BUCKLE is Cooking it up again! Oatmeal/ProteinPlus Pancakes Kids LOVE ‘em
Tuesday, October 9th, 2007
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1 Package Instant oatmeal
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1 scoop Vanilla Protein(your choice)… I guess you could use chocolate if you prefer
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2 tbls flax seeds or oil
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2 tbls FiberSure ( I added this because most people do not get enough fiber and this product is great…blends right in and has no flavor)
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3 tbls raisins
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3-4 egg whites.
BUCKLE is cooking Wheat Berries here
Monday, October 8th, 2007
Ok.. so I was on the road for a LONG TRIP and you get to think alot on the road. I also had people asking me what I eat in general, but mostly concerned with breakfast. I can eat egg whites and oatmeal until the cows come home(speaking of cows…I can eat steak until they come home also), most people roll their eyes a bit and say something like, “I HATE egg whites”, or “I cannot eat oatmeal becaue I HATE IT”. I guess maybe I felt the same way at one point, but no more. So I decide to play around with some other breakfast ideas. Boiling up some wheat berries here and my plan is to try them in a few things. Maybe a wheatberry/fruited salad for breakfast, or I’ll try adding them to my oatmeal/protein pancakes. I’ll put the recipe and nutition info in the www.bFit247.com food database and community library once I fine tune it.
Good news is my little Billy just scarfed down the oatmeal/protein pancake fortified with fiber, flax and raisins.. absolutely amazing because he’s been eating tons of BAD breakfast and I hope this points him into a new direction. If it passes the kid test you know it’ll pass the adult test!
cooking wheat berries is easy and you do not need to soak overnight
- 2 cups red wheat berries (has more protein than the blonde variety)
- 7 cups water
- optional- 1 tsp salt(i left it out)
bring to a boil, reduce to simmer and cover. cooks in 1 to 1.5 hours, water is absorbed. you can store in fridge..maybe a week.
NUTRITION INFORMATION: Per 1/2 cup: 151 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 29 g carbohydrate; 6 g protein; 4 g fiber; 263 mg sodium; 0 mg potassium.
Add me to your friend list please during the "BUCKLE 300" campaign!
All the Best!
Post by: wallyj
Keeping it together on the road
Thursday, October 4th, 2007
Some of you know I was on the road all week, in fact I’ll begin my return trip soon and it will be 5 days hard driving when all is said and done. Trying to stick with my routine (week 6 of 16 weeks) was virtually impossible, but I think I was able to keep some forward momentum. I was able to get a workout in at Gold’s Gym in Lynchburg… I’ll be looking to do the same on the return trip. I hope to get 3 workouts in during the trip(including 1 body weight type workout because I was living in a WalMart Parking lot).
Nutrition is another difficult thing on the road. On the first leg nutrition was not so bad as I was in an RV and stocked the fridge with egg whites, organic PB, oatmeal, flax oil, protein drinks, etc… I probably had a better diet that being at home. The return trip, in a car, will be quite different. So I’ll use the modified trucker diet of Jerky(great protein and almost no fat..but dang that sodium), and I’ll drink plenty of water to offset that jerky sodium, protein bars and fiber bars… oh yeah.. lots of COFFEE.
I want to thank all the bodyspace people that checked in on me while I travelled and hope I get to see some of you along the way! ALL OF YOU THANKS!
the BUCKLE is looking to workout with BodySpace people whileon the road.. drop me a line here and we’ll make it happen!
All the Best!
Post by: wallyj
Keeping it together on the road
Thursday, October 4th, 2007
First let me say, yes, I do dress this way virtually every day and I do wear the BUCKLE.
Some of you know I was on the road all week, in fact I’ll begin my return trip soon and it will be 5 days hard driving when all is said and done. Trying to stick with my routine (week 6 of 16 weeks) was virtually impossible, but I think I was able to keep some forward momentum. I was able to get a workout in at Gold’s Gym in Lynchburg… I’ll be looking to do the same on the return trip. I hope to get 3 workouts in during the trip(including 1 body weight type workout because I was living in a WalMart Parking lot).
Nutrition is another difficult thing on the road. On the first leg nutrition was not so bad as I was in an RV and stocked the fridge with egg whites, organic PB, oatmeal, flax oil, protein drinks, etc… I probably had a better diet that being at home. The return trip, in a car, will be quite different. So I’ll use the modified trucker diet of Jerky(great protein and almost no fat..but dang that sodium), and I’ll drink plenty of water to offset that jerky sodium, protein bars and fiber bars… oh yeah.. lots of COFFEE.
I want to thank all the bodyspace people that checked in on me while I travelled and hope I get to see some of you along the way! ALL OF YOU THANKS!
the BUCKLE is looking to workout with BodySpace people the road.. drop me a line here and we’ll make it happen!
