Exercise your mind and body

Posts tagged ‘Carb Cycling’

Protein Oatmeal Recipe


 

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This  is one of my favorite breakfasts and I’m not usually a fan of oatmeal but this is delicious.  This recipe is from the new book by Chris & Heidi Powell called Extreme Transformation.

Raspberry Almond Oatmeal

Breakfast

⅓ cup rolled oats (½ cup for men)
½ cup water
2 teaspoons all-natural almond butter
1 tablespoon unsweetened almond milk (2 tablespoons for men)
⅛ teaspoon pure almond extract (optional)
¼ cup vanilla protein powder (½ cup for men)
½ cup raspberries
1 teaspoon slivered almonds
Dash of cinnamon
Vanilla stevia drops for sweetness

Mix the oats and water together. Microwave 1–2 minutes.

Stir in almond butter, almond milk, and almond extract (if using). Stir in protein powder.
Top with raspberries, almonds, and cinnamon. Add stevia if needed for sweetness. Eat warm.

You can also make this the night before by mixing all the ingredients together and storing in the fridge overnight without cooking. Eat cold.

Women: 285 cals; 11g fat; 30g carb; 20g protein
Men: 405 cals; 14g fat; 41g carb; 35g protein

I usually omit the peanut butter, slivered almonds, cinnamon & stevia.  My calorie count for my edited recipe is 200 calories.   🙂

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What I ate


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Carb Cycling 2016 💜😊


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Hello all,

Sorry I’ve been away from my blog but life as I know it has taken over all of my time, but luckily with the holiday break here I’ve found some free time in between all the hub bub of entertaining weekend guest, kids parties, shopping etc oh ya & over eating I’ve been wanting to write in my blog to tell you what I’m really excited about.  My newest experiment will be carb cycling…What? Wait? You’ve done this already, yes you’re right I’ve tried it before for a week or so but this time around I really feel that this is it for me and no I’m not saying this just because it January 2016 and it’s resolution time. I’m saying this because I truly believe that this will be my lifestyle and not a diet.  I like the fact that no food is off limit, it just matters how you combine your food.  Before I explain here’s just a little recap, I’ve been a stay at home mom for the past 15 years and now with my kids both starting high school I got a job working in retail.  Wow what an adjustment for myself and my whole family. Juggling family, work and trying to get in some time at the gym and eating healthy has become a challenge.  I’m trying to find a meal plan that’ll suit my needs, I don’t have celiac disease but I’ve noticed over the years that I can’t tolerate wheat, so that’s why carb cycling just seems to fit the bill.  santa listFor Christmas I asked Santa for a book, and he pre-ordered it as it was going to be released on Dec 22, 2015.  The book is called Extreme Transformation by Chris & Heidi Powell, I just love the show extreme weight loss and now I can see how they really do it, basically with a step by step manual.  Well Santa came through and my book arrived and I haven’t been able to put it down.extreme transformation coverLet me start of by saying that Carb Cycling is not a fad diet but rather it’s a well known and effective technique used by professional athletes and body builders.

Carb cycling is simply alternating high carb days with low carb days. I highly recommend getting Chris & Heidi’s new book because it’s explained so much better than I can do it justice.  But I’ll do my best to put it out there for you.Motivate Make today count
Everyday: on either High Carb and Low Carb days

Eat breakfast, 30 minutes after waking up (it gets your metabolism going)
5 meals every 3 hours (keeps your metabolism fire burning )
5 x a week 20 min Metabolic Missions (exercise routines)
6 x a week Weight Loss Accelerator (cardio)
Drink plenty of water
(Water energizes your muscles, which means your workouts will go better, your body will get stronger, and you’ll be able to burn more calories. Drink water before, during, and after exercise. You need to replace all that water you’re sweating away while your well-hydrated muscles are burning all those calories)
staytunedStay tuned as I plan on posting recipes, grocery lists, approved foods list, exercises and much more.

 

Full Day Of Eating 11 *Lunch Edition + New Job


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I’ve been a stay at home mom for the last 16 years and now that both my kids are going to be in high school this year I decided it was time for me to get back into the workforce.  
Well I got a part-time job working as a supervisor of a retail store, it’s been an adjustment at home since my kids are so use to having me around, also I’ve been trying to plan out my meals for when I go to work and to cook dinner for my family.  Ideally I’d like to use the slow cooker daily but I just don’t have a lot of slow cooker recipes that are low carb friendly, but I’m working on it 🙂

Below are just some of my meals and snacks that I’ve made for myself to take to work.
P. S. I just love my “on the go” plastic container, it’s got everything I need all in one.

Please share in the comments below if you have any suggestions or advice. Thanks 🙂

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Full Day Of Eating 10


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.

Overnight Steel Cut Oats & Blueberry


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Overnight Steel Cut Oatmeal
Ingredients:
1 cup plain nonfat Greek yogurt
1/2 cup unsweetened almond milk
1/2 cup steel cut oats (uncooked)
1 teaspoon brown sugar
1 cup frozen blueberries

Preparations: In a medium bowl, mix together yogurt, milk, oats and brown sugar.
Divide into 4 mason jars or containers, top with frozen blueberries and refrigerated at least ­6 hours or overnight.

Add additional toppings such as toasted coconut, almonds, or honey. 

Makes 4 servings

1 serving:

Calories 143
Total Fat 1.4g
Carbs 24.6
Fiber 3.7
Sugar 7.1g
Protein 8.7g
Calcium 11.0%
Iron 5.2%

What I ate this week


Hey everybody,

Hope you’ve had a good week so far.  I’ve had some yummy meals this week, thought I’d share them with you.

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