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Post by TaQuilla on Jan 4, 2007 12:46:28 GMT -5
I have that recipe, too. I printed it off a while back, but have been scared to try it. It looked pretty bland. I'll have to think of something, because my husband loves having them in his cooler that I pack full of stuff for him to eat. He likes to have only one thing that has to be warmed up, and then two or three quick things that he can eat on the run. He works construction, so he has to leave the site to go warm up his food every time. It's not a problem, because he's the boss, and can do that, but it's just annoying to him to have to stop what he's doing and find a convenience store, sometimes in the middle of nowhere. I keep telling him that I'm going to try to find a recipe, so that we can save money, because he buys those cliff bars (I like those too), and the new "oh yeah" bars, and I don't know if I can find a recipe to compete with those. But they get expensive after a while.
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Post by fit4him on Jan 4, 2007 17:54:33 GMT -5
Ok, I just had a protein shake (or 1/2 of one b/c it was making me queasy) for my afternoon snack and I was wondering if you had any idea why it made me sick to my stomach? I made it w/cc, pp, unsweetened cocoa, and half of a banana...It tasted ok, it just made me feel sick to my stomach and I still feel a little naseaus (it's been about 30 mins) Could it be too much protein for my stomach to handle?
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Post by fit4him on Jan 5, 2007 0:20:46 GMT -5
Here's today:
Breakfast: banana 1/2 cinn raisin bagel w/natty peanut butter
Snack: cheese cubes rf wheat thins w/hummus
Lunch: turkey burger w/one slice turkey bacon and rf swiss cheese 1 cup veggies
Snack: 1/2 protein shake
Dinner: chicken salad sandwich soy crisps yogurt
Workout: Chest/Abs Cardio: 30 mins technogym
pw snack: cottage cheese pudding
Macro's:
Total cals: 2008 Fat: 70; cals: 626 Sat: 17; cals: 153 Poly: 10; cals: 91 Mono: 7; cals: 66 Carbs: 183; cals: 630 Fiber: 25 Protein: 162; cals: 648
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Post by fit4him on Jan 5, 2007 14:16:31 GMT -5
Help! Worrying about how much protein I'm eating while trying to keep my diet under 2000 calories is really stressing me out.....I've been trying to make things w/protein powder in order to do this and most of the time it doesn't come out tasting good, which makes me not want to eat (or drink) it....Just wondering if anyone had any tips on how to get more protein in just my regular diet w/out shooting my cals sky high...Last year seemed so much simpler w/just eating right and exercising....this is really a frustrating thing for me, b/c ultimately I just want to be fit and healthy for God! Any tips are appreciated
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Post by TaQuilla on Jan 5, 2007 17:24:48 GMT -5
I hear you. I can definitely understand it being hard to get in that much protein, because I eat the same amount of cals as you do, and I don't get nearly that much protein (usually around 120-130). But there are plenty of ways to get in extra protein w/o feeling like you're eating like a hog, but it may up your cals a bit. I know that right now it seems like 2000+ cals are too much, but it really is essential to your weight loss. Right now, you feel like 2000 is just maintenance, but remember that you plateaued way before you upped your cals. Because you ate under your "true" maintenance level for so long, your body adapted. For weight loss you should usually be eating at about BW x 12, although it can vary. But since you ate below maintenance level for a while, your body may need a week or two to reset its metabolism to the new amount of "true" maintenance calories, before it kick-starts the losing process again. So don't give up on eating more just because the scale didn't move right away. Your body is still putting itself through "starvation mode" when you eat because it's scared that you're not going to give it proper calories that it needs to run off of. When you prove to your body that you are not starving, and that there is more food on the way, then it will begin to let go of the extra fat that it was storing away, and thus the fat loss begins, again . I have one to two shakes per day (depending on how busy I am) but I prefer whole food sources for my protein too. But, I'm a realist and I like to also eat "real" foods, not