 Well, good morning, I am just leaving boot camp it is 602 a.m. I have to say right off the bat It was so nice that it was only 72 this morning at boot camp It's been at least 10 degrees hotter all summer even more than that sometimes So it was a nice little bit of reprieve from a really hot muggy morning So it was a fantastic workout lots of abs lots of squats really just a good full body workout But man my body speaking of bodies is really really tired after this weekend I if you're in my Facebook group or follow me on Instagram, you know that I had an incredibly active weekend I actually went to boot camp on Friday morning and then Saturday I went and played pickleball for over two hours and then I went to my first ever Zumba class right after pickleball for another hour Height to Mamak Mountain on Sunday. It was just an active weekend My body is just a little tired grateful. I'm grateful that tomorrow Tuesday is my rest day So that's gonna be much much much needed, but I'm sweaty. I'm gonna go home I'm gonna shower get ready for the day finish my protein coffee I did drink about half of it as usual before I came to boot camp So I'm gonna go home and finish up my protein coffee and make some breakfast after breakfast We are gonna sit down and talk about food Food changes changes coming to my channel changes that I'm implementing We're gonna talk all about changes off to the shower off to finish my protein coffee off to get ready for the day And then off to breakfast and it's time for some breakfast. I am so incredibly hungry I actually just finished my protein coffee. So I'm going to make a breakfast sandwich So I'm going to use one of the Western bagel alternative bagels. These are the wheat ones I really like these for a breakfast sandwich. There are 120 calories and they have seven grams of protein and Ten grams of fiber. So I mean could you get a better bagel than this? So I'm going to toast up one of the Western bagels. I do have a 10% discount for Western bagel I'll link it down below We're going to put one egg on the breakfast sandwich a slice of the reduced fat pepper jack cheese I absolutely am obsessed with this cheese and then a couple slices of Bacon and we're going to pair that on the side with some fresh blackberries So we're going to have a protein packed fiber filled breakfast Which is in my opinion one of the best ways to start the day. So here is my breakfast So I went ahead and made my breakfast sandwich with the bagel One egg two slices of bacon one slice of cheese and then I have 75 grams Little foggy there from the heat with 75 grams of blackberry. So that is going to be breakfast Are you ready for your treat? You ready for your treats? There you go Somebody doesn't like mornings and doesn't want to get off the chair. Oh, did you venture over a little bit for your treat? There you go bud All right So I just finished breakfast and I wanted to sit down and have a conversation with you guys about Some changes here on my channel as well as some different things that I'm doing With my eating and kind of where I am with my weight loss journey and kind of what I'm doing moving forward so I just mixed up my Motivate recovery the strawberry kiwi. I mean literally we're down to the bare bones I think I have maybe one scoop left. This is so fantastic after a workout I also got a few questions when I did my protein Supplement video I'll link that down below if you missed it. I talked all about the protein supplements I take for weight loss and lie. I got a few questions on when do you take this? So the optimal time for recovery is pre workout post workout or even before bed Because all of the bcaa's in there will really just help you recover while you sleep It is something I utilize after my workouts. I just mixed it up in my lulu lemon bottle So I'll link Motivate down below for you guys with a 20 discount. So let's let's let's talk some update I still continue every friday to do a weigh-in video. I share my weigh-in with you. We talk about my week We talk about the weight watchers workshop topic And I've been saying for the last several months that really my goal right now is to maintain my Weight I have about three months post-op plastic surgery Like I also like I've mentioned a few times as well The true results of my procedures will take about six months It'll take that long for everything to be fully healed For the implants to fluff and drop into place for the swelling to go away So until I hit that six month mark I haven't wanted to Click declare that I'm at maintenance because I don't know what's going to happen Over the next few months of recovery as of right now. I am maintaining my weight Of course, I have weight fluctuations. Sometimes it goes up. Sometimes it goes down Right now I'm well within my maintenance window, which is about 185 pounds to 190 pounds I'm falling like right in that window, which is perfect for me. This is a very healthy weight for me I have very very little if any excess fat. I am full on into building lean muscle mode That's where I'm at is really just