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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

Post-Easter Detox

15 Apr

I don’t know about anyone else, but I feel disgusting, bloated and lethargic after that easter break – I had a whole week off and went up to Sydney with my boyfriend to celebrate our one year anniversary. It was an amazing few days, full of expensive restaurants, luxurious foods, and delicious wines (as well as a trip to Taronga zoo and a close almost-encounter with One Direction) but in a way I’m glad to be back to get into routine and feel good about myself!

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Uni starts back tomorrow, and its back in the hospital at 8am! I’m an early bird so I don’t mind the 8am start, however my gym doesn’t open until 6am, making it extremely difficult for me to squeeze in my hour and a half workout in the mornings 😦 I need an Anytime Fitness gym! I’m going to have to go after class, which will be around 6:30pm, which I do not like at all, but unfortunately it’s unavoidable. Any gym is better than no gym!

Just had a big cooking sesh in the communal kitchen here and this is my eating plan for the week:

 

Meal 1/Breakfast:

You guessed it – blueberry pancakes 🙂

 

Meal 2/4:

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Healthy Chocolate Fudge Protein Brownies (see earlier post) – these brownies look a bit different than my last batch although I’m not sure why! They taste just as delicious, and this time I put almonds in them instead of walnuts, just because that’s what I had on hand.

I also baked Chocolate and Coconut Protein Bars (see earlier post).

Cooking snacks in bar form is a lot easier for me to carry around in my pocket in the hospital, so I think I’m going to cook more of these from now on (muffins etc for special occasions/weekends).

 

Meal 3/Lunch:

When I headed to the supermarket to do my grocery shopping this morning, there was no turkey mince on the shelves. So I’ve mustered up the courage to try kangaroo mince! My only experience with eating kangaroo was an unpleasant one (overcooked roo steak – yuck) but this is going to be really nice!! Kangaroo is a really good meat to have – it’s super lean, high in protein, and is a great source of dietary iron. I might have to try subbing in kangaroo meat more often 🙂

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Kangaroo Chili

I just cooked the Turkey Chili recipe that I posted in one of my earliest entries but replaced the turkey mince with kangaroo! I also added some zucchini, green capsicum and mushroom.

 

Post-Workout:

I always used to just have protein powder with water, but I’ve recently tried mixing together a few things just to increase the vitamins etc, as well as taste! Here’s a protein shake that I love –

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Vitamin-Rich Protein Shake

45mL almond milk

20g spinach (sounds strange, but you can’t taste spinach at all! A great way to easily add vitamins from green leafies into your diet)

1 scoop vanilla whey protein powder

2g chia seeds (these are the latest superfood craze and I add these to everything! They’re tasteless but are high in omega-3 as well as iron and other essential vitamins and minerals. I love to add them to baked good especially)

5g psyllium husks (really in high in dietary fibre)

1/2 banana (sugar helps the body to break down and absorb protein faster post-workout)

200mL cold water

1. Blend and enjoy! Yum 🙂

 

Meal 5:

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Baked Basil Chicken

Serves 4

4 chicken breasts

1/3 cup Greek yoghurt

1/4 cup fresh basil – chopped

1 tsp cornstarch

1/2 cup breadcrumbs (I subbed in oat flour)

1 tbsp grated parmesan cheese

1. Preheat oven to 180 degrees

2. Arrange chicken in a single layer in a baking dish

3. Combine yoghurt, basil and cornstarch and mix well. Spread over chicken

4. Mix breadcrumbs (/oat flour) and parmesan cheese and sprinkle over chicken

5. Bake for 30 minutes or until chicken is no longer pink in the middle

 

Meal 6:

Cottage cheese + cinnamon + Stevia + almonds

My boyfriend is spending the next 12 days over in Thailand with his family, the lucky thing, but it’s going to be interesting to see how I cope without being able to talk to him whenever I need to. Our skype sessions every night tend to get me through the day, so I think I’m going to struggle without those :S My boyfriend almost didn’t go on the trip because he was worried about leaving me on my own, but I didn’t want to hold him back from having an awesome experience with his family overseas – he deserves a bit of a break!

So hopefully this week goes smoothly, with limited lows, and I’m able to get through til the weekend, when I can at least visit my family. I think I’m going to pass a lot of time in the gym to get my mind off missing my boy 😛

 

Motivation for the week: Andreia Brazier