Part One: 30 Year Health Check
I am not a runner. I don’t like exercise. But a few weekends ago, when my BFF forced me at gunpoint (not really) to run my second 5k with her, we were standing in my driveway with Sarah, her husband, Chris, and my parents the night before the race and I was complaining about running.
“I CAN’T RUN, SARAH!” I moaned, rolling around my driveway. “THERE’S HEART DISEASE IN MY FAMILY! DO YOU WANT ME TO HAVE A HEART ATTACK?!?!”
“No,” Sarah replied. “That’s why you need to be running.”
Everyone laughed and I found my lazy, un-athletic butt squeezed into running shorts at 6:00 the next morning, waiting for Sarah to pick me up.
The truth is that I have been thinking a lot about that comment she made in the past few weeks. It is true. There is heart disease in my family. My dad had his first heart attack in his 40’s and has had multiple since then. Thank God he’s healthy and has had a happy heart for the past six years or so, but that first heart attack of his has been on my mind.
This year in December, I’ll turn 30. Not much about turning 30 bothers me. Honestly, I’ve been living like I’m 30 for the past couple years anyway since we got married and had babies so early. Turning 30 feels like my age is finally catching up with where I am. But, I have noticed a few minor physical changes lately. Namely, these pesky bags under my eyes that used to go away with one good night’s sleep. I’ve also discovered that it is much harder to lose weight now than it was 5 or 10 years ago. But I’m okay with my weight right now. I could certainly do with a redistribution of where that weight falls on my body, but that’s just the mark of motherhood and, though it frustrates me, the distortion of my body shape is really a small price to pay for my two babies.
No, 30 isn’t going to be so bad. But it does make me more aware of my health, especially given the heart disease in my family. All my life, I’ve thought that eating well and exercising was about losing weight. I never really had a whole lot of weight to lose and so except for a few binge diets that always crashed and burned, I’ve just sort of put those two things out of my mind. They didn’t seem to apply to me.
But as 30 approaches and I realize how close I am to the age when my dad had his first heart attack, I’ve started to think more about eating well and exercising for my health. (Look how wise I’m getting in my old age!) I thought today and tomorrow I would share a few changes I’ve made over the past few months. I’ll start today with my diet and tomorrow I’ll get back to that pesky running/exercise/dying-on-the-side-of-the-road thing.
One of my New Years resolutions was to eat better. I’ve been doing pretty good with that, actually. I try to avoid any kind of sweets (though Valentine’s Day set me back on that one… So did Girl Scout season…) and I tried to cut out any unnecessary food that I’d eat when I wasn’t really hungry. Working full-time helps that because I can only eat what I bring with me that day. Generally speaking, here’s what my daily diet looks like:
– For breakfast, I drink two big glasses of water, and usually have either a whole wheat Eggo Waffle with peanut butter on it or a toasted 100 calorie English muffin with peanut butter and a sliced up banana on top.
– I keep a box of Luna Protein bars in my desk and eat one of those for a mid-morning snack.
– For lunch, I pack a Lean Cuisine (I buy that $1.99 ones and use a coupon, so they are only about $1.25 each), a Dannon Light and Fit Yogurt, and a piece of fruit.
– When I get home, I have the hardest time because I cook dinner for the kids, but Chris and I don’t eat until after they go down, which is around 7:30. So, the break between lunch and dinner for me is really long and I get hungry. I was trying to make it through without anything, but that was just causing me to binge on whatever I could find about 20 minutes before dinner. Not good. Now, I’ve started eating a little snack while the kids have their dinner. I try to make it some kind of veggie since I eat more fruit in my day than veggies. Last night, I had celery and carrot sticks with light ranch dressing.
– Dinner is pretty much an anything goes. I do meal plan every week and so I try to plan meals that are healthier these days. We do lots of grilled chicken, brown rice, veggies. But we also have things like lasagna with whole wheat pasta and ground turkey. One of my go-to dinners right now is a whole roasted chicken. Throw it in the crock pot in the morning with some carrots, celery, and onions and you have a giant, tender chicken waiting to do whatever you want with when you get home. We also have a lot of tacos in our house. At least once a week we have taco night with ground turkey, lots of veggies toppings, brown rice, and black beans. Chris likes his in taco shells, but I usually put mine over a bed of lettuce. Just as filling and delicious to me – tastes like Chipotle!
– Throughout the entire day, I try to drink as much water as possible. That might seem obvious, but I have never been a water drinker. It’s too bland for me. Now, every time I go grocery shopping, I buy one lime and one lemon. I slice them up and keep them in a Tupperware container in my fridge. Every morning I fix a giant water cup for me to take to school and I stick a couple lemon and lime slices in there for flavor. Throughout the day, as I add water, the flavor of the lemon and lime keep it tasting fresh. I am drinking three times as much water as I used to simply because of the flavor.
