Archive | July, 2012

Not-So-Chicken Legs

30 Jul

Last week was really quiet.. there wasn’t much going on in the ICU, and I was very in the way in anaesthetics (due to more students starting up) so I had a pretty cruisy week!! It was nice, I spent time catching up on study (this year is flying by and exams are only a few months away, eek!) as well as doing a bit of reading about exercise and nutrition.

I’ve decided to alter my routine a bit because I feel like I’m stuck in a bit of a rut and need to surprise my body with change 🙂 I’ve also decided that I want to slim down my legs – someone mentioned that my legs are looking very chunky last week & I don’t handle comments like that very well. My boyfriend says he loves my legs, but I think he’d love every part of me no matter what I look like haha <3. I found a few articles suggesting that to slim down bulky legs, you should:

  • Decrease the weight and increase the reps (50+!!!)
  • Less HIIT and more slow and steady cardio
  • Decrease calorie intake

Basically, the aim is to change the ‘fast twitch’ muscle fibres in my legs, to ‘slow twitch’. Fast twitch muscle fibres are found in athletes like short distance sprinters – the muscles become adapted to contract quickly and powerfully over a short period of time. Slow twitch muscle fibres, like in long distance runners, are good for endurance. By comparing the physique of the different athletes, the size of the different muscle fibres is obvious. Doing heavy weights at low reps gradually transforms slow-twitch fibres in fast-twitch, so I am wanting to reverse this, to a certain extent, in my upper legs. Oh, and the decrease in calorie intake is to help with fat loss, but because my body fat percentage is quite low anyway, I don’t think that’s the main issue here.

As well as changing my leg routine, I’m just going to add some drop sets and different types of exercises for my other muscle groups, just to mix things up a bit.

 

Motivation: I don’t know who this is but I really like her legs. The shoes help of course haha

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Weekly food plan:

 

Meal 1/Breakfast:

Blueberry protein pancakes

 

Meal 2:

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Triple Chocolate Protein Cake Bars from www.runningtothekitchen.com. These are really dense and really yummy!!!

Serves 9 (but I cut mine into 16 small squares)

1 cup oat flour

1/4 cup almond meal

1 scoop vanilla whey protein powder

1 scoop chocolate whey protein powder

3 tbsp unsweetened dark cocoa powder

1/2 tsp baking soda

1/4 tsp salt

1 egg

2 tbsp egg whites

1/4 cup Stevia (I used about 12 serves of Stevia)

1/3 cup unsweetened applesauce

1/4 cup plain Greek yoghurt

1/4 cup almond milk

3 tbsp dark chocolate chips (optional – I left these out)

3 tbsp chopped walnuts (also optional, but I added them)

Preheat oven to 175 degrees and grease an 8×8 baking dish

Mix dry ingredients in a bowl

Mix wet ingredients in a separate bowl, then add to dry ingredients

Pour batter into baking dish and bake for 20-25 minutes or until a toothpick comes out clean

Let cool completely before slicing

Nutritional Info: (per 1/16 squares)

Calories: 88

Total fat: 4.6g

Total carbs: 5.4g

Sugars: 1.0g

Protein: 5.9g

 

Meal 3/Lunch:

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Kangaroo Chili

Serves 4

500g kangaroo mince

1 onion – diced

4tsp minced garlic

4 tsp tomato paste

2-4 tomatoes – diced

1 cup of 4 bean mix (drained can)

Chili powder

Curry powder

Salt and Pepper

Basil

Thyme

Dash of Worcestershire sauce

Combine meat, garlic and Worcestershire sauce in a bowl, then brown the mixture in a frying pan at medium heat until the meat is almost fully cooked. Drain fat from the pan, then add rest of the ingredients. Cook until meat and onion are thoroughly cooked.

Nutritional Info: (per 1/4 serves)

Calories: 170

Total fat: 2.5g

Total carbs: 6.6g

Sugar: 3.3g

Protein: 28.7g

 

Meal 4:

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I tried another protein cookie recipe and these are really yummy but next time I will add another egg because they are a bit crumbly. If you love peanut butter, these are the cookies for you!! These are Peanut Butter Chocolate Chip Protein Cookies from www.createliveblog.com/.

Serves 8 large or 12-14 small (I made 14)

3/4 cup peanut butter (make sure it is 100% peanuts!!)

