So you set out to eat healthy, you come up with a great meal plan and you are now officially working out religously. You're on fire. And then, ol' pal janedoe and family invite you to lunch...or dinner...or a birthday party and you find yourself faced with delicious foods...fatty, greasy, sugary, delicious foods. What do you do?
First of all, there is no such thing as will power. You can't bank on your ability to say no. Reprogram yourself to avoid SITUATIONS. Example - If you are out to eat, ask for a to-go box to be brought out with your food, put half of it in the box to eat later. Then you won't have to muster will-power to stop eating.
Secondly, remind yourself multiple times before you go of what your goal is and what you REALLY want. I like eggrolls, but I like lean arms and a flat tummy way more. You only have 2 choices: 1) eat foods to reach the goal of being flabby or 2) eat foods that make you look good in your clothes.
Don't let social life sabotage your goals - STICK WITH IT! Yes, "just this one time" WILL hurt.
It's not depriving yourself when you avoid delicious foods...when you eat those foods you are depriving yourself of a strong body and the happiness you will feel when you are lean and look fabulous.
TODAY I have family in town that have been staying with my parents. They call me because everyone is going to lunch as a goodbye lunch...at the chinese buffet...I mustered the power to head straight for the steamed veggies, moogoo gai pan chicken, and a couple pieces of sushi. I was surprised at how full I was. I still wanted the egg roll, but a girl told me "eating good is really hard, but it must be done" and that motivated me to say no to the eggroll. I feel so proud of myself and so happy because tonight at the gym I wont be kicking myself.
Thursday, June 11, 2009
Low Calorie Week: Day 3
MEAL PLAN
Meal 1: 1C Cascadian Farm Honey Toasted O's in 2% milk
Coffee
Snack: less than 4 oz applesauce (mott's all natural no sugar added) and 1/4 cup purely O's (Cascadian Farm)
Meal 2: 1 scoop Optima slimfast powder in 80z skim milk
Snack: sugar free pudding (Jello banana chocolate) + almonds
Meal 3: 1 scoop vanilla protein powder in skim milk + blueberries + yogurt. Usually I add yogurt but..I NEED to switch to plain yogurt. The light yogurt has too much sugar still. I need to cut the sugars!
Snack: sugar free pudding (Jello Banana chocolate) + almonds
Meal 4: TBA date night with the husband, I will be looking for perfect options and will post here tomorrow.
WORKOUT PLAN
1 mile at 5.4
2 GP
.5 mile at 5.2
3 sets Tricep - cable
2 sets kick backs
4 superset Skull crushers + dips
AFTER-COMMENTS: Meal 2 and Meal 4 will swap (see post entitled Sabotage under category "Eating right when eating out" AND husband has been working for 22 hours so I want to let him sleep. maybe date night will be breakfast =).
Meal 1: 1C Cascadian Farm Honey Toasted O's in 2% milk
Coffee
Snack: less than 4 oz applesauce (mott's all natural no sugar added) and 1/4 cup purely O's (Cascadian Farm)
Meal 2: 1 scoop Optima slimfast powder in 80z skim milk
Snack: sugar free pudding (Jello banana chocolate) + almonds
Meal 3: 1 scoop vanilla protein powder in skim milk + blueberries + yogurt. Usually I add yogurt but..I NEED to switch to plain yogurt. The light yogurt has too much sugar still. I need to cut the sugars!
Snack: sugar free pudding (Jello Banana chocolate) + almonds
Meal 4: TBA date night with the husband, I will be looking for perfect options and will post here tomorrow.
WORKOUT PLAN
1 mile at 5.4
2 GP
.5 mile at 5.2
3 sets Tricep - cable
2 sets kick backs
4 superset Skull crushers + dips
AFTER-COMMENTS: Meal 2 and Meal 4 will swap (see post entitled Sabotage under category "Eating right when eating out" AND husband has been working for 22 hours so I want to let him sleep. maybe date night will be breakfast =).
Wednesday, June 10, 2009
Low Calorie Week: Day 2
MEALS
Breakfast:
1C Cascadian Farm Honey Toasted O's in 2% milk
Coffee
Snack: 1 scoop Optima SlimFast powder in skim milk
Lunch: turkey on 15-grain bread (mustard, lettuce, tomato, provolone, jalepenos, pepper) probably should have done without the provolone, but eh...still a pretty clean meal
Snack: yogurt with 1/2 scoop vanilla protein
Dinner: Shrimp Po' Boy (See Recipe posting dated 06/06)
WORKOUT
Deadlifts and bike today plus some bicep action ;) pretty stoked. I am looking forward to those deads.
