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Fatty February Wrap-Up & Then Some

Hey bloggie friends!! Well, I was watching Food Inc online. But I apparently maxed out my streaming time, so I thought I’d take a little break to blog :)

Thanks for all the wonderful feedback on my Oatmeal & Beauty for Dummies post! First, I should add my mom commented that the typical oat-to-liquid ratio is 1:2, which is true. I do 1:3 because I cook them slowly and like them suuuuper creamy.

Secondly, all you straight hair pros out there gave my Chi straightener a thumbs up! Yay!! :D Some of you asked what my hair is like naturally, here’s an au naturelle pic I tracked down – naturally styled and my natural colour.

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Please excuse the mega awkward look in this photo. I’m an awkward person in real life, and it apparently translates onto film. I also cut my friend/bandmate/co-host out of this picture because I didn’t know if he is ready for his blog debut yet. Soon though, right Billy? :P

Okay, so if I had blogged yesterday, I would have said my whole-body weight workout was a little lacklustre. But the great thing about typing it up the next day is that I can tell you I’m sore! So I must have done somethin’ right!

Treadmill

Minutes Speed – MPH Incline
0-5 3.5 1.0
5-6 5.5 1.0
6-7 6.0 1.0
7-8 6.5 1.0
8-9 7.0 1.0
9-10 7.5 1.0
10-11 5.5 1.5
11-12 6.0 1.5
12-13 6.5 1.5
13-14 7.0 1.5
14-15 7.5 1.5
15-16 5.5 2.0
16-17 6.0 2.0
17-18 6.5 2.0
18-19 7.0 2.0
19-20 7.5 2.0

 

Exercise Weight Reps Sets
Barbell deadlift  50 lbs 10 3

 

Exercise – Alternating Weight Reps Sets
Assisted pull-up  75 lbs 8 3
Chest fly 15 lbs each 10 3

 

Exercise – Alternating Weight Reps Sets
Good morning 40 lbs 12 3
Barbell upright row  20 lbs 12 3

 

Exercise – Alternating Weight Reps Sets
Single leg romanian deadlift  15 lbs each 10 3
Seated cable row  55 lbs 10 3

 

Exercise – Alternating Weight Reps Sets
Medicine ball squat  11 lbs 15 3
Russian twist  11 lbs 30 3
Lying medicine ball throw  11 lbs 15 3
Pullover to ball crunch  11 lbs 15 3

Stairmill

Minutes Level
0-1 6
1-2 7
2-3 8
3-4 9
4-5 10
5-6 6
6-7 7
7-8 8
8-9 9
9-10 10

Yeah. Looking back I can see why I’m hobbling today. I would also like to add that I could have sworn I saw some shoulder rippling during those upright rows. Yesss! That’s why I’m a strong advocate of wearing shorts and a tank-top to the gym. They allow you to see all your muscles, instead of hiding them up in sweats and baggy tees. Wearing nice workout clothes can be a huge confidence booster!

I had another decent cold breakfast at work after…

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  • 1/2 cup cottage cheese
  • 1/2 cup yogurt
  • 2 tbsp Grape Nuts cereal
  • 1 tbsp almond butter
  • 1/2 scoop vanilla protein powder
  • 1 tbsp blueberry jam
  • cinnamon

The tiny bit of Grape Nuts left to soak overnight made for a wonderful texture!

Also wonderful, this week’s Apple Cinnamon protein bar.

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Just one of those batches where everything comes together perfectly.

Let’s see… I also stunk up my office again with boiled eggs.

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Then tried to mask the smell with a fragrant citrus fruit.

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I’m trying really hard to like grapefruit, but every time I eat one I just wish it was a sweet orange!

Let’s skip everything else and get to today, shall we?

Good thing I went to bed at a decent time last night, because my body clock still kicked in this morning. Left me lots of time to make a beautiful breakfast before step class. PB&J Oatmeal Sandwich.

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  • 1/2 cup rolled oats
  • 1 1/2 cups water
  • 1/2 cup egg whites (whisked into pot)
  • cinnamon, stevia
  • blueberry jam
  • peanut butter

To “sandwich” it, I pour half the oatmeal in the bowl, top it with half of the PB and jam, then layer the rest on top. Makes for a little PB&J “pocket” in the centre ;)

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Unfortunately, it was an “off: day for me at BodyStep. It started badly after the first song when I noticed I had a wobbly step. I had to swap it out for another one, but it left me a little off my game for the rest of class. We did a lot of new songs with moves I’ve never done, which means more time spent fumbling instead of pushing myself. Lastly, I’m sore!! Did I mention that already? :P My shoulders and hamstrings are beat.

