Tag Archives: holiday diet

Holiday Diet Details: Results


The year of 2018 has begun, and along with it, many New Years Resolutions. I’m not a huge fan of resolutions in general, though I do have several goals for the blog in the coming year. Also, this year I sort of did things backwards… I started a diet & exercise plan before the holidays, with the intention of loosening up once January started! I know, crazy, right?

This is the post of the original plan
Here’s how I was doing after 2 weeks


And this is the story of how it all turned out.

The 7 weeks of the plan were definitely a bit of a roller coaster. I had all the predictable pitfalls and slip-ups: too much wine during girls’ weekend, more than zero cookies, a lot of grazing over the Thanksgiving holiday (compounded by not-so-healthy travel snacking during the 10-hours drive both ways), and Christmas temptations galore.

But the good news is, every time I just couldn’t stop myself from shoving that sugary/carby thing I knew I shouldn’t have into my mouth, I just acknowledged it and moved on.

The whole purpose of this diet started out as a silly joke challenge, because we were going on a Christmas week cruise. And also both my husband and myself were turning 30 the same week! So I said I wanted to look and feel my very best, as I was sure lots of photos were going to be taken (I was right), and you always gain weight on a cruise (also right). We were going to Turks & Caicos, Puerto Rico, the Virgin Islands, and Bahamas. That meant lots of sun, sand, sea, and bathing suits!

Me enjoying the crystal clear water and white sand beaches of the Caribbean!

So I cleaned up my diet, started tracking actual portion sizes to limit calorie intake, and ramped up my physical exercise. It was slow going, but by week 5 I was feeling the looseness of my pants and began getting actual comments on how I looked like I’d lost some weight from coworkers.

Conveniently, during the final pre-cruise-crucial-week of mega clean eating and restriction, the hubs had to go on a week-long work trip. Yearly reviews were due, a big project needed worked on, and the office holiday party were all happening and required his IRL presence (he works remotely, lucky duck!).

So good news for him, he didn’t have to smell broccoli and brussels sprouts all week, and good news for me, I didn’t have the temptation of his burritoes and beer around!

Workout Plan Results

  • Week 3-4 (Nov 17 – 30):
    • Daily – 20-30 minutes of yoga, 20-30 minute walk
    • MWFSat (or 4x/week) – body weight workout video or run
    Week 5-7 (Dec 1 – 22):
    • Daily – 30-45 minutes of yoga, 30-45 minute walk
    • 6 days/week – body weight workout video or run


I would say that I did stick with daily yoga about 80% of the time, but I found that 10-20 minutes was about my daily maximum. Except on weekends when I didn’t have a time crunch to leave the house, a 30 minutes long yoga video just felt like too much. A couple days I did a longer one at night, but in the mornings I can now say that I can stick with it, but about 20 minutes is my maximum.

Walking/getting enough steps every day was easier, because I have a job where I have to walk long distances occasionally (by that I mean cross a street and down 2 blocks). I also made a conscious effort to take the longer way to places, to use the bathroom a floor or 2 down from me, take the stairs rather than the elevator, and to stroll the long way to the parking garage.

Weekends continue to be my biggest struggle, especially now that it is so cold outside. Outdoor walks tend to be the only really active thing we do on weekends, and when it is 50, 40, 20 degrees, that ain’t happening. One night I got desperate enough that I stood up and just marched in place in the living room while watching a movie (yes, the whole hour and 26 minutes) and that seemed to do the trick! So maybe that will be my winter activity answer.

The cruise week was overall quite active, and I was proud of myself for going to the gym 3 times! On the days we were in port, there was a lot of walking, and even on the ship there is a lot of walking up and down stairs and doing laps around the decks. The 27th, which was our stop in Puerto Rico, is my new personal record! This is because I was up early, so I hit the gym for 60 minutes on the elliptical. I was at 10,000 steps by the time we got off the boat.

Once on land, we then proceeded to wander around town and shop, walked all the way to the coast, toured a 6-story old fort, and then walked back to town to sightsee some more. Hence nearly hitting 25 thousand steps in one day! It was a great day. Also, side note, if you’re ever in Puerto Rico, definitely get the coffee! The coffee was so amazing. I’m pumped to have brought about 4 pounds home. Oh, and try the pork and mofongo (plantain or yucca).