building muscle and when we build lean muscle, whatever fat we have Is replaced with lean muscle. So the fat goes away, which is winner winner chicken dinner And then it's replaced with lean muscle. So the scale is not going to change The weight of the fat is replaced with the weight of the lean muscle. Therefore the scale stays the same So that's kind of where I'm at. I really want to see changes in my measurements Changes in how my clothes fit changes in pictures changes in my body Without even being at all concerned about the weight on the scale. So as of right now, I am not declaring maintenance I am still eating in a slight calorie deficit Not an extreme calorie deficit a very slight one to see if I am able to shed any excess fat that I may have On my body while I'm building that lean muscle and toning up. So as of right now I'm still I guess officially in weight loss mode, but also in kind of maintenance mode kind of in limbo When it comes to my weight. So I've been getting a lot of questions on are you at maintenance? What are you doing? So that's kind of where I'm at. I'll continue to share my weight with you We will continue to do weigh-in and once I do fully recover at that six month mark Which I think is november made of june june to july july to august august september Yes, november mid november Then I'll give you guys more of an update on where I am maintenance wise Weight watchers, that's another thing I've been getting lots and lots of questions on are you still on weight watchers? Are you counting calories and macros which one works better? I Shared quite a while ago my how I've lost a hundred pounds video So literally like 40 pounds ago shared in there that I track my weight watchers points one time per week And that is when I film my what I eat in a day I don't care how many weight watcher points I eat what I care about is how many calories I eat If I'm hitting my protein goal and where my carbs and fats are falling because that is how I've lost weight That's how I've maintained my weight loss That is sustainable for me following weight watchers is not sustainable for me, especially when I get into maintenance As you know if you're on their maintenance program It's certainly not the best and they don't give you enough points to give you enough calories to really truly maintain And it's just not a road. I want to go down. I have worked really hard on my relationship with food I've worked really hard on my metabolism and I don't want that ruined by following the really severe deficit that weight watchers puts you in So that is my plan moving forward. I will be sharing Weight watcher points in my what I eat in a day in my grocery haul in my meal prep I have the weight watchers app. I don't pay for the weight watchers app They have a referral program where if you refer somebody then you get weight watcher You get a month of weight watchers for free and they get a month of weight watchers for free Over the last several years. I've referred so many people that I have the weight watchers app for free for about 10 more years So I don't pay for it if I had to pay for it I probably wouldn't but since I don't pay for it I can still share points with you guys and like I said I do count weight watcher points in my what I eat in a day But my heavy focus is macros and calories because that is what has really led to my weight loss That's how I lost 90 pounds last year had nothing to do with weight watchers. It was all about calories and macros So that is where I am with weight watchers are w w Lastly food update first water break With me being in limbo on my goal weight with me really wanting to focus on building lean muscle With me being more active than I've ever been. I mean you guys I am more active now than I was pre-surgery I'm playing pickleball. I'm hiking to my mock. I'm working out more than once a day on some days And I'm really getting in a lot of activity because that's what's going to get me to that goal Of replacing any fat with lean muscle scales staying the same But my body changing me building lean muscle my clothes changing all of that leads is resulting from My physical activity as well as my nutrition now nutrition is 80 90 80 to 90 percent of weight loss weight maintenance You can't out exercise a bad diet. So I still focus on nutrition But I'm also more active really than I've ever Been and in order for me to get the fitness results that I want I have to work on my nutrition now when I was in weight loss mode in 2022 when I lost the 90 pounds All I cared about was nutrition. I didn't even exercise for the first half of that year I really just focused on nutrition because that's what leads to weight loss That's also what leads to weight maintenance and that's also what leads to building lean muscles So I am changing up my food Pretty drastically. I'm really going to be focusing on a whole food Diet now that's going to look different to everybody. I can't eat a clean I can't eat 100 whole food or a clean diet. It's it's really impossible even frozen fruits and vegetables are processed