NEW YEARS RESOLUTION WEIGHT LOSS THREAD 2012

[Jeffm]

Belle once you learn it, it will be old hat fast and when you go buy stuff you can sort through what you need and not need pretty quickly.

[bossbunny]

Originally Posted by CFD

Buffalo are not yard ornaments, what they leave behind are lawn ornaments

Well my neighbors is. We have a few yard ornaments that are long horns... They are cute too. Thats the thing about living in the country... Get attached to our food. I just wont eat my cows... This girl can't give up steak.

[BowtieBelle]

Originally Posted by badgebunny

I just wont eat my cows... This girl can't give up steak.

[CFD]

Originally Posted by BowtieBelle

Thank you! All this stuff was seriously starting to scare me

It seems scary when you explain it by writing it down but if I was there with you in your kitchen it would be simple.

I will be explaing these recipies so it will help you understand the numbers that we throw around (40/40/20 etc.)

I know you don't have much time to cook but if you spend a little time 1-2 times a week we can cover you most of the time.

One thing you really should do is get some protein powder, many recipies easily provide the carbs needed but the protein is more difficult, with protein powder it is simple. Almost any supermarket or chain drug store carry it in the vitamin section. Most places will carry EAS which is fairly decent and not to pricey.

Here is a recipie for muffins. Normally I would say never eat muffins, they are super high in cals and carbs but these are quite different. If you take the time to make them you can freeze them and nuke one when you want it or they defrost on there own fairly quickly.

If you recall the instructions I gave for making breakfast, choose one starchy carb ,one simple carb and a protein source you willsee that it is in this recipie IF you use the protein powder otherwise it will not be balanced.

APPLE CINNAMON MUFFINS
Makes 2 Serving (4 Muffins)
Ingredients
 3/4 cup Oatmeal
 1/4 cup of Oat Bran
 1 tbsp of Whole Wheat Flour
 6 Egg Whites
 1/2 scoop (15g) of Vanilla Prograde Protein Powder
 1/4 teaspoon of Baking Soda
 1/2 teaspoon of Stevia
 1 diced Apple
 2 Tbsp of Unsweetened Apple Sauce
 1/2 teaspoon of Cinnamon
 1/2 teaspoon of Vanilla Extracts
Directions
1. In a blender, mix all the ingredients (except for the diced apple). Blend until
the mix gets thick.
2. Add the diced apple and stir (with a spoon or a spatula)
3. Poor the mix into a muffin cooking pan, and cook at 350 degrees F. until
cooked (About 30 minutes).
Nutritional Facts
(Per Serving - 2 Muffins)
 Calories: 327
 Protein: 34g
 Carbohydrates: 41g
 Fat: 3g

When I make this I keep it a little simpler bu using 1 cuo oatmeal and eliminating the stivea and wheat flower

This is important and will help explain the numbers
If you add the grams of carbs,protein and fat it equals
78g,
41g carbs = 52%
34g protein = 44%
3g fat = 4%

We have been using 50/40/20 and 40/40/20 percentages, see how close they are.

On a side note, usually when preparing foods like this the fat content will be low, or should be, this way you can make up the difference with "healthy fats" like the ones in the list I posted.

When preparing foods the numbers will not be exact per meal but should be close, as long as the totals for the day are close everything is good.

Also notice the protein powder is about 15g, without it the ratio's would be way off, that's why it is so useful.

I hope I'm not over comlicating this for you but once you get the hang of it it will be so easy.

More recipies to come including some super fast simple breakfast ones for you

[BowtieBelle]

My boss suggested syntha-6 shakes for breakfast and/or lunch?

[CFD]

Sarah, here is something I posted a while ago but it may be an idea that may work for you at breakfast.

I eat this often as well, heck, I eat everything lol.

1 serving no fat greek yogurt
1 serving fibre one original cereal
1 scoop vanilla protein powder
1/4 cup blueberries or strawberries

There is no cooking, takes two min. to throw together, has a starchy carb, simple carb and protein source. It has crunch and flavor so it's more of a solid meal than just yogurt.

Here is something to keep in mind. if you look at the food chart I posted you will see a huge difference in fat and calories between the yogurts listed. Plain yogurt or the ones like yoplait or any that claim to be healthy are not. no fat greek yogurt is a real good choice but is bland in flavor, adding vanilla protein powder sweetens it and makes it taste better and put's the ratios of nutrients where they should be, this makes it a meal not a snack.

[CFD]

You guys are gonna be sorry, I am always eating so whenever I make something that I think will be beneficial I'm gonna post it lol.

I'm getting ready to make my dinner. As I posted I like to limit carbs in my latter day meals and like to incorporate protein, fiberous carbs and healthy fat. This is easily done with salad but they get boring after a while, this is one of my favorites.


