Triple Fit!

As I’ve written in my blog yesterday, eating throughout the day doesn’t work for me.  Each time I go back to small meals throughout the day, I feel more drained as the day progresses.  Yesterday, I returned to eating fewer calories and my energy returned..which was a good thing as it was cardio day.   My husband got home late, and I was really feeling those hunger pangs.    I went out, had my run, came back, had a nice bowl of broccoli kept warm by my dear hubby and calmly took my shower.  Afterwards, I prepped my food and  had a nice relaxing dinner outside on the patio.    

As I reflected on the day I made some additional observations:  My hunger pangs didn’t return until late in the evening, and I had no food cravings at all.   Returning to eating throughout the day taught me that this doesn’t work for me.   It ends up triggering food cravings and messes with my energy levels, no matter what macro combination I follow.   I also eat clean.   From my own experience,  my cravings helped me identify my personal biological clock for optimum food consumption.  

What I eat:

Before Breakfast, I make sure I haven’t eaten for twelve hours.   I’ll have a bowl of high-fiber content oatmeal with a 1/2 serving of kefir and protein powder.

Snack:  some protein and a banana if I’m lifting.  Also, I have some oatmeal or 1/2 a yam on weight days.

Late afternoon - Whey shake with Kefir.  I’ll only snack on veggies if I’m hungry

Dinner- I eat the rest of my calories here and am finished for the night.  I’m so glad that I found a way to get rid of cravings.  This is such a big deal for me because when I eat six meals, I’m always hungry. .   I eat everything, carbs, protein, nuts, fruit.  I’m lucky in that eating nuts with grains doesn’t bother me.   I"m also lucky in that I’ a good cook and can make my food tasty without the guilt!  

We have to listen to our bodies to really see the benefit of our efforts.   There is something to be said for Warrior-type diets for mesomorph body-types.  I also don’t think we evolved this far to need to torture our appetites for results.  While we have to swear off sugar and fried foods, we don’t have to deal with negative side effects such as low energy and food cravings.   My suggestions is if anyone feels these type of symptoms, to try something different.    I worked hard and did lots of experimenting and finally know what works for me.    I even get a dessert every night that feels like I’m cheating even though I’m not.  This is definitely something I can live with for the rest of my life!

This is an excerpt from a blog I just wrote.  Writing it was inspirational for me and perhaps the reader might find some as well.  

“If one has made a mistake, and fails to correct it, one has made a greater mistake.”   Plato

It’s okay to make mistakes.  Through them, we learn a lot about ourselves.  However,  when we repeat them over and over again, it’s quite obvious we have succumbed to our personally set status quo.   This is all due to laziness of mind and weakness of will.   My personal mantra is “I won’t stop until I conquer my body and mind.  It’s only through this action I know I can be  in Union with my Mentor Self.    To get over each hurdle takes effort.  This is something I’m teaching my girls.  Survival is brutal, but it doesn’t mean we can’t have fun during the process!  I love each challenge life throws at me.  The tougher it is, the more of a buzz I get because it entails more creative thinking and maneuvering.     My other mantra I use to motivate myself is   “Spiritual life isn’t for wimps!”

I had an interesting revelation thanks to a  propitious  discussion I had with my husband last night.  I started  bodybuilding because I admired the self-discipline of its practitioners.    For me, it was the least vain way of getting back into shape.  Practicing bodybuilding has made me stronger physically as well as mentally.  Currently, I’m  in my cutting phase.    What this means is I’m shedding excess bodyfat to reveal more of my muscle growth.  

During this period I’m on a caloric deficit.  It has been scientifically proven that being on a caloric deficit
increases our life span.    It fascinated me so much I started to ponder the implications with my husband.   When our bodies are deprived of food, we enter survival mode.  Our bodies get stronger.  I’ve personally experienced this by daytime fasting.  I had more energy with the weights and felt lighter on my feet when running.   At night, I’d consume most of my calories.  I felt great.  Recently, I returned to eating throughout the day and feel weaker.  I’m going back to my daily fasting.    

My husband, Russ,  brilliantly compared caloric overload with the current state of our nation.   When we were a young nation, we were in  constant starvation mode.   Progress and innovation was our major food source.  We built the railroad, made great cars, sent man to the moon and became an inspiration to the world…until we started to consume.  When we evolved from production to consumption, we reached our gluttonous peak and began our descent.   We collectively gorged ourselves on plasma screen TVs, Big Macs and McMansions we couldn’t afford.  As a result, so did our need for survival. I looked at my husband in awe because it rang so true.   Our survival instinct propels our body, spirit and mind forward.   This shift in awareness has made me actually look forward to  my hunger pains.   Each time I overcome them I feel a bit stronger in body and mind.    Thanks Russ!

The survival instinct happens only on an individual basis.  When we collectively consume, we lose our sense of Self and our personal drive to survive.    

