Monday Weigh In Weeks #6 & #7

Hey Everyone-

I had taken a small break from writing on here and figured I better get back into it and post my last few weigh in results.  Over my birthday celebration I managed to gain about 3.5 pounds and then lost 1.5 a few days later.  I ate an extremely high sodium restaurant meal and the results were not good.  So, my 6-week weight was 145.  But I got back into my routine and this morning I weighed in for week 7 at 143.5.  I'm down about 7 pounds and am feeling good.  I really need to focus on tracking my calories and getting in my workouts.  My goal is to burn 500 calories per day, 5 days a week through exercise.  Most days I do two workouts, since I am teaching 4 classes per week right now, so I can usually reach this goal.  I am also cycling my carbs.   I have 1 high carb day, 3 low carb days and 3 moderate carb days.  I'm hoping this will keep my metabolism burning strong and always guessing.

Tennille

Green Smoothie Recipe

Valentine's Day and my birthday were so much fun!  But after chocolates, eating the most awesome burrito, a quick frozen pizza, etc.... I feel like I need to get back in the swing of things.  I'm starting off my morning with a green smoothie:

1 cup water
1 cup cold green tea
1/2 cup almond milk
1/2 banana
2 scoops vanilla protein powder
1 large handful fresh baby spinach
1 Tbsp Chia Seeds
1/2 Tbsp Maca powder

I will drink 1/2 of this on my way to teach class this morning and the other half as my post workout drink!  It provides tons of energy, good carbs and lots of protein to help my muscles recover. 

Monday Weigh In #5

Good Morning!  I almost forgot to post my week 5 weigh in.  I'm down 1 lb. to 143.5.  Things are going pretty slow as far as weight loss but I know that 1 lb. a week is the healthiest way to do it.  And it will be so much easier to keep the weight off in the long run.

Happy Valentine's Day!

Chocolate Chip Muffins

Here they are...awesome Chocolate Chip Muffins, as a bonus they come free of extra calories, fat, sugar and GUILT!!!  And the best part about making these was that Maguire helped me.  He did such a great job putting all the paper liners in and filling each one with the batter.  If you don't already know this awesome trick...an ice cream scoop makes the perfect size muffin and is the easiest batter scooper ever!  Even a 2 year old can do it.

Here's the recipe (with a few of my tweaks because I can't stand to follow a recipe exactly):

Chocolate Chip Muffins

1 cup applesauce
1 tsp Canola Oil
1/2 cup Turbinado Sugar (I used 1/4 Agave and 1/4 honey) you could use Sucanat or Xylitol
1 tsp vanilla extract
1/4 tsp almond extract
3/4 cup oat flour (I take dry oatmeal and grind it in my food processor)
1/3 cup cocoa
2 tsp baking powder
1/2 tsp baking soda
1/2 tsp sea salt
1/8 tsp cinnamon
1/2 cup dairy and gluten free chocolate chips (I used a 72% dark chocolate bar chopped up)
**I added a scoop of chocolate protein powder

Combine wet ingredients in your mixer.  Combine dry ingredients in a seperate bowl.  Add dry ingredients to wet ingredients.  Fill muffin tins and bake at 350 degrees for approximately 20 min.  This will make 8 muffins.  I doubled the recipe and they turned out great.

The stats for these using Turbinado sugar, dairy and gluten free chocolate chips and no protein powder are:
156 Calories / 2 Protein / 30 Carbohydrates / 5 Fat per muffin

One tip that I have learned with clean muffins and breads made with applesauce is that they only stay fresh for about 2 days.  These will freeze really well.  Just bring one out, let it thaw and enjoy!

Totally Random Thoughts

Hello All-

Over the past few weeks I have been thinking of all these ideas that I could write on the blog.  Well, it turns out that I am much busier than I think I am and never seem to find the time.  So, I have decided to share just a few things that have crossed my mind over the last month.

-Getting healthy feels awesome!  In 4 short weeks I have lost 6 lbs. but more importantly have gained back my self confidence, a feeling of control and a new lease on life.  I can see myself with more energy, a smile on my face and a spring in my step.

-Counting calories and keeping a food journal can be daunting but right now it's my secret to success.  I have underestimated my calorie intake and overestimated my calorie burn.  I highly recommend this for someone on a weight loss journey.  At least for a few month until you can recognize sensible portion sizes and correctly identify calorie/protein/carb/fat amounts.

-Here is a picture of the pants in my closet that I cannot wear right now.  My goal is to fit back into them by April 2, 2012.  Hopefully the next picture will be of the pants that are too big for me!

-Do you have someone in your life that may be a negative influence on you?  This could be a co-worker or friend.  Do you sometimes feel that everytime you talk to that person they only have negative thoughts to share with you.  Or maybe you just never know if they are going to be "in a mood".  It may be time to end that friendship.  Surrounding yourself with like-minded, positive and especially supportive people can do wonders for your own mood and success at a healthy lifestyle.

