Another excellent post from Mirna Espari. I know you will enjoy it!
I would like to update you on what has been going on with my journey to getting back to a healthier me.
Something is Wrong
A week after my last post I ended up getting really sick. I was nauseous and very tired, my stomach was in shambles and not really able to eat anything at all. This went on for a few days ( I even thought I may be pregnant!! EEK ) However that was not the case lol :)) I started looking at what I was eating, it seemed that anything containing gluten was making me feel this way. I did my research and spoke with a friend who is also gluten intolerant and said she experienced the same symptoms.
I have also been sleep deprived due to our beautiful and wonderful 14 month old who seems to enjoy being awake rather than sleeping. For the last 4 nights I have averaged about 4 hours of sleep a night. Talk about being grumpy :/. I do thank him for helping me the last two nights for staying up with her so I could get to bed earlier. My husband (Sattar) and I are working on changing up her bedtime routine to help her get to bed earlier. This is still a work in progress! As a fitness professional I advocate healthy eating, exercise and SLEEP! I really need to change the way I prioritize those 3 because after being sleep deprived for 4 days I realize that lack of sleep interferes with healthy eating and exercise.
I did change up my eating habits to start a gluten free diet after the holidays and I feel way better however due to being sleep deprived I’m craving SWEETS LIKE CRAZY!!! The lack of sleep is interfering with my blood sugar :(( I have allowed myself a piece of dark chocolate to help get me through the day, it seems to be helping. Below is what I am eating at the moment. I also change it up often so I do not develop an allergy to any of the foods that I enjoy.
This is what my eating looks like at the moment –
Multivitamin- Lifetime Multivitamin
Fish oil- I take 3 in the am 2 in the PM
Protein Powder – I have used Lifetime Product or Syntha 6. I am going to switch to Jamie Eason’s Lean Body for her to try that one out.
Breakfast- Protein shake – water or almond milk, 1 scoop of protein, a handful of blueberries, spinach. I alternate with a 3 egg omelet with spinach, mushrooms, bell peppers and onions.
Snack- almonds or almond butter and half an apple
Lunch – 3 Jamie Eason’s Turkey muffins ( these are yummy and easy to make) half of an avocado or chicken Kabobs with mediterranean salad from Red Oak Grill in Katy or a grilled chicken salad. Grilled Chicken salad- Spinach, small red tomatoes, cucumber, mushrooms, and chicken with a vinaigrette or lemon juice and handful of sliced almonds.
Pre Workout – water with Generation UCAN or water with THORNE Amino Acids in my water- I just started with the amino acids to help with recovery since I’m not getting good sleep.
Post workout – 1 scoop of protein with ½ cup of oatmeal.
Snack- 1 Turkey muffin and the other half of my apple
Dinner- Chicken, veggies, Sweet Potato.
Water is my late night snack 😉 I’m also playing around with my carbs at the moment. I have taken bread and rice out at the moment and seems to be going good. I still eat fruits, oatmeal and sweet potatoes and looking to add in regular potatoes but this seems to be helping regulate my blood sugar due to the lack of sleep.
I have also made sure my workouts are staying consistent. I have also taken the intensity down for the week just because my recovery at the moment is going to be slower. Below is my workout schedule.
Sunday – Legs- Heavy
Monday – Core/ Chest and Trips
Tuesday – 40 min run along with intervals with my run club/ Back and Biceps – more repetitions
Thursday – Shoulders, core and Triceps
Friday – Legs
Saturday – Run -40 min with intervals
I will get to back to heavier strength training next week.
We all have barriers that make keeping a healthy lifestyle hard but its all around planning and staying consistent that will make it easy to get back on track once things are back to a more neutral state. If not then its even harder to try and get back into a routine.
What do you think?
So this is my current routine, now I want to hear about yours. If you have questions about mine though, what would you like to know. Comment below.