1 large egg

1 tsp vanilla extract

1/4 cup chocolate chips (I subbed in more walnuts)

2 tbsp ground flax seed (I didn’t have any of this so I used ground LSA mix – linseed, sunflower and almond)

1/4 cup diced walnuts

2 scoops of protein powder (I used chocolate whey protein)

Preheat oven to 190 degrees

Combine all ingredients and mix well

Roll into balls and flatten onto a baking tray

Bake for 14-18 minutes or until cookies are beginning to brown

Nutritional info: (per 1/14 cookies)

Calories: 236

Total fat: 17.8g (only 3.3g saturated fats)

Total carbs: 6.3g

Sugar: 1.9g

Protein: 13.6g

 

Meal 5/Dinner:

I cooked my Slow Cooker Thai Chicken again, but instead of almond butter I used peanut butter (left over from the cookies). The nutritional info is almost identical.

 

Meal 6:

Chocolate Protein Mousse + Peanut Butter 🙂

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🙂 xx

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Reaching Goals

22 Jul

I am so proud of myself – it has been over a week since I’ve had a bulimic episode!!! I usually ‘relapse’ on Mondays/Tuesday/Wednesday, because the start of the week is always hardest for me (I miss my boyfriend…) but I managed to break my pattern and lasted a whole week!! WOOO!! I’m trying a different tactic – I’m putting a sticker on my calendar for each day that I go bulimic-free 🙂 it’s very ‘primary school’ but it’s working! It might sound strange but you could try it for anything – give yourself a sticker if you go a whole day without chocolate, or give yourself a sticker each day you go to the gym – it’s amazing how rewarding a sticker on a calendar can feel 🙂

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I decided to give myself a treat for reaching my week goal (start with small goals… my next aim is a month!) so I gave myself a fake tan and bought myself flowers haha. In medicine, we are taught about creating SMART goals:

S – specific

M – measurable

A – appealing

R – realistic

T – timely

So for me, this was last one week without having a bulimic episode and I will get a (non-food) reward!! Pat on the back for me 🙂

 

Motivation: (I’m not sure who this is, but I’m envious of her cuts!)

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Weekly food prep:

 

Meal 1/Breakfast:

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What’s this? NOT protein pancakes?? Hahah I decided to have omelettes this week (just to be outrageous :P). Here’s what I threw in a frying pan:

2/3 cup egg whites

1 egg

Tomato, mushroom, spinach, avocado

Tinsy pinch of low fat cheese

Pepper

Paprika

Parsley

YUM!

 

Meal 2:

I cooked Banana Bread Protein Muffins from dashingdish.com and they’re really nice! These would also be great for a pre-workout snack.

Serves 12

3/4 cup ripe banana (about 1 large banana)

3/4 cup egg whites

1/2 cup plain no fat Greek yoghurt

3/4 cup oats

2 scoops vanilla whey protein powder

1/4 cup Stevia (I used about 12 serves)

1 tsp baking powder

1 tsp baking soda

1/2 tsp cinnamon

Preheat oven to 170-175 degrees. Spray muffin tin with non-stick cooking spray

Place ingredients in a blender and blend until the mixture is smooth

Divide the mixture into the 12 muffin tins

Bake for 15-18 minutes, or until a toothpick comes out clean

Even though I overcooked these slightly, they were really nice! And tasted just like banana bread 🙂 I’m possibly going to add walnuts next time I make these :).

Nutritional info: (per 1/12 muffins)

Calories: 42

Total fat: 0.2g

Total carbs: 3.8g

Sugars: 2.0g

Protein: 6.5g

 

Meal 3/Lunch:

For lunch I’m just eating left over Clean Crockpot Thai Chicken from last week 🙂 yum.

Nutritional info: (per 1/8 servings)

Calories: 375

Total fat: 16.8g (all good fats!)

Total carbs: 6.3g

Sugars: 2.8g

Protein: 46.5g

 

Meal 4:

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I cooked another batch of Macadamia Protein Cookies and this time I substituted 2 tbsp of coconut butter with unsweetened apple sauce. They were just as yummy (I think they were a bit better because they weren’t as butter-heavy) and had lower fat content 🙂

Nutritional info: (per 1/15 cookies)

Calories: 107

Total fat: 6.7g

Total carbs: 7.4g

Sugars: 0.7g

Protein: 3.7g

 

Meal 5/Dinner:

I tried another easy crockpot meal, this time from paleomg.com – Brazilian Curry Chicken! I haven’t tried it yet (I’m having it today) but it smelt pretty darn delicious!!

