2 quick meal tips!

I am starting on the 3rd cycle of the carb experiment. 

On the left was breakfast.  Looks kinda dodgy? Tasted good! Haha! 
Consisted of 50g of oats, Scoop of ZeroCarb Metapure and 100g of apple compot. (don't know what this is actually called in english? Its mashed cooked apples? )
Satisfied my sweet tooth! 

WHO said you can't have burgers? 

1 slice toasted rye
2 Beef patties (5% fat)
Lettuce, tomatoes, peppers and onions. 
The avocado is really just a 10g teaser...  Kept me happy though. 


NB: If you eat this in diet, HAVE IT POST WORKOUT.  My muscles immediately absorbed the fast release sugars from the Rye toast.  And they off course adored the yummy beef I have them. :) 

“Even if I knew that tomorrow the world would go to pieces, I would still plant my apple tree.” 
― Martin Luther King Jr.

Chicken Salad

Hello my Friends! 

I have two delicious chicken salad recipes for you.  

The one to my right is chicken strips with lettuce, cucumber, and spoonful of Greek yogurt. 

I find Greek yogurt and a squeeze of lemon to be a good replacement for mayo.  I want to add that Greek yogurt is high in protein and low in carbs, and lower in Lactose, than other yogurt types.  Good thing - since Lactose don't like me.  

I seasoned it with paprika, salt and pepper. 



 
This Salad is chicken strips ( steamed) , baby spinach, avocado cubes  and fresh raspberries.! 
Squeeze some lemon juice over it. 
Add salt and pepper! 
BBBoooooM! 







Regarding the carb cycling experiment.  It's going really really well.  I have never managed to stick to a diet as easy as this.  The food is more than enough to keep my cravings satisfied.   Even my 3rd low carb day today, is feeling MUCH better than last week. Body is adapting well.  Tomorrow is carb up day! Can you say BANANAS!!!! yay! 

I am leaning out really well. I will not bore everyone with progress pics... But believe me, its working! Muscle Mania Europe HERE WE COME!!!! 


“All of old. Nothing else ever. Ever tried. Ever failed. No matter. Try again. Fail again. Fail better.” 
― Samuel Beckett, Worstward Ho

Frozen yogurt treat

Hello, 


Here is a quick low calorie and almost fat free frozen yogurt recipe. 

You need :
1 serving of fat free natural yogurt
1 sachet of stevia
a Handful of frozen fruit of choice. I used strawberries. 

Unfortunately you need equipment with a strong blade to whizz the fruit. I broke my blade... oops. 
Work fast, so the fruit does not melt. Add the yogurt and stevia and blend well.!

That's it! So easy! Enjoy.... 

Calculating daily calorie needs.

Morning all, 

I recently had a question.  How do you know how much calories  you need every day? I will try to put this together as simple as possible. 

Firstly you need to know what your Basic metabolic rate (BMR) is. This is the amount of calories your body uses, even if your are not lifting your bum off the couch. ... Which you should NOT do! Cause you don't get a pretty bum by sitting on it okay?  To stay healthy and fully fuctional, you NEED to eat this amout of daily calories. 






Calculating BMR:


Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Men:
665 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

http://calculator-converter.com/converter_kilograms_to_pounds_kg_to_lb_calculator_chart_table.phphttp://www.manuelsweb.com/in_cm.htm

The two links is to convert your kg's to pounds and cm's to inches. 

We can use me as a quick example. I'm a women... last time I check. lol

655 + (4.3 x 121) + (4.7 x 62) - (4.7 x 26)
655 + 520.3 + 291.4 - 122.2 
=  1344.5 BMR

Step two:  In order to incorporate activity into your daily caloric needs, do the following calculation:


Calculate Activity:

• If you are sedentary : BMR x 20 percent

• If you are lightly active: BMR x 30 percent

• If you are moderately active (You exercise most days a week.): BMR x 40 percent

• If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent

• If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent

Add this number to your BMR. 

The result of this formula will be the number of calories you can eat every day and maintain your current weight. 

In order to lose weight, you'll need to take in fewer calories than this result. As you lose weight, you can re-calculate the formula to assess your new BMR. 

When all else fails... lol... here's a online calculator you can just put your stats in.  There is so much info our there, that it can be easy to get confused as to what to use and what  not! One really important tip I can give you, is learn to read your food lables!!! 

http://www.diet-blog.com/05/how_to_calculate_your_daily_calorie_needs.php

Day 8 of carb cycling

Hello Friends! 

SO! I am now getting started on the second cycle of my carb cycling experiment. Excycling! (lol...  not funny)

The first week went well. I felt fine. Never really hunger or anticipating the next meal. BUT yesterday, on my 3rd low carb day I went ballistic. I wanted to put everything I see in my face. Thank goodness I did not, because I was awarded with a loss of a whopping 1.8kg this morning. 

Today was high carb day. Soooooo stuffed! Had a hard gym session and felt strong and ready for cycle 2! 

There you have it. ! 

Train hard and eat clean!!! 

“Don't ever give up. 
Don't ever give in. 
Don't ever stop trying. 
Don't ever sell out. 
And if you find yourself succumbing to one of the above for a brief moment, 
pick yourself up, brush yourself off, whisper a prayer, and start where you left off.
But never, ever, ever give up.” 
― Richelle E. Goodrich, Eena, The Two Sisters

YO YO YO YOgurt!

Have you ever wondered... What 'friggin' yogurt to choose, and why? Here n simplified table to show you some of the things I would look at.  Mind the red highlighted columns.

Quoted from Web MD ' Plain, Nonfat Greek Yogurt

There are many yogurts on the market, and plain, nonfat Greek yogurt is a standout.

All yogurts are excellent sources of calcium, potassium, protein, zinc, and vitamins B6 and B12. What distinguishes Greek yogurt is its thicker, creamier texture because the liquid whey is strained out. Also, it contains probiotic cultures and is lower in lactose and has twice the protein content of regular yogurts.

“Skip the extra sugar calories found in most yogurts and pump up the protein by choosing Greek yogurt that contains twice as much protein, which is great for weight control because it keeps you feeling full longer,” says Judith Rodriguez, PhD, RD, president of the American Dietetic Association and nutrition professor at University of North Florida.

Rodriguez suggests pairing the tart yogurt with the natural sweetness of fresh fruit or your favorite whole grain cereal.' 

http://www.webmd.com/diet/features/best-foods-you-are-not-eating?page=2

	Branded Greek-style    nonfat plain yogurt*	Branded "regular"       nonfat plain yogurt*	Branded Greek-style    strawberry nonfat yogurt*	Branded "regular"    strawberry fat-free yogurt
Serving Size	170g	170g	170g	170g
Calories	100	80	140	100
Total Fat	0 g	0 g	0 g	0 g
Saturated Fat	0 g	0 g	0 g	0 g
Trans Fat	0 g	0 g	0 g	0 g
Cholesterol	0 mg	5 mg	0 mg	5 mg
Sodium	80 mg	115 mg	65 mg	85 mg
Total Carbohydrates	7 g	12 g	20 g	19 g
Dietary Fiber	0 g	0 g	1 g	0 g
Sugars	7 g	12 g	19 g	14 g
Protein	18 g	8 g	14 g	5 g
Vitamin A	0%	0%	0%	15%
Calcium	20%	30%	20%	20%
Vitamin C	0%	4%	2%	0%
Iron	0%	0%	0%	0%

Calamari!

  

I have some easy ideas for you to prepare your calamari. For both these recipes I steamed the calamari.  Above:

Calamari with zucchini and fat free cottage cheese. 

Below:

A calamari salad with greens, Mexican salsa, fresh chopped chillies.