This is Day 6 of the 14-Day Healthy Living Challenge held in Jan 2015 where we work on improving our diet and fitness for 14 days. The challenge is now over but you can do the tasks in your own time. Visit the overview page for all the challenge tasks.
Hi everyone!! :D It’s now Day 6 of our 14-Day Healthy Living Challenge. Let’s get started!
Challenge Tasks to Date
- Announcement and signup page: Join 14-Day Healthy Living Challenge!
- Day 0: Create Your 14-Day Healthy Living Plan | Comments
- Day 1: Drink 8 Glasses of Water | Comments
- Day 2: Eat 5 Servings of Fruits & Vegetables | Comments
- Day 3: Create Your Calorie List | Comments
- Day 4: Calculate Your Total Daily Energy Expenditure | Comments
- Day 5: Create Your Ideal Meal Plan | Comments
My Day 5 in Pictures
Here’s a recap of my Day 5 in pictures:
Brunch: Veggie patty consisting of honey oat bread, lots of lettuce, tomato, cucumber, and black olives). Plus grapes and a glass of water. :D
Dinner part 1: Mushroom soup, bread, and strawberries. Loved the soup; will get more of it next time!
Dinner part two: Salad with mushroom, chickpeas, pineapple, grapes. sunflower seeds, cucumber, and sesame seeds! :D I got the mushroom and pineapples salad from Cedele then added the chickpeas and grapes myself!
Supper: Another salad; thanks Ken for making it for me. :) TWO salads in a day! — that’s more than what I targeted! Ingredients: Vegetables, home-made crotons, chickpeas, tofu, cheese, bacon bits, and homemade sauce
The past few days of sticking to my healthy eating plan have inadvertently helped me to bust barriers previously preventing me from doing so. Previously, I would not have anything healthy to eat at night as the only eateries open late at night in my neighborhood are unhealthy ones. I would also be hard pressed into eating an average meal like pasta or hawker food whenever I’m busy as the nearest eatery with healthy food (Cedele) is one-hour away (two-way).
However, I have since realized that I can simply batch my meal purchases. Buy two days’ worth of lunches/dinners from Cedele (or some healthy eatery) at one go, after which I can reach out for a salad, soup, or sandwich from my fridge whenever I need to! Problem solved! :D
The other problem I was facing was that I would be hungry at night as my daytime meals are often voluminous but calorie light (that’s usually the case for soups and salads). My solution is then to stock my house with healthy food (as per above) and include calorie-dense foods like nuts, avocado, and mango in my daytime meals. Problem solved! :D
Then there’s my exercise regime. Previously I would often skip exercise due to my busy work schedule. The truth is that I didn’t schedule my runs, and when you don’t schedule something, well, it ain’t gonna happen! I also (subconsciously) felt like exercising was a waste of time since that was 40 to 50 minutes of downtime from work. By scheduling my runs (three times a week, evening time) and listening to business podcasts while jogging (i.e. making jogging a more productive session for myself), I had effectively combated these barriers and made jogging a natural part of my routine! Mission accomplished! :D
Reviewing my 14HLC goals, they are
- Exercise at least three times a week – My third exercise of the week is scheduled for tomorrow!
- Cut out deep fried / oily food from my diet – Check!
- Eat salads more regularly, ideally once a day if I can – Check! Two salads in fact today! :D W00t!
Check out other participants’ amazing food logs and progress updates in Day 5’s comments section!
With that, let’s move to Day 6’s task, which is…
Day 6: Follow Your Ideal Meal Plan!
Raw sushi rolls filled with cauliflower rice and papaya, served with sesame shoyu dip and warm miso soup at Ubud
You created your ideal meal plan yesterday. Today, let’s take it for a test run! :D
Now, some of you may not be able to follow your ideal plan for various reasons, such as because you’re living with others (making it difficult for you to plan your meals), because certain ingredients you want aren’t available in your nearby supermarket, or because the eateries near your workplace/home serve unhealthy food.
Well, that’s fine. Simply try your best. Remember, this challenge isn’t about perfection but progression. The participants’ and my daily comments are evidence of that. None of us is shouting about how our diets are the epitome of perfection. Rather, we’re simply sharing our daily meals, exercises (if any), and progress. We’re all in our personal journeys towards better health and fitness, and it’s the same for you too!
Speaking of which, for those of you who’ve signed up in the challenge, join in and post your progress as well, even if it’s just a simple two liner!
