Oh yeah and I grill year round. Every week I grill chicken breasts and usually just throw a bunch of fresh vegetables and yams on there too. For the vegetables a bit of rock salt, pepper and zero cal (I can't believe it's not butter) spray and wrap in foil. Yummy!!!! Very easy meals. Again I do this year round. I also do steaks and turkey and fishes all on the grill.
If you undercook everything just slightly, it heats up and cooks in the microwave the rest of the week really nicely.
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The BIGGER I get the smaller you look
I have an idea... Let's have some fun. Go ahead and tell me what food you really, really love and let's make up a healthy recipe for it. Anne and I will have a competition to see who can make the best tasting recipe with the very best macros. (meaning the most nutrients per calorie)
When my zucchini is ready (I'm not holding my breath) I'm hoping to turn that chocolate zucchini cake recipe into a 25-30% protein (better than a bar) cake.
Apparently I make things sound too easy in my postings so I am making an effort to outline some of the actual work that goes on and complain a little bit more so everyone isn't thinking that this is a "walk in the park" for me while it is impossible for them.
LOL Karla - yes, it's the American way... whine a little, will ya? Otherwise we think you must be taking a proverbial walk in the park!
When my zucchini is ready (I'm not holding my breath) I'm hoping to turn that chocolate zucchini cake recipe into a 25-30% protein (better than a bar) cake.
I do want to make one rule here though. We may NOT use protein powder in the recipes. Too many opinions on how that de-natures. Now we just need Jess to come back and name the food we need to try to make. This is going to be fun.
Chocolate zucchini cake. Hmmmm...... I might need to research that one too.
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The BIGGER I get the smaller you look
Chocolate zucchini cake. Hmmmm...... I might need to research that one too.
Oh, I'm just trying that for fun. I thought it might make a nice portable snack in the fall when I'm in school. I tend to take protein shakes at the moment with nuts and I don't like the manufactured bars. I make some for my mother... and I don't see me eating them all day.
I know the arguments about cooking with whey, and although I do buy that some of the micro-nutrients may cook off, the basis of the product is milk so I think I'm okay counting the protein levels. I made the zucchini cake a couple of weeks ago (without whey) cutting the calories in about half. It turned out very well (taste tested it at three of the neighbours as well). Nobody could believe it was low cal and low fat. I copped out though and used all-purpose flour. I think it's my training in process improvement - to not change too many things at once. If you do you never know what worked (or didn't work). Ideally you should only change one thing at a time, however, I didn't want to make more than one cake so I lowered the fat and sugar at the same time. The next iteration will have whizzed up oats and wheat gluten instead.
Here's the one I made. Someone made it with whole wheat flour and I think it was more of a gingerbread texture. This one was serve to company and not tell them it was good for you, although we ended up serving fruit/yogurt sorbet instead. A Recipe for Weight Loss: Chocolate Zucchini Cake
I agree though, no powder in anything Jess comes up with. Although depending what she comes up with I may just cede the challenge. If it's something I don't want to eat I likely won't play with it.
How about some muffins? I used to eat them everyday for breakfast, but I could never get enough protein in them to make them very filling. I got them down in calories a little bit, but they still were not filling enough. I love them because they are portable and quick, but I'd need a half dozen to be filling and that's a lot of calories! I'll pretty much eat any kind of muffin.
I'll also take any other kind of breakfast item that is quick, portable, and doesn't have to have anything done with it (outside of toasting) - so no scrambled eggs or whatnot. Pancakes, waffles, muffins, all that stuff counts!
Okay, I'm not much of a baker, but I'll see what I can think of. My mother makes an oatmeal scone that might fit the criteria (I know that's kind of cheating). I just looked at it and it's ~25% protein, 40% fat (131 cals ea). It's got white flour and a whole lot of butter, so I will look at changing that. I'll be looking for fast breakfast items in the fall that keep the protein levels up, so I'm interested. The problem is that she takes them with jam... lots of jam.
