in love with a tortilla?!

While this weeks tacos come with a delicious recipe to make your own high fiber, keto friendly tortilla… it also comes with a lot of work. I would compare it a bit to the process of making homemade bread. If you love some quality time in the kitchen putting the mixer, rolling pin, and griddle to use, then this recipe is right up your alley. That said, if you are like me and you would rather leave the tortilla making to someone else, there is a product that I have absolutely fallen in love with: The 1 carb wholegrain tortilla from Mr. Tortilla. I’m hoping to get a discount code to pass along your way. I’ll be sure to update this, if I can nail that down! I literally dream about adding these to as many meals as possible because they are so delicious.

The 1 carb tortillas are everything you’ve ever dreamed of in the perfect tortilla while on your weight loss journey. Not only are they full of flavor and mega low in carbs (3 grams total carbs/1 gram net carb), they’re also only 15 calories, which means that you could eat 4 of their tortillas to just one of the tortillas in this meal plan. I’m 1000% not offended if you opt to buy the Mr Tortillas instead of making them with the recipe provided! I promise they’re not paying me to say any of this. I just love them enough to pass the scoop on to all my besties who decided to pop in to read this meal plan blog post! The only downfall is having to wait for shipping!

Enough talk… Who’s Hungry?

Meal plan, Keto Friendly Tortilla, Keto Friendly Taco

All of the meals are intended to feed one person for 6 days. A couple of the recipes will provide a few extra servings for you to either share with a loved one or freeze for a later use.

Grocery items that might be easier to find online:

Nutritional info for this week’s meal plan:

Here’s the nutrition info if you make your own tortillas from the recipe provided:

Here’s the nutrition info if you decided to buy the tortillas online from Mr. Tortilla.

That’s it for today! Happy feasting!


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Keto Friendly Taco Keto Friendly Taco Keto Friendly Taco Keto Friendly Taco

Fat Baby

“Because I’m Fat…”

As a mom, I’m always working to be so careful about my own weight loss in hopes that I’m reflecting a good example to my kids, rather than a bad one. I’m cautious to say things like, “I’m choosing not to eat (insert food item here) because it won’t help me to feel good.” “I’m working on losing weight so that I feel better.” I NEVER say things like “I’m fat, I need to lose weight.” And I am always hoping that my love for exercise is evident, and that the kids can see I am consistent simply because it helps me feel good. I never ever comment on my kid’s sizes (except for the awesome moments when they decide to flex their child sized muscles looking for a little stroke to their ego).

Children's Muscles

I compliment them for their efforts to take care of themselves, and never point out flaws in their lack of exercise and I work to help them recognize a need for balanced meals with all food groups, loaded with nourishment (And yes, I do comment when they’ve had too much sugar.) But I don’t inflict diet strategies on them.

But even with all of that, my twelve year old came to me the other night telling me that he wants to do a low carb approach, again. He took on a low carb eating approach in the summer, all on his own, and ended up losing about 15 pounds. Since then he’s gone back to his old habits of eating whatever sounds good. I asked him why he wants to do this again, and his response was “Because I’m fat.”

Now, if my eyes were capable of shedding tears, I would have cried a river here. But, crying doesn’t come easy for me. I can assure you that my heart was breaking for the kid. As someone who has been way too weight conscious my whole life, I sincerely wish my kids could avoid carrying the weight of caring about if they were fat or not.

What is a mom to do?

This has had my head spinning on all the ways I need to be better at helping him. How can I help him learn to love himself? How can I help him recognize that although he might be carrying more weight than he would like, he shouldn’t ever classify himself as fat? What can I do to help him learn to see his own self-worth? How can I help him recognize the fine line between him being completely enough, and also the importance of working on self-improvement? How do I teach my child to love and take care of his body, but not feel a need to have it look a certain way? What do you do, when you feel your example to your kids isn’t enough?

I’m torn. I know that eating strategically places our body in an environment where we do have more energy to take on more active endeavors. Mindfully eating the healthiest things helps us to avoid some of the pitfalls that come with overweight and obese body compositions. Eating the right type of nourishment naturally provides us with slimmer bodies. This might be a controversial thought, but this can also lead us to feel better in our own skin and feel more self-confidence.

