Eat Meat~Green Veggies~Nuts~Fruit~No Sugar~No Grains

Are you up for the challengebite it write it

September Challenge!!!  For the month of September I challenge myself to keep a journal and track my food & exercise.  It’s a great way to get a jump on getting organized with school starting and everyone back to work.

  • You can chose to use a notebook or an online tracker such as My Fitness Pal.
  • But first clean out your cupboards and fridge of your unhealthy trigger foods and stock up on fruit, veggies, lean protein.
  • Write your goals for this month on the first page 
  • Dedicate a few minutes to writing in it every day.
  • Be honest with yourself and write everything in your journal, it’s a great way to teach you awareness of what you’re eating on a daily basis.

Also to be more effective with you’re journal you can show me or a friend your food journal weekly.  That weekly accountability is what makes your food journal successful, knowing that someone will be seeing what you eat.  Find a partner and we can do this together.
In just 4 weeks we’ll all be happy with the results.

Log it Track it

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What I ate

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Egg whites scramble, homemade hashbrowns.

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Cauliflower Tabouli Salad

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Ingredients: 

1 large head of cauliflower chopped up into florets (discard the tough core)
1/2 cup chopped broccoli florets
1/2 cup diced red bell pepper

1/2 cup sliced green olives
1 large bunches finely chopped flat-leaf parsley
1 bunch green onions, finely chopped (white and green parts)
1 English cucumber, peeled and finely diced (after seeds scooped out)
1/4 cup cold-pressed, extra-virgin olive oil, plus more to taste
2 tablespoons finely chopped fresh mint, plus more to taste
3 tablespoons fresh lemon juice, plus more to taste
1/2 teaspoon salt, plus more to taste
cracked pepper to taste

Preparation:
Place the raw cauliflower florets into your food processor with the S blade and pulse a few times until the consistency of couscous or rice.

Transfer this mixture to a large mixing bowl and combine well with the other ingredients.
Tweak flavors to taste – add pepper, and you may like more salt, lemon juice, olive oil or mint.

Serves 6

Below is a pic of raw broccoli tabouli salad and it was just as good as the cauliflower if not better <3

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Happy Anniversary Honey

Today I married my best friend 20 years ago, It’s been an amazing journey and I love every minute of it.  Love you <3

Happy Anniversary Honey BunnyTo all my readers I have some great recipes to share with you soon :-)

Have a wonderful day and embrace the process :-)

 

This week I tried a few new things, one is this amazing protein waffle and the other is the No Sugar Maple Syrup.  Hope you like it as much as I do.  I cannot take credit for this recipe so I’d like to give a shout out to Michael Kory, the creator of this recipe.  Here’s the link to his YouTube channel and you can see him make the waffles.  He makes 4 waffles with his waffle maker but I make 8 with mine, I guess mine are thinner.  Either way they’re delicious!

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These are the ingredients for these delicious protein waffles.Aviary Photo_130819478287355169

 
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Just enough batter in each center or else it will spill out of the sides.

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Crispy protein waffles

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These are so good, I made the recipe four times, my teenage son <3 loves them

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All done and ready when I crave them.  Perfect for breakfast or a snack or make it into a dessert.

Protein Waffles
Ingredients:
1/2 cup oats (40 grams)
1 scoop protein powder (30 grams)
1/2 cup low fat cottage cheese (115 grams)
1/2 cup egg whites (118 ml.)
1 tbsp. sweetener
1 tsp. baking powder
Pinch of salt
Cinnamon

Place all the ingredients into a blender until smooth.  That simple :-)

Makes 8 waffles.
Amount per waffle:
58 calories
0g fat
5g carbs
1g fiber

8g protein

Full Day Of Eating

Breakfast PB Banana 2015-15-7

Breakfast: I only had one slice because it was so filling plus I had a cup of coffee.  This Dempsters Thin is just 45 calories per slice, they’re very thin, that’s why I had made two slices, thinking it wasn’t going to be enough.  But I was wrong, my eyes were hungry.  I also use all natural, no sugar added Peanut Butter. YUMMY!!! 

Shake & Tea 2015-15-7--15

I had a great workout today Back & Biceps and I made myself a protein shake plus I made a pitcher of unsweetened tea.  It’s 64 oz and that’s my goal for today.  If anyone is interested in this ice tea maker here’s a link.

https://www.chapters.indigo.ca/en-ca/house-and-home/iced-tea-maker-raspberry/885395200613-item.html?ref=item_page%3avariation

Chickpeas 2015-15-7Note to self:
30 grams of light feta is 6 grams of protein and 60 calories
1 cup of chickpeas is 11 grams of protein and s 215 calories

I could have 60 grams of feta and have 12 grams of protein and consume 120 calories.  I think that’s a better food choice.

Dinner 2015-15-7For dinner I made steak and cheese subs for the family but my was without the 9′ bun but I had all the toppings and roasted cauliflower on the side.  

Toppings were sauteed onions, mushrooms and peppers, mozzarella cheese, tomato, shredded lettuce & pickles.

Weigh In 2015-15-7Update

Morning y’all,

Here’s a little update of what’s been going on lately.  I’ve really been enjoying IIFYM flexible dieting, I’ve lost 2.2 lbs.  I’ve adjusted my daily calorie intake from 1790 down to 1315.  My Macros have changed as well.

Here’s a link if you’d like to know what your Macros are.  
MacroNutrient Calculator
http://macronutrientcalculator.com/

last week_headerOld Macros

My Macros           July 1-12, 2015

Here’s what my Macros breakdown for a low carb diet with 1790 calories per day intake.

Protein 45%    (201 grams per day)  (27 grams per meal)
Fat         30%   (60 grams per day) (8 grams per meal)
Carbs    25%    (112 grams per day) (15 grams per meal)

3 MEALS PER DAY, PLUS 2 SNACKS

Suggested meal sizes for eating 1790 calories a day,
45% protein, 30% fat, 25% carbs,

Meal 1: Breakfast 448 calories (50g protein, 15g fat, 28g carbs)

Snack 1 : 224 calories (25g protein, 7g fat, 14g carbs,)

Meal 2: Lunch 448 calories (50g protein, 15g fat, 28g carbs)

Snack 2:224 calories (25g protein, 7g fat, 14g carbs,)

Meal 3: Dinner 448 calories (50g protein, 15g fat, 28g carbs)

Protein 45%    (201 grams per day)  (27 grams per meal)
Fat         30%   (60 grams per day)  (8 grams per meal)
Carbs    25%    (112 grams per day)  (15 grams per meal)

This week

New Macros July 13, 2015

3 MEALS PER DAY, PLUS 2 SNACKS

1315 calories a day

Protein 45%    (148 grams per day)  (30 grams per meal)
Fat         30%   (44 grams per day)  (8 grams per meal)
Carbs    25%    (82 grams per day)  (15 grams per meal)

http://www.freedieting.com/tools/nutrient_calculator.htm

Meal 1: 329 calories (21g carbs, 37g protein, 11g fat)

Snack 1: 164 calories (10g carbs, 18g protein, 5g fat)

Meal 2: 329 calories (21g carbs, 37g protein, 11g fat)

Snack 2: 164 calories (10g carbs, 18g protein, 5g fat)

Meal 3: 329 calories (21g carbs, 37g protein, 11g fat)

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