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

Posts tagged ‘health’

Fitbit Ankle Strap

I love my Fitbit Charge HR & I love doing spin classes, or even doing the stair master but with the Fitbit on my wrist it doesn’t catch all my steps when holding on the handle bars.
So I came up with a solution. 
I bought a Velcro strap for my yoga matt but it was too long.

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So I cut it  to make it shorter and sewed it back together.

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Then put my Fitbit Charge HR on my ankle & wrap the strap on. 

Voila!!

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Positive Affirmations for Weight Loss

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I recently changed my password on my laptop, it’s just something I try to do every few months but it occurred to me why not use a positive affirmation as my password instead on some random word that really has no meaning to me.  You can do this on your cell phone, laptop, anything that you use regularly.  

Affirmations are a great way to send positive messages to your unconscious mind so that you start to think and behave in a nicer way towards yourself. Permanent weight loss or weight maintenance requires a change in lifestyle. 

Here’s just a few positive affirmations that you can use to keep you motivated and will help you to slowly but surely change your lifestyle.

  • I am strong
  • Change your mine Change your body
  • I am doing this
  • I believe in myself
  • Strong is the new sexy
  • I am committed to my goals
  • Because I can
  • Bring it
  • I am worth it
  • Just do it

What are some of your positive affirmations?

 

Please feel free to enter them in the comment section below.

Happy Monday!!!  

Motivation Dedication 100%

My Weekly Fitbit Charge HR Stats

fitbit-charge

 

Here are my first weekly stats after getting my Fitbit Charge HR and so far it’s a real motivator.  Love it!!

Jan 12, 2015 to Jan 18, 2015 
WEEK’S MOST ACTIVE DAY Fri, Jan 16  
WEEK’S LEAST ACTIVE DAY Sun, Jan 18

TOTAL STEPS

81,189

DAILY AVERAGE
11,598 steps

BEST DAY
14,172 steps

TOTAL DISTANCE
56.46 km

DAILY AVERAGE
8.07 km

BEST DAY
9.86 km

TOTAL FLOORS CLIMBED
90

DAILY AVERAGE
13 floors

BEST DAY
17 floors

TOTAL CALS BURNED
19,227

DAILY AVERAGE
2,747 cals

BEST DAY
3,012 cals

CALORIES IN VS OUT  (I didn’t enter all my food intake)
-7657 WEEKLY TOTAL
19230 cals burned
4573 cals eaten
-7000 plan deficit

AVG SLEEP DURATION
7 hrs 33 min AVG

TIMES AWAKENED
8

AVG TIME TO FALL ASLEEP
0hrs 16m

Just got my Fitbit Charge HR

fitbit-charge

Hi all,

I just got my Fitbit Charge HR and I took it for a test drive yesterday and it was great.  Those of you who have been with me for awhile probably remember me talking about the Fitbit Force and it was amazing up until they had a recall and I had to return it, I got a full refund and I patiently waited for the newer model to come out.  They came out with three new models.

Fitbit 3 New WatchesI went with the Charge HR since it has a Heart Rate Monitor & to be honest that was the only thing missing on The Force.

It has a bunch of features.

Fitbit-Charge-HR-features_thumb

There’s a Fitbit Dashboard that syncs with your phone and gives you instant feed back.

Fitbit dashboard

I’m going to see how this week goes with my new gadegt and at the end of the week I’ll post my weekly stats.

So far I think it’s a pretty cool toy.

 

Slow Cooker Baby Back Ribs

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Lately I’ve been searching ways to use my slow cooker more often since I rarely use it but when I do, it’s just a great thing. Which brings me to todays post, I made this recipe for the first time this week and my family just loved it, they’re still talking about them.  It’s a keeper and I just couldn’t wait to share with you all, hope you like it as much as we did.

Slow Cooker Baby Back Ribs

Ingredients
2 racks pork spare ribs
1 cup of your favorite bbq sauce (I used roasted garlic bbq by Sensations @ Sobey’s)
1 cup unsweetened apple sauce
½ cup water
salt and pepper to taste
Preparation
Cut the ribs into two rib portions. Season with salt and pepper.
Arrange half of the ribs in the slow cooker.
Cover with the BBQ sauce, apple sauce and water.
Secure the lid tightly on the slow cooker, turn on high heat and let cook for 4 hours, (or on low for 8 hours).
When the ribs are done, carefully remove them from and place on a parchment lined cookie sheet.  They will be very tender and can fall apart easily.