– Oh, lastly, every day after dinner, I limit myself to one serving of Girl Scout cookies. Which, we all know, is one box.
There are lots of things I need to add to my diet, but I’ve spent the past few months cutting things out. Now, I’m ready to start slowly adding what I need. More greens, more veggies, more proteins. But I’m feeling pretty good about my diet lately, and, more importantly, I can tell a difference in how I feel after eating now.
Tomorrow, I’ll be sharing about how I’m slowly killing myself with exercise…
27 Comments
Lori @ I Can Grow People
Do it to it, girl! First of all, I will be 34 for this year and let me tell you that I think The 30s are RAD! I turned 30 just about a week before I found out I was pregnant with P and so I feel my 30s have definitely been about parenthood and family as well as me just finally feeling like a competent adult (for the most part!) I’m glad that you are entering your 30s positively. Sure it is harder for me to lose weight now and my body definitely can’t bounce back from a 12 hour work day like it use to, but that is okay because I am a much more confident, collected individual now than I ever was in my 20s. I know 30 and the years that follow will be very good to you, Katie!
Dessi
The serving size of girl scout cookies, according to the box, is such a joke!! Serving size at our house is one sleeve (thin mints…mmmm). Which means hubby and I take care of a box a day…lol. Please excuse that this was the highlight of the post for me..I’m 37 weeks pregnant and it’s time for cookies!
Abby @ I Used To Have A Brain
Way to go Katie! I turned 30 a month ago and when I was pregnant with my now nearly 3-yr-old son I had preeclampsia and have had high blood pressure ever since. I should really follow your lead and add some veggies to my diet… and actually use that gym membership I just got!
Mary Kate
We must be on the same wave length – I just wrote about how I’m trying to get my health eating habits back! I don’t drink enough eater either (sweet tea and soda will always be better), but your lemon/lime idea is a great one!
Katie M
Check this pdf out of what to eat to lose weight, for me it helps just to have an idea of how much/exactly WHAT we should eat (not spam, I promise!)
http://biodav.atmos.colostate.edu/emcgrath/Slimgenics_food.pdf
Sara T.
Loving the taco & lasagna ideas…you just made it into my dinner menu for next week TWICE! I’ll be trying out the water thing too. I definitely need to drink more but currently am much, much, much more likely to have a cup of coffee in my hand than H2O.
On another note, the 30’s are wonderful (I hit 37 back in December). I, and almost everyone I’ve talked to about it, feel so much more myself and comfortable with that since I HIT 30. I’ve got an amazing hubby who I’ve been married to for 17 years and we have 3 really great kids (13,10 & 8). Sure life has it’s ups & downs but I feel much more equipted to handle them 🙂
Love your blog! Congrats on Gracie’s finally deciding to move on her own!!
Jen Morris
Great changes! I’m trying to lose te baby weight after kid #2 and it ain’t easy this time around (I’m 33). I know I need to add more water-maybe I will try the lemon lime trick!
Seems obvious but have you considered having the kiddos eat the same thing and same time as you and the hubs? I have a 3 year old and 2 month old. We always have the 3 year old eat with us and I only have to cook 1 meal. If she gets hungry before dinner is ready she can have some fruit or carrots for a snack. Just a suggestion- as if you don’t get lots of them!
Alice
Good for you! I hate drinking water, but maybe I’ll try it with the lemon and lime and see how that goes 🙂
jamie
i LOVE drinking water. slice the lemons and limes and freeze them! make sure you {flash freeze} them first. i lay mine on a baking sheet, let them freeze, then throw them in some sort of container. cucumbers make water refreshing as well. i’ve never personally done that, but my daughter loves it. she calls it {sassy water}.
Clare
Careful with the ‘Lean Cuisines’ they are loaded with salt and preservatives and aren’t really that great for you, they are really misleading.
Maybe pack a big salad box with tuna or similar, some couscous/pasta/brown rice, with a yummy dressing and you’ve got a much healthier (and much more filling) lunch AND you get a great big hit of fresh veggies too!
Kat
I must say, you look incredible! Honestly, in the past couple of months I noticed how amazing you’ve been even though you have 2 kids. i was trying to figure out if losing weight just came easier with a girl or two kids or what, but this totally makes sense. So there you have it – there is no “easy” way…there is a healthy way. I have NO idea why I even doubted that for a split second. That said, I’m going to start running this week while we’re in FL. Hold me to it (wait, don’t).
shannon
You look great! I need to add something like that to my water, maybe it would make me drink more!
