It's a heady game

I have always believed that that your head must be in the right space when you take on anything in life. If you don’t want to make the change or do something you most likely won’t succeed.

You always read;  blogs, sites, advice columns etc and they all talk about this percentage diet and this percentage workout to reach weight loss success. What they always fail to say is: 100% dedication, 100% determination, 100% commitment. If losing weight was as easy as eating the right things and exercising, we would never have an obesity problem. The real problem and biggest factor that holds us back are our minds and emotions. You have to be focused, motivated and strong in your decision to tackle a long weight-loss regime and to keep it off.

SO many people go into a diet and exercise routine and they think they want it, but they don’t really want it. If you feel at all sad and depressed for having to leave behind a life of eating crap and being sedentary, you don’t want it! If you tell yourself: “ Monday I will start”, you don’t want it. The kind of motivation and dedication you need to see it through is of epic proportion. You have to feel sad that you have been feeding your body crap and have been sitting around, you have to say:” I start immediately”.

I have been the above person who was sad to leave my wine and chocolates behind cause I have to lose weight now. What happened? Exactly what happens to the majority of “dieters”, you lose some, you gain it back and maybe more.

You have to really make that decision; “I want to be fit and healthy”, make it, make the decision, like making the decision to buy a house. Even go so far as to sign a contract with yourself. When you make that decision and you want to make that decision, you will stick to it. I am not say it will help if you just say ”Ja OK I decide I want to be fit and healthy”, I am talking about making a decision with the same conviction and commitment that would make any other life altering decisions with. Along with the decision realise the implications. When you buy a house you know: The bond will be paid of over 20 years, so it’s a long commitment, I will have to keep working to pay the bond, I have to look after the house etc. When you go about making the decision for a healthier life know that and tell yourself that: IT’s going to take time, it’s going to take hard work, I am going to have to change a lot of things, and it’s going to be hard.

I find that the time you are most likely to make this kind of decision and dedication towards your health is usually when you have hit a low point and you realise that you have hit that low point, when the denial is shattered and you see clearly. That day where you finally realise how fucking big the pants are that you are putting on, or when you actually take a look at the naked person in front of the mirror. That is when you will be revved up and charged to do this.

When your mind is in this 100% you will have results. Minor setbacks won’t make you fall down, a party won’t cause a relapse and you will not be searching for reasons to break your new regime.  You will push through, make the sacrifices, do the work and have the commitment needed to pull through.  When you see that first glimpse of the person you want to be; when you see your body change, you feel your new found strength, you have energy for days. When all of this starts happening you will push harder and push through.

Make the decision; change your life and Love Life Fit!

Fit Friday

Fit Friday!

Here is some inspiration for the weekend! Lets do it!

 

On this note I can't wait for my workout this afternoon! Back and shoulders FTW!

Falling down and getting up

 

As with most things in life, we have moments of poor judgement and error  in our diets. We relinquish control and give in to our desires.....this sounds a lot like the start of an erotic novel, but isn’t our relationship with food the stuff of a heady love affair?  However this love affair has a different lesson, the age old lesson of; Get back on that horse. Which is, come to think of it, much the same advise when a love affair ends....

Saturday night we went to a braai (bbq for the rest of the world), a braai in South Africa is slightly different, the main focus is drinking and people seldom eat before 10pm. We make wood fires and stand around them getting sloshed....such has been a South African tradition for ages (what this says about our nation, I don’t know). I was a very good girl most of the evening, I took with my healthy snacks, avoided the starch/fat traps when dinner was served and mainly stuck to my green tea... Then someone took out a bottle of red wine and I decided to have a glass, it’s good to have one glass.

If only it stayed at 1 glass.....tsk tsk. It quickly became glass 2 then 3 4 5 6..... I have a weakness for wine it’s in my genes and I thus take no responsibility. I was a decent amount of inebriated and was a bit ill of stomach.... Usually I could drink wine till the sun comes up, but not having done so in roughly 5 weeks and exercising like a machine has its effects.