some of the unrealistic "bodybuilder" type foods that are sometimes recommended on o2. I live a real life, and I have a real family to take care of, and quite frankly, some of the recipes are for the more hard core lifters (think back to Rocky and the eggs in a glass, or those protein bars you made, the protein pancakes that I tried, etc) and are just not worth it. I don't like when I have to plug my nose to eat/drink something, because that will just make me want to binge in the end. I want my eating to stay consistent for the rest of my life. So I find ways to make the things that my family and I enjoy, but that fit into my healthy lifestyle, and I improve the things that didn't quite fit our lifestyle, so that we can still enjoy them. So you will see things on my journal, that don't appear healthy, but trust that they are as clean as humanly possible. I make (literally) everything from scratch (down to the ketchup and mayo). So any suggestions that you receive from me will portray those principles. So to get more protein in, and still stay at around 2000-2400 cals, first figure out the total amt of protein you want to take in per day, and divide it by the # of meals you eat per day. That's how much protein you need at each meal. I try to take in 20-25g protein at each meal, for 5-6 meals per day, that puts me at 120g each day. Try adding more nuts to your diet. Nuts give you about 8g protein per 1/4 cup, and fiber to boot. Try almonds, walnuts, cashews, sunflower seeds, peanuts (as long as they're all unsalted). How much protein does your pp have in it? Mine gives 50g per serving, but the serving size is 2 scoops, so I only use one scoop per shake. But, I also make my shakes w/milk, or yogurt for more protein. What kind of yogurt do you use? If you haven't already, try Greek yogurt, it has more protein than regular, and its creamier and thicker. Buy the plain Greek yogurt, and use it as sour cream on your baked potato, or burrito, and you have an excuse to pile it on. What about oat bran, have you tried it? I bought some today to try, since the texture looks more like the hot cereals that I do like (such as cream of wheat, farina, malt-o-meal, etc). So I'll let you know how that works out. But it has 8g of protein per (1/3 cup dry) serving, and if you make it with milk, that adds another 4.5 grams, plus tons of fiber. If you can find that cereal that I buy, it's great for protein. The serving size is only a 1/2 cup and it has 15g protein! That is a very small serving, and only 150 calories or so. So, if you ate 1 cup of the cereal, and 1 cup of milk w/it, you'd get 38g protein and only 300 calories! I buy it at Trader Joe's, but I know that have it at many other grocery/natural food stores. Here's what it looks like www.backtonaturefoods.com/products_1.aspx , and trust me it tastes good. If you like Kashi go lean crunch, you'll like this. Try to have a little bit of meat at each meal, just make it less for snack time. Like a half serving of tuna w/ your cheese and cracker snacks. Or a 2 oz pc of grilled chicken w/ a small salad for a snack. Or, a piece or two of nitrate free, uncured Turkey bacon (again I get it from trader joes), this kind has 80% less fat and half the sodium of regular turkey bacon. Stick w/whole wheat products, they have much more protein, and fiber than the kinds that just say "wheat" or "multi-grain" (unless you're making it yourself like I do ) A good wheat bread will give you 4-5g protein per slice, pair that with some low fat/sodium meat and rf cheese for a sandwich, and you've got 30-40+ g protein. Ummmm....let me come up w/some more ideas.... Your protein intake really does look good, it will be hard to increase it w/o increasing overall cals. But just remember, your body has to work twice as hard to digest protein so this will increase your metabolism as well. Remember, your metabolism has reached its max, eating more may be your only way to get back on track. You may even appear to gain a pound or two at first, but when your metab. resets, you'll start to lose again. If you don't do it know, then the only way to keep losing (as your body constantly readjusts to the lowering of cals) will be to decrease your cals so low that you won't be able to stick w/it. It's just like doing too much cardio, eventually your body adapts, and the only way to continue to lose weight is then to keep increasing your cardio until you're doing it for hours each day. Hope all of that made sense.
