NEW YEARS RESOLUTION WEIGHT LOSS THREAD 2013

[CFD]

Originally Posted by RubyCamaro

Okay I'm working on developing some recipies that will work for me. I started the day with my usual shake, then for the second meal tried CFD's strawberry bananna oatmeal recipe. I have to say, I'm not a fan of that one. I had to add a 1/4 c of water & it was still rather thick & I found it too bland for my taste. Is that supposed to be one serving? I can't eat that much in one meal. I ate about half. Hubby cooked some kabobs (based on the recipe posted). He used several different seasonings and made a big batch. We will freeze some. He tried 2 of the flavors and he likes them. I have not trried them yet but will for the next meal. I will go to our little health food store & see what I can find from the grocery list & later or tomorrow maybe look for the rest at Kroger. Right now I need to go take a little weight off the top of my head. I'm looking pretty shaggy. And with the serious thickness of my hair I would not be surprised if a good hair cut did show up on the scales LOL.

You can adjust the amount of milk to make it thinner depending on taste and cook time. It does take a little experimenting fot these kinds of recipies as different brand ingredients combine differently and microwave/oven settings do as well.

That is one meal based on my caloric needs, yoy can adjust potion size, if half was good for you then only use half the ingredients and add or reduce any ingredient you like, it will not affect it's nutrition much. If you like you can add a bit of cinimon.

[JoeP@TeamBeckyD]

Originally Posted by CFD

You'll get it. If you buy low fat or reduced fat cheese it will help cut down the fat intake. Honestly, where as most of the fat is coming from healthy sources it doesn't bother me that much and your food choices are getting better. The big question here is do you feel like you're eating enough? Do you feel hungry or are you trying to eat more just to fill cal requirements.

The food list I put up is not a complete grocery list but with the foods listed and a little prep time you can put enough pre made foods in your freezer so without thinking you can grab something that you can take with you without thinking about it.

I'll post up my ideas on that a little later when I'm home.

Sometimes I feel like I'm getting enough and sometimes not. I'm not eating more just to fill the calorie total. I'm having trouble getting more protein and less carbs. I'm sure it's just the old habits vs new. The good part is I'm starting to watch the trend during the day so I have some idea of where I'm high or low and can make some adjustments on the next meal. Preparing them in advance should take care of alot of that. So, I'm off to dinner and the grocery store and to pick up a different cooler to carry to work...............

looking forward to those ideas!

[CFD]

Originally Posted by BeckyD@RodgersChevrolet

Sometimes I feel like I'm getting enough and sometimes not. I'm not eating more just to fill the calorie total. I'm having trouble getting more protein and less carbs. I'm sure it's just the old habits vs new. The good part is I'm starting to watch the trend during the day so I have some idea of where I'm high or low and can make some adjustments on the next meal. Preparing them in advance should take care of alot of that. So, I'm off to dinner and the grocery store and to pick up a different cooler to carry to work...............

looking forward to those ideas!

Ever notice how I am always saying always eat your protein or when making meals always choose your protein first? Well now you know why, eating excessive carbs is effortless, yet eating sufficient protein is work.

I have no idea what you will get shopping but here is what I'm going to suggest, give me an idea of what you get and I will make a few suggestions on how to construct meals. They are not going to be fancy but will be easily tolerable lol. These meals will be your go to meals and/or snacks. When ever you don't have time or don't feel like cooking you can grab one without thinking and know you are on target with them or when you do have time to cook, always cook enough for more than the one meal, it takes the same time to bake 6 chicken breasts as it does one but it takes much longer to make 6 one at a time, this should be how you think when you cook.

[JoeP@TeamBeckyD]

Originally Posted by CFD

Ever notice how I am always saying always eat your protein or when making meals always choose your protein first? Well now you know why, eating excessive carbs is effortless, yet eating sufficient protein is work.

I have no idea what you will get shopping but here is what I'm going to suggest, give me an idea of what you get and I will make a few suggestions on how to construct meals. They are not going to be fancy but will be easily tolerable lol. These meals will be your go to meals and/or snacks. When ever you don't have time or don't feel like cooking you can grab one without thinking and know you are on target with them or when you do have time to cook, always cook enough for more than the one meal, it takes the same time to bake 6 chicken breasts as it does one but it takes much longer to make 6 one at a time, this should be how you think when you cook.

You have me the list a few pages ago and said "don't come back without this" so that's what I'm getting. First on the list was chicken breasts -I like chicken

See ya in a few!'

[Dznts]

Originally Posted by CFD

Ever notice how I am always saying always eat your protein or when making meals always choose your protein first? Well now you know why, eating excessive carbs is effortless, yet eating sufficient protein is work.

