Day 13

Well another busy day down but haven't forgot to hold myself accountable to the eating!

Breakfast: 250ml milk with chocolate protein and 1 banana and ice!

Mid Morning Snack: None

Lunch: Protein Shake on the run.

Afternoon snack: 1/2 an apple (thx to Will!) some dried apricots and dried apple

Dinner: bowl of pasta and mince with tomato pasta sauce

Supper: (making up for no mid morning snack) 1/2 glass of milk with some chocolate milk thing from coles, cross between milo and activite and tastes really good!

Have included some tips for eating out that I was sent as a reminder!

Ask for dressings and other sauces on the side. This way, you have control over how much or how little you add.

When ordering grilled foods, ask that the food either be grilled without or with less butter or oil.

Order steamed vegetables as a side dish (rather than chips etc).

Look for menu items that are baked, grilled, dry-sautéed, poached, or steamed rather than fried.

Do not skip meals in preparation for your dinner or you will be more likely to make inappropriate food choices.

If you feel hungry before going out – and you have had all your meals for the day to that point - consider having a Body shake before you leave home. This will fill you fill you up and satisfy your taste buds. 

What Day!!!!!

Well I fell off the wagon on the weekend with the eating thing! But we wont go there!

Anyways I will get back onto it today!

Breakfast: slice of fresh bread and a protein shake with water.

Mid Morning Snack: None to full from brekkie!

Lunch: 2 slices fresh wholemeal bread withe shredded chicken on it.

Mid Afternoon Snack: Protein shake, usually have this late as I work tonight.

Dinner: Usually a late one on a Tuesday, but, having a lamb chop roasted in the oven (good for portion sizing to cook a chop instead of the whole lamb roast), on lettuce and couscous salad!

Day 10 Friday

Well here we are at the end of yet another week! Time is flying past far too quick and should be made to put on the brakes! Well it's been a busy week at work with a few extra shifts to keep me busy and almost another shift of Pump tomorrow, which I turned down as I am knitting with some lovely kiddies! So two classes done and dusted today, circuit and aqua, now to organise for knitting and scrapbooking with the girls tonight, have decided to take and do some digital stuff as I have no good photos printed to even do and no time to get them done today!
So what has the eating looked like today and what interesting recipes have I found for dinner tonight!

Breakfast: a bowl of weetbix fruit bits with milk and a scoop of vanilla Physique Protein powder.

Mid Morning: Protein shake chocolate hydroxy burn with water.

Lunch: slice of fresh sour dough and rye bread with a tuna pasta mix that I picked up at the supermarket a few weeks ago really cheap. Also a handful of weetbix fruit bites.

Mid Afternoon Snack: fruit

Dinner:  Spaghetti Bolognaise- 500g mince, grated carrot, garlic, jar of pasta sauce, paprika and italian herbs, spaghetti.

Chicken Sausages

Ok these are a little similar to the chicken burgers but can be cooked in the oven if wanted.

Ingredients

500g chicken mince
garlic cloves, I used about 6 a few little and a few big ones
3 green spring onions
1 1/2 tbs sweet papricka
1 tbs thyme
1/4 cup maple syrup
3/4 packet of deb potato with the onion in it

Grate the garlic, chop up the spring onions finely and add everything into a bowl. When a stiff consistency shape into sausages and place on a a tray lined with baking paper and place into the oven at 200 degrees for about 15-20 minutes turning once.

Serve on top of chopped lettuce, capsicum, grated carrot, spring onion, and grated parmesan cheese. I also did some roast vegies, sweet potato and carrot and served on the lettuce. I then drizzled a little maple syrup over the sausages, which drizzled down onto the lettuce. YUM!

Day 9 Thursday

Well back to work today, crappy shoulder and all as well! I did something to my shoulder a few weeks back and it is not getting any better still aches so have come home to hot pack it!

Breakfast: a bowl of weetbix bites with a scoop of vanilla Physique protein powder and some milk

Mid morning Snack: a protein shake with three scoops of hydroxy burn chocolate mixed with water

Lunch: fresh rye bread with shredded chicken and light mayo

Afternoon Snack: Dried apple and dried apricot

Dinner: Home made chicken mince sausages with salad.

Day 8 Wednesday

Well I finally have a day off!!!!!!! No work for me today, apart from the house work! I did do a 45 minute run and a round of Zumba today which was great finally some real cardio and no resistance! So the eating program today is:

Breakfast: I had this in stages today, yes odd I know! I had 1 scoop of chocolate hydroxy burn with 250ml of milk 30 minutes prior to my workout this morning. The I came back and had scoops in 300 ml water and a serve of blueberries, blended in the blender just after my workout.

