Category Archives: Low fat

DAMY weeks 3&4, training week 4 and a new oatmeal. Oh my!

Clearly, it has been too long since I wrote, as there is much to update. As this is fairly self-serving, I am sweetening the deal with a new ‘Oatmeal of Awesomeness‘ at the end. I betcha can’t wait.

DAMY weeks 3&4

So.. DAMY weeks 3 and 4. These have been HARD! Week 3 I could not understand why I was feeling hungrier… why I really needed a late night snack… then along came TOTM. So, that would explain it, then. It made me flake out on one workout. Week 4 was hard for a different reason: I received some extremely sad news early on, which threw me a bit of a curve ball. Then, I got bitten by a fire ant and discovered I am extremely, anaphylatically allergic to such things. Even just one bite. 2 steroid shots (one not being enough, apparently), a Benadryl shot, several steroid tablets and an additional bottle of Benadryl later we can safely say: Ants: 1 Lekki:0. I HATE steroids. Yes, they let me live (which is indeed a benefit), but they also make me grumpy, paranoid and mess with my appetite and sleep (up the former, drop the latter. Boo). They also utterly inhibit my ability to repair from sports (just at a time when I need sports to chill me out).

Then work went crazy with my K99 score coming back ‘on the border of funding’ (the right side of the border for last year – but who knows what this year will be?). It was so anti-climactical, and disappointing, and frustrating and exhausting. So… it has been wonderful to be on DAMY (surprisingly). I have had 2 weeks of healthy, tasty meals planned and prepared that I have got to eat without thinking about them. No stress. I have also (due to a dip in sports – see below) been able to focus on the journey to a healthy body and mind, and look long-term, rather than focus on every day, and every minutiae. Huzzah!

So, those stats. Starting / after 2 weeks / after 4 weeks:
Weight: 143.5 lbs. / 138.5 / 135.5

Chest: 38 / 37 ” / 37 ”

Waist: 30″ / 29″ / 28″

Hips: 38″ / 37″ / 37″

So, I lost 3 lbs in the last two week, for a grant total of 8 lbs in 4 weeks and am very happy. I am much more toned and looking forward to starting on weeks 5-8 (phase 2).

Training for Tough Mudder – week 4.

Hmmmm…. in terms of achieving my goals, this was an utter disaster! With exhaustion, hospital visits, inhibited recovery and all the goal of: “To just do it and not stress about it” – i.e. follow the plan. Yeah. Well, plan and actuality went like this:

Thursday:  DAMY weights A, 45 min kickboxing – DONE!

Friday – DAMY HIIT on the track (yuck) – Changed. Dropped due to TOTM exhaustion

Saturday – Steady state (5K, running for Diabetes) and DAMY weights B – DONE

Sunday – REST (double yuck) – Changed due to dropping Friday. Did a trail run: 1.5 miles uphill, jog back down. Stretch. Repeat. Took me about an hour and half (!)

Monday: Steady state cardio (5K run if knees OK, dreaded elliptical if not) + weights (workout C) – Changed Dropped due to allergy! Too many shots, too much need to recover. Like Friday, I sat on my lazy butt! I actually did this Tuesday.

Tues: DAMY interval training with bodyweight exercises – Changed, as was doing Monday’s workout. I did this Wednesday.

Weds: REST – changed as I was doing Tuesday’s workout.

So, I did not stick to the plan at all! And it has knocked my week 5 training plan out, as I tried to workout on Thursday, but dearly needed a rest. Hmmm. Actually, an accumulation of all the above: I seriously need some rest for body and mind. Tough Mudder is 4 months away: I have some wriggle room. As long as I keep my long runs up, I should not lose too much fitness. That being said, here is my

Week 5 plan:

Thursday:  DAMY weights A, (DONE!)

Friday – REST (yuck) –

Saturday – Steady state 6 mile jog

Sunday – Steady state cross train (30 min trail run; 2 hour hike); weights DAMY B

Monday: 30 min interval run; Weights DAMY D (legs)

Tues: REST

Weds: Steady state (4 miles); DAMY C.

This is not ideal, as it misses out a lot of my HIIT. But, I think I have to sacrifice that for r ‘n’ r and hope it makes me come back stronger. Next week we have my first trail run 🙂

A new Oatmeal.

