Food Logs for Wednesday, April 8th

Tuesday’s dinner:

5PM 8 oz corn beef, cabbage, onion, carrot, and spinach salad

Wednesday’s Food log for Nancy

7:30 Nutty Crunch protein shake from Gourmet Nutrition by John Berardi. I had planned an omelet but I found out with an hour to get ready, say goodbye to my parents, and get the kids set that I had a business meeting in Concord. Even though I had all the veggies chopped I didn’t have time to make it so I substituted with a shake.

11 PM 6 oz chicken, spinach salad, strawberries, craisins. Again I had planned on corn beef and cabbage but it didn’t sit well the night before so I substituted leftover chicken instead.

2 PM 15 roasted almonds. I made almond butter for later in the week with the rest. They smell so good roasting.

5 PM tacos- 3 oz hamburger, homemade refried beans, lettuce, tomatoes, salsa, cheddar cheese, whole wheat tortilla. Dinner was interrupted by company. I finished dinner around 6:15 at which time I had a second taco prepared the same way.

Food Logs so far…..

Monday’s food log for Nancy

5 AM 1 scoop UMP Vanilla protein powder mixed with water during training

8AM 2 eggs sunny side up, spinach, 1 whole wheat biscuit

12 PM chicken 6 oz, salad,

5 PM roast chicken, mashed turnip, 1 chickpea cake

8 PM 1 scoop chocolate protein powder mixed with 2 Tablespoon peanut butter

Tuesday’s Food Log for Nancy

5AM 1 scoop UMP Vanilla protein powder mixed with water during training

8AM 2 eggs scrambled, 1 ½ cups steel cut oats

11 Nutty Crunch protein shake from Gourmet Nutrition – Delicious

12 PM 5 oz Roast chicken, spinach salad, fruit salad (strawberries, apples, oranges)

The crock pot is going with corn beef and cabbage, onions, and carrots

What are you eating? Have you planned? leave the guess work behind, plan ahead. 

Need the Recipe?

Yesterday I posted our weekly food plan but I didn’t fill you in on some of the recipes I use. So here is a great version of a recipe I first found in Gourmet Nutrition by John Beradi.

Chickpea cakes

¼ cup onion

¼ cup chopped spinach, cooked

1 teaspoon butter

1 teaspoon garlic, chopped

½ teaspoon ginger, chopped

1 cup cooked chickpeas, drain if using canned

1 whole egg

1 egg white

¼ salt

pepper to taste

2 teaspoons lemon juice

1 Tablespoon olive oil

Preheat a frying pan to medium. Add butter and sauté onion until soft and lightly browned.  Add garlic, ginger and sauté another minute. Now add mixture to food processor along with the chickpeas, eggs, salt, pepper, and lemon juice. Puree to a semi-smooth consistency. Stir in the spinach. With frying pan on medium heat, add a Tablespoon olive oil and scoop a ball of chickpea mixture then shape into a pancake. Repeat process, leaving room between cakes. Cook until lightly browned. Carefully flip cakes and brown other side.

These can be served as a side dish or garnish with plain yogurt for a wonderful snack. We had these yesterday and were a hit with my kids and my parents who are visiting.

You can find the recipes for Peanut Butter Balls at our social support site cr8health.ning.com or click here to go right to them. 

Food Plan April 7, 2009

4:30am:

• Water, Ultra 40 Protein, Mass Aminos

7:30am:

• Omelette – 4 egg whites, 1 egg, 1/2 oz. cheese, spinach
• 1 cup steel cut oats w/honey
• Black Coffee

10:00am

• 2 scoops UMP (Ultimate Muscle Protein) in water
• Super Pak Multivitamin

12:30pm

• 8 oz. chicken breast
• 1 1/2 cups turnip
• Chickpea cake

2:30pm

• 2 scoops UMP

5:00pm

• 6 oz. corned beef
• cabbage
• spinach salad w/oil and vinegar

7:30pm

• 2 scoop UMP w/ 2 tablespoon peanut butter

Meal Planning for a Week

So many of you have asked ” So….. what do you eat?” Well now is your chance to get an inside look into our family’s mealtimes. I plan meals for three different types of people all within our family. Dean, who is blogging his food, has special needs as to his intake of starchy carbs. The kids do not need to worry about weight loss, they are very active preschoolers. I also watch what I eat but tolerate most foods in moderation.

Why do I say all that? You can’t copy exactly what I do and get the results you desire. This is a tool to add to your tool box. You’ll need to create a personal food log and meal plan. What works for me might not get all the results you are looking for. 

 

Take a Peak!