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Post by fit4him on Jan 5, 2007 23:16:19 GMT -5
Yes, it did! Thank you so much! I've been beginning to re-evaluate my "menu" and thinking of ways that I can tweak my snacks to have more protein...I just thought of something to replace my morning snack...(sorry, I think things through way too much sometimes...LOL) Care to share some of your recipes w/me? your protein pancakes and shakes? I will get some of that greek yogurt...My problem is I work in a grocery store and sometimes I can be just plain lazy and not want to go anywhere to get groceries...lol It's so easy to just pick up what i need after i get off of work....I'll keep you posted on how things are going....Our bodies are such complicated things! It's crazy!
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Post by fit4him on Jan 5, 2007 23:35:46 GMT -5
Breakfast: egg white omelete w/rf cheese and salsa 2 slices whole wheat toast w/light butter banana
Snack: cheese cubes rf wheat thins w/hummus
Lunch: mixed greens salad w/avocado LC chicken lasagna ww dinner roll
Snack: 1 cup nonfat yogurt w/strawberries
Dinner: tuna salad sandwich w/rf cheese soy crisps
Workout: Cardio: 30 mins stairclimber (the big, revolving steps one....LOVE IT) 5 min cooldown on treadmill
pw snack: cottage cheese pudding (this time i mixed in 1/2 scoop pp...still put in the pudding mix tho to make it sweet)
Macro's:
Total cals: 2097 Fat: 68; cals: 612 Sat: 18; cals: 161 poly: 7; cals: 59 mono: 11; cals:99 Carbs: 214; cals: 741 Fiber: 29 Protein: 162; cals: 650
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Post by TaQuilla on Jan 6, 2007 0:26:31 GMT -5
How convenient to work in the grocery store! Sure, I'll post some of my recipes over in the recipes section. My pancakes only have 9g protein per pancake vs. the one on O2 is said to have 14g. The only problem w/that is that its supposed to make 4 pancakes, but when I tried it, I got double that amount. So I'd be eating pancakes forever just to get my protein in. The recipe that I use can be tweaked of course for more protein, like using blended cc instead of yogurt, by using a higher protein yogurt, or adding a scoop of protein powder, and removing an equal amt of flour, any of these will give you about 11 grams per pancake. Or you can add walnuts/pecans to the batter for more fiber and protein (although it will up your fat intake - good fats though). Pair that with some scrambled egg whites, and you've got yourself a hearty, protein filled breakfast.
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Post by TaQuilla on Jan 6, 2007 10:03:32 GMT -5
I also forgot to say in my earlier post...Don't let the amount of protein stress you out. Because you are trying to lose weight, if you can at least hit 1g protein per "goal" body weight, you should still be fine. So just continue to shoot for 200g, but if you fall any where between that and 150g, don't be too hard on yourself. You goal protein amount will decrease as you lose weight anyway.
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Post by fit4him on Jan 6, 2007 10:37:31 GMT -5
Thanks for the great advice and recipes! I really do appreciate it. Now I'm thinking, so this is why God led me to this site.....cuz i'd be prone to giving up when things got to difficult. One of my pharmacists (I work in a pharmacy as a technician) was telling me yesterday that losing lots of weight when you've been big your whole life can make you irritable. I've been really irritable lately and it seemed to gradually progress and I couldn't figure out why...Well, yesterday we got to talking (I didn't even ask her) and she asked me how much weight I had lost. She said "that's why you've been so irritable lately" She explained it more but not throughly b/c it was close to time for me to get off work, but I'm going to make her finish next week. She's a great pharmacist and very knowledgeable in psychological matters (she's board certified in psychiatrict pharmacology, if that means anything to you...lol) but anyway, I'm glad God's helping me out b/c if i didn't have all this information, I'd probably give up...
