Exercise your mind and body

Posts tagged ‘Macros’

Full Day Of Eating 13


Veggies banners_nutrition_FINAL

image

wp-1463687032482.jpg

wp-1460465175791.jpgI always have a QuestBar handy for when I’m out and I’m hangry, iced coffee & a QuestBar really hit the spot.

wp-1460465174303.jpg

Grilled chicken and salad

Advertisements

IIFYM Week #3 Progress


photo-collage-maker_voxlix.png.png

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.

IIFYM Beiber

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. 
Macro chart 2222

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.    
Macronutrients banner

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

Another her favorite is egg whites with 1 slice of multi grain pita & 1 TB light cream cheese.image

Snacks: Greek yogurt with vanilla protein powder & cinnamon.
Or
Green apple and peanut butter
Or a banana with 10 raw almonds.

image

Dinner: Grilled chicken, broccoli and salad 

image

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

Happy Eating!

macros smart dog

Full Day Of Eating 12


Veggies banners_nutrition_FINAL

Hi everyone,
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.

image

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.

wpid-wp-1443224337782.jpg

What do you take for lunch ? & dinner?

Easy Beef Kafta


image

This is my no fuss & fast way to make kafta.

Kafta is a Lebanese dish that’s made with either lamb or beef and formed into a long meat roll and placed on a bamboo skewer.  It’s time consuming like any good dish is but I came up with a quick and easy way to prep this without any skewers.

Ingredients:
1/4 teaspoon cayenne pepper
1/4 teaspoon ground allspice
1/2 cup finely chopped fresh parsley
1 medium onion, grated
1 1/2 pounds lean ground beef
1 teaspoon salt, or to taste
1/4 teaspoon black pepper

Preparations:

In a large bowl, mix together the ground beef, onion, parsley, cayenne, allspice, salt and pepper until evenly blended.  Line a cookie sheet with plastic wrap, place meat on cookie sheet, evenly press down the meat.  Then, with a spatula, score meat into 2′ square portions. (I don’t use I knife since it’ll cut the plastic wrap.)  Place in fridge for 2-3 hours so meat can firm up.  At this time you can prep your salad and other veggies that you’d like to have for dinner.

Grill for 10 to 15 minutes, turning occasionally, until meat is no longer pink.

Serve with hummus and salad.

imagePlace meat on cookie sheet, evenly press down the meat.  Then, with a spatula, score meat into 2′ square portions. (I don’t use I knife since it’ll cut the plastic wrap.)  Place in fridge for 2-3 hours so meat can firm up.imageGrill for 10 to 15 minutes, turning occasionally, until meat is no longer pink.

image

Food Journal


image

Here’s my food log for the whole day yesterday.

My daily Macros are:
Calories: 1535
Carbs: 115 g=30%
Protein: 173 g =45%
Fat: 43g=25%

Full Day Of Eating 11 *Lunch Edition + New Job


Veggies banners_nutrition_FINAL
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 🙂

image
image
image
image
image

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.

Tag Cloud