Happy workout everyone!
--FK RockBunny
Breakfast:
1C Cascadian Farm Honey Toasted O's in 2% milk
Coffee
Snack: 1 scoop Optima SlimFast powder in skim milk
Lunch: turkey on 15-grain bread (mustard, lettuce, tomato, provolone, jalepenos, pepper) probably should have done without the provolone, but eh...still a pretty clean meal
Snack: yogurt with 1/2 scoop vanilla protein
Dinner: Shrimp Po' Boy (See Recipe posting dated 06/06)
WORKOUT
Deadlifts and bike today plus some bicep action ;) pretty stoked. I am looking forward to those deads.
Happy workout everyone!
--FK RockBunny
Grocery List
Loaded up on some great stuff. My grocery list:
Yoplait light yogurt (blueberry and new pomegranate flavor!)
Skim milk (for protein shakes and cereal)
Cascadian Farm Organic cereal - Honey Toasted O's
Large eggs
All Natural Chicken Breast
Tuna in water
Ground Sirloin 98% fat free
Jello Sugar Free pudding - Banana-Chocolate
Smoked Turkey (from the deli...less sodium)
Bean Sprouts (deli style)
Carb-light tortillas (small)
Green tea bags (I heart green tea)
Raisins
Light Mayo
Skim cheese sticks (Cow Pals)
Vanilla Protein (<1g sugar per scoop)
Peppridge Farm Bread - Whole grain: 15 Grain
Raw Almonds unsalted
Yoplait light yogurt (blueberry and new pomegranate flavor!)
Skim milk (for protein shakes and cereal)
Cascadian Farm Organic cereal - Honey Toasted O's
Large eggs
All Natural Chicken Breast
Tuna in water
Ground Sirloin 98% fat free
Jello Sugar Free pudding - Banana-Chocolate
Smoked Turkey (from the deli...less sodium)
Bean Sprouts (deli style)
Carb-light tortillas (small)
Green tea bags (I heart green tea)
Raisins
Light Mayo
Skim cheese sticks (Cow Pals)
Vanilla Protein (<1g sugar per scoop)
Peppridge Farm Bread - Whole grain: 15 Grain
Raw Almonds unsalted
Tuesday, June 9, 2009
Low Calorie Week: Day 1
I neglected on my grocery shopping and so was super low on food today...ugh
Breakfast of Champs
7 Jelly beans (11 cals) they were on the receptionist desk and I just did not resist...
1/4C Purely-O's - Cascadian Farm organic cereal DRY
Coffee
8 oz water
Snack - 1/4C purely-O's
Coffee
8 oz water
Lunch - turkey breast wrap, small tortilla, lettuce, mustard and avocado
Snack - 8 oz whole milk + 1 scoop optima protein (250 cals)
8 oz water
384 total calories before dinner...wow...and surprisingly not starving...work is busy...that helps.
Dinner - garlic wine chicken breast with squash and zucchini
SUPER MOTIVATED ABOUT TONIGHTS WORKOUT:
CARDIO - 2 miles
ABS -
4 sets hanging leg raises
2 sets hanging side raises
3 sets flat bench leg raises
3 sets Broom
2 sets Planks (30 sec each)
2 sets side planks
3 sets on swiss ball
Breakfast of Champs
7 Jelly beans (11 cals) they were on the receptionist desk and I just did not resist...
1/4C Purely-O's - Cascadian Farm organic cereal DRY
Coffee
8 oz water
Snack - 1/4C purely-O's
Coffee
8 oz water
Lunch - turkey breast wrap, small tortilla, lettuce, mustard and avocado
Snack - 8 oz whole milk + 1 scoop optima protein (250 cals)
8 oz water
384 total calories before dinner...wow...and surprisingly not starving...work is busy...that helps.
Dinner - garlic wine chicken breast with squash and zucchini
SUPER MOTIVATED ABOUT TONIGHTS WORKOUT:
CARDIO - 2 miles
ABS -
4 sets hanging leg raises
2 sets hanging side raises
3 sets flat bench leg raises
3 sets Broom
2 sets Planks (30 sec each)
2 sets side planks
3 sets on swiss ball
120.8 Again??...
*sigh* today is Tuesday, Weigh-In day. I weighed in at 120.08 again. This is great and sad. It is great because that means my workouts are perfectly balancing my diet. It is also great because I have been still eating crap foods here and there, so if I just cut those out, I should drop weight without having to amp up my workouts. The only reason why it is sad is because I still need to drop 12 lbs.
