Ok guys, I love Blogger. However, there is no data storage here, so I have to move to a new site so that Tom and I can TALK to you, as well as having me WRITE at you.
I have our new site up and running.
www.hittingyourweight.com
The website is just getting started, but all new content will be posted there.
Thanks for reading.
Sunday, March 28, 2010
Saturday, March 27, 2010
New site pending!
I havent forgotten you guys.
I am working on a new website to host the blog, and the new podcast!
I will put up details as they happen.
I am working on a new website to host the blog, and the new podcast!
I will put up details as they happen.
Wednesday, March 17, 2010
Dr. Jason's Chili
This has been a pretty popular request, so I tested it out today and here's the result:
It makes about 10 cups of chili. Nutritional content.
WHOLE BATCH 1500- Calories
Serving size - side = 1 cup / 150 Cal, main course = 2 cups / 300 Cal
Ingredients:
Seasoning: 2 teaspoons of each: coriander, chili powder, oregano, 2 tablespoons cumin, 1/2 teaspoon ground cloves. Combine these in a small bowl.
3 medium onion - diced fine
1 red pepper - chopped
4 ribs of celery - chopped
4 carrots - either grated or shredded in food processor
1 28 oz can Diced Tomatoes
1,25 # ground turkey breast
4 chicken Andouille sausage (if this is too spicy it's ok to substitute turkey Italian sausage) - sliced into coins
1/4 cup chicken stock
6 cloves minced garlic
Directions:
1) Heat Dutch oven to medium-high heat
2) Add onions, stir for about 1 minute, so onion does not stick
3) Cook the onion until slightly browned
4) Add 1/8 cup of chicken stock, celery and pepper
5) Cook for about 7 minutes, until celery gets a little opaque
6) Add Sausage and cook until sausage is cook all the way through, if the veggies start to stick, add a little stock - stir frequently - about 7 min
7) Empty everything into large bowl
8) Add garlic
9) Cook about 30 sec
10) Add about 2 tablespoons stock and scrape up any bown bits in Dutch oven
11) Add ground turkey
12) Use a wooden spoon to break up the turkey - cook through - about 5 min
13) Add seasoning mix and stir for about 60 sec
14) Add carrots and tomatoes and cook for about 2 min
15) Add the veggies and sausage that were set aside
16) Bring to a simmer for about 2 min, then lower heat to low and cover.
17) Cook for about an hour, checking to be sure there is enough liquid and that the chili is not sticking to bottom of Dutch oven, add stock if too dry
18) OPTIONS:
- if too spicy, add 6 tablespoons ketchup
- Ok to serve with 1 oz partially skim cheese- like Mozzarella
- Love legumes? Add canellonni beans, or black beans, or pretty much any bean
Share and enjoy!
It makes about 10 cups of chili. Nutritional content.
WHOLE BATCH 1500- Calories
Serving size - side = 1 cup / 150 Cal, main course = 2 cups / 300 Cal
Ingredients:
Seasoning: 2 teaspoons of each: coriander, chili powder, oregano, 2 tablespoons cumin, 1/2 teaspoon ground cloves. Combine these in a small bowl.
3 medium onion - diced fine
1 red pepper - chopped
4 ribs of celery - chopped
4 carrots - either grated or shredded in food processor
1 28 oz can Diced Tomatoes
1,25 # ground turkey breast
4 chicken Andouille sausage (if this is too spicy it's ok to substitute turkey Italian sausage) - sliced into coins
1/4 cup chicken stock
6 cloves minced garlic
Directions:
1) Heat Dutch oven to medium-high heat
2) Add onions, stir for about 1 minute, so onion does not stick
3) Cook the onion until slightly browned
4) Add 1/8 cup of chicken stock, celery and pepper
5) Cook for about 7 minutes, until celery gets a little opaque
6) Add Sausage and cook until sausage is cook all the way through, if the veggies start to stick, add a little stock - stir frequently - about 7 min
7) Empty everything into large bowl
8) Add garlic
9) Cook about 30 sec
10) Add about 2 tablespoons stock and scrape up any bown bits in Dutch oven
11) Add ground turkey
12) Use a wooden spoon to break up the turkey - cook through - about 5 min
13) Add seasoning mix and stir for about 60 sec
14) Add carrots and tomatoes and cook for about 2 min
15) Add the veggies and sausage that were set aside
16) Bring to a simmer for about 2 min, then lower heat to low and cover.
17) Cook for about an hour, checking to be sure there is enough liquid and that the chili is not sticking to bottom of Dutch oven, add stock if too dry
18) OPTIONS:
- if too spicy, add 6 tablespoons ketchup
- Ok to serve with 1 oz partially skim cheese- like Mozzarella
- Love legumes? Add canellonni beans, or black beans, or pretty much any bean
Share and enjoy!