So eliminating processed foods altogether for me number one isn't realistic number two isn't sustainable and number three does not sound very fun So I'm still going to be eating Processed foods, but I'm going to be focusing on a whole food approach. I want to start implementing more whole foods into my diet I want to utilize those superfoods like hemp seeds and chia seeds and pumpkin seeds I really want to focus on having nuts in my diet even more than I do I also want to continue focusing on the carbohydrate sources that I'm eating at least 80 percent of those Being whole grains that have some fiber and some protein and just really focusing on making sure That I'm utilizing those whole real foods for about 80 to 90 percent of the foods that I'm consuming Now I have a protein coffee every morning. The protein shake is processed. That's not changing That is how I get in my protein. I have a second protein supplement every day Any protein supplement is processed. So I'm automatically having those two things every day that fall into that Process category, but I want to eat more fruits and vegetables. I want to change out my yogurt bowl to include some of those superfoods I want to make Things in my meal prep like I did this last week with those no bake workout bars Those are incredible and it is 100 whole real food And this is where it goes back to weight watchers not really being healthy and sustainable for me You're really penalized on a lot of these whole foods dates chia seeds hemp seeds Full fat cheese full fat dairy real butter nuts nut butter all of those things are really high in points But all of those are really really healthy foods and that's what I want to focus on I really want to focus on 80 to 90 percent whole foods. Obviously my protein supplements being Process still having some other processed foods. I'm still eating dessert every day I'm still going to have chips or crackers with my meal. I'm still going to have low carb wraps I'm going to have all those things But I really want to put an emphasis on eating the foods that my body needs to reach my Goals and that's what we should all be doing whether our goal is weight loss related or fitness related We should be focusing on the foods that help us get to our goals So that's my plan like I would rather focus on the quality of the foods that I'm eating Then the points and really even the calories. I mean, obviously I watch my calories I stay in a deficit. I stay at maintenance But what's in my food is really what I want to focus on So you're going to see a lot more whole real food throughout my what I eat in a days Things that I'm buying at the grocery store in my meal prep You're really going to be seeing me kind of shift my focus away from really heavily processed foods to more minimally processed foods And lots and lots of whole real foods So I hope you're excited for that again As always with any of the recipes that I share make modifications If you're on weight watchers and seven points for a bar is too much for you Make modifications that fit into how you eat. We all should be eating for what's best for us What's sustainable for us what helps us reach our goals? So I'm excited I'm excited to see what different recipes I can find that are more whole food based I'm just I'm excited to see if that Helps me finish out this weight loss journey that's been a long time coming and really helped me get to the goals Fitness related fat loss related lean muscle building related that are my true focus right now Let me know down below if you have any questions for me on weight watchers on the foods that I'm eating Or if there's any clarification that you need definitely leave me a comment Also, let me know if you're excited for all of these whole foods And I'm hoping that you guys can take this same strategy and these recipes and these foods And implement them into your life as well. So those are pretty much all of my updates So I'm in my spare bedroom. My friend Michelle just moved to the u.s. Well, hi palmer Palmer's also here from sydney australia. She moved to atlanta and back in november when she was visiting She left a suitcase in our Closet in our spare room just so she had less to haul over from australia when she moved to the u.s Well, she's officially here and she's coming to visit me and pick up her suitcase here in about a week and a half So I was kind of getting the spare bedroom ready for her. This is our guest bedroom in our home And it is still super hot here in arizona. Hi nineties over 100 degrees. I anticipate that continuing No, no, no, you should know why Through the end of august even into a good part of september So I wanted to make sure when she's here. She's comfortable So I was making up the bed washing up all the bedding and I decided to buy off of amazon a cooling blanket And some cooling pillowcases for her I thought that way she would again be a little bit more comfortable while she was here So first is the cooling blanket. I got the throw size. It actually is sold up to a king size So if you are interested in having