Healthy Eating

Christmas Body Blitz: Week 2 Check In

Monday:

Was feeling good in the gym at 5:30 am jumped on the treadmill for some interval training but was probably a little ambitious and started out too fast. Ended up backing it down a bit but still managed to do 4.6km in 30 minutes.

PM: To make up for the session I missed last week I did my total body weights rep day. Felt so good even though I trained in the morning. I was sweating like crazy and pounded out all my reps, I was on fire. When I got home I callapsed into a heap on the floor and just laythere for like 20 minutes talking to my mum. I love this feeling! Like I gave it my everything in the gym, no regerets.

Tuesday:

Woke up this morning to the sound of pouring rain and wind, it was a bit nippy and to top it off my body was drained. Not DOMS but just lack of energy. I was super tired and feeling low… thats what you get for killing it in the gym 2 times in one day. I was suposed to play squash after work but my partner couldn’t make it so I just went home. Just as well, I think I needed that rest.

Wednesday:

Legs day yay! Got to the gym and the squat rack was taken, for like 30 minutes. I had to change the order of my workout which sucks because when I don’t start with squats it messes everything up. That combined with Monday’s mega effort had me feeling pretty crappy. I did all the reps and weight that I had planned by my phase 2 silver linning was not happening :(.

Thursday:

Upper body workout. Hit the gym after work and while I was getting chnaged this lady came into the bathrooms and had a bitch fit at me about something I didnt even do. And I didnt even get a chance to retaliate. I then spent my workout so pissed off (and not in the good way when you can channel the anger into your workout). It just really annoyed me and I was obsesing over it. Even the next day. But again, I did all the reps and exercises I planned. So thats the main thing right?

Friday:

Supposed to be a rest day today but I played squash to make up for Tuesday. It wasn’t great becuase it was at like 9pm (my boyfriend’s bright idea). But hey it got the blood pumping and I managed to get some streching in as well.

Saturday:

Total body weights. Yea man twice in one week! Finally things are starting to feel good again. Hitting those high reps on the squat had sweat dripping and feeling like a real workout once again. I think my body is finally adapting back into high volumes of exercise. Great way to finish a generally emotionally crappy week at the gym.

Check In:

Weight: 69.0 (+0.6kg)

Arms: 28.5cm (-0.5cm)

Waist: 70cm (-3.5cm)

Hips: 88.5cm (-2.5cm)

Upper Thigh: 60.5cm (-1.5cm)

Comp 1 2 Front

Comp 1 2 Side

Comp 1 2 Back

As predicted not much change in photos from week to week but as you can see my weight went up this week which was very suprising as I felt like I had slimmed down a bit (proof in the measurements). The only thing I can put it down to is reduction in fat and increase in muscle. I totally thought I was in for a loss 😦 but hey at least measurements are down they are the more importaint thing to be decreasing.

 

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Phase 3: Gluten Free, Sugar Free Seedy Bread!

Today I want to share with you the highlight of my eating week, and it’s good timing too since it’s phase 3 for all of us following the fast metabolism diet. Since starting FMD I haven’t really missed having bread. Don’t get me wrong, I love the taste of freshly baked white bread with melted butter, but it’s not really something that I crave. In New Zealand there isn’t a great variety of organic gluten free bread and of the small range there is, the price is high and it’s pretty much not worth it because it is not strictly FMD compliant anyway (plus the loaves are rock solid).

During Celiac awareness week a couple of months ago the New Zealand Herald (newspaper) published a pull out magazine with a bunch of gluten free recipes which my mum spied and promptly started experimenting with. One of our now favourite weekly recipes is “seedy bread”. So here is the original recipe for those of you who aren’t following FMD.

Bread

A few people I know have made this version with success. It seems to be a fool proof recipe. Only 1 person had an issue both times she made it, it came out sticky in the middle but it wasn’t under cooked. In the end we blamed her oven.
If you are on fast metabolism diet then here is the compliant sugar free recipe for this delicious phase 3 bread:
Ingredients:

1 cup of sunflower seeds
½ cup of linseeds
2 Tbs black chia seeds
½ cup of slivered almonds (we use pumpkin seeds instead)
1 ¾ cup quinoa flakes
1/3 cup of psyllium husk
½ tsp salt flakes
1 ½ cups of water
¼ cup melted coconut oil
2 Tbs Birch xylitol (granulated form)
Note: Currently the organics shops we go to have been having supply issues with quinoa flakes so we came up with a variation that ended up being even better! Replace quinoa flakes with 1 cup of rice flakes and ¾ cup of uncooked whole quinoa (whatever colour it doesn’t matter)and up the water to 2 cups as the rice flakes are more absorbent.
Method:
1. Mix all dry ingredients together ensuring that they really are mixed well
2. Add water
3. Mix toughly
4. Press into a loaf tin lined with baking paper

 Making
5. Leave in the fridge overnight
6. Pop it in the oven on 150 degree Celsius for 30 -50 minutes (or until cooked)
7. Let the loaf stand until cool before cutting.

2014-11-14 09.42.52
We cut our loaf into about 14 pieces and freeze them in snap lock backs (2 pieces per bag). I love having this with chicken bacon and eggs for phase 3 breakfasts.

Phase 3 Breakfast

Or even 1 piece as a snack with some almond butter, mmm. This bread is at its best when toasted. I find I have to put it down twice as it takes a while to toast up and then it comes out sizzling and crakling!

Bread States
I hope you love this recipe as much as we do, not a single person I have offered it to didn’t like it!

Christmas Body Blitz: Week 1 Check In

I think it was over all good first week back into the swing of things (not excellent just good). My last exam was on Wednesday which threw my gym plan of a little as I wasn’t able to work out on Tuesday or Wednesday because I was busy cramming for my evening exam. I ended up doing 3 days of phase 1 as I didn’t want to hinder my brain function for the exam by depriving myself of carbs. Thursday Friday ended up being phase 2 so unfortunately I sacrificed one of my precious phase 3 days :(, not impressed.

So here’s how I worked out:
Monday: 30 minutes of treadmill interval training, check!
Thursday: Legs Day, Check!
Friday: Arms Day, Check!

I tried to go to the gym on the weekend but it didn’t end up happening which was a little disappointing but this week there will be no excuses. 3 out of 5 in week 1 is not the start I wanted, but week 2 WILL be better. I will be doing the third weights session today (Monday) to make up for it, I really want to make sure I get my squat reps day. 3 cheers for twice a day Monday’s… My body is going to be in hell by Wednesday.

Here are my results for week one:
Weight 68.4 kg, that’s 0.4 kg’s down from Monday last week. Not bad for week one considering I only got to the gym 3 times and had an extra day of phase 1.

I did photos this week. I got a new bikini which is mega push up seeing as my boobs are rapidly disappearing once again.
image

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I didn’t do measurements on Monday last week so this week will be the bench mark for this challenge, although as punishment/motivation I am comparing them to my last weigh in when I hit my goal weight back in July:
Weight: 68.4kg (-0.4 this week, +3.6 from July)
Right Leg: 62cm (+4 from July)
Left Leg: 61.5cm (+4.5cm form July)
Hips: 91cm (+4 from July)
Waist: 73.5cm (+6cm from July)
Right Arm: 28.5cm (+1.5cm from July)
Left Arm: 29cm (+2cm from July)

Note to self: no more sugar bingeing! It wasn’t really worth it was it.

3 Cycle Results Comparison (July 19 2014)

So its been nearly 3 weeks since my last check in. Mainly I have been lazy/ busy and didn’t do my measurements or photos. Also my body seems to be approaching its natural comfort zone at what is probably my ideal weight. It has now been 11 weeks since starting the fast metabolism diet and 10 weeks have been strictly compliant (i had a week off back in May). I am pretty happy with my results so far and am happy even though things have really slowed down. As long as it stays off I don’t care. Its still winter where I live so I’m in no hurry, this summer is going to be awesome.

This week I have felt sick (like I want to throw up) for most of the week. Don’t know why yet I’m hoping it will stop soon but not surprisingly I have been eating less, forcing myself to eat actually and still complying with FMD. I hit my lowest ever weight on Saturday (my new weigh day) at 64.8 kg. I haven’t been this light since I was maybe 13 years old!

Note: Day zero weight and measurements can be found here. If you want to see what I do for exercise check out this weeks lifting diaries here.

19.7.14

Front Update: I am really loving my new flat stomach! If only the last of my hip fat would go away :(. I recently noticed my hip bones starting to emerge so its looking promising. I am working on definition but am generally happy with progress.