Snack: Protein Bar BSC Low Carb, high protein

Lunch: Wrap with avocado and smoked chicken.
Snack: Fresh juice- carrot, apple, celery, ginger, orange.

Dinner: A serve of Pink Ling fillet, a warm salad with lettuce, carrot, sweet potato, capsicum, spring onion.

To cook the fish lightly fry one side until just sealed then do the same to the other then place on a tray and add  a brushing of dijon mustard, garlic and dill and bake in the oven for a few minutes until fish is cooked through.

One big tip I think I have learnt from losing weight is to be prepared and plan plan plan! I try to plan the meal at least early in the morning or a day or two before so I know that I have all the ingredients. Also if going out to have healthy options in the car or bag so even though I am starved and a stop at the drive thru seems a great option I just pull out wither a protein bar or some dried fruit or some nuts to munch on! Today was a great example when I left I was not hungry but as the time went on I started to get famished so I grabbed a BSC protein bar, high protein and low carbs and survived, much better option than a greasy cheese burger!

Chicken Burgers

These are so simple to make and taste so yummy!

Ingredients

500g chicken mince
3 cloves garlic, grated finely
2 tbs dried thyme
salt and pepper to taste
spring onions approx 3 chopped finely
deb potato garlic flavor, just enough to bind together


Combine all the ingredients together in a bowl and shape into 4-5 burger shapes, flatten and add to a hot fry pan with a little spray of olive oil. cook the first side on medium heat, approx. 6-7 minutes then turn and cook the other side. Remove from pan and lay onto paper towel to absorb any fat. In the mean time I usually cook my onion in the same pan and when almost cook crack in the egg and place a lid over the pan to cook the top of the egg.
If needed slightly re heat the burger and add to a fresh roll with lettuce, cheese, tomato, onion, egg and pineapple. I sometimes also add grated carrot, and home made aioli as well.

Home Made Bread Rolls - using the bread maker

Deciding to take the easy make and just make plain white rolls tonight as I know they should work!

In the bread maker I have added in this order:

200ml water
50ml milk
3 cups strong bread flour
25g of butter
1 tsp salt
1 tsp brown sugar
1 and a half tsp dried yeast
1 tsp chi seeds ( add after the first round of rising while the dough is being kneeded for a second time)


I set the bread maker with the dough setting, which should take 1 hour and 30 minutes to kneed, sit, kneed, sit. I then take the dough out and break it into 4-6 rolls depending on the amount I have and leave to sit and rise on a tray for another 30 minutes before I put them into the oven at 190 degrees to cook until when they are tapped they sound hollow.

Day 7 Tuesday

Well this is day seven and it seems to have flown! After a pretty hammered day doing three Aqua classes and Pump must say I am feeling rather stuffed, and have the sorest glutes!!!! Was up early for bootcamp today and then back tonight to do Aqua! So the eating program today is:

Breakfast:  Protein shake mixed with blueberries.

Mid Morning:  Fresh bread with peanut butter.

Lunch:  dried apricots, dried apple, pecans, and small slice of bread with peanut butter

Mid Afternoon: 3 freddo frogs! ( honestly who doesn't have three o'clock chocolate need!

Dinner: Fresh home made bread roll, with home made chicken burger, lettuce, grated carrot, and a slice of sweet potato (baked) onion and an egg.

Baked Salmon with a Pecan Glaze

Ingredients:

• 3 tablespoons coarsely chopped pecans
• 1/4 cup dark brown sugar
• 4 tablespoons butter
• 1 to 2 tablespoons bourbon or water
• 4 salmon fillets, about 6 to 8 ounces each
• Salt and freshly ground pepper
• Olive oil

Preparation:

In a small nonstick pan, brown the pecans lightly over medium-low heat. Add the brown sugar, butter, and bourbon or water; heat until simmering. Set aside.

Heat the oven to 200 degrees

In an ovenproof skillet over medium-high heat; heat the olive oil. Add salmon, skin side down and sear for about 2 minutes. Transfer the pan to the oven and roast the fillets for 5 minutes. Spoon glaze over salmon fillets and continue roasting for about 3 to 5 minutes longer, or until salmon flakes easily with a fork. Turn the oven off and let salmon stand in the oven for 2 minutes.

Day 6 Monday

Ok well today is another busy day at the gym! So I have been eating a little more than usual today!

Breakfast: 250ml milk, 1 banana, scoops strawberry hydroxy burn, 1 scoop of chocolate hydroxy burn, 1 tablespoon LSA and about 6 ice cubes in the blender.

