Weekly Meal Plan

Good Morning!

This week I spent about $70 on this weeks meal plan. I went to local Asian markets for the produce and got the rest at a Ralphs.

Shockingly enough it wasn’t that hard planning. After truly understand how to portion out my calories for three meals and three snacks, it became easy. Don’t get me wrong I still have a lot of questions about certain things. Such as how to store your meals in the freezer, how to get the most bang for your buck…etc.

I learned that Reddit is your best friend when it comes to about everything. When I was learning about weight lifting and gaining, the community on Reddit was so welcoming. I feel like that is the one place where there is no such thing as a dumb question. People online are so willing to share information and even share workout plans they buy. Another source of inspiration for me is Instagram. I follow various Fitness Gurus on Instagram that share meal preps and workouts.

I’ll be making a post dedicate to the specific gurus that inspire me soon.

Hope your hump day is off to a great start!

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Monday Motivation

This week is going to be different. I have been under a lot of stress due to something going on in my life. I won’t be posting at all this week. I need to gather my thoughts and focus on this problem. As of now it will just be this week, hopefully this can get settled within a week.

I will keep you updated next Monday on what will happen. Thank you for understanding.

This quote will definitely be my reminder this whole week.

25 Quotes about Strength:                     So, and here is where it speaks to me...wouldn't it be better to about give up hope? If you keep the faith, it extends the time you are NOT about to give up hope. Riiiight??:

Gains: Just the Beginning

I was talking to my doctor about my uncontrollable weight loss and she mentioned joining the Gain Squad. For the people who haven’t heard of this tready workout idea then let me explain.

What is gains?

According to Urban Dictionary, “Gains is best described as a lifestyle that many take to put on muscle and get into shape. However, gains isn’t just about getting big muscles and looking lean. One will find that making gains consists of: the process of lifting, eating healthy, and making life decisions based off of ones health”.

So I thought instead of bombarding you with all this information I will slowly ease you into the process. What you might not know is that may fitness “gurus” create their own version of gains. They charge you about $20 a month for a plan that includes workouts, meal plans and some other tips. Since I can’t really afford that I decided to create my own that caters to my needs. If this sounds like something you would like to do as well, I will lead you through the process of creating your own.

I learned that reddit is your best friend. There are many people in fitness forums that not only will help support you through the process but will even share tips with you. They have people that share their meal plans and even give you advice on what brands to buy from.

The first step in creating a meal plan is to know how much calories you need to have daily. The website I used was had a Weight Gain Calculator. Here is what mine looked like:

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I chose the calorie boost because I have a hard time putting weight on.

Then once you hit calculate it comes up with how many calories, carbs, protein and fats  you intake.

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If you keep reading the article on the website it explains what kind of workouts you should do to gain that muscle. I even love that they have all theses tips and resources you can utilize.

After that the next step is to use the Macronutrient Calorie Calculator. I did this extra step because my boyfriend is diabetic so he can’t eat a lot of carbs. So this tool lets you pick a common diet ratio. Here is my example:

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After finding out your results you can customize your own meals. I started using Fitness Tracker to see exactly how much I am eating so I never go over. So far that has been helping me see what exactly I am eating. I recommend you read the rest of that article to get a better understanding of what this calculator is used for.

Tomorrow I will show you how to plan out a week’s worth of meals and lunches.

I hope this helped you as much as it has helped me. Please feel free to leave any comments or questions below. Any likes and shares are appreciated!

 

Love,

Erika

 

Sugar, Sugar how you get so fly

Hi my name is Erika and I’m addicted to sugar.

This week I was really taking a look at what I was eating and I notice something shocking. I have a sugar problem. The amount of sugar I intake and crave is out of control. I remember my boyfriend always mention that I have a sugar problem when we were beginning to date. When he would mention that I just thought that was him worrying. But now that I’m looking at what I’m eating I’m starting to realize he was right.

I feel like since he got diagnose with diabetes that was when I lost control. I started hiding sugary foods and drinks from him. At first I thought it was because I didn’t want him to get tempted but in the end I think I wanted to hide my addiction. Since this new lifestyle both of us have to be on board. No one can really cheat because it leads the other to go crazy too. I started to use the excuse of cheating at work to keep it out of our home but I see myself eating crap.

One thing about me that I inherited is my love for soda and coffee. I loves those things so much but the amount of sugar in them is insane. I especially can’t stay away from chocolate. So since of my June goal post I have been making sure that I am staying on top of things. That means getting my sugar intake to go down.

When I started the diabetic lifestyle I realized that sugar is everywhere and has many names. But I never compared the amount of sugar in each thing.  So when I saw this image below I was shocked at the amount each one has.

Pasta sauce with as much sugar as a Mars bar and soup as sweet as cider: We reveal how much of the white stuff is lurking in your favorite foods http://www.dailymail.co.uk/health/article-2993513/Pasta-sauce-sugar-Mars-bar-soup-sweet-cider-reveal-white-stuff-lurking-favourite-foods.html:

Photo Source: Sugar Chart

  • I know that with the amount of sugar I take in daily my body will definitely get sugar withdrawals. So I am planning on doing a sugar detox to start off my battle with sugar.
  • For the sugar detox I am going to just infuse water with lemon, mint and cucumber. I will pick fruits and veggies that have properties that will detox my body. After that I am just going to change my habits to keep me away from reaching for a donut.
  • It will start with just drinking water and unsweetened protein shakes.  In the morning instead of going for the sweet coffee I’m going to go for a protein shake.
  • The next thing is plan healthy carbs and healthy fat for lunch.  I will also need to bring in some healthy snacks to keep me going through the day. This will keep me from eating junk food and going out for lunch.
  • I will start introducing strength training to keep my blood sugar low. The more lean your body is the more easier it is to pass sugar through your system.

