January 13
Mrs_Hoffer
Posts: 5,194 Member
Did I exercise for at least 20 minutes?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
0
Replies
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MEAL PREP
I thought it might be timely to revisit a somewhat recurring topic. We have a lot of people who are newer to UAC who may have some surprising tips of their own, or could maybe use some pointers themselves?
My meal prep routines have seen some changes with my shift from clean keto to WF(mostly)PB. So I'll admit to using this as an opportunity to harvest some new ideas. 😁
What meal prep advice do you have to share which you find most helpful in your daily/weekly routine?3 -
* 45 min beach jog, quick boxing session, walk & stretch.
*Meditation and journaling
* Under calories
* Tracked honestly
* Monitored sugars over
Xo
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WhatMeRunning wrote: »MEAL PREP
I thought it might be timely to revisit a somewhat recurring topic. We have a lot of people who are newer to UAC who may have some surprising tips of their own, or could maybe use some pointers themselves?
My meal prep routines have seen some changes with my shift from clean keto to WF(mostly)PB. So I'll admit to using this as an opportunity to harvest some new ideas. 😁
What meal prep advice do you have to share which you find most helpful in your daily/weekly routine?
First, I had to google what WFPB means.
Then I clicked on “I Tried a Whole Food, Plant-Based Diet And Here’s What Happened”.
https://thebeet.com/i-tried-a-whole-food-plant-based-diet-heres-what-happened/
This website has a recipe section and there I found what I really want to try. Too bad that it is not possible to insert the photo. It looks so delicious
Vegan Sweet Potato Shepherd’s Pie
https://thebeet.com/vegan-sweet-potato-shepherds-pie-for-under-1-a-serving/
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@Winner_in_Life Oh yum!! That does look good. I'm also trying to do more WFPB in January... and I'll definitely give this recipe a try! Let me know if/when you make it, what you think of it and I'll do the same.1
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My family and I are generally WFPB most of the time, with the major exception is the sourdough bread I make is 85% white flour and 15% whole wheat. And because I have sourdough discard, all the crackers and sweets like biscotti, muffins, coffee cake, also have a high percentage of white flour.
As far as meal prep goes, as close as I get is having a loose idea in my mind about what we might want to eat for dinner and having some key ingredients on hand. After that, once I make a dish, it's good for about 2-3 days of leftover. For example, the other day I made the filling for sweet potato, black bean enchiladas. Didn't make the enchiladas themselves, but used the filling for tacos and then as a topping for salads later in the week.7 -
13/01/2022
"Trees don’t grow overnight and people don’t get in shape overnight either"
Did I exercise for at least 20 minutes?
• DAY 4 of Beginner EPIC | Dumbbell Full Body Workout
• Walking 3.24 km in 0:33:14 (5.87 km/h)
• Jogging 6.51 km in 0:44:39 (6:51 min/km); VO2max: 38
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Pass days used: 4
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13 January
✅✅✅
2 pass days used6 -
Mrs_Hoffer wrote: »@Winner_in_Life Oh yum!! That does look good. I'm also trying to do more WFPB in January... and I'll definitely give this recipe a try! Let me know if/when you make it, what you think of it and I'll do the same.
I will share when I make it. I still have a freezer full from the last batch cooking. And now when I eat only every other day it will take some time to finish what is already in the fridge ☺️4 -
✅ Exercise: 110+ mins
✅ Calories: under goal
✅ Tracked
Remaining pass days: 3️⃣
I cook from fresh for most dinners, but often make enough for 2 meals. I have a 3 week rotation of menus, and shop to accommodate that once a week. I freeze fresh fish, chicken, and venison.
We have fruit and yoghurt for breakfast and alfresco lunches.6 -
Pass day #1. Finally got my appetite back and well....Back at it tomorrow tho8
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January 13, 2022
Did I exercise for at least 20 minutes? Yes
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Habits to maintain this month:
Kitchen Closed? Yes
Did you go "nuts" with nuts today? No (10 days -free)
Within Sugar macro today? Yes (9 day)
Pass day 2/3 (this is for accountability to myself and my records).6 -
Did I exercise for at least 20 minutes? Yes
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes6 -
4.5 mile run
Everything tracked
Under allocated calories3 -
My meal planning has changed since I discovered the Paprika Recipe Manager 3 this past year. (The basic program is free, but to really make the best use of it I paid the extra to have it sync to all my devices). Part of the excitement of changing a lifestyle for me is to try new recipes-- and prior to this year I had never done low carb. I am also trying to be more ¨plant forward¨ and want to try a lot of new vegatable recipes. Today I am trying this recipe https://hip2keto.com/recipes/keto-mississippi-pot-roast/ Actually I do not like raw radishes so we will see if cooked radishes actually are an acceptable substitute for potatoes with the roast!
