All or nothing

It’s been a while since I’ve written anything over here. My main medium is Instagram, I use this blog when I feel the need to write more than a couple of sentences. Today I feel like writing something about the ‘all or nothing’ principle a lot of us (former)fatties have stuck in our head. For me, this has been the reason why I have clothes in all sizes in my closet (ok, recently I gave the bigger ones to charity because I’m really done with that, yay!). I always felt like either I was on a strict diet and exercise regularly, OR I was eating ONLY bad stuff an no exercise at all (All or nothing!). Preferably this was divided by weeks/days/months, so THIS week, I’m doing good, or, THIS week is already ruined and I will start my strict program next Monday (always Mondays, why don’t we ever start a diet on a Tuesday??).  This resulted in a lot of weight fluctuations and not being able to maintain any type of weightloss. As you may (or may not) know, I’ve been on my ‘getting fit’ journey for over a year now and I must say, it really is something I struggled with, but I feel like I’ve got it now! I’ve realized (and also experienced), that weightloss takes time over several weeks/months/years and losing weight is all about the balance towards the healthier choices. That doesn’t mean you should choose healthy all the time. I sometimes skip the gym because I had a long day at work, and guess what? The week is not bad because of it! I also had a fantastic easter dinner last sunday and guess what, I’m still doing ok and losing weight. Losing this ‘all or nothing’ mentality has really made the difference for me. It doesn’t mean I have no problems with losing weight anymore, it just means I am psychologically better equipped for maintaining a healthy lifestyle for the rest of my life. I still have binge moments, especially when I’m tired or emotional. I guess this is something I’ll have to deal with for some time, I hope it will go away, but if it doesn’t, I’ll find a way to make it work. So, there’s one thing a lot of my IG buddies talk about when I post about it, and that’s Yoga! I will write something about it in my next post!

How to make an awesome and quick smoothie

Smoothies are really popular nowadays and there are so many ways to make a tasty one. My way is definitely not the best or superior. I just want to share with you how I do it and what I think makes it taste great.  I love to add a lot of ingredients, to make it a real ‘meal’.

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This is a stash of kale (not something else that’s popular in my country)

First of all, a lot of people don’t like to cut fruits or don’t have anything to use in a smoothie and don’t feel like shopping for it. I really love the idea of smoothie prepping. I buy some fruits when they’re cheap and freeze them to use for a smoothie. Some fruits, like berries, are usually cheaper to buy frozen (at least in my country). I always have frozen fruits and kale in my freezer to make an awesome smoothie from scratch! You can also prep a smoothie bag, so put a bit of every fruit in it, 1 bag = 1 smoothie. Easy as that! I usually also add a green to my smoothie, like kale or spinach. These really freeze well, buy them in bulk when they’re cheap and freeze them the same day for fresh greens in your smoothie.

Smoothie bag

Smoothie bag

I usually eat a smoothie as breakfast on Saturdays. This is why I add more than just fruits and liquids, because I want it to contain more nutrients to last me till lunch. It usually doesn’t fit in 1 glass, which is fine by me 🙂

 

 

Blender

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Super fluffy smoothie

I now use a very expensive high end blender with high wattage (a very nice birthday present lol!). Before this, I used a normal ‘cheap’ one, the type you can buy at normal appliance stores. It worked well for a year or so, but finally broke down, I think because I used too much frozen stuff which it really couldn’t handle that well. I really like this website, because it gives good advise about buying a blender. They conclude that if you want to crush ice/make smooth smoothies, go for a blender with 2hp/800 watt or higher.

Ingredients

For a typical smoothie, this is what I use:

  • 1 frozen banana
  • 1/2 cup of frozen berries/mango pieces
  • 1 cup frozen kale
  • 1 scoop of protein powder (preferably the one with peanutbutter flavor)
  • 10 gr peanutpowder (natural type without added sugar/preservatives)
  • 1 cup unsweetened almond milk
  • 10 gr flax seeds
  • 10 gr chia seeds
  • 10 gr goji berries
  • 5 gr raw cacao nibs
  • teaspoon of maca powder

Sometimes I have to add a bit of water to make it more liquid. Mixing it long enough usually makes it more fluffy. Sometimes it needs some help when you use a lot of frozen stuff. Preferably mix liquid with powders and seeds first, then gradually add the frozen stuff (switch off, add frozen stuff, put lid back on and switch on to prevent having to redo your kitchen). Enjoy!