Mid Morning Snack: Nothing as I was working!

Lunch: Protein shake 2 scoops strawberry hydroxy burn and 1 scoop chocolate hydroxy burn mixed with 300ml water. 1 garlic and cheese Pide from banjos and 3 chocolate freddo frogs!

Afternoon Snack: some dried apples and a herbal tea.

Dinner: A baked piece of Salmon with a dressing of crushed pecans glaze. On the side steamed beans, carrot, brussel sprouts and corn.

Home Made Chicken and Corn Soup

Ok so I LOVE to cook and a few weeks back Ryan and I were in Banjos and had a yummy chicken and corn soup with a cheese and garlic pide. Ryan has been asking for the soup again so I have attempted to make one from scratch, and it was pretty easy and tasted pretty good as well!

Ingredients

4 cups chicken stock
1/2 cup water
2 tbs sesame oil
3 cm piece of fresh ginger
2 cloves of garlic, minced or grated finely
2 tsp soy sauce
400g chicken breast fillets
1 egg
420g tin creamed corn
310g tin corn kernels, rinsed and drained
3 green shallots, sliced thinly

Directions

1. In a large pan bring stock, water, garlic, ginger, soy sauce and chicken to the boil, then reduce heat and simmer for approx. 7 minutes or until just cooked through. Remove the chicken from stock, and when cool enough to handle, shred coarsely.

2 Return stock to the boil. Break the egg into a dish and lightly whisk. Slowly pour the egg into the stock, whisking constantly so it forms threads.

3. Add creamed corn, corn kernels, and chicken back to stock and return to the boil, add salt to taste.

4. Ladle soup into serving dishes and sprinkle the green shallots on top. Serve with fresh bread and make it a meal.

Day 5 Sunday Eating

Well we made some home made bread this morning, so the best laid plans went out the window! It was a little healthy as it was sourdough and rye so good with the low gi just not good for the calories and carbs!

Breakfast: 2 boiled eggs with 2 large chunks of fresh sourdough and rye bread.

Mid Morning Snack: None as I was at church, but drank plenty water.

Lunch: 2 bowls of weetbix honey bites and milk. and about 1/4 cup chocolate melts.

Mid Afternoon Snack:after the over eating of bread I must say feeling very full so the plan is to just drink a herbal tea and have an apple!

Dinner: home made chicken and corn soup, with more home made bread.

Treats: Every now and again we need to treat ourselves! So two chocolate frogs went down today! Must say this is heaps better than eating the whole bag in the old days of eating!!!!!!

Day 4 Saturday

Ok well managed to haul my butt out of bed this morning and go for a run on the treadmilll! Was good as I listened to my new aqua music that I am doing with my class today, think I have the moves almost down pat! So after a lovely 45 minute run I came up and silly me sat on the stupid computer and got totally frozen! So the breakfast shake went down well!!!!

Breakfast:  250ml milk, 1 scoop vanilla Physique, 2 scoops hydroxyburn chocolate, 1 banana and about 8 cubes of ice, blended in the blender with 2 tablespoons LSA mix. Tasted good!

Mid Morning Snack: Missed as I was out but was pretty content from brekkie again, just drank about 750ml water.

Lunch: Had a splurge and didn't have a protein shake! Instead I brought a cheese and garlic pide from banjos (yes I know loaded with carbs!) and a kind of omelet thing that was two egg whites, 1 egg, pepper, thyme and curry powder mixed in. Then a light spray of olive oil in the fry an and cooked it up. Tasted pretty good as I LOVE curry! I also had a small portion of dried apple and 2 pieces of dried apricot (scan not believe someone only left 2 in a bag)!

Mid Afternoon Snack:  1/2 Cup honey weetbix bites.

Dinner: Chicken breast cut into strips, with a light dip in some egg white, then tossed in a mix of Tapioca flour, Parmesan cheese grated really fine, salt, pepper, basil, and garlic. Cooked in a lightly sprayed fry pan until cooked through. Served on a bed of lettuce, couscous (cooked with chicken stock powder grated garlic, spring onions, salt, pepper, and finely grated lemon rind and lemon juice), also some capsicum and peeled carrot.

Low Carb Raspberry and Apple Muffin

Ingredients

1 1/2  cups ground almond (or almond meal from the shop)
1/2 Cup desiccated coconut
1/2 cup protein powder (I a used a cheap vanilla that was about 22grams of protein)
2 tsp baking powder
1 tsp ground cinnamon
1 cup chopped dried apple
1 peeled, grated apple
3 eggs (or you can use 6 egg whites)
2 tsp vanilla essence
1/2 cup skim milk
2 tbs maple syrup
1 cup frozen raspberries

TO MAKE

1. Preheat oven to 180

2. In a bowl, combine the almond mill, coconut, baking powder, cinnamon, dried apple and protein powder. Add the eggs, vanilla, milk and maple syrup then mix well. Fold in the raspberries last. Spoon the mixture into muffin cups and bake for 35-40 minutes until cooked through and golden. When cooked they should spring back when touched.