Seeking Answers

seeking answers

I definitely don’t want my child to want to lose weight because he think he’s fat. But I do want to help him learn the right kind of motivators which will help him love and respect the healthiest habits.

Since I don’t have all the answers, and we often learn best from others, I’d love to hear your perspective and wisdom. How do you set the example for your kids? From your vantage point, how do we raise our kids to be able to recognize the goodness and beauty in themselves? How do we help them gain the healthiest habits, while avoiding the unnecessary pressures that come with comparing their body composition with others? What have you done to encourage them to work to be the best version of themselves, but also help them feel good about who they are now? How do you go about your own weight loss efforts without projecting onto your kids?

Please leave a comment, below, and let’s all gain wisdom together! Talk to you soon!


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weigh in, woman girl fitness

Week 5 Weigh In: Perfection is NOT Required For Success!

This was one of those weeks where I tricked myself into thinking that absolutely no progress has been made. I knew that I had veered from my plan, just enough that it could have potentially effected my weekly results. My food intake has been less than perfect, and my exercise has seemed to be slightly lesser quality.

With my workouts, I’ve felt a bit less energy than normal, requiring myself continued self-pep talks to keep it up. But this can happen when we are in a caloric deficit state. Eating less means that we might be utilizing all of our food energy in other body processes. That’s ok, because the body is so smart, and adapts to the environment that we place it in. As I continue to strive to take in the most nutrient dense foods, my energy levels should balance out, and I’ll find myself dragging a little bit less.

Let’s get to this week’s results.

End of Week 5: Before and After Pictures

Week 5 Food Journal:

Here’s the log for today’s food intake. Today is one of the only few days, this week that I actually followed my meal plan. The rest of the week’s food journal entries will be at the bottom. As always, I don’t always eat the food in the order that I logged them in. (Who has time for such nit-pickiness? Not me!)

This week’s food intake was a bit all over the place. I had a couple days where my calories ended around my Total Daily Energy Expenditure (TDEE), or maintenance range. There were a couple days where I did an intermittent fast as well. I feel like I had a whole bunch of mini unplanned indulgences between the bites of the Bloomin’ onion and bread from Outback Steakhouse, crackers, and homemade Mac and cheese. Mostly, I just didn’t really follow my meal plan, even with all of the food prep that I did. So the rest of the time, I was doing a bit more “winging it” by eating strategic foods, but not in the order that was planned. I’ve also caught myself drinking Diet Mtn. Dew almost daily for the last handful of days.

What the heck!?!? Haven’t I learned enough by now to know that my body doesn’t respond well to either diet soda or caffeine? When will I even learn? Today, I’m fighting the headaches, for sure!

I’m trying to decide if there was a trigger to my more rebellious eating, or a psychological reason for indulging a little bit extra. I can’t decipher anything huge. But I have recognized moments of missing my old life where I didn’t think about what I was eating (I know, totally destructive line of thought). I’ve allowed that thinking to escalate, and have recognized times when I was feeling like I was in food prison. Even with really good, strategic, food to eat all prepped and ready in the fridge. I’ve also recognized myself wanting to eat when I am feeling bored or overwhelmed.

I need to revisit my why’s for taking on this journey, and allow myself to love the process of following the rules which I know will lead me to my end goal. I need to stop allowing myself tiny tastes of the unplanned foods and need to recommit to following the meal plan, and not veering off course. Since nutrition is the largest piece of the weight loss puzzle, I need to give the rules the respect that they deserve. Time to let go of my- in the moment- wants!

But even with all of the areas I feel like I could have done better this week, progress still happened!

Week 5 bioelectrical impedance assessment results

Do you remember last week when I found myself a little bit shocked by the drastic muscle gain and fat loss? Do you remember how I questioned if my results fell within the 4% margin of error that can take place when using a bioelectrical impedance assessment machine? After this morning’s weigh in, I’m pretty convinced that was the case. Today’s progress falls much more in line with progress from Week 3 rather than Week 4. I’ll show you a comparison of both weeks in the results below. I mean, my eating and exercise were off, but really not by much.

My total body weight: 135.8 lbs (Down .7 lbs from the last two weeks, remember my weight was the same the last two weeks. Total of 7.1 lb. lost since start date).