one for your bed for your master bedroom for yourself For on your couch really anywhere where you could use a good cooling blanket They did have multiple sizes multiple colors. So again, I picked up the throw size So one side of the blanket is the cool side. So it gives you that Ultimate cooling. I mean just touching it is nice and cool And then the other side is a little bit more of a cotton material, which is great for the colder month So it's actually a perfect blanket year round cooling side non cooling side So I'm going to go ahead and fold this up and put this On the spare bed here for her so she has the option to have a cooling blanket And then I also like I said got cooling pillowcases Same company same philosophy one side of the pillowcases cooling One side is a little bit more of a cotton material for the colder months. These are amazing Troy and I have these on our bed We absolutely love them and I thought again just help her be a little bit more comfortable in the hot Arizona heat Obviously we have air conditioning in our house. I remember when she was here visiting in november She was saying she was a hot sleeper. So I wanted to really make her as comfortable as possible I just bought these right off of amazon super super affordable Really great reviews and I purchased some other cooling blankets and pillowcases in the past And these are much much much better quality and I love that there's the cooling side and the non cooling side So I will link them down below for you with a discount again right off of amazon great for yourself Great for your guest room and again great for these hot summer months and then flip it over for the cooler months Get him lola get Palmer Get him This is a multiple times a day at our house. They love to play together And he's like super submissive of her. He'll roll over for her Yeah, you get him lola get Palmer. Are you gonna get her? So for morning snack, it's gonna be a yogurt bowl no surprise to anybody But based on like changing up my food a little bit. I'm changing up my yogurt bowl a little bit as well Not a lot just a little bit So I'm going to start as always with my chobani zero sugar yogurt. This is in strawberry cheesecake You can use any yogurt. You guys know, I just really like the chobani zero sugar I am going to top it with some blueberries Just because this is one of the fruits that I have on hand that I need to use up I'm going to use granola. This is something I always put on my yogurt bowl And I'm going to use chia smash another thing that always goes on my yogurt bowl I buy these off of amazon. I'll link the variety packet down below for you It's basically fruit lemon juice chia seeds I mean nice clean ingredients no added sugar and it gives that jam texture to your yogurt bowl And then what I'm adding are some superfoods So I'm going to add some hemp seeds and some pumpkin seeds to my yogurt bowl as well So I'm gonna prepare it so you guys can see how I do what I weight everything out on my food scale And then I'll show you the completed snack. I'm going to start with my yogurt I do go ahead and add the entire yogurt to the bottom of my bowl I'm going to weigh out 50 grams of blueberries 10 grams of granola Five grams of hemp seeds and then probably five grams of pumpkin seeds as well There's five grand or yeah, there's five grams. Let's do 10 grams of pumpkin seeds 10 grams of pumpkin seeds and then I just do one tablespoon of chia smash And there's my yogurt bowl. So it is It's so good. I use less granola today because I added the crunch of the hemp seeds and the pumpkin seeds This is such a fantastic snack. There's protein. There's healthy fat. There's fiber. You could also use chia seeds That's another thing. Sometimes I'll swap out the pumpkin seeds for some chia seeds I mean the possibilities are endless. You could add whipped cream to this I mean really so many different varieties of a healthy yogurt bowl So I'll go ahead and put points calories macros here on the screen for you This is the teletroji shoe washing Bay you guys I'm so excited about these you actually get two bags and two adjustable shoe trees These have a hidden durable zipper. They're reusable shoe laundry bags for your gym shoes They come in white and in yellow I did go ahead and pick mine up in white and I'll tell you my husband's shoes even fit into these shoe washing bags They have fluffy fibers that keep 360 degree wrap around your shoes So it offers 10 000 chenille microfibers that deeply and gently clean your shoes in the washer So unlike normal mesh shoe washing bags these texture fluffy fibers effectively wash away stains from the surface of your shoes Ensuring a comprehensive cleaning experience. You can use the shoe tree or not I always like to use the shoe tree just to hold the shape of the shoe Put them in the bag zip them up and place them into your washing machine. There's a convenient hanger for drying I usually just set my shoes outside. I live in arizona. So it's hot and a dry rather quickly They're really the perfect solution for shoe washing