The Fat Loss TroubleshootThis is your place to troubleshoot your fat loss problems from nutrition to training. This section is led by Leigh Peele, author of "The Fat Loss Troubleshoot," the ultimate fat loss manual. If your results have slowed or stalled this is the place to come for advice for all your fat loss needs.
Hi, everyone! I made the Chicken Pepperoni Calzones today. Yum! I made a huge salad. Do you know how much 300g of lettuce is? I also had a side of 100g of brown rice pasta.
Hi, everyone! I made the Chicken Pepperoni Calzones today. Yum! I made a huge salad. Do you know how much 300g of lettuce is? I also had a side of 100g of brown rice pasta.
Ha! That looks like a whole head of lettuce. Calzones sound so good.
I had protein pumpkin pancakes today which turned out fine last night, but for I couldn't even make my self eat them after breakfast. I couldn't even swallow what was in my mouth. I think the taste was triggering a memory of a really bad experience I had once with too much pumpkin once Thank goodness the work cafeteria has homemade soup! I can eat pumpkin bread and muffins, I think it was the texture... oh well.
I had made a double batch so I threw out most of tomorrows food and made 3 meals so I don't have to cook until Thursday night (thank goodness!) I spent two hours in the kitchen cooking and cleaning which I think I'll call today's exercise. I'm poooooped!
Egg White Tip: If you have to separate lots of eggs for the whites, just crack all of them into the bowl and fish the yolks out with your hand. It takes a lot less time than pouring them from one half of the eggshell to the next!
While I know plenty people doing it that way, it grosses me out for a bit.
Straining over the shells is NOT recommended either as the bacteria tend to be at the outside of a shell. Sometimes you want to use raw eggwhites for a shake or something. In those cases you don't want to expose an egg too long to the contaminated outside. Contamination always happens at the outer shell never at the inside, in case you're worried about using raw eggs.
Fortunately I have a dainty little tool for this, an eggwhite separator.
You would think this is available in every household goods store, but you'd be surprised. For years I had an el cheapo plastic thingy that worked great, but.. it melted when I erroneously let it sit on the edge of a hot iron skillet (was using it to make egg drop soup).
Anyway.. the successor let every yolk slip through .. you would think they would test it on actual eggs!
Finally, I bought a slightly more expensive stain-less steel egg separator and being so delighed with it, also like giving it away to others as a b-day gift.
This one sometimes needs some nudging (and tilting to the side) to get all of the precious egg white.
If I'd thought again I might have gotten this one instead, which is very reminiscent of the 'straining through your fingers' method, except of course this is way more hygienic.
Good luck on finding them.. call me paranoid but I do like to not get any food-related illnesses again :was struck by a MAJOR infection due to infected chicken because of improper handling.. all my own fault!!!
One of the reasons I've never again made anything that lasts for 2-3 days, not even when I freeze it... prefer the extra work from making things from frozen separate foods rather than finished products.
I hear you! I'm pretty picky about my meat sources. That's one of the reasons I run a natural foods co-op - to afford the best meat and dairy products that are grown humanely (and thus sanitarily), free range, etc.
Hmm unfortunately when it comes to eggs, the highest contamination is found for the non-cage type eggs since those eggs are 'messier'. Cleaning is not a good idea unless you're using it within a few minutes as it makes them porous (AFAIK/R)
Total for OBM challenge (Since 10/13) = -7
(175 at REPAIR/Refeed end and 168 today). I began serious diet mode in March 2008, with Body For Life food and exercise. In May or June I changed from BFL exercise to Turbulence Training exercise and dropped calories to 1200 measured (not weighed though) and logged in fitday.com, AND did 2 days a week of Eat Stop Eat to keep my weekly calorie average to 1200 kcal.. So I was doing HIIT 2-3days, Jazzercise 1-3 days, and bodyweight and dumbbell resistance that was to my limit pretty heavy (chest press 50 pounds)... and in that 5 months lost only 5 pounds....
Now I am doing lighter exercise, focused on Recovery: foam roller, stretching, and light resistance w/out dumbbells even, and eating a whopping 1375 calories... So now I lost have total 10 pounds in 8 months, 7 of it the past 2 weeks (or 10 weeks if we count the work I did during REPAIR)... Now is that water loss? Is that muscle loss? In my eyes, I have to say I don't care right now: it is PROGRESS in the right direction for a change. It is RESULTS where there were none.
I suppose I am in the dog house... I'm a shell to shell egg separator. But then again, I don't eat them raw, so no problems. I think I'm kind of in the frame of mind that a little bacteria exposure just makes you tougher anyway. I'm rarely sick and pretty much have only ever had food poisoning issues with fast food. Don't eat much of that these days!