How do you make your smoothies?

Mealprep week 11

Many people tell me that eating the same thing for a couple of days is boring to them. I can imagine that, personally, I don’t find it boring, but that’s just me. This week, I want to show you that by just some minor adjustments, you can make it less boring. Let’s start with an overview of this weeks food:

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  • Breakfast: superseed oats with pb and fruit
  • Snack: 4x protein-bananabread, 2x bellpepper and cucumber, 2x radish and carrots
  • Lunch: 4x sweet potato, 2x chicken, 2x sausage, 2x broccoli, 2x cauliflower
  • Snack: 2x apple, 1x pear, 1x orange
  • Dinner: 4x yellow brown rice, 2x chicken curry, 2x Indonesian chicken liver, 2x sweet/sour salad, 2x veg stir fry.

Breakfast: Many people eat the same breakfast day after day. A way to make oats a bit different is adding different types of fruit. Personally, I always add a banana with some berries, but you can mix and match different types of fruit and add cinnamon/vanilla or other flavors to spice it up a bit. A great thing about this is, that you can prep a basic oatmeal breakfast and still safe time, but have different toppings every day. (Recipe for this oatmeal breakfast is over here)

Snacks: Making different types of bananabread could be possible with using small trays and adding different ingredients. Personally that’s too much work for me, so I stick with the same (yum) bananabread every day (recipe is over here). I tried to have some variation with the veggies and fruits, which doesn’t cost extra time at all. (It does cost extra money, because buying 1 orange and 1 pear etc. is relatively more expensive than buying it in bulk and eating the same fruit every day).

Lunch: I chose to keep my carb source the same, but to mix up the meat and veggies. I chose the meats that are easy to prepare, I always pop the chicken in the steamer and the sausages are fried with some turning over from time to time. I eat cauliflower raw and I lightly steamed the broccoli in the steamer at the same time together with the sweet potato and chicken (I love that machine!).

Dinner: Again, kept the rice the same for all the meals, but chose different meats and veggies. My mom has Indonesian ancestors and has the best Indonesian chicken liver recipe (yum!). It goes well with sweet and sour cucumber/orange pepper/tomato salad which I’ll make when I’m going to eat it (cut tomatoes don’t stay well, I didn’t show the cucumber in the picture, because it messes the beautiful balance, lol!). The other dish is chicken curry with vegetable stir fry. I fried the chicken with some onion and garlic and added a bit of red curry paste and 3 tablespoons of coconut cream. I fried the veggies with onion and garlic, spices and mustard seeds. I love my non-stick Stonehenge pans, because you really need almost no oil!

I prepped everything in about 1 hour and 45 minutes! I went like a tornado through the kitchen, but what really helps is planning ahead. So for example; start with making the bananabread, because it needs some time in the oven and also needs cooling down before the cutting. I always start with that, then I’ll pop my stuff in the steam cooker and move on to the next thing. If you think about your planning before you start, you can safe so much time!!

Three degrees of contagion (yes, being fit is contagious)

As you may or may not know, I recently started my residency in psychiatry. This week I’ll attend a lecture about the network theory. As a total nerd, I wanted to know more about it before I even go to the lecture, so I started some reading. The network theory is just a very abstract theory that can be applied to so many things, so I started to think about it in terms of my own losing weight/getting healthy and fit journey.

network, 3 degrees of contagion

You can apply the theory to your own social network. You put yourself in the middle as a dot, and everybody you are close to is also a dot, connected to you by a line. For all those people, they’ll also have their own people they are close to, represented by a dot, connected to them by a line. If you make a graph like this, up to the third layer, there will be a lot of dots and lines, this is your social network (you can make it bigger by dotting everybody you know vs everybody who’s close to you and go up to the sixth layer, but let’s keep it simple). Ok, so statistically, it has been researched that up to the third connection (this is the ‘three degrees of contagion), your behavior can influence the other people in your network. For example, if you’re very happy, your first connections have a 15% higher change of being happy themselves, the next connection 10% and the third connection 6% (all statistically significant and free from bias).

