Weekly Meal Plan-Experimenting With Food And Feelings

This week for me has been an experiment of how what I eat affects my body. I have not shared much about what I have been struggling with this past month but part of what I am trying to do to deal with it all is eat less inflammatory foods. You know, things like extra sugar, flour, processed food, potatoes, fried food, white rice, etc. And after looking at this weeks meals and seeing if what I have been avoiding this past month is helping my situation, I can assure myself I am on the right track.

First, I did not regulate my meals this week. I simply made what was easy and fast and we even threw in an extra night out(Monday) which is totally unusual for us. And then we did Chinese besides which is one of the worst cuisines to go out for ever.  Add in too many potatoes, too much pasta, and all this left me with all over pain and agony by Wednesday. However, I am happy to know that eating whole grains like farro instead of rice for instance is working for my body. Next week I plan to get back on track even though I fully intended to go off track this week to see what would happen. I also wanted to see how long it would take for my body to get rid of all this inflammatory food after eating it for a week. It was a good experiment and I am happy I did it. Just knowing that what I am doing by putting a bit more effort into what I prepare every week for our health and well being is so worth the pain I suffered through this week. So with that being said I will leave you with a look at what our meal plan was this past week.

Saturday: nachos

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Sunday: chicken and sundried tomato casserole

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Monday: grilled chicken brats, roasted carrots and potatoes

we went out for Chinese instead….because its Monday,because it was a bad day for both my hubby and son, because…..well, just because!

Tuesday: lemon shrimp with capers and spinach over pasta

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Wednesday: meatloaf burgers, corn and mashed potatoes (I had mine on farro since my pain level was enough by this time of the week)

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Thursday: leek, bacon, and eggs skillet (recipe coming soon)

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Friday: out

I am not by any means “cheffy” so to say, but I do pride myself on feeding my body only what it needs and likes. There is not much I eat without knowledge of what it can do for my insides. Food is medicine and for many of us its life, so why not feed our bodies the best we can.

 

 

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My Definition Of A Successful Week

Ahhh, the weekend is finally here in a few short hours. Anyone else just need a weekend….I sure do.

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This week I really changed things up in my schedule and it has brought me some great success. For one, I began working out in the early morning in our home gym before my daycare children arrive. Summers for me are exhausting to put it mildly and by nap time I am pooped out which is normally when I would have my first workout of the day….my second being after dinner in the evenings so my husband can join me. Well, lately I have been waking up sore and quite miserable…..especially after street walking the evening before for our normal 3 miles. So Tuesday when I woke up…..I felt like &$#@, and I said to myself,”Karen, you know how to fix this…go downstairs and stretch, move, and exercise!” So I did and let me tell you…..I felt amazing the remainder of the day. And since this was such a great feeling, I did this every morning the rest of the week and have decided to continue doing so. Moving my body is always the best medicine…..how could I forget that?

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Speaking of street walking…..I have been walking for well over 10 years now on a very regular basis for three miles minimum. This is how I began my weight loss journey way back when and this is still what brings me the most peace. However, the past three years or so it is also what brings me the most pain in my joints. Let’s face it, I am not getting any younger and my joints are telling me this every single day.  After Monday evenings walk with my husband I was miserable and said to him that I do believe my days of black top/concrete exercise are over. Facing reality for some is difficult…..for me it’s more about feeling better than anything. I can walk forever on dirt/crushed gravel and wooded trails but give me concrete and I would have to say no if its any great distance. At this stage of life it’s more about heart health, stress relief, and staying healthy…..not about mileage. And lets face it, even though the street is very convenient, close to home, and requires no driving to get to to exercise….trails are all around us and they offer so much more than just joint pounding pain on a hard surface. A great example would be this trail on Tuesday evening….exercise, wildlife, and veggies….who could ask for anything more.

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My entire week in exercise ended up being this:

Sunday: gym workout on the elliptical

Monday: 3 mile street walk, weights in our home gym

Tuesday: 2 mile trail walk, 30 minute recumbent bike and weights in our home gym

Wednesday: weights in our home gym, 30 minute recumbent bike at home

Thursday: weights in our home gym, cut the lawn

(***I love lawn cutting but rarely get the pleasure since I work later than the rest of my family and I can’t start our lawn mower on my own. Today I got done working early…so I jumped at this chance to cut the lawn)

Friday: weights in our home gym

All in all it was a successful week. Workouts were great, body feels good, food journal is looking good, and meals were mostly spent eaten outside on our porch…..which means summer is in full swing. We even had the pleasure of sushi one evening right after a big thunderstorm. If that don’t spell summer….I don’t know what does.

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What’s your definition of a successful week?

How have your workouts changed over the years?

Active Lifestyle+Age=Aches and Pains

You can eat right, exercise, and drink all the water you want but sometimes your body just says….ENOUGH! If you’ve been noticing on these weekly posts regarding what I have done for workouts each week I have been adding a lot more stretching to try an alleviate some aches and pains I have been having. Well, it’s not working and I came to the conclusion that maybe I just need to give my joints a break. More precisely, I need to give my knees and ankles a break. Yes, I know they have never been strong especially my ankles, but recently I have had a sore knee. It plagues me most when going up steps and seems very weak and unstable. So before I do real damage, which hopefully I have not already done, I made a deal that I would take it easy for a week and see what happens. I made this deal with myself Monday evening after my 3 mile walk when I was miserable after I finally arrived home. So here is a look at my easy exercise week….which was not so easy mentally but needed.

Sunday: 3 mile trail hike

Monday: home: 1 mile walk with my kiddos, full body weight workout and 3 mile evening walk

Tuesday: rest

Wednesday: upper body weights in laying/sitting position and rowing

Thursday: upper body weights and rowing+ 1.5 mile slow walk on level ground since my knee seemed to be feeling better today I thought I would give a slow walk a try. No pain during or after so I am hoping that it’s on the mend

Friday: rest

Saturday: gym: 30 minute elliptical

Not a week I was hoping for but it is what it is. I am trying to learn to listen to my body but at the same time I also know moving helps my body feel better. So it’s a double edge sword at times. In my heart I know walking on pavement, black top, and cement gives me pain. However, dirt trails are not always close by or time prevents me from making the trip to one so I settle for this alternative. Lately, with the snow and ice gone, I have been spending much more time on hard surfaces and I am hoping this is what is causing my joint issues. Time will tell…