SHRIMP AND AVOCADO SALAD
Makes 2 Servings
Ingredients
 6oz Shrimps, cooked and peeled
 1 medium Tomato, seeded and chopped
 1 Scallion, chopped
 1 Garlic Clove, minced
 1 Tbsp Lemon Juice
 1 teaspoon Balsamic Vinegar
 1/2 Avocado, cubed
 1 teaspoon Cilantro
 1 teaspoon fresh Mint
 Pinch Red Pepper Flakes
 1 teaspoon Olive Oil
 2 handfuls Lettuce
 Salt and Pepper
Directions
1. Make sure shrimp is completely unfrozen if you buy it already cooked. Pat it
dry with paper towels
2. In a bowl mix together all the ingredients except lettuce and lemon juice
3. Serve the mixture on the lettuce and pour lime juice on top
Nutritional Facts
(Per Serving)
 Calories: 199
 Protein: 21g
 Carbohydrates: 4g
 Fat: 11g

[bossbunny]

Originally Posted by CFD

You guys are gonna be sorry, I am always eating so whenever I make something that I think will be beneficial I'm gonna post it lol.

I'm getting ready to make my dinner. As I posted I like to limit carbs in my latter day meals and like to incorporate protein, fiberous carbs and healthy fat. This is easily done with salad but they get boring after a while, this is one of my favorites.


SHRIMP AND AVOCADO SALAD
Makes 2 Servings
Ingredients
 6oz Shrimps, cooked and peeled
 1 medium Tomato, seeded and chopped
 1 Scallion, chopped
 1 Garlic Clove, minced
 1 Tbsp Lemon Juice
 1 teaspoon Balsamic Vinegar
 1/2 Avocado, cubed
 1 teaspoon Cilantro
 1 teaspoon fresh Mint
 Pinch Red Pepper Flakes
 1 teaspoon Olive Oil
 2 handfuls Lettuce
 Salt and Pepper
Directions
1. Make sure shrimp is completely unfrozen if you buy it already cooked. Pat it
dry with paper towels
2. In a bowl mix together all the ingredients except lettuce and lemon juice
3. Serve the mixture on the lettuce and pour lime juice on top
Nutritional Facts
(Per Serving)
 Calories: 199
 Protein: 21g
 Carbohydrates: 4g
 Fat: 11g

This sounds good. Minus the cilantro. Hahahah.

[Camaro_OK]

I started my weight loss in August of 2011 although I have been losing a little for the last five years. I was tired of telling my doctor I was going to lose weight "the next time." Since I was seeing him every three months, I decided to see what I could lose. I lost 30 lbs by my November doctor's visit. So far I have lost 41 but it has been slow going. My goal is another 36 by May. And I'm hoping to run in my first 5K race in April if all goes well.

[CFD]

Originally Posted by BowtieBelle

My boss suggested syntha-6 shakes for breakfast and/or lunch?

Protein shakes and metabolic smoothies and meal replacement drinks are ok to fill the gaps BUT it is always better to get your nutrition from whole foods with one and possibally two exceptions, pre/post workout.

[CFD]

Originally Posted by badgebunny

This sounds good. Minus the cilantro. Hahahah.

I'm eating it right now. Actually I don't much care for cilantro either and don't use it.

[CFD]

Originally Posted by Camaro_OK

I started my weight loss in August of 2011 although I have been losing a little for the last five years. I was tired of telling my doctor I was going to lose weight "the next time." Since I was seeing him every three months, I decided to see what I could lose. I lost 30 lbs by my November doctor's visit. So far I have lost 41 but it has been slow going. My goal is another 36 by May. And I'm hoping to run in my first 5K race in April if all goes well.

When it comes to weight loss, slow going is often the best, right way. Sounds like you're doing great.

[bossbunny]

Originally Posted by Camaro_OK

I started my weight loss in August of 2011 although I have been losing a little for the last five years. I was tired of telling my doctor I was going to lose weight "the next time." Since I was seeing him every three months, I decided to see what I could lose. I lost 30 lbs by my November doctor's visit. So far I have lost 41 but it has been slow going. My goal is another 36 by May. And I'm hoping to run in my first 5K race in April if all goes well.

CONGRATS! Well stick around, we would love to help motivate you to reach your goal! 5Ks are fun!

Originally Posted by CFD

I'm eating it right now. Actually I don't much care for cilantro either and don't use it.

Yup. Its gross. I only like it blended with onions and pineapples = pineapple salsa.

[CFD]

Originally Posted by badgebunny

CONGRATS! Well stick around, we would love to help motivate you to reach your goal! 5Ks are fun!



Yup. Its gross. I only like it blended with onions and pineapples = pineapple salsa.

Not trying to make anyone hungry but here ya go, well most of it's gone alredy lol