I also was able to stick to a 3x/week workout schedule thanks to YouTube and FitnessBlender.com. Working out in my own (warm) house whenever I want to works best for me. If you are the type of person who needs an instructor telling you what to do, or thrive on the competition with strangers next to you, by all means sign up for classes or go to a gym! Whatever works. For me, it is putting on my spandex, surfing through HIIT workouts until I see one that suits my fancy and time needs today, and hitting “play”.

Eating plan results

Food Plan

  • 3-5 meals per day, for a total of ~1000-1200 calories
  • Very limited carbohydrates
  • Daily green drink + vitamins
  • One cheat meal or snack/weekday, one per weekend
  • Only snacks allowed are green tea, raw whole fruits, raw veggies (RV) or steamed veggies (SV)
  • Unlimited salad greens or raw non-starchy veggies

Since measuring out actual portion sizes, I’ve gained an even greater disdain for how outlandish American portions have become, and how used to this we all now are. The human body only needs about 1200-2000 calories to maintain an active, healthy weight, and yet we nibble, bite, and slurp our way to easily 3000 calories per day without a second thought.

Cups, plates, tables, chairs, coffee mugs, bagels, muffins, pizzas, waist sizes. What do these things have in common? They are about 30% larger now than they were in 1980! A 2012 review of 245 restaurants found that 96% of meals exceed the (already generous) USDA recommendations for fat, salt, and overall calories. I bet now, 5 years later, that number is pushing 99%.

The good news is that now I have a more reasonable approach to portions, which I hope sticks with me for life. Your stomach can adjust to fit the volume of food you give it, just like your taste buds adjust to the flavors you normally give it. The bad news is, on a cruise you can have whatever you want, whenever you want… and I definitely took advantage of that!

A whole week with never less than two dinners and sometimes four, plus all the appetizers and desserts, means that my stomach was in pain a lot of the time, and my taste buds are soooo confused by all the fat, salt, and sugar intake.

Ready for the damage a week of pigging out does?

I gained back 10.4 pounds in one week!

Oops 🙁

Cruise birthday cake is seriously amazing, and that’s coming from someone who doesn’t like cake. And yeah, those are 3 more dessert plates. Don’t judge.

But hey, now I have the knowledge, habits, and belief that I can do this again, and then some.


Overall Results

  • Pounds lost: 16!
  • Inches in waist: -2.5
  • Inches in thighs: -2
  • Inches in stomach: -1
  • Inches in arms: +1 (hooray, bicep muscles!)

Starting weight: 156.2

Ending weight: 140.4!

Post-cruise-weight: 150.8

So, no, I did not hit my goal of 130 pounds

But you know what? I’m okay with that, because 16 pounds in 6 weeks is still really great! And there are SO many other benefits I have realized in this short amount of time.

  • I can do jumping jacks for a full minute
  • Planking is not even a challenge anymore
  • I can do one-legged squats
  • My balance is WAY improved
  • I can do 20+ perfect form pushups
  • Literally all my work pants are loose now
  • I feel way more confident physically
  • Portion sizes make more sense
  • I can actually do this now:

    Those are called “Eagle arms”. Which makes no sense because you’d think that means sticking your arms out to the sides super-far like you’re trying to fly, but whatever, I didn’t make the yoga naming rules…

The biggest benefit of this by far is that I actually look forward to workouts now! If more than 2 days go by without doing HIIT, I start to feel lethargic and miss it. It is definitely still hard to get over the “activation energy” to get started, but that high of finishing a workout, when you’re a little sore, sweaty, and out of breath, but all your muscles are warm and happy, is so worth it.

OMG who have I become? lol

So the moral of the story is, although I didn’t get to my goal weight (yet!) it was a totally worthwhile endeavor. I’ve started tons more healthy habits that I hope to keep as part of my life forever. We all could use a little more movement. Flexibility and muscle mass starts decreasing with age, so it’s up to us to make the time to get and stay in shape.

