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Food Prep (gluten-and-dairy-fr
ee recipes)

Sunday, September 08, 2013

Last week I didn't have a gain, but didn't have a loss either.

I am beginning to get used to my crazy schedule, but it's still a bit rough. I did not really have the energy to do my workouts as planned, but I am hoping that this week it will be easier -- my body is better adjusted to the early rising, and I've caught up on Japanese quite a bit, so I shouldn't have to spend such crazy hours studying (some days were 12+ hours). I'm also still getting used to walking so much every day, but that's getting easier, too (the blisters have come and gone, and it's not nearly as difficult as it was during week 1).
So I'm just hoping to fall into a groove soon.... I think I do better studying in the evenings, and I have class in the early morning and late afternoon, so there is a 1-2 hour chunk each day in which I can work out and shower before my late class. To keep it simple, I'm aiming for just 2 strength training sessions and 1 HIIT session of 30 min each -- a pretty doable goal. I will probably do it on Mon, Wed, and Fri.

Also I've realized that some days I just don't cook during the week, despite my best intentions, because I'm tired and busy etc. (I'd say I stuck to only half of my meal plan last week). I had a few days of bad eating, and I feel like that wouldn't have happened if I had healthy, nutritious meals and snacks waiting for me in my fridge. I've decided to take care of as much of that the prep work and cooking during the weekend as possible, especially when it comes to my vegetables; some experts seem to think that I should be consuming about 17-18 cups of veggies per week, and I KNOW I fall short of that -- I eat my fruit, and I do eat veggies, but not that many... this week I want to reach that goal, and make sure I get a good balance of orange, green, starchy, and fibrous/other veggies in the mix. The easiest (and most delicious way) to make sure I'm eating my veggies is soup! I make my own chicken stock once every two weeks, and I use that to make veggie soups.

These two soups = my all time favorites

*Creamy Spinach Zucchini Soup*
(I added red pepper flakes and 8 oz of coconut milk, along with some chopped parsley and cilantro right before blending. It tastes like potato soup, but with fewer carbs!)

*Creamy Curried Carrot and Ginger Soup*

(I doubled the recipe and added chopped cilantro right before blending. It's delicious! Sweet, savory, spicy, and satisfying.)

I also made:
*Gluten-free Peanut Butter Chocolate Granola Squares*

(I tripled the chia seeds and used pecans and sunflower seeds instead of peanuts)

*Low-sodium Breakfast Sausage* recipes.sparkpeop

(This is mostly for the bf; he makes eggs every morning and he likes to use it in omelets, but I also put some of this in my pasta sauce for extra flavor)

*Butternut Squash Pasta Sauce* (w/ 1 lb cooked ground turkey breast and 1 cup of ground homemade sausage mixed in) www.edibleperspec

(I'm going to serve it over gluten-free pasta later in the week)

*Spicy Kimchi Beef* I have a chuck roast in the freezer which I will make kimchi beef out of one day this week (just put about 2 cups of kimchi + juice into the slow cooker with some sliced carrots and onions and the lightly-seasoned chuck roast, let it go on low all day, and voila! delicious spicy Korean beef. Will serve with rice and sliced cucumbers).

-I am also thawing some of my leftover shredded Mexican chicken (see previous blogs for recipe), to eat with rice and avocados later in the week.

-The freezer is full of frozen chicken, fish, and veggie burgers, all of which I can quickly steam or grill, and eat with the veggie soups and fruit for a quick lunch.

So that's the meal plan for the week. I'm going to be much more careful about eating out ...avoiding gluten and dairy is rough, plus I know I eat too large of portions when we eat out. So I'm going to try to eat only home-cooked meals until next Saturday, which should be easier with so much of the prep work already done.

I think the granola will really help me study when I just need a little boost... it's sweet but not TOO sweet, and it has tons of fiber, healthy fats, antioxidants, and vitamins, which makes it a far superior choice to sugary coffee drinks or candy.

Goals for the week in review
-Only home-cooked meals and snacks 'til Saturday
-2 full body ST sessions and 1 HIIT session
-Track everything and stay in my cal range all week
-Reach my goal of 18 cups of veggies this week! (6+ cups of red/orange veggies, 1 1/2+ cups of dark leafy green veggies, 1 1/2+ cups of cruciferous veggies, up to 5 cups of starchy veggies, and 4+ cups of other fibrous veggies).

Next week? Gonna have a loss! I'm committed to it!
Today I'm having a good stretch/gentle yoga session to prepare me for the week.


Update: The bf stole some of the granola before it was cool and immediately said "omg, please make this every week! I'm going to take it in my lunches" haha. I think it's a success :)
I put the squares in a ziplock bag in the fridge, and then I gathered all of the crumbs and put them in a separate bag in the freezer, to use for sprinkling over frozen banana or frozen coconut milk "ice cream."

(the granola smelled like chocolate chip cookies coming out of the oven. Mmm).
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Member Comments About This Blog Post
  • KIPPER15
    Wonderful sounding menus as always! The granola sounds wonderful.
    2569 days ago
    Fast meals will be a life saver! And that granola looks awesome. I love granola. Sounds like you have a great plan, and I hope your week works out correctly!

    Have you been to Japan, or just studying?
    2569 days ago
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