Wednesday, 3/17/2010
Pretty sore today. I had originally thought that today would be a great day to get a massage. Doesn't look like that is happening.
Instead, I am working in my test kitchen to get a Light Chili recipe for you guys. I don't use recipes for my chili, and I tend to like it pretty spicy, so I wanted to practice a bit and get it right. So that when I write it down, it's just the way I want it.
Also, I have a unique opportunity for exercise today. Yardwork. UPDATE AT BOTTOM!
I have a medium sized city yard. Kristin and I do a ton of gardening in this space. I need to get all the leaves (that I used as cover against the winter) into the bin, then shred them, then get them into the composter.
First I have to empty the bins, and the composter, and I need to get all the leaves raked up, etc. etc. etc.
I will wear my HR monitor and we can see how much I burned.
Meal #1
Coffee cream and sugar - 100
1/2 bagel, 1 oz cream cheese
410 Cal
Meal #2
1.5 cup turkey chili (not quite done turkey chili, that is), I should have the calorie total for this by tonight
225 Cal
Snack
GREEN TEA!
1/2 cup turkey chili - I think I'm going to have a lot of this today . . .
1/2 roll
150 Cal
Meal #3
I am guessing this is going to be more turkey chili, but I will edit this in later.
Indeed - 2 cups chili
300 Cal
OK, so gardening in the city. This is raking leaves, sweeping, shoveling, hoeing and a bunch of tilling for the veggie plot (about 10x5).
1 hour, 45 min
avg HR = 108
max HR = 126
Total calories - 740
That is pretty good. Just wait until I need to bring in more paving pebbles, or topsoil. I've been known to bring home 40 bags in a long afternoon. I will totally be keeping my HR monitor on when I'm working hard outside!
Instead, I am working in my test kitchen to get a Light Chili recipe for you guys. I don't use recipes for my chili, and I tend to like it pretty spicy, so I wanted to practice a bit and get it right. So that when I write it down, it's just the way I want it.
Also, I have a unique opportunity for exercise today. Yardwork. UPDATE AT BOTTOM!
I have a medium sized city yard. Kristin and I do a ton of gardening in this space. I need to get all the leaves (that I used as cover against the winter) into the bin, then shred them, then get them into the composter.
First I have to empty the bins, and the composter, and I need to get all the leaves raked up, etc. etc. etc.
I will wear my HR monitor and we can see how much I burned.
Meal #1
Coffee cream and sugar - 100
1/2 bagel, 1 oz cream cheese
410 Cal
Meal #2
1.5 cup turkey chili (not quite done turkey chili, that is), I should have the calorie total for this by tonight
225 Cal
Snack
GREEN TEA!
1/2 cup turkey chili - I think I'm going to have a lot of this today . . .
1/2 roll
150 Cal
Meal #3
I am guessing this is going to be more turkey chili, but I will edit this in later.
Indeed - 2 cups chili
300 Cal
OK, so gardening in the city. This is raking leaves, sweeping, shoveling, hoeing and a bunch of tilling for the veggie plot (about 10x5).
1 hour, 45 min
avg HR = 108
max HR = 126
Total calories - 740
That is pretty good. Just wait until I need to bring in more paving pebbles, or topsoil. I've been known to bring home 40 bags in a long afternoon. I will totally be keeping my HR monitor on when I'm working hard outside!
Tuesday, March 16, 2010
Tuesday, 3/16/2010
I got essentially no sleep last night. No idea why. Kristin drove the kids and that gave me another hour, thank God. Got to the gym, just in time, but had a great workout with Courtney, treadmill conference with Tom, then another hour shootin' hoops by myself.
Meal #1
Last night I ate.
I had about 2 cups frosted flakes - 250
1/2 Peach - 45
1 oz Ham - 100
1 oz Cheese - 100
Total 495
Meal #2
Chicken Wrap - 250 Cal
Beef Sandwich - 375 Cal
Total = 625
Snack
Blueberry, banana, peach, smoothie, 1/2 scoop protein = 215 Cal
So far = 1335, which is a lot, but I'm ok with that, since I had a good workout day. Still, a 900 Cal dinner would totally trash that. So - some extra protein, but as little fat as possible tonight and I should be ok. Maybe I will up the fiber a little too, to help out the profile of carbs a little bit. We'll see. . . more to come.
Meal #3
Chicken - 5 oz or so - 250 cal
Risotto - 150 Cal (not very much)
Smoothie - 250 Cal
Total = 650
Total for the day =1985
This was a bad diet day, I think. But with a 1800 Cal burn, I wanted to be a little on the higher end. I would rather have been 1600, but /shrug.