Nikki
Oh the joys of drinking water. I too have started putting lemon in my water, and it is so much better! I’ve always been lucky that I could eat whatever I want and stay pretty lean, but ever since I’ve hit 25 I’ve had to really watch it. It will be interesting to see how a pregnancy and kiddo change my body!
kelly h
You should check out green monster smoothies. You make them at home and they are filling (I do them for breakfast but you could for a snack) and you can put pretty much whatever you want in it but its an excellent souce of vitamins/fruit/veggies. There are tons of versions online but I put spinach (you really don’t taste it), frozen blueberries and frozen strawberries, a bamana, a splash of almond milk, a little honey for sweetness, flax seed oil, and ice. Blend it up ans it serves two. Tastes just like fruit and honey!
Jen @ Caved In
Isn’t it amazing how things don’t go back where they should be after babies? I’m lighter now than before I got pregnant but my boobs and butt are still bigger! How does that work?? Staying healthy is a life style change, not just a quick fix so your kids will grow up learning this as well.
Ashley
Hey Katie! I just turned 30 last month and completely agree with you that trying to lose weight now is ridiculous! However, if you like Peanut Butter you should check out this stuff called PB2. It’s pure powdered peanuts (you add water to make it peanut butter-y) but it’s got 85% less calories and fat than real peanut butter. It may sound weird but it really is delish. Check it out at: http://www.bellplantation.com/. It’s been a lifesaver for me in trying to lose weight!
Elisabeth M
Good for you! I’ve been starting to freak out about my impending 30th, and my health is high on the list of things I want to keep on top of. I’ve had about 6 doctor appointments in the last two weeks. It’s like my body hit 30 and decided to fall apart. Keep up the good work because you’re looking great!
Lindsey
Way to go Katie! Same thing is happening at our house 🙂 I have an easy way for you to add some protein and veggies to your diet – have you ever had a green smoothie? I never did until a few weeks ago, because the thought of them freaked me out. Well I made this one http://www.skinnytaste.com/2012/01/skinny-green-monster-smoothie.html and my husband accused me of putting ice cream in it and ruining his diet – well I didn’t – that’s just how awesome it tastes! I have made one every morning since then – not exaggerating. I love it and I know I’m getting some good vitamins in my body. It says to use plain greek yogurt, but I use vanilla greek yogurt. It also uses something called “Better n Peanut Butter” but I just use my Jif Natural Peanut Butter which tastes just like normal PB, only without the nasty trans fats. Anyway – seriously give it a try. It’s SO GOOD! (Don’t be afraid of the Almond Milk – you can’t even tell it’s in there because the banana and peanut butter sweeten it right up)
Lindsey
PS – my 2 1/2 year old even drinks the smoothie and I just about squeal every morning knowing she’s drinking something super healthy. Bwahaha! Love your lemon/lime idea. Doing that.
Katrina
Cucumber and lemon are good in water too! (sounds weird, but it really is!) or even cucumber and some melon… yum! or strawberries…
cw
I will turn 70 about the time you turn 30. I ran my first 5K last year and have run a few since then. If you wait til you’re my age to run a race you usually win a medal as there is no one else in your age group running. Just a tip!!
Lauren
You look great! I second the cucumber suggestion, it’s great in water. Also, as a midwestern girl, I’ll go ahead and suggest unsweetened iced green tea. Another thing, our family really enjoys unsweetened soda water. Our favorite brand is LaCroix. There are great flavors like lime, grapefruit, berry. All natural, no sugar no calories but really refreshing.
donna
Sounds like a good start! I have one suggestion that might help you stay full between lunch and dinner, switch to Greek yogurt. It has more protein to help you stay full. I really like chobani pineapple, blood orange, and apple cinnamon flavors. Several people I know love the fage honey flavor. The protein will also help you to maintain your muscle.
jenny-bird
Kudos Katie. Our culture’s focus on healthy eating as though it were akin to dieting is misguided. Eating well, i.e. healthy, is about respecting your body and mind’s needs. May I suggest eating a salad everyday at lunch. If you top it with leftovers from the night before, then you always have something new. I use a spring mix of lettuce (either pre-washed and cut or straight from the ground depend on which one is on sale), carrots, cherry tomatoes, and Italian Vinaigrette as my basic salad. Whatever meat or veggie leftover from the night before goes on top, and voila! a delicious, nutritious, and filling meal. And, let me tell you that it’s quite satisfying to stuff your face without feeling stuffed later. Also, I must note that the key to preserving the lettuce throughout the week is to make use of a salad spinner. It’s worth it I promise. By the way, I’ll have to try Lauren’s suggestion to drink soda water or iced green tea. I get tired of water by the end of the day!
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Katy @ MonsterProof
Ugh, I needed to hear this. I’ve been falling off course. I’m 31, and am training for a 10 mile race right now, but my diet? Abysmal.
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