Treated myself to a hot lunch, one of the great things about weekends.

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Butternut squash fries with two Sol veggie burgers topped with salsa and old cheddar. Hit the spot!

I had a banana I wanted to use up, so instead of making protein bars for this coming week, I made Low Carb Banana Bread. 

 

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It’s essentially April’s Low Carb Sweet Bread, with the pumpkin swapped out for banana.

Ingredients:

  • 1 cup ground flaxseed
  • 1 cup wheat-bran
  • 1/4-1/2 cup pure pumpkin (depending how moist you like your bread- I like mine really moist so I used 1/2 cup) 1 mushed banana
  • 1 cup liquid egg substitute
  • 1/2 cup hot water
  • 1 tbsp each baking powder and cinnamon
  • 2 tsp pure stevia extract 4 packets of stevia

Directions:

  1. Preheat oven to 375 degrees. Spray a loaf pan with nonstick baking spray.
  2. Combine all ingredients.
  3. Pour into baking pan, bake for about 30 minutes or until a toothpick inserted into the center comes out clean.

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I had a piece right away topped with PB of course! Turned out really well! One piece (1/8 of the loaf) is 123 calories, 6g fat, 13g carbs, 7g fibre and 5g protein. Not bad!

Of course, my hot lunch then had me craving a cold supper.

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Egg salad sandwich with pickles, onions, mayo and mustard. Then carrots + salsa on the side. Check out how thick that filling is. Two eggs a sandwich is how it’s done ;)

 

Fatty February Wrap-Up & Then Some

Seeing as tomorrow is the last day of the month, I wanted to combine all my thoughts about my Fatty February challenge. For about four weeks, I’ve been consciously increasing the amount of healthy fats in my diet, with hopes improving my hair, skin and hormonal levels.

It occurred to me today that my results with Fatty February may be a little skewed. You see, I also went off the birth control pill at the end of January, and I’m realizing that what could have been a side-effect of increasing my dietary fat, could also be a side-effect of going off the pill.

For example, one thing I noticed is that my belly pouf shrank. Apparently water-bloat can disappear when you go off the pill, so who knows if it’s related.

As for satiety, I think increasing my fats may have improved it. I did a lot less munching this past month, especially at night. Perhaps it’s because I felt more satisfied with the food I was eating?

I haven’t noticed a huge difference in my skin. My face is still the same, my arms are still pretty dry, and the rash on my legs is only slightly better. Again, it’s hard to judge my skin now that I’m not taking a daily dose of hormones!

Finally, my nails grew at lightning speed. This was probably the thing I noticed most. I could barely keep up with them!

I can say for certainty, that I will be continuing a diet high in fat. Shooting for a 30-30-30 carb-protein-fat ratio worked really well for me this month, and I would like to keep doing it. Every body is different in terms of macronutrients, so perhaps this is just the one that works for me :) I’ll be sure to do more check-ins as I notice things.

As a side note, Caitlin wrote a wonderful post today on the “Big Birth Control Question” that I encourage you women and men to check out. Some interesting conversation in the comments of that post. I can tell you I was on the pill for four years and felt myself starting to drag towards the end. I hope going off it will get my hormones back to where they’re supposed to be, and I’m looking forward to being back to my body’s natural cycle. To be perfectly honest though, I’m a little weary about what will (or won’t) happen!

 

Okay, that’s enough getting personal for one evening. Hope you’re all enjoying your weekend! I’m off to finish Food Inc now…

Fatty February Update!

I had a blast reading through everyone’s favourite alcoholic drinks! Glad to hear I’m not the only rye/whiskey girl. Many of you probably know that I’m not a huge drinker anymore. In fact, I consume alcohol maybe only once a month now? If even! I wrote about it in this post. I lost my taste and desire for it, but at the same time, I still need a big night out on the rare occasion :)

Monday was a pretty typical day for me. I was quite proud of myself for dragging my butt to the Monday morning spin class despite my whacky weekend. I pulled myself to the gym again today for some treadmill work and a full-body workout. Nothing suuuuper intense, but a solid sweat sesh nonetheless.