I find this theory very interesting, especially when I think of it in weightloss terms. A lot of us (former) fatties complain about the fact that our environment is not helping us in our journey (bad food around us, inactive people/work). This is very true and can also be scientifically explained by the network theory. BUT, we can also turn it around. What if I decide that I’m going to live a very healthy and active life and be fit. This will mean that my direct surroundings will also have a higher change of living such a life. I’ve seen it happening, my 2 brothers have also started weightwatchers and my youngest brother’s fiancé too. My sister goes to the gym more often and my mom too. My collegues have started bringing healthier things and want to go on my lunch walks with me. And in a more digital world, my IG friends get inspired by me and start mealprepping or other fit stuff. I find this very inspirational and really, it helps my own journey too! Both my brothers celebrated their birthdays recently and both served healthy snacks (yay). So in other words, you create your own environment! By changing yourself, you can help others to change too (without telling them to change), and they’ll help you to stay on track. This is how we create a fool proof world for ourselves. So spread the lifestyle people!

Mealprep week 8

If you want to start mealprepping/mealplanning yourself, I uploaded a printable mealprep planner on my mealprep page for you to use, have fun!

Another week, another mealprep! I´ll write something about my experiences with the raw vegan week soon. To be short about it: I loved the meals I made, but totally binged in the weekend. I find that restricting myself too much leads to the opposite! IMG_20150216_135528

So now about this week: I wanted a simple, but nutritious mealprep with a bit more vegetables and fruits (one of the things I learned from my raw vegan week). I always eat extra food on the days I go to the gym! If you want to calculate your exact needs, go to http://www.iifym.com.

  • Breakfast: Superseed oats with raspberries, blueberries and a banana
  • Snack: Questbar, carrots and cucumber
  • Lunch: steamed sweet potato, steamed chicken breast and steamed broccoli
  • Snack: walnuts, 1/2 bell pepper, apple
  • Dinner: yellow spicy quinoa, minced lean beef with mushrooms, onion and kale, sugar snaps and grape tomatoes
  • Snack: a pear

I took it super easy, not making bananabread and chosing meals that are cooked quickly. This way it is possible to make it really fast. This is how I did it:

I started in the morning making the breakfast oats, for the recipe look here. I always make it for 5 days and eat one right away. I divided the berries so I won’t be left with only a few on friday 😉 I shopped for my groceries which were super cheap this time! I started with putting the chicken, sweet potato and broccoli in the steamcooker. I cook the chicken for 60 minutes, but remove the layer of broccoli after 15 minutes and the layer of sweet potato after 20 minutes (I really adore this machine). In the meantime I cook the quinoa with maggi, curry powder and tumeric powder. I fried the onion in a nonstick pan together with the mushrooms. After this, I added the minced meat and only in the end 2-3 hands full of kale. When everything is cooling down I cut the veggies and put them in the tubs. Divided the rest of the meals in the tubs and of course made pictures!

I’m so looking forward to spring/summer! 20150216_113024I’m going to have a vegetable and herb patch on my balcony, I will keep you people updated! Here is a picture of my broccoli seeds getting ready to sprout! 🙂 Have a nice day everybody!

How to get that booty, strike a pose!

IMG_20150214_164425Yes, this is a picture of me, both are me and made on the same day. It might be a bit obvious, but it’s dead simple to make a before and after picture when it’s about that booty progress! Just adjust your posture, arch your back, point your toe and make 100 pictures and select the best.