The rest of the week is all about the diet. I am going to hammer home 1200-1300 every day. Then get real low on Friday, have a great weigh in on Sat (I hope). If I can squeeze 3 pounds (unlikely) I will be down to 253, which will be 50# down from when I started the Largest Loser in June '09. That would be cool.
Meal #1
Last night I ate.
I had about 2 cups frosted flakes - 250
1/2 Peach - 45
1 oz Ham - 100
1 oz Cheese - 100
Total 495
Meal #2
Chicken Wrap - 250 Cal
Beef Sandwich - 375 Cal
Total = 625
Snack
Blueberry, banana, peach, smoothie, 1/2 scoop protein = 215 Cal
So far = 1335, which is a lot, but I'm ok with that, since I had a good workout day. Still, a 900 Cal dinner would totally trash that. So - some extra protein, but as little fat as possible tonight and I should be ok. Maybe I will up the fiber a little too, to help out the profile of carbs a little bit. We'll see. . . more to come.
Meal #3
Chicken - 5 oz or so - 250 cal
Risotto - 150 Cal (not very much)
Smoothie - 250 Cal
Total = 650
Total for the day =1985
This was a bad diet day, I think. But with a 1800 Cal burn, I wanted to be a little on the higher end. I would rather have been 1600, but /shrug.
The rest of the week is all about the diet. I am going to hammer home 1200-1300 every day. Then get real low on Friday, have a great weigh in on Sat (I hope). If I can squeeze 3 pounds (unlikely) I will be down to 253, which will be 50# down from when I started the Largest Loser in June '09. That would be cool.
Monday, March 15, 2010
Monday, 3/15/2010
Today I am not really working out. Goin into work a little early for staff meeting, and did some light workouts over the weekend. So today I'm gonna recover just a little. To offset that I need to really watch my calories. I ate a decent breakfast (though not a lot of protein) so I will need to be a little bit lighter the rest of the day.
Meal #1
Muffin - 350 Cal
Toast - 110 Cal
Ham - 1 oz - 100 Cal
Total = 560 Cal
Meal #2
Meal #3
Snack
Exercise
Meal #1
Muffin - 350 Cal
Toast - 110 Cal
Ham - 1 oz - 100 Cal
Total = 560 Cal
Meal #2
Meal #3
Snack
Exercise
Sunday, March 14, 2010
Sunday, 3/14/2010
Meal #1
Ham - 2 oz - 200 Cal
Jalepeno Havarti - 1 oz - 100 Cal
Hot Cross Bun - 200Cal
500 Cal
Meal #2
Smoothie - 1/4 cup blueberries, 1 peach, 1 banana, 1/2 scoop protein, ice, water = yum!
250 Cal
Meal #3
Baked Chicken - 300 cal
Mashed potatoes - 300 Cal
Salad - 100 Cal
700 Cal
Snack
2 oz potatoes = 150 Cal
Total = 1600
Exercise
I am taking Alyson to a birthday party. Sometimes it's a 'drop-off' and sometimes it's a parents hang-out event. I'm bringing my gym bag in case it's a drop-off. Otherwise, I'll go to the gym after the party. The eral goal will be trying to NOT EAT anything at the party. I had a big brunch (500 cal) and an early snack (250 Cal) - so I'm full before the party. I hope that helps.
Drop off party! Woot! I got to the gym for about 90 minutes , 500 Cal. Not super high energy workout (I did lift a little too), but it counts!
Ham - 2 oz - 200 Cal
Jalepeno Havarti - 1 oz - 100 Cal
Hot Cross Bun - 200Cal
500 Cal
Meal #2
Smoothie - 1/4 cup blueberries, 1 peach, 1 banana, 1/2 scoop protein, ice, water = yum!
250 Cal
Meal #3
Baked Chicken - 300 cal
Mashed potatoes - 300 Cal
Salad - 100 Cal
700 Cal
Snack
2 oz potatoes = 150 Cal
Total = 1600
Exercise
I am taking Alyson to a birthday party. Sometimes it's a 'drop-off' and sometimes it's a parents hang-out event. I'm bringing my gym bag in case it's a drop-off. Otherwise, I'll go to the gym after the party. The eral goal will be trying to NOT EAT anything at the party. I had a big brunch (500 cal) and an early snack (250 Cal) - so I'm full before the party. I hope that helps.
Drop off party! Woot! I got to the gym for about 90 minutes , 500 Cal. Not super high energy workout (I did lift a little too), but it counts!
Saturday 3/13/2010
Official Weigh-In = 256.0 #
Not as far down as I want it to be, but doing ok the past month or so. I just started so slowly that it's taking me a bit to catch up.
