Tag Archives: breakfast

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.

Advertisements

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

Beating ‘runners’ hunger’.

Post- 3.5K breakfast

So… I am getting back into running. Walter helps, as does the fact I strongly believe in its health and body-aesthetic improvement virtues. Running’s powers for this latter may be more than slightly diminished (in fact, fully reversed) if you (like me) suffered from an intense hunger any day you ran. The ‘oh, I ran, I can eat what I like’ paradigm doesn’t ring true to me as I estimate that on my 3.5K I will burn 242 calories, when for those 23 minutes, I would have burned about 42 calories anyway,.. leaving me a net calorie burn of ~200. This is not even my Friday wine amount 🙂 While I don’t *fully* subscribe to the calories-in calories-our paradigm; it serves as a good marker. Therefore, the hunger that was following me all day and lead to: 2 extra apples (100 calories), an extra square of dark chocolate (60) and some milky coffee (40) + potential other ‘healthy snacks’ throughout the day made the weight loss benefit much diminished (if we don’t count any questionable rise in metabolic rate then indeed… undone).

So… I developed a breakfast to knock post running hunger on the head. It required:

-Rehydration
-Fast absorbing carbs as immediate sugar / a sweet taste helps me feel fuller
-Slow absorbing carbs to keep me satiated longer
-Casein and whey protein (for a sustaining combination of quick and slow digesting protein)
-MUFAs, for their insulin modifying and oft-reported but unsubstantiated appetite satiating abilities
-Caffeine to reduce tiredness, and there is some evidence that being tired contributes to hunger

So, to satisfy that my breakfast of choice at the moment is:

-32 oz water
-Blueberries
-1/4 cup steel-cut oatmeal made with water
-Cottage cheese (1%) and 1/2 cup of 1% milk
-2 tbsp flax-seed
-Coffee (with the milk)

350 calories; 10g fat, 42.5g carbs & 25.5g protein.

The Science of this is unproven… my ‘fast carbs’ may well not be quickly absorbed with all the fat and protein (which lowers GI)… MUFAs magical health abilities over other sources of fat do remain in question… but it passes the ultimate N=1 non-Science test: I don’t need to eat until 12 🙂

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).