 

The whole fitness industry is getting obsessed by the booty. I´ve seen a lot of ´fitness´ profiles on Instagram, promoting (selling) a program to get a booty. They have great booty pics of themselves and women fall for their programs like it’s the new 50 shades of grey. And don’t get me started about those ‘she squats’ pictures, they annoy me to the bone as you can see from their body that most have never seen a gym on the inside, at least not the weights room. Recently someone posted a gross picture of Kim Kardashian, showing clearly that she has booty implants and how messy it really looks. It still makes me shiver thinking about it. Getting a real nice booty can be simple and hard. Why? There are 3 reasons why it can be hard, I’ll sum them up for you:

  1. Genetics: You can be born with real nice round and full booty, just losing a bit of weight and a couple of months in the gym in the weights section can give you an amazing booty. If you’re born with a not so great booty, you can still get one, but it will definitely take longer and more work!
  2. Genetics part 2: how fast do you build muscle? If you’re a fast builder, it will take you less time than a slow builder.
  3. Starting point: If you’re obese, you won’t get that perky cute butt as fast as somebody who is only a few pounds overweight, simple as that!

So many people focus on squats. Well, there is more to life than only squatting. Here are my tips on getting a killer booty (no, not in 6 weeks, maybe not even 6 months, but it sure helps getting a nicer booty!).

  1. Lose weight by eating healthy and lifting weight. Most women need to lose a bit or a lot of weight before that booty becomes really visible. You can squat till you’re dead, but really, nutrition is more important than squatting! Check out this page of mine with posts about losing weight (nutrition and weightlifting).
  2. Train the whole body! Training one particular muscle group (the glutes) is almost impossible and also not really wise. Training multiple muscles will increase the natural release of growth hormones in your body, which will also make that booty grow faster. Aim for 3 total body workouts a week, check out this post about weightlifting if you don’t know where to start. Having a great back, shoulders, hamstrings, calves and quadriceps will make your booty even look better! Having great abs will also benefit your shape, check out this post about abs.
  3. Squatting is great, but there are other exercises more booty specific. I would advise to start with compound movements (squat, deadlift, split squats, lunges, leg press, step up, glute kickback) and end with more glute specific exercises (hip thrust, single straight leg deadlift, back extention, good mornings). If you focus on that glute squeeze and push the weights from your heels in most of these exercises, you’ll train the glutes a bit more. If you don’t know these exercises, look them up on bodybuilding.com. Don’t do all these in one setting, divide them over the week and add upper body exercises too!!
  4. Use it or lose it! If you’re sitting all day at work, make sure you create some space for walking. Take a walk before work and/or in your lunch break. Go to the bathroom furthest from your place, take the stairs instead of the elevator. Sitting all day is detrimental for a nice looking booty!

So now you know, there are no secrets in getting a nice booty. It’s just hard work and time that will get you there!

Raw vegan mealprep (week 7)

I’m not a raw vegan and I’m not going to be one. This is not a detox, I don’t believe in detoxes. I’m just a curious girl who wants to know how my body reacts to a week of this raw vegan food. There’s also another side to it, I’ve been having bad skin and I blame parts of my diet, so I want to see if it gets better in this week.

Raw veganism is a lifestyle without eating meat/fish, eggs and dairy (some say also no honey but that’s always a debate and I never eat honey anyway). Besides not eating animal products, all food is eaten raw. Most raw veganists will say food that reaches 48 degrees C or 118 degrees F isn’t raw anymore. The thought behind it is that enzymes stay active which is healthy and aids digestion (I’m not convinced about this, but I give it the benefit of the doubt. My views: enzymes are proteins and proteins are broken down and digested in the stomach). Some foods, like nuts and chickpeas can/should be soaked and some also sprouted before eating. A just published study has come to the conclusion that heating your food to high temperatures might cause the increase of Alzheimers disease and other ‘Western’ diseases. (Observational and Ecological Studies of Dietary Advanced Glycation End Products in National Diets and Alzheimer’s Disease Incidence and Prevalence, Journal of Alzheimer’s Disease). So eating more raw and less heated products might indeed be better.