However, it kind of leads me into the thought of looking at oatcakes (her scones are like slightly softer, much thicker oatcakes). Lots of things to think about.
Oh... That is a tough one for me too. Not into baking either so much. Still in all let me think on it for awhile. The breakfast one I can do pretty easily.
Actually I got how to hit both of those. Let me do some experimentation this week.
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The BIGGER I get the smaller you look
Hey guys let's settle on a specific type of muffin. I could potentially out-do Anne on Macros if I did a bran muffin versus another sort. What do you say Jess? What is your favorite type of muffin? This is actually going to be really fun I have this idea that I just have to try. If it works I will kick ass and take names on this one. Making a high protein nutrient muffin is going to be a good challenge.
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The BIGGER I get the smaller you look
I usually eat some sort of fruit type muffin. Blueberry, banana, cranberry, pumpkin. I don't know if that's specific enough.
I looked up vitamuffins and they are 100 calories for each 2 ozs, which I think seems fair. How does that sound? So if it's a cookie or a muffin or whatever - 2 oz equals a serving.
And then for the other breakfast item - if that's still part of this, how about 300ish calories? What do you think?
Nutrients? Yup. Good ratios? Yup? Fiber out the wazoo? Yup!
Takes forever to assemble, procure, mix ingredients? YUP!
However..... in the end you have the truly unique MEGA muffin, created by calorie restriction types to pack as much nutrition as possible in the lowest number of calories: http://recipes.calorierestriction.or...fins%203.6.txt
Now, that's one option. The other is my tweaked awesome bran muffins: Tenacious Flog
Enjoy, and happy baking!
__________________ "My yoga class had me trembling and sweating and I feel MUCH better." - Fang
------------------------------------------------------------------------------------------------------------------------- Tenacious Training and Tweaking (the A lotta Alitteration thread)
Wow that first one is a hell of a recipe. When I have a whole weekend to read that, I'll see what I can do!
Your muffins look great too. I can't wait for it to be more baking like weather! Oh and that I have a ton more time back in my life! (about three weeks from now)
Okay let's do blueberry or cranberry then. What say thee Anne? And no calorie restriction please. That is going to be an important part of making these work. I will have to be pretty flexible. That said my goal will be to be in the 150-170 cal range with at least 15g of protein per serving. I also intend to make it a lot simpler than that recipe that MissT posted. Holy Moses I cannot even begin to imagine trying them...
Of course like I said, I don't normally bake so this is a total experiment for me. I could fail miserably.
You're all making me envious with that muffin/cake talk going on
Re the whey denaturation. It just depends. If you're mostly using whey as an extra prior to lifting or for when you're someone who can't eat much in the morning and has to force-feed: it makes sense to go for the highest quality whey isolate where the source is raw milk with all of the growth factors etc. intact. Then you wouldn't want to use it for cooking. If you're not making a habit of it, it's OK to use some for cooking.
Same for the precious micellar casein protein.
If you plan to cook with PP to start with go for the cheapest PP you can get as otherwise it's a waste. Why get a PP that's been derived from raw milk when you're going to heat it.
In case one of you ladies can come up with a recipe for a klutz like me who is generally on a dairy-free gluten-free diet I'd be grateful.
Acquaintance of mine came up with a gluten-free pastry .. if only I was able to make egg whites peak!
I cook a lot. Maybe not always low cal though. One low cal dish I made recently though was a baked ziti. It was made with whole wheat pasta, ground lean turkey, and cottage cheese. I don't know the macros or calories, but I can't imagine it would be that high.
That makes me think could you use cottage cheese for the curry sauce? You may need to put it in a blender first though and then strain it really well.
I need to look at some of my recipes for a good low cal muffin for you.I know I got a good orange cranberry one. Made with whole wheat flour.
