Saturday, February 07, 2009
Todays quote is in honor of a restart of my nutrition, which has been a huge mess this past week. Anyway, I have grand plans starting tomorrow to be awesome and on track.
I made biscotti! It was somewhat exciting, a little on the fly, and it came out pretty good! I'm bringing it to church tomorrow. For those who are interested, here is my biscotti recipe:
Mix dry stuff: 1 cup of gluten free baking mix (I used arrowhead mills), 1/2 cup of tapioca flour, 1/2 tsp baking powder, 1/4 tsp xantham gum
Add wet stuff: 1/4 cup agave, 2 Tablespoons real (Mass) maple syrup, 1/4 cup unsweetened applesauce, 3 tablespoons of rice milk
Mix together, it makes a thick ball of dough. Form this ball into a loaf about 1 inch high, ~ 5 inches across, ~ 8 inches long. Cook at 350 for about 20-30min until a toothpick comes out clean. Take out and let cool (leave oven on).
Slice into long pieces about 3/4 in wide. Lay these piece down flat. Bake for another 20 min, flip them and bake for another 15-20 min. The outside doesn't quite crisp, but it will when it cools. Wait until cool, and enjoy.
I made these allergy-free for church, but I may try another time with almonds or walnuts, and I saw one recipe where they coated the outside in dark chocolate, I would like that too.
In other news, I spent all day at a microbiology "retrea", which was talks and posters about microbiology. I did a lot of chatting, and talked to a few prospective grad students, and had dinner on the department, and even a mousse for dessert. I was able to have salad, carrots, garlic potatoes, and steak. Yay!
This morning I did my 10 min interval jogging on wii fit, but I didn't exercise this evening (oops, bad). Tomorrow is 100% on track through Sat. Sat is V-Day and we are having a horror movie night. We are a little anti-valentines, i like it that way.
Thursday, February 05, 2009
Today's quote comes from Sparkpeople's motivational quote center. I like it, because today I was remembering some habits that I have allowed to slip, therefore stalling my fat loss efforts. Mainly: eating with a deficit. I've been enjoying lots of strength training and hard work, and watching no scale related progress (though my arms are starting to look nice). Therefore, I need to switch over to lower-calorie, higher cardio fat loss mode. However, the nutritional caveats to that are that I still need to maintain 100g of protein/day, I need to get lots of fiber, I'm still avoiding wheat, and my lunches have to travel to and from school. Not easy.
However, I've pretty much got a good meal plan, I'm working out the tweaks, but it will be implemented fully starting Sunday. Yay! In that vein, I will be updating my eating habits on here much more often to be sure I'm staying on track.
Let's start with today, and my consistent meals. For breakfast right now, and continuing, I am having 1 fried egg, 2 slices of low-sodium bacon, and one oatcake made with oats, almonds, walnuts, flax, and egg white sweetened with a touch of agave. I also have a liquid vitamin with 1 ounce apiece of grapefruit juice and V8 Fusion acai berry, a calcium chewable, iron, fish oil, and my meds. I drink green tea with fiber dissolved into it. Breakfast is at 8:15am, and all of the above come to 354 cals, 18g of protein, and 8g of fiber
12pm: low-fat yogurt with agave and blackberries, and 1/2 bratwurst: 236 cals, 11g protein, 3g fiber
3pm: I augmented a cup of Healthy Choice chicken and rice soup with white beans and spinach, 216 cals, 14g protein, 8g fiber (ROCK!)
5:30pm: 1/2 oz nuts, 1/2 oz raisins, 1 oz cheddar cheese, 240 cals, 10g protein, 2g fiber (I added a couple fiberchoice tablets onto this for 4g extra fiber)
7:30pm: Buffalo chicken salad, with feta and chickpeas, yum! Oh, and a couple of gluten-free crackers to quell the spice, 395 cals, 37g protein, 8g fiber
Workout with both strength supersets and cardio intervals!
9:30pm: yogurt, protein powder, strawberries, granola, 182 cals, 14g protein, 3g fiber
Totals today: 1624 cals, 104g protein, 32g fiber, not bad! A little high in calories, but I have plans for that problem.
Ok, my goal setting self needs to complete next week's meal plans and shopping lists, and budget. Ack!
Wednesday, February 04, 2009
Today has been an up and down day. I was a little rushed this morning because I went to bed late because I pre-made wheat-free blueberry muffins to take to work for a co-worker's going away party (so I would have something to eat). This morning I baked and strueseled them, but the streusel didn't crumble quite right. The people who ate them said they were yummy anyway, they thought I bought them! Yay! Ignore my bad spelling of German baked good toppings please.