I have no idea what you will get shopping but here is what I'm going to suggest, give me an idea of what you get and I will make a few suggestions on how to construct meals. They are not going to be fancy but will be easily tolerable lol. These meals will be your go to meals and/or snacks. When ever you don't have time or don't feel like cooking you can grab one without thinking and know you are on target with them or when you do have time to cook, always cook enough for more than the one meal, it takes the same time to bake 6 chicken breasts as it does one but it takes much longer to make 6 one at a time, this should be how you think when you cook.

well said man! sufficient protein intake can be alot of work sometimes.

Originally Posted by BeckyD@RodgersChevrolet

You have me the list a few pages ago and said "don't come back without this" so that's what I'm getting. First on the list was chicken breasts -I like chicken

See ya in a few!'

chicken should always be on top of the list!

[JoeP@TeamBeckyD]

Today's totals

1239 calories

104 protein - 124 goal
118 carbs - 124 goal
43 fat - 28 goal

Still off but getting better at watching the #'s on my
fitness tracker. So when I went out for dinner, after
Eating out for breakfast and lunch I was
high in carbs (oatmeal) so I had an egg and mushroom
omelette, no cheese, with some salsa on the side and
1 piece of dry whole wheat toast. I was pretty proud
of myself . Then I wanted something sweet so I made
CFD's pudding -doubled the recipe then divided into
3 containers. Ate one and froze the other 2. Also
Got rid of the last of the chocolate protein powder
that I really don't care for

It's starting to make sense. Once you give me a road
map for the week ahead, we'll take a big step forward

[CFD]

Originally Posted by BeckyD@RodgersChevrolet

Today's totals

1239 calories

104 protein - 124 goal
118 carbs - 124 goal
43 fat - 28 goal

Still off but getting better at watching the #'s on my
fitness tracker. So when I went out for dinner, after
Eating out for breakfast and lunch I was
high in carbs (oatmeal) so I had an egg and mushroom
omelette, no cheese, with some salsa on the side and
1 piece of dry whole wheat toast. I was pretty proud
of myself . Then I wanted something sweet so I made
CFD's pudding -doubled the recipe then divided into
3 containers. Ate one and froze the other 2. Also
Got rid of the last of the chocolate protein powder
that I really don't care for

It's starting to make sense. Once you give me a road
map for the week ahead, we'll take a big step forward

Everyday it looks a little better. The totals are never going to be exact unless you get fanatical about it. Oatmeal is high in carbs but don't fret, they are a great source of complex carbs and are slow digesting, this helps you stay full and will not spyke your insulin levels like some carbs do, that is why it is a staple in a fat loss diet.

Here is how I prepare my meals to be prepared for when I'm on the go. Right off I start with chicken(you can use any lean protein source but chicken is fast and easy and can be eaten cold) Grab the chicken breasts( 4-5 oz), season them to your liking, I normally use a salt free all spice or salt free lemon and pepper seasoning. Put them in the oven, bake or broil untill cooked.

Now you have a ready to eat protein source, you can add a complex starchy or fiberous carb, slice or dice and put it on a salad or slap it in a sandwich.

If you stocked up on some veggies and found the steamer bags, while the chicken is cooking steam some veggies, you can use the bag over for this cooking session. They only take 2-3 minutes each so you will have plenty by the time the chicken is done. Take 1-2 cups of the veggies and put them in a entre sized container, when the chicken breast is done put one in each container. You can add things to make it more flavourfull, any spices, you can put a bit of salsa on the veggies or on the side. This makes a protein and fiberous carb meal. (late day)

If you take 1 or 2 chicken breasts and slice or dice them and put in a single serving container or baggie you can freeze them, any time you want to make something fairly quick, such as a stir fry or salad your protein source is ready, grab it , nuke it and it's ready to go.

If you bought brown rice, quinoa, whole grain pasta etc. You can cook some up. When done, take an appropriate serving and add to one of the chicken and veggie containers. This is now a protein,starchy carb and fiberous carb meal. (mid day)

If you don't have time to cook all at once, although by the time the chicken is done everything else should be as well, it's ok. Next time you cook, make extra,then add it to a piece of chicken.

The idea is to get used to always having a protein source ready as this takes the most prep time and where people fall short., You can eat your veggies raw but usually not your protein.

These types of meals fill my freezer, any time I'm in a hurry I can grab a container without thinking about it, nuke it and I'm done. I usually cook my dinner fresh, make more of the ingredients and add to a previously cooked piece of chicken, this keeps kitchen time minimal.

You can do so many things with it. You can slice your veggies and stir fry them for dinner, but make a bunch of it, add it to one of the chicken breasts you diced or sliced and put it over a small portion of rice and freeze it, now your adding variety.

