Good morning! First, can I start out by saying how stoked I am to have gotten such a
positive response from my progress pictures??! I am feeling more motivated now than I ever have 🙂 Second, can I fully admit and disclose that I am NOT claiming to be a nutritionist, dietitian, or anything of that sort? I am just a full-time working mom who has been sticking to the Alexa Jean Brown 30-day challenges and also following the eating guidelines described below.
I will also say that Alexa Jean has her own clean eating guide, which is am sure rocks socks, but I have not purchased it so I cannot speak to it… But everything she does is pretty much amazing and her rocking body speaks for itself—so I am pretty sure you cannot go wrong with buying it!
But… If you would rather try my eating plan, please do! And, if you read it and think that it stinks, doesn’t seem possible for you, won’t work, etc., etc., then feel free to go about your usual life as if you never read it 🙂 You won’t hurt my feelings—and again, please remember that I am not claiming to be anything I am not. I am just your average Special Ed teacher (actually, SPED Program Specialist—which basically means I get paid like a teacher but, instead of teaching kiddos I teach teachers… which I like to think helps me reach even more kiddos, at least that is what helps me sleep at night–actually, let’s be honest, this Narcoleptic mommy of an almost-one-year-old doesn’t need much to help her sleep at night!! Haha :)).
Ok, so… The eating plan! I consider it “clean eating” but the more I responded to peoples posts and claimed that I am “eating clean” the more I asked myself, “Summer, do you know anything about clean eating? Is that REALLY what you are actually doing?” Hmmm… Ugh, not quite sure to be honest. So, I googled it 🙂 Turns out that CleanEatingMag says clean eating is: “consuming food in its most natural state, or as close to it as possible. It is not a diet; it’s a lifestyle approach to food and its preparation, leading to an improved life – one meal at a time.” Ok… So I am pretty sure I am doing that, but with some additional guidelines that have also helped my weight loss (and inches lost!).
- Eat at least 6-8 *good* proteins a day (example list of good proteins below) + **You can always replace a protein with a vegetable!
- Eat at least 2-4 *good* carbohydrates per day (example below) **You can always replace a carbohydrate with a vegetable!
- Eat at least 4 *good* vegetables per day (examples below) + **You can always replace either protein or carbs with a vegetable!
- Drink at least half of your body weight in ounces of water per day (ex. if you weigh 150 pounds then drink at least 75 ounces (half of 150) of water per day.
- Start the day with a shot glass of water and the juice half a lemon.
- No (or very minimal) carbohydrates AFTER 4pm.
- Eat one cheat meal every week—to help keep you focused and not wanting to splurge on little things here and there. Keep yourself honest—cheating will only hurt yourself and your results.
- ********Get 15 points (in the right category) EVERY DAY*******
So, I am a VERY competitive person and I like simple point systems. I could never do something like Weight Watchers or really any “calorie counting” type diet, because A.) thats too much counting and B.) Ain’t nobody got time for that… So with this eating plan, all I do is try to get 15 points EVERY day in the right categories (6-8 points for each good protein, 2-4 points for each good carb, 4 points for each good veggie, and 1 point for reaching my water intake goal).
Examples of good proteins: turkey breast, lean ground turkey, chicken breast, tuna, salmon, shrimp, lobster, crab, tofu, lean ground beef, top round steak, top sirloin steak, perch, lean ham, eggs, skim milk, low-fat cottage cheese, sea bass, tilapia, no-fat cheese, venison, duck, halibut, flounder, peanut butter/almond butter (but this is high in fat), hummus, greek yogurt.
Examples of good carbohydrates: whole wheat bread (pita, regular, etc.—sometimes I choose sourdough, but that is a splurge item too), whole grain pasta, steamed brown rice, steamed wild rice, sweet potato, yams, oatmeal, steel cut oats, yogurt, barley, whole grain cereal, wheat tortilla, squash, pumpkin, beans, berries, grapefruit, apricots, peaches, figs, strawberries, cherries, apple, pear, orange, cuties/clementines, kiwi, melba toast, salsa.
Examples of good Vegetables: tomato, broccoli, carrots, lettuce (all kinds), asparagus, cauliflower, green beans, spinach, green peppers, mushrooms, peas, lima beans, brussel sprouts, sprouts (all kinds), artichoke, cabbage, celery, zucchini, cucumber, onion, okra, sauerkraut.
This also makes it EXTREMELY easy for packing my lunch—because I can prowl through my fridge, count the items for each category, throw them in my lunch pail and BAM, I am DONE 🙂 As a busy mom (and I am only a mommy of one—for those of you moms who have more than one, I salute you!), I have found that I just have to shove food in my mouth when I have a free second and I cannot remember the last time I used an actual “recipe” for anything. That being said, simple foods throughout the day WORK for me.
