Thursday, February 7, 2013

How's Your New Weightloss/workout Going? #diet #exercise

How's your new workout and diet going so far? It's been over a month since most people have started that new diet and/or workout routine from their New Year's Resolution. Are you seeing results, or getting discouraged? I think I heard somewhere it takes at least three months for new habits to take hold so if you haven't started seeing results, hang in there. But also you may need to make some adjustments.

The following tips are from the people at Beachbody who give great advice on fitness and diet. They say one of the easiest ways to see quick results is to increase the percentage of protein in your diet.  The extra protein in your diet will also help curb your appetite when you're trying to cut back on calories. You do need some carbs especially when you're working out, because your workouts are fueled primarily by blood sugar and glycogen (stored carbs). Over time, you'll understand your own threshold balance between protein to carbs. If you're not seeing results: try to increase the intensity of your workouts, cut back on the carbs while increasing protein and vegetables in your diet. When you see the decrease in weight, keep at it until you reach your goal weight, then slowly introduce more carbs. When the weight starts creaping up again, that's your threshold. It's all about eating healthier and you may need to talk to your doctor if you have any health issues. This will help you eat healthier in the long run.
However, this high-protein phase should be just that: a phase. You'll reach a point at which you'll need to introduce more carbs back into your diet. If not, your body will tell you that you're depleting your stores of energy.
Here are some signs you need to start eating more carbs:
  • Your overall progress starts to plateau
  • You notice that your performance is suffering
  • You're often (or always) tired
  • You feel like you physically hit a wall during your workout (also known as "bonking")
  • You throw up
Here are a couple breakfasts to try. You shouldn't skip breakfast. Most can be made in 15 minutes or less.


Goat Cheese, Tomato, and Parsley ScrambleGoat Cheese, Tomato, and Parsley Scramble (Body Beast®)
These eggs are seasoned with the slightly tart flavor of goat cheese. The sweet tomatoes offer a delicious balance.
(Makes 1 serving)


  • 2 large eggs
  • 1 dash sea salt
  • 1 dash ground black pepper
  • 1-1/2 tsp. extra-virgin olive oil
  • 1 medium tomato, chopped
  • 1 Tbsp. finely chopped fresh flat leaf (Italian) parsley (or 1 tsp. dried parsley)
  • 1/4 cup crumbled soft goat cheese (1 oz.)


  1. Combine eggs, salt, and pepper in a medium bowl; whisk to blend.
  2. Heat oil in medium nonstick skillet over medium-low heat. Add egg mixture; cook slowly, stirring frequently, until eggs are almost set.
  3. Stir in tomato and parsley. Sprinkle with cheese; cook for 1 minute or until eggs are fully cooked.
Sagi's Variations: You can substitute the same amount of feta cheese for the goat cheese. You can use fresh basil, cilantro, or chives instead of parsley. You can use chopped zucchini, asparagus, or broccoli instead of tomatoes.
Nutritional Information (per serving):
CaloriesFatSaturated FatCholesterolSodiumCarbsFiberSugarProtein
30323 g8 g385 mg521 mg6 g2 g4 g19 g

Egg Sandwich with Canadian Bacon (ChaLEAN Extreme®)
Great for breakfast, lunch, or dinner, this sandwich pairs well with a simple green salad.
(Makes 1 serving)


  • 1 large egg
  • 1 large egg white
  • Nonstick cooking spray
  • 3 cups fresh spinach
  • 1 slice whole wheat bread, toasted
  • 1/2 oz. Canadian bacon, warm
  • 2 Tbsp. grated Parmesan cheese


  1. Combine egg and egg white in a small bowl; whisk to blend. Set aside.
  2. Heat medium nonstick skillet lightly coated with spray over medium heat. Add spinach; cook, stirring frequently, for 2 to 3 minutes or until wilted. Remove from skillet. Set aside.
  3. Add eggs to skillet; cook over medium-low heat, stirring frequently, for 2 to 3 minutes or until eggs are set.
  4. Top toast with Canadian bacon, spinach, eggs, and cheese.
Nutritional Information (per serving):
CaloriesFatSaturated FatCholesterolSodiumCarbsFiberSugarProtein
24610 g4 g206 mg545 mg16 g4 g2 g24 g

ProatmealProatmeal (INSANITY®)
This high-protein oatmeal gets a flavor boost from fresh berries and walnuts. A great way to jump-start your day.
(Makes 1 serving)


  • 1/2 cup water
  • 1/4 cup old-fashioned rolled oats
  • 1/3 cup fresh or frozen berries
  • 1 scoop Beachbody® Whey Protein Powder, Chocolate or Vanilla flavor
  • 1 Tbsp. chopped walnuts
  • 1/2 cup nonfat milk (or unsweetened almond milk, rice milk, or soy milk)


  1. Bring water to boil in medium saucepan over medium heat. Add oats; cook, stirring frequently, for 4 to 5 minutes. Remove from heat.
  2. Combine oatmeal, berries, Whey Protein Powder, and walnuts in a medium bowl; mix well.
  3. Top with milk.
Nutritional Information (per serving):
CaloriesFatSaturated FatCholesterolSodiumCarbsFiberSugarProtein
2998 g2 g37 mg107 mg33 g6 g14 g26 g

5 Super-Quick Breakfasts:

Berry Healthy Cereal
3/4 cup high-protein, whole-grain cereal (such as Kashi® Go Lean) topped with 1 cup nonfat milk and 1/2 cup berries
Nutritional Information (per serving): Calories: 266, Protein: 13 g, Fat: 3 g, Carbs: 50 g
Cottage Cheese On-the-Go
1 cup 1% cottage cheese served with 1 medium apple, or 1 medium pear, or 1 cup cubed melon, or 1 cup berries
Nutritional Information (per serving): Calories: 257, Protein: 28 g, Fat: 3 g, Carbs: 31 g
Crunchy Greek Yogurt
1 cup nonfat plain Greek yogurt with 3/4 cup high-protein, whole-grain cereal (such as Kashi® Go Lean) mixed in
Nutritional Information (per serving): Calories: 285, Protein: 23 g, Fat: 3 g, Carbs: 45 g
The Hulk Greentealogy
1.5 scoops (or 1-1/2 packets) Greenberry Shakeology® blended with 1 Tbsp. matcha green tea powder, 1 Tbsp. all-natural peanut butter, 1/2 cup nonfat milk, 1 cup water, and 1/2 cup ice (optional)
Nutritional Information (per serving): Calories: 377, Protein: 32 g, Fat: 9 g, Carbs: 44 g
Yogo Berry
1 scoop (or 1 packet) Greenberry Shakeology blended with 1 cup strawberry halves, 1/2 cup plain nonfat yogurt, 1 Tbsp. raw honey, 1 cup nonfat milk, and 1/2 cup ice (optional)
Nutritional Information (per serving): Calories: 401, Protein: 32 g, Fat: 1 g, Carbs: 69 g

**Good luck on your workouts and healthy eating routines. What's your favorite workout? Dh is training for his first 5K run this year.


1 comment:

Kathleen C said...

Mine is going great as I changed my lifestyle habits about a year ago with Weight Watchers. Now a HUGE believer.