Now everytime you make something for dinner, make 2-3 servings instead of one and put one in the freezer. The only extra time in cooking extra is the chopping of veggies etc so you will always be replacing your pre cooked meals with more.

When you have time, prepare the high protein pancackes recipie I posted. This takes a few minutes but is well worth it. Double the recipie, use about 1 full cup of batter for each one, it should make three. When done, wrap 1 in aluminum foil. Each one is a filling meal and can be taken anywhere. You can eat these anytime, they are a complex starchy carb but oatmeal is slow digesting and the cinimon stabilizes the blood sugar even more, so if it is later in the day and you don't have time for something these are perfect. This is something a bit odd but it works great, when I take a break for coffee around ten or so, if I haven't eaten I put one of these on the floor of my car and cranck up the heat a little, by the time I get my coffee I have a nice warm high protein pancacke to eat.

I don't expect you to live off of these meals, although you could, but they are intended to be no thought meals that will keep you on target when you don't have time to prepare something. There are tons of meals you can make from the posted recipies or your own but making these to start with will give you a good idea of portion sizes making future choices when in a resteraunt or out to eat a snap because even if you are somewhere where the choices aren't great, portion size is more critical.

Now lets say you're off to work and in a hurry, grab a pancake and a chicken dinner and take it with you, now if you are in a pinch at work you can nuke them for a couple of minutes and be done with it, you don't have to worry about your cal counts etc. they have been taken care of already.

If you have some Fiber One left, or any whole grain cereal that fits the bill, you can add a scoop of protein powder to it in a sealed container and take it with you, just add skim milk and with the added protein here is another meal you don't have to think about. Keep an eye on portion size, most complex starchy carbs like oatmeal, whole grain cereals, rice, pasta etc. are high in carbs and a serving size is usually around 1/2 cup or so, dumping a bunch of cereal in a bowl, like most do, is most likely 4-5 servings so Always look at the label for correct portion sizes.

If you have eggs left hardoil a bunch of them. Now again without thinking you can grab a few of them, throw them on a salad, eat them on there own or put them in a piece of bread, again a quick meal you don't have to think about. On your way out the door grab a few and if you find yourself hungry and on the fly you're covered again.

You will start to get in the habbit of cooking simple basic meals like this,learning portion control and balancing meals all in one step. You can make meals more fancy or keep them simple, it doesn't matter the idea is to get to know what a balanced meal is, remember a meal is a fuel source, it doesn't have to be fancy and eating doesn't have to be gracefull lol it does have to be nutritious.

I talk about putting chicken or eggs in bread. The bread can be the deal breaker that is why I often usw the Joseph's bread I posted, it is very low calorie and very low carb and a good fiber source as well as omega fat's. It is more of a tool for holding your food but helps fill you up and adds some healthy ingredients to your diet. Ezekeil is another good choice but if you use other breads limit them according to their nutrient label, especially the carbs and calories, they will put you over your limit rather easily. Always read the ingredient list of breads they often use high fructose corn syrup and hydrogenated oils to bind them, avoid these completely in any foods.

Remember always eat your protein, yogurt, cereals, shakes can easily be made to hit your protein goals with a scoop of protein powder,all meals should contain 20-30 g protein, start with this and then add the carbs, ALWAYS EAT YOUR PROTEIN.

I usually recomend keeping an eye on fruit intake asit is a sugar but you can eat a couple of pieces a day to fill the gaps, don't be afraid to grab an apple or banana for when you need something in a hurry. Grapefruit is one I always eat, low calorie and low glycemic and fiber. Strawberries and bleberries are excellent sources of antioxidans and can be included with cereal, yogurt,shakes etc. again just keep an eye on portion sizes.

[JoeP@TeamBeckyD]

Thanks for taking the time to post this. It's getting clearer to me I just have to keep fine tuning it. I did broil some chicken. 7 pieces that are 3-4 oz. I bought some Mrs Dash seasoning and used that on the chicken. I steamed some Brussel sprouts and cauliflower threw some seasoning in those to. Now I need to work on portion. I took a piece of chicken and threw in some cauliflower but didn't measure it I'll learn. I have a question about seasonings-I looked at some that I have and some have salt as a first or second ingredient, but some have sea salt. Would you use those?

Tomorrows plan
Workout
Protein shake
Greek yogurt-protein powder, berries & fiber one
Lunch will probably be 4oz grilled chicken breast, 1/2cup cottage cheese and side salad
Protein/energy bar (last one too high carbs)
My chicken and cauliflower

That should be it for the day. Still struggling with trying to eat 5 times especially on weekends.