IT was a horrid experience and I was quickly reminded why I prefer to abstain while on a strict regimen. The next morning though I didn’t give in to my carb and saturated fat hangover cravings. I woke up and carried on with my healthy eating, I didn’t assume the “well I drank a lot last night so I might as well cheat today, I will start again Monday” attitude. Which is incidentally a very dangerous thing, as it always seems to move to the next Monday and the next and the next – interesting phenomenon. It is crucial that you get back on the wagon the very next day, actually not even that, the very next meal!

When you cheat on your diet or have an allowed cheat meal, that’s fine and it won’t be detrimental, what will be detrimental is if you continue to cheat and turn it into a day, a week, a month and eventually the 20 kg you struggled to loose in the first place. I have been a victim to this, a very big victim. This is why I haven’t reached my goal in previous years; I always fall of the wagon and just can’t seem to get back on. Eventually I have gained back all the weight I had lost and have to start over yet again!

So here are some tips to make you get back on that horse

1.       Think of your goal and how much you want it

2.       Think of all the hard work that has gone into each kg/pound you have lost

3.       Think of how amazing you feel when you  eat clean and train hard

4.       Think of what you are putting into your body by having these take-aways/alcohol/cake/chocolate/billion of other bad foods go here.

5.       Ask yourself: is the few seconds of “good” taste in my mouth worth it?

If after these question you still can’t get back on the wagon go look at you’re before picture, is this what you want to stay forever?

In the end we are mere mortals and we will sin and stuff a “enter fav bad food here” in our mouth, but it’s our actions after this that will determine our success!

Meal timing

On my journey I have been doing a lot of research regarding everything and a very interesting topic I have come across is meal timing.

I never knew what you eat when had such a massive impact on weight loss, muscle repair and muscle growth. I have been applying propper meal timing to my diet and it has really proven it's worth. The following information I found on bodybuilding.com was very very helpful and interesting.

Breakfast

Metabolic State The body is in a fasted state after up to 12 hours without food. This being the case:

• Carbohydrate energy reserves (glycogen) are low.
• Muscles are in a mild catabolic (muscle-wasting) state.
• Fat stores are also slowly being mobilised and burned.

Metabolic Goals ///

• Halt muscle catabolism.
• Support ongoing fat metabolism.
• Replenish glycogen reserves.

Nutrient Composition ///

This will be one of the most important meals of the day. Many of the calories will go toward replacing glycogen reserves and halting the catabolic activities in the body.

• Protein: Use a fast-acting protein that will be absorbed easily and quickly, providing available amino acids.
• Carbs: Try a mix of simple and complex carbs.
• Fat: It is important to get a good dose of essential fatty acids (EFAs-mono- and polyunsaturated fats) in this meal. You can use flax seed oil or canola oil to cook in or add to any of your other foods. Having some walnuts, soy nuts, or sunflower seeds can boost essential fatty acid intake

Morning Snack

Metabolic State ///

At this point, the body will be rebounding a bit from its muscle-building breakfast.

• Blood sugar levels are probably trailing off.
• Hunger is increasing.

Metabolic Goals ///

• Provide muscles with enough energy and sufficient protein to keep them out of catabolism.
• Support a moderate and even blood sugar level.

Nutrient Composition ///

This is a small, balanced snack that focuses on providing enough fuel to keep muscles fed and blood sugar well-balanced.

• Protein: Try a mixed protein source that will provide some quick amino acids and additional ones over 2 to 3 hours. Milk is a good choice, as it contains both casein and whey. Or, try a balanced meal-replacement shake providing a mixture of proteins, preferably casein and whey.
• Carbs: Focus on getting a moderate amount of low glycemic index carbohydrates The meal-replacement powder and milk will provide the carbs you need.

Lunch

Metabolic State ///

The body should be pretty well in equilibrium by now; however:

• The mid-morning snack may have worn off.
• Sustained energy may be needed for afternoon activities.