-Placing exercise equipment in front of the TV is like a magnet for little kids.  I set my BOSU in the living room the other day (becasue I had the best of intentions to actually work out at home) and the kids are constantly on it.  Maddie watched a 2 hour movie and never stopped bouncing.  Anyone that has used a BOSU knows that that is quite the workout.  In my bedroom I have a portable ballet barre set up and Maddie loves to workout on it while watching TV.   I'm able to write this post right now because Maguire is watching Toy Story and bouncing away on the BOSU!

-Hummus, salsa and hot sauce have become my new favortie condiments.  Get rid of the ketchup, ranch dressing, etc... made with high fructose corn syrup.  I just read an article that said food companies put an ingredient in ranch dressing that is also used in paint to make it appear whiter! 

-Which brings me to my next point....be an informed consumer.  Take a few minutes each day to research the foods that you are eating.  Can you identify the pink slime in your McDonalds hamburger?  I just read that the FDA allows maggots in canned mushrooms.  I used to open a can, drain them and eat the entire can...why would I ever think there would be maggot parts in it.  Fresh, organic is best, incorporate it whenever possible.

-I have a pretty strong love affair with pumpkin.  One of my favorite things being a Spiced Pumpkin Latte.  Oh, they are so yummy...and so fattening...and so expensive.  Until now...I have found an amazing recipe that I hope you'll like too:

1/2 cup Almond milk
2 Tbsp pumpkin puree
Pumpkin Pie Spice (as much as you like)
Sweetner such as Honey, Stevia or Agave
Coffee

Stir together the milk, pumpkin, sweetner and spices.  Heat on the stove or in the microwave.  Add coffee and enjoy.  These come in around 100 calories depending on the sweetner that you use.

Wow, I feel like I just got a lot accomplished.  Now I'm off for some kitchen therapy.  I just came across a clean Chocolate Muffin recipe that I'm dying to try.  I'll let you know how they are!

Tennille

Monday Weigh In #4

I had a pretty great week and lost 1.5 lbs.  I weighed in this morning at 144.5.  I have lost 6 lbs. so far and I feel awesome.  My workouts are finally coming together and I think I have a good handle on my diet.  I'm looking forward to teaching 4 weeks of Fit Barre starting tomorrow morning.  I am finally back to running after a 6 month hiatus.  I can barely do 3 miles but I know it will take some time.  I forgot how much I love the me time when I'm out pounding the pavement at the crack of dawn!

Daily Diet 1.31.2012

Here's a sample of what my daily meals look like.  I'm eating about 1,800 calories per day.  I am following a 40/40/20 Protein/carb/fat ratio.  This calculates into 180 grams of protein, 180 grams of carbohydrates and 40 grams of fat per day.  I eat many small meals per day as you will see.  Usually between 8-10.

Preworkout 5:30 a.m.:
  Whey Protein Shake  130cal / 24P / 4C / 1.5F

Postworkout 7:00 a.m.:
  Whey Protein Shake 130 cal / 24P / 4C / 1.5F

Breakfast 8:00 a.m.:
  Oatmeal 1/2 cup dry (not sure what the cooked volume is) 150 cal / 5P / 27C / 2.5F
  Egg w/yoke  (1)  70 cal / 6P / 1C / 4.5F
  Egg white (2)  34 cal / 7P / .6C / 0F

Snack 10:45 a.m.:
  Apple  5oz. 80 cal / 0P / 21C / 0.5F
  Carrot  3oz. 35 cal / 1P / 9C / 0F
  Peanut butter (natural) 1 Tbsp 100 cal / 3.5P / 3C / 8F

Workout from 12:00-12:45

Lunch 1:00
  Tilapia  4 oz. 100 cal / 20P / 0C / 2F
  Sweet Potato  4 oz.  103 cal / 2.3P / 23.6C / .2F

Snacks 2:00, 4:30, 5:30
  Grapefruit  1 med. 102 cal / 2.4P / 22C / .4F
  Homemade Protein bar  1/2  115 cal / 7.5P / 10.5C / 5F
  Almonds, Pretzel  43 cal / .9P / 4.1C / 2.6F

Dinner 6:00
  White bean chicken chili  1 cup 248 cal / 22P / 24C / 5F
  Chicken Breast  4 oz. 160 cal / 21P / 0C / 4.5F

Dessert 6:30
  Paleo Chocolate Coconut Bar  99 cal / 1.3P / 3.9C / 9.8F

Bedtime Shake 8:30
  Casein Protein Shake 1.5 scoops 180 cal / 36P / 4.5C / 1.5F
  Blueberries 1/2 cup 45 cal / .5P / 10.5C / 0F

Totals:  1794 Calories   160.4 Protein   168.7 Carbs  48 Fat
Goal:    1800                 180                  180               40

This is my first week tracking where I'm at and it's working great.  I'm finding it hard to get in enough protein.  I have fallen short everyday this week.  I've also been over on my fat everyday.  I'm thinking of changing my percentages to 40/35/25 next week and see how I do.  I think I'm missing essential fats and could use less carbohydrates.

Let me know if you have any questions.  I'm trying to create a link and get some of the recipes posted.  Hopefully I can figure that out soon.

Happy and Healthy eating!

Tennille