Mmmmm…. this is so good. Definitely worth listening to that one giant moan for 🙂

Apple crisp Oatmeal:

1/2 sharp green apple (like granny smith)
1/2 cup oats
1 1/2 cups Water
1/2 scoop Vanilla protein powder (I use ON casein creamy vanilla)
cinnamon to taste
1/2 tsp all spice
toasted pecans

Bring water to the boil. Stir in oats. Grate in apple and stir. Stir in cinnamon to taste and all spice. Let cook for 4 minutes, stirring all the while. When cooked, stir in protein powder and add water to desired consistency. Top with walnuts. Enjoy the deliciousness. It tastes really like the artificially flavoured versions, but is pretty ‘clean’. The apple adds a nice texture too.

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Carrot cake oatmeal

Cake-taste for breakfast

A new oatmeal. This is not so good post-running as it doesn’t have the casein protein that helps keep me full, and I thought could help fat loss if ingested after exercise., but now I find this unsubstantiated in the literature. Anyway, this oatmeal was created when I woke up on Saturday and really wanted to go to iHop for pancakes for breakfast, but am trying to stickk to my ‘only eating out twice a week’ rule. I wanted something decadent, and healthy. It did well.

1/2 cup pre cooked oats oats in water
1/2 cup milk – I used 1%
1 cup grated carrot (10 baby carrots)
1/4 cup egg whites (makes it creamier)
1 tsp nutmeg
1 tsp cinnamon
1 tsp all spice
Sweetenerof your choice – e.g. 1 tbsp sugar / brown sugar OR agave OR 1 tsp splenda

Fill the pan with the oats and carrot, but sort of half and half so the carrot is on one side and the oats on the other (as above)
Pour the milk on the carrots
Simmer over a low heat for 5 mins (don’t worry if the ingredients mix a bit)
Take off the heat and stir in the rest of the ingredients
When well mixed return to the heat and cook until the egg white is thoroughly cooked

Optional toppings: pecans; flax seed (my choice); cottage cheese blended with sweetener and cinnamon

More appealing in taste than sight.

Indulge, guilt free 🙂 (Disclaimer: food should not come with guilt blah blah blah).

266 calories – 3.8g fat / 42.3g carbs / 14.75g protein

Chicken Provençal and Zucchini pancakes

Chicken Provencale. So tasty I ate most of it before I took the picture...

OK, 2 recipes for you. One quick and easy, the other… not so much. So, my new stickk.com resolution only allows me to eat out twice a week. Meaning quick and easy dinners are necessary for when I get back from the gym and 7.45 and still have to take Walter for a pee. Thus, I developed:

Chicken Provençal

Ingredients (serves 2):

2 chicken breasts
1 small chopped onion
1 can canellini beans
1 red pepper
1 green pepper
2 sticks celery
1 can chopped tomatoes
handful torn basil
2 chopped garlic cloves
pinch of savory

Literally just throw it all in the slow cooker and put it on low for 7 hours. Go to work, workout, and come home to the most amazing smell 🙂 This is also great for Meatless Monday without the chicken – very filling.

The next one is not such a quick and easy ‘throw together’

Veggie pancakes

Ingredients

Basic pancake mix:
2 large eggs
1/3 cup low-fat milk
1/3 cup whole wheat flour
1 1/4 teaspoons baking powder
1/2 teaspoon fine sea salt
1/2 teaspoon ground black pepper

Veggies; I used:
Kernels from 1 ear sweet corn (about 3/4 cup)
1 zucchini, grated (about 1 cup)
1/3 cup chopped onion
Zest of 1 lemon

oil for frying

Put all the basic pancake mix ingredients in a bowl beat with an electric whisk. Stir in the veggies. Heat the oil in a pan. Fry like small pancakes over a medium heat, flipping 1/2 way through. Serve as a side:

Wes' with his steak; I had mine with salmon as I am trying to cut down on red meat.

Not amazing, but a different way to get your veggies in. Tastes great with sour cream / Greek yoghurt on the side, and kept well in the fridge making a tasty snack.

Thank you to Whole Foods for the recipe

Cherry and lentil salad

Another meatless Monday (even though I think it was Tuesday).