All of these changes are meant to be a way of life for the long term. This is not a fad, just to lose 10 pounds and be beach ready (though that is how it started). I want to incorporate more movement into my days, strength training and flexibility every week, and pack my plate with healthy, whole, plant based foods as often as possible. Science says that eating lots of plants and moving your body more is the key to health, avoidance of disease, and longevity.

Let’s have a salad and a walk, shall we?



How do you stay fit & healthy? Are you resolving to eat better or workout more in the new year?

Diet Update: 2 weeks in

Disclaimer: some of these links lead to product pages, which if you buy them, will not affect the price but will earn this blog a tiny fee, to keep me supplied with kale & yoga pants. I am not a health professional, I am just relaying my own personal experiences and opinions. This is not meant to be health or dietary advice for the general population. 

As I’m finishing up the first two weeks on my holiday diet, I have learned a lot of things about food, myself, and dieting in general.

  • Portion sizes matter
  • Food type/substitutions matter
  • Vitamins & Nutrients matter
  • Exercise matters
  • Balance matters

Before we go into each of these topics, let’s review what the goals were. At a starting weight of 156, and a goal weight of 135, I hope to lose a grand total of 21 pounds in 7 weeks, which is 3 pounds per week. I would not recommend this to most people.

However, I have always been curvier and lead a pretty sedentary lifestyle, though I get 10K steps on most days and am capable of light jogging for 30 minutes at a time. I am young (ish) and in decent shape, so I know this particular diet and exercise plan will not jeopardize my overall health.

Week 1-2 (Nov 3 – 16):
  • Daily – 20-30 minutes of yoga, 15-30 minute walk
  • MWF (or 3x/week) – body weight workout video or run

Having a supportive hubs is the top tool in my arsenal so far. He has been SO helpful in keeping me motivated on days I don’t want to work out, usually even joining me for the short 10-15 minutes HIIT videos. He has been great at not tempting me, and asking how things are going to keep me on track.

I have added workout tracking to our handy-dandy whiteboard, where I add different symbols on days I complete a yoga workout vs a HIIT workout. I have not been able to motivate myself to run, with the changing weather making it so cold outside and dark by the time I get home. I’ve been holding pretty steady to both of my goals, with one or two missed days.

Yoga I normally do in the morning. I use the YouTube series Yoga with Adrienne. This is a good time to breathe, meditate, get a good stretch in, and focus for the day. If I miss it in the morning because I was running late or couldn’t get myself to do it, then I do a video at night before bedtime.

My job is pretty sedentary overall, so having a FitBit Alta now has also helped a lot. It vibrates every hour that I have not yet taken 150 steps to remind me to get up and move a little. The people in my building probably think I’m weird for just walking around the halls doing laps every hour, but it’s worth it. We also try to go for a walk every night, when it isn’t raining or too cold.

You can see from the tracking table above that I’ve gotten in at least 30 minutes of walking on most days. I’ve also hit my step goal of 10,000 per day a little more than half the time, as you can see from the graph below.

Last weekend, my mom was in town and we spent some time at the beach with her friend. There was some exciting news that required celebrating, so we convinced her to go out dancing on Saturday (11/11). It was exhausting, I haven’t stayed up past midnight in a long time, but boy was it fun and totally worth it!

Clearly, the biggest pattern I see is that weekends are far lazier than week days for me. Especially Sunday. Both weekends I barely hit 5000 steps. Though the night we went out dancing was obviously very active, as I ended up with over 16,000 steps! Maybe I should consider joining a line dancing group or something for cardio.  🙂


Food Plan

  • 3-5 meals per day, for a total of ~1000-1200 calories
  • Very limited carbohydrates
  • Daily green drink + vitamins
  • One cheat meal or snack/weekday, one per weekend
  • Only snacks allowed are green tea, raw whole fruits, raw veggies (RV) or steamed veggies (SV)
  • Unlimited salad greens or raw non-starchy veggies

Overall I did a pretty good job of hitting my goal calorie range. This is made much easier by eating a lot of salads, broth based soups, raw fruits and veggies, and my favorite low-cal protein breakfast shake. Go figure, following all the typical dietary recommendations works!