Anyway, then I did my super speed race sampling in the glove bag in the teaching lab between the morning and afternoon labs while there are no students there for an hour. Then, I had an eye appointment. If you don't know me well, let me be clear: I hate having my eyes examined. It is almost as bad as the dentist. I have very light sensitive (and sensitive in general) eyes, and exams that involve moving between light and dark, and shining light in eyes, and don't blink, and look here and there totally makes me crazy, and makes my eyes water and blink and shut. Yuck. The doctor was very nice and managed me shockingly well, we even managed one time shots on both the air puff glaucoma test and the dilation drops. I was impressed. I'm getting new glasses, but old prescription. However, since my current glasses are being held together with krazy glue, that's good. I'm not getting them for a week or so though.
There may be something wrong with the hood of the car. I haven't gotten a chance to look at it. I hope the latch was just able to mystify my husband, it tends to mystify me.
Let's get back to the good: After my eye exam, I was all stressed and stuff, and what I thought about doing was going to the snack maching and having a few reese's peanut butter cups. First of all, I insisted that I wait at least an hour to give in to that craving, and by then, I had calmed down enough to recognize that I was just looking for a mood boost, and decided to get my mood boost from my ipod instead ... thank you Journey and Bruce! I'm pretty sure that every Journey song can make me happy, not just the one my husband is sick of hearing.
Dinner was yummy, broiled chicken and broccoli and cauliflower, baked crispy potato and parsnip cubes, and spinach rolled up in cheddar cheese. I did my challenge workout, 20 min walk away the pounds cardio and 5 rounds of 40 reps of push-ups, crunches, dips, squats, and flutter kicks. I would have liked to do more, but I seem to be a bit tired today as my joints started locking and shaking, so that's time to stop.
Ok, I need to plan my lunch for tomorrow and go make it! Getting on top of my goals. Woohoo!!
Monday, February 02, 2009
1. Fit well into my size 6 pants
2. Get visible abs
3. Do cardio at least 6 times a week
4. Try a new recipe every week
5. Get more fiber from food
6. Pack my lunch in the evening before work each day
7. Eat at least 100g of protein per day
8. Stay on my plan 90% of the time
9. Leave a message for someone I havenít talked to in while once a week
10. Call someone each week I havenít spoken to in a while
11. Comment on someoneís message, page, or blog once per day
12. Learn the basic storyline of each game Bill plays
13. Stop and think before saying anything negative (i.e., a denial)
14. Finish the draft of my choral piece
15. Read a scientific article on Mon/Wed/Fri afternoons with lunch (3pm)
16. Learn a mezzo-soprano solo
17. Write up 10 recipes for the book
18. Get my library card
19. Do one crossword puzzle per week
20. Plan out my work for the next day each afternoon before I leave
21. Complete state tax returns
22. Make a complete plan for debt reduction
23. Create and stick to a grocery budget
24. Meditate for a few minutes each night before bed
25. Read 1 Old Testament book I never read
26. Read 1 New Testament book I never read
27. Read something from the Koran
28. Read something by a UU minister
Monday, February 02, 2009
I have learned to make granola. If I can't have wheat, it means I can't just go out and buy granola, and I've been eating more yogurt lately, and I thought granola would be nice, so I made some. Here is how it went:
Dry things: 2 cups gluten-free oats, 2 tablespoons whole buckwheat (kasha), 1 tablespoon sunflower seeds, 1 tablespoon sliced almonds, 1 tablespoon sesame seeds, 1 tablespoon flax meal
Wet things: 1 tablespoon coconut oil, 2 tablespoons maple syrup, 2 tablespoons V8 fusion acai berry
You mix, spread on a baking sheet (i put it on parchment paper), and bake until just a bit crispy but not too brown (I'm still working on this part, mine keeps getting too brown).
Anyway, it is yummy! Especially with strawberries and yogurt. Also, it has a reasonable amount of added protein, fat, and fiber, which is great! I've also used agave in place of the maple syrup, but overall, there isn't too much sugar.
Another food thing for today: Quinoa Beet Salad: serve cooked and chilled quinoa, chopped roasted and chilled beets, and feta over bitter greens (like radicchio and arugula) and dress with a bit of balsamic dressing, so good!!
I'm doing better with fiber, adding nuts/flax to breakfast and flax to my morning snack yogurt, and tomorrow I'm adding white beans and spinach to my healthy choice chicken and rice soup, so that will be awesome!
I have a goals list for Feb, but I am about 6 goals short right now, so it will be up tomorrow, promise!! I'm already working on some of them.
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