Tag Archives: protein

Her Bizzy Diet – Day 8

17 Feb

Welcome to week 2 of my challenge!

The weekend proved to be a big obstacle.  Saturday during the day was very easy because I was at work and able to keep on my regular schedule.  After work I picked up my step-daughter, took her for birthday manicures, and then we met up with my husband for her birthday dinner.  We wanted her to pick the restaurant, since after all it’s her birthday.  She chose Macaroni Grill.  I knew from the start that it could pose a challenge because I looooooove pasta, but I wanted to be good so I veered away from that portion of the menu.  However, so many of the dishes have pasta of some sort and I really wasn’t in the mood for chicken or steak since I can make that at home and not pay $18/plate.  I thought I had decided upon a dish until I noticed the calorie contents next to them.  I can’t remember my first choice, but I do remember that it had about 1100 calories in it.  Thanks, but no thanks!  I opted for a Caesar salad and added shrimp.  First off,  yeah, I know, Caesar dressing isn’t healthy, but remember I don’t really care when it comes to fat.  Second, don’t order shrimp to add to a salad because it was a total rip off – $4 to add shrimp and I only got 4 shrimp.  I ended up coming home and making some beef strips so that I could get in more protein.   The next morning I was up about .8lbs which kinda sucked.

Next comes Sunday.  I always wake up earlier than my family so I spent the first couple of hours in my normal breakfast routine catching up on all my trashy reality shows on DVR.  I even made pancakes when the other two woke up and didn’t so much as even taste it.  Then come the temptations.  First it was lunch.  My husband wanted taco bell so the two of them went and picked it up and brought it home.  We all sat at the table and while they ate tacos, gorditos and chalupas I sat drooling, staring and quietly ate my tuna salad.  Later that night we met up with friends for a BBQ – we brought steaks and asparagus so I don’t feel bad there.  However, after dinner the family wanted ice cream.  ICE CREAM!  I dropped them off and went to fill up my car with gas so I didn’t even step foot inside because I knew I would have ordered something.  They brought their ice cream home and I made a chocolate peanut butter protein shake.  I thought I did a pretty good job, although this morning I was up another .8lbs.  GRRRR!!!

That’s ok, because at the end of the week I still ended up down 7lbs from my starting weight.  Today was totally on point, so here’s what I got:

Workout:

Day 1 – Cardio & Upper Body
 

Meals & Supplements:

  • 3:30am –  2 Burn (according to the plan I am supposed to take 2, this morning I only did because I was exhausted) , 1 Tone
  • 6am – 3 Balance, 2 whole eggs, 1 slice center cut bacon
  • 9am – 1 scoop Vanilla Chai Delight Protein
  • 11:30am – 1 Burn, 1 Tone
  • 12pm – 6oz chicken, 2c mixed greens, olive oil/vinegar dressing
  • 3pm – 1 scoop Vanilla Chai Delight Protein
  • 6pm – 5 oz shrimp, 1 bunch chard, 1/3c coconut milk, 1/2 lemon juice and chipotle pepper flakes
  • 8pm – 2 Cleanse, Cup of Vanilla Sleepy Time Tea

Weight: 136.6

Her Bizzy Diet – Day 5

14 Feb

Today turned out to be a bit of a challenge.  First off, I was invited out to lunch with one of my new coworkers.  I knew ahead of time that we were going to go out so I hadn’t packed lunch, but had no clue where were going since I don’t know the area.  We ended up just walking across the street where our options were Subway, a Mexican joint, or a pizza place.  I let Jen decide since I knew with any of those choices I was going to get a salad regardless.  She chose the pizza place, ordered a slice of some heavenly looking pizza and I opted for the artichoke and red pepper salad since it seemed like the least of all the evils and had some protein on it.  Turned out to be pretty tasty, however I can’t for the life of me find any nutritional information on it and that is driving me nuts.  The closest thing I could find had an insane amount of carbs listed and seeing as how there wasn’t much to be carbohydrate-rich in the salad, I’m thinking that it’s probably not that on point.

