Thursday, April 28, 2011

Alive and Kicking!

Sorry I haven't been posting lately - things have been busy in life!  My husband had knee surgery last week and is recovering well. Finishing up some big projects at work, but the tail end of a big project always means working evenings and nights.  Hope these calm down a bit going into summer.

As far as diet, I have been wavering some more.  I am not feeling well when I am eating under 100 carbs, so I am trying 40% of my calories from carbs, 30% from protein and 30% from fat.  Based in a 1600 calorie diet (which is the bottom of my non-medically supervised weight loss zone) that means 160 g carbs, 120 g protein and 53 g fat.  I realized that I really only know 2 ways to eat.  Strict Medifast and no rules eat whatever I want.  I am need to learn how to eat correctly and cut myself some slack if I mess up.

I got the Hungry Girl 300 under 300 cookbook and really love it!  I made the All-American Egg Mug today.  It is 1 Morningstar Farms Sausage Patty, 1/2 cup of egg beaters, 1 TB SF Pancake Syrup & a slice of American Cheese (I used 2% though HG calls for fat free). Great filling breakfast for about 200 calories!

Monday, April 11, 2011

Results of Week 2 of Eating Healthy Carbs

This week was horrible! Week 1 went great and then I started down the slippery carb slop.  I even ate fast food for a meal!  I don't think I am quite ready for the wonderful world of carbs.  At least not yet.  Weight on Sunday: 240 lbs.  240 was my experimental ceiling.  I told myself that if I saw that number, I was going back to 5 and 1!  I am a bit frustrated with myself.  I feel like I have been tossing in the wind from this to that.  But now I am proved to myself that I need to be on the 5 and 1 plan.  I also have shown myself that I need to address my issues with food and control and emotions and stuff.  I am still a work in progress.

As of Sunday, I am back on the 5 and 1 plan, using mainly Medifast alternatives and the remainder of my Medifast stash.  I went to Costco and got a box of Premier Protein Bars and a huge 6 lb bag of Cytosport (makers of Muscle Milk) 100% Whey Protein Powder in chocolate.  I have to say the protein powder tastes great!  It is my favorite protein powder hands down.  It was about $30 for 78 servings!  That is only $0.38 per serving.  I mix it with 1 cup of water and  a few ice cubes in my Magic Bullet.  Super tasty.  I even added a bit of mint extract for a nice treat.

Tuesday, April 5, 2011

HG's Sassy Wonton Tacos

I am not sure if my husband likes me eating "normal food" again because the food that I am cooking and serving to him isn't normal. I have to give him credit that he did try these tacos and loved them! Wife cooked, picky husband approved!

I found this awesome recipe swap on Hungry Girls' website. It is a recipe swap for Applebee's Chicken Wonton Tacos.  By choosing these over the Applebee's version, you are saving over 400 calories!

This is 2 servings

I made a double batch

HG's Sassy Wonton Tacos

8 small square wonton wrappers
4 oz grilled chicken breast, shredded
2 TB BBQ sauce with about 45 calories per 2-tbsp. serving
3/4 cup dry coleslaw mix
2 TB Kraft Light Asian Toasted Sesame Salad Dressing

Preheat oven to 400 degrees.

To make the wonton shells, spray the inside and outside walls of a deep square or rectangular baking pan with nonstick spray. Evenly drape wonton wrappers over the pan's walls on a diagonal, making triangle-shaped "shells." (Use two pans, if needed, to keep wontons from overlapping.) Bake for 3 - 4 minutes, until just crispy enough to hold their shape. Remove pan from the oven and set aside to cool.

Combine chicken with BBQ sauce in a bowl and mix well. Set aside.

In a microwave-safe bowl, combine coleslaw mix and dressing. Mix well. Microwave for 45 seconds, until slightly softened. Set aside.

Spray a baking sheet with nonstick spray. One at a time, carefully remove wonton shells from the pan and fill each with a heaping tablespoon of BBQ chicken and a heaping teaspoon of slaw. Lay filled wontons gently on their sides on the baking sheet.

Spray the upward-facing sides of the wonton shells lightly with nonstick spray (for added crispiness) and bake for about 5 minutes, until warm and crunchy. Let cool slightly and serve!

Makes 2 servings of 4 tacos
Per serving: Calories 200, Carbs 25, Fat 3.5, Protein 15, Fiber 1

Monday, April 4, 2011

Results of Week 1 of Eating Healthy Carbs

Yesterday was my first weigh in after a week of switching from a low carb diet to eating healthy carbs.  I met my goal weight loss for week of 2 lbs!  I was pretty nervous about how my body would react to the change in diet and adding in so much exercise, but I feel great!  I have so much more energy that has allowed me to be a lot more active.