Meal Plan for April 6 – April 12

W=workout meals, B= breakfast, S= snacks, D=dinner

Monday:

W: 1 scoop UMP vanilla protein powder mixed with water

B: eggs/spinach/ whole wheat biscuits

S: orange

L: Chicken Stir Fry with veggies and brown rice

S: Apple (Protein Shake for Nancy)

D: Raost Chicken/turnip/chickpea cakes

S: (1 scoop UMP Chocolate with 1 Tablespoon peanut butter for Nancy)

Tuesday:

W: 1 scoop UMP vanilla protein powder mixed with water

B: eggs/ spinach/steel cut oats

S: raisins/craisins/apricots/prunes/cheese

L: roast chicken/turnip/beets/applesauce

S: cottage cheese/pineapple

D: cornbeef/cabbage/onion/spinach salad

S: yogurt for kids (1 scoop UMP Chocolate with 1 Tablespoon peanut butter for Nancy)

Wednesday:

B: Omelet (gr.pepper/onion/mushroom/cheese)

S: Trail Mix (raisins/craisins/apricots/prunes/almonds/sunflower seeds/walnuts/coconut)

L: cornbeef/cabbage/onion/spinach

S: Peanut butter balls/apples

D: taco salad (guacamole,refried beans, lettuce, cheese, hamburger, salsa)

S: crackers for kids(Protein Shake for Nancy)

Thursday:

W: 1 scoop UMP vanilla protein powder mixed with water

B: Breakfast burrito (tomatoe, salsa, onion, black beans, eggs, cheese, wheat tortilla)

S: banana bites (banana, yogurt, coconut)

L: tacos

S: venison jerky/carrots/gr. Pepper sticks

D: Pork Roast/ butternut squash

S: peanut butter balls  (1 scoop UMP Chocolate with 1 Tablespoon peanut butter for Nancy)

Friday:

W: 1 scoop UMP vanilla protein powder mixed with water

B: eggs/ carrot/whole wheat biscuit

S: hard boiled egg/ gr. Pepper

L: Pork Roast/ butternut squash

S: yogurt apricots

D: Hamburger- no bun/mixed veggies (peppers, onion, mushrooms, ginger, garlic, sesame seeds, pea pods, water chestnuts)

S: granola bars  (1 scoop UMP Chocolate with 1 Tablespoon peanut butter for Nancy)

Saturday:

B: omelet/ sweet potatoe hash

S: apples/ nut butter (almond, pecan, walnut)

L: leftovers/ applesauce/ salad

S: granola bar

D: all day long pork loin chili

S: trail mix (1 scoop UMP Vanilla with 1 Tablespoon nut butter for Nancy)

Sunday:

B: Yogurt and fruit for kids (mint chocolate shake for nancy 1-2 scoops UMP chocolate protein powder)

L: Eggs/ pancakes/berries/ chopped nuts

S: Easter dinner at in laws

D: Easter at in laws (the plan is to fill the dinner plate with wise choices, then allowing a dessert )

S: granola bars  (1 scoop UMP Chocolate with 1 Tablespoon peanut butter for Nancy)

Did you catch the pattern? We eat eggs every morning usually with oatmeal. Dinner is lunch the next day. I make enough snacks to last a few days.

Life is complicated enough, these are a few ways I make things easy.

So ask questions. Let me know what you think? Find out why I do what I do. 

Mixed Signals?

So can I or can’t I?

Food Plan Monday April 6, 2009

4:30am:

• Water, Ultra 40 Protein, Mass Aminos

7:30am:

• Omelette – 4 egg whites, 1 egg, 1/2 oz. cheese, spinach
• 1 cup steel cut oats w/honey
• Black Coffee

10:00am

• 2 scoops UMP (Ultimate Muscle Protein) in water
• Super Pak Multivitamin

12:30pm

• 6 oz. grilled sirloin
• roasted brussel sprouts

2:30pm

• 2 scoops UMP

4:30pm  (During/After Workout)

• Workout Drink (currently using Biotest Surge)

5:30pm

• 1 scoop UMP w/ 1 tablespoon peanut butter

7:30pm

• 1 scoop UMP w/ 1 tablespoon peanut butter

Keep It Simple! My Top Two Diet & Exercise Tips

I want to share some tips with you today that pretty much sums up what all of us need to do to get lean and stay lean for life.

It doesn’t get any simpler than this… but simple works!

TOP 2 EXERCISE TIPS

* Invest in a Whole Body Workout: This means doing a circuit designed to work your upper body, lower body, and core at least three times per week. Here’s an example: Alternate between 50 seconds of work and 10 seconds of rest for each a double-leg (e.g. squat), push (e.g. push-up), single-leg (e.g. lunge), pull (e.g. row), and core (e.g. plank) exercise. Perform up to 4 rounds without rest for a killer 20-minute total body workout.

*  Harness the Power of Intervals: Interval training is scientifically proven to burn nine times more body fat than ordinary exercise and elevates metabolism for up to 48 hours following your workout. In our bootcamps we use intervals as a “finisher” after our strength training. If you do your “cardio” on off days from strength training, something like this works great: Select your cardio exercise of choice, alternate between 20 seconds of work and 10 seconds of rest and repeat this 30 second interval eight times for four total minutes followed by a one-minute rest. Repeat for up to 20 total minutes. This routine works best on a stationary bike (airdyne) or for body weight cardio exercise that you can do at home like running in place or jumping jacks.