Breaking my total body weight down into different categories of body composition

  • Total Body water: 78.7 lb. (Decrease of 3.1 pounds since last week, but increase of 1.6 lbs if we are comparing this week to week three. Total of 0.4 lb. increase since start date).
  • Dry lean mass: 29.1 lb. (Decrease of 0.9 lbs. since last week, but increase of .3 lb. if we are comparing this week to week three. Dry lean mass is the exact same this week as it was in my first weigh in. Remember that this includes muscle, organs, and bone minus any fluid)
  • Body fat mass: 28 lb. (This was a 3.3 lb. increase from last week, and 2.6 lb. decrease comparing this week to week three. Total of 7.5 lb. of fat lost since start date!)
  • Skeletal muscle mass: 60.4 lb. (Decrease of 2.2 lb. from last week, and increase of 1.1 lb. muscle compared to week three. Total of 0.4 lb. increase in muscle since start date)
  • BMI: 23.3 (Decrease of 0.1 in the last two weeks. Total BMI decrease of 1.2 since start date)
  • Body fat percentage: 20.5% (This increased by 2.4% from last week, and decreased by 2% compared to week three. Total of 4.3% decrease in body fat percentage since start date.)
  • Basal Metabolic Rate (BMR): 1427 calories (This decreased by 38 calories.)
  • Total Daily Energy Expenditure (TDEE): 2214 calories (Because my BMR decreased, this number decreased by 53 calories from last week)
  • Calorie target range for weight loss: 1560 calories (I’m keeping this target range the same)

Week 5 measuring tape results:

  • Right calf (measured at widest part): 14 3/8 inches (Same as last week, and down 3/8 inch from first measurement)
  • Right thigh (measured at widest part): 22 3/8 inches (Down 1/8 inch from last week, and down 5/8 inch from first measurement)
  • Hips (measured at widest part): 38 1/2 inches (Down 1/4 inch from last week, Down 4 1/2 inches from first measurement)
  • Butt (measured at widest part): 37 5/8 inches (Down 1/8 inch from last week. Down 1 3/4 inch from first measurement.)
  • Right below my muffin top: 34 3/4 inches (Down 1/4 inch from last week, and down 1 1/8 inch from first measurement)
  • Waistline (measured across belly button): 33 5/8 inches (Down 3/8 inch from last week, and down 1 5/8 inch from first measurement)
  • Chest (measured at widest part): 36 3/4 inches (Down 1/4 inch from last week. Down 1 inch from first measurement.)
  • Shoulders (measured at widest part): 40 inches (Down 1/8 inch from last week. Down 1/2 inch from first measurement)
  • Biceps: (measured at widest part): 11 1/4 inches (Same as last week, and 1/4 inch from first measurement).

This is what my workouts looked like:

Summary

I’m feeling much better about this week’s results after comparing all the numbers to both last week and the week before. If we compare to last week, it looks like I did a terrible job with my efforts. But if we compare to the week before, it looks like my progress is right on track with my efforts. I think the moral of the story is that perfection isn’t required in order to succeed at weight loss. We succeed through consistent effort. Even our tiny tastes of food, here and there, are okay when the rest of our actions are about 90% consistent with the rules around weight loss.

Thanks for sticking with me through this journey. Can’t wait to see what next week brings! Talk to you soon!


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Here are the food logs from the rest of my week:

Friday, January 29

Saturday, January 30

Sunday, January 31

Monday, February 1

Tuesday, February 2

Wednesday, February 3

Meal Plan

Meal Plan #5: Some Delicious Meals are in Your Future!

You guys, I just want to eat really delicious food. That’s all! Now that the indulgence meal is becoming a regular part of my weight loss journey, I need to ensure that the meals the rest of the week are just as exciting! The meal plan for week 5 came together as a labor of love as I pulled some of my favorite recipes, and made all of the macronutrient and calorie numbers align just right. I definitely don’t want to obsess over the numbers as I’m working through this process, so these meal plans become really important. I spend a handful of hours on one day to get the numbers to align with the mouth watering food, spend a handful of hours the next day to do all of my food prep. Then the rest of the week, I can think about everything but what I’m going to eat. I’m working to make this as seamless as possible for myself, and for you if you’re also working on shedding your own “last fifteen pounds”.

