The I Love Carbs Blog

In a recent blog I read from wendym1979, she mentioned recipes that are interesting in flavor, so it’s not so boring to eat clean.  I have some that I’ll share.  Now mind you…these are for when you’re dieting down, and anything with spices and splenda will taste like heaven! lol.

French Toast.

3 pcs. Ezekiel bread (plain if you have to knock out your sugars), but Raisin tastes better.

6 egg whites, beaten well.

cinnamon, splenda, and sugar free syrup to top it off

Place these into a tupperware, the bread should lay flat.  Let the bread soak up the eggwhites.  It takes a while since the bread is pretty dense.

Once the bread has soaked up the eggehites, turn your frying pan on low/med heat.  Spray the pan lightly with Smart Balance cooking spray.  Place your bread in and sprinkle it with cinnamon.  Let it brown on one side, and flip to brown the other side.

Place them onto your plate, and sprinkle splenda on them, and use sugar free syrup.

45g carbs- 36g protein-1.5g fat (I eat this for my first meal since it’s high in carbs)

Egg White Omelet:

6 egg whites, well beaten

veggies- I like zuchinni, onions, and broccoli

2oz. cooked chicken breast, shredded or diced. 

Saute the veggies in a skillet with cookling spray until partially cooked.  Add the chicken. Cook 1 minute. Season these with salt and pepper.  Add the egg whites.  I like mine scrambled, or you can flip this in half for an omelet style.

34g protein-9g carbs

Sweet Potato Bake:

4 baked (medium) sweet potatoes, mashed

3 egg whites, beaten very well; fluffy

3 packets splenda

1/2 tsp cinnamon

I place all these into a mixing bowl, and use an electric mixer, whip them together.  Spray a baking pan ( a loaf pan works well).  Pour the mixture into it and bake at 350 for about 15 minutes.  Makes 4 servings.

per serving: 26g carbs-28g protein

Pan Seared Chicken Breasts:

Tyson Frozen 100% Natural Chicken Breasts

Italian seasoning: garlic powder, salt, pepper, red ppper flakes, dried oregano, rosemary, and basil.

Sprinkle your chicken generously with the seasoning. Heat your skillet to a medium heat and spray with cooking spray.  Add your chicken and sear one side.  About 7 minutes. Turn the chicken to sear the other side. 

This is great eaten alone, cut up on a salad, or use the left-overs for your egg white omelet.

5 oz. serving: 30g protein-insignificant amount of carbs

Potato Fries:

1 medium Baking Potato

Spices: I like to use my home made Italian Spice mix.

Wash the potato and dry.  Cut it into 1 cm think slices. ( I like to leave the skin on) Place onto a cooking sheet in an even layer.  Spray one side with cooking spray and then sprinkle the spices on them.  Turn them over and do the same to the other side.  Place them under the broiler.  Stay close by so you don’t burn them.  It takes about 5 minutes (or less) to brown.  Once they’re browned, take them out and flip them over to brown the other side as well. 

Obviousely you can broil more than one medium potato, but I wrote it out this way for 1 serving.  I end up making this with 3-4 potatoes because my daughters think they’re french fries

1 serving: 39g. carbs-4g.protein

Broiled Tilapia:

4- 5 oz. Tilapia fillets

Old Bay spice

Pat dry the tilapia, sprinkle on the Old Bay, both sides.  Spray both sides with cooking spray and place onto a baking dish.  Put it under (but not directly) the broiler.  It cooks quickly.  Once it flakes, the fish is ready to eat. 

35g protein-5g fat-0g carbs

ENJOY!

I have to admit, I’m not so much into the cardio thing.  I LOVE me some weights!  But, since my mission is to get rid of body fat, my coach has me increasing my cardio.  Today I took my rest day from weight training.  I woke up and did 50 minutes of cardio on an empty stomach.  Yikes…low blood sugar, but I stuck to it and finished.  I went to the gym with my hubby later on and did my second session of cardio while he trained his legs.  *I was wishing to kill my legs as well* Legs will be blasted tomorrow.  I got in one hour of cardio.  Okay, I admit, I’m not exactly keeping to my trainer’s plan.  I’m doing more cardio than told to.  The last time I did that and fessed up to it, I was smacked in the head by him and was told to "do as I tell you to!"  But as a result, that week my bf% was lower.  So, really…does it hurt to do more cardio than planned?  even if I keep it at a low intesity, and my heart rate zone is where it should be?  most likely I’ll fess up again, and more than likely I’ll be smacked again.  But I can’t wait to see the results   Diet is okay.  I am really having salty, crunchy cravings.  Having my almonds to incorporate some good fats in my diet helps a bit.  

