Theresa's quest:)

Hey, Cynic also posted a thread that was EXTREMELY helpful in making sense of the 40/30/30 thing for anyone else who is as confused as I was...after my self-discovery today and then seeing that post, I think I finall understand it now:)

Theresa:)
here is the link if you are interested:
QUOTE:
Karla, read this thread. I go into detail about the 40/30/30 principle.

http://www.fitness.com/forum/showthread.php?t=15286

Cynic
 
ok - I'm finally figuring it out. to get to 40p/30c/30f...you pretty much have to have no fat I started out the day with three egg whites and some yogurt. Then had a lean ham sandwich on wheat for lunch and I FINALLY am at 37p/33f/30c (not bad for me). Of course, that means that if I want to keep it that way for the day that I cannot have any of my niece's bday cake tonight as we go out to dinner to celebrate
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You can have a piece, it's not going to kill you. This is a special occasion. Just have a small piece.
 
Four Star Day!!

ok -I'm so proud of myself. I made it through the day and ended up 44%p/24%c/31%f!!!!!!!!!!!!!!!!! FINALLY!!!!! It really wasn't that hard...here are my meals.

B - 3 egg whites; yogurt
no snack (no time; should have brought a snack to the pool with the kids)
L - lean ham sandwich on wheat with lettuce and a small amt of cheddar cheese & miracle whip/mustard
S - Strawberry protein shake (I know I said I didn't want to drink these everyday, but it really helps while I'm not at my own house)
D - roasted chicken breast (I didn't eat the skin even though it's my favorite part), 2 servings of green beans (country cookin' - so I even added in the extra fat!), and a dinner roll.

and lots of water as usual (at least that part is easy for me:)). It was very easy to turn down the cake because they decided to do cupcakes. Plus, my husband had stuffed himself so much with his fattening dinner that he couldn't have fit one in his belly if he tried, so we abstained together (for different reasons). It helps to have a 1.5 year old next to you eating one, because they need a lot of tending to at that age with messy sweets! :) So...all in all, a very good day with food! I feel both excited and relieved that it IS possible!

My workouts today were good too...I did two of my pilates videos - upper body sculpting and bun/thigh sculpting. I also swam laps in the pool when the kids stopped for their snack with Grammy:) AND.....I walked around Toys R' Us about 6 times (that's gotta count for something!!!) with two three year olds trying to pick out birthday toys:)

We've been on the go a lot today, and I haven't had much time to check in...but tomorrow we will head home:)

Hope everyone has a terrific weekend!!!

Theresa
 
Way yo go on hitting those portions honey! Here is that hushmuffin recipe. Kids really seem to like them to.


2/3 cup whole grain cornmeal self rising
2/3 cup whole grain flour
1 to 1.5 large onion diced ( I like a little more onion)
1 tbsp baking soda
1 tbsp smart balance light butter
1/2 cup splenda
1/4 cup skim milk
1/3 cup egg white
dash of salt

mix all together in bowl, should be more on the thick side then runny.
Preheat oven to 375F. Spray cup cake cups with nonstick butter spray (cooking spray whatever, just so they don't stick). Bake until rise and golden.
(careful not to over cook)

This makes about 12 hush muffins here are the stats for each

60 calories
11.2 carbs
.3 fat
2 protein
 
Theresa said:
Then had a lean ham sandwich on wheat for lunch
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Make sure it's WHOLE WHEAT or whole grain and still scrutinize the ingredients. Regular wheat is simply white bread with molasses added for color and flavor. Make sure there is no high fructose corn syrup in the list (some manufacturers are putting this in to make up for the bland taste).
 
Theresa said:
D - roasted chicken breast (I didn't eat the skin even though it's my favorite part), 2 servings of green beans (country cookin' - so I even added in the extra fat!), and a dinner roll.
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There's nothing wrong with a 1-2 tbsp of butter. Butter is better than 80% of the margarines on the market.
 
Thanks for the recipe Theleip:) I'm excited to try it!!! I go grocery shopping today, so I'll make sure I have everything so I can try it sometime this week.

Cynic - thanks for the tips. Fortunately, it was whole wheat bread, but I have never really paid much attention, so I guess I got lucky:) I will make a point to look next time. Thanks again!!
 
I'd also suggest something I had recently - boiled chicken breast, brown rice made in nonfat chicken broth (as opposed to water) and salad. Delicious.
 
Good recipe ideas...would you believe our grocery store does not sell whole wheat/whole grain self-rising cornmeal????? I was bummed...they had one that was not self-rising...and plenty that WERE self-rising, but were enriched, etc. oh well...I'll have to find it somewhere else:)

Today went well again today with food and workouts. Meals were as follows:

B: (on the road back home) yogurt smoothie, banana
Sn: (finally home) Special K red berries and 2 egg whites
L: chicken salad on a whole grain/low fat wrap; 4 baby carrots
Sn: protein bar
D: yummy chicken stir fry (broccoli, mushrooms, onion + regular soy sauce) and brown rice.