Below you can see a typical days’ meals. Breakfast is a chocolate protein shake with a half of a banana, with the coffee in it as well. This has become my go-to because it is so fast and easy, and I can drink it in the car on the way to work. I also had dried some apples in the oven, with nothing on them at all, to take as a snack with my green drink. More on that below.

Lunch was a salad, with some low-cal toppings of sunflower seeds and craisins for variety, taste, and extra nutrients, and (measured) 3 ounces of boiled chicken breast. I have a small food scale that I’ve been using. I cook a large batch of chicken, steak, or chili and then measure out exactly 3 ounces at a time, or 1 cup servings, and then package them individually so lunch is easy peasy.

I’ve also begun boiling a dozen eggs over the weekend, peeling them, and then packing 2 or 3 in ziplock baggies so I can grab and go as a perfect high-protein snack. I feel guilty about throwing out the yolks but I just can’t with that nasty chalky taste… oh well. And dinner was a serving of my delicious sweet potato and chickpea curry.

I’m gonna be honest here, there’s a little gap over last weekend, because of my point about balance. I didn’t even bother to track the totals. I’ll tell you more about that in a minute.

As for weight, I’m gonna be honest here too. I haven’t unpacked my scale since we moved… a year ago.

I pulled it out this weekend, dusted it off… and the battery is dead. So no update on weight for you.  🙂  Like I said, weight and BMI is not that great of a way to measure health, but I can tell you that my regular work pants have been feeling a little looser.

On to the lessons!

Portion sizes matter

In general, we do not comprehend or realize how seemingly tiny differences in serving size or food choices can make such a huge impact on weight. As little as 100 extra calories per day can add up to 10 pounds of weight gain over the course of a year (source).

For example, go take a look at the different NIH suggested meal plans for weight loss. It was a little bit surprising, even to me, that as little as 1/2 cup of cantaloupe and banana, less than 1 cup of orange juice and milk, 1/2 oz of roast beef, 1 ounce of chicken, and 1 tbsp of guacamole can change a day’s caloric intake from 1200 calories to 1600 calories.

This is the example meal plan for wight loss using Mexican-American cuisine

If you are not using actual or accurate measuring tools, i.e. food scale and measuring cups, it is SO easy to over-estimate. How many people can accurately measure exactly one tablespoon of peanut butter every time, or 3 ounces of chicken?


Food type/substitutions matter

The food items highest in calories and generally not as high in nutrition include:

  • Fats/oils*
  • “White” grains (bread, rice, flour)
  • Processed/packaged goods
  • Meats
  • Dairy products

Of course, in nutrition there are almost no absolutes. I would NEVER recommend anyone go 100% fat free (source). Fat is not the enemy. You just need to monitor the amount very carefully, as one tablespoon of olive oil has about 120 calories, and it is so easy to over-pour or estimate high.

And you also need to be discerning about your source. One avocado has  260 calories from fat, but so would a doughnut, or 2 small slices of pepperoni pizza. Guess which one is a more sound nutritional choice? When it comes to dairy, I would far prefer a single ounce, one die-sized cube, of a super sharp white Vermont cheddar to a heaping cup of the packaged-with-sawdust-so-it-don’t-stick bagged grocery store cheese.

The same can be said of all the other high-impact foods. Be more mindful of your meats (if you eat meat), including where it came from and what type of cut it is. Check out my post on pig parts  breakdown, and see this post for chicken, this post for the deets on beef, and this and this for all your oceanic questions.


Vitamins & Nutrients matter

Basically, any restrictive diet has a risk of not getting all the vital vitamins and nutrients your body needs to function, grow, rejuvenate and repair cells. Don’t know what kinds of vitamins there are or why they are each important? I wrote an article all about it, and a special one for the whole family of B vitamins.

Though this diet has a heavy focus on lean protein, fresh fruits, and vegetables, I want to make sure I am not missing anything my body needs day to day. We tend to crave foods that will fill a need, so I listen to my body (which is made easier through the mindfulness and meditation of yoga) and if I’m feeling particularly drawn to a certain food or food type, I will have some.

But just to make sure all my bases are covered, I also take a daily multivitamin for adults, drink a daily green drink, and make a protein shake on most days. For now I’m using the Centrum Complete Adult Multivitamin. It isn’t a super-huge horse pill, so swallowing it isn’t a problem, unlike some multis I’ve tried in the past.