Tonight, my hubby Tivo’ed the show, "Secret Lives of Women".  It was about four female body builders and their lives.  It was very interesting to see their daily lives and their passion for the sport.   Two of the ladies were married and live pretty normal lives, while the other two have turned Pro and have marketed their musclularity.  But in all four cases, I saw a pattern.  They were all at some point asked why they were doing this to their bodies?  if they wanted to look like men?  Muscles are a beautiful thing.  You have the abilities to use them and how ever you train them, they will take on that look.  For example, and cyclist (or sprinter) will have bigger legs than their upper body because they are using primarily their legs for that sport.  That’s natural due to the way they’re training.  Female (and male) bodybuilders are training every part of their body to achieve that symmetry.  It’s natural for their bodies to take on that look due to their training.  I see some mixed feelings already about my training.  Not that I’m a big time female bodybuilder, (some day I will be  When the topic of conversation comes up about bodybuilding, the question most asked is if I want to become HUGE.  Of course!  I don’t lift big weights for nothing! lol. Anyhoo, I admire these ladies on the show for their hard work in the training and dedication they put forth everyday.  They are mothers, wives, career women, juggling life and their passion for bodybuilding.

I ran out of time today.  With a household that has four different training schedules, you learn to compromise a bit.  I did, however, get a good 45 minutes of good cardio in tonight.  I did 30 minutes of HIIT on the Stair climber, then 15 minutes on the treadmill at a steady 3 mph pace at a 9% incline.

*side note*

I was talking to my mom today.  She’s only 58 years young, and has been diagnosed with type 2 diabetes, high blood pressure, and high cholesterol.  She’s the kind of person that does for others and never takes the time for herself.  Her doctor has prescibed meds for her to keep this under control.  I go to my daughter’s cycling races and see men and women older than her, and they’re out there kicking butt, and living a healthy, active life.  They’re grandchildren are probably on the sidelines cheering them on.  That’s awesome to me.  I want to be that person.  To be there mixing it up with my grandchildren someday, and they will look at me in awe.  Heck, I want to be that person for my daughters!  I feel that by living a healthy lifestyle, and not necessarily "preaching" it to others, they learn from your actions.  (Although, some people just need a swift kick in the butt to get them going!) People aren’t very motivated when you tell them they need to exercise.  They’ve got to want it.  Then they’ll ask for your advice, and that’s when you rejoice, and dish it out.  I’m very proud of my family, and for the choices they make, whether it’s the kind of food they eat, or the training they do.  As parents, friends, or companions, you’re actions speak louder than words.  And your enthusiasm and dedication will be contagious to others.  Stay positive and uplifting and others will soon join you.

Keep training hard everyone!

Day 41- Meal Journal

M1- 5 oz. skim milk + 1 scoop whey, (2 capsules) Jetfuel, 2 egg whites, 1- 1/2 whole wheat toast.

*coffee w/ cream and sugar

M2- 1/2 c. brown rice, 5 oz. grilled chicken, coffee w/ cream and sugar.

M3- 1 kashi bar, 6 oz. skim milk + 2 scoops whey, 1 T, natural pb.

M4- 1/3 c. cottage cheese

M5- 5 oz. baked salmon, 1-1/2 c. mixed greens, 1/4 avocado, 2 T. honey dijon dressing.

M6- POST WORKOUT- 5 oz. skim milk, 1 scoop whey, + creatine, glutamine, bcaa.

I don’t know how my hubby does it.  He wakes up bright and early and goes to lift.  I tried to do that on Monday and Tuesday, not quite as early as he does, but 9am is early enough for me.  I see the benefits from it.  But after a long day, I just need to vent, and that’s when I have my time at night in the gym.   Tonight I did chest, abs, and cardio. 