The macronutrient and calorie targets for this week are the same as last week. Please remember, if you do more exercise than 5 days a week for about 45 minutes, you will likely need to be consuming a few hundred calories more than I have listed in this meal plan (yes, even to lose weight). If you exercise less than 3 days a week, you might need to decrease the quantity of food from what is in this meal plan. Just note that women generally should be consuming more than 1200 calories per day, even in weight loss mode.

Meal Plan

This meal plan will contain another muffin recipe, which I’ve worked to significantly improve from last week’s muffin recipe. You’ll also get to enjoy some garlic chicken zoodles, a loaded veggie soup, and a cheeseburger casserole! On the plan, the recipe listed for the muffins, veggie soup, and cheeseburger casserole make enough to last you the whole week. For the other meals on the plan, you’ll have to multiply everything by 6 days in your meal prepping.

Grocery List

This grocery list and recipes on the meal plan only account for one person for the week. If you have others with whom you’ll be sharing with, you’ll need to factor that in and increase the meal plan accordingly.

*A couple notes:

  • The recipe for the Loaded Veggie Soup calls for 1- 28 oz can of low sodium diced tomatoes. This was accidentally left off of the grocery list. So don’t forget to pick that up too!
  • Brussel sprouts were accidentally added to the grocery list. You do not need to buy them, this week. They are not included in the meal plan. If you are like me, and did buy them, then just add a cup or two of them to your veggie soup. Or find a different occasion to make Brussel sprouts.

These items might be easier to find or less expensive online:

Monkfruit Sweetener

Bone broth powder

This is the lowest priced cassava flour (But this one gives you more for your money).

Almond flour

Avocado oil

Regular sized cupcake pan

Nutritional info for this week’s meal plan:

You might notice that the saturated fat, sodium, and cholesterol are actually pretty high up there for this plan. If that makes you uncomfortable, then exchange some of the animal fat (egg yolk, butter, heavy whipping cream) for an unsaturated fat (avocado oil, nuts, seeds, etc.). Cashew milk can be used in place of the heavy whipping cream in the cheeseburger casserole. I make that exact substitution all the time, and it works great. Be sure to look for no sodium or low sodium on the grocery items you’ll be picking up!

That’s it for today! Happy feasting!


Pair your eating with this weeks workout plan (Click Here)!


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colorful doughnuts

My First Indulgence Meal

We made it! Here we are, at the end of week three. And you know what that means!?!? Indulgence meal!!!

I was texting Adam (my hubby) earlier in the day, yesterday, telling him of the places we would be stopping to pick up food for date night/indulgence meal night. His response, “I’m not sure which you are more excited for. Date night with me, or Crumbl and Cava!” (Don’t worry, I told him that date night with him outranked the indulgent food that I was really really excited to eat)! I don’t blame the guy for wondering though… My upcoming indulgence meal has occupied a dominant amount of my thoughts in the last few days. And the outcome was just as fantastic as the anticipation! (But don’t worry, the evening out with him was even better!)

Cava and Crumbl. I know I’ve already talked about Crumbl (multiple times) in these posts. But do you know about Cava? Holy Moly! Think Mediterranean food with a Chipotle-esque concept. (Walk through the line, pick which ingredients you want to walk away with). They have about 80 stores throughout 13 different states in the US. We figured out, last night, that we’ve already spent around $250 on Cava since our Highlands Ranch location opened this last spring (maybe that’s not something I should fess up to?).

Anyway, Cava has these “greens and grains” bowls that have come to be something I can’t live without. I have probably thought about this food, almost daily since I first tried it! Without fail, I always choose the “super greens” (kale, brussels sprouts, chicory, and broccoli), a mix of brown rice and black lentils, 2 scoops of tziki sauce, 1 scoop of hummus, double servings of chicken (to make the bowl last for two meals, it really is a ton of food!), cucumbers, tomato and cucumber salsa, tomato and onion, (yes, they do have a variety of options that include tomatoes and cucumbers), kalamata olives, a yogurt dill sauce and almost the most important addition: the pita crisps on top.

