Cutting Back On Starchy Foods
Check out this picture perfect egg sandwich for breakfast this morning:
I also had some major coffee already today because I needed an extra wake up this morning. I woke up nice and sore from last night’s training! It was a good one, and it sadly involved burpees again…. these one’s werent quite as intense as Monday night’s though ;)
Last night’s was so much different for the simple reason there were only 4 of us (and all girls!) as opposed to the larger groups we have been having lately. Since most people are on a 3 day per week schedule, I think Monday, Wednesday, and Friday end up being the obvious busy days. Since it was a smaller group and things were a little quieter once we were done with our workout, he sat down with me and we went over my eating plan in more detail.
A few weeks back he gave me a very simple eating plan… he laid out a structure of what each meal should include (e.g. 4-6oz protein, at least 1 cup of veggies, a small amount of starch, etc) as well as a large list of foods to choose from to satisfy the requirements and examples of the amounts he wants us to have (e.g. 1 apple, 1 cup of grapes, etc).
He also included on that list things we can have in moderation and the limits for that. Like for me, pasta only once per week, red meat 2x per week or less. At the end of every week I send him a detailed outline of food I consumed throughout the week. What I ate for each meal (and snacks) and at what times I ate them as well as how much water was consumed for the day. He wants us eating every few hours so he likes to see the snacks and when we ate them. I am 100% honest on this, obviously I’m doing this to benefit me so I need to see what/where I can work on things.
He gives me little pointers and encouragement at the end of each week, but last night we sat down and re-discussed my goals and what I need to work on overall with my eating – the 2 biggest things were:
1) Too much starch and 2) rather than such large meals - make my main meals a little smaller and include more in my snacks.
I am a carb lovin’ fool – no doubt about it. Even after scaling back some, he said my starchy portions seem too large still – specifically at dinner. Some of his starch suggestions in my plan include (this is serving per meal):
- 1/2 cup of beans
- 1/2 sweet potato
- 1/2 cup rice
- small piece of bread (or 1 slice) etc.
Mine look more like this:
- 1 whole sweet potato
- 1 cup of rice
- 3/4 cup of noodles
- 2 pieces of bread
- 1 cup mashed potatoes
I eat a lot of bread (um hello egg sandwich… sandwich at lunch…) so he says I need to tone it down where I can, especially at dinner time where I am having larger amount of starch, which will ultimately help me a lot.
SO – I have a few adjustments to make, but overall he said my eating has already improved greatly throughout the last few weeks even - which is good. And yes, I explained to him how food documentaries may have played a small role in that as well (ha!)
With our discussion in mind…I made a nice dinner with a limited amount of starches when I got home :)
A little bit of reheated pot roast, a big salad with tomato, cucumbers, cheese and a few pita chips, and balsamic, and a [small] side of steamed green beans and red potatoes. Delish and 100% filling!
Today is my rest day so I’m actually looking forward to relaxing and catching up on some mindless TV!