- Are you refraining from posting because you “fell off the wagon” and you feel like you’re now “off” the challenge? Well, don’t be — the daily discussion threads are meant to be a forum to post our progress, not to report some sky-high results. Whether you’ve “cheated” every day since the challenge started or not, it doesn’t matter as much as you put that behind you and focus on getting back on track with your goals. Like I said to participant blessedart, “There’s no rule that participants can only comment when they’re “on track” and have met their plan; that’d be ridiculous and bad perfectionism thinking!”
- Or say, are you not posting because you prefer to watch others share without being involved? If so, remember that the success of the challenge and the value of the PE community is a function of the members who participate and engage. (Imagine a challenge where NOBODY, including myself, shares anything or posts any comment. That’ll be quite an empty challenge unfortunately!) The more people who share and participate, the more valuable this challenge will be to everyone, including yourself!
Now, let’s get started!
Step 1: Follow your ideal meal plan today! (All day long)
What is your ideal meal plan that you’ve created from Day 5’s task? Follow it!
Some of the items in your ideal meal plan may require planning. For example, perhaps you need to visit a different restaurant that has healthier food options today. Perhaps you need to do some grocery shopping to whip up your desired meals. Perhaps you need to prepare your meals the night before or on the morning itself. Perhaps you need to cook dishes that are different than normal.
If you can’t find the exact meal/food item in your ideal meal plan, improvise. Again, it’s not about perfection but progression. Your ideal meal can be steamed fish with baked potato and vegetables but if you normally eat KFC for lunch and you ate steamed fish with chips today, I say that’s a big improvement!
Step 2: Review your ideal meal plan (20 min)
Having taken your ideal meal plan for a test run, review your day.
- On a scale of 1/10, how would you rate your meals today vs. your ideal meal plan?
- How do you feel about the meals you had today? Do you feel healthier? More energetic? Why or why not?
- Are there any adjustments you’d like to make to your ideal meal plan?
- Moving forward, what actions do you need to take to make your ideal meal plan part of your daily routine?
After you set your actions, act on them! Work on making your ideal meal plan a natural part of your everyday life!
Next, Follow Your Plan for Day 6 (Take Pictures Too!)
What tasks have you set for Day 6 of your 14-Day Healthy Living Plan? Do them today!
Take pictures of your healthy meals — breakfast, lunch, dinner, and mid-day snacks if any — and share them in the comments section. :D After all, a picture tells a thousand words, and when you share photos of your healthy meals, it inspires others to eat healthily and gives them ideas on what healthy food they can have too!
Post your initial comment sharing your results for today’s challenge task, then add on throughout the day as you have your breakfast, lunch, dinner, and/or if you’re doing any workouts. Attach photos of your meals by clicking the image icon on the bottom left of every comment box. As you add on to your comment thread, be sure to click on the reply button directly below your original comment so that you reply to your own thread (as opposed to starting a new thread).
Share Your Results (and Photos!)
Share in the comments section!
- Your progress with your ideal meal plan today
- Your progress with your healthy living plan today
- Pictures of your meals
- Pictures of your workout (if any)
Do check out the other participants’ comments too and share a word of encouragement or two. We’re all in this together, so let’s support each other as a group! :)
After you’re done, proceed to Day 7: Review & Set Your Plan for Week 2!
(Image: Women running)
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Yesterday had burrito leftovers, 3 fruits and some homemade fudge. Somehow forgot about dinner but didn’t really feel the need either.
Water: ~1.5L
Fruit: done!
Healthy Living Day Six Follow Your Ideal Meal Plan
On a scale of 1/10, how would you rate your meals today vs. your ideal meal plan?
8. Although I did not consume too many roasted peanuts, I could have had a less calorie dense snack.
Also, I was shy 8 oz of water today. Also the tortilla was not whole grain.
How do you feel about the meals you had today? Do you feel healthier? More energetic? Why or why not?
I enjoyed all the meals and snacks. Ate right amount. I feel more energetic because I am not overeating. Also i am properly hydrating these days on this challenge, resuming the healthy habit of drinking water that I had slacked off of in the recent past. And although I rarely consume alcoholic beverages, I had been having some, and I feel better drinking healthy juices, kombucha, sparkling water, and of course and above all, the appropriate amount of good water.
Are there any adjustments you’d like to make to your ideal meal plan?
First thing in the morning, drink water, and in between and before meals. Back off from other healthy drinks in favor of getting in the water first. Make sure I drink from my filled 32 oz bottle, twice, in one day.
Moving forward, what actions do you need to take to make your ideal meal plan part of your daily routine?
Have on hand the healthiest food choices for my best health, not only in the healthy kitchen, but have some meals prepared ahead of time for the convenience of not having to prepare each meal from scratch. Cooking or preparing enough for more than one meal, and also freezing portion-sized meals are good ideas to ensure eating healthy, ideal meals. Eat right amount of healthy carbs, protein, and fats. Eat more of veggies if I need to, especially salads that take longer to chew and offer great raw nutrients.
