Shake It & Make A Shake - Weight Loss Week Eleven Day Five - Lite and Easy (Lite n' Easy)

Week 11

Day 5 - Sunday
30/03/2014

Shake It & Make A Shake!

Mmmm Butter

Breakfast: Fruit n Muesli Toast with Butter

Blueberry Yoghurt

I find this breakfast a little light and I'm usually hungry after.  I'm not sure if I will order this again for that reason.  I haven't tried the Blueberry Yoghurt on it's own, I usually have it with muesli, OMG it's so sweet!  I have been having light Greek Yoghurt and frozen Blueberries so maybe that's why, but to me it was like eating pure sugar! ZING!

Berry Delicious!

Morning Snack: Dried Apricots

 *Addition: Berry Banana Shake (Recipe here)

I worked out this morning (more details below) so I knew I needed to add in some extra calories and I thought a shake was the perfect way to do it.

I thought the ingredients may not go together, but it was amazing!  So yummy!  Sometimes shakes can mix together and the flavours get muddled up, but not this one, I could taste everything in there.  I will definitely be making it again!

Sooooo gooooood!

Look at that Mustard Relish ooze

Lunch: Corned Beef and Mustard Relish Wholegrain & Oat Sandwich

& an Orange

 *Addition: Kiwi Fruit (that I didn't have yesterday hee hee)

The other option was Thai Green Curry and I've had that kind of recently so I wasn't feeling it.  I decided for this and toasted it for some crunch, it is a little boring but I enjoyed it.

No nuts...

Afternoon Snack: Crunchy Noodle Snack

This is pretty yummy and surprisingly filling.  I think it would be much more delicious with Peanuts but you know I like nuts... ;)

Garnished with some Basil

Dinner: 31 Lasagne

Last time the meat was a bit gristly, but tonight it was delicious.  I didn't have any gristle at all, maybe I was just lucky tonight. 

Do you find this with Lite n' Easy dinners sometimes?

Glasses of water: 9

*Addition: These are items that are not part of the 1200 calorie Lite n' Easy plan.  I have added these to increase my calorie intake from the calories burned off during exercise.  For a more detailed breakdown, please see the My Fitness Pal image at the bottom of this post.

:( Crappy to Happy :)

Exercise: Dancing (Melercise) & Strength Training

I was in the worst mood this morning, I don't know why.  You know how some days you just wake up and everything annoys you and you just want to be alone in a dark room, that was me today.  Usually I would just stay in that mood all day, but I know how much happier I have been feeling after exercise so I decided that's what I would do.

So I did, I did an hour of dancing and felt amazing.  All of my bad mood melted away and I enjoyed the rest of my Sunday.  I think this is the first time ever that I have worked out on a weekend.

My Fitness Pal - Food Diary

It's interesting to note that when I exercise and eat more calories, there is a higher weight loss suggestion (bottom of food diary), than when I don't exercise and just eat the recommended 1200 calories.  It makes sense to me but we will see :)

Hope you enjoyed your weekend! :)

Protein Shake Without The Powder - Berry Banana

This is so yummy!

I'm not a dietitian or a nutritionist, I'm just a woman trying to lose some weight, well quite a bit actually.  

I do know that protein is good for muscle recovery which makes it excellent for pre or post workouts.  

Weight loss is a big part of my goal but my health is always paramount. 

It's my personal belief that fresh fruit, vegetables, nuts and grains are far healthier than powders or pills.  

I know some of you may not agree and that's okay, you have to do what is right for you and how you feel.

So I'm always on the lookout for healthy shakes and recipes that don't contain powders.  

This shake contains about 14 grams of protein from the Yoghurt, Peanut Butter, Banana and Blueberries.  

It contains about 417 calories, which is great for someone like me who has difficulty eating back all the calories I burn off from exercise.

Breakdown of Berry Banana Shake

Ingredients

1 Large Banana sliced (Can use frozen to make it colder)

50 grams of Blueberries (I used frozen)

100 ml Light Greek Yoghurt (I used Farmers Union)

1 tablespoon Honey

1 tablespoon Peanut Butter (I used Kraft no added sugar/salt)

Blend, blend, blend until all ingredients are combined.  Pour into your favourite glass, sit down, relax and enjoy! :)

A Long Tempting Day - Weight Loss Week Eleven Day Four - Lite and Easy (Lite n' Easy)

Week 11

Day 4 - Saturday
29/03/2014

Always Delicious

Breakfast: Smokehouse Ham and Egg on a toasted Multigrain Muffin

I was heading out for most of the day so I didn't want to miss breakfast.  I would never miss this breakfast, it's always a favourite.