Treadmill

Minutes Speed – MPH Incline
0-5 3.5 0.0
5-6 5.5 0.0
6-7 6.0 0.0
7-8 6.5 0.0
8-9 7.0 0.0
9-10 5.5 0.5
10-11 6.0 0.5
11-12 6.5 0.5
12-13 7.0 0.5
13-14 5.5 1.0
14-15 6.0 1.0
15-16 6.5 1.0
16-17 7.0 1.0
17-18 5.5 1.5
18-19 6.0 1.5
19-20 6.5 1.5
20-21 7.0 1.5
21-22 5.5 2.0
22-23 6.0 2.0
23-24 6.5 2.0
24-25 7.0 2.0

 

Exercise Weight Reps Sets
Barbell squat  45 lbs 12 1
Barbell squat  55 lbs 10 1
Barbell squat  65 lbs 8 1

 

Exercise Weight Reps Sets
Wide-grip lat pulldown  55 lbs 8-12 3
Pistol squat  bw 8-12 3

 

Exercise Weight Reps Sets
Incline dumbbell shoulder press 20 lbs ea 8-12 3
Static lunge  10 lbs ea 12 3

 

Exercise Weight Reps Sets
Cable horizontal woodchop  35 lbs 12 3
Hanging leg raises  bw 12 3

 

I feel like I should add that I’m still in the beginner stages of the pistol squat! Someday my leg will stick out perfectly in front of me and I’ll get my bum to the floor. But right now my foot just sort of dangles as I try to get my thigh parallel to the ground. It’s tough! I’ve got old-lady hips too, so my threshold for lower-body weightlifting is pretty darn low. My hips were popping and hurting by the time I got to the leg raises.

Today’s desk-breakfast was more cold goo.

Grape nuts and yogurt
Not overnight oats but Grape Nuts! I randomly picked up a box of Grape Nuts cereal because I’d never tried it before. I mixed it with yogurt, almond butter and blueberries. It made my breakfast almost cake-like in texture. I hear the cereal is good heated up, I’ll try that next :)

Morning snack was one of my new favourites, inspired by my mom!

Armstrong cheese
While my mom was visiting, she kept eating deli meat wrapped around cheese. Turns out it’s an awesome high-protein, high-fat snack. Today’s was smoked tofurkey slices around Armstrong herb & cheddar cheese.

Lunch was leftovers!

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This is what I also had for supper on Monday. It was crazy good for being so crazy simple and made-up on the spot.

  • ground turkey
  • 1 can Heinz chili-spiced kidney beans
  • onions
  • mushrooms
  • sweet peppers
  • minced jalepeno
  • minced garlic
  • 2 tbsp garlic tomato paste
  • fresh green beans

I was so excited about my leftovers today, I forgot to pack an afternoon snack. I had to venture down to the university’s cafeteria where there were unusually slim pickings.

So God chocolate soy milk

They didn’t even have granola bars!! The chocolate soy milk was pretty good though, I haven’t had it in a while.

I’m also doing well on “operation-become-an-office-tea-drinker.”

Lipton chamomile tea

Today’s chamomile was also brought to me by the cafeteria. Not sure how I feel about these Lipton teas they offer. They never actually taste like what’s on the label.

I needed to clean the kitchen when I got home, which means a roasted dinner. Throw everything in the oven then clean while it cooks!

white turnip
I had tons of root veggies in my fridge to use up – white turnip and parsnip. I used to hate turnip growing up, but I loved it tonight!

And some pepper squash.

pepper squash

Spread with some real buttah ;)

And a giant chicken breast stuffed with Olive & Feta Hummus.

stuffed chicken

To stuff my chicken, I just slit it down the side and sandwich the good stuff in there :) Hummus and laughing cow are probably my favourite stuffings.

Evening snack was another one of my new favourites – protein cookie dough.

IMG_3921
Mixed up 30g chocolate whey protein powder and vanilla almond milk until it was a nice thick goo. Then I stirred in 2 tsp peanut butter, mini chocolate chips and sprinkles. Love this. It seems teeny tiny, but I assure you it’s filling – and that means a lot coming from me!