All the Best!
Post by: wallyj
11 Nutritional Tips
Tuesday, September 18th, 2007
2. HYDRATE -Most of us do not drink enough water. Symptoms of dehydration include dizziness, lack of concentration, irritability and headaches. Aim to drink 6-8 glasses of water a day and you will stay well hydrated.
3. GET YOUR GREENS/FIBER - Your mother was exactly right when she forced you to eat up your greens. We should be eating 5 servings of fruit and vegetables a day for general health. To allow your vegetables to retain as much goodness as possible, put them into a pot of boiling water and cook them quickly.
4. AVOID UNHEALTHY FATS - Beware the hidden fat foods, which are normally those tasty party foods (quiche, sausages, pork pie, salami and dips are some examples). Of course biscuits, cakes and desserts should also be kept to a minimum and only eaten as a special treat.5. PRObiotic Yogurt - When you buy yogurt go for low live bio versions. These help to restore the good bacteria that aid digestion.
6. Bread, potatoes and pasta are all carbohydrate foods that have received bad press in the past. These foods do not make you fat on their own. However, if you have a big cheese sandwich, knob of butter on your potato (or have chips), or make a rich cream sauce for the pasta you will increase the amount of fat you are eating.
7. Alcohol taken in moderation can be beneficial to health, but if you are watching your weight it is relevant to know that the calories from alcohol cannot be used as fuel for exercise, nor do they provide any vitamins, minerals or fiber.
8. The butter versus margarine debate continues to rage. The best advice is not to eat a lot of either, but to eat a little of both. The best oil for cooking is Extra Virgin Olive Oil. It is not the cheapest but a little goes a long way.
9. Dairy products are a high source of fat and cholesterol, BUT they do provide us with other beneficial nutrients. The best approach is to buy low fat versions of milk, cheese, yogurt etc. as they will provide you with all the nutrients without the fat element.
10. It is not necessary to cut meat out of your diet. Instead buy the leaner cuts and trim off any fat. It is also recommended to eat oily fish (tuna, mackerel, herrings) at least three times a week as they contain the beneficial Omega 3 oil.
11. Finally, whoever said a little of what you fancy does you good was probably right. Exercise moderation in all things and you can’t go too far wrong. It is not what you eat between Christmas and New Year that makes the difference but rather what you eat between New Year and Christmas.
Happy eating.
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Post by: wallyjBUCKLE finishes week 2 of 16 weeks.. glad it’s over
Friday, September 14th, 2007
This week was weight training Monday, Wednesday and Friday, with Tues,Thursday and Saturday being interval cardio training finishing with abs.
The weight sessions were the same 10 movements from last week done in circuit fashion again…had to choose weight to maintain 20 reps again also, only this week was 3 circuits back to back, as quickly as possible. I think the best I did was 40-45 minutes to finish.
This pushes you to the edge of being sick if you are not properly rested, hydrated and nurished. I don’t think those interested in body building would care much for this routine, but those interested in building endurance, Lactic threshold workouts and cranking up metabolism and turning on the fat burning machine may want to look at this. In fact, last night I was so revved up i could not fall asleep..i had to get up at 2 a.m. to eat a few slices of turkey…then I fell asleep. So obviously my system was revved up and unfortunately i probably did not eat enough during the day and i also struggled today because of lack of sleep.
The crazy thing about this workout is it messes with your head…for example, if you are capable of doing one-arm dumbbell rows with 80 pounds for 20 reps you tend to want to start with that, but by the time you get to it in the 2nd circuit you probably cannot do the 20 reps…and forget about the third. So you have to suck it up, go down in weight to be sure to get the reps out and finish the 3 circuits..no matter what. Guess what? I did curls with 25 pounders in my last circuit! I could barely move.. my entire body was pumped.. I had veins in my arms!!!! I never had that in my entire life!
Next week is yet another version of the same movements but 3 sets same body part in a row.. we’ll see if that is even more difficult yet!
…..Remember..small steps lead to BIG GAINS!
….It does not matter whether you are the lion or the gazelle. When the sun rises, you better be running!
All the Best,
jeff… THE BUCKLE
Pocket Sized Food List to make Thermogenic Meals
Friday, September 7th, 2007
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Ideally you will always eat thermogenic meals(a meal containing a choice from each group below) and snacks about every 3 to 4 hours. This will smooth out your blood sugar levels throught the day, providing sustained energy as well as feeding your muscle while burning the fat. The list below is NOT COMPLETE, but a good starting point. Choose a Lean protein, starchy carb and fibrous carb from each group for your meals and snacks.
Print the list out and keep with you until your food choices become automatic. Read labels…learn about what foods you put in you… in no time you it will become second nature to you
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