02 How I got here...
How I got here...
Hey Folx,
I used to think about calorie counting with such a negative connotation to it. It sounds like a lot of work, it sounds like the hard way of doing things, and I even used to think it was a bunch of BS, that it was too simple an idea to work. Paleo, Mediterranean, and even Vegan had to be better options (and I tried them) because they had an allure and mystique about them, along with great nutritional advice. But in the end, THEY ALL END UP BEING A VERSION OF CALORIE DEFICIT!
I realized that the hardest thing for me, and why I couldn’t stick to other diets, was the fact that I was going to have to change what I was typically eating. I couldn’t have bread-carbs, I couldn’t eat meat, I had to eat a shit load of vegetables, etc. For some meals, I was fine with one of those, I even craved it sometimes. But another one of those meals, no way. I couldn’t consistently commit to the rules of each diet because they took me away from my decades long pursuit of perfecting the perfect high calorie meals and bites (Lucky Boy’s breakfast burrito and the bacony-cheesy-eggy bite with the right amount of hash brown, ketchup and salsa anyone?). Food is important to me, I get pleasure from it, and I was and do look forward to each meal, fantasizing about their amazingness. And to tell me I can’t have x, y,or z foods fell on deaf ears. Wasn’t having it.
Until I was having it. I already had a concern for my constant indigestion (from overeating, turns out), unnecessary back injuries, and wanting to be healthy and active for my kids and for my own personal pursuits (surfing requires physical exertion). The straw that broke the camel’s back was a very distinct, simple conversation I had with a colleague. This person had literally been in my same situation, but had taken that next step toward health - counting calories. And it clicked. I saw someone who I respected, who had a very similar history to me, who actually took the next step, and has had great success. And it wasn’t that tough for them. It was my turn.
Mental Health Tip: In life, we have to make choices. There are some things out of our control, but most things are in our control. The choices we make should come from us, not predicated on what others think, not choices that necessarily satisfy others, but genuine choices that come from you and your life goals. When I finally chose to make a difference in my health, by finding the motivation, it was easy to jump all in. I had a greater desire to become healthier than to indulge. And it didn’t take long to see results.
Food Choices Tip: I love quesadillas, but I can’t stomach the idea of low fat versions of cheese. If you can, you’ve won! If not, try just using a bit less cheese. A big realization for me was not being able to taste a major difference between 4 oz and 2 oz of cheese. This equates to about a 200 calorie difference.
Recipe: A turkey, cheese, and flour tortilla quesadillas can be a delicious lunch at a low 480 calories, easily made beforehand, and able to eat on the go. Take one normal tortilla (about 12”), 2 oz of mexican-blend cheese, and 4 oz of deli turkey. Arrange cheese and turkey evenly across half the tortilla, fold the tortilla over to enclose contents, and cook ahead or when ready to eat, either in a pan or microwave. Enjoy!
Cooking Tip: If you aren’t comfortable using your stove or range (cook-top) yet, it is fine to use a microwave. Eventually, push yourself to start using the stove or range (cook-top) because you will have more control over how the food cooks, flavors, and better texture outcomes.
Meal Prep Idea: The calories and macronutrient values expressed below are estimates. I try to err on the side of higher calories than lower. Turkey, cheese, and flour tortilla quesadillas:
Hey Folx,
I used to think about calorie counting with such a negative connotation to it. It sounds like a lot of work, it sounds like the hard way of doing things, and I even used to think it was a bunch of BS, that it was too simple an idea to work. Paleo, Mediterranean, and even Vegan had to be better options (and I tried them) because they had an allure and mystique about them, along with great nutritional advice. But in the end, THEY ALL END UP BEING A VERSION OF CALORIE DEFICIT!
I realized that the hardest thing for me, and why I couldn’t stick to other diets, was the fact that I was going to have to change what I was typically eating. I couldn’t have bread-carbs, I couldn’t eat meat, I had to eat a shit load of vegetables, etc. For some meals, I was fine with one of those, I even craved it sometimes. But another one of those meals, no way. I couldn’t consistently commit to the rules of each diet because they took me away from my decades long pursuit of perfecting the perfect high calorie meals and bites (Lucky Boy’s breakfast burrito and the bacony-cheesy-eggy bite with the right amount of hash brown, ketchup and salsa anyone?). Food is important to me, I get pleasure from it, and I was and do look forward to each meal, fantasizing about their amazingness. And to tell me I can’t have x, y,or z foods fell on deaf ears. Wasn’t having it.
Until I was having it. I already had a concern for my constant indigestion (from overeating, turns out), unnecessary back injuries, and wanting to be healthy and active for my kids and for my own personal pursuits (surfing requires physical exertion). The straw that broke the camel’s back was a very distinct, simple conversation I had with a colleague. This person had literally been in my same situation, but had taken that next step toward health - counting calories. And it clicked. I saw someone who I respected, who had a very similar history to me, who actually took the next step, and has had great success. And it wasn’t that tough for them. It was my turn.
Mental Health Tip: In life, we have to make choices. There are some things out of our control, but most things are in our control. The choices we make should come from us, not predicated on what others think, not choices that necessarily satisfy others, but genuine choices that come from you and your life goals. When I finally chose to make a difference in my health, by finding the motivation, it was easy to jump all in. I had a greater desire to become healthier than to indulge. And it didn’t take long to see results.
Food Choices Tip: I love quesadillas, but I can’t stomach the idea of low fat versions of cheese. If you can, you’ve won! If not, try just using a bit less cheese. A big realization for me was not being able to taste a major difference between 4 oz and 2 oz of cheese. This equates to about a 200 calorie difference.
Recipe: A turkey, cheese, and flour tortilla quesadillas can be a delicious lunch at a low 480 calories, easily made beforehand, and able to eat on the go. Take one normal tortilla (about 12”), 2 oz of mexican-blend cheese, and 4 oz of deli turkey. Arrange cheese and turkey evenly across half the tortilla, fold the tortilla over to enclose contents, and cook ahead or when ready to eat, either in a pan or microwave. Enjoy!
Cooking Tip: If you aren’t comfortable using your stove or range (cook-top) yet, it is fine to use a microwave. Eventually, push yourself to start using the stove or range (cook-top) because you will have more control over how the food cooks, flavors, and better texture outcomes.
Meal Prep Idea: The calories and macronutrient values expressed below are estimates. I try to err on the side of higher calories than lower. Turkey, cheese, and flour tortilla quesadillas:
1. Deli Turkey - 4 oz - 120 cals, 26 g protein, 2 g carbs, 1 g fat
2. Cheese - 2 oz - 200 cals, 12 g protein, 6 g carbs, 16 g fat
3. Flour Tortilla - 1 # - 160 cals, 7 g protein, 42 g carbs, 6 g fat
2. Cheese - 2 oz - 200 cals, 12 g protein, 6 g carbs, 16 g fat
3. Flour Tortilla - 1 # - 160 cals, 7 g protein, 42 g carbs, 6 g fat
When buying a pack of tortillas, a bag of cheese, and some poundage of deli turkey, making multiple of these on Sunday for the coming week is quick and simple. At 480 calories, a piece of fruit could round out a lunch. If you wanted some salsa on the side, most salsas are about 10 calories per 2 tablespoon, so 2-4 tablespoons of salsa is not unreasonable. If you find this a yummy meal to eat, eating it many times in a week won’t be tough. Remember, it is about controlling calories, with some indulgence.
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