Breakfast
Bagel with Cream Cheese = 500 Cal
Lunch
Nachos with chicken = 500 Cal
Dinner
Oven "fried" chicken and salad = 500 Cal
Snack
Smoked pork belly (which a local butcher makes and is AMAZING) = 250 Cal
1750
Exercise
500
Not as far down as I want it to be, but doing ok the past month or so. I just started so slowly that it's taking me a bit to catch up.
Breakfast
Bagel with Cream Cheese = 500 Cal
Lunch
Nachos with chicken = 500 Cal
Dinner
Oven "fried" chicken and salad = 500 Cal
Snack
Smoked pork belly (which a local butcher makes and is AMAZING) = 250 Cal
1750
Exercise
500
Friday, 3/12/2010
Meal #1
Coffee with cream and splenda = 50 Cal
Meal #2
Salad with seafood, avocado, cider vinagrette = 500 Cal
Potato Pancake = 200 Cal
Meal #3
Egg white omelet with onion, 1 oz cheese
Snack
Granola bar
Total - 1100 Cal
Coffee with cream and splenda = 50 Cal
Meal #2
Salad with seafood, avocado, cider vinagrette = 500 Cal
Potato Pancake = 200 Cal
Meal #3
Egg white omelet with onion, 1 oz cheese
Snack
Granola bar
Total - 1100 Cal
Friday, March 12, 2010
The Recipe Blog - Dinner
There are lots of options here. I wanted to give something that you can get out of the fridge and onto the table in about 20 minutes. I also wanted something that would not take years of cooking training to get done right. Finally, and most importantly, I wanted something that most folks would love.
Personally, I love brussel sprouts, but I don't know if everybody else does, so making that a focus would be tough. I figured that I would give a poultry and a fish, then a grain for a side dish, and give some options for variation. I have a ton more recipe ideas for quick dinners, so if somebody wanted to know something specific - please, drop me a comment and I will get you a recipe.
Pulled Chicken
I have to trick my kids into eating chicken most of the time, but they love "pulling" the chicken. The technique here is super easy. Get two forks, hold the chicken with one, and scrape off chicken with the other one. Put the scraped chicken in a bowl, then mix with sauce.
BBQ Sauce ingredients:
2 tbl spn unsalted butter
1/2 cup ketchup
1/4 cup fresh lemon juice
1/4 cup low sodium soy sauce
1/2 teaspn cumin
1/4 teaspn chili powder
1/4 teaspn black pepper
Melt butter in medium saucepan. Add the other ingredients, stir and bring to a a boil. Partially cover and cook until reduced to 2/3 cup total (about 15 minutes) - stirring often.
2 Boneless, skinless chicken breast
Preheat oven to 375
Pat chicken dry
Season with salt and pepper
Cook for about 15 min per pound or until the temperature reaches 165 degrees. Take the chicken out and let it rest 5 minutes before pulling and mixing with sauce.
Remember that portion size is about 3 oz chicken. For the sauce, about 1/3 cup is enough per breast.
Cal = 373 - 23 g fat, 4 g protein for the whole batch of sauce
Cal for chicken = 94 cal - 1 g fat, 20 g protein per 3 oz serving
Salmon with lemon butter sauce
Salmon filets - 3 oz portions - patted dry, season with pepper
1/4 cup chopped butter - at room temp
2 tbl spn fresh lemon juice
2 tbl spn fresh parsley
1 tea spn dill
1 finely chopped shallot
2 tbl spn capers - thoroughly rinsed
1/2 finely sliced red onion
3/4 cup white wine
Serves 4, per portion: Sauce = 150 Cal - 12 g fat, Fish = 155 Cal, 7 g fat, 22 g protein
Directions:
1) Heat pan over medium high heat
2) Add salmon, cook for about 1 min on all sides
3) Remove fish from pan
4) Add wine, shallots, lemon juice to pan, scrape up any bits of fonde in pan.
5) When reduced by at least 1/2 remove from heat
6) Add butter, parsley, capers and onions to warm pan
7) Return fish to pan and pour sauce over fish
8) Serve with sprinkle of dill and slice of lemon
Kitchen Sink Couscous
(If you add lean protein, use as Main Course - great with shrimp!)
Whole Wheat couscous
To Be Continued . . .
Personally, I love brussel sprouts, but I don't know if everybody else does, so making that a focus would be tough. I figured that I would give a poultry and a fish, then a grain for a side dish, and give some options for variation. I have a ton more recipe ideas for quick dinners, so if somebody wanted to know something specific - please, drop me a comment and I will get you a recipe.
Pulled Chicken
I have to trick my kids into eating chicken most of the time, but they love "pulling" the chicken. The technique here is super easy. Get two forks, hold the chicken with one, and scrape off chicken with the other one. Put the scraped chicken in a bowl, then mix with sauce.
