As we approach a new week let's take a look at last week.
How was your tracking? Were you able to keep up with it? If not, what did you struggle with the most?
Let's assume we all did our tracking 100%. Take a look at last week and see how many meals (snacks and grazing included) were NOT on point and put a X on it. How many X's do you have for the week?
For example: I would put an X on my cocoa puff snack with Sophie.
I would also put an on X on Wednesday night as we had pizza. Another X for Thursday night left overs. And then another X for last night for my small scoop of ice cream, bite of chocolate cake and about 7 sips of JW Dundee Honey Brown beer. 😋
That gives me 4 X's for the week.
Now reflecting back to one of the first emails about mastering the basics, I had mentioned staying on track 90% of the time. This leaves about 10% to be able to have a little bit of something a few times a week.
As I look back at my week, for as often as I eat (5x's/day) I should probably only have about 3 X's on my tracking. 4 would probably be OK but pushing it to stay in that 90% range. If I were to grade myself I honestly would say I was about 85-90% on point for the week.
Here's another thing to look out for though. You've got to give yourself an X for meals MISSED as well. If you're not eating breakfast, X. If you skipped lunch, X. Think of the more you eat healthy foods you eat, the more X's are allowed (within reason of course).
So in my tracking, Friday wasn't a great start to my day as I didn't have my usual breakfast. I still had a fig bar and string cheese but it wasn't "the best."
How can you improve for next week?
Look at where your X's are and why did that happen? Birthday party? Ok I don't have to worry about that for awhile. Friday skimpy breakfast? Ok I'll make sure I'll prep the night before so I'm not grabbing whatever is in the cupboard.
That should dial me back into no more than 3 X's.
Is this good stuff? Let me know if it's helping.
Also, a question was brought up about shakes. Do I? Should I? What kind? When?
Shakes can be a wonderful thing to incorporate in your daily nutrition, especially if you find yourself skipping meals and not eating enough. I will do about 2 shakes per day.
It's quick, it's easy and I know I'm not skipping a meal.
I will often have my first shake in the morning while I'm working. I'll have my second shake either as a post workout recovery shake OR for dinner if we get home late.
I've been using shakes for the last 15 years and have tried just about every kind. When choosing a brand make sure it aligns with your nutritional preferences. Do you need no dairy, lactose, whey, artificial sweeteners, etc?
For the last year or more I've been using Orgain. I pick it up at Costco and it's an all organic planet based protein with servings of greens. No soy, lactose, whey, wheat, or artificial sweeteners. I always get the chocolate flavored and add 1/2 banana and 1 heaping tablespoon of peanut butter or almond butter. Vega is another great brand with 2 servings of greens (powdered broccoli, kale, spinach). Ideally, work on getting all of your nutrients from food. But if you are having a hard time getting that food in consistently and you do decide to use shakes as part of your daily nutrition, look for quality ingredients. A good rule of thumb, if you can't pronounce it, don't consume it!