For example, here is what I packed in my lunch pail for today and my plan for a full day:
Wake-up, 6:00am: Complete 2 circuits Alexa Jean’s Butt & Legs, 3 circuits of Arms, 3 circuits of #soretothecore Abs (about 45 minutes)
Get ready for work, 6:45am: Drink protein shake and eat one hard boiled egg (2 points good protein). Also, I buy Vega Protein & Greens from Costco—it has 20 grams of protein, only 2 grams of sugar, AND 2 servings of greens—plus, it tastes good! I combine 2 scoops with 3 ice cubes and about a cup of water, put it all in my NutriBullet—BAM, done 🙂
At work snack #1, 9:00am: Apple with peanut butter (1 point good carb, 1 point good protein/healthy fat)—since I am still breastfeeding I try to get at least 2 healthy fats per day, if not MORE 🙂
At work snack #2, 11:00am: Hot chocolate protein shake (1 point good protein) (I use this Attain nutrition shake from Melaleuca—it has 9 grams of sugar and has 10 grams of protein—and I mix it with hot water so it tastes just like hot chocolate).
Working Lunch 1:00pm: Four slices of turkey breast with a half of an avocado (sliced in between the turkey) plus two cuties/clementines (1 good protein/healthy fat, 1 good carbohydrate).
At work snack #3, 2:30pm: Dannon Oikos Triple Zero Greek Yogurt (1 point good protein) (LOVE this stuff!!! Zero artificial sweeteners, ZERO added sugar, and ZERO fat—praise, Jesus—it’s GOOD!).
At work snack #4, 4:00pm: 1.5 cups of carrots + a serving of hummus (2 good veggies, 1 good protein).
Dinner, 5:30pm: Pork loin with steamed broccoli and a side salad with tomatoes/celery/bean sprouts/avocado (1 protein, 3 veggies).
Also, at the Tigert household, we are a total, 100% COSTCO family. I LOVE Costco… With a passion. On Saturdays, where do I want to go (besides the lake?), Costco. It might be an addiction… Sorry, I am NOT sorry. I love Costco. That being said, 99% of the items we buy come from Costco. Actually, I think the only items on my shopping list that I cannot get at Costco (*yet*) are Triple Zero yogurt, sprouts, bean sprouts, and my Melaleuca nutrition shake. This makes shopping easy and fast (although, if I find myself browsing the center isles of Costco you can bet I will be in the store well-over an hour and will walk o
ut with a receipt well-over $200, but that’s a different issue :)).
Some of you might be wondering, WHY should I eat my carbs before 4pm and WHAT are “bad”
proteins/carbs/veggies. Well, I just find that my body processes carbs more easily when I eat them earlier in the day and give them time to burn off. Also, I find that I have less late-night cravings when I eat my carbs earlier in the day, versus past 4pm. When I am really craving a little something late in the afternoon or after dinner then I savor a Yoplait Light yogurt (Boston Cream Pie flavor) with about a tablespoon of raw sliced almonds for a little crunch (YUMMM!!!)
As for “bad” proteins/carbs/veggies, here is a list:
Bad proteins: sausage, hot dogs, prime rib (one of my favs—but it has a lot of fat), fatty meats, chicken skin, ham, regular cheese, bacon, chicken wings (yet another favorite—oh well), bologna, salami, and corned beef.
Bad carbohydrates: cheese pizza, buttered popcorn, tortilla chips, egg roll, fried rice, soda, marshmallows, any candy, ice cream, potato chips, cookies, cakes.
Veggies/Fruits that are not as beneficial for weight loss (for me): I just try to stay away from starchy veggies, such as white potatoes, sweet corn, peas, plantains. I also avoid fruits that are high in sugar and that don’t have very much fiber, such as: bananas, melons, mangoes, papayas, and grapes.
If you’ve made it this far in my blog, here is a BONUS TIP 🙂 If you are planning to start a diet and exercise plan, then be sure to check out Healthy Wage, where you can bet money on yourself and earn cash by reaching your goal (totally LEGIT, I promise :))! I am currently in a 12 week weight loss challenge with 4 friends in a competition to win $10,000!!!!! If you are going to lose the weight, might as well win some cash too, right??!! 🙂 Remember, spend less and SAVE MORE!
Let me know if you have any questions or have comments. I hope this helps you in your weight-loss and money-saving journey! Also, I would love to hear from all you lovely people.
Blessings my friends 🙂
The Tigert Momma
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I love how you list off the good and bad. That helped me so much !! I just had my baby 6 months ago, and it’s time to get my body back ! Thanks for this 🙂
Oh good, that makes me so very happy! I am glad to hear my eating plan is helping others as well 🙂 I have found that it is pretty easy to follow when you know the good from the bad! Congrats on your new baby! Wishing you all the best on getting your body back and feeling like YOU again 🙂