 

19.7.14 Side

Side Update: I can really see the definition in my tummy now! So stoked!

 

19.7.14 Back

 

Back Update: Not a lot to see here. Some definition in my upper back but apart from that hip fat loves the back side of my body. This is the last area that I am looking to improve before entering maintenance.

 

19.7.14 Legs

Leg Update: With all the heavy squatting I have been doing lately I am seeing some slow results in leg definition, particularly upper inner thigh. This is an area that needs improvement and is one that probably plagues many women. I can’t wait to wear hot pants in summer and not have to worry about cellulite! Still have a few months to go before I can justify wearing them though. Its a bit cold at the moment where I live…

Progress this Week

Weight: 64.8 kg (Previously 66.3 = -1.5 kg)

Left Leg: 57 cm (Previously 57.5 = -0.5 cm)

Right Leg: 58 cm (Previously 58 = same)

Hips: 87 cm (Previously 86.0 = +1 cm)

Waist: 67.5 cm (Previously 66 = +1.5 cm)

 

Gluten, Sugar and Dairy Free Chocolate Oatmeal Brownie!

This is a phase 3 recipe for anyone on FMD otherwise it is a generally delicious, gluten free, dairy free and sugar free brownie for everyone else.

Fresh From the Oven

Fresh From the Oven

Ingredients:

2 Cups of old fashioned oats (this will blend down to 1.5 cups)

3/4 Cup of coconut oil

1 1/2 Cups of Birch Xylitol (or Stevia)

1 Cup of Cacao Powder

4 medium sized whole eggs

Pinch of Salt

1/8 teaspoon of Baking Soda

Method:

  1. Put the oats in a food processor and blend until its near flour consistency, put to the side.
  2. Melt the coconut oil until it is liquid if it wasn’t already, then add the xylitol
  3. Sift cacao powder, salt and baking soda into the liquid mixture.
  4. In a separate bowl whisk the eggs.
  5. Gradually add the whisked eggs to the liquid mixture ensuring that it is not too hot after melting the oil.
  6. Ensure the liquid iis mixed well and then stir in the blended oats until well mixed.
  7. Spoon mixture into a 30cm x 15cm rectangle non-stick baking dish (I line mine with cooking oaoer as well) and cook on fan bake at 150 degrees Celsius (300 F), for approximately 20 minutes.
  8. Remove from oven and baking tray and allow to cool. Once cooled I cut the cake into 8 square pieces to finish.
Brownie cut into 8 pieces for a large serving

Brownie cut into 8 pieces for a large serving

Nutritional Info:

If you cut into 8 large pieces:

Coconut oil: 23.5ml

Oats: 1/4 cup

Birch Xylatol: 1/5 cup

Cacao Powder: 1/8 Cup

Egg: 1/2 Egg

For Calorie Counters see the breakdown below:

Oat Choc Brownie Recipe

So at 500 kcal per piece this is a treat. But it is always good to look at the type of macro nutrients you are eating. There is no lactose or refined sugar in these brownies, the carbs are coming from the oats and the cacao powder, which are way less refined than the traditional white sugar and cocoa powder, so the blood sugar spike is significantly reduced from that of a traditional brownie. The brownie was quite big so you could cut it in half again if you really wanted to. FM Dieters this is most definitely phase 3 with all the healthy fat. I wouldn’t have grains with dinner as they are optional and the oats in this recipe satisfy the requirement anyway.

Brownie with stewed plumb topping

Brownie with stewed plumb topping

I could have eaten the whole bowl of raw mix, this brownie is yummy! My oats weren’t as finely chopped as I would have liked so the mix turned out more like a crumbly cake instead of  a dense brownie but that didn’t effect the taste or level of enjoyment I got from eating it. I served mine with stewed whole plums, but I would say some frozen raspberries microwaved to mush would be equally as delicious.

I hope you enjoy this recipe I know that I certainly did!