The program serves as an organizer, meal planner, shopping list on my phone, and more. My oldest son downloaded the program at Christmas, so recently we are exchanging recipes (they have a feature to make that easy also). Just since Christmas he also has decided to try low carb and for him the fun is also trying recipes and telling me about his favorites. The program just makes it incredibly easy to download the recipes online from any site into it and also is very compatible with MyFitnessPal-- each recipe saves the website where it was found so I can simply use the recipe function of MyFitnessPal, add the link, and log the recipe I made easily.
Instead of using the full features of planning exactly which meal I will make which day, I plan about 5 recipes, usually at least three of which are new to me, that I will make over the coming week or so. I add the ingredients to my shopping list, do my shopping to have things on hand, and ¨pin¨ the recipes the area ready to cook. Now that I have retired, my husband and I usually cook supper together, and at the supper we rate the recipe we tried, decide if it is good enough to make again, and decide which of the other recipes we will make the next day and when we might need to shop again. Other times we ¨fend for ourselves¨ preparing simple things for lunch or snacks, usually not having a breakfast within our 8 hour eating window.
My son bought me a prep station for Christmas but so far I have not tried it. I do occasionally cook things in large batches, such as making a turkey and freezing it in homemade ¨frozen dinners¨ for later. But those are the kinds of things I eat when I am ¨fending for myself.¨4 -
13/01/2022
Exercise – yes bike ride and gym workout
Tracked – yes
Calories – yes
2/3 pass days
It was bitterly cold this morning (about 2 C) and still frosty in the shadows when I set out on my bike ride. Didn’t feel like doing my usual cardio exercises this afternoon but my steps are just over 9,000 so far and the day isn’t quite done yet.
Being retired I don’t need to prep as I’m never that short of time – i.e. not taking packed lunches to work any more. However, I’m on my own so I often cook several portions of meat at once and freeze them. I then cook the veg from scratch. It’s cheaper to buy meat and fish in larger quantities and portion them up for the freezer.
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Pass day 2/3 pizza was good but put me over I did hit my protein goal and somehow stayed under my carbs, net .
I am off tomorrow so hopefully a good exercise work out as long as knees and elbow cooperate. I think my daughter is kicking my butt in the spin race perhaps tomorrow would be a good catch up day will see.7 -
I skipped yesterday because I had a late shift from work and I didnt have time, here it is.
Exercise 12, 13: I did an hour of walking and about an hour and a half of swimming.
Tracking: Yes for both days.
Calories: I've stayed within my healthy range.
An UPDATE on the shoes > I found a local place about 25 miles from my house I didnt know about and I'm planning on making a trip to get the right pairs for running.
I also lost 2 pounds from my starting weight 7 days ago which is a pretty healthy goal.11 -
✅ Exercise: 90 minutes walking
✅ Calories
✅ Tracked
0 pass days used ( )
We tried that recipe I mentioned above and I found out that I actually like cooked radishes. They actually are very like potatoes with a little spiciness. The recipe also have pepperoncini peppers which I had never heard of before. They were a bit hotter than I expected but the recipe was good, one I will make again. The recipe calls for peeling the radishes but I only peeled half of them (peeling radishes is a lot of work) and we decided they were just fine unpeeled. We made it in the oven instead of the slow cooker, and I used a bison roast instead of beef, but it was quite tastey. https://hip2keto.com/recipes/keto-mississippi-pot-roast/
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Did I exercise for at least 20 minutes? Yes, 30 minutes on the Peloton bike, 20 minutes Yoga Flow, and 10 minutes stretching.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes7 -
Jan 13:
✅✅✅ exercise today was a 20 min walk outside in between massage clients. I also did 5 mins on the wobble board tonight.
Pass Days Used: 2/3 (4Jan)(9Jan)
Working 2 jobs, my sweet hubby (retired) does all of the cooking at our house. He usually makes a large amount of whatever he's cooking so that we can have left-overs for lunch or for another supper.
@ideas2 thanks for sharing that Paprika app! I've just downloaded it and am looking forward to trying it out! Your pot roast sounds like it turned out amazing! Lol.6 -
Did I exercise for at least 20 minutes? Yes 40 minutes Pahla B. Today I created a playlist on YouTube of over 30 minutes. I have been working out at 20 minutes a day for a couple of years. 40 minutes is going to take a little to get used to.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
0 pass days used
I usually eat leftovers for lunch. It takes me two minutes to go home for lunch. I do have quite a few frozen leftovers for a backup.6 -
Super topic Chris - I find I do so much better when I prep some things so they are readily at hand. @WhatMeRunning
I hard-boil eggs every week to be sure I have them ready for use in salads, sandwiches, or on their own as a burst of protein.
I prep carrot sticks and celery sticks so that they are always ready and every few days use them up by cooking the carrots for dinner or using both in soup prep. That way, the raw veggies are always fresh.
I make a lot of soups in large batch cooking and always have a number of options in the freezer. Right now I have split pea and ham; Masala red lentil & barley soup; “creamy” vegetable chicken soup (like a chicken pot pie soup but made with low fat evaporated milk as it is stable freezes well); red lentil and spinach soup; and leek, potato, and carrot soup. Our daughter loves (and always has) my soups and takes numerous 2 cup Ziploc containers of it from my freezer back to her condo whenever she drives down for a visit.
