- 10 years ago
- Wedding: October 2011
Super long again lol (Sorry!)
Working and modern life doesn’t really allow people to eat the way the body is supposed to. Also, some people, like myself, don’t really feel hungry very often so there is no feeling to eat. For me, because my metabolism was slow I wouldn’t feel hungry but I had to “reprogram” it in a way and just eat something small every 2 hours to get it going again. Now I actually feel hunger when my body needs food.
As for controlling how much you eat or what you eat, you kind of have to remind yourself of your goals and think if that second helping or that cupcake is going to be better then what your ultimate goal is. I know I fall for temptation but then feel guilt afterwards so in the end, that temptation isn’t as good as what my goal is. I also try to think that the food isn’t going anywhere. I’ll be able to have it at another time. Now if something was disappearing I would eat it and all that I could lol but since that’s not really the case, I have no need to eat it over my goal.
Oh pizza… how I both love and hate you! Lol The good thing is, I learned how to make a healthier version of pizza thanks to Cook Yourself Thin. I followed their guidelines but kind of tweaked it a bit to fit my needs (they recommend store bought pizza dough, I make my own and I like to mix up toppings every now and then). Once you kind of get the hang of it you can change up the recipes. The only hard part about changing recipes is you have to do all the calorie counting which can be time consuming but it gets easier the more you do it.
Another thing I like to do, because I’m the only one eating this way, is take one day a week and make my meals and freeze them. I love the freezer! Just pull out the meal let it defrost and then warm or cook depending on what it is.
I tend to stay on about the same eating plan, though I’ve changed it a few times.
(Disclaimer: I’m not a doctor or health expert in anyway, this is just what works for me. Any products listed are of my free choosing and again, are products that I personally like and work for me. You should always talk to a health professional before starting any exercise or diet plan and only use items that you have researched and feel comfortable with using.)
Breakfast: Homemade Granola (½ cup) (Cook Yourself Thin recipe but I put raisins instead of cherries) with ½ cup fat free milk -345 calories (Carb heavy meal so I have it for breakfast; my body is more likely to use up all the carbs this way)
Mid Day Snack: Mega Smoothie (my own recipe!) -298 calories (Sugar heavy because of the fruit so again, it is earlier in the day)
Lunch: Lunch Option 1 or Lunch Option 2 (I give myself two to three options I can alternate so I won’t get bored) – I try to keep this one at about 200 calories
Mid Evening Snack: Whey Protein Shake (Optimum Nutrition Natural Whey and Oats in Vanilla) -200 calories
Dinner: Dinner Choice 1 or Dinner Choice 2 (again giving myself two options) – I keep this one to about 400 calories
Mid Night Snack: Small Whey Protein Shake (Bob’s Red Mill Whey Protein Concentrate) -80 calories
1. Healthy Quiche (Cook Yourself Thin has a quiche recipe but I changed it a bit) – about 200 calories
2. Omurice Quiche (Omurice is a Japanese rice/omelets dish –it’s really good! I learned this from Cooking with Dog on YouTube!- and I changed it to make it a bit healthier and instead of putting the rice into the omelets I made it into a quiche) –about 200 calories
1. Turkey Pattie Wrap (my recipe but pretty simple: just ground turkey with salt and pepper made into a patty, cooked, put in a wheat tortilla with Napa cabbage and a little avocado) – under 400 calories (depends on what is added)
2. Healthy Pizza (Cook yourself Thin recipe but I make my own pizza dough, you can even use a whole wheat pita) – about 374 calories
For the most part, you don’t really want a heavy dinner because you’re less likely to burn that off and more likely to just relax or go to bed after the meal but, as you can see from my meal plan, my dinner seems to have more calories but the reason for that is that my lunch options have more carbs than my dinner options do and I want to make sure I burn those off during the day.
Here are some recipes! (Calorie count can be different –more or less- depending on products used)
Mega Smoothie: 1 serving
You can add different fruits or juices to change the flavor! (298 calories)
½ cup fat free milk (45 calories)
½ cup yogurt – I like Greek style (70 calories)
¼ cup orange juice (28 calories)
¼ cup frozen raspberries (20 calories)
¼ cup frozen mango (45 calories)
½ banana (50 calories)
2 teaspoon honey – I use raw local honey (40 calories)
Basically put everything in a blender and blend until smooth. Using Greek yogurt will give you a thicker smoothie.
Pizza Dough: 6 individual thin crust/flat bread pizzas
I make this in my food processor with the dough attachment though I’m sure you can mix it and knead it by hand. (258 calories)
2 ¾ cup all purpose flour (1100 calories)
¼ cup ground almonds (137 calories)
2 tablespoons shredded parmesan cheese (44 calories)
1 teaspoon sugar –I use raw sugar-(15 calories)
½ teaspoon dried basil (1 calorie)
¾ teaspoon salt
1 cup water
2 tablespoons extra virgin olive oil (250 calories)
3 teaspoons yeast
Add flour, ground almonds, cheese, sugar, basil, and salt to the food processor or bowl and mix to combine.
Put water and oil together and warm until about 110 degrees Fahrenheit. Add yeast to the water mixture and let it dissolve/bubble (don’t know the right term sorry) for about 5-10 minutes. Slowly add the liquid mixture to the flour mixture (I turn on the processor and in a slow steady stream pour in the liquid mixture). The processor kneads the dough for me but if you’re doing it by hand, mix the mixture and knead for a few minutes.
Put in a bowl greased with a little extra virgin olive oil and let it rise in a somewhat warm/room temperature place for about an hour. Once it has risen, divide into 6 equal pieces and either use right away or store in a container and freeze until ready to use. I’m not exactly sure how long these keep.
Once you’re ready to use it, put it on a lightly greased cook sheet (I line mine with foil) and pull/stretch until it’s about 6-8 inches (it doesn’t really matter though) and let rise for a bit. You can make your own pizza sauce or buy one or even use salsa for a different flavor! Add your favorite veggies and low fat meats (I use Jennie-O turkey sausage) and instead of full fat cheese, I use about ¼ – ½ cup of parmesan cheese. It’ll give you that bit of cheesy-ness without all the calories. I don’t really know cooking time but it cooks fairly quick, about 15-20minutes at 375 degrees Fahrenheit.
Carrot Cake: 9 Servings
Yes you can have dessert! I took what I learned from Cook Yourself Thin and tweaked my grandma’s Carrot Cake recipe to make it healthier (203 calories with icing! 145 without)
1 cup flour (400 calories)
1 cup ground almonds (548 calories)
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon cinnamon
1 teaspoon salt
3 eggs –extra large- (48 calories)
½ cup brown sugar (120 calories)
2 ½ cup shredded carrots (113 calories)
½ cup crushed pineapple (70 calories)
1 teaspoon vanilla extract
Preheat oven to 350 degrees Fahrenheit. Combine all dry ingredients in a bowl.
Put eggs in a bowl and beat until pale yellow. Add brown sugar and continue to beat until well combined. Add carrots, pineapple and vanilla, combine. Next, slowly add dry ingredients in about 3 parts and mix to combine.
You can either use a cupcake pan and make 9 individual cupcakes or use a lightly greased square pan (mine is an 8 x8). Bake for about 30-40 minutes.
4oz cream cheese –half an 8oz block (400 calories)
¼ cup powder sugar (120 calories)
1 teaspoon lemon zest
Put all ingredients in a bowl and beat until a smooth icing consistency.
Divide into 9 servings (about 2 teaspoons each).
Hope you enjoy!