Wendy's Transformation

[fengshway]

lisa, I think you are correct. supposedly the processing for cocoa powder removes some of the beneficial ingredients.

[dillytl]

Hi Wendy!!! Hope the weekend is going great!

[fengshway]

thanks dilly!! you keep rawring!!!

[Fitwit]

[quote=fengshway;475421]here are some pictures of me and my toolbelt. I am decluttering my house, and the plan that I am using advocates a toolbelt. see how ready I am to kick ass on decluttering my home and defatting my body!!!

I have been decluttering, too, Wendy! I bought "Uncluttering Your Home" by Donna Smallin. It is the best book I've ever read on decluttering and getting organized. Have you ever checked out FlyLady.net: Your personal online coach to help you gain control of your house and home?

[fengshway]

yes, I still use the flylady's sink technique!! did it today in fact. you always keep the diswasher empty, ready to receive dishes in the day. at night you press the wash button. in the am, you unload, leaving an empty dishwasher to receive dirty dishes. I also use her cleaning technique--filling the sink with hot water and a cup or two of lemon bleach. soak. rinse.

[fengshway]

so today I did the following for the freezer:

individual meatloaves with albanian sage and french thyme

stirfry thai beef using this wonderful penzeys spice called bangkok blend, fresh lime juice, fish sauce, honey, cabbage, peppers, carrots.

grape tomatoes with pine nuts and balsamic glaze

spinach, black beans and roma tomatoes with another penzey's spice called rojo--a yummy mexican blend with achiote pepper

zucchini boats stuffed with feta, pecans, zucchini, and shitaki mushrooms--they are in the oven now and smelling good!

and individual spinach, jarlsberg and black forest ham quiches

I just don't believe that losing weight has to mean yukky diet food. eating like this keeps me on track!!!

[fengshway]

woohooo!!!

deadlifts
10 x 115
10 x 115
8 x 115

I have to tell you, I am completely spent after these workouts. they are tough!!!

[dillytl]

Originally Posted by fengshway

so today I did the following for the freezer:

individual meatloaves with albanian sage and french thyme

stirfry thai beef using this wonderful penzeys spice called bangkok blend, fresh lime juice, fish sauce, honey, cabbage, peppers, carrots.

grape tomatoes with pine nuts and balsamic glaze

spinach, black beans and roma tomatoes with another penzey's spice called rojo--a yummy mexican blend with achiote pepper

zucchini boats stuffed with feta, pecans, zucchini, and shitaki mushrooms--they are in the oven now and smelling good!

and individual spinach, jarlsberg and black forest ham quiches

I just don't believe that losing weight has to mean yukky diet food. eating like this keeps me on track!!!

Can I come eat with you????

[fengshway]

lol sure!! I find that eating well helps me want to stay on it for the long haul.

[RacerBill]

Originally Posted by Espi

Is cocoa powder always sweetened in the US? I can buy 2 brands of unsweetened cocoa powder here: either the cheaper Blooker or the more expensive Droste. I'm starting to think the Droste has been riddened (?) of the more bitter tasting but also more healthful flavonoids. That's what I've recently read about the dark chocolates. They are 72+ in cocoa but don't taste bitter. Why? Because the bitter flavonoids have been removed. No wonder more & more people can tolerate the higher %s : they aren't as bitter anymore.
Just like they have gotten rid of the bitter taste in Brussel sprouts and chicory. They've 'improved' the taste, but this has also reduced the healthy qualities.

I'm adding 1 heaping teaspoon (a Dutch teaspoon is about half the size of an American) of cocoa to my coffee as well as about 8g of dark chocolate every morning. Makes me alert & happy

Droste is what Americans call "Dutched" cocoa -- it's been treated with alkalai to remove the bitterness.

Wendy - nice deads!

[fengshway]

thanks racer bill. my ass and hammies don't think they were that nice. and I also feel it a bit across my low back, not in a "I pulled my back" way, but in a "I worked my back" way. hope my technique doesn't suck.

[LadyNoir]

Oooh!
How long did it take you to work up to that DL weight? Have you been training a while?

[Victoria]

I'm jealous of your deads, Wendy! Great job!

[ToniL]

mmmm Wendy, your foodies sound good! I keep meaning to get to penzies, thank you for the inspiration. any suggestions? I find that cooking my own meals keeps me truer to plan.

[fengshway]

ladynoir--I have been half assed working out of NROL twice a week since feb 07. I am doing NROL 4 W three times a week. I am actually pushing myself now, I think that is the main difference, but I have spent a good year getting my technique down and lifting lower weights. I think the deadlift weight was just the bar 45 when I started last year.

thanks tracy!

toni, pretty much anything at penzey's is awesome. I like the "mural of flavor" as an all purpose. all of the taco seasonings are marvelous.

[fengshway]

ok, so I was still sore from monday's workout, and here is what I put up today, I am SO HAPPY!

did the active dynamic warmup out of cass's "the perfect body diet" book

squats
warmup
6 reps of 75
6 reps of 115
3 sets of 10 @ 145
pushups--regular
3 sets of 10
seated row
3 sets of 10 @ 95
step ups
3 sets of 10 with 2 x12 lb db on a reebock step with 7 risers each side
prone jackknives
3 sets of 12

I was toast after.
did an achieveone hazelnut protein latte with two clementines post workout.

I AM PSYCHED!! I started with 115 pound squats on 12-24, so obviously, I have not been pushing myself for the past year on NROL. oh well, I developed a consistent habit, so that is good!

[LoriAnne]

Great workouts, and every time I read about your food, it makes my mouth water!!

Have a fantastic day!

[fengshway]

thanks lorianne! I will start posting my menus here periodically! unfortunately, I am making great strength gains, but my food quantity might be a bit high. we shall see when I measure in 2 weeks.

also on the menu today
breakfast sandwich using a poached omega 3 egg, sharp cheddar, canandian bacon on an ezekiel english muffin

my rosemary maple lemon salmon with a side of whole wheat farfalle and steamed kale.

hummus and veggies

muscle milk light creme brulee in yougurt with crushed pecans and fruit salad.

the salmon is easy. juice 6 lemons. add 1/4 cup maple syrup. add chopped fresh rosemary needles. set aside

heat some high heat olive oil in a saute pan that has a lid and can go in oven. pan sear 2 lbs of wild salmon filets, both sides. add marinade, cover and bake in a 350 oven for 10-20 min depending on how you like your fish done. remove fish from pan. add a tbsp of arrowroot mixed in a few tbsp of warm water to thicken sauce. add 8 ounces (dry weight) of whole wheat farfalle that you have already cooked. serves 6--salmon, 3/4 cup pasta. steam the kale and serve on side. the sauce is simple but very lemony, a bit sweet, nicely offsets the bitter notes of the rosemary. yum!