Serves 6

3 chicken breasts

3/4 cup lite coconut milk

2 tbsp reduce salt tomato paste

3 garlic cloves, minced

1 tbsp ground ginger

4-6 tbsp curry powder

2 capsicums (I used red and green), diced

1 onion, sliced

1 cup reduced salt chicken stock

Salt and pepper

Throw everything into the crockpot (except capsicums, onion and chicken) and whisk together.

Add capsicums, onions and chicken.

Mix all ingredients together til the chicken is covered in the curry mixture.

Cook on low for 6-8 hours, or high for 4-5 hours.

May eat with rice/quinoa… whatever your current dietary needs are! I think I may just eat on its own.

Nutritional info: (per 1/6 serving)

Calories: 263

Total fat: 4.7g

Total carbs: 4.4g

Sugars: 2.7g

Protein: 47.4g (!!!)

 

Meal 6:

Cottage cheese + WW chocolate mousse + almonds 🙂

 

I hope everyone has a great week – don’t be afraid to make goals… even if you don’t reach them the first time, the important thing is to keep your chin up, get back on your feet, and keep trying 🙂

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Aside

Happy Fat and Sweet Treats

15 Jul

I’m so excited.. I got my body fat calculated the other day and I’m absolutely stoked with the results!!! Here’s what the machine spat out:

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11.5% bf!!! WOOO!! I’ve gained a little weight, but this is a good thing because I’ve been slightly underweight anyway. AND it was muscle gain 🙂 exactly what I wanted!!

I hope everyone else is seeing results – I find it is so much more rewarding to keep away from the scale and keep track of progress via body diameter measurements and body fat percentages. A few years ago I went through a stage where I hardly ate anything (to be honest, I couldn’t afford food and saw this as a good thing because I was living at the beach on the gold coast… starving = hot bikini body, right??) and I was down to 45 kg BUT I didn’t look anywhere near as good as how I look now!! I was a ‘skinny fat kid’… and was treating my body very badly. The lifestyle I’m living now is definitely one that I want to, and will be able to, stick with.

Another exciting thing happened this week – my HR monitor arrived in the mail!! So far I love it, though I’m pretty sure I haven’t figured out all the things that it can do haha.

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The past week I’ve spent in anaesthetics and I really enjoyed it! The consultants were really cool and willing to chat to me, and it all just seems to make sense to me. I’m definitely contemplating becoming an anaesthetist in the future.

 

Motivation for this week: to be honest I’m not sure who this is, but her body is great!!

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This week’s food plan:

 

Meal 1/Breakfast:

Protein pancakes!!

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They don’t look beautiful, but they sure taste amazing!! My boyfriend and I bought flax seed oil yesterday as well, and I tried it on my pancakes this morning (added omega 3) and it tastes pretty nice!! Also good with a dollop of almond butter or sugar free maple syrup… YUM!!

 

Meal 2:

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High Protein Brownies from http://healthifulbalance.blogspot.com.au. These brownies were really yummy and soft, but a little bitter for my sweet tooth, so next time I think I’ll add some more sweetener.

Serves 12 (I decided to slice mine into only 8)

3 tbsp coconut flour

2&1/2 tbsp cocoa powder

5 egg whites

75mL water

1&1/2 tsp baking powder

7 packets of Stevia (but next time will possibly double this :P)

(I also added a tsp of hulled hemp seeds and a tsp of chia seeds, for added goodness. Walnuts would also be delicious!!)

Preheat oven to 170 degrees.

Put all dry ingredients in a bowl and mix. When combined, then add wet ingredients and mix well.

Cover a small baking tin with baking paper and put the mixture in (evenly spread out with a spatula).

Bake for 15 minutes. Let it cool a bit before cutting.

Nutritional info: per 1/8 slices

Calories: 74

Total fat: 4.1g

Total carbs: 5.3g

Sugar: 0.6g

Protein: 5.0g

 

Meal 3/Lunch:

Leftovers from last week 😀

 

Meal 4:

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I have been on the hunt for amazing protein cookies for a while now, and so far these have excelled far beyond all of my other attempts!!! I got the recipe from http://dashingdish.com – Protein Packed Oatmeal Chocolate Chip Cookies. DELICIOUS!!! I swapped a few ingredients, and next time I think I will try subbing in some apple sauce instead of so much butter, but apart from that they’re pretty darn perfect!! 🙂 I’m calling my version Macadamia Protein Cookies… must give these a try:

Serves 20 (mine made 14 and I wouldn’t want them smaller than that…)

2 cups oats (1 cup blended into oat flour, the other cup left whole – can blend if prefer smoother batter but they tasted awesome half and half)

1/4 cup protein powder (I use Optimum Nutrition Gold Standard 100% Whey Vanilla Icecream)

1 tsp baking powder

6 tbsp butter, softened (I used coconut oil – yumm)

1 tsp vanilla extract

1 egg

1 cup sugar substitute, or 12-15 packets of Stevia

1/4 cup semi-sweet chocolate chips (I decided to stay away from chocolate, as it’s my weakness, and instead I put macadamia nuts in, and they’re really good!)

