Makeover - Day 8

Welcome! Returned home a bit later than planned from my San Diego retreat - after unpacking and cleaning up I finally wound down around 9:30pm last night. Decided to rest late and stayed in bed till 9:00am this morning, a rare treat! Was more than ready for my regular 90-minute routine at the gym - treadmill and weight lifting day. Ran a few errands and heard from a few clients who have experienced great results incorporating my tips and simple meal plans. I would love to hear from you!

Stress management - tuned into Brad Yates and an EFT video that supports weight loss. I liked what he has to say about putting too much value into what the scale has to say. Decided to take a break from daily weigh-ins for now and focus on how I feel. If you are new to EFT (Emotional Freedom Technique or 'tapping'), I encourage you to learn more and give it a try! There are EFT videos for any number of topics from stress, grief, anger, self-esteem, insomnia, and more!

Brunch 11:00am: My usual...hash browns with hot sauce and sea salt + bowl of quick oats topped with cherries, stevia, and soy milk.

Stress & pain management 1:00pm: Epsom salt soak - used the entire 3 pound bag of salts in a hot bath. Soaked for 15 minutes. Felt glorious! No time for a soak? Check this Feb. 23, 2017 blog post for spot treatment ideas. Even though my trip was glorious...flying, hotel beds, and pillows that aren't quite right tend to leave me more creaky and sore than usual. A mineral soak helps me to manage muscle and joint pain inexpensively and side effect free!

Snack/Dinner sack: Worked the afternoon/evening shift and took along cherry tomatoes, 2 small roasted potatoes, bowl of corn topped with cayenne and dill, baked corn tortillas and salsa. Took an apple but brought it home...will save it for tomorrow.

Evening snack 10:00pm: Oatmeal, dark cherries, stevia, and soy milk.

Be Well! ~ Tiffany

Makeover - Day 7

Welcome! Day 7 began at 6:00am after a very restful nights sleep at my hotel. I have included a photo of my bungalow - this view is from the walking path across the pond outside the large living/sleeping space window. My quick getaway has been very relaxing and rejuvenating! Stress management and getting more rest is always a top goal for me and these few days have helped! Took one last long walk around the bay this morning and learned my 11:49am flight has been delayed to 3:28pm so that means a couple more hours to explore San Diego today. I can handle that! :)

Breakfast 8:30am: Soaked quick oats with lemon zest, blueberries, stevia, and 2 roasted Russet potatoes. Had 2 small cups of in-room coffee early on, one while walking.

Lunch/Snack bag: Packed up goodies for the rest of the day. I land in Salt Lake at 6:24pm so may have to fill in somewhere with a salad. Have 3 roasted Russets, large roasted yam, steamed rice topped with corn/bean medley and salsa, baby carrots, sliced cucumber, green pepper, cherry tomatoes, bit more brown rice, pumpernickel bagels, and an apple. This should tide me over for most of the day.

Makeover - Day 6

Welcome! I woke early to the sound of a large crane fishing in the pond outside my room after a comfortable nights sleep at Paradise Point Resort...wow! Relaxed last night in the hot tub to wind down, gaze at the stars, and listen to a plethora of birds. Deciding to do this makeover while traveling may have not been the greatest idea...not that I will eat out or sabotage my health, but posting and updating my website is one more task that takes time away from vacation! I snagged a cup of coffee at 6:30am from the lobby coffee bar and took a long walk around the resort and Mission Bay. After an hour I made it back to my room and food!

Breakfast 8:30am: Quick oats soaked in hot water from the in-room coffee maker, topped with blueberries and stevia. Two roasted Russets. This delicious breakfast is filling, cost very little compared to what I may have found at a restaurant.

Lunch 1:00pm: Spent the afternoon exploring Balboa Park and wandered the automotive and aviation museum. First time visit and knew I didn't scratch the surface on sights to see. Packed goodies and feasted on a large roasted Yam, veggie bag, steamed brown rice with sliced cherry tomatoes, and an apple.