Slow, healthy changes are steady changes. I feel happy that I did some exercise in the ocean today, and I kept my cool when my best friend kinda lost his patience. I did not react, just did what needed to be done, cool, calm, and collected, and the job got done smoothly and efficiently and without incident. I have also been diligent about taking vitamin supplements, which does make a positive difference in the way I feel.
Breakfast
2 hard-boiled eggs
3 big curly Kale leaves
Tangerine
Lunch
1 and a half burritos (salmon salad with romaine on a tortilla)
2 oz grilled chicken
Snack
Smoothie, 8 oz. (almond milk, Greek yogurt, strawberry, banana, hemp powder)
Dinner
Veggie stir-fry (bok choy, kale, broccoli, onion, garlic)
Basmati rice
Chicken
Snack
Roasted unsalted peanuts in shell
I think it sounds cool how you did exercise on the beach. That must had been a nice experience if it’s something you don’t do so often and I liked the details of your meal today. Thank you for sharing. :)
This post made me feel so much better :’) Besides me totally breaking my diet at the fesitivities I also shied away and even half procrastinated because I wasn’t feeling secure that I would be able to do it because of my economical situation but I never got to read the full article of day 6 and I’m thinking I should have read this completely much sooner!
I was so unsure of myself with my situation that I felt I’m not gonna be able to acomplish it. I won’t be good enough. I won’t be able to gain weight when I can’t even afford more food but I just have to continue with the baby steps I’ve always done
I’ve realized that I always have a choice in my fridge. I haven’t even written my ideal meal plan yet but on the back of my head my insticts already know it since I wrote the calory list. In summary my ideal meal plan is to eat approximately 2,000 calories a day, eat the protein recommended each day, eliminate brands with trans fats entirely and reduce sugary and sodium foods in my diet.
An example. I can either drink my usual chocolate milk or drink my milk alone without the addded chocolate. Today I drank it without the chocolate. (which I realized today has 24 grams of sugar per 4 tablespoons!!! 0_0) So there’s always the healthiest choice.
I can snack on gelatin (many sugar) or on raisins (natural sugar). I went for raisins.
I can use the normal salt but I used the salt with 30% reduced sodium.
I can eat coconut ice cream at night but I ate the whole wheat bread with the natural brand peanut butter.
I can drink juice with lots of sugar or a glass of milk.
With baby steps I choosed better options which I never knew were there. By being conscious I feel like I’ve become more responsible in my food choices and even felt like ‘eeew’ when I see food that is bad for me. (Even if honestly I still get tempted sometimes)
I feel very fulfilled with my decisions today. :) I believe in lifestyles and not on end goals. I feel by living your goals you will eventually reach it anyways. My only fail today was drinking a glass of coca cola when my sister brought it over but I was unable to finish it anyways. I got disgutes when 1/4 was left and drained it down the sink.
Fufu I just want to say I’m so proud of you for being so conscious about your life and diet at such a young age! You’re truly a wise woman. And I feel your partner is very lucky to have you (and same
for you to her, I’m sure!). Little changes every day can make a HUGE impact in our mental, physical, and emotional self in the long run!
Hi fufu, I’m so glad that you read the post completely in the end and posted this comment! The challenge you face is indeed very unique (not having the financial resources to afford more food) and I totally agree with you that baby steps is the way to go.
What is your daily budget for meals? Is there any way to work in your target number of calories per day while meeting your budget? There are many calorie-rich foods that are affordable I’m sure (wholemeal pasta, potatoes, sweet potatoes, brown rice, etc.) and if you don’t already make your own meals, doing so can be very economical too.
And I don’t think this is relevant to you but here we have some monasteries/temples (for buddhists) that give free food to people; people can donate money after eating but it’s out of their own free will. I thought it’s a really kind and generous offering on the part of the monasteries/temples.
1 & 3. I followed one of my healthy daily meal plans if not my ideal one.
Breakfast – porridge with honey and apple
Snacks – 2 apples
Lunch – wholegrain brad with hummus, 1 pepper and 3 radishes
Dinner – pea soup, wholegrain brad with hummus
All homemade :)
2. I did well today. Even if my diet was different than I planned I feel that it was healthy and I could stick to it that way. And I am really enjoying the daily meditations! :)
4. No workout today.
Wow, the meals look really delicious, Avocado!! Did you make them yourself?!?
For the pea soup, that looks really good!! I never heard of a pea-based soup actually, so that idea is new to me! I’d love to try one one day actually!
