Why I Eat The Same Thing Every Night For Dinner

Yes, this is how I buy my broccoli. In bulk. And frozen. Why? Because I eat a bag of broccoli a night along with a good amount of lean protein (mostly chicken) seasoned with olive oil, garlic and sea salt. And I eat that pretty much every night. Why? Because, for me, it is so much easier to know ahead of time that I have a base of excellent nutrients (broccoli) along with good protein (chicken) and good fat (olive oil and MCT oil.) This process, for me, eliminates the anxiety of trying to figure out what to eat when I get home. Having the frozen broccoli always ready in my freezer (research shows that frozen fruits and vegetables are just as nutrient dense as fresh and sometimes even better depending on how long the fresh produce has been sitting in the store) and having prepared the chicken over the weekend for the week allows me to relax each night. Do I get bored eating the same thing each night? Of course!!! So, what do I do??? Here is my theory: broccoli covers the nutrients and chicken covers my protein, so that is my base which stays the same. THEN, to make sure I do not get bored, I change the TASTE/FLAVOR. I have realized by my own experience and with my clients, the key to not getting bored is changing flavor and taste. When I come home, I ask myself, "What do my taste buds want?" Now, the way I prepare my chicken and broccoli is not going to win any prizes for presentation but it tastes great. I put the bag of chopped broccoli in a bowl and microwave for 5 minutes. I do not use water and I do not overcook it. You can steam it in a steamer, too. I chop a large chicken breast and put that in the bowl with the broccoli. Then comes the fun part, I choose one of the following:

1. Olive oil (MCT oil,) garlic powder, sea salt

2. Olive oil (MCT oil,) milled flax seed, sea salt 

3. Annie's "goddess" dressing

4. Sun dried tomatoes in garlic and olive oil, sea salt

5. Jalapeño slices, olive oil (MCT oil,) chopped tomato, garlic powder, sea salt

6. Non-fat plain Greek yogurt, olive oil (MCT oil,) garlic powder, sea salt, lemon juice. This is like a creamy tzatziki sauce.

7. Trader Joe's Tuscan Italian salad dressing

8. Annie's shiitake mushroom vinaigrette

I have been made fun of how I eat for years. But I know what works for me and how to keep my body functioning on the right "fuel." If I have too many choices, it is overwhelming. Keeping it simple, tasty and convenient is what works for me. And with my clients, I help them find what works for them. That is the key to making this work for a lifetime. Find the way to eat healthy and enjoy the process, FOR YOU. I am here to help, so please leave your questions and thoughts.

One Solution For Making Sure You Are Fueled And Ready To Go...

Hey Fabulous Followers,
I have a new personal training client who is looking to build lean muscle, burn body fat, have more energy and get as healthy and fit as possible. She is turning 50 in 2 years and knows it is time to make some positive changes in her health and lifestyle. I told her how important it is to come to our training sessions fueled with "deb approved" food, making sure some of it was good protein which will feed and grow her lean muscle. I told her that muscle is where our fat is burned, so we want to make sure to give our bodies what it needs to build and maintain the beautiful, lean muscle so our bodies become fat-burning machines. She texted me 5 hours before her appointment and said she would make sure to come "fueled and ready to go." Guess what??? We were 5 minutes into our session and when I asked her what she ate, she looked at me with these wide, open eyes and gasped, "oh, darn...I forgot to eat!!!" She got sooooooo busy at work that she just ran right over to the gym and did not have time to stop and get something to eat. So, here is the point to this blog post: PUT "DEB APPROVED" NON-PERISHABLE  FOOD IN THE TRUNK OF YOUR CAR. OR IN YOUR GYM BAG AND HAVE IT THERE  AT ALL TIMES!!!! I have been doing this for years. It has saved me millions of times from stopping at a store and having to waste my money on something full of sugar and crap just to get some "fuel." And/or going to my workout/anywhere on an empty stomach and having all the bad effects later from not being correctly fueled. Here is a picture from yesterday after my workout. My car might be a little messy but it is full of "deb approved" good fuel for my body. Do you want more ideas for "deb approved" fuel to keep in your car?" Or do you have ideas you want to share? I would love to hear them!!!

Heather's Food Log #10- food planning creates a sense of purpose when dealing with depression

Deborah,

9:30 2 PC Ezekiel bread with PB. no yogurt, was not feeling like eating at all. Had to force myself to eat the bread.

12:30 quinoa bowl w/ hummus, black beans, pumpkin kernels and broccoli. And olive oil. :-) very yummy.

2:30 a scoop of hummus with veggies

4:00 smoothie w/ cherries mango almond milk yogurt and protein powder

I know I should've eaten another meal - but I've been in bed since 7:30pm and never got up to eat. Had to talk myself out of lots of treats today. Emotionally a pretty dull / rough day.

Water 1.5 liters.

Hopefully tomorrow is a better day.

Heather

Heather,

I am so sorry you are feeling so low. I am just sooooo proud of you for eating such good foods at a time when I know you might not want to. Your lunch sounds amazing...my mouth is watering!!!

How was the smoothie? Did you feel satisfied with the sweet and cold? I do like 

NEW ADDITION TO MY BLOG...RECIPE ARCHIVES.

Please look for the new addition on my blog. Scroll down the left column to RECIPE ARCHIVES. Click on the recipe and you will be sent to that page. Please leave any questions or comments or suggestions for new recipes. Thank you for joining me and enjoy the yummy, healthy food.

