Never 2 Late 2 Chase the Dream (it's better than liposuction) - Page 50 - JP Fitness Forums

foodfromafar · 07-26-2008, 11:47 AM

What a great day! I'm glad you figured the tire/brake thing out before you passed out!! I love fresh fruit and veggies. In SC, there's nothing better than a ripe peach right off the tree!!

Bytsi · 07-26-2008, 01:41 PM

Quote:

I love my life....

What a lovely day Karla...
The more I read your log, the more I want to pack up my family and head to the NW!!
Who knows, maybe DH and I will move there once the munchkins are out on their own...

realcdn · 07-27-2008, 02:09 PM

Quote:

Originally Posted by kfisherx

I am interested in the baking contest too especially since the weekend is almost upon us. I so rarely bake that I will be very surprised if my idea works. I'll use BrentV as the taster. I am also curious to see how the other thing plays out but that will happen in due time. I have a lot of work ahead of me before that happens.

Well... I'm hoping you've come up with a dynamite muffin recipe as I still haven't managed to figure out one to even try. I likely won't get to it until Tuesday (trying to finish up an outside chore today) as I need to make a trip to the store anyways for the cooking I want to do on Tuesday.

kfisherx · 07-28-2008, 12:11 AM

Anne! I think I did it. My concept worked. I took a very basic recipe and where you normally add oil the healthy people will often add applesauce instead. Well I took that just one step further and added apple flavored cottage cheese. It worked like a charm. I used Brent as my tester and he said it tasted fine and even asked to keep the rest!

I am not a recipe kind of cook (I really cook by feel) so this is roughly the way I made the muffins.

Yields 3 big muffins or 5 little ones
1 cup flour ( you can use Oat flour here Espi)
.3 cups splenda (of course you can use sugar)
1 dash each of baking powder and soda
dried egg whites 1 tspn
.3 cups of dried non-fat milk
cinimon to taste

combine these dry ingredients in bowl

In larger bowl
.5 cups of Cottage cheese (I used non-fat)
1 tspn of frozen apple juice concentrate

Mix these ingredients. If you don't like cottage cheese then blend it first and nobody will be the wiser that there is cottage cheese in the muffins.

The cottage cheese should be pretty runny and have a strong apple taste now.

to this mix add
a dash of vinilla
.3 cups of water
.25 cups of finey chopped fruit of your choice (I used fresh blackberries, blueberries and rasberries mixed) - really you can add anything you want here like bannas, nuts, etc.

Stir the dry ingredients into the wet ones just until everything is moist. It will be clumpy

Put the paper in the little cupcake pans and put batter in until almost full. Bake a 400 for about 20 min.

It works like a charm. The macros look like this

Ingredient	Cals	Protein	Fat	Fiber	Carbs
Flour	440	12	0	0	92
Splenda	0	0	0	0	0
dried egg whites	10	3	0	0	0
non-fat milk	80	8	0	0	12
cottage cheese	70	13	0	0	5
apple juice concentrate	2	0	0	0	1
fresh fruit	21	0	0	1	5
Totals	623	36	0	1	115

Per Muffin (/3)	207.6	12	0	0	38

So even with all the manipulation here I still don't like what I see on these. 207 cals and 38 carb with just 12g of protein. Hmmmm... Personally not a good bang for my buck. That said if I had to eat these for breakfast I would add 4oz of turkey burger to this and get the protein way up. That would actually be an okay breakfast and if you made it ahead of time then it would be pretty easy too. (just grab and go)

kfisherx · 07-28-2008, 12:30 AM

Great weekend. No workouts per say but did work on the rental property again all weekend. We have just one more weekend to go and then we are finished. The floors will be done and the walls all painted. Whew... I haven't had a day off in so long that I am really looking forward to the weekend following next. I have a roadtrip planned so expect to have some fun.

This weekend was also my total down time. I did not track calories and I ate a lot. My body wants to feed and it wants to feed badly. I think that all the cardio I am doing is causing me to be starving. Doop. So the refeed on the weekend again and tomorrow I get back to the plan. I actually ate pretty high calories all week last week. If the scale shows a loss I will make sure that I keep eating that high for the while that I am doing these crazy long bike ride.

