Healthy Meal & Snack Ideas

HEALTHY MEAL & SNACK IDEAS

• Gingerbread protein muffins
• Baked pink salmon from kroger
• Red lentil or other high protein pasta w/ chicken or turkey meatballs & aldi fresh ingredient pasta sauce & parmesan.
• High protein snacks for work recipes 
• Tuna salad on an english muffin or lettuce wraps.
• Egg salad on an english muffin or lettuce wraps.
• Low carb bread grilled cheese sandwiches
• Air fried seasoned ground turkey & brown or cauliflower rice stuffed peppers.
• Egg bake
• Quiches
• Scrambled eggs with cheese in a high protein wrap.
• Jumbo protein packed muffins
• Make my own homemade low-carb bread
• Chicken and/or black bean quesadilla w/ low-carb tortillas & cheese w/ salsa to dip.
• Turkey burger casserole
• Meatloaf
• Chicken drumsticks, steamed veggies, and rice or some other carby veggie or squash
• Boneless chicken thighs air fried
• Porkchops air fried
• Overnight oats w/ protein powder added
• Turkey chili
• High protein mac & cheese w/ cottage cheese
• Recipes on this link that are high protein

Morning High Fiber Muffins from this recipe but here is my modified version! :) https://konsyl.com/morning-glory-fibe…

https://konsyl.com/morning-glory-fiber-muffin-recipe/ 

• 1 Apple grated
• 11⁄2 Cup of Grated Carrots
• 1⁄2 tsp Ginger Ground
• 1/2 Cup Raisins
• 4 Tbs Konsyl Organic Psyllium Husk Powder
• 1/2 Cup Applesauce, Unsweetened 1/2 Cup Oat Flour
• 1 tbsp Baking Powder
• 2 tsp Baking Soda
• 3/4 Cup Brown sugar, Packed
• 2 tsp Cinnamon, Ground
• 1/2 tsp Salt
• 1 tbsp Vanilla Extract
• 11/2 Cups Gluten Free Flour
• 1/2 Cup Coconut Oil
• 1/4 Cup Coconut,
• Flaked 1/2 Cup Walnuts Chopped
• Bake at 350 degrees for 20 minutes

Habits I want to Build

Habits I Want to Build

• Do things to decrease my cortisol levels:

• Cleveland Clinic Reducing Cortisol Levels article.
• Eat more of these foods that help to decrease cortisol levels:

• Dark chocolate. Dark chocolate contains a high amount of flavonoids, which have been shown to buffer stress reactivity in the adrenal glands, resulting in lower cortisol release.
• Whole grains. Unlike refined grains, whole grains are rich in plant-based polyphenols and fiber, which may support stress levels and gut health.
• Legumes and lentils. They’re high in fiber, which supports a healthy gut while also managing blood sugar levels.

• Make more black bean and cheese quesadillas in my waffle maker and have salsa to dip it in (Like I used to eat a lot in earlier days of WW)

• Whole fruits and vegetables. Whole fruits and vegetables contain an abundance of antioxidants and polyphenolic compounds that fight cell-damaging free radicals.

• Make pineapple pudding to have around.
• Make Air-fried Turnip Fries. 
   (healthier than french fries)

• These are low-carb and similar to a french fry

• More colors throughout the week:

• For a while until I can get used to just adding the color easily bc right now I’m so one-track-minded about colors n foods. I get one food and I obsess over that food and don’t do variety:

• Buy a mixed fruit tray from Costco every week
• Buy a mixed vegetable tray from Costco every week

• Green tea. Green tea contains a calming compound known as L-theanine, which has been linked to reduced stress and increased mental alertness.

• Batch make green tea with the green tea packets I have and keep in my frige in a pitcher with some other kind of flavoring to help it not just taste like green tea:

• ✅Probiotics and prebiotics. Probiotics are friendly, symbiotic bacteria in foods such as yogurt, sauerkraut, and kimchi. Prebiotics, such as soluble fiber, provide food for these bacteria. Both probiotics and prebiotics are linked to better gut and mental health.
• Healthy fats. A diet high in unsaturated fat and low in saturated fat is associated with better overall health and mental well-being. In particular, omega-3 fatty acids are best linked with brain health and reduced stress. Good sources include fatty fish, nuts, and seeds.