“Excellence” is not a gift, but a skill that takes practice.
We do not act “rightly” because we are “excellent”,
in fact we achieve “excellence” by acting “rightly”  Plato

My hummus’ are yummy and simple to make. I have a base recipe then I add additional ingredients to change up the flavor. You can also replace the chickpeas with cannellini beans.   The recipe yields 6 servings.

For base:

1 15oz can of chick peas
110 grams of low fat cottage cheese
1 tbsp. olive oil
4 cloves of garlic (more or less depending on taste)
1 tbs. basil
1 tsp. oregano
add salt to taste ONLY when finished processing.

Process garlics, olive oil first. Add cottage cheese and process until smooth and creamy. Then you can add in spices and flavorings. Put in chickpeas last. If you want a smoother texture, put in a little water until you get desired consistency.

The variations are as limitless as your creativity. Here are three of my favorites.

-add 4 oz roasted peppers, 2 tbsp, parmesan cheese, 2 tbsp, lemon juice, 1 tsp garam masala or curry, 1 tsp onion powder to the mix.

-add 12 kalamata olives, 2 tbsp, capers, 1 tsp. garam masala or curry

-add 16 spanish olives

Tip:

Make a hummus melt by slapping some of it on multi-grain bread, topping it with sliced swiss or cheddar and popping into the oven. Yumm!

Throw it on a baked potato

Replace Chick peas with cannellini beans for even more variety.

When I get a chance, I’ll post my high protein custard recipe. It really satisfies your sweet tooth and it’s healthy for you!

Write a New Note
Eleni’s high protein custards

This is a tasty custard that you can use even if you’re dieting. You can leave out the protein powder if you wish. I have a few variations, but the base is always the same. The recipe yields seven servings in those glass custard cups. The base contains 11 grams of protein per serving and the base is also low carb. Not bad for a snack!

3 egg whites
2 eggs
110 grams lowfat cottage cheese (I use 2%)
1 cup milk, (you can use evaporated low fat milk, soy milk, almond milk and even rice milk)
1 tsp. vanilla
1 or two scoops vanilla protein powder
1 cup sweetener ( I prefer erythritol as it doesn’t cause bloating like other sugar alcohols)

Blend all ingredients until creamy. Place in refrigerator and let settle. A little later, place a pot of water on the stove and turn on heat for the Bain-marie Preheat oven to 350.

-Take out egg mixture and stir with a spoon.

-Pour into pyrex-type glass custard cups.

-Place cups in a glass casserole dish

-When water comes to a boil, pour in the casserole dish. Make sure it’s level, or close to level to the custards. The bain-marie keeps the custard form getting dry.

-Bake for 25-30 minutes. Test by piercing with knife. If it comes out clean, it’s done!

There are many different flavors you can try with this one. Prepare the recipe as above and simply process in to the base recipe

1. One over-ripe banana

2. 2 tbsp, carob powder with 2 tbsp. peanut butter

3. 1 baked sweet potato with a dash cinnamon

4. 2 tbs. cocoa and 1 small packet of instant coffee

5. I can of pumpkin with 1/2 tsp cinnamon and a dash of nutmeg

6. 1/4 cup key lime juice

I’m one week in on calorie deficit.  I finally weighed myself in today at 126.  That’s a four bound weight gain.  My measurements have stayed the same.  Only my calves went up a bit.  It’s still odd for me to gain weight and not look it.   Now, I just have to wait, diet and see the fruits of my labor.

I’ll try to take some progres pics this week.

I just started cutting last week.  It was a good start as it coincided with my week off from the gym…and visit from my friend.  So all was good with the world indeed.  Even better was the fact she was on phase one of South Beach, so she loved trying out my recipes.  

I’ve only gained three pounds during my clean bulk phase.  I do notice more muscle..so I can’t wait to see what lies beneath.  My last program was an upper and lower body split of no more than 8 reps, with a 48 hour rest between sessions.  It was brutal.  Yesterday, when I returned to the gym, I went back to full body and 15 reps.  I’m including three days a week of cardio as opposed to two.  In four weeks, I’ll move down to 12 reps and so forth.

I’ve really personalized my eating plan.   I’m always suspicious of claims that one diet is better than another.  Every diet works, but not all diets feel healthy.  It all depends on the person and body type.  I’m a true mesomorph/adrenal type.  The type of foods I eat are dependent on my body type…meaning, I NEED carbs in my diet to thrive.  I fluctuate between 40  and 50% in my diet.    I also take elements of the Warrior diet where I eat most of my calories at night.   Eating six small portions just doesn’t work with me and I actually feel worse when I do so.  So if I have any advice to offer anyone, don’t listen to any advice.  Just follow your own path and see what works.

Here’s a free online test to discover your body type.  It’s quite detailed.  All I can say is I’m lucky that I’m an adrenal type as it works well with my vegetarian diet!

I’ll start my weekly weigh ins this weekend.