If you want to join me and put an end to our sugar addiction  then be sure to check this link out. On Thin, Healthy, Me blog, she goes over what a sugar detox is  and how you could benefit from it. She even created a Yes/ No food list that lets you know what you should eat.

Like or comment below.

Erika

 

 

My kind of Shake

Hello Everyone!

So as you know I have been trying out some shakes to help me gain muscle. Let me tell you that some of these protein shakes were so difficult to drink. I found myself measuring out  my drinking points. I knew that in order for this to work for me I had to chug it. So I would get a white board marker and mark where I had to chug to.

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Day one I had the Pure Green Protein and that was the worst one out of the three. I found it to be so hard to drink that I just had to power through and finish it. So I knew that this one wasn’t for me.

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Day two I tried the Vega One shake. This one was a little better than the Pure Green. But I was disappointed but instead of tasting like coconut almond it tasted more like Flintstones grounded down vitamins. Which isn’t delicious at all, I think it probably was the most grainest out of the three.

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Day three was the best by far. It was the light at the end of the tunnel. This shake didn’t upset my stomach, blended easy, and didn’t separate too much from the ice. It tasted more like chocolate milk than crushed up vitamins. I think what amazed me is that it wasn’t a pain to drink. After forcing shake after shake it was nice to feel like I didn’t need to. I will probably buy this one depending if I still want to continue searching for more flavors.

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What I did was add 1/3 cup of 2% lactose milk with a cup full of ice. I would put all of that into a blender and take it to my desk. My boss was nice enough to bring in his bullet to work for me. So every morning I would blend up my drink and just chug it at my desk. I did this to all three shakes just to keep it consistent.

I decided to ease into working out because I knew my poor body would go into shock if I got too crazy. So what I’m doing is the 30 day squat challenge and swimming twice a week for an hour and a half.

Well I hope you enjoyed my review and hopefully helped you on your shake quest too.

Erika

 

P.s. Tomorrow morning I’ll upload my June Modern Meow logo. So be sure to stop by around noon to see what my inspired this months logo.

 

Happy Friday

Yay its finally Friday! I’m so happy that the weekend is finally here.

Tonight I have plans to see Through the Looking Glass with my bf. I’m beyond excited to go see it. For those of you who don’t know I’m obsessed with Alice in Wonderland. So I decided to go all out for this movie and go see it in a Regal theatre. I heard that there is lazy boy chairs that recline and they bring you, your order. So you know I’ll be out the door when it hits 5:30.

 

I have already started working out and let me say that I’m really out of shape. I was trying to fit in 50 squats before my boyfriend came home and I really had to dig deep to get to 30. My boyfriend came in right when I hit 40 and I was struggling to keep myself from gasping for air lol. I didn’t want him to know I was doing a squat challenge but he figured it out. I am really going to have to get motivated now because after the first few days it got hard. I bought some protein shake packets to try out different brands before committing to one. I’ll be posting my review on that on Monday if you want to see which ones I tried and liked.

I hope you all have a fun and safe weekend!

-Erika

Monday Motivation

Good Morning all you lovely people!

Hope you didn’t work too hard this weekend. Yesterday I got a head start on my grocery shopping! So I’m pretty proud that the task I always put off was accomplished yesterday.

Last week was pretty scary and stressful. I never knew that being a support system was extremely hard. Keeping a brave face can be so difficult at times. There are even moments when I just want to cry. The person who has diabetes is my boyfriend and this whole time I wanted to keep it to myself. I mostly did it because its really not my news to share.

But last Tuesday his friend came over and tested him with his machine. His number was at 182 and his friend was telling us that we should go to the ER. We were waiting on his insurance to finally kick in so we could FINALLY see the doctor. It turns out that there was more BS involved than we thought. So I decided to go with him last Wednesday to the Urgent Care to hear what the doctor had to say. They didn’t tell him anything important! They gave him his medicine told him how to use it and sent us off (after waiting 4 hrs).

They didn’t run any tests even though his blood sugar clocked in at around 240. The doctor even advised my boyfriend to get off his ketogenic diet that was working wonders on him. But to top it all off his dietitian never called him back since Wednesday. So as I’m trying to control his carb and sugar intake with these diabetic websites. But it seems like nothing is lowering his blood sugar not even his medicine. I’m beyond worried and angry because it seems like no one is helping us.

It’s these moments I have to stop and say to myself this is a test. I have to remain strong and fight through this. I can’t let this win and take over. So today more than ever I need this motivation Monday to remind me to keep going. If there is anything I want you to take from this it is to get yourself checked. If my boyfriend would have gotten checked a year ago we probably wouldn’t be here. Please don’t put your loved ones through this especially if you can prevent it from getting out of control.

Top-30-Inspiring-Disney-Quotes-Sayings-motivating: So True:

Souce: Image 1 & Image 2

I love you all and truly care for your well-being.

Erika