TOP 2 DIET TIPS

* Eat Early and Often: Eat immediately upon waking and then every two to four hours to starve fat and feed muscle. By continuously fueling your furnace, and eating some animal protein (meat, eggs, cheese, etc.) at every feeding, you’ll also keep your metabolism revved up throughout the day and prevent overeating.

* Think Fiber First When Consuming Carbs: Eat an unlimited amount of fibrous, cruciferous green veggies to fill your belly both during and between meals. For optimal fat-burning, try to limit fruit and other carbohydrate consumption to within 1-2 hours post-workout when your body best tolerates starches and sugars.

Live by these 2 training and nutrition rules and you will have a body to be proud of… I guarantee it!

Now Make It Happen!

Dean

6 Pack 6 Week 9 and a Word From Chrissy!

A new name makes it into the weekly top spot! Congratulations to Judy as she ties weekly favorite Lisa for first place this week. As we said last week, it’s anyone’s game for the weekly and monthly prizes. With the tie this week, next weeks prize is worth $50 – Could be yours!

Also we have a switch at the top of the overall – it couldn’t be tighter.

With next weeks score sheet we need you to turn in this weeks (week 10) food log PLUS your complete menu plan for this week (week 10) – shouldn’t be any extra work as you should already have them on hand.

As an added bonus we are adding a bonus surprise prize for the entire Top 10 at the end of the contest. You WILL want to be one of the winners!

Now let’s hear from Chrissy Schultz, who is our month 2 winner! Listen carefully, she reveals some great info on what has made her so successful! Fantastic Job Chrissy!

Make It Happen!

6 Pack 6 Results

Week 9 Top Ten

Judy S.	72 Points
Lisa A.	72 Points
Chrissy S.	69 Points
Robin S.	69 Points
Karyn M.	66 Points
Greg S.	66 Points
Julie D.	64 Points
Donna K.	58 Points
Evelyn P.	56 Points
Angela D.	52 Points

Overall Top Ten

Lisa A.	642 Points
Chrissy S.	641 Points
Judy S.	599 Points
Julie D.	588 Points
Robin S.	582 Points
Evelyn P.	564 Points
Karyn M.	556 Points
Greg S.	549 Points
Donna K	492 Points
Angela D.	491 Points

Make It Happen!

Drop The Weight Belt!

I trust you are having a great week! Nancy and I will be in Connecticut for a few days to see our oldest son Tim getting married to his wonderful fiance’ Debra.

A couple of things I wanted to share that you might want to keep an eye on.

We have had a request that Nancy and I start showing you what our meal plans look like on a daily and weekly basis. To that end we are going to be posting our own meal plans and blogging our nutrition on a regular basis. We look forward to your feedback.

Secondly I wanted to share with you an opportunity to get some great organic vegetables on a weekly basis throughout the 2009 growing season at a great price. Our friend Kerry Morencey has started a CSA (community supported agriculture) at the Milk and Honey Farm in Loudon and is still looking for partners. If you don’t have time or know how to garden, I would encourage you to look at the info and give Kerry a call so she can answer your questions. Nancy and I are buying a share to support our own garden.

CSA Brochure

CSA Agreement

Milk and Honey Farm Newsletter

***

I saw a great article by Jonny Bowden, PHD, CNS called 7 Ways To Boost Your Energy, and something he wrote really struck a chord with me. It speaks to the fact that we are so busy looking for the “edge” in our weight loss and performance goals that we miss the obvious.

Here’s part of what Jonny wrote:

“Let’s say you were a swimmer wearing a weight belt and you wanted to increase your time in the 50-yard freestyle. You could spend a lot of effort researching the latest titanium high-tech bathing suit — which might add a second or two to your time — but wouldn’t it be a lot more effective to simply drop the weight belt?

Most of us are carrying around weight belts and looking to increase our energy with coffee and stimulants when in fact if we just dropped the weight belt we’d automatically go faster.”

For me personally that weight belt was 80 plus pounds of extra fat. Getting rid of the extra weight boosted my energy and productivity unbelievably. I don’t care what anyone says, being overweight and obese is not healthy, no matter how good you think you feel. In fact, I didn’t even know I was as bad off as I was until I finally got rid of the extra baggage. It is not “normal” to be tired all the time and get out of breath climbing a flight of stairs. That was me! My new normal allows me the energy I need to be productive all day long without the coffeepot I.V. – I love it!

Jonny went on to say that other “weight belts” holding you back might be too little sleep, a high carbohydrate diet, toxic relationships, and other trapping of modern life that can take our eye of our goals. Working on these challenges goes a long way to achieving our dreams.

As always, we are looking for your comments and feedback, so don’t be shy!

We will be in touch later in the week with 6 Pack 6 results.

Now go out there and Make It Happen!

Dean