Your Ziti sounds a LOT like my spaghetti. The only thing you have to watch for these dishes is the amount of pasta you are using. I cut the serving sized in half to keep cals in the dish down. As an enduarnce runner you could double it and be fine. I do use blended cottage cheese as the base for my curry sauce. Just still haven't found the right other ingredients. I have some other ideas now but that is on-hold until I make some really good for you muffins.
So weigh in today shows no movement on the scale. My re-feed is working. This is fine with me 'cause the bf% is down finally!! I did not think that would ever go down. I am sure that it really isn't down a full percentage but I will take even a half at this point. Last week it was starting to trend up when my weight was dropping so quickly. It must have been water/glycogen that was leaving my body at that time. The re-feed concept was probably the right ticket. I feel like I am finally getting some sort of handle on this. It looks like I am losing bf% to lbs pretty equally right now which is awesome. I won't have to go all the way to 113lbs to reach my bf% goal.
Date
lbs
bf%
weekly avg cals
weekly avg protein in g
weekly avg carbs in g
weekly avg fat in g
weekly avg macro % (P, C, F)
4-May-08
133.8
19.5%
2656
263
266
69.4
38,39,23
27-May-08
130.2
17.4%
1696
193
163
37.1
44,37,19
3-Jun-08
129.6
18.4%
1784
190
182
41.2
41,39,20
10-Jun-08
128.2
17.8%
1648
192
166
38.8
43,37,20
18-Jun-08
125.6
16.6%
1538
167
165
37.2
40,40,20
24-Jun-08
124.6
16.8%
1587
165
151
44
40,36,24
30-Jun-08
124.2
15.6%
1721
188
165
43.2
42,37,22
8-Jul-08
124
15.2%
1798
183
184
43.5
39,40,21
15-Jul-08
123.4
15.4%
1679
184
175
36.8
42,40,19
22-Jul-08
123.6
14.4%
1769
179
186
40/2
39,41,20
Day
Exercise
Duration in hours
Avg HR if cardio
Total lbs
Total bf
Tues
lift w/David = Bi, Shoulders, tris
1
NA
10.2
5.1%
Wed
REST
NA
NA
Thrs
lift w/David
1 hour fast run
1
150
This week
This week
Fri
Ride to work
3.15
140
-0.2
1.0%
Sat
REST
NA
NA
Sun
Bike Ride
1
130
Mon
Life back
Walk 40 min
NA
NA
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The BIGGER I get the smaller you look
karla, try some 0% greek yogurt in combo with some fat free or low fat ricotta in a vitamix or food processor for your curry base. the creaminess of the greek yogurt and the higher protein content will compliment it well, I think. I would also experiment with just a tad of unsweetened almond milk to thin the sauce, as well as a few tablespoons of raw unsweetened coconut. the almond flavor would blend nicely with the curry spice.
Karla, sounds good. I suspect the under 100 cals would be a non-winner for me. Anyway, since I know my muffing making skills are at best mediocre I thought I'd start with a different item. I took my mother's oat scone recipe, swapped out the white flour for a whole wheat/wheat gluten blend and dropped the butter down from 1/4 cup to 1/2 tablespoon. The actually turned out pretty good. Not my opinion, but hers. She ate the whole thing (not just a taste and then put it down). I'll have to think (and probably shop) before I try something else.
I ended up taking 2 as a mid-morning snack with 11 grams of her full-fat cheddar. I know, nothing like taking the fat out and then putting cheese on top. However, they really aren't meant to be eaten plain. Two scones with 11g of cheese ended up being 201 cals with 12g protein (24%), 6g fat (27%). The individual scones ended up being 78 cals each with 5g protein (25%), 1g fat (13%) - just so you can see the difference the cheese made.
Acquaintance of mine came up with a gluten-free pastry .. if only I was able to make egg whites peak!