My second challenge today was sweets.  Now normally I’m not a huge sweets fan, but as of lately the cravings have been coming in big time.  Cookies, cake, and shit tons of ice cream have been consumed lately.  Well, being that it’s Valentines Day there was a giant pink box of any kind of donuts you could dream of right in the front lobby. I had to walk by it every time I needed to use the bathroom (which is about every 30-45 minutes with all the water I am consuming).  Not only that, but being the nice person I am, I also brought in a box of cookies for my coworkers.  (Hey, don’t judge, it’s only my second week and I need to make a good impression!)  Anyway, no one ate them!!!  So every time I went to the printer, there they were.  I didn’t have any, but by the end of the day only one person helped themselves which meant that I had to take them home with me.  And there, during my entire two-hour commute, sat these delicious, pink, soft baked cake cookies just tempting me.  I still didn’t break. Go me!

Then came the hardest challenge of my day.  If you ask any person who knows me what my biggest stressor is, they will all unanimously answer “MONEY!”  The month didn’t start off that great in the financial dept due to a 12 hour delay in paying rent that ended up costing me almost $200 in late fees (totally my fault, which is the most frustrating part of the whole thing – no one to blame but myself).  But anyway, today it turns out I may be getting charged yet another $40 late fee for something I shouldn’t be charged for.  Well that really chaps my ass.  So what do I want to do when I get pissed?  You got it – eat and drink.  I’m not talking about maybe having a ho ho and a glass of wine.  I’m talking a super value meal from the drive thru, along with one or two other menu items and about 3/4 of a bottle of vodka.  That’s my coping mechanism when I feel like the world fucks me – I say fuck you right back, I stop caring and go into fat mode.  But I didn’t want to do that tonight.  I’m making such great progress.  I’m seeing the fruits of my labor and not only that but I’m enjoying the food and the workouts.  I want to see this thing through to the end, and dammit it’s only day 5.  I can’t give up now.  So yeah, I got a little lazy with dinner tonight – threw a turkey burger in a pan and some zucchini in another.  At least I stuck with protein and veggies…and maybe a little sriracha mayo, but who’s counting, right?

Anyway, after my rant, my point is this:  I am going to do this.  I am not going to let all of the outside influences affect me this time.  I made a commitment.  21 days.  That is all I need to do.  I WILL DO THIS!

Apple Cinnamon Overnight Oats

14 Mar

Apple Cinnamon Overnight Oats

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My adventures with overnight oats has continued.  What you are seeing was my batch from last night.  The basic base of oats, yogurt, milk and Truvia didn’t change.  This time however I chopped up 1/2 a gala apple, added 1/2 tsp of cinnamon and 1 tsp of chia seeds.  Super good.  Nutritional facts are 220 calories, 5 g fat,  38 g carbs and 12 g protein.

Tomorrow, I think I’m gonna change it up and have grapefruit, eggs and bacon.  I don’t want to burn myself out on ONO but I will be making another batch this weekend.  I have a sweet potato that I am planning on using for two recipes:  Sweet Potato Protein Pancakes and Sweet Potato Pie Overnight Oats.  Those posts (assuming the recipes are a success) will be posted Sunday.  See you then and have a great weekend!  🙂

Overnight Oats and my Birthday Countdown

13 Mar

I realized something yesterday: my 30th birthday is approaching fast.  33 days away to be exact.  I’ve decided that all I want for my birthday is to be pampered and to celebrate a month of hard work – the hard work of course being eating right and working out consistently from now until then.  I’ve decided to make a few changes to my routine and nutrition however. 

The first change I am making is my routine – sometimes I just go crazy, as you could see from my dire need for a rest day.  What I think I really need to do is to be more consistent (consistency is the key to success) rather than hitting it crazy hard for a few days and running out of steam.  That doesn’t necessarily mean that I want to only do one workout a day, but that not every single one of them needs to be a balls-to-the-wall workout.