Mmm Orange

Morning Snack: Orange

Mmmm Burger

Lunch: Beef Burger with Sliced Beetroot, Tomato, Baby Spinach and Tomato Sauce 

on a Round Roll & a Kiwi Fruit

I was out all day, didn't arrive home until 3pm, had only had breakfast and I was starving!  I was out and around a lot of tempting food and it would have been so easy to just buy something, the worst food is always the most convenient, but I resisted.

A friend I was out with decided to have some rather tempting food for lunch from a Bakery, one of which was a Chocolate Hot Cross Bun.  Those are my favourite! I was so tempted and hungry but stayed strong.  I arrived home and had my morning snack, Burger (didn't have the Kiwi fruit), afternoon snack and a carrot.  

I wouldn't normally eat like this all at once, however, I think it's miles better than eating unhealthy food. 

Just these?

Afternoon Snack: Rosemary & Rock Salt Crackers

A Roast is a Roast

Dinner: 25 Roast Lamb

So after a tempting day of food what do the others in the household decide to have for dinner? Roast Chicken with all the trimmings.  Since I didn't have a Lite n' Easy Roast Chicken dinner, I opted for this Roast Lamb.  Even though they had Roast Chicken, they were nice enough to provide me with some oven roasted Corn and I swapped out the crappy Pumpkin in the photo for some roast Pumpkin.

I was pretty proud of myself for staying so strong.

Glasses of water: 

Additional Items:  Homemade Coffee (low fat milk, no sugar)

Coke Zero 600ml

A carrot.

Exercise: None.

While I didn't do a workout today I was out for most of it and did quite a bit of walking.  I thought I would give myself a day off today. 

My Fitness Pal - Food Diary

Because I didn't exercise today, I kept to the 1200 calories.

I hope you enjoyed your weekend :)

A Little Bit Nutty - Weight Loss Week Eleven Day Three - Lite and Easy (Lite n' Easy)

Week 11

Day 3 - Friday
28/03/2014

Such a huge breakfast

Breakfast: Nut Cluster Crunch Cereal with low fat milk, Soy & Linseed Toast with Honey
*Addition: Molenberg Multigrain Toast and 10 grams of Nuttelex Light Margarine

Bulking up the calories (as I knew I would exercise), I decided to add another piece of toast and some Margarine.  I thought this would be too much for breakfast but it went down easy :)  I'm really finding that I'm getting hungrier and enjoying my food more since I've been incorporating some exercise.  No surprise really. 

So much Orange

Morning Snack: Orange
*Addition: Dried Apricots

Steamed veggies for lunch, I think that's a first

Lunch: Smokehouse Ham, Cheese and Tomato on a Round Roll and a Red Apple

*Addition: Heinz Steam Fresh Veggies (Beans, Broccoli and Sugarsnap Peas)

I think I've gone a little bit nutty, guys...steamed veggies for lunch?  It's a healthy way to get in some more calories, I also wanted to keep my sugar and sodium levels down.  As I said, I need to go shopping!

Enjoy these little rolls as always. :)

Mmm Nutty!

Afternoon Snack: Cashews & Cranberries

*Addition: 2 Tablespoons of Chopped Peanuts
Love this little snack to tide me over before dinner, with the chopped Peanuts it was even better, so many nuts. ;) 

Mmm Beefy!

Dinner: 29 Savoury Beef Rissoles

I do really enjoy this, the Gravy, the mash and the peas....well they are there.  The Rissoles are a little strange in consistency, a little spongy, hard to explain it's similar to the 182 Meatloaf, Mash & Gravy, but it's not enough to make me not want to order it. 

If you enjoy the Meatloaf I would say you would enjoy these as they are pretty much a thicker version.  If you don't enjoy the Meatloaf skip ordering this one.

Glasses of water: 8

*Addition: These are items that are not part of the 1200 calorie Lite n' Easy plan.  I have added these to increase my calorie intake from the calories burned off during exercise.  For a more detailed breakdown, please see the My Fitness Pal image at the bottom of this post.

Burn those Calories!

