Meal Planning

Exercise, Meal Planning, Shameless Self-promotion

2 MONTH SHRED CHALLENGE: WEEK 1 COMPLETE

Just a quick update (full results here): Well, after one week I don't expect to see much of a change, so here's a quick summary.

I followed my workout plan down to a tee, and did 3x5Km runs on Monday, Wednesday and Friday. Friday, you’ll notice, is also leg day for me… causing the run to be a little on the slow side (poor hammys!).

At mealtime I did fairly well too – adjusted to the side-plate portion size and tried to avoid just piling high instead. This needs work haha. Luckily much of my meals have been veg and chicken so I don't feel so bad. Here's another example: shallot, mushroom, and herb scrambled eggs with tomato and avocado. So good.

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Saturday Cheats: glass of Red, and mom’s Rhubarb pie. Def worth it!

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Adjustments: I don’t think I felt anything need fine tuning quite yet. I may not run on Friday’s and shift the days to Tuesday, Thursday, and Sunday… it’s really awkward to run right after a leg workout!

Results: I’m not expecting any real results photos-wise, but my weight did drop. This is NOT a typical drop, likely due to me cramming as much dirty food in my face as I could right before I embarked on this journey!

Starting Weight: 176.2lbs

Week end: 171.8lbs

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Meal Planning

Healthy Movie-Night Snack Options?

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I'm looking for some feedback here people! I love going to the movies, but mostly for the popcorn and loads of Bulk Barn items I sneak in. I'm going to see This is the End tonight, and I'm trying to come up with something to pretty clean to snack on. What do you bring?

So far I've come up with: Fruit Salad, Almonds, Veg + yogurt dip

If this sounds risky to bring in, they're pretty easy-going at the theatre I go to. Note to self: must remind female friend to bring large purse...

While trying to come up with the dip recipe on one of my favourite food sites TheKitchn, I also came across these Roasted Chickpea recipes. I really wish I had more time tonight to make these before I go. Next time, next time....

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Oh, and why is TheKitchn one of my favourites? This is why...

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That's right, a 7-Layer cake composed of brownie, chocolate chip cookie, marshmallow fluff, cheesecake, graham cracker and chocolate frosting. We made this for Christmas Dinner Last year. (Recipe: http://www.thekitchn.com/over-the-top-dessert-7-layer-smores-cake-179471)

Exercise, Meal Planning, Shameless Self-promotion

My 2 Month Shred Challenge

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So recently I decided to start a 2 month shred challenge for myself, to try and cut down some of the extra weight I’ve put on this spring. I tend to… how you say…. “eat like an asshole” when I decide to have dirty cheat meals, and then these easily turn into “cheat weekends”. Recently I've had a lot going on so these have been pretty abundant. Last November I did a 6-week challenge, and my reward was our family Christmas trip to Mexico. That challenge was really effective, I cut down to 158lbs with some great definition - I was really pumped with the results. I didn’t really take any photos for that challenge, as it’s somewhat out of my comfort zone. Also, our travel agency unfortunately cancelled the trip via email on Boxing Day (Canadians - never book with Nolitours!!), so I didn’t feel any satisfaction for of it. This time I’ll be posting weekly “selfies” to showcase the results I’m seeing. If you follow me on Instagram, you know I’ve come out of my shell a bit with the photos.

The Rules:

-          Generally a low carb, low sugar diet. On run days I’ll have a higher carb intake (usually through oats and fruit) -          Nothing with added sugars (this includes dried crans and sweet rice cakes) -          No breads, pasta, rice -          Snacks: fruit on run days only, vegetables otherwise -          3 runs per week -          6 workouts per week -          Meals on side plates only -          No alcohol -          No snacking on almonds as I get out hand with these. I’ll use them as part of meals only. -          Any cheating will be fessed up to

Workout Plan:

I've just begun a new workout routine utilizing my TrainRite logbook. Love this thing; I never have to think about what I have to workout each day – I did all the pre-planning. I actually began this regimen a while back, but due to a neck injury and illness I never got into the full swing of it. Now that I’m 100%, I’ll use it for the entire 62 days. 6 days a week and one rest day. Here’s the breakdown:

Sunday: Rest Day Monday: Lats/Bis Tuesday: Legs/Core Wednesday: Chest/Tris Thursday: Various*/Core Friday: Legs/Shoulders Saturday: Back/Core * “Various” refers to exercises that use a multiple muscle groups, or muscles I couldn’t classify with the other days

Cardio: 3 runs per week – Tuesday, Thursday and Sunday (generally quick 5km runs)

Supplements: -          Protein shake immediately before and after workouts -          5grams Creatine on workout days (taken with the aforementioned protein) -          10grams BCAAs, daily -          Daily men’s multi vitamin -          Daily fish oil

Exceptions: -          1 Cheat item per week (NOT a whole meal) -          1 alcoholic drink per week *I’ll adjust any of these that I deem effective or not as I go.