That being said, I still began my morning with my DailyHIIT routine.  I just love these routines because they are fast and intense but I am not going to kill myself for the rest of the day with it.  I was planning to do some light cardio during lunch break.  Probably just a walk on the treadmill at a moderate incline or a 30 min elliptical session, but I wasn’t able to make it to the gym today.  Instead I am sitting here writing this, so I think it works out.  Tonight I am going to hit another Jillian Michael’s routine.  Even though I haven’t been good about following her plan like I did the first time around – I still love the workouts and go back to them all the time.  Today should technically be my JM rest day, however I didn’t workout Monday so I am pushed back a day.

The second big change I am making is in my nutrition.  Previously I had a plan where my macros were 50% protein, 30% fat and 20% carbs.  While this works to help take off the weight fairly quickly, I don’t feel that this is something that would be healthy for me to continue over the long-term.  It was also creating a “carbs are bad” complex in my head and that is most definitely not true.  I’ve decided to change my macros now to 30% protein, 30% fat and, and 40% carbs.  This is all based on a goal of 1200 calories/day so it comes to 90g protein, 40g fat and 120g carbs.  I’m in the trial phase of this macro count but I’m looking forward to it.  I am now going to be able to incorporate healthy carbs in my diet like fruits, sweet potatoes, brown rice, 100% whole wheat bread, oats, legumes and such.  Don’t ever let anyone tell you carbs are bad and if they do, just smack them right across the face!  Carbs are what our bodies use for energy – you just have to be smart about what types of carbs you are eating and when.  I still don’t plan to have many carbs with dinner, but that is a personal preference and you will have to make that decision for yourself. 

I think initially it is going to be hard to start taking in more carbs, but I found something that is really going to help me out.  Overnight oats!  Ever heard of them???  They are a glorious little concoction I see on blogs all over the place.  They’re super simple to make, a great healthy food, and perfect for a girl on the go such as myself. You start with a nice little base of milk, yogurt and oats.  That’s it!  No seriously, THAT IS IT!  Easy peasy, right?  Below is my first ONO breakfast and I was very happy with the outcome.

 

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Ingredients:

1/3 C Oats

1/3 C Greek Yogurt (I used plain but feel free to add any flavor you’d like)

1/2 C Milk (any type will work fine)

Sweetener to taste – I used 1 packet of Truvia but it seems a lot of people use Agave, honey or stevia.  Your choice.

Any toppings you like – in this batch I added 1/2 banana, 3 strawberries diced and chia seeds

Nutritional Facts:  232 Calories, 5g Fat, 42g Carbs, 13g Protein

This is the finished product:

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Ok, I know, not really the best or most appetizing photo.  I wasn’t sure how big the batch would be so I ended up using a large soup container from a chinese restaurant. Note to self, large container is too large!  The meal itself though was just the perfect size to fill you up and keep you full until snack time.

I’ve got some apples and cinnamon at home and thinking I might make myself another little batch tonight using those ingredients…maybe even try it warmed up tomorrow.  I don’t know, but I’ll keep you posted.

The MOST amazing Mushroom & Pepper omelet…ever!

15 Aug

Alright, recipe two coming at you.  This is one adapted from Jillian Michael’s book “Making the Cut” and it is one of the best breakfasts ever.

Ingredients:

1/4 c onion, chopped (red is better, but white will do)

1/4 of a green pepper chopped

1 c mushrooms, chopped

1/4 c cherry tomatoes, chopped

5 eggs (4 egg whites and 1 whole egg)

1 oz gouda cheese, sliced

1 tbsp light sour cream

What to do:

Step 1, get a giant glass of wine and enjoy the process.  Oh wait, it’s 6:30 am isn’t it?  Ok fine, maybe a cup of joe?  Now that that is settled, moving on to the actual cooking.

Spray pan with non-fat non-stick cooking spray, throw in veggies and saute.  Usually takes about 5 minutes to look like so:

 

While veggies are cooking whisk together 4 egg whites and 1 full egg.  Once veggies are done, move them to a plate and cover to keep warm. Use a wet paper towel to quickly wipe out the inside of pan, re-spray with cooking spray and add eggs.  Let the eggs heat up until they are almost fully cooked and add veggies to one half of the egg base.