Breakfast: Today started with 2 plums and some berries with Greek yoghurt and flax

Favourite breakfast!

Lunch: My Cherry and lentil salad

Serves 2

1 cup green lentils
2 cups water
2 tbsp red wine vinegar
1 tbsp extra virgin olive oil
2 handfuls of cherries – halved and pitted
1 handful of basil – torn

Boil the lentils for 20 mins, and during this time mix the oil and vinegar in a cup. When the lentils are done, drain, and while still warm combine the lentils, cherries and oil-vinegar mix in a bowl. Throw basil on top. Marvel at the pretty colours ans devour 🙂

Too pretty not to eat

Makes a great bagged lunch.

Snack: carrots and hummus, an apple with peanut butter

Dinner:Vegetarian chilli with a little sweet potato (Recipe to follow). Blueberries and sour cream, 72% dark chocolate

Exercise: 2 mile run with Walter in the morning, and an ace 50 minute kickboxing session in the evening. Yeah!

CHOCOLATE protein pancakes

Due to the emails / comment and likes on my protein pancakes, I thought I would give an update. I have progressed to chocolate protein pancakes – the original recipe but add

1 tbsp cocoa
1 tsp baking powder
1 packet splenda

This really does need the chocolate chips, as it makes the inside more gooey and a little brownie like. Without them, the dryness of the cocoa would make the pancakes slightly cardboard like.

Mmmmm… these are awesome. Enjoy.

Ice creams of healthful-ness

Here are two ice cream substitutes I like to make when I want something sweet at the end of a meal (which is currently pretty much everyday).

Cottage-cheese based ice cream.

Ingredients:

1/2 cup fat free cottage cheese (publix is one of the best brands as it is the least tangy; or 1-2% is a little nicer)

2 packets splenda

Cinammon

Blend everything in a food processor until it is very smooth and thick like greek yoghurt:

Put into a ziplock and freeze for around 40 minutes, occasionally smooshing the bag to give it a softer texture

I meant to have a pic for y’all of the finished product… but I ate it to quickly 🙂

Calories: 70; Carbs: 5; Fat: 0; Protein: 15

Mix it up with cocoa powder, or vanilla essence. Makes a great ‘last meal’ for body builders…

Almond Breeze icsicle


1 cup unsweetened Almond Breeze Vanilla

1 packets splenda (or more to taste)

Vanilla essence

Put all ingredients in a ziplock bag and shake. Put that bag inside another bag filled with a mixture of ice and rock salt. Shake the two – in about 10 minutes the almond breeze will have become like a cross between ice cream and a slushy…. very addictive…

Oatmeals of awesomeness

Raspberry and cashew nut oatmeal

Oatmeal for breakfast is my new ‘thing’. Mainly because it is about the only thing that reliably keeps my hunger at bay for 4 hours. No mean feat when I am likely to have run 7 miles or lifted 120 lbs in that time. But, just plain oatmeal is… well… plain. Naturally I slough off any of the ‘flavoured’ oatmeals because they are usually too full of sugar, too instant (too high GI) and too fake tasting. Hence I am working on developing the greatest oatmeals ever. Here are two of them:

Chocolate and Peanut butter oatmeal:

1/2 cup dried oatmeal, made with water, 1/2 packet of splenda (or sugar) and 1/2 tbsp of cocoa powder. When it is done, take off the heat and stir in 3 egg whites (optional but does not taste of eggs and makes it thick and creamy). Beat over the heat until the egg white is cooked, serve topped with a tbsp of crunchy peanut butter. Happy days 🙂

Kcals: 302; Fat: 10.93, Protein: 21.88; Carbs: 30.56 (sugar: 2.81).

chocolate and peanut butter oatmeal

OK, in some ways it looks a little gross, but it tastes *amazing*

Raspberry and Cashew nut:

1/2 cup dried oatmeal, made with water. Add 3 egg whites as above (optional). Top with raspberries, cashew nuts and heavy cream. Drool.

Made with 6 cashew nuts, 10 raspberries and 1/2 tbsp of cream: Kcals: 286; Fat: 9.91, Protein: 18.81; Carbs: 31.39 (sugar: 2.58).