Today's #'s
130o cal
107 protein goal 120
134 carb goal 120
29 fat goal 29

At least I got one right. I'm starting to understand why you eat so many
eggs. Getting enough protein is tough. I see myself eating lots of hard boiled eggs. I'm really loving omelettes with salsa, no cheese . I see why you suggest having it on hand. I'll bet it's good on chicken but I'd really like to try it with cauliflower !!

I'll keep trying-thanks for all the help.

[CFD]

Originally Posted by BeckyD@RodgersChevrolet

Thanks for taking the time to post this. It's getting clearer to me I just have to keep fine tuning it. I did broil some chicken. 7 pieces that are 3-4 oz. I bought some Mrs Dash seasoning and used that on the chicken. I steamed some Brussel sprouts and cauliflower threw some seasoning in those to. Now I need to work on portion. I took a piece of chicken and threw in some cauliflower but didn't measure it I'll learn. I have a question about seasonings-I looked at some that I have and some have salt as a first or second ingredient, but some have sea salt. Would you use those?

Tomorrows plan
Workout
Protein shake
Greek yogurt-protein powder, berries & fiber one
Lunch will probably be 4oz grilled chicken breast, 1/2cup cottage cheese and side salad
Protein/energy bar (last one too high carbs)
My chicken and cauliflower

That should be it for the day. Still struggling with trying to eat 5 times especially on weekends.

Today's #'s
130o cal
107 protein goal 120
134 carb goal 120
29 fat goal 29

At least I got one right. I'm starting to understand why you eat so many
eggs. Getting enough protein is tough. I see myself eating lots of hard boiled eggs. I'm really loving omelettes with salsa, no cheese . I see why you suggest having it on hand. I'll bet it's good on chicken but I'd really like to try it with cauliflower !!

I'll keep trying-thanks for all the help.

Starting to look good. The nutritional values of your meals look good, like I said the numbers won't be exact so the above is very good. If the 1st and 2nd ingredient is salt that means it's mostly saly and not the greatest. Sea salt is all I use, much better than table salt. Salsa is a quick easy way to add a little flavor to bland food, it helps. Eggs are quick and easy and can be used in so many ways. I sometimes add a raw one to a protein drink and they are used in quite a few recipies. Try the high protein pancackes, they will help with the protein intake and can be eaten anywhere which will also make it easier to get in an extra meal.

[JoeP@TeamBeckyD]

Greek yogurt/1/2 scoop protein powder, 1/4 blueberries and 1/4 fiber one-
I like it!!!!

Fun workout this AM

after some warm up-
5 station circuit
negative push ups
straight arm overhead pulls with band
kettle bell swings to overhead
squats butt to heals with weight
V-ups

45 sec each X4

In between each round sprints 20sec on/10 off X4

Last round was a lighting round, only 25sec of work

Yeesh - what a sweaty mess when I was done -
but worth it

Plain Greek yogurt takes some what like cream cheese
new possibilities

[CFD]

Originally Posted by BeckyD@RodgersChevrolet

Greek yogurt/1/2 scoop protein powder, 1/4 blueberries and 1/4 fiber one-
I like it!!!!

Fun workout this AM

after some warm up-
5 station circuit
negative push ups
straight arm overhead pulls with band
kettle bell swings to overhead
squats butt to heals with weight
V-ups

45 sec each X4

In between each round sprints 20sec on/10 off X4

Last round was a lighting round, only 25sec of work

Yeesh - what a sweaty mess when I was done -
but worth it

Plain Greek yogurt takes some what like cream cheese
new possibilities

The yogurt, berries , fiber one and protein powder tastes more like a desert than a meal but the macro breakdown is aprox. (various slightly depending on brand)

Cals 200
carbs 24
protein 31
fat 3



Sweaty is good. lol

[bossbunny]

Holla holla! 5 am crossfit done! Now just to make it through work so I can go home and get some Biggest Loser motivation! Love seeing those people change their lives.

[CFD]

Glad everyone had a good workout, wish I could say the same. My sons been home sick and I think I may be coming down with it, I was going to skip my workout as I am feeling a little under but I struggled through it, we'll see what tomorrow brings. On another note it looks like I'm gonna make it 58 on the 26th and will post a pic then. I think there is noticeable improvements so to me that means I'm still climbing the hill and haven't gone over yet LOL.

[bossbunny]

Originally Posted by CFD

Glad everyone had a good workout, wish I could say the same. My sons been home sick and I think I may be coming down with it, I was going to skip my workout as I am feeling a little under but I struggled through it, we'll see what tomorrow brings. On another note it looks like I'm gonna make it 58 on the 26th and will post a pic then. I think there is noticeable improvements so to me that means I'm still climbing the hill and haven't gone over yet LOL.

Everyone seems to have the crud!

58 years young!