wiaw: small changes

Is this week over yet?!  It has been quite the week so far, in good and in bad ways.  I’m totally and completely stressed out and my face and body are telling me that I’m stressed.  *sigh*  I’m just not used to having to work a full 5 days… 😉

I’ve been trying my best to keep myself from stress eating, since I tend to do that as well.  I said it a few months ago, but I’m still just not happy with my body right now.  It’s not that I’m fat – I know I’m not – but it’s amazing what 2 or 3 extra pounds does to my self-confidence.  I know that I need to make some changes and just take a closer look at my diet.  Which made me think of this awesome post by Meghann from a few years ago.  It’s amazing what small changes can do not only to your body, but to your confidence as well.

So, that’s my goal.  Small changes that I can make to my diet.  So, let’s take a closer look…

Sometimes I think my hunger has to do with the fact that I am awake almost 3 hours before I actually eat something in the morning.  So, after my 6-miler, I had a 1/4 cup of cashews.  I really struggle to find quick, high protein snacks.  If anyone has any suggestions, I’d be happy to hear them!


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Breakfast in the car an hour and a half later.  Are you surprised?  It’s of course another smoothie.  I think this was a pineapple, strawberry, and banana smoothie with vanilla protein powder.  And coffee to warm me back up.  I only use creamer in my coffee (I’m a Natural Bliss fan) and I started measuring it out about a month ago because I knew I was going overboard with the cream.

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I had a salad for lunch, which is something I always look forward to.  I am trying everything I can to increase my protein vegetarian-style, so I threw in some chickpeas.  Plus, an apple on the side, along with some hot chocolate to warm me back up.  Do you see a pattern here?  Meals are especially hard with my body temperature, as all my blood flow goes to my stomach for digestion, leaving me with numb/white fingers.  It’s not as bad when it’s warm out, but January through the end of April is usually the worst time for my Reynaud’s.  How do I warm up without adding liquid calories?

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My snack in the afternoon was a mix of raw cashews and raisins.  This does nothing to hold me over and I ended up snacking on some of MacKenna’s dried fruit when I got home from work.  It. Is. My. Weakness.

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Monday evening was beyond stressful, so I ended up forgetting to take a picture of the delicious leftover pizza from a new pizza place up the street from that I ate.  Not as good leftover, but you can never go wrong with veggie pizza!

And some puppy chow to end my night with something sweet.  OK, so I forgot to take the picture until I ate everything out of it, but I’ll admit that I look forward to eating the dried chocolate cake mix with a spoon.  Nom nom nom.

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Since I didn’t realize not everyone knows what Puppy Chow is, it is rice Chex with melted chocolate and sometimes peanut butter (I used Biscoff in place of PB), and then you shake it with powdered sugar – or a mixture of powdered sugar and cake mix.  Seriously, nom nom nom…

I KNOW I need more protein in my diet.  I KNOW I have to stop with the extra snacking.  And I KNOW I need to limit my portion sizes.  Since I upped my mileage lately, I’m still trying to figure out how to fuel my body.  Do I need to eat more or am I really overeating?  Or is it something else that I’m totally overlooking?  I don’t know for sure, but I know there are some changes I can make that can make me feel a little bit better about myself…

  • I know it sounds a little weird, but sometimes I just drink straight hot water. Where I grew up it was really cold out, and lots of people I knew did this to help keep themselves warm. Tea bags in hot water are also great options 🙂 One thing I love for extra snacking are cheese sticks- helps with calcium (I’m lactose intolerant but Kraft has 0g lactose in their string cheese) and protein in the middle of the day. Almonds are also common snacks for me, as is greek yogurt!
    Caroline recently posted..What POTS Taught Me About Comparison

  • Kathleen

    Hi there! Fellow runner here, not a vegetarian, but I love to look for non-meat protein options.
    I’m not sure if you’ve mentioned it or not before, but do you eat eggs? I think hard-boiled eggs are a great, protein-packed snack or meal and could be an option if you like them. Greek yogurt is another place where I get a lot of protein. I bulk up my salads with sardines/anchovies/trout, etc., too, but I don’t think you eat fish.
    Good luck! Your running really inspires me, thanks for posting!

    • Kristen

      I am not a huge egg fan, but I actually have started adding fish into my diet. And thank you for the compliment!

  • Alexandra Shaw

    Fage 2% Green Yogurt has 20 grams of protein in one serving!! Thats 40% of daily needs. I am also a vegetarian. One of those bad boys with some coconut almonds and a few chocolate chips mixed in holds me for a good 4-5 hours!

    • Kristen

      LOVE Fage! That sounds so amazing! Where do you get coconut almonds?!