I am however, very careful with raw meat, fish and chicken handling!
What awesome recipes! I am so excited to try them! I was getting into a rut and the food was getting blah!
Everyone is doing so well. It is exciting to see the results.
About the egg separators, I have one from The Pampered Chef, looks just like the bottom one that was posted by Espi, I love it because it hooks onto the bowl.
Here is the link to see it - it is only $6.50, but check eBay first a lot of times you can get it even cheaper.
If my maintenance was like 3000kcal/day I'd do the same. As it is I've just finished eating my eleventh egg . Five whole ones and 7 egg whites. Two were separated with the separator for making an omelette, the other 4 by hand as the eggs were boilt first. Eating 11 eggs is totally normal for me , it's a rare day I don't eat more than 6.
If my maintenance was like 3000kcal/day I'd do the same. As it is I've just finished eating my eleventh egg . Five whole ones and 7 egg whites. Two were separated with the separator for making an omelette, the other 4 by hand as the eggs were boilt first. Eating 11 eggs is totally normal for me , it's a rare day I don't eat more than 6.
Brown the meat and onion in a small non-stick skillet. Stir in worcestershire sauce. Add a dash of pepper, if desired. While that cooks, thaw the frozen green beans in a sauce pan with warm water.
Cut the potatoes very thinly. Place slices into saucepan with 2 cups of chicken broth. Simmer until potatoes soften and chicken broth begins to thicken. Use a slotted spoon or spatula to remove potatoes from chicken broth. Place potatoes in frying pan with butter and saute.
To assemble: Layer the green beans, meat mixture, then potatoes. Pour thickened chicken broth over all. Top with grated cheese. Bake at 350 for about 30 minutes until bubbly.
Next time, I will reduce the Worcestershire sauce to 1 Tbsp because I misread the label. It's 5 calories for 1 tsp not 1 Tbsp and the sodium is a bit higher than intended! At least it's only 2,047 this time.
How is everyone handling Halloween and Halloween parties? I'll be fine on Halloween. Maybe I'll make sweet protein bars as my big meal or something. :-)
But on Saturday I have a party I could go to. I'm thinking about skipping it though. If I can't drink or really eat anything at the party I don't think I would have much fun. I hate all those, why aren't you drinking comments. I guess I would rather stay home.
Espi, do you make egg white omelets or use part whole egg?
Started out with only whole eggs.. I'm just at the thought of an egg-white only omelette, mostly since the yolks are what satiates you long-term! But have started doing 2 whole+2 egg white omelettes that also contain
* 10g of shredded coconut
* 1tsp cinnamon
* dash of salt & fruity pepper (pepper w fruit flakes)
* fruit: 1 apple /50g frozen raspberries / banana
This morning I used a banana and am crossing my fingers to not get a snack attack later on today.
This 2 whole + 2 egg white combination proves to be optimal. Few days ago I was lazy and used 3 whole eggs.. too dense. When I have only 1 yolk, it's not having enough substance to tide me over.
Coz' I also don't do gluten I use the shredded coconut to give it more of a pancake like density and lovin' it... This is also my all-time favourite pre-WO meal. When it's a pre-WO meal I will add 25g of raisins as fast carbs (now it's half raisins, half dried cranberries).
How is the one giant meal (OGM , see Jane?_ coming along? All those HOT meals couldn't have been timed any better.. tonight was our first frosty night and with the regular meals I was supposed to be @ 1300-1400 kcal but ended @ 1600 kcal and still had frozen feet.. now it's getting colder I/we (?) just NEED more food. HOT food. Just 1-2 weeks ago I was fine on 1200-1300 on a low kcal day but I swear, my fingers felt frozen all day long and then at night my toes were frozen too... ended up way low on protein though (only 90g) for poor food choices (needing to finish fattier foods) and I guess that bumping up the protein for today will help to stay warm. I've had several winter days that the only way to de-thaw fingers was to eat a protein snack (plus tea).
LOL @ me chatting in here while not participating.. but I suppose I won't be kicked out.
Thanks, Espi! I feel the same way about omelettes!! I'll try your ratio and see how it comes out! I love crepes. I'm trying to invent a healthy crepe recipe. I wonder if I could use protein powder instead of the little bit of flour in crepes and still get the right texture? Hmmm.
OGM is really great now that I'm used to it and have menus down that I like to eat all day! It makes everything so much easier for me to not have to think at all. I hear you about the HOT foods and hot drinks. That's why I invented shepherd's pie with the creamy chicken broth in it!
