Tag Archives: protein

My 17 Day Diet Adventure

Standard

Cycle 1: Accelerate: Day 1

  • Breakfast – strawberry meal replacement shake and I use one cup of TruMoo chocolate milk and one cup of ice in my shake.breakfast-day1
  • Lunch – turkey sausage, chicken breast, onions, and quinoa with steamed cauliflower that had a little hot sauce on them. I mixed all these items in a pan together and ate until I felt comfortably full. (The book has a guide on “fullness meter” and “hunger meter” to assist in overeating or not eating enough). I had two cups of hot green tea with lunch.

day1-lunch

  • Snack #1 – six ounces of Greek Gods Greek Yogurt Honey with a generous sprinkle of cinnamon. The six ounces (or 3/4 cup) is a LOT of yogurt, so I took my time eating it.

honey1

  • Snack #2 – Yoplait Lite Key Lime Pie Yogurt with a sprinkle of cinnamon.
  • Dinner – my leftover’s from lunch, salmon filet, chicken breast (which I wasn’t able to finish), and spinach sauteed with garlic and one tablespoon of olive oil. I had two cups of green tea with dinner.

My first day was a good day. I did not get my fruit servings in before 2:00PM so I skipped the fruit servings. Mild headache for most of the afternoon but I ate slower and drank a lot of water. I tried to keep my hands busy (because I get bored) so I crocheted when I was sitting. I wasn’t hungry but still had cravings; cheesy enchiladas and chips LOL It was mind over matter.

I got 30 minutes of mild swimming for my exercise. The book requires 17 minutes of mild to moderate exercise per day so I am ahead of the game today.

I am not counting calories, which is nice, so I am not using My Fitness Pal during this time. I will still be getting my weight and measurements but at the end of each 17-day cycle. I am anticipating reaching (or getting very close to) my goal weight after the first cycle, but we will have to see how things go and if I need to move to the second cycle before going to maintenance mode, I would be okay with that too.

I am hoping the rest of the cycle continues to go smoothly.

Lentils: Superfood

Standard

Lentils are a Great Substitute for Carbs

As you navigate your weight loss and/or healthy living, sometimes reducing carbohydrates is necessary (even for a short while) to improve weight loss and eat more healthful. If you’re like me, my body thinks it cannot live without an over-abundance of carbs. I love chips, potatoes, macaroni and cheese, pasta, bread…oh my goodness, so yummy! BUT when you are trying to lose weight, eat healthy, and/or stick to a more diabetic friendly diet, carbohydrates (in excess) are not good for your body. Please note: Your body requires carbohydrates to function but in reasonable amounts, so please do not go “carb free” unless otherwise instructed by your physician.

A great alternative to carbs (and it tricks my body into thinking I’m getting a lot of food) is lentils. Lentils are a superfood and very rich in dietary fiber, lean protein, folate, and iron. Also, lentils contain potassium, calcium, zinc, niacin, and vitamin K. One cup of lentils contain 63% (16 grams) of your daily fiber as well as 18 grams of protein and less than one gram of fat.

lentils

Lentils are very easy to cook (only 15-20 minutes boiling/simmer). You can add them to soups, have them as a main dish, or prepare them as a side dish. Lentils are versatile and you can add your favorite spices and flavors to compliment any protein or prepare as a meal. Here is a Lentil Superfood Soup that is absolutely delicious and contains additional powerful superfood.

I made Curried Lentils yesterday where I added ginger, curry, onion, and carrots to the lentils. Warning: Cook curry in a well ventilated space or open a window prior to making these lentils (trust me, my house had a strong curry smell for hours LOL).

Curried Lentils

  • 2 tablespoons EVOO
  • 1/2 teaspoon ground ginger
  • 2 cloves garlic, chopped
  • 1 tablespoon curry powder
  • 4 medium carrots, chopped
  • 1 cup lentils
  • 2 cups low-sodium vegetable or chicken broth
  • Black pepper (flavor to your preference)
  • Lime juice (flavor to your preference, I squeezed a half lime into the pot)
  1. Place the EVOO into a pot and bring heat to medium.
  2. Add garlic and onion to pot. Cook until tender, about 2-3 minutes.
  3. Add ground ginger and curry powder. Mix well.
  4. Add carrots, lentils, and broth. Stir.
  5. Add black pepper and lime juice. Stir.
  6. Bring to boil.
  7. Cover, lower heat to strong simmer.
  8. Cook for 15-20 minutes.
  9. Enjoy!

I made a double batch in order to eat a cup at a time throughout the week. I ate a cup of the Curried Lentils yesterday with tilapia. I am going to eat a cup of the lentils today as a main dish.

 

Protein Shakes

Standard

GNC Total Lean Advanced Lean Shake Burn

I took my usual monthly trip to GNC (where I get my serotonin supplements) and saw their Total Lean Advanced Lean Shake Burn. It is a whey-based protein powder and it is a high-energy thermogenic supplement.

What does that even mean? Before you exercise (30 minutes before), you drink the shake. When you exercise, the product claims to burn three times more calories and give you extra energy. Also, the Lean Shake Burn has 30 grams of protein, which is most helpful in building lean muscle and muscle recovery as well as keeping your body feeling full.

I didn’t buy the big container. I wanted to try it before committing to that much of the Lean Shake Burn. I bought a few of the packets (vanilla and chocolate).

The Lean Shake Burn has a note that the product may have significant settling. Change that “may” to “have”. The shake definitely settles and have significant clumping. I had to constantly stir/shake, then drink; stir and drink, stir and drink, very quickly. Such a pain. You can only mix it with water in order to get the maximum effectiveness of the product. The taste wasn’t that bad (I tried the vanilla).

I don’t “feel” any different; a little energized but I don’t know if that is from the exercise or the shake or both? Time will tell. I will keep you posted. Check here for my update on the GNC Total Lean Advanced Lean Shake Burn.

lean shake burn

Breakfast Ideas

Standard

The Most Important Meal of the Day

Breakfast needs to include protein and be filling but sometimes eggs and/or cottage cheese can get so boring. Here are some breakfast ideas to keep your tummy satisfied.

I found the most delicious hippie food; Kashi Waffles!

You get two waffles for only 150 calories. Top with fruit or a little bit of sugar-free syrup for a yummy and filling breakfast.kashi waffle kashi waffle2

Also, you can spruce up your eggs by making an omelet; just add a little low-fat shredded cheese with red bell peppers and my personal favorite; Turkey Smoked Sausage.

Two ounces of turkey smoked sausage mixed with your two eggs offers a healthy high-protein breakfast option (only 90 calories).
Turkey-Smoked-Sausage-Hillshire-Farm