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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Time for change 

It’s been a little while since I wrote my last blog post, this is mainly because I have been focusing on finding my next full time role and I can happily now say that I have. 

Last November my role was made redundant, this was the second time I had been through a redundancy in the space of a year. What a joke right? Anyway, since then I have been working casually for two companies which has been great and given me some income but not enough to continue progressing with my life goals. 

Today I am more than pleased to be heading off to my new full time position in Sydney. I was originally trying my best to find a role closer to my home (lower Blue Mountains) as I have travelled to Sydney and North Sydney for over ten years and I know it is exhausting but sometimes things just don’t work out the way you would like. Nevertheless I am incredibly grateful and so, so happy to get started. 

The biggest challenge for personally will be adjusting to my new routine. This position will mean early mornings, late evenings and a lot of travel in between. So being organised will be the most important thing for me. Organised enough to continue hitting my health and fitness goals as well as my career and life goals. 

Yesterday I organised my meals for today, sorted my outfit and checked the train times. I’ll post my meal preparation for you below. I will purposefully be getting off the train one stop further from my work so I will get extra steps in before and after work. As an office worker it is often hard to get in 9000-10,000 steps a day so this extra 12 minutes either side of my work day will really make a difference. The second change that I will look at making next week is my gym. Currently my gym is close to my home but they don’t have one near my work so it’s time to change gym. I’ve already researched the gym closest to work and will get my free trial there next week. Most likely I will be going from work of an evening to the gym before I head home. I’ll test that out first and see if it works for me before I join. 

I am very excited for this next opportunity in my life and grateful for the chance to try something new. If anyone has any tips or advice for me I’d love to hear it.

Here is today’s food that I prepared yesterday to force myself to stay healthy throughout my first day. 

  • B: Blueberry & cinnamon Oats 
  • MT: 2 x boiled eggs 
  • L: Tofu & veggies 
  • AT: Raw almonds & a mandarin 
  • AT2: Protein bar (for my train ride home) 

Have an awesome day everyone. 

March Challenge – 31st of March 

Good, good morning,

Today is the last day of March which means my month long daily challenges are just about over.

The last challenge I put forward to you is about reflection. Today I challenge you to think back over the month of March (or 2017 thus far) and pick the following:

  • 3 things you are grateful for
  • 3 times you’ve been proud of yourself
  • 3 times you challenged yourself this month

3 things I am grateful for this month: 

  1. My best friend married her awesome partner. I’m proud and happy to know they are safe and their little family is flourishing.
  2. I started a new job (thank gosh because well being made redundant sucks)
  3. I had a two day trip to Adelaide (I haven’t been to Adelaide since I was 11 so that was cool, I need to go back when the weather is better however)


3 times I’ve been proud of myself this month: 

  1. When I built my new computer desk from scratch (I learnt what a cam and a cambolt  is and how they work)
  2. When I cleaned my wardrobe and filled two bags to go to Vinnies (I hold on to things for far too long, especially clothes)
  3. Only last year I started flossing, it was my goal to floss once a week but from the beginning of march I have smashed that and I now floss twice a week (sounds boring as all hell right but I’m proud and my dentist would be proud)

3 times I challenged myself this month: 

  1. I have been working on running because well I’m not a good distance runner, I frankly hate it but by challenging myself  I beat my 2km run time. I was super happy with myself. I won’t share my time because I’m not a runner but at least I try.
  2. I challenged myself to do this march Challenge on my blog. I dedicated time to posting each day which I was not used to but I gave it a shot.
  3. I challenged myself to start stretching each day, even on the days where I don’t workout and I achieved that this month.

Just from listing nine small things that happened for me throughout the month of March i feel happy and positive about the year ahead to come. So have a good think about your nine things for March and start listing! Reflecting on personal achievements is motivating (no matter how big or small they may seem) i might just challenge myself to do this at the end of each month.

Peace and I hope you found some of my March Challenges worthwhile ✌🏾

March Challenge – 23rd of March 

Good morning friends, 

Todays challenge is a goofy one! You may even have a little laugh at yourself throughout this one. 

Today I challenge you to use your other hand. 

I am right handed so today I will focus on completing tasks with my left hand. This could be quite hilarious I actually can’t wait to try and eat left handed, i am expecting disaster much like a kid learning to use a knife and fork for the first time. 

Things you can do with your other hand: 

  • Brush your teeth 
  • Eat 
  • Brush your hair 
  • Drink your water 
  • Blow your nose 
  • Serve dinner 
  • Open jars (haha I can’t see this one working) 

Good luck and have a laugh, being able to laugh at yourself is a healthy habit. 🙂🙃

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.