3. Cool completely and enjoy!

TIP: I found the mix to be very stiff and not very runny at all but they came out well which is all that matters and they taste pretty good as well.
You can also use frozen blueberries if you wanted to as well or strawberries.

I think that I make about 16 or 18.

Day 3 (Friday)

Well day three is here and I am still here!

The following is the eating regime:

Breakfast:  The usual that I have had the past three mornings, protein shake, see below.

Mid Morning Snack:  Missed again due to work, BUT, was really full from the breakfast shake!  

Lunch: Didn't come home today so planned the same deal for lunch as yesterday, 300ml water mixed with 2 scoops chocolate hydroxy burn and 1 scoop vanilla physique. This actually kept me pretty full.  

Afternoon Snack:  Had one banana and 1 protein muffin, will put the recipe up soon.

Dinner: Beef strips with a warm roast vegetable cous cous salad. I have beef strips that I cook up and I use about 1/2 cup of cous cous per person, and I put roast sweet potato, carrot, swede, pumpkin on the cous cous with the beef. I also have a layer of lettuce as well. I also at the end of the beef cooking in the fry pan put about three or four tablespoons of sweet chilli to coat the meat and give it a tastier taste. Tonight I will also mix about 125g natural yogurt with some garlic and add a dollop to the dish. YUM!

Day 2 (Thursday eating)

Well it is day 2 on the eating regime and if I follow the plan I should have had an egg today but that protein shake was just too good yesterday that I couldn't resist it again today! Also I have Body Combat and fitball to instruct this morning and didn't want to have my tummy feeling like I wanted to vomit. That's whats great about a liquid brekkie it doesn't take as long to digest!

BREAKFAST : 250ml milk, raspberries, LSA, 1 scoop hydroxy burn chocolate, 2 scoops Physique vanilla, and ice cubes, blend in the blender.

MORNING SNACK:  Kind of missed this today as I was at work all morning and its a little hard to eat while kicking butt and pushing weights!

LUNCH: Had an appointment so had a very bland lunch which consisted of 2 scoops hydroxy burn (chocolate) and 1 scoop Physique (vanilla) mixed in 300ml water. Also snacked on a banana.

AFTERNOON SNACK:  handful of dried apricots, dries apple and about 8 pecans.

DINNER: Going to cook a nice lean piece of steak with a jacket potato and some roast broccoli, cauliflower, carrot, and brussel sprouts. And do a piece of steamed corn and beans on the side! On the baked spud will add a little cottage cheese with some fried onion, just cooked in the pan with a little cooking spray and a tbs of sweet chilli to add some flavor.  

Wednesday Eating

Ok so I am going to keep myself accountable and give you a day by day of what my eating is looking like:

Breakfast: 250ml milk, 5 ice cubes, 1/2 cup frozen raspberries, 1 scoop chocolate hydroxy burn (protein) 2 scoops vanilla Physique (protein ) 1 tablespoon of LSA (linseed, sunflower and almond mix). Place all these ingredients in a blender and blend until smooth.  It is great as it is like a thick shake and it is filling. This should keep you going for some time!

Make sure you have plenty of water as the protein will make you a little dry!

SNACK: 1 banana and a handful of dried apricots.

LUNCH: 2 Wraps, Sorj brand (no yeast) cottage cheeses, lettuce, 1/2 tin canned chicken and red capsicum.

MID AFTERNOON:  Orange (although I am not hungry BUT know that dinner will be a little later tonight!

DINNER:    Well after such a yummy dinner last night with the chicken I am adjusting it to use salmon tonight.
 I am going to lightly cook each side of the salmon in the fry pan, just enough to seal it approx. 2-3 mins each side. The I remove from the pan and put it into a roasting dish and will pop it in the oven and bake for about 5-7 mins, or until it starts to flake. Then remove it and leave it to rest for approx. 3 mins.
While resting I shred the lettuce, grate some parmesan, poach an egg and lightly grill two small dinner rolls. Then I will add all to the lettuce and top with the dressing I have made, the juice and rind from one orange mixed into about 125g no fat natural yoghurt and some cracked pepper. YUM!