June 23rd 2014 – Cycle 2 Week 3 Check In

Ahhh so its been a bumpy week. It started out with night shift which was not ideal as night work always throws me off. I always get sick when I work nights even if it is just 1 night in the middle of summer. So I am happy to report that I didn’t get sick this time around. Despite my eating and weigh time being off I managed to do my weigh in on Monday and was surprisingly light. However my body has been acting weird. I wasn’t able to drink the amount of water I usually drink as on that night shift I am down on site full time which means the only toilet available is a portable toilet which I refuse to uses as the boys don’t exactly try to aim when they go (yuck). So I was probably dehydrated and tired and have been paying for it ever since. I weighed again on Wednesday morning heavy at 66.8 a whole kilo up from Monday (WHAT!). I didn’t get upset because those are the rules when you do multiple weigh ins but it motivated me to be very focused on drinking water and vegging out (eating large amounts of vegetables) on phase 2 days to help guarantee the number going down by next Monday.

Eating

On Sunday and Monday nights we had spelt wraps for dinner (breakfast for me being on the night shift). These were nowhere near as filling as a cup of rice and they contain gluten which I didn’t think about at 1st but then mum and I both had unsettled tummies the next day. Am I now gluten intolerant? Oh well who cares if I am, more motivation to stay on this healthy track if that is the case.

Another thing that I started to notice last week was that I am getting ravenously hungry on phase 1. I have been taking extra vegetables and lemon drinks and always eat as soon as I feel hungry but it is very annoying. I have decided I need to add a third snack of fruit like it says to in the book because I am up for extended hours and with exercising early in the morning he snack is easily added before breakfast, pre workout. Remember you should never feel hungry because then there is a risk your body is going to be cannibalising muscle for energy if you ignore it for too long.

Exercise

Even though my body has been a bit out of whack but I was determined to keep my fitness routine up. I feel like last week was so perfect and I wanted to keep up that standard. So I got up on Monday day (I wasn’t at work as I had worked the night before) and dragged my butt to the gym despite feeling very tired. My mum suggested that I have the day off as my body would have taken a hit form the disrupted sleeping pattern but I was determined. I did a lot of stretching and 30 minutes interval training (run, inclined power walking)on the treadmill, capped off by some mat based body weight ab exercises. I felt really good afterwards which was nice and I didn’t get sick so that was a plus. On Tuesday I managed to get a 30 minute game of squash in with my partner. Two ticks for cardio once again.

Wednesday rolled around and I was excited, Wednesday is legs day and I love legs day! Unfortunately it didn’t go very well. I think not getting enough sleep in the days leading up to it didn’t help. I felt stiff and un-energised. So much for my favourite day of the week. Arms day was average as well but I was having trouble recovering so all my weights were off and I missed 3 exercises off the routine because I got to 1hr 15 mins and decided that it was enough my arms were just failing. I have decided to start a separate lifting diary for anyone who is interested in what I actually do. Check it out here.

Exercise goal: Mum does this yoga class and they are having a weekend retreat in the Coromandal in August. She invited me to come and I said yes… Now it’s kind of hippy weirdo and it seems that that is the direction I am heading in as I have given up dairy and sugar and gluten, eating organic why not chuck yoga retreat in there two. What has happened to me? So the date is set for August 15th to 17th which is good motivation to get my ass into gear with stretching and Youtube yoga weekly.

Blog Goals

I started writing lifting diaries so I get a tick for last week (actually last 3 weeks) goal. Next up I want to start filling in the healthy eating menu tab with some of the recipes that I cook up! I think I will start with the desserts!

Progress this Week

Weight: 66.3 kg (Previously 65.8 = +0.5 kg) Waaaaah I jinxed it last week. My 1st gain in 2 months, also since starting FMD 😦

Left Arm: 27 cm (Previously 27 = same)

Right Arm: 27 cm (Previously 27 = same)

Left Leg: 57.5 cm (Previously 58 = -0.5 cm)

Right Leg: 58 cm (Previously 58.5 = -0.5 cm)

Hips: 86 cm (Previously 88.0 = -2 cm)

Waist: 66 cm (Previously 68.5 = 2.5 cm)

A strange trend I have noticed is when I am losing weight my measurements don’t budge but when I am maintaining or having a really small loss I am droping centimeters in my waist and hips. Weird. Anyway I will focus on getting a minimum of 8 hours sleep this week as I am sure that has had a major part to play in this weeks results.

Have a great week!

