A Bump In The Road

Down but not down for good! I was one week away from completing Insanity (Yay!) and then I injured my knee. Man what a set back physically, mentally and emotionally. Exercise becomes a craving, like craving ice cream. Well soon you crave more and more, it seems like you cant get enough. Then you go cold turkey and stop all ice cream for weeks.... see my point? Not easy. You start to feel not so great about yourself. (If ever you lack in your own self confidence start to work out, it changes everything) So I stayed on the couch with my knee elevated and in a good amount of pain. Now a month later here I am trying to get back to my routine. I can no longer workout without a knee brace and I'm still in pain during every workout. I also now have to change my eating routine around beacause if I no longer workout burning off 600+ calories I cant eat like I did.

I still have another 20 pounds to loose and I have to figure out a way to do just that. So the always addicting Pinterest has motivated me again. I found a link to a website called Bunny Food For my Bunny Teeth. In her blog see explains how she lost her 70 pounds in 7 months. Basically your diet is bunny food but whats important is portion control.


She explains exactly the amount of fruits, veggies, protein, whole grain and plant based fats you should have at each meal. Pretty simple.


Here is a sample of her eating plan:

It’s easy! Just start with these basic guidelines:

Breakfast: 1 serving of fruit, 1 serving of whole grain, 1 serving of protein, 1 serving of plant based fat.
Lunch: 2 servings of vegetables, 1 serving of whole grain, 1 serving of protein, 1 serving of plant based fat.
Dinner: 2 servings of vegetables, 1 serving of whole grain, 1 serving of protein, 1 serving of plant based fat.
Snack: 1 serving of fruit, 1 serving of whole grain, 1 serving of protein, 1 serving of plant based fat.

Here is an idea of what one serving from each food group equals in the Rabbit Food world:

PRODUCE:
Veggies: (lunch & dinner)
2 cups fresh
1 cup frozen
½ cup canned
¼ dried

Fruit: (breakfast and snack)
1 piece, about the size of a baseball
1 cup fresh or frozen
½ cup canned (no sugar added)
¼ cup dried (unsweetened)

WHOLE GRAINS:
1 slice of whole grain bread
½ whole grain English muffin or whole-grain pita
½ cup cooked brown or wild rice, whole-grain pasta, or quinoa
¼ cup uncooked oats
2 taco sized whole-corn tortillas

PROTEIN:
1 cup skim milk
6oz plain nonfat Greek yogurt
½ cup nonfat cottage cheese
¼ cup nonfat ricotta cheese
1 slice reduced fat cheese
¼ cup reduced fat shredded cheese
¼ cup of egg whites
3oz chicken, turkey, or fish
½ cup cooked beans or lentils
¼ package of tofu or tempeh

PLANT BASED FAT:
1 Tbsp oil
2 Tbsp nuts
1 Tbsp nut butter
10 olives
¼ medium avocado
¼ cup 70% dark chocolate chips

I am going to try to keep up on my postings and share some reciepes that I come up with that go along with theses guidelines. I will share my first receipe with you that was my morning smoothie! Very yummy! This was substantial for me and I wasn't hungry at all until about 1pm.

Cierra's 8am Bannna Berry Smoothie

Fruit: 1/2 C Berry Medley (Trader Joe's Frozen Unsweetened)
1/2 C Bananna
Whole Grain: 1/4 C Quick Oats
Protien: 1 scoop Jay Robb's Whey Protien (sugar free)
0r Use 6oz plain greek yogurt (for protien)
1 C Unsweeted Almond Breeze Milk (sugar free)or water to cut calories
Plant Based Fat: 2 Tbs Walnuts

Nutrition Info
Calories:440
Protien:34g
Carbs:41
Fat:16g
Fiber:8.5
Sugar:0 (besides what's naturally in the fruit which is about 13g or cut out bananna and sub with 1 C Berry Medley instead of 1/2 C and becomes only 5g of natural sugar)

Directions: Blend all together and enjoy! There is over 30 grams of protien
*P.s you dont even taste the walnuts and I just got in good essential fats into my smoothie! I hope you enjoy!