BBQ Sauce ingredients:
2 tbl spn unsalted butter
1/2 cup ketchup
1/4 cup fresh lemon juice
1/4 cup low sodium soy sauce
1/2 teaspn cumin
1/4 teaspn chili powder
1/4 teaspn black pepper
Melt butter in medium saucepan. Add the other ingredients, stir and bring to a a boil. Partially cover and cook until reduced to 2/3 cup total (about 15 minutes) - stirring often.
2 Boneless, skinless chicken breast
Preheat oven to 375
Pat chicken dry
Season with salt and pepper
Cook for about 15 min per pound or until the temperature reaches 165 degrees. Take the chicken out and let it rest 5 minutes before pulling and mixing with sauce.
Remember that portion size is about 3 oz chicken. For the sauce, about 1/3 cup is enough per breast.
Cal = 373 - 23 g fat, 4 g protein for the whole batch of sauce
Cal for chicken = 94 cal - 1 g fat, 20 g protein per 3 oz serving
Salmon with lemon butter sauce
Salmon filets - 3 oz portions - patted dry, season with pepper
1/4 cup chopped butter - at room temp
2 tbl spn fresh lemon juice
2 tbl spn fresh parsley
1 tea spn dill
1 finely chopped shallot
2 tbl spn capers - thoroughly rinsed
1/2 finely sliced red onion
3/4 cup white wine
Serves 4, per portion: Sauce = 150 Cal - 12 g fat, Fish = 155 Cal, 7 g fat, 22 g protein
Directions:
1) Heat pan over medium high heat
2) Add salmon, cook for about 1 min on all sides
3) Remove fish from pan
4) Add wine, shallots, lemon juice to pan, scrape up any bits of fonde in pan.
5) When reduced by at least 1/2 remove from heat
6) Add butter, parsley, capers and onions to warm pan
7) Return fish to pan and pour sauce over fish
8) Serve with sprinkle of dill and slice of lemon
Kitchen Sink Couscous
(If you add lean protein, use as Main Course - great with shrimp!)
Whole Wheat couscous
To Be Continued . . .
The Recipe Blog - Lunch Recipes
Lunch ideas are tricky. They have to be relatively portable for work. They have to take almost no preparation. They have to be satisfying, since there is rarely healthy alternatives. Basically, you have to WANT to eat this stuff instead of just going out and grabbing a Greaseburger.
I tend to eat a fair amount of salads for lunch. Adding some protein makes it pretty balanced, and I can generally get really FULL from veggies, with little added fats.
Seafood Salad
Salmon - 2 oz packaged
Shrimp - 4 large shrimp
1/2 onion
2 cups chopped Romaine
1 Tomato
1/2 cucumber
1 Carrot
1 rib Celery
Cal = 215 - 4g fat, 22 g protein
Pack the tomatoes and cucumber in a separate baggie from the drier veggies. Ideally, the lettuce would be in its own bag as well.
Dressing:
#1 - mix 2 tbl spn extra virgin olive oil with 1 teaspn dijon in a jar with a lid, add pepper to taste
Cal = 244 - 27 g fat
#2 - 2 tbl spn low fat mayo with 2 squirts of hot sauce = 100 Cal - 10 g fat
#3 - squeeze some fresh lemon over the salad, and add a little pepper
Turkey Burger with salad
Ingredients:
Sandwich Thin (peppridge farms or arnolds) - Toasted
Turkey Burger - Jennie-O - 4 oz
Pepper Jack Cheese - 1 oz
Red onion slice
Serve with side salad of romaine, carrots, celery, cucumber, tomato - dress salad with fresh lemon
Cal = 450 (385 burger, 65 salad) - 18 g fat, 34 g protein
The trick with bringing this to work is to bring the burger in its own bag. Microwave the already cooked burger for 1 min, then add the cheese and onion and microwave again for 20 sec. If you can toast the bread at work, great, otherwise bring it already toasted (but don't microwave it - it'll get stale).
I tend to eat a fair amount of salads for lunch. Adding some protein makes it pretty balanced, and I can generally get really FULL from veggies, with little added fats.
Seafood Salad
Salmon - 2 oz packaged
Shrimp - 4 large shrimp
1/2 onion
2 cups chopped Romaine
1 Tomato
1/2 cucumber
1 Carrot
1 rib Celery
Cal = 215 - 4g fat, 22 g protein
Pack the tomatoes and cucumber in a separate baggie from the drier veggies. Ideally, the lettuce would be in its own bag as well.