Bytsi · 07-28-2008, 09:02 AM

I've been reading Lyle McD's flexible dieting book, trying to figure out refeeds and diet breaks and the like... It'll be interesting to see how your 2-day refeed affects your overall progress (help, hinder, no change)... You do SO much cardio - gotta eat to support it!!

jesca · 07-28-2008, 11:44 AM

Hrm, I'm going to have to think about your recipe for awhile. It's very different than what I normally do. I was questioning the cottage cheese, but I see that's where a lot of the protein comes from. I usually use egg white and applesauce for my liquids. I'm wondering if there isn't a base instead of flour that has more protein in it? (chic pea flour or tapioca flour?) Of course more protein means a different consistency, but that might be overcome with more liquids and longer slower cooking time. Hard to say, I'm going to have think on it a bit.

Espi · 07-28-2008, 11:56 AM

I know people use chickpea flour frequently, but am not sure if the taste would be way different. I've had pappadums last Saturday which is made from chickpea flour. But that has a quite distinct flavour to it..

jesca · 07-28-2008, 11:59 AM

Yeah, I figured it would I was just trying to think of another flour alternative. I usually use whole wheat flour which is denser, but should have a bit more protein in it. You just have to up the baking soda and powder to aid in the rising.

realcdn · 07-28-2008, 12:29 PM

Soy flour is a good alternative, but probably not for 100% of the flour. I used it in the bar recipe. I'm going to do some shopping this afternoon and try my hand at a muffin recipe tomorrow. I was concerned that I couldn't get the protein levels higher but it looks comparable to Karla's so I will give it a shot. I'm also thinking that whizzed up cottage cheese could be used to replace one of the other ingredients which might make a difference in the protein. Okay, adding cottage cheese to the list instead.

kfisherx · 07-28-2008, 12:29 PM

Quote:

Originally Posted by Bytsi

I've been reading Lyle McD's flexible dieting book, trying to figure out refeeds and diet breaks and the like... It'll be interesting to see how your 2-day refeed affects your overall progress (help, hinder, no change)... You do SO much cardio - gotta eat to support it!!

Actually this was a week long refeed. I just ended it really high. My goals for this week were to eat at or near maintenance so my progress is that I stay at or gain slightly from last week. I did this in order to allow myself time to adjust to the added cardio that I am doing and to give myself a break in general from dieting down. I have been consistently down for 12 weeks now. The quesiton is what will I do now? In just a few weeks I will begin with a new trainer. I think I want him to take me into the 10% area but I am not sure at this point. I don't want to give up all the summer fun stuff like the 100 mile rides. I will have to assess this again as the time nears.

Jesse and Espi... There are a BUNCH of higher in protein alternatives to using white flour. I have an OAT flour that is more than double to white flour. That said you still are not getting a big enough bang for your buck. Let's even forget about the protein and focus on the other flaws to this food. Where is the fiber for example? Not to mention, the most important reason to not eat muffins. I ate 3 of these last night (600 cal worth) and still I did not feel full or staisfied. Muffins are a food that I have basically weaned myself from the past year just because of this very reason. The macros aren't worth it to me especially as I get down to lower calories. I want every calorie to be nutrient rich, fullfilling and to fuel me in my athletic endeavors. I have discovered that nothing really cuts it for me like whole vegetables and fruits as my carbs. That said I do eat a whole wheat pita, oats and yams in small portions now and then too. For the most part though lots of vegetables and fruits.

I feel full and get good value for my calories with them....

Now all this said if you are crazy for muffins (as I am for pizza) you can take this basic recipe and tweak it with different flours, maybe add some nuts, etc and have your muffin in with your daily intake. I do this with pizza and have found a pizza recipe that gives me acceptable levels of good nutrient foods. It isn't the best thing I can chose to eat but it helps me mentally so....

SpacecityPaula · 07-28-2008, 12:48 PM

Hmmm I wonder if you could replace the water with egg white and then add some grated zuchinni to up the fiber content

jesca · 07-28-2008, 12:52 PM

As far as the fiber content is concerned, I remember using one recipe where it called for putting the wet ingredients on a cup or two of all bran cereal and letting the cereal go to mush. Those definitely had a higher fiber content. The protein, however, is still the hard part.
Muffins are certainly not the be all and end all of diet food, but I think because I do enjoy them and they are easy eat and go food, I will continue to try to tweak them until I get something with a good quality out of them (that doesn't have 8000 ingredients). It shall be my quest!