I also had literally one fifth of a cookie and may go ahead and have a whole one after I finish writing this as I am hungry and when I calculate it in, I'm still under goal for my fat for the day. I know that's not "good" fat, but it's just one little cookie:)

So, even with the cookie counted in I'm at 1322calories for the day.
117g protein 35%
168g carbs 46%
28g fat 19%

It was harder today to get the proteins higher than the carbs, but I'll keep working at it:)

I did lots of cardio and dumbell work today...1.5 hours total. I followed my Gilad shows and felt good afterward. I am still feeling like my abs are growing OUT, and not flattening...but I guess I will give it more time. I sometimes worry I will look like the girls in his videos - they are pretty bulky, not that they don't look good, it's just not what I would choose for myself. I like being slim and small....although I am enjoying having more defined muscles, I still don't want to look thick. Hard to explain, I guess.

Lofty aspirations can sometimes be confusing.

morsel of knowledge learned today: shopping for healthy food is EXPENSIVE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
 
Theresa said:
I sometimes worry I will look like the girls in his videos - they are pretty bulky, not that they don't look good, it's just not what I would choose for myself. I like being slim and small....although I am enjoying having more defined muscles, I still don't want to look thick. Hard to explain, I guess.
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Ah Theresa I totally get that. I feel exactly the same way. I like the muscle tone and I appreciate the strength I have but even gaining just a few muscle-pounds I already feel like I look "thick". I too like being slim and small and I've been that way most of my life, but it seems I can only really be that way if I completely let go of exercise and or eat less. Plus I never feel healthy when I don't exercise, just tired. I totally get you though girl.
 
IT IS SO EXPENSIVE. And its hard right now because my husband and i are doing " a year of being fruggle" to try to put a downpayment on a house. but if he can have candy bars, i can pay a little more for good oatmeal.
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Greene and I are going/have gone thru this. We try to buy healthy food, but we can't all the time, so work w/what you have. The food might not be the healthiest, but it's better than nothing.

Get chicken, chicken, chicken. It's cheap and you can do alot of dishes w/it. Don't forget the tuna. Go protein.
 
It's funny you say that Sheri - I think chicken breast is expensive....and wish other meats didn't have so much fat because here they seem so much less expensive. Of course, other "meats" like Salmon, etc. are pretty pricey. I never realized how much money I was saving by not liking fish!!!

anyway, at this moment in time, I am forcing down another bowl of cottage cheese - I added in blueberries, but that didn't seem to help, so now I have added in MORE blueberries so I get two per bite of cheese and that is still making me sick. I will try the Mrs. Dash thing once the blueberries are gone, I was thinking that both fruit and Mrs. Dash sounded pretty gross together. This morning despite starting off with egg whites and blueberries (if I had known about my cottage cheese adventures I would have had something else this morning - haha) ...I am very high on carbs....but extremely low on fat...so, I felt I really needed the protein for my snack. Although tempted to just eat a protein bar or something, I was trying to opt for something more natural...YUCK!!

so...here are my meals so far...will edit later to complete the day....

B: 2 egg whites, 28 blueberries, 1/4 of a large peach (mmmm..carolina peaches!!!!)
S: 1/4 rice cake; 3/4 c. cottage cheese + 30 more blueberries so far (I WILL GET THIS DOWN - then I will have to reconsider the whole cottage cheese thing).

I even gave some to my 1.5 year old and he spit it out immediately and said "yuck!"...my sentiments exactly. Hopefully the Mrs. Dash idea will work out!!!!!!

EDIT - no go on Mrs. Dash - I had to dump the rest I just couldn't do it. Oh well, it was worth a try. so, I ate almost all of it, but should probably take my 3/4 cup down to a .6 or so. I will not torture myself like that again, I just think cottage cheese is not an option for me:(
 
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Some people don't like cottage cheese. It's has a taste that I can't explain. Either you like it or you don't. Don't worry, you'll find something else to take it's place.
 
[/QUOTE]Get chicken, chicken, chicken. It's cheap and you can do alot of dishes w/it. Don't forget the tuna. Go protein.[/QUOTE]

Definatly!!! I found at wal mart they have big bags of chicken that will last a long time in the freezer, and they are kinda big, so when you cook them you can even cut them in half for later:) tuna is cheap enough, and big bags of broccoli last awhile.
 
Theresa said:
B: 2 egg whites, 28 blueberries, 1/4 of a large peach (mmmm..carolina peaches!!!!)
S: 1/4 rice cake; 3/4 c. cottage cheese + 30 more blueberries so far (I WILL GET THIS DOWN - then I will have to reconsider the whole cottage cheese thing).
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I blend mine into a shake:

1cp ff plain yogurt.
1cp skim milk.
1/2cp 1-2% cc.
2tbsp nat pb.
1/2scp choco casein.
1pkt no sugar added hot cocoa mix (mine happens to be ff also).

Blend until smooth.

EDIT - no go on Mrs. Dash - I had to dump the rest I just couldn't do it. Oh well, it was worth a try. so, I ate almost all of it, but should probably take my 3/4 cup down to a .6 or so. I will not torture myself like that again, I just think cottage cheese is not an option for me:(
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You need to sweeten it, not spice it.

Perhaps yogurt, cc, milk, fruit.
 
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