Preheat oven to 170 degrees and line a cooking tray (or 3) with baking paper.

Mix dry ingredients in a bowl. In a separate bowl, mix wet ingredients.

Combine both wet and dry ingredients and mix well.

Roll the mixture into balls (be prepared to make a mess!) and place on the trays (these don’t spread much so they can be placed quite close together. Also, you might want to press on them a bit to flatten them slightly – as you can see mine turned out to be delicious little balls haha)

Bake for 8-10 minutes or until they are set and firm, and only lightly coloured. Try not to eat these all at once!! They feel beautifully naughty 😉

Nutritional info: per 1/14 cookies

Calories: 133

Total fat: 9.2g

Total carbs: 7.7g

Sugar: 0.6g

Protein: 4.0g

 

Meal 5/Dinner:

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I cooked another lot of the Clean Crockpot Thai Chicken 😀 I cannot emphasise enough how delicious and easy this is!! Yummmm…

 

Last Friday I was feeling lazy but wanted a ‘fresh’ meal (i.e. not freshly unfrozen…) so ducked down to the supermarket and grabbed some veggies and a roast chicken – quick and healthy (and delicious) dinner :). I just lightly steamed the veggies and topped them with a splash of Bragg’s amino acids.

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Meal 6:

Protein Chocolate Mousse 🙂

 

When I’m a doctor, this is what I’ll be saying to my patients when they say they don’t have time to exercise (especially if they are overweight with cardiovascular disease)… maybe not in these words, but there is so much truth behind this!!

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You should always strive to fit some sort of exercise into your life – make it part of routine! Schedule it and make it a habit because it will benefit you in so many ways (not just physically but also mentally, emotionally, and – depending on the type of exercise – even socially). Instead of catching up with a friend over a coffee, go for a walk around the park together. And always remember to try to choose the healthy option with foods – your body will thank you for it :).

Have a great week everyone!! x

Bones

6 Jul

I’ve just had my two weeks of orthopaedic rotation and I absolutely loved it!! The registrars were so enthusiastic and willing to teach – it makes such a difference for us medical students and makes us more excited about going to the hospital 🙂 I had the opportunity to scrub in for surgery a few times; I got to staple a man’s knee closed and drill a screw into another man’s ankle!! Very exciting!

 

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As for my clean eating and exercising… it’s been going pretty well, although on Tuesday this week I did something to my calf whilst sprinting so had to reschedule my rest day, but having that day off allowed my leg to fix itself so I was back into it on Thursday!! It’s so good to see girls using the weights – usually I’m the only girl in the weights section but I’ve recruited a few other medicine girls to get into it 🙂 since starting to routinely lift weights my metabolism has sky rocketed and I get more of a sense of achievement whenever I go to gym. I used to be a cardio junkie – many females are – and thought that as soon as I lifted weights I would look like arnold, but my boyfriend convinced me to give it a try and I don’t think I’ll ever go back to solely doing cardio for exercise! I enjoy pumping weights more! Yes I have more muscle, but rather than look bulky and ‘manly’ I have toned my body up, made my body look more defined, and feel so prouder of my body – after all, I sculpted it!

 

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Motivation: Holly Bricken

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Food plan for the past couple of weeks:

 

Meal 1/Breakfast: pancakes 🙂

 

Meal 2: 

Blueberry lemon cheesecake muffins – someone reminded me about this recipe the other day so I decided to whip up a batch and yummm they’re as delicious as ever!! To save you from scrolling down, here’s the recipe again:

Blueberry Lemon Cheesecake Muffins

Serves 12

2 cups rolled oats, ground in a blender

1 cup fat free cottage cheese

1/4 cup unsweetened apple sauce

1 tbsp lemon peel, grated

1/4 cup sugar-free maple syrup

1 cup egg whites

1 tsp vanilla extract

1 tsp lemon extract (I just squeeze in half the lemon)

1 tbsp Stevia (6 packets)