Keeping Track: Call me lazy, but I’ve found that the best way for me to track my results are weight and photos. A lot of people do measurements, but I don’t really think it’s necessary for me. Does anyone else have a method they’ve used before?

So here we go! Today is Day 1 of my challenge. This time I have a trip booked Aug 11th, which gives me 62 days. The last challenge I did was extremely strict, this time I’m going to give myself a few rewards along the way.

If you have any comments or suggestions I’d love to hear them! I’ll keep track of my progress here, but I’ll also post weekly updates.

Thanks for tuning in!

Day 1: Monday, June 10, 2013

Weight: 176.2lbs

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Meal Planning

Base Recipe for LowCarb Protein Pancakes

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Hey all! I just posted a new recipe for super clean protein pancakes

I have these on the weekend usually when I want to spend some time in the kitchen with a coffee. It really doesn't take that long, so they can actually be made during the week.

Now I know everybody has their own version of protein pancakes. I came across this one about a year ago and I've stuck with it. The reason being that it's really clean. Some recipes get carried away with oats, "clean" flours, even sweeteners... but I like it simple. I know exactly what's in these and they leave me satisfied. They sometimes turn out a crepe-like texture which I love too.

Consider this recipe a base - and add your own extras. Apples and cinnamon?  Pumpkin puree? Go for it!

What are your favourites?

Meal Planning

Finally: FETA, BRUSSEL SPROUT, AND CARAWAY SEED CASSAROLE

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photo 9 Long overdue!

Admittedly, I did not read the entire recipe before grocery shopping… and decided to substitute brussel sprouts for the cabbage. So, I didn’t realize I was supposed to be wrapping the stuffing in cabbage leaves. I just steamed 4 brussel sprouts and halved them, and then layered the rest, placing the brussel sprouts on top as a kind of visual garnish. Lessons learned.

Delicious nonetheless. This was devoured! I made some other intentional substitutions to the original recipe too.

Find my version HERE

Thanks to Poppy’s Patisserie for the recipe!

Don't forget to check out my fitness logbooks!

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Meal Planning

Lunch this week: healthy, hearty Turkey Chili

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Nothing like homemade turkey chili on a rainy day!

After a beautiful Sunday morning long run, I made my way to my favorite local grocers: Fiesta Farms (post to come!) and St. Lawrence Market to grab ingredients for my chili!

I try to do prep cooking on Sundays so I can save time during my busy week!

Want this recipe? Go to the "food!" section of this site, or here!

 

Meal Planning

Baked Almond Feta, Almond Feta and Caraway Baked Cabbage Parcels and The Best Pasta Bake

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Had to share this one - it looks so good. Poppy's entries are also a little more elaborate than mine... Baked Almond Feta, Almond Feta and Caraway Baked Cabbage Parcels and The Best Pasta Bake.

Meal Planning

Meal planning for tomorrow: savoury cottage cheese

Meal planning for tomorrow: savoury cottage cheese I have cottage cheese for breakfast most mornings after the gym. It's quick to prepare, I personally love the taste and it's a great protein. It'll easily keep me full until lunch. My standby combo is cottage cheese and fruit... and I was really surprised to find out that most people eat it as a savoury dish, and even cringe when I mention anything sweet with it! Anyways, I had to try the savoury version and I've kept this extremely quick version in my rotation about once a week. Anyone else have an old standby for cottage cheese?

As always I'll post the recipe under my "food!" section, but this one's so short I'll also post it below:

*single serving

Ingredients

1/2 cup cottage cheese 1 tablespoons yellow onion, chopped 1/4 cup chopped red and yellow peppers 1/4 cup grape tomatoes, quartered salt and pepper

Directions

mix all ingredients together dash of salt and pepper to taste

Meal Planning

My favourite breakfast on run days - Overnight Oats

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My favourite breakfast on run days - Overnight Oats Here's a quick breakfast I have about 3 times a week: Overnight oats! I'll post the recipe under the "food!" section of my blog, but it's comprised of: oats, protein powder (Cellucor's Peanut Butter Marshmallow is my personal favourite), chia seeds, ground flax, almond milk and banana.