It's so hard for me to get water in when it's so cold. I drink a lot of hot drinks. In fact, last night my last planned meal was a protein shake, so I heated the milk and water slightly and then stirred vanilla protein powder and cocoa in to have fake "hot cocoa." It was actually pretty good.
Joy, could you fit a drink or two into your meal calories for the day? Even if you got light beer or something and kept it separate. Heck, if you pour it into a glass, nobody would know you weren't drinking what everybody else was drinking, and you could always nurse it to make them last...You could employ the same idea for food. You could make something that would be healthy and just make a nice big plate for yourself and eat on that while you're there and bring some for the rest of the partygoers. If you don't want to talk about your diet for the whole night, you don't have to. A little deceptive maneuvering can take you a long way.
Pauline, that "hot cocoa" sounds yummy!
__________________
"Do you choose to simply know the path, or do you choose to walk it?"
Your body keeps an accurate journal regardless of what you write down...
How is everyone handling Halloween and Halloween parties? I'll be fine on Halloween. Maybe I'll make sweet protein bars as my big meal or something. :-)
But on Saturday I have a party I could go to. I'm thinking about skipping it though. If I can't drink or really eat anything at the party I don't think I would have much fun. I hate all those, why aren't you drinking comments. I guess I would rather stay home.
hey that is what i was thinking for tomorrow make something sweet all day bc we have trick or treat tomorrow night and that candy is gonna get to me but if i have something i should be fine
Joy, I was just reading Hungry Girl's daily email a minute ago and there was a question about drinks. Here's her response (it's the second question on that page): Hungry Girl - Wednesday Newsletter
Also, a month or so ago, Tom Venuto (I think--it might have been someone else) sent out a newsletter about which drink is the best drink if you're dieting down. Maybe somebody remembers that...
__________________
"Do you choose to simply know the path, or do you choose to walk it?"
Your body keeps an accurate journal regardless of what you write down...
Thanks, Espi! I feel the same way about omelettes!! I'll try your ratio and see how it comes out! I love crepes. I'm trying to invent a healthy crepe recipe. I wonder if I could use protein powder instead of the little bit of flour in crepes and still get the right texture? Hmmm.
OGM is really great now that I'm used to it and have menus down that I like to eat all day! It makes everything so much easier for me to not have to think at all. I hear you about the HOT foods and hot drinks. That's why I invented shepherd's pie with the creamy chicken broth in it!
It's so hard for me to get water in when it's so cold. I drink a lot of hot drinks. In fact, last night my last planned meal was a protein shake, so I heated the milk and water slightly and then stirred vanilla protein powder and cocoa in to have fake "hot cocoa." It was actually pretty good.
Protein powder in hot cocoa is a fabulous idea!
I've been this crepe recipe before: Peanut Butter Crepes
1 large egg
5 egg whites
1 Tablespoon Splenda (or sugar or another sweetener)
2 Tablespoons peanut butter
Combine ingredients in a blender or with a mixer in a bowl. Lightly coat a skillet with spray-on oil and heat on high.
Pour half the mixture onto the skillet, swirling the pan around to coat the entire skillet in the egg mixture. Once the
mixture is starting to thicken, flip it over and cook the other side. Remove from pan. Repeat for the rest of the mixture. Enjoy!
It was REALLY good but not that filling. Maybe protein powder would help it out.
Joy, I was just reading Hungry Girl's daily email a minute ago and there was a question about drinks. Here's her response (it's the second question on that page): Hungry Girl - Wednesday Newsletter
Also, a month or so ago, Tom Venuto (I think--it might have been someone else) sent out a newsletter about which drink is the best drink if you're dieting down. Maybe somebody remembers that...
Thank you! Those are great ideas. The hungry girl newsletter is the next one in my inbox to read. I think nursing a drink and fitting it into my calories would be a good idea.
I was thinking about trying this pumpkin bar recipe:
Pumpkin Pie Bars
Crust Ingredients
1/2 cup quick cooking oats, dry
1 cup whole wheat flour
1/2 cup brown sugar (packed) - I used Splenda Brown Sugar
1/2 cup cold butter (small cubed)
Filling Ingredients
2 cups skim milk
1-1/2 tsp cinnamon
1 tsp nutmeg
1/2 tsp salt
2 cups pumpkin puree, canned
5 scoops (125 g) vanilla protein powder
3 large omega-3 eggs (beaten)
Spenda, to taste - I added approx 3 tbsp
Cooking spray or coconut oil
Directions
Preheat oven to 350° F. Coat sides and bottom of 9×13 inch baking pan with cooking spray or wipe with coconut oil.