Exercise: Dancing (Melercise)
I forgot to mention yesterday that I also use 400 gram weights for about 10 - 15 minutes during.

I actually thought I burned less calories than yesterday, but I was wrong.  I thought I wasn't pushing myself as much but I guess I was.  My calf muscles were sore from the weight training and all the dancing from the previous days but I didn't let that stop me.

I danced around my living room like no one was watching me, because they weren't and I had fun with it. 

My Fitness Pal - Food Diary

I think I did pretty well balancing everything out today, I still had 199 calories remaining but I did increase my calorie intake today to 1,652 (I gained an extra 651 from dancing) by just adding a few small additions.

What are your plans for the weekend? :)

Crackers And Cheese Yes Please - Weight Loss Week Eleven Day Two - Lite and Easy (Lite n' Easy)

Week 11

Day 2 - Thursday
27/03/2014

Mmm ugly tomatoes

Breakfast: Bacon, Egg and Roasted Tomato with Multigrain Toast

*Addition: Molenberg 12 Grain & Seed Toast

 *Addition: Homemade Coffee (low fat milk, no sugar) 

I turned my nose up for ages at the Roasted Tomatoes because they don't look that appealing, but they are so yummy.  The Roasted Tomato together with the Egg and Bacon pairs together really well, yet another delicious breakfast.

How many Doctors do you think I keep away with all these Apples? 

Morning Snack: Two Fruits Fruit Cup
*Addition: Red Apple

The Apple was lovely and fresh again.

Meat blob?

Lunch: Greek Meatballs with Salad and Cucumber Raita in a Wrap and an Orange

*Addition: Macadamia & Tropical Fruit Mix

I don't know what happened to my Meatballs but when I opened them they had all joined together to create some kind of meaty blob, ha ha yeah that's enticing isn't it.  Once I heated them up and combined all the ingredients together it wasn't so bad, I liked the Cucumber Raita with it.  That's probably because it covered up the taste of the meat though, it's not my favourite.

There was ONE Macadamia in my Macadamia & Tropical Fruit Mix, more like "Tropical Fruit & Almond Mix, Featuring A Macadamia" ha ha.  I had this left over snack from one of my lunches when I ate out.  I need to go grocery shopping!

Yum!

Afternoon Snack: Lavosh Crackers and Cheese

 *Addition: Fruit Salad Fruit Cup

Crackers and Cheese? Yes please!  This has always been one of my favourite snacks, I used to eat a much bigger portion though and more than likely with some wine. ;)

Veggies?

Dinner: 01 Spaghetti Bolognaise

I have been entering my food for the day in My Fitness Pal (here) and I was originally going to have the 68 Fettucine Provincale  but my sodium levels were already high for the day and the Fettucine had more salt than the Bolognaise, what?  I thought that was strange, but it is true.

I do enjoy this Bolognaise but I wish it was a little more than just pasta, meat and cheese. I wish there was some Capsicum or other vegetables in there, just to mix things up.

Glasses of water: 8

*Addition: These are items that are not part of the 1200 calorie Lite n' Easy plan.  I have added these to increase my calorie intake from the calories burned off during exercise.  For a more detailed breakdown, please see the My Fitness Pal image at the bottom of this post.

Shake that butt

Exercise: Dancing (Melercise)

I love dancing and I always have, the workout dvds are okay but I don't really find them fun.  I little while ago I compiled some of my favourite dance music (anything that would make my shake my butt) into about an hour long session.  I started with a slower song, gradually increasing pace, I include 400 gram weights for about 10-15 minutes and then slowly bringing the pace back down again.  At the end I have a slower song where I stretch out my muscles, shoulders and do a calf stretch.  I called this "Melercise" because that's the kind of loser I am! Ha ha 

I really enjoyed it.  I think that is the key, if you can find an exercise that you enjoy, you are far more likely to stick to it.  I did get tired near the start but I kept pushing and then towards the middle something magical happened (don't worry I wasn't high or imagining things from lack of oxygen, water or food).  I had this huge burst of energy from no where, I was so happy and I found it so easy to push through.

An adrenaline rush had never happened to me before, I have heard of it but thought it was a myth, just something that trainers tell people to make them work harder ha ha, but it's true.  How do you know until you push yourself? Now I sound like a trainer! Ha ha 

My Food Diary for the day

You can see I was under for my calorie intake today (I know that the Multigrain Toast says (1), but I put two servings in).  I try to eat them back as much as I can but it's so much food.  I am certainly hungrier and enjoying my meals more after exercising.  My sodium was a little high today so I didn't want to add more.