care. They help you remove dirt Eliminate smell while extending the life of your shoes You can also use these laundry bags as travel shoe bags, which is really nice just to keep your shoes separate While traveling if you have smaller shoes like sandals and flip flops You can actually fit both shoes in one bag the bag is big enough for men or women's shoes And again, the two different shoe trees are fully adjustable. You can pick these up right off of amazon I will link them down below with a special discount for you It's lunchtime and I want to try out The flat outs that I bought in my grocery haul. These are the flat out carb down Olive oil and sea salt for net carbs. We don't care about net carbs 9 grams of fiber 4 grams of protein 45 calories, so I'm going to use this as my bread or my wrap and then I did buy some pre-sliced rotisserie chicken From walmart when I did my grocery shopping So I'm going to add some of that and then a slice of yarlsburg light cheese Avocado and then I think we're going to pair that with some cucumbers I was thinking cucumbers and dip but I think I'm just going to have cucumbers Yeah, I'm just going to have cucumbers. So let me put together my lunch and I'll show you exactly what we're having So here's lunch. I did end up adding one tablespoon of light mayo to my little Wrap look at how good this looks though I'm excited. Let's test it out. Like I said, I've never tried these flat out wraps. I've had other flat out wraps Just not this particular one Really good. I don't taste olive oil and sea salt. I also have a lot inside my wrap as far as flavor goes, but It's really soft. It's the perfect size perfect vessel Really happy I picked those up So we have the house to ourselves for a little bit today and I'm going to go ahead and make myself an iced chai latte I've been loving my mud water. I've been sharing. I shared with this with you guys in last week's What I eat in a day. I did a big post giveaway on my facebook group for mud water. This is amazing I've been utilizing this as a little mid-morning early afternoon pick me up in lieu of a second coffee Only because this has a lot of health benefits in it a lot less caffeine But still gives me the energy boost the focus that I need mid-morning early afternoon for that pick me up Really nice clean ingredients and it's a great way for me to skip all the extra calories and points in my second coffee All I add to this is some non-fat fair life milk and I make myself an iced chai at home What mud water is is basically if chai and cocoa had a baby it would be mud water It actually has cacao in it. So it has a little bit of a chocolate flavor very mild definitely more of a chai flavor So if you love chai you're going to love it lion's mane, cordyceps, chaga, reishi, cinnamon, turmeric and Himalayan pink salt. It is seriously so good I mean absolutely delicious chore and I both love this So if you love chai tea if you want something that's going to give you that little bit of a pick me up There's only 35 milligrams of caffeine Which is about a third of what's in a simple cup of coffee But yet I feel like it just gives me more energy even than having a second coffee So I'm going to whip this up. I'll show you how I make a chai latte at home So I use a 32 ounce mason jar or a 32 ounce glass of your choice. We're going to put in one tablespoon of mud water It's over half gone. That's how much train I have been loving this over the last few weeks over the last couple of weeks And then I like to add in about a tablespoon of sugar-free vanilla syrup The mud water has no sugar zero sugar added. So this is going to give me that little bit of sweetness You can also use honey or agave whatever you have on hand I've been liking the addition of the vanilla So I added in a cup of hot water in with the mud water using the frother that came With my mud water starter kit the starter kit is actually $20 off So you get the mud water the frother all of the of a sample of all of the other mud water products They have matcha they have turmeric everything is so amazing. You get it all for $20 off I'll link it down below with all the information, but I mixed up the mud water. I'm obsessed with this frother It's usb chargeable and it's literally the best frother I've ever used And then I'm going to add three quarters of a cup of my non-fat fair life milk Right in with the mud water and then I top it off with lots and lots of iced I get a nice chai latte at home with about 10 grams of protein All the amazing superfoods that's in the mud water That's another reason I wanted to switch over to mud waters because it's nice clean ingredient superfoods It is so good. It's all my chai latte dreams come true And I love that I get the protein and again nice clean ingredients in mud water So I'll link their starter box down below for you again with 20 Dollars off highly highly highly recommend if you're a coffee lover like me And you just want to scale back on the amount of coffee and calories and points you're using Highly recommend mud water. It's 20 calories. It's