While licking on my protein batter, I finally cracked open this beast:

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Oof. It’s been a while! I kinda stopped studying after my course was delayed by three months. Alas, the course date is fast approaching again (mid-March!) and I still have a lot to get through. Tonight, I learned all about muscular concepts. Lots of info.

 

Fatty February Update!

Seeing as its past the mid-month mark now, I want to do a quick Fatty February update! I was doing reallyreally well before my Halifax trip. Adding olive oil to things, eating fatty fish and having lots of nut butter. But it obviously all went out the window for a few days there :P Right now, I’m just trying to get back on track with it! These past couple days I’ve been relying on nut butter waaay too much – about 3-4 tbsp a day as my main fat sources. I haven’t tracked my food intake, but I know it’s not enough, and not a balanced way to get it. Making sure I get a wide variety of healthy fats is definitely going to be a continued effort on my part. I’m workin’ on it!

As for any noticeable difference – my belly pudge shrank. Seriously. I half-credit it to my cutting out carb-heavy snacks at night (been doing mostly protein snacks before bed). But I think upping my fat has balanced my macronutrients out to a ratio that is much kinder to my belly bloat.

I weighed myself this morning, and even after the mass consumption of high-calorie sugar foods this weekend, I’m back at my pre-Christmas “happy weight.” Again, I can’t fully credit this to upping my fats, but I think consciously choosing fattier foods has just led to a more balanced diet on my part. One that has helped me maintain my weight better.

So far so good! No noticeable difference with my skin and hair, but I swear my nails are growing faster.

 

Question of the Day: Fatty February-ers – how are you doing? Any noticeable changes? Any fatty foods you’re loving?

Monthly Goal Check-In

Hiya! How was everyone’s Monday? Mine was surprisingly good! Despite missing my bedtime by almost two hours last night, I still found the energy to charge through another Monday. Getting up for a 6am spin class always helps though. I’ve learned my lesson – every Monday should begin with a spin class. Sweating buckets in a room full of people in padded cycling shorts just sets the week up right, ya know? :P

I also felt pretty legit walking in and out of the gym with my shmancy new gym bag.

Went straight to the office after class and got there at 7:45am! Gave me plenty time to dig into my packed breakfast of overnight oats.

IMG_3707

  • 1 40g package of spiced multigrain instant oatmeal
  • 2/3 cup plain yogurt
  • 1/2 cup unsweetened apple sauce
  • 1/2 scoop vanilla whey protein powder
  • healthy dose of cinnamon
  • 1 tbsp raisins
  • 2 tbsp cashews

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As far as overnight oats go, the yogurt/applesauce combo is definitely a winner for me. I specifically used cashews in there because I knew they’d get soft in the fridge overnight… mmm…

I never photograph it, but my at-work breakfasts always include a mug of iced coffee.

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I chug half a french press worth of iced coffee before the gym, then drink the rest after.

My snack was an un-homemade bar.

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These were $0.99 each at the grocery store this week, so I picked up a few. Did they change the Luna bar recipe in Canada?

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I could have sworn the old version of these had 180 calories, not 190, and less rolled oats. Also, it looked smaller. Or I’m going crazy, which is a likely possibility as well.

Lunch!

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Turkey pita with veggies and Olive & Feta Hummus. That odd-shaped fruit on the side is a ya pear. Another on-sale purchase. I find it tastes very similar to an Asian pear – super crunchy and mild in taste. Wikipedia says it’s a Chinese white pear with a taste similar to rose and pineapple. Either way, I prefer my bartletts.

My snack looks disgusting, which means it was really good!

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Ham and cheese. I ended up only eating one of the herb & cheddar cheese sticks because there was more ham in the bag than I thought. I wrapped the ham around the cheese and it made for a stellar high fat, high protein snack. Seriously yummy.

Work was busybusy today, but one of those good busy days. Lots of fun projects to putter away on. Then I came home my Secret Bloggie Valentine gift!!

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Eeeeee!!!! I was especially excited for this to arrive seeing as I’m a single gal this Valentine’s Day. I was even more excited when I saw who it was from – Adrien from Confessions of a Health Nut!! She’s one of the many new bloggers I’ve stumbled across lately, and I was super pumped to see a name and blog I recognized on the card :D

Ohyes, the goods!