Discard all juice in slow cooker and wash immediately before it gets caked on and you’ll need a jack hammer to clean it. :-)

Brush bbq sauce on ribs, about 2 tbs of bbq sauce (from the bottle & not the juice from the slow cooker).

Bake at 350 for 20 mins, turning halfway through and brushing on bbq sauce on the othe side of the ribs.

Serve with green beans, mashed potatoes, salad and enjoy.

wpid-wp-1415536715472.jpegCover with the BBQ sauce, apple sauce and water.

wpid-wp-1415536905814.jpegLet cook for 4 hours, (or on low for 8 hours).

wpid-wp-1415536981469.jpegPlace on a parchment lined cookie sheet.

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Brush bbq sauce on ribs, bake at 350 for 20 mins.

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 Serve with green beans, mashed potatoes, salad and enjoy.

 

MacroNutrient and My Skinny Biatch Friend :-)

macronutrient-ratios

Hey everyone,

So lately I’ve been interested into jump starting my metabolize because I’ve been like a yo-yo on the scale with the same 3 lbs up & down I’ve decided that I want to count calories but still keep my low carb values.

Thanks to my lovely, beautiful friend, whom I call a Skinny Biatch with warm intentions, she has had great success with simple sticking to her calories for the day.  She’s such an inspiration and a great friend that I dedicate this blog post to her and all your skinny biatch friends that are there to support you and encourage you to continue on your weight loss journey or any other journey that you are on.  You all know who you are Skinny B.  :-)

So this past week I’ve been sick with the flu which always has me craving comfort food and at the same time I began to count calories and increase my carb intake but I’m not throwing in the towel on the whole low carb bandwagon, I’m simply enjoying some complex carbs as in more fruit and some forbidden low carb veggies, (potatoes, beets, squash etc) and steel cut oats etc.
Since I’m going back to counting calories and stay low carb, well I want to know my macronutrient breakdown should be for a low carb diet.

Well to make things simple I came across this awesome macronutrient calculator.
http://macronutrientcalculator.com/

You can chose from 4 different percentage breakdowns.  I chose the Low Carb  and to make it even more easier for myself I took those percentages for carbs, protein, fat and entered it in My Fitness Pal so it does all the work for me and notifies me if  I go over etc.

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Here’s what my Macros breakdown for a low carb diet with 1200 calories per day intake.

Carbs    25%    (75 grams per day)  (15 grams per meal)
Protein 45%    (135 grams per day)  (27 grams per meal)
Fat         30%   (40 grams per day)  (8 grams per meal)

I went even further and calculated what I need for 3 meals and 3 snacks for the day.

Meal 1: 300 calories  (19g carbs, 34g protein, 10g fat)
Snack 1:  120 calories (8g carbs, 14g protein, 4g fat)

Meal 2: 300 calories  (19g carbs, 34g protein, 10g fat)
Snack 2: 120 calories (8g carbs, 14g protein, 4g fat)

Meal 3: 240 calories (15g carbs, 27g protein, 8g fat)
Snack 3: 120 calories (8g carbs, 14g protein, 4g fat)

It’s a slow process since I’m carefully trying to hit my macros correctly but some days I’m spot on & others…not so much.  I guess that’s why most fitness buffs do meal prep and eat pretty much the same thing everyday.

 
***Hint Hint***  I’m also looking into meal prep for the week…Stay tuned for an upcoming post.

 

macronutrients-bodybuilding

Here’s a great link
http://www.bodybuilding.com/fun/macro-math-3-keys-to-dialing-in-your-macro-ratios.html

Whether you’re trying to lose fat or gain muscle you’ll need to know what calories and macronutrients are, and how to balance them for your goals. Macronutrients are the compounds which provide us with energy.

