o/k....back a little before tomorrow....we might as well get started with some actual tips on my program....Remember, this is not a program just to LOSE weight, but also to increase your muscle mass and decrease your body fat percent....
Start by boiling 6 eggs...you will need these for snacks and breakfast on some days....Now, with boiled eggs, you can only eat the whites...if you have dogs, they will love you if you give them the yolks! ALso, boil 3 chicken breasts and keep them in the fridge....boneless/skinless, of course
The typical day for the first week should go as follows:
Breakfast - this is NOT negotiable....I have NEVER been a breakfast eater, however, eating in the mornning gets your metabolism going, and starts burning fat....if there is nothing in your stomach, your body will start eating muscle, which you maybe not overweight, but you will become 'flabby skinny'.....
so, 'nuf with the lecture....each morning, either eat 1 package of the Oatmeal I recomended in an earlier post, or the whites of two boiled eggs. Also, take a chromium supplement.....eating either one of these takes about 5 minutes, including prep or peel time....if you don't do this step, the rest really doesn'y matter....
Lunch - there are a few options...don't let "I'm too busy" be your excuse....with a well prepped fridge, lunch will take about 10 minutes, even with prep....
take a can of tuna, 8 saltines, and tabasco (if you like it!) eat the dry tuna on crackers, with a dash of tabasco...or....keep luch meats in your fridge, grab a couple of slices and a string cheese or 1 inch square of cheese....the most fat important thing....you HAVE to eat to keep the FAT burning and the MUSCLE increasing!
o/k, tune in tomorrow for more lunch, a needed snack, and dinner tips!
Saturday, February 6, 2010
More info...
well, here I am again....I have been really trying to learn to deal more and more lately with CLinton not being here....and I think focusing on myself has helped that.....
the first thing you will need to begin doing to get to a healthier, more shapely, and happier you is change what you are doing....if you take walks every day but still aren't seeing results, that's your clue....your body is not responding, it's grown 'use' to the routine....
Start by taking 15 minutes each day.....do simple things, like while standing at the sink doing dishes, so side leg lifts, start with 20 on each leg....grab 2 cans of vegetables out of the pantry while you are waiting on dinner to finish and do curls for two minutes....make an effort to do this for the first 5 days....you will be amazed at how it becomes habit.....
More on the eating habits tomorrow....
the first thing you will need to begin doing to get to a healthier, more shapely, and happier you is change what you are doing....if you take walks every day but still aren't seeing results, that's your clue....your body is not responding, it's grown 'use' to the routine....
Start by taking 15 minutes each day.....do simple things, like while standing at the sink doing dishes, so side leg lifts, start with 20 on each leg....grab 2 cans of vegetables out of the pantry while you are waiting on dinner to finish and do curls for two minutes....make an effort to do this for the first 5 days....you will be amazed at how it becomes habit.....
More on the eating habits tomorrow....
Friday, February 5, 2010
first steps to my weight loss program
By popular demand, here is the first steps....
I want to say first of all, please monitor your health and check with your doctor before starting any modified diet or excercise plan....whew, that gets me out of any trouble!
O/k, first of all, this is a low-carb diet, but it isn't a traditional low-carb diet....the truth I learned from a trainer I worked with at a health club a few years ago in Odessa explained it best....basically, if you eat the carbs the food pyramid whave you eat, you would have to engage in approx. 2 hours of cardio a day....the truth is, most of us don't....
The first thing you need to do is prepare yourself that you will not be eating potatoes, rice or flour....or bread! I did this for years, but fell 'off the wagon' a few years ago.... Once you hit a weight and muscle mass you are happy with, you can of course have these things once in a while, you will just have to compensate in another way.... As a rule, eating a hamburger with the bun and an order of fries combines all the bad...fat, carb overload (bad carbs at that), and too many calories....you have to give in on at least one of these on every meal....
You will need a couple of things to make this work....I am a very firm believer that most of us in our busy lives will not be able to make time to go to the gym every day, or even take that walk around the neighborhood....however, with just a few tools you can take 15 - 30 minutes at home almost anytime.....and one of the keys to this is every day....it's a lifestyle change....
Get a 'yoga' ball (Target has one that includes DVD's and an excercise band that you will need for around $20)....also get a weight ball, 6 pounds is a good weight..... If you have a treadmill, that will make this go much faster....I found mine on Craigslist for $75 from someone who was moving.....
O/k.....going to go over a grocery list and then more tomorrow....
dozen eggs
Quaker Oatmeal (the fruit and cream single packs are the best - DO NOT get the maple and brown sugar single packs)
Chicken breast
brocolli
lettuce
cheese (not american slices, but cheddar, colby)
boneless center cut pork chops
green beans
get yourself some Breyers carb smart ice cream!
This is the week one grocery list....happy shopping....more tomorrow!
I want to say first of all, please monitor your health and check with your doctor before starting any modified diet or excercise plan....whew, that gets me out of any trouble!
O/k, first of all, this is a low-carb diet, but it isn't a traditional low-carb diet....the truth I learned from a trainer I worked with at a health club a few years ago in Odessa explained it best....basically, if you eat the carbs the food pyramid whave you eat, you would have to engage in approx. 2 hours of cardio a day....the truth is, most of us don't....
The first thing you need to do is prepare yourself that you will not be eating potatoes, rice or flour....or bread! I did this for years, but fell 'off the wagon' a few years ago.... Once you hit a weight and muscle mass you are happy with, you can of course have these things once in a while, you will just have to compensate in another way.... As a rule, eating a hamburger with the bun and an order of fries combines all the bad...fat, carb overload (bad carbs at that), and too many calories....you have to give in on at least one of these on every meal....