Overall I have been not too bad today, can I keep this up I hope so just better hope that the supermarkets don't have specials on lollies this week!

7 day healthy eating plan!

So here is the eating regime I am planning on following for the next few weeks, I am also trying to add a few other recipes and ways of making it a little more interesting! So each time I find a recipe I will add it here as an alternative to a day.

7 Day Healthy Eating Plan

Monday

Breakfast: 1 egg, 1 piece of wholemeal toast and 1 piece of fruit

Mid Morning: Protein Shake

Lunch: Tuna or chicken salad

Mid afternoon: 15 almonds, piece of fruit

Dinner: 100g fish or chicken and green vegetables

Tuesday

Breakfast: Breakfast shake

Mid Morning: Piece of fruit

Lunch: Turkey or chicken wrap with salad

Mid afternoon: nut based snack bar

Dinner: 150g lean steak and salad

Wednesday

Breakfast: 1/3 cup of oats with 1 cup low fat milk and 1 tsp whey protein

Mid Morning: Piece of fruit

Lunch: ½ cup brown rice and 100g chicken and vegetables

Mid afternoon: 10 almonds and protein shake

Dinner: 100g lean meat and a jacket potato and vegetables

Thursday

Breakfast: 1 egg and a slice of wholemeal toast and a piece of fruit

Mid Morning: Protein shake

Lunch: Tuna or chicken salad

Mid afternoon: Nut based snack bar

Dinner: 150g salmon steak with roast vegies

Friday

Breakfast: Breakfast shake

Mid Morning: 4 wholegrain crackers, 1 slice of light cheese and a piece of fruit

Lunch: Turkey or chicken wrap

Mid afternoon: 10 almonds and a protein shake

Dinner: grilled prawn stir fry with loads of vegies

Saturday

Breakfast: 1/3 cup of oats with 1 cup low fat milk and 1 tsp whey protein

Mid Morning: Fruit

Lunch: Chicken Caesar salad

Mid afternoon: 10 nuts and an apple

Dinner: OFF

Sunday

Breakfast: Omelette

Mid Morning: Fruit

Lunch: Steak or chicken wrap with salad

Mid afternoon: 10 nuts and an apple

Dinner: BBQ Steak with salad

The Saturday dinner is a choice and is designed to be the night you let your hair down a little! Last Saturday we actually cooked pork chops and included the crackling (I know living on the wild side). The reason behind this is so that your body doesn't get used to eating the same style all the time! When I lost my 40kg this is something I would do, eat good all week and then go wild on the weekend, it pretty much tricks the body, however you still need to be a little sensible and don't go too overboard! 

If you want any more info just drop me a line under comments! 

Power Protein Treats!

I have been looking for some high protein treats that I can eat that satisfy my sweet tooth and have stumbled across this great recipe from Body Science! I have started using the product Hydro Burn as a protein shake and have also found some great recipes that I can add it to. This is one is Chocolate Protein Balls:

500g dates
1 cup of water
200g LSA (Linseed, sunflower and almond mill)
3 scoops hydroxyburn chocolate protein powder
150g desiccated coconut
2 tablespoons cocoa powder
2 tablespoons tahini

Boil the dates in the 1 cup of water until soft and water is evaporated. Leave to cool.

In a bowl combine the LSA, hydroxyburn, coco powder, tahini and the dates. Combine all these ingredients well. Shape into walnut size balls and roll in the coconut then place in a container and leave to chill in the fridge until firm.

A good little something to eat when feeling a little hungry between meals, and great for afternoon hunger pang as the protein makes you feel fuller and you still get the sweet taste that we always seem to want!

Cajun Chicken Caesar

Well we have been following a better eating plan for the last week, my thing is getting ready for summer!!!!! So I tried a new recipe and I am hoping it is going to be good!

1 baby cos
300g chicken breast, thin sliced
1 tbs Cajun spice
4 slices the small bacon
2 eggs, poached
20g shaved parmesan
4 fresh basil leaves
2 slices sour dough

DRESSING

Zest and juice from 1 oragne
125m thick no fat natural yoghurt
black pepper

Make the dressing 1st combine all ingredients

Coat the chicken in the cajun spice then cook in a  non stick frypan. Cook the bacon until crisp.

Shred the lettuce leaves and divide between 2 dishes, add the chicken, bacon and parmesan  cheeses. Place the poached egg on top and add the sour dough (that has been slightly toasted). Add a little of the dressing. And Yummo!

Calories 365g
Protein 47g
Fat 17g
Carbs 8g

Oh and by the way the eating regime is eat high protein and low carb's with the idea of eating small meals 6 times a day. I will post the eating plan we are following soon!