After weeks and weeks of wanting to put a summer wellness plan into place, I finally had some time over the weekend to figure some things out. For me, it has to be simple or it just won’t happen. And that applies to both what I’m going to eat and any exercise I’m going to do. The repetition doesn’t bother me because it really helps me establish a routine.
So with all of that said, this is my plan for the coming week.
I have dabbled with this over the years, but the research really seems to suggest that intermittent fasting is helpful to women in their 50s achieve their weight goals. What this will mean for me is that I will stop eating at 8 p.m. and then not eat my first meal of the day until noon the next day. One book that has really helped me learn more about this is The Galveston Diet by Dr. Mary Claire Haver. Dr. Haver also has a great instagram account filled with tons of information on this topic. Click here to check it out.
When you do intermittent fasting, you are allowed to have black coffee. So after I wake up, I will have 32 ounces of water with lemon and then my black coffee.
What I Will Eat
My goal is to eat high protein, low carb meals this week.
Because I tend to do my workouts in the morning, by noon I am ready to eat my arm. So this week, I’m planning to break my fast with this protein smoothie or some variation of it. I don’t know if I’ll need this every day, but I’m definitely going to start the week with it.
Then for lunch, which will actually be my first “meal” of the day, I’m going to be making a recipe my friend Colleen has cooked up. She toasts two Outer Aisle Sandwich Thins (it looks like these are available in the frozen section of just about everywhere that sells groceries). She spreads 1/4 avocado on each crisp, tops with an egg, and then adds some chili pepper crunch (I buy the one from Trader Joe’s). She finishes them off with some microgreens.
In the afternoon, I may do a small apple with a tablespoon of crunchy peanut butter for snack.
For dinner this week, I’m planning to make the following and will just have a smaller portion.
Monday: White Bean Chicken Chili
Tuesday: Summertime Chicken Dinner
Wednesday: Greek Chicken Salad
Thursday: Girls’ Night (something amazing that my daughter Grace is making…I will share once I have the recipe)
Friday: Leo’s Choice (he will be home from football camp for the holiday weekend so this is TBD)
Before my 8 p.m. Cutoff
I’m going to have one piece of dark chocolate and some tea before I call it a night.
It will be progress, not perfection this week for sure. Every day, I will try to close all three rings on my Apple Watch. The move goal is always the hardest for me, but I’m going to try. Here’s how I plan to do it:
Monday: Yoga at 7 a.m., 10,000 steps
Tuesday: Yoga at 6:30 a.m., 11-minute upper body move from Jill Borega’s on-demand library, 10,000 steps
Thursday: Yoga at 6 a.m., 13-minute lower body with Jill Borega, 10,000 steps
Friday: 5-mile walk with friend, 45-minute total body move with Jill Borega
Sunday: 10,000 steps
I have no idea why this is so hard for me, but I’m going to be good about drinking water. I will be trying to drink at least 100 ounces per day. We shall see!
Let’s do this!
So by writing this down, I’m putting my goals out into the universe. Hopefully this will make me a little more accountable and focused on my goals, which are ultimately to have more energy and to feel stronger. I’ll share as much as I can this week and please feel free to share your thoughts with me.
Let’s have a great week!