The past week wasn't perfect, but here is the highlight reel:

The Good: I burned 3465 calories last week by exercise alone! That is an average of 495 calories calories a day burned.

On Sunday I went to my Grandpa & Uncle's birthday party and I had the best piece of chocolate cake with cherries and frosting. It was the first time since September that I have had a sweet indulgence.  The reason this is under the good section, besides the fact that it was fabulous cake? I ate a very small piece and didn't go back for seconds on cake.  Victory for me!

The Bad: Even though I had a good loss, I need to work on getting my net calories and fat a bit lower.
My average daily net intake is:
Calories - 2,235
Carbs - 222
Fat - 86
Protein - 146
Fiber - 40

The Ugly: Tamales, Chimichangas, Burritos, oh my!  I need to avoid Mexican restaurants still at this point because I can't walk out of one without eating at least 1,000 calories! I proved that 2 times over the week!

Resolution for the Next Week: No eating out! Workout for at least 45 minutes 5 times this week.

I have a doctor's appointment on Tuesday and I hope that she will do another body composition test and maybe an indirect calorimetry (figures out your BMR) test.  I got these done when I was 295 and would love to compare the results.

Stay tuned!

Saturday, April 2, 2011

What is going on here?

Rumors have been circling about me not using Medifast.  I will confirm that the rumors are true.  I have some Medifast products left, but as of Monday, March 28th I am no longer using Medifast and stopping very low calorie - low carb dieting.  I lost 75 lbs in 6 months following the 5 and 1 plan, both using all Medifast and also mixing in other similar products. 

You may be wondering "Why fix something that isn't broken?"  The bottom line is that the 5 and 1 low calorie, low carb diet plan is not sustainable for me.  I want to learn how to eat how I will eat for the rest of my life.  I want to learn how to eat a healthy and sustainable diet.  I do know the argument that you should wait for transition and maintenance to hone on these skills.  But the other part is I want to get serious about my fitness and I have not been able to successfully do so on such a low calorie, low carb eating plan.

Starting on Monday, I have been focusing on eating a healthy diet of balanced calories, carbs, protein and fat. I downloaded the My Fitness Pal app for my new Android phone and am following their diet recommendations to lose 2 lbs a week.

Net Calories Consumed* / Day 1,240 Calories / Day
Carbs / Day 171 g
Fat / Day 41 g
Protein / Day 47 g

*Net calories consumed = total calories consumed - exercise calories burned.

I am also reading the Body for Life for Women book written by Pam Peeke.  This book is very well rounded because Pam Peeke focuses on the mind, mouth and body as a whole. She has slightly different advice for women depending on what hormonal life stage they are in.  As far as the diet section, she says to eat 5-6 times a day which I am doing.  I also starting working out again.  I have noticed my workouts are better, I can put a lot more effort in, my mental clarity has been better and I just feel great this week!

Results of the first week won't be in until Sunday, but I am giving myself some leeway on the scale since I have made so many radical changes lately.

Friday, April 1, 2011

Salmon Avocado Wrap

2 oz Honey Smoked Salmon
2 TB Hummus
1/4 of an Avocado
4 strips of Red Bell Pepper
1 Whole Wheat Tortilla

Spread hummus on the tortilla. Add the salmon, avocado & red bell pepper. Wrap and enjoy!

Calorie 365, Carb 27 g, Fat 21 g, Protein 25 g, Fiber 14 g.

Apple Banana Muffins

These are great low fat muffins with a kick of 8 grams of protein per muffin for less then 200 calories each!

4 Bananas (16 oz)
2 TB Honey
1/4 cup Liquid Eggs
1/2 cup Ground Flax Seed
1 tsp Baking Soda
1 tsp Baking Powder
1.5 cup Whole Wheat Flour
1/2 tsp salt
1/3 cup No Sugar Added Applesauce
4 scoops Biochem Vanilla Whey Protein Powder
1/4 Raw Almonds
1/4 cup of water, as needed

Preheat oven to 375 degrees.

Chop apple into small pieces. Mash bananas with a fork. Add honey, flax seed and eggs. Mix well.

Mix dry ingredients together. Blend together vanilla, applesauce and dry ingredients. Mix all well. Add some of the 1/4 cup water slowly as needed if batter is too thick. Fold in almonds. Pour into silicone muffin pan or lightly greased muffin tins.

Bake at 375 degrees for 18-20 minutes. Cool for 10 minutes before transferring to cooling rack.

Calories: 195
Carbs: 28 g
Fat: 3 g
Protein: 8 g
Fiber: 5 g