Dressing:
#1 - mix 2 tbl spn extra virgin olive oil with 1 teaspn dijon in a jar with a lid, add pepper to taste
Cal = 244 - 27 g fat
#2 - 2 tbl spn low fat mayo with 2 squirts of hot sauce = 100 Cal - 10 g fat
#3 - squeeze some fresh lemon over the salad, and add a little pepper
Turkey Burger with salad
Ingredients:
Sandwich Thin (peppridge farms or arnolds) - Toasted
Turkey Burger - Jennie-O - 4 oz
Pepper Jack Cheese - 1 oz
Red onion slice
Serve with side salad of romaine, carrots, celery, cucumber, tomato - dress salad with fresh lemon
Cal = 450 (385 burger, 65 salad) - 18 g fat, 34 g protein
The trick with bringing this to work is to bring the burger in its own bag. Microwave the already cooked burger for 1 min, then add the cheese and onion and microwave again for 20 sec. If you can toast the bread at work, great, otherwise bring it already toasted (but don't microwave it - it'll get stale).
The Recipe Blog - Breakfast Recipes
I'm talking about cooking this week at the Largest Loser group class.
I wanted to put the recipes online to share with everybody, and to allow the group to find them, in case they wanted to try them.
These are 2 nice recipes for breakfast (lunch and dinner will be following).
SMOOTHIE
Ingredients:
Strawberries - 1 cup - 46 Cal
Banana - 1 large - 125 Cal
Soy Protein Powder - 1 oz - 93 Cal
Flaxseed - 2 tbl spn - 118 Cal
Ice - 2 cups
Water - 1 cup
TOTAL CAL = 382
58g carbs, 10 g fat (flaxseed), 25 g protein - LOTS of fiber (so don't be too afraid of the carbs number)
Optional:
Yogurt
Orange Juice
I would think about using yogurt INSTEAD of banana to manage the calories a little. The juice is an issue because of calories, but it can boost the sweetness a little and give some nice orange flavor. If you wanted to use a little bit of OJ instead of strawberries, feel free, be mindful.
GREEK OMELET
Ingredients:
3/4 cup egg white substitute - 90 Cal
1/2 onion - 21 Cal
3/4 cup mushrooms - 12 Cal
1 cup spinach - 7 Cal
cooking spray
2 oz low fat feta - 70 Cal
TOTAL
200 Cal - 11 Carbs - 35 Protein
Directions:
1) Heat the pan to medium heat
2) OFF THE HEAT - spray the pan (on the heat = fire hazard)
3) Add onion and mushroom - cook until translucent
4) Add spinach - cook until wilted
5) Remove veggies from pan and set aside
6) If needed, give pan another spray
7) Add eggs, constantly scraping
8) When at least 1/2 cooked, add veggies and cheese
9) Serve with whole grain bread, if desired(since the calories are pretty low, adding some whole grains is a pretty reasonable option)
I wanted to put the recipes online to share with everybody, and to allow the group to find them, in case they wanted to try them.
These are 2 nice recipes for breakfast (lunch and dinner will be following).
SMOOTHIE
Ingredients:
Strawberries - 1 cup - 46 Cal
Banana - 1 large - 125 Cal
Soy Protein Powder - 1 oz - 93 Cal
Flaxseed - 2 tbl spn - 118 Cal
Ice - 2 cups
Water - 1 cup
TOTAL CAL = 382
58g carbs, 10 g fat (flaxseed), 25 g protein - LOTS of fiber (so don't be too afraid of the carbs number)
Optional:
Yogurt
Orange Juice
I would think about using yogurt INSTEAD of banana to manage the calories a little. The juice is an issue because of calories, but it can boost the sweetness a little and give some nice orange flavor. If you wanted to use a little bit of OJ instead of strawberries, feel free, be mindful.