How are you doing? I'd love to hear from you :)  

Comment below, send me a message on Facebook or shoot me an email, whichever you prefer.

Tim Tams By The Zumbo Man - Weight Loss Week Eleven Day One - Lite and Easy (Lite n' Easy)

Week 11
Day 1 - Wednesday
26/03/2014

Layered Breakfast in a Jar

Breakfast: Almond Toasted Muesli  and Passionfruit Yoghurt

 I added 100 grams of Blueberries, 100 grams of Raspberries (frozen and defrosted) and 50 grams of Farmers Union Light Greek Style Yoghurt.

You will see me adding more food and snacks during the day as I'm back to exercising and eating back my calories.  I knew I was going to work out today so I added some extra yoghurt and fruit.  I layered the Passionfruit Yoghurt, then some Raspberries and Blueberries, then some more Passionfruit Yoghurt, more berries and then topped it with light Greek Yoghurt and the Muesli. 

It was a really yummy breakfast but I don't think I will have this amount of Yoghurt again.  Yoghurt and my tummy don't really mix well and it makes me a little queasy, so this was way too much Yoghurt for me. 

Finally a good Apple

Morning Snack: Red Apple

Have they (Lite n' Easy) been listening to me or did I just get lucky?  This Apple was delish!  Sweet, crunchy and fresh.  The Apples I have been getting lately were powdery, not this one.

Let's focus on the Grapes...

Lunch: Asian Chicken Salad with Crispy Noodles and Sesame Soy Dressing

Seasonal Fruit (Grapes)

After confessing my love for the Warm Chicken & Cous Cous Moroccan Salad with Yoghurt Dressing (blog post here), I had high hopes for this salad.  I have to say I was a little disappointed.  

For starters I don't like cold Chicken and I didn't like the Soy Dressing, it was a little too tangy for me.  I liked the crunch element being there and the Crispy Noodles were okay, but I would have preferred some Croutons or something else. 

The Grapes, oh my, the Grapes.  I have not had luck with Grapes lately and I have been provided with sour Grapes (read post here), but today they were lovely!  So sweet and fresh, love them!

Oh yeah!

Afternoon Snack: Double Chocolate Cake

Low Fat Banana & Raisin Muffin (Recipe here)

Can we just take a moment to appreciate this cake...oh my stars!  I had my suspicions about a Double Chocolate Cake that was low fat and low calories but I shouldn't have been at all.  It's delicious and most certainly does not taste low fat.  I love when I heat it up in the microwave that the Chocolate Chips go all oozey and melty...*drool*.

So yummy :)

Needing to add some more calories to my day, I decided on this homemade Banana & Raisin Muffin.  I love these and have a batch of them in my freezer waiting as a little healthy snack.  The recipe is here.

Chicken Dinner is a Winner

Dinner: 18 Roast Chicken

 I had a great workout this afternoon (details below) and I was so ready for dinner.  This was so good!  I really love this one and order it on a regular basis.  I have a competition with myself to see just how much Chicken, Potato, Gravy and Stuffing I can fit in one bite. ;)

Glasses of water: 9

Raspberry and White Chocolate <3

Additional Items:  Homemade Coffee (low fat milk, no sugar)

Adriano Zumbo Tim Tam - Salted Caramel
Adriano Zumbo Tim Tam - Raspberry and White Chocolate

I put in a good workout today and I haven't had a treat the whole time since I started my weight loss journey and this blog, so I decided to treat myself tonight.  I love Adriano Zumbo and his Zumbarons, so I was so excited to find that he had teamed with Tim Tam to create these.  They have been sitting in my cupboard for weeks, first time that has happened, ever!

I decided on the Salted Caramel and Raspberry and White Chocolate Tim Tams (educating myself on the calories first).  I didn't really think much of the Salted Caramel, it just tasted like a Caramel Tim Tam with some salt thrown in but the Raspberry and White Chocolate, I think I'm in love.  ;)  I don't usually like White Chocolate that much but this was divine.  I couldn't have eaten any more though as they were so sweet!