  • Alexandra Shaw

    Oh and a drizzle of honey too…

  • First, I have to say that I listened to your Lifestyle Accountability Podcast this morning and loved it – you came across so down-to-earth, real, practical, and fun! Second, I actually think the amount you’re eating seems fairly good (that salad looks a bit small to me, so maybe bulk up lunch a bit more?), but agree with amping up the protein a bit more. How about things like Greek yogurt, dry roasted edamame or roasted chickpeas, or string cheese and a whole fruit for a snack (might fill you up more than trail mix), and/ or hardboiled eggs or baked tofu added to your salad? You’re doing great, so try not to stress – every small change is amazing!
    Megan (The Lyons’ Share) recently posted..7 Exercise Tips for Workout Wednesday

    • Kristen

      Aw, thanks Megan! I think I’m like that in real life, so I’m glad that came across on the podcast! I am trying to add in Greek yogurt and nuts, but I forget about string cheese! That will be on my grocery list this weekend!

  • ErikaMC

    Doesn’t look like you eat much for “healthy” fats. Personally, a smoothie of just fruit and protein powder would not fill me up at all – I would need some fat and carbs, especially after working out in the morning.

    I know I need to be more mindful of my snacking while prepping supper – some nights I’m not even hungry for supper by the time it is ready. Chewing gum helps or sucking on a mint.

    I love hot tea or warm water with lemon to warm me up. Hot chocolate is also good and can be good for you – it’s also an excellent recovery drink.

    • Kristen

      MacKenna snacks all the way up until dinner and I have the hardest time not eating her snacks with her! Too many extra calories. I do skimp on fat in the morning, but with adding in a snack, I might be able to make up for some of the lack of fat.

  • Lee

    What about tea for a hot drink?

    I eat eggs a lot and they tend to fill me up well.
    Lee recently posted..Weekend Recap

    • Kristen

      I’m not a big tea person because I have to add a ton of sugar to make it taste good, and I try to avoid added sugar (wow, doesn’t that sound stupid coming from a choc-o-holic?).

  • You are so NUTTY!!! Ha Ha! That’s not a bad thing at all though. I ADORE Cashews too! But sadly, I can not eat nuts anymore 🙁 Eat the cashews for me too!
    GiGi Eats recently posted..Academy Award Winning Appetizers

  • I wonder if you’re actually eating ENOUGH. I love to throw QuestBars in my bag for extra protein if I feel like I need it. And adding healthy fats into my diet like avocados helps a lot with my appetite.
    Cecilia @MommiesRun recently posted..A RUN365 Wedding

  • Laura

    So, it definitely doesn’t seem like you eat that much! And as for staying warm, I actually drink lots of hot water at work 🙂 finally, try hard boiling eggs on the weekend to have for snacks all week… Those and Greek yogurt are awesome low-cal protein sources. But… Like I said, maybe you think you eat more than you do!

    • Kristen

      OK, I think I’m going to have to try the warm water thing. I actually prefer luke warm water to cold water, so maybe I will enjoy warm water to warm up as well.

  • Jen

    I mean this in the most supportive way possible so I hope you don’t think I’m being negative or attacking you (b/c if we lived near each other I know we’d be BFFs), but I don’t think you’re eating enough and that’s why your body may be hanging on to a few extra lbs. Of course, pictures are deceiving so I may be way off base.

    When I’m running as much and as hard as you are, I aim for 3000 calories/day and that’s to maintain my thinnest acceptable weight — that’s 135lbs and I’m 5’7″ for comparison. With lunch I’d add a piece of whole grain, seedy bread with butter or just dipped in the dressing leftovers — that could also help with the protein.

    Also, have you ever experimented with eating before you run in the morning? I never used to either but started eating a 1/2 banana w/pb before my a.m. runs when I was nursing and it made a huge difference to curb all day hunger. But I know this definitely isn’t for everyone!

    Good luck! I hope you find the balance that works for you soon! <3
    Jen recently posted..Baby #2: What I’ll do differently (and the same) this time around

    • Kristen

      Jen, I would never think you are attacking me – from what I can tell, I don’t think you have that in you! You know I love you and value any advice/criticism you would give me! I actually agree with you, but I find that no matter if I eat more than I think I should or less, I am bloated and my weight doesn’t change. Part of the reason why I cut back on gluten.

      I usually aim for about 2000-2500 calories a day (5’4″ and around 120 – right now I’m holding steady 3-5 pounds heavier than that). I think my biggest problem is that I backload my calories – don’t eat enough during the day and make up for it at night. I also can’t. stop. eating. M&Ms. I have a problem! 😉

      I have done the same fuel as you before a run, but I haven’t done that it awhile. I think I need to start again. And yes, we would totally be BFFs if we lived closer! <3

  • lfwfv

    I feel like you need more good quality carbs. what about nuking some quinoa or brown rice and throwing the warmed grain onto your salad? when I crave dried fruit and sweets, it is usually because I haven’t eaten enough whole food starches. baked potatoes can be nuked and are easy, warm fuel too! Also, I love making chickpea flour flatbread (1 cup chickpea flour, 1.25 cups water, whisk together, cook in nonstick pan on medium for 3-5 minutes each side. Yum!). You could also add some cooked oats to your lunch as a warming dessert with some great carbs.

  • Eggs, meats, tuna, nuts, beans, and peanut butter are really good sources of protein. Try a protein powder that you add to milk or water…they contain a lot of protein too.
    LeanonLife recently posted..Food Trend Alert: 5 Healthy Recipes For Brussels Sprouts And Cabbage

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