(PS: No avocado today? :D)
Hi Celes,
I just wanted to let you know that I’ve been following your healthy plan so far and I’m doing great. My goals were to eat at least one fruit or vegetable per meal, cut out fried food, stop eating snacks between main meals and, most importantly, really rely on my physiological sensations to determine whether I’m still hungry or not. I’m eating mostly vegetables, my typical meal these days is : spinach, light cream and chick peas with eggs. Or, soup with a small chicken sandwich. Or even salt and pepper tofu with plain rice. I can add a fruit or yoghurt if still hungry;
The results till now are that I already feel better. I think my body is really benefiting from that little changes. Of course the real challenge would be to take it further and make that new way of taking care of myself last on a long term basis. But I’m already very happy I’m sticking with my goal.
I read your articles every night and it keeps me motivated, so thank you very much for your initiative and the time you dedicate to it.
To other readers, I hope you are all doing great and happy with your results, good luck everyone !!!
Hi Mel, that’s so awesome to hear that! :D I totally agree that little changes in our diet can create positive, physiological changes. For me, I already look and feel thinner (though I wasn’t aiming to lose weight), as well as healthier. My complexion is actually smoother than before, and more radiant as well. I knew that this would be an outcome from completely removing oily and fried food from my diet, but it’s pretty awesome seeing it manifest in reality.
You’re welcome to continue to join us and share your daily results in the daily threads, Mel! Still a week more to go with the challenge, so let’s make the best out of it. Thanks for taking the time to post such a sweet comment, you really brought a smile to my face! :D
Thanks Mel! It’s good to hear you’re progressing in your healthy iiving! I am also making headway too! And so glad for the encouragement generated from Celes’ challenge for all of us. Let’s keep going! Slow little changes make for more steady changes is what my experience is telling me. All the best!
I *knew* that foliowing the ideal meal plan would be next after creating it! All week I’ve been doing the breakfast part: two servings of fruit, e.g. sliced peaches, sprinkled with cereal — I’m using Great Grains Raisin Dates and Pecans so that adds a bit more fruit to my breakfast. The meal plan calls for salad at either lunch or dinner, and a light but substantial meal for the other meal. Today I’m going to make egg salad and mix that with my garden salad instead of using a dressing. I also have some pasta sprinkled with cheese to mix with a second salad, which I might have for a second meal or save for tomorrow, depending on how active I am today.
Last year I did extensive taste-testing of protein bars, and now I keep the brand I like on hand because I can take it with me and if I need a meal while I’m out, I am much less tempted to grab fast food. In choosing something like that, it is important to read the nutrition information because a lot of “nutrition” bars are high in carbohydrates and low in protein. Some are similar to candy bars! There are some brands that are high in chemicals and preservatives but there are some that are natural and consist mainly of dried fruits and nuts. With care, you can find something nutritious and tasty.
We have been taking these with us when we travel, as meals can be erratic and things that are appropriate for MrB’s restricted diet can be hard to find. In his case, eating the wrong thing for one or two meals can have immediate and serious health consequences, so it is important that we have something that is safe for him.
I am not posting the brand because what works for me might not work for anyone else, not to mention that it might not be available elsewhere. In keeping with your focus, Celes, in having people decide for themselves, I am merely suggesting this as something to consider and explaining why.
After re-reading this post, I realized that I didn’t make the connection between the protein bars and my ideal eating plan!
It’s this: sometimes I need a bit more food than my ideal plan usually calls for. At the end of the day, I might feel “empty” and want something before bed, and this has turned out to be a choice.
So far so good! I had the mixed rice meal for lunch as planned. My dinner is a subway sandwich with zero-calorie coke.
What’s left is supper and breakfast at 500 calories each, to make up a total of 2500 calories (500 below my usual intake).
Succeeded!
Brunch: Same grilled mushroom overload burger and banana that I had on Day 1, so I’m using the same photo. Today is my exercise day, so I’ll be jogging later again! *dance*
Dinner: QQrice again with freshly squeezed orange juice. :D My QQrice selection today: Red rice with pickled vegetables, mushoom, vegetable floss, braised peanuts, and vegetarian duck. I think I’m someone who’s perfectly happy eating the same things all the time once I’ve found something that I like!
Went for my third jog of the week: 2.41km! 155 calories burned. I had some grapes before I went for my jog. And for my last meal of the day, the second half of the salad I took away yesterday and an orange carrot soup with bread. I really like the salad, and Ken had half of it and said it was great too! Salad ingredients, same as yesterday’s: Mushroom, chickpeas, pineapple, and grapes salad with sunflower seeds, cucumber, and sesame seeds!
We’re almost at the end of our first week! Day 7’s post, coming up in a bit! :D
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