Naples

5 Tips To Get Your Diet Back on Track After Vacation

While going on vacation is one of my favorite things, it can be the worst for staying on track with my fitness and nutrition goals. All the new restaurants (or old favorites when visiting a place you know), the general lack of a rigid structure that allows you to graze all day, etc. make it hard to stick to commitments around food and exercise.  Getting your diet back on track after vacation, is critical to ensure you meet your goals.

When I travel I am a little more laxed on my daily regimen, but I do my best to keep my workouts and nutrition in check. I prefer to rent an Airbnb or VRBO property, as it allows me to be able to do some sort of meal prep and eat a few meals at the house to help me stay on track with my nutrition goals (and, you can save a little bit of money by not eating out for every meal).

On our latest trip to Naples, Florida we took full advantage of hitting up our favorite spots.

We ate the world’s best tacos at Taqueria San Julian, donuts from Trackside, lights out Cuban food from Fernandez the Bull (Their coconut flan?! It’s probably a good thing I live on the other side of the country!), jalapeño wagyu burgers at Jimmy P’s, barbecue brisket and pulled pork from Mission BBQ, and the beloved ice cream & chocolate covered key lime pie from Sweet Melissa’s (which I may or may not dream about). 

We also had some really good meals at the house. We did steak and vegetables one night, I made my favorite egg white bake for multiple breakfast’s, and had some healthy snacks like fruits, veggies, and protein bars on hand. While we did an “ok” job of eating-in while on vacation, my body was definitely feeling the extra sugars, oils and sodium that it isn’t used to from all that processed food.

As we are coming into the vacation months and things are starting to open up more and more, I decided that I would share 5 tips to get back on track after vacation as many of you will probably be taking vacations soon too. These tips don’t apply to just vacations either, you can use these tips to get back on track at any time! 

5 Tips to Get Your Diet Back on Track After Vacation

1. Whatever You Do, DO NOT Weigh Yourself!

Look, if you are feeling gross, bloated and sluggish, you don’t need a scale to confirm it. Getting on that scale will more than likely put you in a bad mood and can trigger your behavior spiral out of control and send you into a binge (raise your hand if you have been here?! I know I have, which is why I’m choosing not to post my next weekly weigh in until this next Thursday, a whole week after we’ve been home from our trip). And, most of the “weight” you gain will be in the form of water weight anyway (unless it was like a five year vacation…) so why beat yourself up over it? Which leads us to our next tip… 

2. Don’t Be So Hard on Yourself

You DO NOT need to shock your body out of vacation mode or “work off” those maple donuts you ate. You DO NOT need to do five hour workout sessions all week to get back on track, or mentally abuse yourself with negative thoughts about how you should have done things differently. There is absolutely nothing positive that will come of this behavior. It happened, own it, accept it, even allow yourself love that you were able to have the experience and eat such tasty food and then move forward focusing on what is in front of you, not looking back at the “would have, could have, should have.” 

3. Increase Your Water Consumption 

Increasing the amount of water you drink when you return from your trip helps get your body back on track. There are soooo many benefits to increasing your water intake, starting with getting those kidney’s working and flushing out anything leftover from your vacay. This can help remove a lot of that sodium you are holding onto, as you replace it with better, healthier food and beverage choices. 

Water also helps you work off that “vacation fog” by increasing your energy and relieving fatigue. This allows you to get back into the swing of things faster. You can also work in some apple cider vinegar drinks (I love the Kevita Sparkling pro-biotic drinks! Meyer Lemon is my favorite!) to mix things up if you want.

4. Start/Continue Your Workout Plan

The best time to restart your fitness plan was yesterday. The second best time is today. So whether you are looking to engage in a new workout plan or pick up where you left off on your previous plan, getting back to the gym (or your home workout space) with a clear direction will help you get back into the habit and reach your goals much faster. Check out this stair workout plan, this abs/core workout plan, or this “back day” workout plan to give you an idea of where to start. 

5. Eat Real Food

I do not believe in extreme dieting, juice cleanses or crazy restrictive detoxes. Sure you can see immediate results from these, but they don’t last, and give you a false sense of what to expect as you stick to your nutrition strategy. When you get back, start eating real, whole unprocessed foods as quickly as possible. Don’t continue the “vacation eating” for weeks (Yes, I know, easier said than done). 

While spending a day doing food prep might be the last thing you want to do after sitting poolside all week, your body will thank you! If you find yourself dreading getting back into food prep, look for things that you can use that are already prepared for you that you can work into your eating (like those cooked rotisserie chickens at the store) until you get back into the swing of things.

I know that transition away from vacation mentality can feel like climbing a major mountain. But you can do it! Take a moment to remind yourself why you want to be living your healthiest strategy, and nurturing the habits that go along with that. Then, to borrow from a popular brand of our day, “Just do it”. Don’t overthink things. Don’t look back. Just sprint forward with your plan, take action. Then you will find that your vacation inflammation will correct itself in no time!

Anyway, that’s it for today! Talk to you soon.


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Get Your Diet Back on Track After Vacation Get Your Diet Back on Track After Vacation Get Your Diet Back on Track After Vacation Get Your Diet Back on Track After Vacation

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

Meal Plan

Meal plan for week 8: Comfort food!

