If you are what you eat, then im a grape :)

Hey Everyone, Iv missed blogging so much. Its been a couple weeks, Alot of life changes are coming up for me and that's mainly the reason iv been M.I.A. One week from today ill be starting a new adventure and season in my life.. I'm moving to sunny Florida! Holy moly. Im so excited and yet so nervous. I love living a life of unknowns, its so fun to trust God and be open to go wherever he wants me to go. As i start this next chapter in my life, i cant wait to take you all with me. I already have a couple of fun blogs in mind, one including healthy road trip food ideas. Stay tuned! This weeks blog has been requested by many, so i decided to share my diet before and now. 

As always, im not a registered dietitian or nutritionist im just an everyday person who learned from eating mistakes and this is what worked for me.

Lets Talk Food..

So if you are what you eat.....what are you?
A big mac, a large fry, a bag of chips, grapes, pineapple, club cracker, pretzel?

You're food choices can make or break your life. That may sound too black and white, and maybe even a little harsh right? But lets face it the saying 'you are what you eat' is a true statement. I quickly found this out during my second year of college.

 So lets travel back in time a couple years back to 2008. I just started my second year in bible college and moved to a new apartment with one of my best friends, Alicia. I was going to school 8:30 to 12:00 monday through friday and then worked full time. Life was busy and i made just enough money on my target income to pay the bills. Eating healthy just wasnt in the budget, or atleast i didnt want to fit it in. So everyday, literally everyday my lunches either consisted of a package of Ramen noodles with two peices of white bread with butter spread on them, or i ld make the little $.88 totinos personal size pizzas, and if i wanted to spend a little extra id pick up a church's chicken basket on the way home.  

                                               

                Who hasnt had top ramen in their lifetime?? :)

After lunch i would take a two hour nap and then get ready for work. Working at target, i was a regular at the cafe, sugar cookies, popcorn, pretzels were my top faves, with a large soda pop on the side of course. 

I graduated my second year of school and decided to attend a third year worship program. At this point i had moved into my own apartment and had gotten a raise at work.The year of 2010 was when i really packed on the poundage. Living alone was well lonely and theres no accountability around so i ate whatever i wanted and in large amounts. I was making more money which meant in my world 'more money for food'. Mcdonalds, arbys and churchs chicken became my everyday lunch stops. Pretty sure they knew me by name. I easily ate 1000 calories just in one meal. Sometime for breakfast id do grab a biscuit from mcdonalds and then a couple hours later be in the same drive way for lunch. I distinctly remember ordering a medium meat lovers pizza from domino's and eating the whole thing while watching twilight one night! Ps- daily naps were even more of a necessity for this year of school. Between the stressful classes, late hours at work, and horrible food choices i became lethargic and depressed. 

Okay enough of my dirty confessions of eating! I graduated school in may of 2010 and gained about forty pounds total over two years, weighing in at 210. In june of that year I was looking through some pictures my friend had taken from a weekend ministry trip and couldn't believe my eyes when i saw a side shot of myself. I gasped at my figure, i think i audibly asked myself 'who is that'?

 The even more sad part was how unhappy i looked in the picture. My belly and face were swollen and i look so unhealthy. In that very moment i made a promise and commitment to change. I didnt care how hard or impossible it seemed, i had to do something. So whats your motivation to change? We all have that pivotal moment in our lives, whether its when we look at a picture someone snapped and cant believe the belly that came from nowhere, looking at your kids and realizing you want to be around for them and their kids and not only that but healthy, being diagnosed with a disease that could go away with simply changing your lifestyle? Whatever the case, use that to your advantage.

The Changes i made..

1. First of all 'the Water only' change (check my previous blog on water for all scoop), i took all sodas and juices out of my diet. If you are an avid drinker of pop, i think you would be surprised how fast you would drop 10 to 20 pounds from cutting out all the calories and sugar.
2. I stocked my fridge to look like a deli and produce market rather than an isle in walmart. I always always always have fruit and veggies to snack on, and have as sides for dinner and lunch.
3. Calorie counting is essential. I cut my calories from a daily intake of atleast 2500 calories to 1200 a day. 
4. Plan your meals ahead.One of the first things i do at the beginning of the week or before a grocery trip is plan out each meal, this makes it much easier to stay on track.
5. You will eat what you buy, so dont buy crap. plain and simple.
6. I try to eat my dinner before 6:00pm and not eat anything the rest of the night,this gives my body ample time to burn my food, if you do get hungry eat a healthy snack. No biggie.
7. Adopt the mindset to eat until your satisfied not until your full. It takes five to twenty minutes for your stomach to tell your mind its full. I get a plate a food, eat that, and sit for atleast five minutes before getting seconds. 10 out of 10 times ill realize im full and dont need the second helping.