I started with a warm up set, flat bench presses, 4 sets of 12.  Incline DB presses, 4 sets of 12.  Pec deck, 4 sets of 10.  Dips, 4 sets of 12.  Cable cross overs, 4 sets of 10.

I did 4 sets each, 25 reps of abs (crunches) on the stability ball, reverse crunch, and hyper extensions—need to work on my lower back.

I did a steady 35 minutes on the treadmill at 3.0 13% incline.  My legs were still a bit stiff from leg day, and needed to loosen them. 

Day 35- Meal Journal

M1- 2 egg whites, 1 whole wheat bagel, 1 coffee with cream and sugar. 

M2- 8 oz. skim milk with 1-1/2 scoops whey

M3- 1 peach, whole wheat burrito (turkey, 1/4 avocado, 2 T. reduced fat sour cream, whole wheat tortilla)

M4- 1 whole wheat toast, 2 tsp. natural pb, 5 oz. skim milk with 1-1/2 scoops whey.

M5- POST WORKOUT- egg white omlette ( 2 egg whites, 2 oz. shredded roasted chicken, 2 oz. fresh spinach, 2 oz. baked sweet potato)

I’m not sure what happened tonight.  I went into the gym ready to go, and felt motivated.  But, once I actually had the task at hand, I just was not feeling it.  I should have gone heavier.  I wasn’t focusing.  I started with chest presses, incline dumbbell presses, pec deck, dips, incline flies.  I also did 30 minutes of cardio on the tread mill at 3.2 on a 13% incline.  My nutrition was pretty good today. 

Day 19- Meal Journal 6/4/07

M1 - 1 whole egg + 1 egg white omlette, (2oz. lean ham, 1 cup cooked spinach, onions), 1 coffee w/ cream and sugar.

M2 - 12oz chocolate protein shake (80z. skim milk, 1 banana, 2 tsp. natural pb, 1 tbsp. honey)

M3 - 1/2 mango

M4 - 3 oz. grilled chicken, 1/3 c. mango salsa

M5 - POST WORKOUT- 4 oz. grilled chicken, 1/3 c. mango salsa, 1/2 c. black beans, 1/2 c. grape juice.

I’m consistantly weighing in each morning at 123 lbs.  I’m not as concerned with my weight as I am changing the look of my physique.  Overall, I’m seeing some results and getting stronger.  I’ve been trying to eat clean, and I think I’ve been doing a good job at it…still need to cut out those extra carbs   I cheated on Friday.  I had 1-1/2 slices of pizza, and a coke.  I felt sick after eating it.  Not sure if it’s my guilty conscience making me feel that way. 

I worked out legs on Saturday, and I usually take Sunday off, but decided to go and do 1 hour of cardio.  My legs felt good.  By the end of my last set of leg extensions, my legs were hard and I could just feel them tightening up.  I was only in the middle part of my workout, so I continued onto the next exercise.  Squats, lunges, and stiff-legged dead lifts.  Man those hurt, but it felt so good!  I ended the workout with calf raises on the smith machine.  My cardio was 30 min. on the tread mill, and 30 min. on the stair climber doing a higher intensity, no intervals this time.

Day 18- Meal Journal  6/3/07

M1- 1 whole egg + 1 egg white, 2 pcs. whole wheat toast, 1 coffee w/ cream and sugar.

M2 - 1/2 a sweet potato, 4 oz. sauteed shrimp w/ lime, 1/2 cup mangos.

M3 - 8 oz. skim milk w/ 2 scoops whey.

M4 - 5 oz. baked talapia, 2oz. steamed broccoli, 3 oz. sauteed potatoes, 1 c. grape juice.

It’s now been 16 days since I’ve started this Meal Journal.  And let me say…I think it’s really helping!  I’m seeing some progress.  I’ll post new photos soon   I haven’t blogged my meals for the past few days, but it’s been pretty much the same.  Although, I was craving pizza, and found an all natural, low fat, frozen pizza called Frontera.  I got the grilled veggie pizza and split the serving size for two days.  The taste wasn’t bad, if only I hadn’t burned it. 

Day 16- Meal Journal 6/1/07

M1 - 2 egg whites, 1 c. oatmeal w/ 2 tsp. honey and 1/4 tsp. cinnamon, 1 coffee w/ cream and sugar.