The daily green drink I’m loving right now is Amazing Grass Green Superfood (30 servings size, or for bulk pricing the 60 servings size). They are all organic greens grown and dehydrated in Kansas. They use a start-to-finish cold processing and packing process to keep as many nutrients as possible.

They also have flavors, like Berry and Orange Dream, immunity boosting and antioxidant packed versions, blends that include protein, as well as one that contains natural caffeine from yerba mate and matcha green tea to replace your morning coffee. All of their products are:

  • Certified Organic by CCOF
  • Gluten Free
  • No Sugar Added
  • Plant Based
  • Non GMO
  • Kosher
  • Vegan

The Protein powder I’m using right now is Muscle Milk, chocolate flavor. The 10g of protein per scoop comes from milk (whey protein isolate) so be cautious if you have a dairy intolerance. My absolute favorite thing to do with it is to combine it with a half of a banana and a tbsp of PB2 peanut powder for a chocolate peanut butter banana shake. It makes a great under-300-calorie breakfast, or post-HIIT workout drink. I even add coffee to it sometimes for an all in one breakfast/caffeine rush on the go.


Exercise matters

As I said above, I really do believe that increasing my activity level has helped me have more consistent energy throughout the day. I am noticing, at the 2 weeks mark, that that energy is starting to wane. I am getting sluggish upon waking again, hitting snooze and having to literally drag myself up.

This could be due to all the excesses of the past weekend, or it could be my body’s way of readjusting to its new normal.

But I am also noticing an increase in my cardio and strength. I can do more push-ups now before I collapse, and more jumping jacks before I’m out of breath. I did yoga pretty often previously, so I can hold a plank for a minute or more. I still struggle with jump squats, but I’m getting better at it. Improvement is the name of the game. And no matter how long I make regular exercise part of my life, I will never like burpees. Never.


Balance matters

Now, keeping in mind all I’ve said so far about the positive aspects of these lifestyle changes, I am still a passionate believer in balance. Balance in all things. Eating better, moving more, and regular sleep are all very important aspects of holistic health and happiness. But, so is friendship, adventure, and wine.

I stand firm in my view that the 80/20 rule is the best way to live life. Essentially, you follow strict rules 80% of the time, and relax a bit 20% of the time. The 80% effort is enough to bring you the results you want, while the 20% helps you from feeling repressed and chained to a system and rebelling or “falling off the wagon”.

In this case, I stuck to my diet very strictly, until the day I got to the beach to hang out with my mom and her friends. There, I kept my good intentions in mind, but also allowed myself to taste some of the cookies we made at our cookie swap, and indulged in a few glasses of wine. We went out and danced like crazy, burning off some of those excess calories, and laughed a lot, which also burns calories and makes you feel good.

Will I Keep Going?

Absolutely. Though I don’t know my first two weeks’ weight change, I can say I believe it has been successful. I know this is a very ‘soft’ way of measuring, but I can literally feel my regular pants loosening. The button doesn’t leave an imprint after I’ve been sitting a while, the inseams aren’t pulling at the thighs, and I just feel better overall.

I have also noticed much more even, sustained energy levels. Previously I would have more peaks and valleys (usually tracking along when I drank coffee…) but these past 2 weeks I’ve had pretty steady and consistent levels. I also seem to be sleeping better, with fewer times spent awake in the night. I also love knowing I am increasing my chances for a longer, healthier life.

These things put together equals a general happier me, an overall sense that this is working and worth it, and something I want to continue. Ultimately, I am hoping these changes become the new normal for me, since it takes an average of 2 months to create and stick to a new habit. I want to make regular exercise part of my daily life, along with as clean eating as I can accomplish while still allowing that 20% for fun and letting go.



Disclaimer: some of these links lead to product pages, which if you buy them, will not affect the price but will earn this blog a tiny fee, to keep me supplied with kale & yoga pants. I am not a health professional, I am just relaying my own personal experiences and opinions. This is not meant to be health or dietary advice for the general population. Please speak with your own doctor or health professional before starting a diet of your own.