Metabolic Goals ///

• Provide muscles with enough energy and sufficient protein to keep them out of catabolism.
• Continue to support a moderate and even blood sugar level.

Nutrient Composition ///

This is the second largest meal of the day.

• Protein: Try a mixed protein source with more emphasis on the fast-acting proteins such as chicken, fish, whey, or egg. Wilting muscles need to be fed a solid dose of amino acids. But you also want to have some protein to carry over until your next snack.
• Carbs: Focus on low-glycemic carbs, without a whole lot of sugar.
• Fat: This is another opportunity to get in a good dose of EFAs. If you eat fish at this meal, you will naturally get some EFAs. If not, add EFA-rich foods, just like at breakfast.

Afternoon Snack

Metabolic State ///

At this time in the afternoon, there is a good chance the body is experiencing an energy slump. This will be the result of a combination of the following:

• Blood sugar levels have gotten a bit low in a rebound response to the calorie dose at lunch.
• Muscles are likely to be slightly catabolic.

Metabolic Goals ///

• Ease blood sugar levels back up.
• Halt muscle catabolism.

Nutrient Composition ///

This is a small, balanced snack that focuses on providing enough fuel to keep muscles fed and get blood sugar back on track.

• Protein: Use a fairly slow-acting protein. Casein is a good choice because of its slow rate of digestion. There are many nutrition bars that are casein-based (eg, milk protein concentrate) that would work well.
• Carbs: Focus on carbs that will mildly elevate your blood sugar. Look for a nutrition bar with low sugar content.

Dinner

Metabolic State ///

This meal is important, since it is the last food the body will get for the next 12 hours or so. Here's what's happening, and will be happening overnight, in the body:

• Overnight your body will be mostly anabolic (muscle-building) up until about midnight to 2 am. Then it typically turns catabolic, burning glycogen, muscle, and fat.

Metabolic Goals ///

• Turn muscles from catabolic to anabolic.
• Sustain the overnight anabolic state as long as possible.
• Help your body focus on using fat for energy versus muscle protein or glycogen during the later catabolic stage of sleep.

Nutrient Composition ///

This is when it pays to keep the carbs low and pack in the protein. Also include a moderate dose of fat in this meal.

• Protein: You want to focus on slow-acting protein because in order to help fuel muscles all night, you want a protein that will release amino acids into your bloodstream throughout the night. Two good choices for the slow-acting protein are lean red meat and casein.
• Carbs: Focus on fiber-rich, low-sugar sources of carbohydrates.
• Fat: Add good sources of fat to this meal. Examples of these fats include canola oil, olive oil, nuts, and seeds.

This is some awesome information and it has really worked well so far, give it a try!

Prep for the week!

On Sunday I took it upon myself to prep for the week and do it yummy and properly!

Here is the lineup:

Jamie Easons Meat Muffins
Jamie Easons Chocolate Protein Squares
Protein Egg White Flapjacks

The last one is not prep, but Sunday lunch and it was amazing:

Cauliflower Crust Pizza

So here are the recipes:

Jamie Easons Meat Muffins

Ingredients

• 2 lbs ground turkey (or chicken) - Used Ostrich meat, DELICIOUS!
• 3 egg whites
• 1 cup quick cooking oats
• 1/2 tsp ground cumin
• 1/2 tsp dried thyme
• 2 tsp dry yellow mustard - I used hot English mustard
• 2 tsp black pepper
• 2 tsp chipotle pepper spice - I didn't add this
• 1 tsp salt
• 2 tbsp garlic powder (2 cloves minced)
• 1 small onion (finely chopped)
• 2 celery stalks (finely chopped) - I added red and yellow peppers instead

Directions

1. Preheat oven to 375 degrees.
2. Spray muffin pan with canola or olive oil.
3. Mix all your ingredients together in one large bowl.
4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
5. Bake for 40 minutes.

Makes 12 muffins.