Spotless clean metal or glass dish and the same with the whisk or beaters. It's sometimes better to pour hot water over them first even if coming out of the cupboard. Room temperature egg whites are easier to work with. Oh, and if all else fails - a pinch of cream of tarter or white vinegar (less than 1/8 tsp of either).
Quote:
Originally Posted by kfisherx
Your Ziti sounds a LOT like my spaghetti. The only thing you have to watch for these dishes is the amount of pasta you are using. I cut the serving sized in half to keep cals in the dish down.
Since I've been keeping my protein levels up this usually means keeping my pasta levels down. I really don't miss it much. I suppose I like the sauce more. If it's for dinner I just serve a nice big side dish of veggies.
Here's the one I made. Someone made it with whole wheat flour and I think it was more of a gingerbread texture. This one was serve to company and not tell them it was good for you, although we ended up serving fruit/yogurt sorbet instead. A Recipe for Weight Loss: Chocolate Zucchini Cake
That would be me. The whole wheat flour was all I had and Bob said it was pretty decent when we had it over the weekend. It really does have kind of chocolately gingerbread taste going on even he thought so.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Anne there is NO restrictions on calories so have at it. Those scones are GREAT or at least look great and have amazing macros too. I am going to the store on the way home from work (really soon) to buy supplies so that I can start experimenting.
See Jesse, this is all an effort to demonstrate to the world that the work can be fun. That said it is work and it is the most important work that we do on a body reconfigure journey. Get the food and nutrition in order and the rest will follow.
I can't wait to waste a bunch of batches and come up with THE best one! I most probably have to wait until closer to the weekend too though. Too busy in life... (sigh)
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The BIGGER I get the smaller you look
Today I told my trainer that I was leaving in 3 weeks. I did not know what to expect but I guess I did not expect him to act quite as cool and amazing. This was very hard for me because I do love working out with him but taking off in the middle of the day 2 days a week and driving downtown was killing me in my job and free time in general. It was just a huge effort and one I will not miss even though I do love downtown Portland. I haven't yet really made up my mind RE the other trainer and BBing but figured that I could do some sort of maintain program for awhile until I made up my mind.
The other happy truth is that I am really, really happy with my body right now. Sure there is a bit of a belly roll and back fat but overall I look really good. Hot even especially for a 45 year old woman. When I look in the mirror I have to smile. On the mental side of things, I was able to see this past week where my behaviours were causing me to slide downward and I changed my eating to match my activity levels. I did not lose weight this week (only bf%) and that makes me joyous instead of worried. I have a goal to cut 4 or so more percent in bf and I feel like I can handle doing that right now without the trips downtown to see the trainer.
I told him that I wanted to continue to teach him guitar (we do guitar play dates and lesson on Saturdays) After he told me that it doesn't surprise him because he knew how hard it was for me to make the effort to come in, he told me that he has found working with me to be an extreme pleasure. He complimented me on my work ethic and told me I was baddass. Then he offered to continue to teach me on the Saturdays if I wanted. This guy does not work on Saturdays so that just about floored me, but what he said next floored me even more. He said that he would not charge since I am teaching him guitar and then he offered to teach me to be a trainer. He said that with some good instruction that I would be a real asset to any program. He said that we would do training sessions that included me assessing him and movement and that sort of thing. Then he talked about getting me certified and other stuff. To tell you the truth I don't remember it all. My head was swimming by that time. I was blown away. He gave me a hug then and we bid farewell until Thursday. (our next session)
Unbelievable.... I then get an email from the bbing trainer who agreed to working with me just one day a week (weekend) as well. Okay so now I have a LOT to think about. I will continue my training and friendship with David to some degree for sure. I had always planned on keeping the friendship but now there is a training element in it. Do I want to actually be a personal trainer one day? Hmmmmmm???? Of course it would only be on week nights and weekends. I love my day job way too much right now.......
Lots and lots to think about.......