M2 - 1-1/2 c. raw spinach, 1/2 avocado, 4 oz. shredded roasted chicken, 2 tsp. olive oil and balsamic vinager, 1 croissant.

M3 - 1 banana, 1 tsp. natural peanut butter

M4 - 4 oz. baked honey dijon chicken, 1 small sweet potato, 2 oz. steamed broccoli.

M5 - POST WORK OUT - 1 whole egg + 1 egg white, 1/2 everything bagel.

Today I worked out my tri’s and bi’s.  They felt really good.  I’m starting to see a difference in my arms!  very exciting.  Instead of doing my usual rope pull downs in my routine, I changed it with dumbbell kickbacks. 

I worked out earlier than usual.  Bad choice.  I ended up at the gym at peak hours and almost all the equipment, benches, you name it, it was being used.  I turned up my ipod to drown out the noise and I tried to make the most of it and get my training in.  I ended up doing back (workout schedule posted on profile), apparently, I had chest on my schedule, oops.  It was all good.  The evening was gorgeous, so I ended up doing my cardio outside.  I walked the trail for 1 hour.  Went home and did abs using the stability ball. 

Meal Journal Day 6-

M1 - 1 whole egg + 1 egg white, 2 whole wheat toasts, 2 coffees w/ cream & sugar

M2 - tsp. olive oil, 1 whole egg + 1 egg white omlette w/ 1oz. zucchini, 1 oz. lean ham, 8 oz. skim milk with 1 scoop whey

M3 - 1 Kashi Oatmeal cookie, 1 orange

M4 - POST WORKOUT - 8 oz. skim milk w/ 1- 1/2 scoop whey, 1 banana, turkey wrap (lean turkey, avocado, tomato, lettuce)

M5 - 8oz. skim milk w/ 1 scoop whey, 1 tsp. natural pb.

Day 3 ( May 19, 2007 )  My Meal Journal actually went okay today.  I am now finished with my workouts for the week.  I’ve completed my full body workout including cardio.  Yesterday and today I only did cardio, for 1 hour both days.  I honestly can say, I felt great this week.  My workouts were harder, I did more cardio, and I’m pretty pleased with my diet so far.  You all have been so motivating to me!  Thanks.

Day #3- Meal Journal.

M1 - 1/2 whole wheat bagal, 1 tsp. natural peanut butter, 8 oz. skim milk w/ 1 scoop whey, coffee with cream & sugar.

M2 - 2 egg whites, 1 yolk omlette, 1 oz. lean ham, 1 oz. onion, 1/tsp. olive oil, 1 orange.

M3 - POST WORK OUT MEAL: 1/2 bagel w/ 1 tsp. natural peanut butter, 3 oz. ahi tuna steak, 1/4 avocado, 6 organic corn tortilla chips—I was craving the sodium.

M4 - 3oz. chicken w/ 1/2 c. organic spaghetti sauce, 8 oz. skim milk w/ 1 scoop whey.

This has been harder that I thought.  Writing out everything I eat constantly makes me think of food all day.  On the possitive side, I watch what I eat, and the keep the potions smaller.  I have noticed that I’m craving more sodium.  Hmmm… 

Here’s Day 2: Meal Journal Entry.

M1 - 1 coffee w/ cream & sugar, 2 egg whites, 1/2 c. oatmeal w/ 2 tsp. honey and cinnamon to taste.

M2 - 8 oz. skim milk, 1 1/2 scoops whey

M3 - 1 oz. mixed nuts, 1/2 of a chicken wrap- (2oz. chicken, whole grain tortilla, 2 oz. avocado,  3 Tbsp. black beans), 1/2 an apple

M4 - 1 c. chai potein drink, 2 tsp. natural peanut butter

M5 - 1/2 pear, 3 oz. ahi tuna, 1 c. fresh spinach, 1/4 of an avocado, vinegarette- (2 tsp. balsamic, 2 tsp. olive oil, salt and pepper)

M6 - POST WORK OUT- 1/2 whole wheat bagel, 1 whole egg + 1 egg white, 8 oz. skim milk w/ 1 scoop whey

I only did cardio, day off from lifting. 

30 mins. on the tredmill 13% incline, 30 mins. on stair climber.