Serving Size:
Women: 2 muffins
Men: 4 muffins

Nutrition Facts Serving Size 1 muffin

Amount per serving

Calories 182

Total Fat 8g

Total Carb 4.6g

Protein 22.2g

These are amazing! 

 

 Next up are the chocolate squares! 

Every time I eat these, I seriously can't believe they are diet friendly! They are SUPER DELICIOUS!

Ingredients

• 1 cup Oat Flour
• 4 Egg Whites
• 2 scoops Vanilla Whey Protein Powder
• ½ cup Splenda, Truvia, or Ideal
• ½ tsp Baking Soda
• ¼ tsp Salt
• 8oz Berry flavoured Baby Food - I used apple sauce
• 3 tbsp Baking Cocoa
• 4oz Water
• I also added shredded coconut

Directions

1. Preheat oven to 350 degrees.
2. Mix dry ingredients (oat flower, vanilla whey protein, baking soda, salt, baking cocoa) together in a large bowl.
3. Mix wet ingredients (egg whites, Splenda, Berry flavoured Baby Food,Water) together in a medium sized bowl.
4. Add wet ingredients to dry ingredients and mix together.
5. Spray cooking dish with a non stick butter spray and add batter to dish.
6. Bake 20-30 minutes in oven.

Makes 16 squares.

Nutrition Facts Serving Size 2 bars

Amount per serving

Calories 96

Total Fat1.4g

Total Carb12g

Protein10g

Now for the Flapjacks :D I get excited just typing these!

ingredients:

• 1 cup uncooked old fashioned oats
• 1 cup fat free cottage cheese/banana/fat free plain yogurt
• 6 egg whites or 1 cup liquid egg whites
• 1 scoop vanilla protein powder (one that is around 25g of protein per scoop)*
• 1 TB vanilla extract
• 1/2-1 TB cinnamon (depending on your palate)
• sweetener, if desired. i don’t use this because i add my sweet stuff on top.

directions:

1. blend all ingredients together in a blender or magic bullet.
2. let batter sit for five minutes.
3. cook on waffle iron or in griddle for flapjacks as you would any other waffle or flapjacks
4. top with whatever you’d like!

 (1/3 of recipe): 245 calories, 30g protein, 23g carbs, 3g fat

Lastly and definitely not in the least is the Cauliflower Crust Pizza

I followed this recipe exactly - its perfect

Ingredients

• ½ head cauliflower (about 2 cups riced)
• 1 clove garlic, minced
• 1 cup part-skim shredded mozzarella cheese
• 1 egg, beaten
• 1 teaspoon basil
• 1 teaspoon oregano

Instructions

1. Pre-heat oven to 400° F.
2. Prep a cookie sheet or pizza stone. You can grease the cookie sheet or use parchment paper.
3. Remove the stems and leaves from your cauliflower and chop the florets into chunks. Add to a food processor and pulse just until the texture is similar to rice. If you don’t have a food processor you can grate the cauliflower with a cheese grater or chop it.
4. Saute cauliflower “rice” in a non-stick skillet over medium heat and cook until translucent, approximately 6-8 minutes. (You can use the microwave for this as well. Just place cauliflower in an uncovered microwave-safe bowl and cook for 8 minutes.)
5. In a bowl combine the cooked cauliflower with all remaining ingredients.
6. Spread dough out evenly over parchment paper (or stone) – about ¼ to ⅓ of an inch thick. The pizza should be about 9-10 inches in diameter.
7. Bake for 25-30 minutes or until the crust is golden, crispy on the edges and cooked through the middle.
8. Remove the crust from the oven.
9. Top with pizza sauce and toppings. Be careful not to add too many heavy toppings as you don’t want to weigh down the crust.
10. Broil the pizza for 5 minutes, or until the toppings are hot and the cheese is melted. Allow the pizza to cool for 2-3 minutes then cut and serve immediately.