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Post by fit4him on Jan 6, 2007 14:53:07 GMT -5
I've also came to the realization (this came to me while I was working out this morning) that I have to love and accept myself right now as I am, otherwise this isn't going to work. And that as long as I'm striving to be healthy, it doesn't matter what size I am. So, for myself, I need to understand that even if i was to never lose another pound or inch or gain another pound of muscle that I need to still continue to take care of myself by eating right and exercising b/c that's what God wants from me. I hope that makes sense, it made complete sense in my head but that doesn't mean anything...lol So....here's my eating so far today: Breakfast: banana italian apple breakfast (1 serving, recipe from o2 website. very good, would be better w/some sf syrup or applesauce on top) Workout: Shoulders/Biceps Cardio: 30 mins eliptical pw snack: protein shake (I finally made one that I like! I think i'm going to have to just sweeten them up w/pudding mix or cocoa b/c the protein powder is just not sweet enough for me.) That's it so far, got a late start today
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Post by fit4him on Jan 7, 2007 10:06:32 GMT -5
Here's the rest of yesterday: Lunch: turkey burker on one slice of bread w/avocado, turkey bacon and rf swiss cheese 1 cup veggies Dinner: Chicken fajita wrap rice w/black beans baked lays and salsa Snack: 1 cup yogurt w/blueberries handful of nuts Macro's: Total cals: 2025 Fat: 61; cals: 553 Sat: 13; cals: 121 Poly: 10; cals 88 Mono: 20; cals:177 Carbs: 211; cals: 717 Fiber: 32 Protein: 160; cals: 642 (woohoo! go me! lol)
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Post by fit4him on Jan 7, 2007 23:01:39 GMT -5
Here's today:
Breakfast: banana other half of italian apple brkfst
Snack: Kashi Mix (this is a mix that I made of mixed nuts, raisins, and kashi go lean crunch)
Lunch: chicken breast ( about 4 oz.) topped w/spinach, cheese, and onion 1/2 sweet potato 2 dinner rolls (we ate @ a tex mex place down here called sante fe, they have great sweet potatoes!)
Workout: Legs; no cardio (Legs always kick my butt so I never plan to do cardio on leg day)
pw meal: the other half of my lunch; 4 oz chicken 1/2 sweet potato dinner roll small salad w/rf ranch dressing
Snack: protein shake (made this one w/yogurt, didn't come out as good as the one yesterday but still tolerable)
Macro's: Total cals: 2190 Fat: 73; cals: 656 Sat: 23; cals: 207 Poly: 10; cals: 90 Mono: 16; cals: 141 Carbs: 199; cals: 715 Fiber: 20 Protein: 172; cals: 687
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Post by fit4him on Jan 7, 2007 23:06:18 GMT -5
I'm going to start something new this week. I want to post my goal workout plan for the week in advance so that I can be held accountable to going to the gym and doing what I told myself (and you all) that I was going to do for the week. So...here's what I have planned for this week:
Monday: Shoulders/Abs Cardio
Tuesday: Back/Biceps No cardio
Wendsday: Cardio; HIIT
Thursday: Chest/Triceps Cardio
Friday: Cardio; HIIT
Saturday: Rest
Sunday: Legs No cardio
There's the plan! (I'm a big time planner...lol) We'll see how this goes, last week I did it in my journal and it worked out pretty well.
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Post by TaQuilla on Jan 8, 2007 8:32:43 GMT -5
I'm a planner, too drives my family crazy, because my husband is spontaneous. Guess it's God's way of equalling us out, lol. I plan my workouts each week, too, down to exactly what exercises I'm doing each day. I also keep track of how much weight I lift each week, so that I'm constantly challenging myself. Your macro's look good, nice to see that you haven't dropped below 2000, because it ultimately would have become counter productive. Trust me, I had to reset my metab. w/higher cals to , so I know it can be frustrating at first. But I'm glad I did, because I am not so restricted in the things that I eat anymore because my metabolism was reset to such a high amount of calories, I feel satisfied all day. I originally lost the first half of my weight ranging 1300-1500 calories, big mistake! I hit a plateau, because my metabolism just reset my maintenance cals to 1500, so it was really hard to lose weight unless I dropped the cals even more. Well, I did my research and realized that eating more, not less, was the only way to go. It only took a couple weeks, at the most, till I was losing weight eating 300-500 cals more than I had been previously. Now, I have to eat 2250 just to maintain, anything less and I lose rapidly. And I'm much shorter than you are.
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