Meal Plans for Sugar Free Steptember

Meal Plan

Week 1: Low Carb and Low/No sugar

Type/Day Mon, Wed, Friday Tues & Thurs
Breakfast Omelette with Smoked Salmon, Spinach and Capers

Black Coffee

Scrambled eggs with Zucchini and tomato

Black Coffee

Morning Tea Carrot, Celery and Cucumber sticks

Green Tea

½ an Avocado

11 Almonds

Green Tea

Lunch Grilled chicken breast with green beans and sweet potato Tofu w/
Afternoon tea 1 A Green Apple

Rooibos Tea

100g Chicken breast w/Hummus

Rooibos Tea

Afternoon tea 2 11 Almonds Carrot, Celery and Cucumber sticks
Dinner Lamb Cutlets w/Cabbage, Onion, Garlic and Zucchini Tin Tuna and mixed salad
Dessert Protein Shake Protein Shake

 

Week 2: Low Carb and Low/No sugar

Type/Day Mon, Wed, Friday Tues & Thurs
Breakfast Spinach and mushroom crustless quiche

Black Coffee

Cauliflower Hash Browns w/two fried eggs and asparagus

Black Coffee

Morning Tea Sweet Potato Mash

Green Tea

Carrot, Celery and Cucumber sticks

Green Tea

Lunch Open Steak Burger, onion, tomato, beetroot mustard, spinach (no bun) Homemade Pumpkin Soup
Afternoon tea 1 Snow Peas

Rooibos Tea

Chicken Breast and Hummus

Rooibos Tea

Afternoon tea 2 Pistachios 11 Almonds
Dinner Chicken w/Cabbage, Onion, Garlic and Zucchini Steak, Sweet Potato and Snow peas
Dessert Protein Shake Protein Shake

 

Week 3: Low Carb and Low/No sugar

Type/Day Mon, Wed, Friday Tues & Thurs
Breakfast Spinach and basil pesto omelette

Black Coffee

Lean Steak, two fried eggs and mushroom

Black Coffee

Morning Tea Green Apple

Green Tea

Pear

Green Tea

Lunch BBQ Chicken, hummus and sweet potato mash Tuna and Cabbage mix with anchovies, eggplant, zucchini, red capsicum, chilli and spinach
Afternoon tea 1 Cherry tomatoes and black olives Two boiled eggs
Afternoon tea 2 11 Almonds Pistachios
Dinner Steak, egg, onion corn and spinach Turkey rissoles, broccoli, cauliflower and peas
Dessert Protein Shake Protein Shake

 
Week 4: Low Carb and Low/No sugar

Type/Day Mon, Wed, Friday Tues & Thurs
Breakfast 3 egg omelette with mushroom, tofu, red capsicum and onion

Black Coffee

Cauliflower Hash Browns w/two fried eggs and asparagus

Black Coffee

Morning Tea Green Apple

Green Tea

Carrot, Celery and Cucumber sticks

Green Tea

Lunch Lean Steak and mixed salad w/olives Salmon fillet with steamed vegetables
Afternoon tea 1 Chicken Breast and Hummus

Rooibos Tea

Tin of tuna in springwater

Rooibos Tea

Afternoon tea 2 11 Almonds Mashed Sweet Potato
Dinner Barramundi  fish and mashed sweet potato Kanga Bangas

Snowpeas, peas, beans and broccoli

Dessert Protein Shake Protein Shake

 

My Next Challenge: Sugar Free Steptember

You may or may not know by now that I love a challenge.

I regularly try to do new things, things that scare me and things that challenge me to better myself.

An example of this would be; I went Go Karting the other night, after much hesitation what felt like months of saying no I finally said yes. I was incredibly tired that day from a few back to back nights of interrupted sleep. As we waiting for our turn on the track I could feel myself growing more and more anxious. I never liked to be in control of small vehicles even as a kid I always wanted someone else to steer or to drive so the thought that I was supposed to drive this little kart as quick as I could around a winding track made me feel so anxious I thought I was going to throw-up in my helmet. But I did it, I put my foot down (not very fast mind you) and made my way around the track. It felt like I was on that track for hours (actually only 15 minutes) but I did it,  I am now confident that if for some reason I get talked in to Go Karting again that I can do it. Put the fact that I was a Grandma driver aside, I was proud of myself.

So for my next challenge not only have I agreed to participate in Steptember which is a challenge to walk 10,000+ steps a day for the month of September in order to raise funds for the Cerebral Palsy Alliance. I have also decided that I would participate in Sugar free September.

If you are interested in supporting me through my double challenge this September, you can donate via this link: https://stept.io/vsd1ipG all monies raised will go to children and adults living with cerebral palsy.