Our session today was MEGA kick-ass and fun. (told ya I really love working with this guy) We did leg workout today and he watched my form closely. He was SO excited because I was able to really do clean deads today. I had a lot of strength from eating and sleeping so well the past days.
AM (workout with David)
Warm up
Tready at 5mph and 3.5% and for .7 miles 1 set each of the following (1x15 each leg each exercise)
1 legged db push press (20lb) - these were hard
bosu ball 1 legged squats (he claims we did these so he could assess my balance and muscle behaviours)
Deads
1x15 (95lb)
1x15 (115lb)
3x10 (145lb)
Cable Squats
3x15 (120lb, 145lb, the whole stack)
PM = 45 min run at HR 140ish
I am going to go out for a 45 min little run right now and then off to the store for some shopping.
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The BIGGER I get the smaller you look
Anne there is NO restrictions on calories so have at it. Those scones are GREAT or at least look great and have amazing macros too. I am going to the store on the way home from work (really soon) to buy supplies so that I can start experimenting.
I suspect it might be a few days before I get more into it (depending on the rain). The garden has taken a beating the past couple of days so if it dries up I'll have to try and salvage some of it. I also started into the cooking/freezing mode today. This afternoon and tonight (perhaps 2 hours total) I put 12 hamburgers in to freeze and 16 mini-meatloaves in as well. I'd have made more hamburgers but we're short 4 containers so tomorrow I'll bag 4 of them up and make another 12. Tomorrow will be sauce day I think.
Quote:
Originally Posted by kfisherx
and then he offered to teach me to be a trainer. He said that with some good instruction that I would be a real asset to any program. He said that we would do training sessions that included me assessing him and movement and that sort of thing. Then he talked about getting me certified and other stuff.
I think it would be an interesting field. I think you would do well with it. Just think what you would do if you ran across another person like yourself. Funny, but someone else I know is talking about doing it as well. She's currently about 80 pounds from her goal, however, she's lost 260 pounds from her top weight. Yep, that's not a typo. And I sometimes confuse her with another woman on the board but I'm pretty sure she has not had bypass surgery (the other one has). I don't know why but I think for myself that I would be more comfortable with someone that had been overweight. Don't know why, and it wouldn't have to be someone who started at my weight or above, but just someone who had kind of been there.
Karla - I'm so glad that things are working out well for you with the trainer(s)... you certainly know enough to be your own trainer and to help others as well.
I went into the fitness field after initially losing weight because I wanted other people who'd never seen a gym before to learn how much better their lives could be once they became active... you could do the same for people, even if it is only part-time around your real job... something to think about...
I don't know why but I think for myself that I would be more comfortable with someone that had been overweight. Don't know why, and it wouldn't have to be someone who started at my weight or above, but just someone who had kind of been there.
I don't know if you know this about me Anne but I was obese in 2005. I weighed in at 176lbs or there about with more than 30% bf. This has been a fairly long journey for me and I am now on the very edge of a four pack. It is very rewarding.
Quote:
Originally Posted by Bytsi
Karla - I'm so glad that things are working out well for you with the trainer(s)... you certainly know enough to be your own trainer and to help others as well.
I went into the fitness field after initially losing weight because I wanted other people who'd never seen a gym before to learn how much better their lives could be once they became active... you could do the same for people, even if it is only part-time around your real job... something to think about...
You have made some posts about being in the industry. Do you still train clients? How often do you do it? I would only be interested in doing it part-time if I decide to do it. I also would not be interested in doing it without a good deal more education.
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The BIGGER I get the smaller you look
I don't know if you know this about me Anne but I was obese in 2005. I weighed in at 176lbs or there about with more than 30% bf. This has been a fairly long journey for me and I am now on the very edge of a four pack. It is very rewarding.
I did actually know that. Perhaps not the specific weight, but that you had mentioned it. Funny perspective though - I'd be ecstatic if I woke up that weight tomorrow.
Otherwise we think you must be taking a proverbial walk in the park!
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