Where do I start? Well as a fourth grade teacher I know that every story has a beginning, middle, and an end, usually a happy one. If you think back to your high school English literature classes you will also remember terms such as initial incident, conflict, rising action, climax and conclusion. I promise you are not getting an English lesson today but you are getting "My Story" filled with all the elements of a good story.
During my junior year of high school I picked up my first copy of Shape magazine. That was the start. I joined a gym with one of my girl friends, started step aerobics, and was learning from the magazine how to reduce fat in my diet, lean out, and live a healthier life. Or so I thought.
As my senior year came to an end I was feeling and looking great. College was right around the corner and I was excited about going away to school. Have you heard of the "Freshman 15"? (Average college freshman gains 15 lbs. her first year away from home.) I was determined not to let that happen to me. I was not going to backslide. I knew how to eat healthy and I exercised. Well I didn't backslide. I spiraled down. Healthy options in the dining hall were limited; half rotten fruit, meat sitting in grease, pasta with cream sauce, a salad bar, and cereal. I lived on salad and cereal for my entire freshman year. Needless to say my diet was lacking protein and I was losing weight, which I now know was muscle. Freshman 15 was happening in reverse. Eventually my weight stabilized, but only because my metabolism had slowed down to preserve what was left.
Some of my favorite recipes:
Marinades (1-2 hours min. time for marinades)
Fajitas - 1 part limejuice, 1 part soy sauce, garlic and ginger to taste * add 1 tsp dark sesame oil
for an Asian flare
Italian - Fat free Italian dressing (from a jar or made without oil from the packet)
Meat - ½ cup balsamic vinegar, 1 tsp mustard, 1 tsp lemon Juice, 1 tsp olive oil, 1 clove garlic, 1 packet Splenda (or sugar) ½ teaspoon salt
Mock Honey Mustard - 1 tsp mustard 1 tsp apple cider vinegar, and a packet of splenda, water to
taste. Add Flax oil for a great dressing great on tuna, chicken and salad. Reduce water and it is
more like a sauce.
Condiments / Spices - Mustard, salsa, hot sauce, Ms. Dash, fresh garlic, ginger, curry, various vinegars, and low carb barbeque sauce and ketchup by Walden Farms.
My Favorite Morning Pancakes (eggs/oats)-female portion
½ cup of oat bran (or oats ground up in a spice mill), add ½-cup warm/hot water let sit 1 min.
Add 8 egg whites, Splash of vanilla, Dash salt, 1/8 tsp baking powder, Cinnamon to taste.
Mix it all up. (Batter will seem runny but the heat will cause the oat bran to expand)
Cook entire mixture in a medium skillet on medium until you can flip it. Top it with butter spray and a bit of Splenda and cinnamon (or pumpkin pie spice). Walden Farms makes a great no carb syrup which is tasty.
2 scoops vanilla ultra size, 1-3 tsp lemon juice depending on taste, 1 packet of Splenda. Water to mix into consistency of pudding. Eat as is or microwave until it's cooked like a cake
2 scoops Chocolate Ultra size, 1-2 packets Splenda. Water to mix to pudding consistency. Microwave until it's cooked like a cake
2 scoops muscle provider (or ultra size) or 3 scoops Mass Maker, *1 scoop vanilla and 1 scoop chocolate for a mocha flavor, 2 tsp instant coffee (I like Irish cream), 8-10 ice cubes, ¾ cup water, cream or flax depending on diet *If you prefer you can use brewed ice coffee instead
2 scoops Muscle Provider, Ultra Size, or Mass Maker, small frozen banana, 5-6 ice cubes, 1 to 1 ½ cup Pineapple orange crystal light, 1 tsp coconut extract
Chocolate Muscle Provider or Ultra Size, ¼ coconut extract, 1/8-1/4 almond extract, Water and ice
* For Mounds version, delete the almond extract. "Because sometimes you feel like a nut, sometimes you don't"
Here are a few other suggestions to keep things interesting....
Remember BE CREATIVE
Oats - cinnamon, nutmeg, pumpkin pie spice, Splenda, spray butter, muscle provider (vanilla or chocolate), flax oil, peanut butter, chopped nuts, 3-4 sliced blueberries, mix them with your eggs for a pancake, eat them raw with a bit of muscle provider poured over like milk on muesli…
Eggs - omelets with sliced beef, salsa, hot sauce, dill, thyme, oregano, Ms. Dash, curry, spray butter, plain whites topped with cinnamon and Splenda, cottage cheese…
Meat - various low salt low carb marinades, Ms. Dash, lean burgers with seasoning and chopped mushrooms and onions, simmer chicken in low salt chicken broth, add sage and thyme to ground meat and cook like a sausage…
Tuna - salsa and rice make a tasty quick meal. Add chopped tomatoes and cooked egg whites, Ms. Dash, dill…
Rice - cook in low salt chicken broth add spices to taste, salsa, chopped meat, ground meat cooked with garlic and onions
Sweet potato - while baking takes longer they taste better than when they are microwaved, you can also slice them and bake them like chips, spray with spray butter and salt, cook like hash browns
Shakes instant-coffee, diet soda (root beer, orange, cherry), extracts (peppermint, coconut, almond, banana), crystal light, lots of ice and eat like ice cream, just a little water and eat like a pudding, peanut butter, almond butter, lemon juice, limejuice...
NNM 8 #2
»Ron Ashbaugh My Pillar of Support in an Unpredictable Life
Over the next five years, the fire burned out of control. I became a competing and dieting machine.
Nutritional Strategy I Used to Gain 15 lbs of Lean Muscle Mass
Bodybuilding - It’s Part of Living Life to its Fullest