Grilled chicken and salad
Posts tagged ‘High Protein’
Starting Weight: April 12, 2016 179.0 —— Current Weight: May 3, 2016 176.0
Hello beautiful people,
I’ve been doing IIFYM for the past 3 weeks and I’m loving it.
What’s IIFYM??? (“If It Fits Your Macros”) which simply means eating in a way to fulfill your macronutrient requirements that are calculated just for you.
Macronutrients are protein, carbohydrates, and fats. Every type of food is made up of these three macronutrients. Below is a chart of how your body breaks down all food into these three macros.
To label food as “Clean” Or “Dirty” makes people fear food and as we all know a calorie is a calorie but what most people don’t know is that our body doesn’t distinguish whether the protein we just consumed came from a steak or from a cheeseburger. Food is fuel for our body, we all need a certain amount of protein, carbs and fat in our daily food consumption. Tracking your macronutrients (macros) for your own daily needs is IIFYM.
Now it may seem daunting at first but it does get easier, but put in the effort and you’ll be rewarded with results. Also you’re worth the time so put yourself first. I’m eating so much better and healthier. I can really see myself doing this as a lifestyle and not a fad diet. Once I get the hang of planning my meals ahead of time and meal prepping on the weekend then this will come so much easier.
Nothing in life comes easy so if you want it then it’s going to take some effort.
Keep your eyes on the prize.
Here’s just a few tips that can help you get started on IIFYM,
1. Plan your meals for the night before.
This might sounds obscured because you have much better things to do with your time than to think about what you’re having for lunch tomorrow. Ok well look at it this way, if you had a $100 gift certificate to spend at your favorite clothing store, do you just pick up a pair of pants, a skirt and a blouse , walk up to the register with fingers crossed, hoping you didn’t spend more than $100?
What, no! Does that seem logical? Of course not! You’re checking the price tag of each piece, and mentally adding everything up so that you can stay within your budget.
IIFYM is exactly the same scenario. Budgeting your macros so that at the end of the day, your check book balances. No only will you love to shop for new clothes but you’ll have better energy, better performance in the gym, and fat loss all over (abs, anyone?)
Meal planning the night before is easy to do. For instance when you’re relaxing watching tv or laying in bed, open up your food tracking app and add food for tomorrow. Enter in everything you need for breakfast, pre-workout snack, post-workout snack, lunch, dinner, etc., adjusting as necessary, to hit your goals.
Tomorrow, if you need to adjust a little bit here and there, that’s ok. What you have set up is a beautiful plan, and now all you have to do is follow it
2. Log it before you eat it.
If you can’t log your whole day in advance and follow your own journal, then at least follow one rule: log it before you eat it. I bet if you log it before you eat it, you will be very successful in hitting your macros!
Here’s just a few meals that I’ve been enjoying.
Breakfast is either protein oatmeal & raspberries
Snacks: Greek yogurt with vanilla protein powder & cinnamon.
Green apple and peanut butter
Or a banana with 10 raw almonds.
Dinner: Grilled chicken, broccoli and salad
At the end of the night when I have a few macros leftover, well that’s where the interesting combinations are created. There’s been times where I had a bunch of calories & carbs and zero protein. So that’s where the famous pop tarts come in handy.. LOL
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
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. 🙂
Hope you’re all doing well. I went to work today and I thought I’d show you what I brought with me. Yesterday I bought some new thermos containers that are stack-able and I also bought collapsible cutlery…LOL They were too cute and I got them in my favorite color…purple.
I’m sick with a cold & dry cough, so for lunch I made lentil soup and I had some canned sliced peaches that are packed in water.
Dinner: Is grilled chicken, feta, cucumbers, olives, grape tomatoes, celery & for dressing I have just balsamic vinegar.
What do you take for lunch ? & dinner?
This was a first for me and it was a great refreshing meal and everyone said it was a keeper.
I had fresh corn tortillas, I made a avocado black bean salsa with a side veggie of roasted asparagus with parmesan.
2 green onions, thinly sliced
1 tomato, chopped
1/2 cup black beans, rinsed
1/2 cup corn
2 avocados, diced
1/4 cup lime juice
1/4 cup cilantro, minced
1 jalapeño, seeded, diced
2 tbsp olive oil
2 tsp chili powder
1/2 tsp cumin
1/2 tsp pepper
1/4 tsp salt
1 pound shrimp, raw, shelled, deveined
For Salsa: Combine green onion, tomato, black beans, corn, lime juice, and cilantro, mix well and set aside.
Make the Shrimp: Heat grill to medium.
Meanwhile, mix the olive oil, chili powder, salt, pepper, cumin, and shrimp in a large bowl.
Stir until shrimp are evenly coated with seasoning.
Grease grill with a wad of paper towels dipped in vegetable oil or non-flammable cooking spray.
Place shrimp on grill and cook until just opaque, about 1-1/2 – 2 minutes per side.
Cover to keep shrimp warm.
Grill the tortillas until warm and slightly charred, about 20 seconds per side. (Or heat tortillas in microwave according to package instructions.)
Spoon avocado salsa generously over warm tortillas, then top with 3 shrimp.
Serve tacos with lime wedges on the side.
I love kettlebells and over the years I’ve gotten to really like a few exercises, it’s a great piece of equipment for a total body workout and cardio all in one. Below is my Kettlebell workout give it a try and let me know what you think. I use bell that are 25 lbs-35 lbs, working my way up the bell ladder.
If you’re a beginner, pick a few of the exercises and complete them in a sequence workout doing 3 sets of 12-15 reps each. If you’ve been around the block or two, try to get through the whole sequence two times through doing 12-15 reps of each exercise.
Around the world
(keep your core tight)
Bridge Triceps Pullover
Double Rack Squat
Pass Through Lunge
Single Arm Swing
(side to side)
Single Leg Deadlift
Figure 8 + Squat
(Keep core tight, back straight)
Clean & Press
I hope you all had a wonderful week. My week was very eventful with my kids both being in high school this year.
Today I was on the ball. Brought my kids to school, went straight to the gym, ran some errands and even started the crock pot and made beef stroganoff for the family since I have to work tonight.
I found this today, had to get it. It’s going to be my new food journal.
I truly believe that if you surround yourself with positive people, quotes etc you will have a better response throughout your day.
“The future starts today not tomorrow.”
I had an awesome workout today, I did an hour of kettlebells. I used 25-30 lb bells, talk about getting a full body workout and cardio all in one. I didn’t use the pink bell but its just too cute not to be in the pic. Lol