Combine oats, flour, and brown sugar in a mixing bowl. Whisk to combine. Add the cubed butter and squeeze into the dry ingredients
using your hands until a coarse breadcrumb-like texture is achieved and ingredients are combined thoroughly. Transfer mixture into
the 9×13 inch pan and press down. Place in oven and bake for 12 minutes.
In the meantime, bring milk to a boil with the cinnamon, nutmeg, and salt. As soon as it boils, transfer to a large mixing bowl.
Stir in the pumpkin first and then add the protein powder and eggs. Next add Splenda to sweeten, if necessary. Once the
crust has finished baking, remove from the oven and pour the pumpkin filling on top. Place back in the oven and bake for 20-25 minutes
or until pumpkin filling has set (should be firm to the touch in the center). Allow to cool before serving and store in the refrigerator.
or this protein bar recipe (i've been saving up these recipes as I come across them!)
Chocolate Peanut Butter protein brownies
1/2 cup oats, blended in blender to flour
1/2 cup whole wheat flour
1 and 1/2 cup whey protein powder
1/3 cup unsweetened cocoa
1/2 cup nonfat dry milk
2 egg whites
1 Tablespoon sugar free chocolate syrup
1 teaspoon vanilla
1/4 cup natural peanut butter
1/2 - 1 cup water
Preheat oven to 325 degrees. Blend oats until flour. Add remaining dry ingredients. Mix egg whites, chocolate syrup, vanilla and peanut butter in large bowl.
Add dry ingredients. Slowly add water until "gooey". (this does not turn into a batter; it is very thick in consistency). Pour into 9x9 pan lined with wax paper.
Bake for 15 minutes. Remove from pan and cool on cooling rack. Cut into 8 bars. Refrigerate.
Here's the last one:
BAKED ENERGY BARS -
* 3-1/2 cups rolled oats
* 3/4 cup light syrup
* 2 scoops (each scoop is about 4 tbsp.) protein powder - I used vanilla flavored; any flavor will work
* 1-1/2 cups nonfat dry milk
* 1 tbsp cinnamon
* 2 egg whites
* 1/4 cup juice - I use orange/banana/pineapple juice; orange juice is fine
* 1/2 tsp. vanilla extract
* 1 cup chopped dates (you can use dried cranberries, raisins, and chopped nuts, if you prefer)
* 1-1/2 bananas, mashed
1. Thoroughly mix all the ingredients in a bowl (mix the dry ingredients together before adding liquid ingredients, then mix everything)
2. Put spoonfuls on the waxed paper (use some non-stick spray on the paper if you prefer) and form into bars (I use a plain table knife for doing this.)
Spreading the spoonfuls out a bit as you put them on the paper makes this much easier
3. Bake at 325°F for approximately 15 minutes or until the bottoms of your bars are golden brown
When they’re done, take them out of the oven and let them cool.
I wish I could remember where I got all of these. I'm getting hungry just thinking about them. I can't wait to pick one to make! If you guys try any, let me know how they are.
lol Joy! Sounds like you have some good ideas. You don't have to miss out on fun just because you're dieting--you just have to plan more carefully and maybe be a little sneaky if you don't want your diet to become the feature conversation of the night.
__________________
"Do you choose to simply know the path, or do you choose to walk it?"
Your body keeps an accurate journal regardless of what you write down...
lol Joy! Sounds like you have some good ideas. You don't have to miss out on fun just because you're dieting--you just have to plan more carefully and maybe be a little sneaky if you don't want your diet to become the feature conversation of the night.
Yeah you are totally right. I also have control issues when I'm around such good things! Or things I haven't eaten in a while. But I guess if I just keep my hands full I should be fine. Maybe the food will be so bad I dont' even want to eat it.
Pauline ~ I'm pretty sure there is a crepe recipe in the Eating for Life Book if you happen to have it. I'm at work right now, but when I get home I will check and post the recipe (unless someone else can do it before me ) I've made them before and they were really good!
Joy, thanks for posting those recipes--I've been looking for a good protein brownie recipe for a while.
When I can get at baking, I'll definitely let you know how they turn out.
I also had a side of 100g of brown rice pasta.
Thank goodness the work cafeteria has homemade soup! I can eat pumpkin bread and muffins, I think it was the texture... oh well. 
If you don't want to talk about your diet for the whole night, you don't have to. A little deceptive maneuvering can take you a long way. 
Linear Mode