GREEK OMELET
Ingredients:
3/4 cup egg white substitute - 90 Cal
1/2 onion - 21 Cal
3/4 cup mushrooms - 12 Cal
1 cup spinach - 7 Cal
cooking spray
2 oz low fat feta - 70 Cal
TOTAL
200 Cal - 11 Carbs - 35 Protein
Directions:
1) Heat the pan to medium heat
2) OFF THE HEAT - spray the pan (on the heat = fire hazard)
3) Add onion and mushroom - cook until translucent
4) Add spinach - cook until wilted
5) Remove veggies from pan and set aside
6) If needed, give pan another spray
7) Add eggs, constantly scraping
8) When at least 1/2 cooked, add veggies and cheese
9) Serve with whole grain bread, if desired(since the calories are pretty low, adding some whole grains is a pretty reasonable option)
Friday, 3/12/2010
Meal #1
Coffee with cream and splenda = 50 Cal
Meal #2
Salad with seafood, avocado, cider vinagrette = 500 Cal
Potato Pancake = 200 Cal
Meal #3
Snack
Exercise
Coffee with cream and splenda = 50 Cal
Meal #2
Salad with seafood, avocado, cider vinagrette = 500 Cal
Potato Pancake = 200 Cal
Meal #3
Snack
Exercise
Thursday, 3/11/2010
Meal #1
Granola Bars 2x = 200
Meal #2
Smoothie = 350
Meal #3
Greek Salad with Chicken and Pita = 400
Snack
Bagel with cream cheese - 400
1/2 sandwich (Subway) = 300 Cal
Total = 1650
Exercise
1300
Granola Bars 2x = 200
Meal #2
Smoothie = 350
Meal #3
Greek Salad with Chicken and Pita = 400
Snack
Bagel with cream cheese - 400
1/2 sandwich (Subway) = 300 Cal
Total = 1650
Exercise
1300
Wednesday, March 10, 2010
Wed, 3/10/2010
Meal #1
2 Granola bars - 200
Coffee - 50
Rye Toast, 2 slices - 150 Cal
TOTAL = 400 Cal
Meal #2
Rye Bread, 2 slices - 150 Cal
1 oz Cheese - 100
1 teaspn peanut butter - 45
TOTAL = 295
Meal #3
Pasta, 3/4 cup - 150
Turkey Sausage - 160
TOTAL = 310
Snack
Cookie - 110
Smoothie - 200
DAILY TOTAL
1335
2 Granola bars - 200
Coffee - 50
Rye Toast, 2 slices - 150 Cal
TOTAL = 400 Cal
Meal #2
Rye Bread, 2 slices - 150 Cal
1 oz Cheese - 100
1 teaspn peanut butter - 45
TOTAL = 295
Meal #3
Pasta, 3/4 cup - 150
Turkey Sausage - 160
TOTAL = 310
Snack
Cookie - 110
Smoothie - 200
DAILY TOTAL
1335
Tuesday, March 9, 2010
Tuesday, 3/9/2010
Meal #1
Bagel and Cream Cheese - 400
Coffee with cream and splenda - 25
TOTAL = 425
Meal #2
Salad Bar
spinach, sprouts, brocoli - 50 Cal
Chicken Salad - 350 Cal
TOTAL = 400 Cal
Snack
Energy Bar - 280 Cal
Smoothie (straw, banana, blackberries, flaxseed, protein) - 350 Cal
Total = 630
Meal #3
Turkey, 4 oz - 150 Cal
Potatoes, 1 cup - 200 Cal
Mushrooms, onions, carrots - 100 Cal
TOTAL = 450
DAILY TOTAL = 1925
Exercise
1100 Cal
Deficit = 1300 Cal
Bagel and Cream Cheese - 400
Coffee with cream and splenda - 25
TOTAL = 425
Meal #2
Salad Bar
spinach, sprouts, brocoli - 50 Cal
Chicken Salad - 350 Cal
TOTAL = 400 Cal
Snack
Energy Bar - 280 Cal
Smoothie (straw, banana, blackberries, flaxseed, protein) - 350 Cal
Total = 630
Meal #3
Turkey, 4 oz - 150 Cal
Potatoes, 1 cup - 200 Cal
Mushrooms, onions, carrots - 100 Cal
TOTAL = 450
DAILY TOTAL = 1925
Exercise
1100 Cal
Deficit = 1300 Cal
Thursday, March 4, 2010
Thursday, 3/4/2010
I'm feeling a little pressure today. I have lots of stuff to do. I need to start my Spring Reading for doctor-stuff (to keep up to date). I am considering adding Bariatric Medicine (the Medicine of Obesity) to my specialty (which would be a huge time and money expenditure). My kids have lots of school stuff over the next few weeks. I just feel swamped.
However, I can only control today. I had an early meeting up here in Arlington Heights, and it's already over, so I am basically free until 2:00. Guess who gets three hours at the gym today?
<- this guy!
Meal #1
Granola bar - 180 Cal
Dunkin Wake up wrap - egg and cheese - 180 Cal
Total 360 Cal
Meal #2
Jimmy John's Turkey Tomato - 335 Cal
Meal #3
Salad with grilled chicken and feta - 450 Cal
Pita - 100
Snack
1 TINY slice banana bread - 50 Cal
Coffee, black (blech, i need my cream and sugar!)
Total - 1600
Exercise
I was totally running on empty today. No juice at all. Still, I was at the gym about 2 hours. I took a bunch of breaks and did not get the intensity up to where I wanted it. I ended up with about 750 Calories. I doubt that I am going to get my 1700 Calorie deficit today - good thing I banked a few extra calories on Tuesday and Wednesday.
Total Deficit = 1400
However, I can only control today. I had an early meeting up here in Arlington Heights, and it's already over, so I am basically free until 2:00. Guess who gets three hours at the gym today?
<- this guy!