For this week, I will not eat sugar. A little bit of sugar in dark chocolate is ok, a little bit of sugar in my cereal, ok. But no intentional sugar like the 5 jelly beans I ate this morning. ^_^
By the way...caloriecount.about.com, cool website if you want to log your food. It will even keep track of the calories you BURN while you're sitting at your desk. My handle is RockBunny.
My motivation level is high. I am pumped about the no-sugar for 1 week only. I can DEF do that. I am also going to take this week to read up on women lifting rules and diets. Rock hard body is within my reach!
I will be picking up a book entitled "New Rules of Lifting for Women" by Lou Schuler. I will let you know if the book is a worthy read.
For this week, I will not eat sugar. A little bit of sugar in dark chocolate is ok, a little bit of sugar in my cereal, ok. But no intentional sugar like the 5 jelly beans I ate this morning. ^_^
By the way...caloriecount.about.com, cool website if you want to log your food. It will even keep track of the calories you BURN while you're sitting at your desk. My handle is RockBunny.
My motivation level is high. I am pumped about the no-sugar for 1 week only. I can DEF do that. I am also going to take this week to read up on women lifting rules and diets. Rock hard body is within my reach!
I will be picking up a book entitled "New Rules of Lifting for Women" by Lou Schuler. I will let you know if the book is a worthy read.
Saturday, June 6, 2009
Shrimp Po' Boy
This twist on the Louisiana favorite piles grilled shrimp and creamy-dressed cabbage onto a crusty bun. Bread that’s soft on the inside and crusty on the outside is perfect for a Po’ Boy sandwich. We grill both sides of a whole-wheat bun for that added crunch. You may need a few extra napkins to enjoy it, but this quick and easy sandwich is well worth it. Serve with: Sautéed corn and bell peppers.
Makes 4 servings
Prep Time: 30 minutes
Total Time: 30 minutes
Ingredients
2 cups finely shredded red cabbage2 tablespoons dill pickle relish2 tablespoons reduced-fat mayonnaise2 tablespoons nonfat plain yogurt1 pound peeled and deveined raw shrimp, (51-60 per pound; see Shopping Tip)4 teaspoons canola oil, divided1 teaspoon chili powder1/2 teaspoon paprika1/4 teaspoon freshly ground pepper4 whole-wheat hot dog buns, or small sub rolls, split4 tomato slices, halved1/4 cup thinly sliced red onion
2 cups finely shredded red cabbage2 tablespoons dill pickle relish2 tablespoons reduced-fat mayonnaise2 tablespoons nonfat plain yogurt1 pound peeled and deveined raw shrimp, (51-60 per pound; see Shopping Tip)4 teaspoons canola oil, divided1 teaspoon chili powder1/2 teaspoon paprika1/4 teaspoon freshly ground pepper4 whole-wheat hot dog buns, or small sub rolls, split4 tomato slices, halved1/4 cup thinly sliced red onion
Directions
1. Preheat grill to medium-high.
2. Combine cabbage, relish, mayonnaise and yogurt in a medium bowl.
3. Toss shrimp with 2 teaspoons oil, chili powder, paprika and pepper in a medium bowl. Place the remaining 2 teaspoons oil in a small bowl. Dip a pastry brush in water, then in the oil and lightly brush the inside of each bun (or roll).
4. Place a grill basket (see Kitchen Tip) on the grill. Add the shrimp and spread in a single layer. Grill, stirring occasionally, until the shrimp are pink and just cooked through, about 3 minutes. Open the buns and grill, turning once, until toasted on both sides, about 1 minute total.
5. To assemble the sandwiches, divide tomato and onion among the buns. Spread about 1/3 cup cabbage mixture down the middle of each and top with about 1/2 cup grilled shrimp.
1. Preheat grill to medium-high.
2. Combine cabbage, relish, mayonnaise and yogurt in a medium bowl.
3. Toss shrimp with 2 teaspoons oil, chili powder, paprika and pepper in a medium bowl. Place the remaining 2 teaspoons oil in a small bowl. Dip a pastry brush in water, then in the oil and lightly brush the inside of each bun (or roll).
4. Place a grill basket (see Kitchen Tip) on the grill. Add the shrimp and spread in a single layer. Grill, stirring occasionally, until the shrimp are pink and just cooked through, about 3 minutes. Open the buns and grill, turning once, until toasted on both sides, about 1 minute total.
5. To assemble the sandwiches, divide tomato and onion among the buns. Spread about 1/3 cup cabbage mixture down the middle of each and top with about 1/2 cup grilled shrimp.
Nutrition InformationPer serving: 322 calories, 10g fat, 28g protein, 5g fiber, 522mg sodium
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