1 tsp baking powder

1/2 tsp baking soda

1/4 tsp salt

Separate ingredients:

1 cup blueberries, frozen

100g fat free cream cheese

1/2 tbsp Stevia (3 packets)

1. Preheat oven to 180 degrees

2. Mix together all the main ingredients and divide mixture up equally on a 12-muffin tray

3. In a separate bowl, mix together cream cheese and the 1/2 tbsp Stevia. Sprinkle frozen blueberries on top of muffins, then dollop cream cheese on top of each muffin

4. Bake muffins for 18-20 minutes or until a nice caramel colour

5. Wait until cool before removing from tray

Nutritional info: per 1/12 muffins

Calories: 103

Total fat: 1.9g

Total carbs: 12.1g

Sugar: 2.7g

Protein: 8.3g

 

Meal 3/Lunch:

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Kangaroo Bolognaise and SlimPasta spaghetti – I love this!! Instead of using a recipe I threw together some kangaroo mince, crushed tomatoes, chopped carrots, celery and onion, and it was yum!! As for the spaghetti; it has saved me from numerous pasta cravings 🙂

Meal 4:

Protein bars that I have made numerous times because they always seem to turn out perfect – Chocolate and Coconut Protein Bars. Again, I’ve re-posted the recipe below…

For these protein bars I just follow Natalie Hodson’s basic protein bar recipe, then added coconut extract and dessicated coconut, as well as subbing chocolate whey powder instead of vanilla and they’re delicious! Wonderfully light and fluffy, yum!

Serves 12

1.5 cups rolled oats, ground

3 scoops whey protein powder

1 tbsp baking powder

1/2 tsp salt

1/3 cup Stevia (I used 12 packets because I have a serious sweet tooth…)

3 egg whites

1 cup almond milk

1/3 cup unsweetened apple sauce

1/4 cup Greek yoghurt

2-3 tsp of extract of choice (can do half and half e.g. 1 tsp almond extract + 1.5 tsp orange extract)

Any other flavours of your choice e.g. cocoa, nuts, peanut butter, instant coffee

1. Preheat oven to 180 degrees

2. In a large bowl combine oat flour, whey protein, baking powder, salt and Stevia

3. In a separate bowl, mix all other (wet) ingredients

4. Combine wet and dry ingredients well, then pour into sprayed baking tray

5. Bake for 25-30 minutes (mine took 25 minutes) or until knife comes out clean

Get creative people! You can do anything with this recipe :)

This week I’m going to try a different combo, although I’m not sure what it’ll be yet!

Nutritional info: per 1/12 bars

Calories: 102

Total fat: 3.3g

Total carbs: 8.5g

Sugar: 1.5g

Protein 8.8g

 

Meal 5/Dinner:

NEW FAVOURITE DINNER RECIPE!! Oh this is soo delicious and easy and healthy – I’m going to make this all the time! I found the recipe at: cleaneatingdeliciousness.blogspot.com.au.

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Clean Crockpot Satay Chicken

Serves 4/8 (depends how big ur serving sizes are…)

1.1kg chicken thigh (I prefer breast)

1 tsp fresh grated ginger

Juice of 2 limes (about 2 tbsp)

450g salsa

1/2 cup almond butter (or peanut butter or sunflower butter)

Lightly spray crockpot with oil (I used coconut oil) and throw chicken in.

Combine remaining ingredients in a bowl and pour over chicken.

Stir well.

Cook on low for 6-8 hours.

Eat with lightly steamed vegies!

Nutritional info: per 1/8 serves

Calories: 368

Total fat: 15.0g

Total carbs: 6.9g

Sugar: 3.3g

Protein: 48.0g

 

Meal 6:

Another version of my WW chocolate mousse:

1/2 weight watchers chocolate mousse sachet

30g creamed cottage cheese

1 tsp unsweetend cocoa

Dash of almond milk

1 tsp of almond butter

Sprinkle of hulled hemp seeds

Mix

Eat

Drool for more!!! This really fixed my sweet tooth 🙂

Nutritional info: per 1 serves

Calories: 334

Total fat: 20.3g

Total carbs: 13.4g

Sugar: 5.1g

Protein: 16.2g

 

I treated myself last week to some new ‘barefoot’ trainer shoes – I’ve wanted the nike free 2.0s for aaages now but when I finally went shopping they had none in my size and apparently aren’t supplying them to Australia anymore 😦 so I got asics instead, which are still awesome!

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Keep at it everyone!! You haven’t failed until you stop trying 🙂 x