This is the crust before baking

 This is the finished product. it tasted amazing! My fiance loved it and requested it again! I could eat it with no guilt!

Tzaziki recipe....oh so yum!

I just realised I never posted my tzaziki recipe! Sorry (very embarrassed).

SO here it is!

 

Ingredients:   

 

1 tub fat free smooth cottage cheese

5 tblspn fat free plain yogurt

¾ cup diced cucumber

2 teaspoons garlic (heaped a bit)

5 spring onions chopped finely

A squeeze of lemon juice

Black pepper (about a teaspoon grinded) – this is dependent on taste

I also add a teaspoon of Robertson Italian herbs

A pinch of salt

1 tblspn olive oil

 

Directions:

 

Mix it all together and enjoy!

 

Notes:

For a yummy yummy variation, add some fat free feta.

For a spicy variation, add some chilli’s

I spice according to my own taste, so feel  free to go a bit heavier or lighter on the garlic, black pepper etc.

Makro’s for whole batch

Calories:  500

Carbs :  26g

Fat : 19g

Protein: 49g

Weekend Succes

This weekend I took it upon myself to start trying out some awesome healthy recipes, so far I have a 2 out of 2 hit rating! Below are my healthy cooking endeavours:

1. Protein Crepes/Pancakes

These were lovely, I loved them, my fiance loved them - a real win!

Vanilla Whey Protein Crêpes

Ingredients:
1 cup liquid egg whites
1/2 cup low-fat cottage cheese (or use a banana)
1/2 cup vanilla whey protein powder
1/2 cup rolled oats (for a gluten-free option, use buckwheat flour)

Directions:

1. Using a hand-held blender, mixer or a food processor, blend all ingredients. If you want, add spices like cinnamon, orange or lemon zest, or nutmeg to batter.

2. Once your batter is smooth, heat a pan greased with a teaspoon of butter, coconut oil, or cooking spray. Allow the pan to get super hot.

3. Once pan is hot, pour in 1/4 cup of batter. (The batter should sizzle when you pour it into the pan.) As soon as the batter hits the pan, turn down the burner to medium-high so it cooks evenly and doesn’t burn.

4. Cover the surface of the pan with the batter in a thin layer. Spread the batter by moving the pan or by spreading it with a spoon or spatula.

5. Flip each crêpe as soon as bubbles begin to form on its surface. Then, allow the other side to cook—it should only take a few seconds—until it gets golden brown.

6. When the crepe is done, remove it from pan and put it on a plate. You may have to re-grease the pan every three or four crepes.


Nutrition Facts:
Per crepe, recipe makes 6
Calories: 107
Fat: 1.68 g
Carbs: 7.2 g
Protein: 15.3 g

Saturday night we went to braai (BBQ for the rest of the world), I always get peckish at a braai as the food takes long and it's every South Africans inherent need to snack at a braai, for this reason I took along my own healthy snack food! I totally believe in prepping for success, whether it be exams, parties, travel or diet, if you enter the battlefield prepared your chances for failure are much lower. a Diet is definitely a battle and to avoid gorging on chips, dip and all those lovely calorie dense diet detrimental foods, I go prepared with my home made tzaziki and sweet potato chips.

Sweet Potato Chips

Ingredients

2 medium sweet potatoes, scrubbed and sliced 1/8 inch thick
1 tablespoon extra-virgin olive oil
1/2 teaspoon coarse salt, preferably sea salt

Directions

Preheat oven to 200 degrees Celsius (400 Fahrenheit) , with racks in centre. Divide sweet potatoes between 2 baking sheets. Drizzle with oil, toss, and spread them in a single layer on sheets. Bake, flipping once, until centres are soft and edges are crisp, 22 to 25 minutes. Sprinkle with salt.

My niece to be enjoyed them a lot!

Today I am trying some more recipes! Going to make Jamie Easons meat muffins, lemon protein bars and her chocolate protein bars, some prep for the week ahead!

Have a great Sunday guys :)