Who’s hungry!?!? The meal plan for this week is loaded with comfort food. But like, 5 star restaurant comfort food without any guilt, whatsoever. Don’t be scared off by this next sentence: A few of the recipes will require a bit more time to prep. But, I promise, you’ll be so happy that you put in the time and effort to get these dishes prepared. Once they’re ready, you won’t have to think about what you’ll be eating for the next 6 days! The macronutrients are all lined up to provide you with a high protein, low carb approach.

Do you remember, last week, when I brought you and Lillie Biesinger together? Well, we’re hanging out with Lillie, again, this week. We’re making an adaptation of her zucchini lasagna (you won’t even miss the pasta!), and her Weeknight Bolognese (this is the recipe that takes the longest).

But seriously, take advantage of this free meal plan, that is sure to make your waistline shrink while still catering to your tastebuds!

Week 8 meal plan:

Click here to download this weeks meal plan

Serving sizes for this week:

This meal plan and grocery list is intended to feed one person through the whole week. The Weeknight Bolognese and Lasagna are the only recipes that provide a little bit extra to share (the lasagna only provides two extra servings, but the Bolognese might feed the whole fam one night and just you the rest of the week). So if you have extra mouths you are feeding with these same foods, plan accordingly.

Grocery items that might be easier to find online:

Lakanto Monkfruit Sweetener

Bone Broth Powder (There are a bunch of products out there. I find that this one tastes best. Plus, it’s low sodium, which is hard to come by in bone broth!)

4 oz storage containers and 8 oz storage containers.

Meal prep storage containers

Nutritional info for this week’s meal plan:

That’s it for today! Happy feasting!


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Meal Plan

Meal Plan – Week 6: Meet Lillie!

You know when you’ve got this new thing you’ve been doing, and you’re dying to tell your girlfriends all about it? Well, I’ve got one of those things that I’m dying to tell you all about! I’ve been spying, pretty closely, on this food blogger named Lillie Eats and Tells.

This gal, Lillie, has figured out exactly how to eat all the good food while counting macronutrients to lose weight. She has compiled three different cook books, all which divulge the macronutrient content of each of her recipes. She’s got a bunch of free recipes, online. But some of her other amazing goodness only comes in her cookbooks (which you can buy here).

Aside from following her on Instagram, and stalking her blog, I have never communicated with her. She isn’t paying me a dime to promote her products. But, as one of your besties, I feel it is my duty to make sure that you know about her. (Maybe one day she and I will be BFF’s and she’ll repay the shout out. Fingers crossed!)

Go ahead and open her story in a new tab so that you, too, can go and stalk her work after you finish reading this post! She is also on Facebook and Instagram.

I have already dabbled in some of her recipes, but this week, I’m going to work in some of these recipes from her website and cook book into my meal plan. These are three of my favorites, and I hope you enjoy them too.

New Additions

  • Cottage Cheese Chicken Salad
  • Zucchini Lasagna (I’m most excited about this one!)

Meal Plan – Week 6

Download this weeks meal plan by following this link

Grocery items that might be easier to find online:

Nutritional info for this week’s meal plan:

That’s all for today! Happy feasting!


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Meal Plan – Week 6

super bowl Sunday

Super Bowl Snacks or My Nutrition Goals? What Does a Girl Do?!

Football. Ugggghhhh. My hubby spent the first handful of our fifteen years of marriage attempting to teach me about football. The poor guy. One of his biggest passions is like a foreign language that I’ll never grasp. I’m just not wired to have any appreciation for the sport whatsoever. I think he’s made peace with it (I even fell asleep attending a Bronco’s game in person, once.) Even when our kids have played flag football, I can only pay attention when they’re in the game. And I’m sitting there praying they don’t get hurt, the whole time. It is what it is.

super bowl Sunday
Can you tell I really love football?

So it’s Super Bowl Sunday in a couple days. And while I may not give a flying lick (what a funny phrase!) about watching the game, I always appreciate the commercials. The best part of the Super Bowl is, hands down, the food! My plan is to do an intermittent fast on Sunday, and then have my weekly indulgence meal during the game. I’m pretty excited about that!

If you’re not due for your weekly indulgence meal, you can still maintain your weight loss nutrition strategy while enjoying some of the Super Bowl food. Here are some tips:

  • Respect serving sizes.
  • Keep a food journal of everything you are eating. (I like the myfitnesspal app)
  • Fill 1/2 of your plate with veggies, 1/4 with protein, and the other 1/4 with side dishes.
  • Stop eating when your stomach is content, not stuffed.
  • Don’t continue to snack through the whole game.
  • When the food is finished, focus on enjoying the game and the company (Or the book you’re reading while everyone else enjoys the game)

I’ve compiled the following list of high protein/low carb foods that you can enjoy free of guilt:

chicken wings
tortilla chips, guacamole
deviled eggs

I hope you enjoy the game, and I hope that your favorite team wins! Enjoy the food, and savor the opportunity to apply self-control! You’ve got this!

Talk to you soon!


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super bowl Sunday

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