 

I know what you are thinking – that is a hell of a lot of veggies for just one omelet, but bear with me and I promise it will not disappoint. 

Flip the side with no veggies over to create your omelet and let it cook just a smidge longer.  Carefully move your omelet to a plate and top with slices of gouda.  It might take a minute to melt so the thinner the slices the better.

 

I know, I know, that sucker is HUGE!  Just calm your horses.  Cut that mamma-jamma in half.  Store one half in the fridge for tomorrow (yes, that’s right, it’s actually really good re-heated) and top the other half with sour cream.  If you are feeling feisty go ahead and add some chopped chives or cilantro or whatever fresh herbs you may desire.  I prefer mine without, but have tried a couple different options.  You’re end product should look a little something like this:

 

You now have a delicious, healthy breakfast to start your day off right.  And go ahead and sleep in an extra 10 minutes tomorrow because you’ve got that breakfast covered too!

Nutritional Info : 175 calories, 9.1g fat, 7g carbs, 18.4g protein

Supplements???

10 Aug

 

Recently, I was asked if I take any supplements and what type.  Here was my response:

One-A-Day Womens Multi-Vitamin – 1/day (obviously 😛 )  I like to take this because it’s easy, cheap, and a great way to make sure I am getting all of the important things my body needs when I can’t supply it via food.

Calcium Supplement (not sure of the brand) – 2/day with breakfast and dinner.  This is good for bone health, especially in women.

Natrol Omega 3-6-9 – 2/day with breakfast and dinner.  This is good for brain development, immune system function, and blood pressure regulation.

Spring Valley Glucosamine Chondroitin – 3/day with breakfast, lunch, and dinner.  This is for joint health.  It is not necessary for everyone.  But, for those of us who may have put a lot of strain on our joints in younger years with sports or other activities, or who are just a little older, this can help quite a bit.

Nature Made Iron Supplement – 1/day with lunch.  Again, this is not for everyone.  I take it because I am just slightly anemic.  Check with your physician before taking an iron supplement.

Finally, and I don’t know if this really counts as a vitamin or supplement, but I drink a protein shake every day.  Generally I have one after my workout in order to help repair and rebuild muscle.  If it is a rest-day I will have one as my morning or afternoon snack in order to keep my calorie count and protein intake at the proper level.  I have always used the powder you can pick up at Wal-Mart, but my husband and I decided to invest a little money into our protein and purchased Iso-Sensation 93 in Vanilla Bean (review on this still to come).  Protein is very important to weight loss and building muscle so we’ve decided not to skimp anymore.  Hopefully this pays off.

Now, all of that being said, I am not a trainer, nutritionist nor a doctor so I am not handing out advice or suggestions.  This is simply what I take.  You may choose to follow my supplement plan or not, but speak with your doctor first!  Every body is different and requires different things so get your facts straight before making any choices.  If you don’t want to see a doctor at least do your research.  There are a million sources online to find out the pros and cons of vitamins and supplements. 

What do you take?  What would you recommend?

Blueberry Vanilla Deliciousness :)

21 Jul

So, can I just say that I LOVE Greek yogurt?  It’s delicious, nutritious and is so useful.  Greek yogurt can be eaten by itself, it can be used to replace mayo, it can be used to make delicious creamy sauces, and so much more.  Here’s what I’ve been eating recently:

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Blueberry Vanilla Protein Breakfast Yogurt

1 cup Plain Non-Fat Greek Yogurt

1/2-1 Scoop Vanilla Protein Powder (The amount of protein powder you use is entirely up to your taste)

1 packet Truvia

1 tsp Cinnamon

20 Blueberries

Mix yogurt with dry ingredients.  Make sure you whip it up nicely because the protein powder can get a little grainy if you don’t stir long enough.  Top with blueberries and enjoy.

Nutritional Info (based on 1 full scoop protein powder):  302 calories, 2.2g fat, 21 carbs, 49.3g protein