03 December, 2015

Week 9- tools

I found this inspirational: 

It is getting colder here in West Michigan. As I say that, it is warmer than most Decembers in recent memory. No snow has stuck around yet, but it is chilly. 
I have been concentrating on warm foods that are higher in protein. 
Two I have come up with are: 

Chicken chili

1 lb chopped chicken- I use leftovers but you can cook and drain. 
2 cans great northern beans 
1 can low fat refried beans with green chilies 
2 cans petite diced tomatoes 
1 tbs chile powder 
1 tsp cumin 
1 tsp garlic powder 
1 tsp onion powder 
1/2 tsp cracked pepper 
1/4 tsp salt 
1 tbl parsley flakes 
1 cup water

Put it all in a crockpot on high for 4 hours or low for 6

Serve with low fat sour cream and low fat cheese if you wish. 
8 normal servings 
22g per serving per my fitness pal

Bean soup 
1 can great northern beans- drained 
1 can pinto beans- drained 
1 can Cannelloni beans- drained 
1 can red kidney beans- drained 
2 cans garbanzo beans- drained 
1 cup diced carrots 
1 cup diced celery 
1 cup diced onion 
1/4 cup low fat Italian dressing 
1 can petite diced tomatoes 
2 cups low sodium chicken stock 
2 cups leftover chicken

In large crockpot (I use a liner) put all drained beans 
In skillet, saut√© onion, carrots and celery in dressing until tender, poor over beans in crockpot. Add tomatoes , liquid and chicken. 
Cook on low 6 hours or high 4 hours or until heated through. 
I like to sprinkle a bit of parm on when serving. 
Makes 8 normal servings at 23g protein per my fitness pal

Yep, beans with meat is how I do it. 

I also still have a protein drink, protein bar or something to bring my numbers up. 

I still struggle with getting 64 oz of liquids. Adding decaf constant comment tea and SF hot apple cider has helped. 

If you're on myfitnesspal, I'm CoggieTm over there. As my caloric intake is not over 1k daily, it will not allow me to finish my food for each day. I roll with it as it is the best/ easiest I have found for accurate tracking. 

Other tools I use: 

A digital scale that does both grams and ounces for different recipes.

Measuring cups and spoons. Depending on what I am eating I can normall do 1/2 cup to 2/3 cup of protein. I use 1/3 for veggies and 1/4 for carbs. I normally don't finish either of those. 




I have found these to be helpful blogs and sites. 

Regular measuring tape. When the pounds are not dropping, take account of your inches. 

I have also found some Wls podcasts or vlogs that I like on YouTube. Some people have has VSG surgery and some RNY surgery. All are inspirational to me. 

To name a few:

The Naked Truth

50 Shades of Maintainence

The Fat Kings

Melly Mae

Lauren Losing

Watch Pattimelt

Finding Elizabeth

I have added stretching and yoga to my weekly exercise routines. So, I have the treadmill, the Weider machine, an exercise ball, dumb bell weights, and my floor. I also love to dance so occasionally I just blast music and get 30 minutes of cardio by dancing. Soon I might try out the Sweating to the Oldies DVDs that a friend gave me. After I have Barnicle Bill removed (preop appointment next week) and am allowed to exercise my core, I will be doing belly dancing again. 

We have decorated for the holidays and I enjoy knitting by the tree lights in the evenings. 


Susan Moore said...

You inspire me. Jeep up the good work.

Susan Moore said...

You inspire me. Jeep up the good work.

Marie, LMB said...

Ooo Chicken Chili sounds so GOOD. ♥