Tag Archives: food diary

Project Tighten Up: Update 5

9 Jun

It’s been a little while since my last Project TU update. I’ve still been following the plan but life has gotten in the way of updating this blog as often as I would like!

Two of the things that have gotten in the way lately are I’ve started studying to become a personal trainer and I’m also apart of a joint-venture in starting a weight loss directory called Weight Loss Pages (don’t forget to ‘like’ our Facebook page!).

I’m overjoyed to be following my passion and making steps to change my career. I think something that will set me apart from the rest as a trainer is that I have been in my clients shoes – I’ve lost weight and done the hard yards so will be able to give solid advice to them based on things that have worked for me. Would you let me train you? 😉

There was a small speed-bump in my Project TU journey though – I got sick on Monday and had to take additional rest days. So, I haven’t trained since last Saturday. That’s 4 days! Woe is me! But thank god, my awesomeness is almost at 100% capacity again and I’m smashing out a session with my trainer today (yay! She’s back! She’s back!).

I feel like my body is really changing now. There’s new definition and shape appearing every week and it’s so exciting! The best thing about this plan is that I get to eat a lot. I’m a hungry, hungry beast most of the time so this appeals to my interests greatly.

I’ve changed the meal plan slightly (as I do every 3-4 weeks anyway) as oats have turned on me. I had a hunch they would. I became very bloated and uncomfortable. I do miss them because I love porridge but I don’t miss that awful feeling.

I’ve also substituted the brown rice with quinoa as I’m concerned about the GI value of the brown rice. Some reports say it is high GI other say low. Personally, I don’t want to risk it.

Meal 1:

Gluten Free Muesli

 

I love this muesli! One thing though, the puffed rice and rice bran in it is not low GI but it is paired with other low GI items so that brings the overall GI of the meal down.

AND two scrambled egg whites with light cheese and chilli flakes (thanks Cooper – this is now my favourite part of the day!)

Meal 2:

Green apple and natural peanut butter

Meal 3:

Lean protein, quinoa and steamed broccoli

Turkey Larb - recipe coming soon!

Meal 4:

Double Barrel Nutrition WPI with skim milk, teaspoon of instant decaf coffee and a few drops of vanilla extract

Meal 5:

Lean protein, steamed vegetables and sweet potato

So, how is everyone else doing?  Still going hard?  I sure hope so! 🙂

A Week In The Life Of…

7 Mar

ME!

Well, I lie.  It’s actually 4 days in the life of.  Let’s be honest, this post was growing out to mammoth proportions so I cut it down to four days.  I mean, you get the gist of it, right?  The other 3 days are pretty similar although I will do a weekend post soon to show you what my typical weekend looks like.

It was actually very interesting recording everything I ate for a week and it was also a challenge.  It made me really be mindful of what I was eating because I knew I would have to write every little morsel of food down.  This really curbed any thoughts of, “Oh, I’ll just have a bite of that” or “I’ll just have a couple of these”, let me tell you!  I think anyone who is looking to lose weight or establish a healthier diet should give this a go.  You may be surprised!

Now, by no means do I think my diet is perfect nor do I condone my readers replicating what I eat for themselves. This post stemmed from getting a few requests from readers who were interested in what a typical week looks like for me.  Eating this way works for me, you need to establish a diet plan that works for you.

Last week seemed to be a dark chocolate week.  This is simply because I bought a block of organic chocolate so therefore it HAD to be eaten, right? 😉  I don’t usually keep any sweets in the house therefore the temptation is gone.  If my sweet-tooth comes-a-knockin’ I usually have a warm glass of rice or goats milk with vanilla and honey.

Monday

Breakfast– 7:00am

  • Smoothie with ½ cup of calcium enriched rice milk, 2 tablespoons of natural, no fat organic yoghurt, 1 tablespoon of flaxseed oil, 1 tablespoon of LSA, 1 medium banana, 1 teaspoon of organic dark agave syrup, 1 teaspoon of cinnamon

Morning pick-me-up – 9:30am

  • Green tea

Morning snack – 10:45am

  • Protein shake with 200ml skim milk

Lunch – 1:15pm

  • Bowl of steamed vegetables, ½ cup of cooked shredded chicken and ½ cup of roasted kale
  • Green tea

Afternoon snack – 3:00pm

  • Handful of almonds & a cup of miso soup

Dinner – 7:00pm

  • 120g of lean pork steak with Moroccan seasoning served with salad leaves, cherry tomatoes, chickpeas and reduced-fat feta dressed with EVOO and white wine vinegar

After dinner snack – 8:00pm

  • 6 pieces of Green & Black’s Organic 85% dark chocolate

Total Calories: 1700

Exercise:

  • 60 mins walking
  • 40 mins road cycling (8.5km)
  • 15 mins swimming laps

Tuesday

Breakfast – 6:45am

  • Smoothie with ½ cup of calcium enriched rice milk, 2 tablespoons of natural, no fat organic yoghurt, 1 tablespoon of flaxseed oil, 1 tablespoon of LSA, 1 medium banana, 1 teaspoon of organic dark agave syrup, 1 teaspoon of cinnamon

Morning pick-me-up – 9:30am

  • Green tea

Morning Snack – 11:00am

  • 1 apple

Lunch – 1:45pm

  • 2 small tins of tuna, grated beetroot and carrot, lettuce, tomato, avocado sprinkled with olive oil, lemon juice and chia seeds