I'm so sorry to do this to you as I know you're probably trying to lose weight too, but they are currently on special at Woolworths for $1.50, now I feel like a drug dealer.  I really think it is important to treat yourself every now and then and I try to have a treat snack or meal and not a whole day, if I can help it.  But I did show restraint as usually I would have eaten half a pack, the big pack, without even thinking twice. 

Exercise: Beginner Strength Training with 3 kg weights.
Workout DVD - 3 Mile Walk with Leslie Sansone with 400 gram weights.

Last time I did this I did ten of each but did the lunges all the way down and my thighs hurt for two days.  I didn't want to write myself off and not be able to exercise the next day so I only did half lunges.  I plan to do this two times a week and gradually build the number from 10 to 15 reps and then increase the weights. 

 This isn't the exact one that I do but all of her workouts are pretty similar.  I did sweat, I did get tired, I was uncomfortable and I wanted to give up about twenty times.  I know that this might not seem much to people but I'm 137 kilograms and just starting out.

Burn Butt, Burn!

This is how much I burned off doing the weight training and the 3 mile walk.  I know that because I am bigger I will burn off more calories so I'm enjoying it while it lasts.  I'm finding it a little difficult to increase the food but I'm getting there gradually.

My Fitness Pal - My Food & Exercise for the day

I've started entering all my food, exercise and water in to My Fitness Pal (here), so that I can see how many calories I'm consuming and how many I need to eat back once I've burned them off.  It's so helpful! (Feel free to add me). 

You can see that my sugars were a bit high today thanks to the Zumbo Tim Tams but I'm not planning on doing this everyday!

Weigh In Wednesday! - Lite n' Easy Week 10 Weightloss Journey - Week Ten Weigh In

0.4 kg Gain This Week

You Can't Lose All The Time :)

Week Ten

Yes I gained 0.4kgs this week, no I didn't eat anything bad or do anything "naughty", I share everything I eat with you all.  I have to be honest, I was disappointed that I didn't lose weight but losing 11.4 kgs is still a great achievement for me!  What is the point of sharing my journey with you if I don't share the bad with the good?

I was sick for two weeks, didn't do much at all and couldn't exercise and it was also that time of the month (sorry if it's TMI) , which I have heard can make your weight fluctuate.  But if anything, this week has made me realise how much I want to exercise and how important it is.  The weight on the scales is just a figure and my health is far more important than that or even losing weight.  I would rather be large and healthy than thin and unhealthy.

The whole reason I started this journey was for my health and I know that I have definitely increased that in a little over two months.   

It's also important to note that I actually put on 1.4kgs of muscle this week (you can see this by the figures below and compared to last weeks post here).

Weightloss Week 10

Weight lost this week: -0.4kg (0.88 pounds)

Starting Weight: 148.8kg (328 pounds)

Current weight: 137.4kg (302.9 pounds)

Total weightloss: 11.4kg (25.13 pounds)

Thoughts on this week

You probably already know, but I was so frustrated of being sick, run down and tired.  There is positives from this though, I was so proud that I didn't turn to comfort food and it's really motivated me into exercising, I've started already ;)

Goals for next week

Get an exercise routine going and stick to it.  I want to exercise even when I don't feel my best (within reason) and even when I'm tired.

More Figures

I've noticed some changes in the figures this week!  I have put on 1.4kg of muscle mass, decreased my body fat percentage and increased my water percentage! Whoo hoo! :)

Body Fat = 56.1%

This is down from last week!

A healthy Body Fat percentage is 22 - 32%.

Visceral Fat = 19  

Excess Level Visceral Fat is 13 – 59

Visceral Fat Is the fat that is in the internal abdomanal cavity surrounding the vital organs.  Too much viceral fat can increase the risk of certain diseases such as heart disease high blood pressure and the onset of type two diabetes. 

Water Range = 32.6% 

This is up from last week!

Healthy Water Range is 45 - 60% but I do weigh myself in the morning when I have just woken up.

Physique Rating = 3

Physique Ratings: 1 = Hidden Obese, 2 = Obese, 3 = Solidly Built, 4 = Under Exercised, 5 = Standard, 6 = Standard Muscular, 7 = Thin, 8 = Thin and Muscular, 9 = Very Muscular.

Muscle Mass = 57.2kg

This is up from last week!

Bone Mass = 3.0kg

They did not have much to say on Muscle Mass or Bone Mass, I know that I'm normal for the bone mass for my weight range.