There are three types of macronutrients which are: protein, carbohydrates, and fat. You have seen these names on the back of all nutrition labels, which also show the total calorie count. The basic caloric make up of protein and carbohydrates is 4 calories per gram, where fat is 9 calories per gram.

macro 1

 

Protein 1 gram of protein = 4 calories

Thin Rib Eye Steak Asparagus
Protein is the primary building block of muscle made up of amino-acids. Since our bodies can’t make all of these amino acids, the essential amino acids have to be supplied through your diet and nutrition. Protein helps for muscle growth, tissue repair, and immune function.

High protein sources include meat, fish, milk, eggs and of course whey protein.

For a muscle building diets, a high protein diet is a must. A high protein diet will allow your body to be in a constant metabolic state where it’s able to repair and rebuild muscle tissue throughout the day.

Not having enough protein in your diet will only lead to sore muscles and very little to no progress in terms of strength, size, and overall progress. For bodybuilding and gaining muscle, it’s recommended to have 1 gram of protein per pound of body weight. It’s that much easier when you just supplement with whey protein into your diet.

 

Carbohydrates 1 gram of carbs = 4 calories

simple and complex carbs
The biggest myth was carbohydrates is that they make you fat. Carbs are the main source of fuel for our bodies, great for both short term and long term energy. There are exceptions, such as ketosis, where the body uses fat as a fuel source, but that’s not optimal for the long term. There are so many varieties of foods with (complex) carbs perfect for any diet, such as sweet potatoes, whole wheat pasta, whole wheat rice, and general whole wheat grains.

Carbohydrates are just as, if not more important than protein in bodybuilding and fitness. Carbohydrates are the fuel that give you energy for your workout, as well as making sure you have enough energy after your workout. If you’re just having protein without carbs post workout, your body is using protein as its main energy source.  Basically, it’s a waste of protein.

 

Fat   1 gram of fat = 9 calories

healthyfats 2People often fear fats, and think it’s bad for you or make you fat. That’s simply not true. There are diets focused on fat loss, such as the keto diet, which are primarily focused on fat and protein without carbs. 

Fat is a major source of energy, and actually the most concentrated source of energy.  Fat regulates hormone production, as well as absorbing fat soluble vitamins which are required to maintain good health. Fats also help normal growth and development, as well as testostorone.

Fat does not make you fat; eating over your daily caloric maintenance is what makes you fat.  Some good fat sources are avocados, nuts, egg yolks, medium-chain triglycerides (coconut oil), and omega-3 fatty acids (salmon, and other fish), chia seeds, tofu and edamame. peanut butter, and cheese, but be careful as the total calories for fats do add up higher than you realize.

 

 

 

Macronutrient-Chart round

Slow Cooker Apple Cinnamon Steel Cut Oatmeal

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Slow Cooker Apple Cinnamon Steel Cut Oatmeal

Ingredients

2 apples, peeled, cored, cut into 1/2-inch pieces (2-1/2 to 3 cups chopped)
1-1/2 cups milk (or substitute non-diary alternative like almond milk)

1-1/2 cups water
1 cup uncooked steel cut oats
2 tablespoons brown sugar (or substitute maple syrup or other desired sweetener)
1-1/2 tablespoons butter, cut into 5-6 pieces (optional)
1/2 teaspoon cinnamon
1 tablespoon ground flax seed
1/4 teaspoon salt
Optional garnishes: chopped nuts, raisins, maple syrup, additional milk or butter

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Preparations

Coat inside of 3-1/2 quart (or larger) slow cooker with cooking spray.
Add all ingredients (except optional toppings) to slow cooker.
Stir, cover, and cook on low for approx. 7 hours (slow cooker times can vary).
Spoon oatmeal into bowls; add optional toppings, if desired.
Store leftovers in refrigerator.
Freezes well.

To reheat single servings:
Put 1-cup cooked oatmeal in microwave proof bowl.
Add 1/3 cup milk or almond milk.
Microwave on high for 1 minute; stir.
Continue cooking for another minute, or until hot.

7  (3/4-cup) servings

Nutritional Info
(per 3/4 cup serving)
149 calories
3.6g fat
27.3g carbs
3.9g fiber
4.9g protein