Meal #1
Granola bar - 180 Cal
Dunkin Wake up wrap - egg and cheese - 180 Cal
Total 360 Cal
Meal #2
Jimmy John's Turkey Tomato - 335 Cal
Meal #3
Salad with grilled chicken and feta - 450 Cal
Pita - 100
Snack
1 TINY slice banana bread - 50 Cal
Coffee, black (blech, i need my cream and sugar!)
Total - 1600
Exercise
I was totally running on empty today. No juice at all. Still, I was at the gym about 2 hours. I took a bunch of breaks and did not get the intensity up to where I wanted it. I ended up with about 750 Calories. I doubt that I am going to get my 1700 Calorie deficit today - good thing I banked a few extra calories on Tuesday and Wednesday.
Total Deficit = 1400
Wednesday, March 3, 2010
Wednesday, 3/3/2010
No sleep last night. I have to wake up early tomorrow, so no nap for me today. Hopefully, I can get to bed early too!
Meal #1
Bagel - 200 Cal
Cream Cheese - 100 Cal
Total - 300
Meal #2
Strawberries - 50 Cal
Banana x2 - 210 Cal (that is a lot for fresh produce! I was surprised when I looked that up)
Soy Protein - 110
Flax Seed - 75
Total - 445
Meal #3
Chicken 4 oz - 115
Guacamole (homemade) - 220
Total - 335
Snack
String Cheese x2 = 160
Smoothie - 200 Cal
Peach - 100
Apple - 50
Total - 1580
Exercise
Gym - 1100 had a 90 minute mix of cardio - elliptical, treadmill (mostly treadmill)
Post Lunch Walk - 200 Cal
Total deficit =1970
By the way, for the deficit I am giving myself a "normal" diet of 2250 Calories.
Meal #1
Bagel - 200 Cal
Cream Cheese - 100 Cal
Total - 300
Meal #2
Strawberries - 50 Cal
Banana x2 - 210 Cal (that is a lot for fresh produce! I was surprised when I looked that up)
Soy Protein - 110
Flax Seed - 75
Total - 445
Meal #3
Chicken 4 oz - 115
Guacamole (homemade) - 220
Total - 335
Snack
String Cheese x2 = 160
Smoothie - 200 Cal
Peach - 100
Apple - 50
Total - 1580
Exercise
Gym - 1100 had a 90 minute mix of cardio - elliptical, treadmill (mostly treadmill)
Post Lunch Walk - 200 Cal
Total deficit =1970
By the way, for the deficit I am giving myself a "normal" diet of 2250 Calories.
Tuesday, March 2, 2010
Tuesday, 3/2/2010
Sorry I missed the weekend. I did ok on Friday. Saturday started well, but diet was bad. Sunday was a mess. Monday, I was home with the kids (Pulaski Day). Anyway, today we're back in action!
I've started using Sparkpeople.com again, in greater detail. I need to do a better job being more specific with my calories.
Meal #1
Coffee, cream and sugar (Dunkin) - 100
Granola bar x2 (Eaten around 2 AM) - 200
Meal #2
Jimmy John's Turkey Tom (add cucumbers and Dijon mustard) - 335
Snack
Salami - 1oz - 100
Colby Cheese - 2 oz - 190
Bread - 1 slice - 100
4 cookies - 200
Total = 590, BAD calories
Meal #3
Smoked Pork Belly - 3 oz - 150 Cal
Chicken Breast - 4 oz - 120
Colby Cheese - 1 oz - 110
Risotto - 1/2 cup - 150 Cal
Total - 1755
Exercise - 1800 Cal (600 on my own, 800 with Courtney, 400 to cooldown on my own)
So, my calories were up (esp calories from fat), but still close to my 1600 goal on heavy workout days.
Today's total deficit ~ 2200
I've started using Sparkpeople.com again, in greater detail. I need to do a better job being more specific with my calories.
Meal #1
Coffee, cream and sugar (Dunkin) - 100
Granola bar x2 (Eaten around 2 AM) - 200
Meal #2
Jimmy John's Turkey Tom (add cucumbers and Dijon mustard) - 335
Snack
Salami - 1oz - 100
Colby Cheese - 2 oz - 190
Bread - 1 slice - 100
4 cookies - 200
Total = 590, BAD calories
Meal #3
Smoked Pork Belly - 3 oz - 150 Cal
Chicken Breast - 4 oz - 120
Colby Cheese - 1 oz - 110
Risotto - 1/2 cup - 150 Cal
Total - 1755
Exercise - 1800 Cal (600 on my own, 800 with Courtney, 400 to cooldown on my own)
So, my calories were up (esp calories from fat), but still close to my 1600 goal on heavy workout days.
Today's total deficit ~ 2200
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