You will need a couple of things to make this work....I am a very firm believer that most of us in our busy lives will not be able to make time to go to the gym every day, or even take that walk around the neighborhood....however, with just a few tools you can take 15 - 30 minutes at home almost anytime.....and one of the keys to this is every day....it's a lifestyle change....
Get a 'yoga' ball (Target has one that includes DVD's and an excercise band that you will need for around $20)....also get a weight ball, 6 pounds is a good weight..... If you have a treadmill, that will make this go much faster....I found mine on Craigslist for $75 from someone who was moving.....
O/k.....going to go over a grocery list and then more tomorrow....
dozen eggs
Quaker Oatmeal (the fruit and cream single packs are the best - DO NOT get the maple and brown sugar single packs)
Chicken breast
brocolli
lettuce
cheese (not american slices, but cheddar, colby)
boneless center cut pork chops
green beans
get yourself some Breyers carb smart ice cream!
This is the week one grocery list....happy shopping....more tomorrow!
Monday, February 1, 2010
Friday, October 2, 2009
Beef and Roasted Pepper Sandwiches
This is a sandwich that is a gourmet dinner! And the best part - this sandwich, with a salad, is a complete a VERY filling meal for around 500 calories! Now that's something good!
Serves 4
4 boneless Beef Ribeye or sirloin steaks, cut 3/8 inch thick (1 to 1 1/2 lbs)
Sea Salt (freshly ground)
Black Pepper (freshly ground)
Laughing cow Light garlic-Herb Cheese (4 triangles)
Roasted Red Peppers (you can buy these in a jar, but I have a quick way to make them better at home! See below!)
Baby Spinach (fresh, of Course!)
8 slices fresh sourdough bread (I personally love Sara Lee!)
1 sweet onion
To make your own roasted red peppers:
Cut red pepper into 1/4 inch strips
lightly sprinkle with kosher salt, fresh ground black pepper, and about 1/4 teaspoon olive oil
place in single layer on baking sheet
place in oven on 450 for 20 - 25 minutes
Much better than from a jar!
Season Steaks with Salt and Pepper.
Toast Bread Lightly, while still warm, sread cheese on bread
slice onion into thin strips
put onion, spinach, and red peppers between bread
Heat large non-stick skillet over medium-high heat. Cook steaks 1 - 1 1/2 minutes per side, do not over cook.
Put steak between bread -
ENJOY!!!!
Serves 4
4 boneless Beef Ribeye or sirloin steaks, cut 3/8 inch thick (1 to 1 1/2 lbs)
Sea Salt (freshly ground)
Black Pepper (freshly ground)
Laughing cow Light garlic-Herb Cheese (4 triangles)
Roasted Red Peppers (you can buy these in a jar, but I have a quick way to make them better at home! See below!)
Baby Spinach (fresh, of Course!)
8 slices fresh sourdough bread (I personally love Sara Lee!)
1 sweet onion
To make your own roasted red peppers:
Cut red pepper into 1/4 inch strips
lightly sprinkle with kosher salt, fresh ground black pepper, and about 1/4 teaspoon olive oil
place in single layer on baking sheet
place in oven on 450 for 20 - 25 minutes
Much better than from a jar!
Season Steaks with Salt and Pepper.
Toast Bread Lightly, while still warm, sread cheese on bread
slice onion into thin strips
put onion, spinach, and red peppers between bread
Heat large non-stick skillet over medium-high heat. Cook steaks 1 - 1 1/2 minutes per side, do not over cook.
Put steak between bread -
ENJOY!!!!
Thursday, October 1, 2009
Yummy Tuna Salad on English Muffin!
I know everyone knows how to make tuna, but sometimes we can forget Tuna is supposed to be a healthy dish with all the mayo and junk we add to it! I came up with this figure friendly way to really enjoy tuna!
1 small can of tuna
1/4 teaspoon Miracle whip
2 dill hamburger pickle slices
1 english Muffin
2 slices colby jack cheese
Tabasco
slice English Muffin in half
in small bowl, mix tuna and 1/4 teaspoon of Miracle whip (tuna will seem dry, but it will be o/k...trust me!) Salt and pepper to taste (try to avoid salt, if you must, use a small amount of sea salt!)
Turn broiler on high
on baking sheet, put English muffin halves, cut side up
put 1/2 of tuna on each english muffin
place pickle slice in center of tuna
put slice of Colby Jack cheese on top of each muffin
Place under broiler until cheese is completely melted
Take out of oven, add Tabasco to taste, and enjoy!
This is a great lunch with fresh fruit, very low in fat, and somehow the pickle takes away from the dryness of the tuna - I don't know how, but it works!
1 small can of tuna
1/4 teaspoon Miracle whip
2 dill hamburger pickle slices
1 english Muffin
2 slices colby jack cheese
Tabasco
slice English Muffin in half
in small bowl, mix tuna and 1/4 teaspoon of Miracle whip (tuna will seem dry, but it will be o/k...trust me!) Salt and pepper to taste (try to avoid salt, if you must, use a small amount of sea salt!)
Turn broiler on high
on baking sheet, put English muffin halves, cut side up
put 1/2 of tuna on each english muffin
place pickle slice in center of tuna
put slice of Colby Jack cheese on top of each muffin
Place under broiler until cheese is completely melted
Take out of oven, add Tabasco to taste, and enjoy!
This is a great lunch with fresh fruit, very low in fat, and somehow the pickle takes away from the dryness of the tuna - I don't know how, but it works!
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