• Eat more fresh avocado & learn how to pick out a ripe one or understand when to eat it so it’s not going to go bad as quickly as past ones i’ve got.
• Eat more MCT oil
• Eat more olive oil
• Take my Fish Oil liquid supplement, and when that’s done get a pill form because I forget the liquids too much and I need to add the fish pill into my supplement pill-taking routine I already have.
• Eat more coconut oil (coconut in particular for some reason helps me with feeling refreshed and happy. Seems to go straight to my brain for better mental health)

• Coconut oil chocolate chip cookie recipe:

• Use Almond Flour instead
• Use stevia sweetened dark chips instead.
• Use stevia sweetened brown sugar instead.
• Add collagen peptides powder to increase protein in them.

• Eat more coconut milk and cream

• Make my own homemade frozen fruit pops using fresh fruit, honey, maple syrup, or stevia/monkfruit, yogurt?, and coconut cream or milk.

• ✅Water. Dehydration has been linked to a temporary increase in cortisol levels, making it even more important to drink water throughout the day.

• Include more high intensity workouts:

• WHY?: It’s not for physical activity exactly, it’s for emotional and mental fitness improvement. I have a huge amount of cortisol stuck in my body from trauma according to my therapist and shown by the bodily reactions from EMDR. Intense cardio helps to relieve cortisol levels. This will also hopefully in-turn help with losing weight through modifying my body’s stress levels and often lead me into eating worse than I would without the added stress. Also, this goal helps me to get to my vision of being more connected with nature and my higher-self. By adding more running that I’ll do outdoors, I am working towards a more authentic version of myself.
• Run at least 2x a week.

• Sign up for a 5k near me that’s end of August or September ‘23

• Jump rope for at least two 5 minute intervals daily during breaks

• Prioritize sleep:

• Take magnesium before bed to relax and get to sleep better.
• Get to bed by 10:30 everyday.
• Get up by 6:30 everyday to my alarm

• Stay more updated on national and world events and news: 

• Read Google news headlines daily in the morning.
• Find the NPR radio station on my car radio and turn it any time I get in the car for a few minutes at least.

• Increase my dental hygiene (It currently absolutely sucks ass, and that’s got to change pronto):

• Gargle with mouthwash upon waking up everyday after I check my weight.
• Brush my teeth after breakfast
• Keep crayola teeth-flossers in my car, on my desk, beside my couch, beside my bed, in the bathroom, and in the kitchen.
• Keep a toothbrush by my desk, by my bed, and by my couch as image reminder to up and go brush easily.

• Keep up on my dishes more:

• Turn my white coffee table into a dish drying space with wheels to keep in my kitchen. I’m having space issues with doing dishes if i do them even once a week.
• After I use a dish, put it immediately in the sink after I’m done with it.

• Store and prep healthy food better and avoid food waste:

• Get larger glass storage containers to keep large amounts of prepared mixed salad greens, mixed fruit, and cut-up mixed raw vegetables in my refrigerator.
• Get refrigerator space dividers so I can organize better and have things visible.

• Create a personal, motivational space for creating things in my apartment:

• Do more personal journaling in this space
• Start writing on my blog again in this space
• Put up motivational pictures above the space like Nike posters encouraging action.
• Work on my life and business coaching business in this space:

• Social Media Marketing posts
• Get more specific about how I can help people and lay out a guided plan so they can see a better picture of what I can offer. Problem → Solution focus.

• Make a youtube motivational music list to play to uplift mood to get into a creativity mode.
  

WW Eating Out - My Guide

Applebees:

• Grilled chicken breast - 0 points
• Steamed broccoli w/o butter - 0 points
• Mixed green side salad with fat-free Italian dressing - 2 points
• Southwest Steak and Blackbean soup - 1 point
• Blackened Cajun Salmon - 1 point
• Cedar Salmon Maple Mustard Glaze - 2 points
• Peached Iced Tea - 3 points
• Balsamic Chicken Apple Salad, no breadstick - 4 points
• House salad w/ fat-free Italian - 4 points
• Top Sirloin - 6 oz is 4 points & 8 oz is 5 points.
• Garlicky green beans - 5 points
• Baked Potatoe - Plain - 6 points
• Grilled chicken Cesar salad w/ dressing lunch combo w/o sides - 7 points
• Chicken Tortilla Soup - 9 points

Burger King:

• Apple slices - 0 points
• Value onion rings - 5 points
• 4 piece chicken nuggets - 6 points
• 6 piece chicken nuggets - 8 points

Chipotle:

• All salsas -  0 points
• Lettuce, fajita veggies - 0 points
• Pinto Beans - 0 points
• Black Beans - 1 point
• Chicken - 5 points
• Monterey Jack Cheese - 4 points
• Guacamole side - 6 points
• Cilantro lime brown rice - 6 points
• 3 crispy corn tortillas - 6 points
• 3 soft tortillas - 7 points
• Burrito tortilla - 9 points
• Whole-some bowl made as it comes - 9 points

Culvers:

• Applesauce & steamed broccoli - 0 points
• Side salad w/ Raspberry Vinegarette dressing - 4 points
• Bean w/ ham soup - 1 point
• Chicken noodle soup - 2 points
• Raspberry Vinegarette dressing - 3 points
• Mashed Potatoes and gravy - 3 points
• Veggie beef & Stuffed green pepper soup - 4 points
• Chili - 5 points
• Garden Fresco Salad with Grilled Chicken & Raspberry Vinegarette dressing  - 9 points
• Strawberry fields salad with Raspberry Vinegarette dressing - 9 points
• Cranberry Bacon Bleu Salad with Grilled Chicken and Raspberry Vinegarette dressing - 9 points
• Grilled Chicken Sandwich - 7 points
• 2 chicken tenders - 7 points
• Chicken Cashew Salad with Grilled Chicken - 9 points

Jimmy Johns: 

• 8 inch Turkey Tom on French Bread w/ no mayo - 6 points

McDonalds:

• Apple slices - 0 points
• Scrambled eggs - 0 points
• Kiddie Cone w/ ice cream - 2 points
• Kid’s french fries - 3 points
• Hasbrown - 4 points
• Plain English muffin - 5 points
• Chicken nuggets - 4-piece is 5 points & 6-piece is 7 points
• Egg mcmuffin - 8 points:

Panera Bread:

• Apple - 0 points
• Ten veggie & chicken noodle soup Cup size - 1 point, bowl - 2 points
• Turkey Chili Cup - 3 points, Bowl - 4 points
• Strawberry Poppyseed Salad w/ chicken & dressing Whole - 4 points
• Turkey Sandwich on whole grain bread half size - 6 points
• Green Goddess Cobb Salad with Chicken Whole - 7 points
• Napa Almond Chicken Salad on Country Rustic Sourdough half - 7 points

Taco Bell:

• Black beans, fat-free refried beans - 0 points
• Breakfast egg & cheese soft taco - 4 points
• Mini skillet bowl - 5 points
• Crunchy taco - 5 points
• Chicken Chipotle melt - 5 points
• Nacho cheese Loco taco - 5 points
• Shredded Chicken Quesadilla mini - 6 points
• Burrito Supreme w/ Fire Grilled Chicken - 8 points
• Power Menu Bowl w/ Grilled Chicken - 9 points

Wendy’s: 

• Grilled chicken breast - 0 points
• Light ranch dressing - 2 points
• Parmesan Caesar salad full-size w/ light ranch dressing - 7 points
• Small chili - 5 points, large chili - 7 points
• 4 piece nuggets - 6 points, 6 piece nuggets - 8 points
• Summer strawberry salad - no dressing - 6 points
• Plain baked potato - 6 points
• Sour cream and chives baked potato - 8 points
• Egg and cheese Artesian sandwich - 8 points
• Jr. Cheeseburger - 10 points

Dairy Queen:

• Kids cones - 8 points

Health & Weight

 

Photo by Emma Simpson on Unsplash

My old body and weight are gone. I am now a new person who is grand as I am and in need of change. I need to lose more weight to be in the best health, prevent future disease, improve and eliminate my sleep apnea, and get my liver healthy by removing fatty liver cells. 

I am beautiful no matter what weight and body shape I am. 

I have to improve from where I am now due to future health concerns. I will further my health to live my best independent, happy, sick-free, & best feeling life until very old age. 

I must do the hard work now while it's easier as it will get harder to do so as I age. I am at my peak age to do the most good to prevent anything I can from intruding on my life in the future. 

Weight is not a judgment or something to feel bad about. It is an indicator I need to still do more work to be healthy long term. While I may be healthy now by common blood test measurements of health, the additional weight could lead to problems down the road. It is THIS reason I must take action NOW. It is not time to procrastinate and think I'll do it if a problem comes or in 10 or 20 years. NOW is the time as I am a younger age. Better to prevent now by becoming a healthy weight than to suffer once a disease may hit down the road. I must think LONG TERM. 

I am not only myself as I am now, but also what I do NOW is my future. I have much to look forward to and I must do my best to make my future be the best it can be. What I do is in my control, what happens is not. However, what I do NOW may prevent a negative outcome. 

My future is bright. 

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