I would love to hear from anyone who has done a sugar free challenge or who lives sugar free. I am super interested to see how I feel after the month and will be sure to get back to you with some details.

Also if anyone would like to join in with me, please hit me up. Comment, message or email me I would love to talk about the process, the ups, the downs and be of support to you throughout the 30 days.

The only way I figure I can get through this challenge is to be organised, so I have drawn up my meal plans for the month which I am more than happy to share with you as I go.

Week 1:

Type/Day Mon, Wed, Friday, Sun Tues & Thurs, Sat
Breakfast Omelette with Smoked Salmon, Spinach and Capers

Black Coffee

Scrambled eggs with Zucchini and tomato

Black Coffee

Morning Tea Carrot, Celery and Cucumber sticks

Green Tea

½ an Avocado

11 Almonds

Green Tea

Lunch Grilled chicken breast with Green Beans and Sweet Potato Tofu w/ Broccoli, Green Beans, Corn and Brussel Sprouts.
Afternoon tea 1 A Green Apple

Rooibos Tea

100g Chicken breast w/Hummus

Rooibos Tea

Afternoon tea 2 11 Almonds Carrot, Celery and Cucumber sticks
Dinner Lamb Cutlets w/Cabbage, Onion, Garlic and Zucchini Tin Tuna and Mixed Salad
Dessert Protein Shake Protein Shake

I would say that I am a healthy eater generally. I write meal plans and do my meal preparation fortnightly. I will admit this year I have become quite a fan of cake, my taste-buds shifted from being all about the savoury food to all about the sweet food, but hopefully after Sugar Free September this will not be the case anymore.

So wish me luck and again reach out if you are interested in participating with me or if you have any advice for me to get me through this coming Sugar Free Steptember

Kristy

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March Challenge – 22nd of March

Good morning friends,

I was thinking back over my daily challenges thus far for the month of March and have decided that there have not been enough active ones.

So, today I challenge you to:

  • 50 star jumps 
  • 50 squats 
  • 50 sit-ups 

Now depending on your fitness and activity levels you can do these however is best for you. I personally will get them over and done with in one hit. I will do this set 4 times. You can do it as many times as you are comfortable with.

You can split these activities up throughout your day, so maybe 50 squats when you get out of bed, 50 star jumps at lunch time and then 50 sit-ups in the evening. Whatever works best for you. If you aren’t used to any of the activities then  I suggest breaking up your 50 into blocks of 10.

It doesn’t matter how you do them, just get them done. Moving regularly throughout the day is important especially if you are an office worker, so take 15 minutes have a break and do some squats!

Have a glorious Wednesday and stay tuned for tomorrows challenge.

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March Challenge – 21st of March

My day started off bad yesterday. I hadn’t had enough sleep, I haven’t actually slept well for about two weeks now, I was cranky with some people and for some stupid reason I decided to take a trip down memory lane and look at some old photos which left me frankly quite sad. 

So naturally I had a hissy fit and decided to get on with my day. I ate breakfast, went to the gym, bought myself a new top, did a few work emails, turned off my phone for a few hours (7 to be exact), ate a sandwhich on nice fresh wholemeal bread that was still warm and then cooked up an amazing prawn and vegetable pasta dish for my family. 

This got me to thinking about how we try to make ourselves feel better when we are having a bad day, if you knew me well most of the things I rattled off above are things I did to try and make myself happy and re-centre my focus. 

So today’s challenge stems from my crappy day yesterday. 

Today I challenge you to identify 10 things that you do for yourself when you want to feel better and then I want you to do one of those things for yourself today. 

My 10 things are: 

  1. Exercise 
  2. Buy myself something (like a new top) 
  3. Eat warm fresh bread (or whatever your comfort food may be) 
  4. Turn off my phone for a few hours 
  5. Have a glass of red wine 
  6. Change my sheets (fresh sheets always makes me feel happier, who knows why) 
  7. Go somewhere, anywhere generally just get out of the house I tend to like the bush or somewhere with beautiful views 
  8. Watch an Adam Sandler movie (yes I’ve always been obsessed and determined he is the man of my dreams) 
  9. I cook, generally for other people I get a kick out of making others happy when I’m having a rough day myself 
  10. Listen to music, now this is a tricky one because if you’re feeling down you need to pick an album that will bring you back up not push you down further, so choose wisely

Knowing how to bring yourself up on the bad days, on the worst of days on the days where you feel like your entire world might crumble around you is one of the most important things in life that you will learn. I hope if you don’t yet know your ten things that somehow this challenge helps you identify them. 