delicious. And I love all the extra protein from the fair life So I just sat down on the couch with my mud water I'm gonna hang out with the dogs for a little bit We're gonna watch the show and just kind of relax while we have the house to ourselves So mr. Clayton here mr. Palmer Clayton. He's got his ball, of course by me and then miss Lola Little miss Lola say I go to the doctor tomorrow for my blood work makes her I'm good. She's been doing amazing Of course, I check her lymph nodes like 10 times a day But we're gonna see what her blood work shows at the oncologist tomorrow, but she's doing really really good Look at that big smile on your face. Yeah, it's a big smile So for my afternoon snack, I'm gonna have one of my workout bars. I made a meal prep They are very good. They're very peanut buttery Chocolate chip you get the crunch of the chia seed then the raisins give it just a really nice sweetness They're absolutely addition. They're absolutely delicious. Nice clean whole food Super super super super filling. So this is going to be afternoon snack For dinner tonight. I am making mango chicken pasta. So let me show you what's in the recipe You're going to need minced garlic. No sugar added ketchup of your choice. The primal kitchen is my favorite The recipe called for white vinegar. I'm going to use apple cider vinegar because I don't have white vinegar We're going to use Lakonto golden. This is a brown sugar substitute I do have a 15 off discount site live for Lakonto. I'll link it down below for you Soy sauce corn starch salt and pepper. You'll need some cooked chicken breast This again is just the pre-cooked shredded white meat from sprouts Mango I had cut up some mango earlier in the week. So we're going to use that fresh cilantro Half of an onion half of the bell pepper and then pasta of your choice. I'm doing the bonza So I have a skillet over medium heat sprayed it with some non-stick cooking spray I diced up my onion and my bell pepper We're going to add them to the skillet and allow them to soften and then right here I'm going to start some water for the pasta Now I'm going to add in some minced garlic and allow it to get fragrant And then I'm going to add in my chicken. It's just going to be warm through And then a little bit of salt and pepper So I went ahead and removed the chicken from the heat set it aside and in a saucepan I'm adding one cup of water quarter cup of Lakonto golden quarter cup of vinegar About a tablespoon of minced garlic tablespoon of soy sauce tablespoon of ketchup tablespoon of fresh cilantro Give that a stir. We're going to allow that to come to a boil And we're going to add in four tablespoons of cornstarch into the sauce Stir that in and then lastly we're adding in the mango Then we're adding in one mango diced up and allow that to cook in with the sauce until thickened So I'm going to head and added the cooked pasta in with the chicken and the bell pepper I do have my burner on low heat just to kind of keep things Warm i'm going to mix that all together and then we'll add in the sauce And then stir that sauce in really good with the pasta and the chicken And it's ready. So it's a very very quick and simple pasta recipe Let me go ahead and plate this up and I'll be back to share points calories and macros So here is the mango chicken pasta The recipe only makes four servings. So you get a really good amount for the points and calories You're getting some protein in the pasta. You've got protein in the chicken And then that vinegar and mango should do kind of a sweet and sour sauce So let me go ahead and put all the information here on the screen for you. It is the end of the night I'm going to make my dessert have my second protein supplement of the day We're making it easy by the way dinner 10 out of 10 out of 10 super good So i'm going to make a protein shake using the fair life chocolate milk I use one cup of this or eight ounces And then as always i'm using my clean simple eats today. We're doing cookies and cream This combo one of my favorites I top it with a little bit of whipped cream and it's literally like i'm having a cookies and cream milkshake But i'm getting in 33 34 33 grams of protein and it's so good It's like a dessert But again, we're we're rolling in the dough with the protein I do have a discount for clean simple eats. I'll link it down below for you And let's make dessert. Thank you for joining me for today's what I eat in a day on I hope you enjoyed coming along with me today Seeing all the good food that I ate enjoyed all of the updates I really am excited to share with you guys how my Change in my diet really affects my overall Goals, so I'll definitely of course keep you guys updated Don't forget about the shoe washers the cooling blanket everything will be linked down below for you Along with nutrition coaching links and discounts to my favorite things my recipe website for tonight's dinner recipe And of course come join my facebook group. We'd love to have you Thank you for hanging out with me today, and i'll see you in the next one. Bye