Snack 2:30pm: Next up was a visit to Hotel Del Coronado during their 130 year anniversary.  While gazing at the hotel and hearing the beach behind me I enjoyed a small mixed berry sorbet ($7! from the hotel ice cream shop). Love this place! Wandered the town afterwards, window shopped, and found a New York style bakery - snacked on a couple of pumpernickel bagels and an apple I had with me. Before leaving I found a small Mexican restaurant and picked up some salsa for dinner.

Dinner 7:00pm: Baked corn tortillas and salsa, baby carrots, 2 roasted Russet potatoes with mustard, and another pumpernickel bagel. Don't typically eat much bread...it helped to fill in my need for starches and calories.

Makeover - Day 5

Welcome to the halfway point of my 10-day Challenge! I slept much better last night and closed my evening with another small bowl of oatmeal, strawberries, lemon zest, stevia, and soy milk. Such a tasty combo! Woke at 6:00am feeling rested and ready for my 'weekend' and day one of vacation! I fly to sunny, lovely San Diego this afternoon for a two-day resort retreat. I have finished prepping the bulk of my food for the stay (pictured prior to packing in my carry-on) and learned that two restaurants at my hotel offer raw vegan salads, I may dive into those!

My weight is holding at 145 - demonstrating how I maintain a steady weight with my fitness routine and meal plan. You may have noticed I eat well, I eat often, and focus on starches like potatoes, grains, beans, corn, rice, and breads.

Weight day! 6:30am: my 90-minute routine of cardio on treadmill, free weights, abs, and stretching. Began with a cup of black/green tea with stevia and soy milk and a cup of coffee with stevia.

Breakfast 9:00am: plate of hash browns with hot sauce and sea salt + 1/2 c quick oats cooked and topped with strawberries, lemon zest, stevia, and soy milk. Notice a pattern? I have favorite breakfast items that are simple for me to prepare, filling, nutritious, and tasty!

Heading to the airport soon for my San Diego 2-night retreat, Made another quick plate of hash browns, once cucumber sliced, and diced peaches for lunch at 1:00pm. Snack on the plane was a multi-grain bagel and apple.

Posting this on day 6 since WOW...is the Paradise Point resort an amazing place! Flight problems leaving Salt Lake got me out of town a bit late since a mechanical error delayed things and required a change of planes. Ugh! Had a late dinner in my room: baby carrots, baked chips, brown rice with corn/black bean medley, and a roasted yam. Snacked on rice cakes while I wandered. Will post pictures later!

Makeover Challenge - Day 4

Welcome! I paid dearly for my caffeine infused tea at lunch yesterday...didn't fall asleep until 2am! My day off splurge reminded me that my system cannot handle caffeine very well. Woke at 7am today feeling sluggish - my black/green tea and treadmill duo jump started my heart and boosted my spirits. Endorphin rush in hand, I headed to a local park (Memory Grove for any Utah peeps) and hiked for half an hour. The blooms, honeysuckle and lilac perfumed the air and further raised my mood. Weighed in at a steady 145 - time to up my game for any further weight loss this week!

Workout 8:00am: 30-minutes on the treadmill, 2.6 speed and 10 incline + 30-minute trail hike.

Breakfast 10:00am: Oatmeal (1/2 c dry) topped with 4 large strawberries, lemon zest, stevia, and soy milk. Plate of water fried hash browns with hot sauce and sea salt.

Lunch 1:00pm: Due at work soon and needed a bit more sustenance to hold me over. Duplicated my oatmeal & strawberries meal from breakfast...so tasty! Added an ACV tonic and a Roma tomato.

Snack/Dinner graze sack: Packed 4 small roasted Yukon golds with mustard and relish packet, an apple, one banana, veggie bag (1/2 red pepper, 2 carrots, 1/2 cucumber), jam sandwich (Jack Spratt bread with 2 T. fruit only raspberry spread), and a steamed brown rice (1/3 c.) topped with frozen corn/black bean medley (1/2 c.). I'll dine my way through these items between client appointments later today.