Knowing yourself is the key to surviving ✌🏾

Here’s to a better day than yesterday for me and a wonderful day for you all. 
The photo I used here is of my favourite tree at a lookout in the bush near my house. One of my places to go. 

March Challenge – 19th of March

Hello friends, happy Sunday! I trust this weekend has been wonderful. Mine has been very quiet; rain, food, exercise, netflix and my dog Rusty.

Today I challenge you to sit silently for at least ten minutes.

This may sound strange or boring but it can truly be beneficial. Pick somewhere comfortable, put your phone away and rest your mind and your body for 10-30 minutes. If you can’t sit somewhere I suggest taking a walk  by yourself in silence for this time.

Benefits of sitting in silence:

  • helps to relieve stress
  • re-centers your focus
  • Allows your body to recharge
  • gives you time to think and reflect on your life
  • gives you time to appreciate things
  • can keep anxiety at bay

Pick your time and your space and sit silently, you will be interested to see where your mind wanders during your quiet time.


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Snacks for all your needs

I was recently advised that my advice on keeping your healthy snacks handy was a useful tip for a friend so I thought I would go into how I snack throughout the day and some suggestions for healthy snack options.

Snacking throughout the day is a given for most of us, it ties us over until our next main meal and allows us to refuel and stay focused during the day. What you reach for as a snack can have huge affects on your health, body and mind. Obviously reaching for a Mars bar is not the right choice to stabilize your energy or if you are trying to lose weight.

Ideally I try to balance my snacks around what I had eaten the meal before; for example if I have Oats for breakfast I will aim to have a protein filled snack for morning tea to ensure I am balancing out my intake. Oats are lacking in Protein but are a good carbohydrate. If you can try to have this approach to your snacks it should help ensure you are fueling your body to the best of your ability.

My go to snacks for protein

  • Boiled eggs – huge winner with salt and pepper to taste
  • Cheese slices or sticks
  • Smoked Salmon
  • Yogurt – be careful here as yogurt is also high in carbs and can be very high in sugar
  • Tin Tuna or Salmon in springwater
  •  Protein Shake – ensure again it’s low carb and low sugar
  • Protein bar or balls – just make sure they are low carb
  • Cottage cheese with veggie sticks

 

My go to snacks for carbohydrates 

  • Dried Apricots
  • Pears, oranges or bananas
  • Blueberries
  • Yogurt
  • Rice crackers with cottage cheese or avocado

 

My go to snacks for good fats 

  • Raw Almonds
  • Avocado
  • Cheese slices or sticks
  • Eggs
  • Dark chocolate
  • Smoked Salmon

 

My go to snacks for hydration

  • Celery (I add peanut butter for good fats and because it makes me happy)
  • Cucumber sticks
  • Watermelon
  • Cherry tomatoes
  • Capsicum sticks
  • Strawberries

 

It is really easy to get sick of snacks, so I suggest mixing it up as much as you can. Don’t eat the same snacks all week you’ll go mad. Making protein balls and freezing them in groups of two is a great way to mix up your snacks, when you feel like them for a change just pull a bag out of the freezer.

I hope this post gives you some ideas for your snacks and as I find new things that I love I will be sure to share them with you.

Happy Eating!

 

 

An average Wednesday with a twist

My morning started with an hour and 15 minute workout at my gym. My workout consisted of mainly interval training. I did 15 minutes of interval running on the treadmill, 15 minutes of intervals on the cross trainer, 15 minutes of intervals on the bike and then another 15 minutes on the step machine. After that I did 10 minutes on the rower, 100 sit-ups with a 4kg ball and stretched my entire body. I left the gym feeling pumped and decided to head over to do some shopping. I wandered around the shop looking for foods to help me up my protein intake, this was a successful mission as I purchased only vegetables and proteins; the sum was only $70 which was a wonderful change.

After the shopping I headed home for lunch. Todays lunch was a low carb creation of grilled chicken breast, mushroom, spinach, sprouts and chilli green olives topped with cottage cheese and chilli.

Next in my day it was time to job search, I haven’t been working since November 2016 and have been constantly searching and applying for jobs still with no luck. I watched an interesting business proposal online for a multi billion dollar company and that sparked my brain to get doing something I enjoy and may be able to make a little money off on the side. Turns out at  this stage the outlay for the business proposal that I watched was a little too high so I decided to start working on my blog. I am not 100% sure which direction I am going to take my blog but for now it will be a compilation of my thoughts, struggles, advice and experiences. I hope by reading my blog that maybe I will inspire you in one way or another.

The photo attached is from my personal Garmin Connect Activity Account which records my heart rate throughout my workout today.

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