June 16th 2014 – Cycle 2 Week 2 Check In

Another week under the belt (excuse the hilarious pun) and I am feeling very excited and nervous. I am now entering uncharted waters so to speak. I have NEVER been this light since starting my weight loss journey which is obviously extremely exciting for me. But there is the little devil on my shoulder whispering in my ear that it could very well stop at any minute. Since starting I haven’t not lost weight from one week to another. I have been consistently trending downward and I feel like when it happens I will be devastated. Isn’t that just typical human nature though. I am getting great results but I cant enjoy them because I am too worried about what might happen in the future. I need to live in the moment more and celebrate this success…

Exercise:

I started the week out right at 5:30am on Monday I was in the gym doing a cardio session. Just some treadmill interval training for 30 minutes as that is all I have time for. My stupid gym had an extended hours trial a few weeks a go which got me hook on gyming at 5 am, I know what a fitness nerd. But post trial the hours have gone permanently to 5:30 so I have very limited time in the mornings as I must be out of the gym by 6:15 to get to work on time. Anyhow Tuesday was squash with my partner so 2 ticks for cardio!

Both Wednesday and Thursday I managed to get my weights in. Wednesday was legs day which went extremely well. Now I am down to 1 legs day a week I often try and squeeze as many leg exercises as I can into my session. I know that its not good to work out for to long as it exhausts the muscles but I love legs day so much I ended up going for 1:30 hours which I paid for the next day. I also made up a new arms n abs day for Thurday to help me get excited about, well, both those things. My arms have always been weak, even when I was power lifting my max bench was crap compared to my squat, a measly 50 kg (110 lb). Also my hole life I’ve been told I have a weak core. So I created the most exciting weighted ab and arm session I could think of and I actually really enjoyed it. With the scale sliding down my abs have been showing signs of existence. I never had a six pack or even much definition when I was at my leanest while swimming. The best I ever got was a flat stomach and some ribs. So I am hoping this workout will really help them pop! As for my arms, I don’t really want to look too tank and the fat loss alone has been toning them up. However I know that I need to work on them so teaming them with abs seemed like a good idea as I only have 2 days to weight train on FMD.

Eating

Well of course it has been another perfect week, 100% clean eating which I have been rewarded for by results! This week I decided after a life time of hating nuts that I really like cashews. It’s weird how much the way things taste has changed for me since cutting out refined sugar. Cashews are nearly dangerous now I could smash a whole bag if I’m not careful :).

20140615_185946

Sunday seems to be turning into dessert night, a little nerve racking as it is right before weigh in but it doesn’t seem to be having an effect. This week my mum made a rhubarb crumble which was yummy. I added plum juice to mine. It was weird having crumble without ice cream but it was still very good.

Blog goals for this week:

Something about exercise. I really need to get on to that…

This Weeks Results:

So this is the second biggest loss since I started. The 1st week was the biggest at 2 kg but I have been plodding along at 300-500 grams. I drank plenty of water this week and really got into the veggies on phase 2 which I think helped. The exercise was on point and I had a lot more healthy fat in phase 3 with my new found love of cashews! I was expecting a slightly heavier weigh in as I worked night shift on Sunday so my eating and weigh time are all messed up but this is the lightest I have ever weighed as an adult!

Weight: 65.8 kg (Previously 66.8 = -1 kg)

Left Arm: 27 cm (Previously 27 = same)

Right Arm: 27 cm (Previously 27 = same)

Left Leg: 58 cm (Previously 59 = -1 cm)

Right Leg: 58.5 cm (Previously 60 = -1 cm)

Hips: 88 cm (Previously 88.0 = same)

Waist: 68.5 cm (Previously 68.5 = same)

Here come the photos!

Back update:

FMD Cycle 2 Week 2 Results - Back

Not a lot of difference between the beginning of cycle 2 and today. I really hoard the fat on the back of my hips which sucks. My measurements haven’t moved much in this cycle but the weight is dropping off so hopefully will see some progress here at the end of this cycle.

Side Update:

FMD Cycle 2 Week 2 Results - Side

Have noticed the only difference between 2 weeks ago and now is my side ab definition is coming in. My ab definition is something that is slowly coming into sight so I am very excited about this.

Front Update:

FMD Cycle 2 Week 2 Results - FrontGrr again you can see how I love storing fat on my hips. Ab definition is coming in nicely here. I just really cant wait to lose this hip fat 😦

So highlights this week for me was I noticed my abs which are coming in and my calf muscles seem to be more defined which is something I remember from my swimming days. I always have had nice slim calves!

FMD C2 W2 Highlights

Heres hoping next week is equally sucessful.

🙂 Have a good week!