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First, the Yogi Tea in lemon ginger, kombucha, peppermint and chai rooibos. Funny, because lately at work I’ve been saying I’m going to join the tea-drinker club. Everyone there chugs back tea all day but me! I’m totally bringing in my stash tomorrow. Also funny that she sent me romantic word magnets. My mom used to have these and we had so much fun coming up with hilarious and inappropriate combinations on her fridge. Something to do while I wait for my waffles to cook ;)

My mom stayed at my place all day painting my kitchen. How sweet is that? She’s been hard at work whipping my apartment into shape. I am so grateful she’s willing to do it! Anyways, my kitchen is full of wet paint, so I made us a cold dinner.

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On the beastly sandwich:

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I ate 1/4 of an avocado and didn’t die!!! Yessss!!! I did have slight tummy pains, but I also chewed a lot of gum today, which does that to me too. Regardless, a successful Fatty February experiment :)

Dessert was, what else, chocolate from Adrien!

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Being the foodie nerd that I am, I noticed this was organic chocolate from BC, close to where Adrien is. So I checked out the Denman Island Chocolate website, and was really really impressed by it. They sound like a wonderful company, manufacturing natural food in a beautiful part of the world. Oh, and the chocolate was delicious. Although, my mom insisted it had hemp in it, but she just thinks people in BC are hippies :P 

 

Monthly Goal Check-In!

Okay, so I usually do this on Sundays. But hey, better late than never? Let’s see how I’m doing with my monthly goals after a week…

1. Work out no more than 6 hours a week. I worked out five times at 5 hours and 25 minutes. Perfection! My body was challenged, but not overworked. I almost worked out a sixth time, but listened to my body and slept in instead. That extra day off was just what I needed to finally combat the cold I had.

2. Say yes more. Yes, yes, and yes. Went out for some jazz and drinks last week, and I’m going on a trip this weekend!

3. Make more leftovers. I made a recipe last week from an actual cookbook. I got four meals out of my Spinach and Ham Ricotta Pie, and an addition 52 meals out of the ham I bought for the recipe. (that’s exaggeration btw, it was more like 38)

4. Eat more fat. Yesss!! I’ve been tracking my calories on and off and I’m getting about 30% of my calories from fat these days. That’s around 60g of fat a day – triple what I was eating before! I’ve been doing just little things like adding a dash of oil or butter here and there, switching to full fat cheese, and even eating avocado and dark chicken meat like I did for dinner today.

 

I also have a couple more updates. Remember one of my monthly goals in November was to get more sleep? I wrote “This is an ongoing issue that I think is more than just scheduling and bad time management. There are reasons I can’t sleep, and it’s time to get to the bottom of it.”

Well I’m happy to report that my sleeping patterns are back to normal!! For some reason, at the end of 2008, going into my lat semester of university, I just stopped being able to sleep. I used to be the girl who could sleep 10 hours a night, no problem. I blamed it on aging and stress from school, but it never went away. I graduated, worked a job I didn’t like, and it continued.

I made that goal on November 1, two days after I quit my job. The sleeping got a little better after that. I stopped naturally waking up at 5am everyday at least. But now with a more regular schedule, and a few more life changes (ie less things to worry about and weigh me down) I feel relaxed enough to be able to sleep the whole night through – 8 hours plus!!

However, it’s not all good news.

Remember the awful rash on my legs?

Well, my mom and I have been sharing a bed these past few nights. And she says she woke up last night to the sound of me furiously scratching my legs. I had a suspicion I was doing this in my sleep, but she said it was pretty bad last night. I think it has something to do with my anxiety disorder, I used to grind my teeth when I was a teenager. Anyways, I have no clue how to train myself to stop doing this. The obvious solution is to wear gloves to bed. But it would be really nice to get to the heart of the issue so I don’t have to worry about it at all. My mom says I need 1) massage, and 2) to get out of my unhappy living environment. I couldn’t agree more.

 

Last but not least I am going to Halifax this weekend! This means two things:

1. I am looking for three guest posts for those days. E-mail me at thegreatbalancingact@gmail.com if you’re interested, first come first serve!

2. Blogger meet-up!!! I’ve already been in contact with some wonderful Halifax ladies, and we’re planning on meeting for lunch on Sunday. If you want to join in on the Maritime bloggie fun, send me an e-mail! thegreatbalancingact@gmail.com :D

 

Question of the Day: How are you doing with you February goals? Fatty February? Let me know!

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