Afternoon snack – 3:30pm

  • Handful of almonds & a green tea

Dinner – 7:00pm

  • Handful of chicken thigh, capsicum, onion and bok choy stir-fried with peanut oil, garlic, chilli and soy sauce served with ½ cup of cooked quinoa

Total Calories: 1400

Exercise:

  • 40 mins road cycling (8.5km)
  • 45 minute group training session

Wednesday

Breakfast – 6:45am

  • Smoothie with ½ cup of calcium enriched rice milk, 2 tablespoons of natural, no fat organic yoghurt, 1 tablespoon of flaxseed oil, 1 tablespoon of LSA, handful of frozen berries, 1 teaspoon of organic dark agave syrup

Morning Snack – 10:00am

  • 1 orange
  • Green tea

Lunch – 12:30pm

  • Leftovers – handful of chicken thigh, capsicum, onion and bok choy stir-fried with peanut oil, garlic, chilli and soy sauce served with ½ cup of cooked quinoa
  • Ginger tea

Afternoon snack – 3:30pm

  • Handful of almonds & a green tea

Dinner – 8:00pm

  • 150g lean grilled steak & two cups of steamed broccoli, cauliflower and carrot

After dinner snack – 9:00pm

  • 6 pieces of Green & Black’s Organic 85% dark chocolate

Total Calories: 1450

Exercise:

  • 40 mins road cycling (8.5km)
  • 45 minute personal training session
  • 60 mins touch football practice

Thursday

Breakfast – 6:45am

  • Smoothie with ½ cup of calcium enriched rice milk, 2 tablespoons of natural, no fat organic yoghurt, 1 tablespoon of flaxseed oil, 1 tablespoon of LSA, 1 medium banana, 1 teaspoon of organic dark agave syrup, 1 teaspoon of cinnamon

Morning Snack – 11:15am

  • Small tin of mixed beans with balsamic and olive oil dressing

Lunch – 1:15pm

  • Café lunchtuna salad with grated carrot, lettuce, tomato, cucumber and avocado with balsamic and olive oil dressing (TIP: buying a healthy lunch is easy.  Most sandwich bars will have a few salad options available.  I usually request a garden salad and ask the them to put in a handful of tuna or chicken from the sandwich meat selections)
  • Small apple

Afternoon snack – 3:45pm

  • Chai latte made with lite milk

Dinner – 6:30pm

  • 150g  chicken tenderloins with lettuce, cherry tomatoes and a small handful of shaved parmesan cheese dressed with a yoghurt, Dijon mustard, lemon juice and olive oil dressing

After dinner snack – 9:00pm

  • 4 pieces of Green & Black’s Organic 85% dark chocolate

Total Calories: 1550

Exercise:

  • 40 mins road cycling (8.5km)
  • 45 minute group training session

 

So there you go!  There’s my life!  It’s thrilling, isn’t it?  Do you feel a little creepy now?  A little stalker-ish?  😉

 

I R Model Now!

30 Nov

I’ve got about a week and a half until my next measurements and I’m feeling apprehensive.  These last couple of kilos are being a real pain in my fat ass.  It’s going to take extra discipline to get rid off them so I’ve gone back to keeping a food diary and I’ve really started to up my workouts.

I’ve started playing touch football again for the first time in 11 years and it is so much fun!  I was so worried I would be a fumbling mess but at the risk of sounding like a corny Celine Dion song, I have to say it’s all coming back to me now.  We train twice a week in fitness and ball drills and we have our games on Mondays.  I scored a try last week and that was fricken awesome!

Seeing that I have picked up touch I have decided to drop indoor soccer for the time being.  Not that I don’t love it, because I really do, but Thursdays have become the only day that I can have a rest day and boy, I need that day.

So the old training schedule looks like this now:

Monday: Touch Football
Tuesday: Group Personal Training
Wednesday: Personal Training + Touch Training
Thursday: Rest
Friday: Personal Training
Saturday: Group Personal Training
Sunday: Touch Training

Intense, yeah?  Pro athlete, right?  Oh I know.  You don’t have to tell me!

Food-wise I’ve still been sticking to minimal wheat / starch products and lots of lean protein, legumes, quinoa, fruit and vegetables.  I just need to be careful of this sweet tooth that seems to be taking a large bite out of me lately.  I’m blaming hormones.  Yep, that’s my excuse and I’m sticking to it.  But no more will I be a slave to hormonal changes!  I’ll allow a few pieces of dark chocolate once a week and THAT’S IT.  No ifs, ands or buts! (cries)

In one of my last posts I mentioned I did a fashion shoot for Cosmopolitan magazine.  Well, that’s because I’m pursuing a lucrative career in modeling!  I’m going to be the next Jennifer Hawkins y’all!  Ha! Insert your own laughter here.  No, actually Cosmo like to use “real girls” in some of their shoots so I tentatively put down my name.  To my surprise they actually called me in!  It was such a good experience because it was almost like a little reward for myself for all my hard work this year.

Source: brandflakesforbreakfast.com

I was incredibly nervous and some of the photos look like I’m a deer caught in headlights!  Luckily they let me pick me my favourite photos so they will use one of the ones I picked for the issue.  I will be in the March issue of Cosmopolitan Australia so make sure you grab a copy!  For a small fee I will sign your copy.  Yes, that’s right!  You’ll have MY signature!  Get in while you can.  This offer is very limited (so limited it doesn’t actually exist…).

I think that’s about all I needed to update you on.  Oh, yeah, my obsession with chai lattes… I think I’ll tie that in to the tea post I’ve got coming up.  A word of warning – you may become addicted to tea after reading.  I take no responsibility.