Also, I fly out for a 2-night relaxation getaway to lovely San Diego tomorrow afternoon (mega stress management!) and am food prepping for my trip. Traveling with most of my own food saves money, time, and is an investment in good health. I stay at the Paradise Point Resort; my Lanai room has a small fridge and coffee maker so eating in and/or poolside will be a snap. So far I have put together oatmeal bags and lemon zest for breakfast (have 2 pints of blueberries for topping), 2 packets instant grits, steamed brown rice, apples, raw veggies (baby carrots, red pepper, cucumbers, green pepper), 3 large roasted yams, and 6 roasted Russets. I will fill in at the resort with salads and other vegetable dishes as needed. Keep an eye on the next few posts for photos!

Makeover Challenge - Day 3

Welcome! Closed my evening fairly early last night...began nodding off around 8:30pm while watching my favorite Friday night programming 'Svengoolie' - Earth vs The Flying Saucers. Love old B-grade sci-fi! Was still a bit hungry after my tapas dinner of guacamole/salsa/chips so I had another 1/2 c of oatmeal topped with 1/4 c diced peaches, soy milk, and stevia. Slept steady from 11:00pm to 5:50am. Another win for me! Started the morning with black tea as shown on day one plus another cup of coffee while I worked out. Weight held at 145 which was great considering heavier foods such as nuts and avocado the day prior. I don't often mention beverages since I drink so much water (1-2 gallons) throughout the day; I tend to not drink with my meals.

Weight day! 7:00am: See day one for a breakdown of my 90-minute cardio/weight/abs/stretching routine.

Breakfast 9:00am: 1/2 c. quick oats cooked with frozen dark cherries (8); topped with soy milk and stevia.

Lunch 12:00pm: Large tossed salad (greens, tomato, cucumber, celery, corn/black bean mix) topped with dressing made with 2 T Amazin' mayo - 2 T reen salsa - 1 T lime juice. Arnold Palmer Zero to drink.

Movie & Snack Time 2:00pm: Made fat-free popcorn in my microwave using 1/2 c. white popcorn in brown paper bags. Spritzed with water and seasoned with fine ground sea salt. Also took a treat cup - 1 T dark vegan chips + 1 T raisins + 1 T chopped pecans.

After the movie (saw Isle of Dogs - amazing film!) I did my grocery shopping for the week and had an apple as an extra snack on the way home, 4:00pm.

Dinner 6:30pm: Potatoes (3 roasted Russets) & mushroom gravy, see day one for recipe link. Steamed broccoli (1/2 c) and 1 quart strawberries for dessert. Yum! Finishing the evening with my ACV tonic about an hour or so before bed. Kicking back and watching PBS for relaxation and stress management tonight. :)

Makeover Challenge - Day 2

Welcome back! Day 1 ended well for me, my shift ended a bit early getting me home by 9:00pm and into bed earlier than usual. Slept through the night (an amazing and rare experience!), woke at 5:50am. I typically weigh daily and noticed a .6 pound loss...nice start! Two additional aids that helped yesterday was applying an ice pack to my neck and shoulders after work, using Epsom gel on my low back and knees, and had 10 minutes in the massage chair during my shift.

Day 2 is another work day for me; my shift runs 8:30am - 3:00pm today. Began with 2 cups of coffee (caffeine is a nemesis I am working to rid myself of) adding stevia and non-dairy sweetener. No gym today...with the lovely weather upon us I plan to take a long walk after work.

Breakfast 7:00am: Hash-browns with hot sauce and dash of sea salt (one of my favorite and most filling breakfasts!). 8:21am - ACV tonic (see yesterday)

Lunch/Snacks to graze on throughout my work shift: Leftover mashed potatoes topped with mushroom gravy, an extra roasted Russet with mustard packet, and a cucumber sandwich made on Jack Spratt fat free bread topped with Amazin' Mayo - dill - cayenne - dash of sea salt. Added 4 dried apricots and some raw almonds I snagged at work.

Dinner 1 & 2: Clients kicked my butt today - 2 deep tissue and a 90-minute stone so no long walk for me, left work ready to relax! 4:00pm stopped at Harmon's for small salad bar (greens, sweet yellow pepper, watermelon radishes, beans, red onion, carrots, cucumber, topped with balsamic vinegar), wedge of artisan sour dough and bananas (saved one for tomorrow). 5:30pm 1/2 c homemade guacamole topped with fresh salsa and 5 baked tostadas.