Tag Archives: legs

Dementia and Red Wine Vinegar

6 Aug

I started a new rotation last week – I’m going to be spending the next 4 weeks in the rehab centre of the hospital. Meeting the patients with dementia is a whole new experience for me, and is very confronting.

Meanwhile, I’m still working on the leg situation – I got some advice from fellow fitties and they suggested that rather than focus on decreasing my quads, I should aim on increasing my calves to even out my legs.

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Motivation for the week – Nina Silic!! Total hottie 🙂

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Weekly food plan:

 

Meal 1/Breakfast:

Blueberry pancakes!! + sugarfree maple syrup mmm 🙂

 

Meal 2:

Leftover Peanut Butter Chocolate Chip Protein Cookies from last week yum!!

 

Meal 3/Lunch:

Again, leftover Slow Cooker Thai Chicken. This is how I normally eat my weekly prepped meals haha.

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Meal 4:

Tried some different muffins, this time Blueberry Protein Muffins from skinnymom.com. I didn’t take a photo because they stuck like CRAZY and turned out a bit of a mess (please please please use muffin pan liners!! Foil ones, because otherwise you’ll struggle to separate the paper from the muffins…) but they are really yummy!!

Serves 6 big muffins or 12 small muffins

1/2 cup whole wheat flour (I used oat flour)

1 scoop vanilla whey protein powder

1/2 cup skim milk (I used almond milk)

1/4 cup sugarfree maple syrup (LOVE THIS STUFF!!)

4 egg whites

1/4 cup sweetener (I put in about 12 serves of Stevia)

3 tbsp sweetener Brown sugar (I have no idea where to find this, so I left it out and they turned out fine)

2 tbsp light whipped butter (I substituted fat free Greek yoghurt)

1/2 cup blueberries

2 tbsp unsweetened applesauce

1&1/2 tsp baking powder

1/2 tsp vanilla extract

1/4 tsp salt

Preheat oven to about 200 degrees celcius.

Mix dry ingredients and wet ingredients in separate bowls. Whisk wet ingredients well.

Combine wet and dry ingredients, then fold in blueberries.

Line a muffin tray with muffin pans (I thought if I used HEAPS of spray these would be fine.. please take my advise and use muffins liners!!)

Bake in the oven for about 22 minutes or until a toothpick comes out clean. These muffins are super sweet and delicious!

Nutritional info: (per 1/12 muffins)

Calories: 46

Total fat: 0.7g

Total carbs: 5.2g

Sugar: 1.7g

Protein: 4.4g

 

Meal 5/Dinner:

I tried something different – I was feeling lazy/poor so I used a slow cooker packet and made Slow Cooker Kangaroo/Beef and Red Wine Casserole.

Serves 4

500g kangaroo steak – diced (the recipe used beef, but I wanted to use roo)

200g mushrooms – diced

2 carrots – diced

2 tbsp no added salt tomato paste

125mL red wine (I used red wine vinegar, because that’s what I had, and has very little calories – eugh please do not do this!! I tasted it this morning after cooking it overnight and no matter how much sweetener or salt I added, I could not make it edible!! I’ll retry this next week with red wine)

1x masterfoods beef and red wine casserole recipe base

Shove it all in a slow cooker for 8 hours on low!! .

Nutritional info: (per 1/4 serves, with kangaroo)

Calories: 172

Total fat: 1.4g

Total Carbs: 11.6g

Sugar: 5.3g

Protein: 27.7g

 

Meal 6:

WW protein mouse – I haven’t updated this recipe in a while, but this is what I currently have for dessert:

Serves 1

50g low fat cottage cheese

1 serve weight watcher chocolate mouse (1/2 packet)

1 tbsp hulled hemp seeds

1 tsp cocoa powder

2 serves Stevia

Splash of almond milk

About 4 walnuts/1 tbsp dessicated coconut

Nutritional info:

Calories: 258

Total fat: 13.1g

Total carbs: 10.7g

Sugar: 5.1g

Protein:13.8g

 

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Along with healthy eating, keep up with the exercise – exercise releases endorphins, which explains why I always feel pumped up and a hell of a lot better after sweating it out at the gym. Rather than reaching for chocolate when I’m feeling down I’m trying to get into the habit for going for even just a 15 minute walk around the block – it helps!! And keep in mind: there’s no such thing as a bad gym session – any gym session is better than nothing at all 🙂 x

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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