Why Count Calories?

A Calorie is a unit of energy that measures how much energy food provides to the body. The body needs calories to function properly. The amount of Calories in food gives you energy, protein, carbohydrate, nutrients and fat to fuel your body. When you eat food, your body turns the food into fuel, burning it to produce calories (energy).

The calories in your food come from sources such as carbohydrates, proteins, and fats. For example, a gram of carbohydrate contains 4 calories. A gram of protein also contains 4 calories, where as a gram of fat contains 9 calories, which is more than twice the amount of carbohydrates and protein. This is why a food with the same size serving may have far more calories. Nutritionists do not recommend calorie counting for teens unless a doctor has recommended it.

There are 3500 calories in one pound of fat. For example to lose one pound a week, you would need to cut atleast 500 calories from your daily intake. For some thats simply cutting soda out of their diet.

             

Examples and Options

Breakfast- 

The most vital meal of the day. I have a daily morning routine, i set my alarm for 7:00am, snooze for about ten minutes :), go straight to the kitchen and drink a big glass of ice water and then get to cooking two eggs with spinach or green peppers. Eggs are an amazing breakfast choice because they will keep you full longer. Most breakfasts will ware off around 10am, but for me personally i stay satisfied till almost 12pm. Also who says cereal is only for breakfast, try eating it for lunch or dinner. 

                                                                            

Before id get breakfast on the go..its a big NO NO.

Calorie count of 850

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Now i opt for eggs with spinach or a fiber bar with a banana.

Lunch-

Personally my favorite meal of the day, maybe cause its like a mini life break from work or whatever responsibilities the day brings. I usually make a salad like the one below. Try to stick with vinaigrette dressings and one of my favorite substitutes is salsa (ten calories per tablespoon..wow). Both of which are low in calories. What good is a salad thats drinched in 300 calories worth of ranch..ick. I also love to make turkey wraps, whether wrapped in lettuce leafs or wheat tortilla wraps, its such a tasty treat. 
                      

Before this would be a regular lunch choice for me

Calorie count of the sandwich alone is 810 calories..add friends and a soda comes to a whopping 2040 calories. wow baby.

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Now I opt for a homemade salad or turkey lettuce wraps

Calorie count of 250-300

Dinner
I always try to eat a Meat with two vegetable sides. I have pretty much cut out all breads from my diet. You dont have to that, carbs arent from the devil, i just found for myself the bread is not worth the calories, and i think veges are just so yummy.

Before i would eat three or four slices of meat lover (or a whole pizza) without thinking twice

Calorie Count of 240 for a slice

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Now i love to eat a good seasoned meat with vegetables, brown rice, salad, sweet potato.

Calorie count around 400

Snack
Some of my favorite snacks are nuts, popcorn (no butter), fiber bar, fruits, and of course veges. i suggest measuring out serving sizes ahead of time or if your like me, you will eat the whole package in one setting.(if you find yourself craving sweets like cupcakes or cookies, its probably because your not eating enough fruit, so keep a stock of fruit around).

Additional tips:

• A great way to keep track of your calories is using the App 'fitness pal'. Its a simple food diary that makes it easy to calculate each meal to keep you on track. Try it for a day and i guarantee you'll be shocked at the surprising amount of calories in food you eat without realizing.
• Try to eat at home or pack your lunch, its much easier to keep track of your calories counts when your in control of portions.

My main objective in this blog is to help you be more aware of what you are placing in your body. I hope you gained something from all my scribbling. :)

I am so excited to share with you my tips, tricks, and knowledge iv learned along the way..because lets face it ladies..ignorance is not bliss..and KNOWLEDGE = WILL POWER!

Philippians 4:13 I can do ALL things through Christ who strengthens me.

Thank You for reading, Many more blogs to come, Sarah Hupp.