Heather's Food Log #9

Heather,

Oh my friend!!!! Yep...right now there is a lot going on with you physically and mentally so it is hard to navigate which is related to what ...right??? So, the adventure continues...with the most important part of all...PATIENCE!!!!! Even though we said 3  weeks...we know this is a life process of figuring out how to eat healthy, exercise, enjoy friends and family, parties and work functions...for life. So...we have more than 2 weeks to work on this.  And when we go to the grocery store...we will find soooooo many new awesome foods for you. I do think that the meds and the depression and the situation at Thanksgiving and giving up sugar and other foods that have been sources of comfort and having to think about all of the choices is a lot for you...and I get it...and I understand. So...be kind to yourself and know that you are on overload and the wanting to retreat and comfort...AND the wanting to go out and socialize ...AND feeling all the feelings you are feeling...and NOT feeling is confusing and again...overwhelming. This is the transition time...for the medication...and for the eating/exercise. And transitions are the hard part. Once you get through them..it gets easier...so hang on...I am holding your hand through this so please feel me with you. :)

I Love that you got the salad and know that is a big change...and that is something to be proud of. Do you think some of the choices are rebellious? If so, what do you think that might be about? I definitely have experienced that in my life with food...and it is such a weird phenomenon because I always realized AFTER the fact that I was the only one who ended up getting "hurt" by the choice. But I was very aware that I was acting out. 

I wonder if the almonds as a snack are not satisfying or satiating enough. Could you add some dried apples or dried apricots (both with no added sugar...they are both very nutritious and can be found without added sugar) to the almonds. Eat more almonds than the fruit...but I think you need something more for the snack. Or maybe try the RX bar..they are very good!!!

Keep making those salads...that is awesome!!! Let me know what you think about all of this...hugs!!!!

Deborah,

Interesting about rebellion. I don't think so - but maybe it is? 

I think emotionally I feel stuck and tired. So that is making my willpower lower -- was it dumb to try to tackle this while I'm still getting a grip on my depression? On one hand, maybe it is keeping me off the deep end. On another, it feels like another overwhelming area. I find myself not caring, even though I know I do care, I just can't be bothered to give it energy from what feels like such a small resource of energy. 

Heather

Heather,

I think it is the right time because good, healthy food is what we need to survive and thrive. You do not have to be perfect with this...but I think if you can be patient...go slow...stay exercising one day a week with me...keep logging your food...without too much pressure...it will help keep you focused and help keep you on a healthy path. It might be too easy right now to just eat bad food and not get a lot of movement...and we both know that the best things for depression are movement/breathing and getting the right nutrients. I think you are doing the right thing by continuing the great job that you have started on this journey to improving your health.

Deborah

To My Blog Followers:

To my wonderful followers,

I have decided to change the amount of posts/emails/food logs that will be sent out to those signed up. Instead of getting a new food log each day, I am going to be posting a new exchange every Monday morning. This goes along with the significance of the old line, "well, I am going to start my "diet" on Monday!!!" You can start your week by reading my exchange with my clients and getting ideas and strategies to implement for the week ahead. And this way, you will have something good to look forward to on Monday mornings. Thank you for all your support...

Smiles,

Deborah

Heather's Food Log #8

Heather,

This is an interesting article because they mention depression is a sign of zinc deficiency. It might be a good topic to bring up with your doctor.  Along with all the other topics...oy, she is going to hate me...heheeeee.

Deborah

https://experiencelife.com/article/zinc-essentials

Deborah,

Interesting read - I did see it mentions a multi-vitamin, which I am not taking. Would that be a place to start? 

Also - my thyroid test came back normal. And they said all the nausea and digestive/bowl side effects I'm feeling are normal, but should suppress soon. 

Heather

Heather,

I am very happy to hear the test came back normal!!! A good multi-vitamin can not hurt. I like the brand Super Nutrition...Woman's blend. I will send you the link. You can also ask your doctor if she has a brand she likes...or if she recommends one with Iron or taking extra Zinc. I do not feel comfortable giving you those specifics...but I do know the multi-vitamin can help. :)

Deborah

http://www.supernutritionusa.com/products/simplyone

Deborah,

10:30am 2pc Ezekiel bread w/ PB and 0% fage yogurt with fresh berries and cinnamon and almonds. I slept in pretty late today. I was tired, but overall not feeling like participating in life. Drug myself though a few tasks at the office.

12:30pm large PC of salmon w/ green beans and whole wheat crackers.

3:15pm handful of almonds

3:45pm - cinnamon and vanilla latte w/ skim milk. I fought myself on this one. It honestly was mostly that I was feeling sad and alone in my apartment. I wanted to have a reason to go out - and the grocery store or gym didn't excite me.

5:30pm drinks w/ clients - drank a hot buttered rum and ate a beer salad and one piece of bread with feta cheese and oil. -- the frustrating thing is, I had a plan. I packed food to eat at 6:30 after the drinks, so I had options, I just didn't choose it.

10:30pm 3 steak tacos with onion and cilantro on a corn tortilla. Small horchata.

Is this what the "lifestyle" part looks like? When I'm home I eat super clean, but I allow myself to take meetings and have treats? It's absolutely SO much better than I was doing. But is this a healthy place to have my goal be? Like I wouldn't have ordered the beer salad at dinner with Clients. So I know I'm doing better, but I don't know if this should be my goal. On the flip side, how much of this seems harder because of my depression? Normal tasks seem hard and life sucking. Though strangely I'm really enjoying exploring making up fun salads. :-)

http://www.supernutritionusa.com