Cava, Indulgence meal
How it started

Cava
How it’s going

While enjoying this delicious spread, Adam asked, “If this is such a healthy meal, what makes it indulgent?” I told him, if I were going to be picking up food from there on a day that wasn’t a planned indulgence day, the bowl would be much more simple. It would only include the veggies, chicken, maybe a half serving of black lentils (because I absolutely love those!), and only 1 scoop of the tzatziki sauce. Since it was a planned indulgence meal, I wanted all of the goodness, especially the pita crisps up top. The good news is that it is absolutely a place where I can still order a dish, with modifications, to help me in the process of weight loss.

So Cava was the first round of the indulgence meal. Since we are heavily laden in a COVID world, and Cava isn’t one of the local restaurants which have been approved for indoor dining, Adam and I enjoyed a moonlit meal from the car in the parking lot (talk about romantic!). But hey, when the oldest child is geared up to be the babysitter, you take full opportunity to spend even a few minutes away, right!?

Before picking up Cava, we picked up our online order of Crumbl. I did this to ensure this meal could all happen within the designated hour long time frame. Since this is me we’re talking about, I couldn’t miss out on an opportunity for a few tastes of one other item which has been screaming at me from the beginning of this adventure. I had a pan of cinnamon rolls all prepared for when we came home with the cookies.

Cookie
Is this Heaven? No, it’s Crumbl!

Don’t worry! Binge eater Amy stayed locked up nice and tight, last night. I did allow myself to eat a little more of the Cava bowl than I typically do, leaving just enough of the protein, veggies, grains, and one scoop of sauce to be an appropriate mini meal for another day. With the cookies, we cut them up into 6 pieces. I took 1 corner of each of those cookie flavors. As I bit into each individual flavor, I made the decision in that first bite if it would be worth it to eat the whole piece, or leave the rest on my plate. There were only two flavors that I really wanted to eat the whole thing: The Biscoff cookie (Holy smokes! This one is going down as a favorite Crumbl cookie flavor!), and the chocolate chip cookie. The other flavors were just kind of “meh”, so I intentionally chose to not finish them. I also picked out the smallest cinnamon roll in the pan. Because I was on the brink of having too much food, I even left some of that on my plate!

Cinnamon Roll
cookie

Now, this is probably the most important part of this whole post. Since I’ve had three solid weeks of eating non processed, no added sugar, no simple carbs, etc. It was within 20 minutes of eating my Cava bowl that the bloating and gassy tummy set in (TMI? Reminder: I promised full transparency). Sure it was healthy food, but the combination of pita crisps, extra sauces and grains put my digestive system in overdrive. Although I didn’t eat until I was sick, I was able to observe that the types of food I allowed myself in quantities larger than usual aren’t the types or quantities of foods we function best on. It’s way more work, and way harder on the body, when we consume these types of indulgent foods. We just might not realize it when our body is so used to constantly working as hard as it is to digest the excess less strategic foods.

Don’t get me wrong, the indulgent meal actually does more for us than just giving us a break from the boring weight loss food. It helps to reset our hunger hormones. It gives us a psychological break from the rigidity of following rules, it acts as a reward for going a certain period of time with sticking to your plan. It teaches you to respect the rules of weight loss. Lastly, it helps you to recognize the progress you make in the way that the non-strategic foods make you feel.

If you want some science backed reasons in favor the indulgence meals read these two articles: https://legionathletics.com/science-backed-reasons-why-you-should-have-cheat-meals/ and https://greatist.com/health/cheat-days-explained#physical-effects.

Overall, I am giving this indulgent meal experience a 10 out of 10! It served all the right purposes. I felt like I kept myself reigned in, and it provided a much needed date night with the hubs! Coming back from the indulgent meal feels hard! I already had to stop myself after eating about 1/8 of a leftover cinnamon roll. There’s a special kind of challenge in allowing myself to be liberal in my food intake one meal, and then reigning it all in back to a strictly strategic mindset the next. I can do this! I’ll just be giving myself a million little pep talks to not eat even one more taste of the remaining cinnamon rolls and cookies left on the counter! I’ve got this!

That’s a wrap! Talk to you soon!

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