I also large batch prep turkey chili, spaghetti sauce, a Mexican Chicken, Black Beans & Rice bowl, a takeoff on Starbuck’s sous vide egg bites, protein breakfast cookies, and banana bran buttermilk blueberry muffins. I also make healthy high fibre nut granola and have in a big jar on the counter and enjoy it measured out with Greek yogurt. Husband has it every morning as a topper on his cooked oatmeal.
All are at the ready in the freezer and brought up in time for mealtimes throughout the week. Everything is entered in the recipe builder so it makes it really easy to 1. Maximize the calorie and macro counts when I am cooking; 2. Track whenever we eat any of these items.
Everyone in the family eats and loves all of these — I don’t cook separately for myself.
So yes, food prep is key for my success!
Julie6 -
Thursday 1/13/22
Exercise: 60 min Wii Tennis
Calories Budget 1200: under
Tracking: Complete
Jan pass days 36 -
jamcnewman wrote: »Super topic Chris - I find I do so much better when I prep some things so they are readily at hand. @WhatMeRunning
I hard-boil eggs every week to be sure I have them ready for use in salads, sandwiches, or on their own as a burst of protein.
I prep carrot sticks and celery sticks so that they are always ready and every few days use them up by cooking the carrots for dinner or using both in soup prep. That way, the raw veggies are always fresh.
I make a lot of soups in large batch cooking and always have a number of options in the freezer. Right now I have split pea and ham; Masala red lentil & barley soup; “creamy” vegetable chicken soup (like a chicken pot pie soup but made with low fat evaporated milk as it is stable freezes well); red lentil and spinach soup; and leek, potato, and carrot soup. Our daughter loves (and always has) my soups and takes numerous 2 cup Ziploc containers of it from my freezer back to her condo whenever she drives down for a visit.
I also large batch prep turkey chili, spaghetti sauce, a Mexican Chicken, Black Beans & Rice bowl, a takeoff on Starbuck’s sous vide egg bites, protein breakfast cookies, and banana bran buttermilk blueberry muffins. I also make healthy high fibre nut granola and have in a big jar on the counter and enjoy it measured out with Greek yogurt. Husband has it every morning as a topper on his cooked oatmeal.
All are at the ready in the freezer and brought up in time for mealtimes throughout the week. Everything is entered in the recipe builder so it makes it really easy to 1. Maximize the calorie and macro counts when I am cooking; 2. Track whenever we eat any of these items.
Everyone in the family eats and loves all of these — I don’t cook separately for myself.
So yes, food prep is key for my success!
Julie
WOW Julie!! @jamcnewman WOW! Fantastic prep!
I’m Going to have to “up” my game!!
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Steps✅
Tracked everything to the gram✅❣️HOORAY❣️✅
Calories under ✅ if I don’t eat anything more tonight. I’ll update my post later on if I do, but I really want to hold it at this point.
Per James Clear:
I am a person who tracks every gram I eat, walks every day, tracks protein, fiber, sodium, sat fat & corrects as needed, and weighs daily, tracking my BMI.
I am a person who puts her health first.
And most importantly, I am a person who persistently adapts my habits to insure my success.7 -
✅ Exercise: Light walking
✅ Calories: Under goal
✅ Tracked
Remaining pass days: 2
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yes to all three.
long walk and a HIIT work out today.
1/3 pass days for this month so far.
Trolling through your posts for recipes!
I've been working in more plant based foods, less animal products. I do really well with protein and moderate carbs though and it seems plant based foods tend to be more carb heavy. Do y'all count net carbs or all carbs? If I count all carbs and get enough protein, then plant based shoots my carbs way up. I haven't quite figured it out yet. But I'll keep at it. 4 -
Thursday January 13
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Exercise - first try was an outdoor walk with the pup but the wind was just too brutal and we had to head home. @Winner_in_Life You asked about the dog’s winter wear and absolutely! He has fleece lined sled dog boots and a custom gortex and polar fleece coat (as he has such a long body). His gear cost more than mine 😂😂😂 (no joke).
Two walks on the treadmill brought my waking exercise minutes to 64 for today. 10,500+ steps so far today.
Kitchen is now closed for the night. Weigh in tomorrow as long as my rapid test in the morning is negative.
0️⃣ pass days used so far in January.
Night all.6 -
pass day 2/3 - though I tracked and such - just could not exercise... the covid is probably in my body... Had one negative test; waiting for the pcr test result ...but will go try to get another test tomorrow...because... two people I was around have tested positive... so - you know how it goes... I'm popping all the vitamins and such... will try to get an infusion...6
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Yes x3. Yoga with Adrienne.
My husband does the majority of the cooking. Sometimes he plans and preps ahead of time. Usually it’s deciding on supper the night before based on what we have on hand. He’s a meatatarian. Loves barbecuing and smoking all sorts of delicious meats so we are not so plant based here.5