The thing is that it’s difficult to be 100% raw, so most will eat 60-70% raw. My own prep for this week also isn’t 100% raw. I have a lot of roasted almonds in stock and those raw ones were really expensive and I had already spend some extra money on other raw foods so I thought what the heck, I’ll eat the roasted ones. I also added peanutbutter powder (which is made from roasted peanuts) to the crackers and cookies, because I wanted to add some protein. Lastly, I added a scoop of tahini to the hummus, which is made from roasted sesame seeds. My biggest concern with this week was that I wouldn’t get in all my needed protein. I’ve calculated some meals in myfitnesspal and saw that my daily protein intake will be about 50 to 60 grams, which is kind of ok for 1 week (normal nowadays is between 100-150 gr for me). I’ve decided to add raw vegan protein powder for after my workouts.

So what do raw veganists eat?

Well, the base is of course veggies. Lots of them! Second will be fruits, then legumes, nuts/seeds and grains. I’ve been looking for recipes, but most recipes out there are of pies, chocolate bars and other snacks. I found some great recipes on www.rawmazing.com though. I also found a great recipe for sprouted chickpea hummus and cashew ‘cheese’. My week might not be a typical ‘raw vegan’ week, as I have viewed so many blogs and accounts on internet, I saw most just eat veggies and fruit. I’m not willing to risk such a great calorific deficit, and such low protein levels, so that’s why I made the crackers, cookies, hummus and cashew cheese (all raw!).

I just bought a dehydrator (which started my interest in raw veganism) and it is great for making those raw cookies and crackers! It also does a great job dehydrating the nuts after soaking. The walnuts really turned out yummy and crunchy. If you’re interested in cracker and cookie recipes, just google raw vegan dehydrator cracker/cookie and you’ll find a bunch of great recipes! I made my crackers with zucchini, bell pepper, chia seeds, salt, flax seeds and sunflower seeds (and a bit of non-raw peanubutter powder). For the cookies I used a pear, an apple, a small amount of coconut flour and oatflour, peanutbutter powder, flax, chia, raw cacao nibs and raisins. As you can read, no sugar or sweetener added to the cookies and they’re delicious! How? The dehydrator removes the water from the batter, so the apple and pear sugars become really concentrated and give sweetness to the cookie. I’m definitely going to keep making these great cookies and crackers!

I’ve included my mealplan with shopping list, and also an empty plan to use for yourself:

Mealprep plan raw vegan week

Mealprep plan (empty plan to use for your own meapreps)

I made some things on forehand, like the cashew ‘cheese’ (it has to ‘ripen’ for 2-3 days), the hummus (the chickpeas had to soak and then sprout for a couple of days) and the cookies/crackers/plantain/dried apples/dried nuts which all had to dry or soak->dry in the dehydrator. As you can see I only fully prepped for my workdays, but I planned the other days too because of some of the things I have to make in advance.

Mealprep breakdown: PicsArt_1423665351289

  • Breakfast: layered oats
  • Snack: dehydrator cookies, dehydrator apple slices and veggies
  • Lunch: dehydrator crackers, sprouted chickpea hummus, ½ avocado and a bunch of green veggies
  • Snack: apple, nuts and a Roobar (raw, vegan, wholefood bar) on 2 days.
  • Dinner: dehydrator plantain chips, raw cashew cheese, dehydrator crackers and green veggies
  • Snack: a pear.

I will add at least some tangerines, dates and a banana here and there. I also bought sunwarrior protein powder (which is raw vegan), I’ll drink that after gymming.

How did the prepping go:

I made the crackers, cookies, apple slices and plantain in advance during the days before prepping. I made the cashew cheese with this recipe (it is incredibly delicious, and I’ll continue eating it!).

Breakfast: (you need 4 big jars)

Puree 4 bananas and 6 dates, put it in a bowl. Add 70 gr of oats,1/2 liter almond milk (add more when it’s too thick), 40 gr flax, 40 gr chia seeds, 15 gr hemp seeds. Divide this in 4 bowls. Now add 15 gr of grated coconut to the ‘white’ bowl. Puree a cup of kale and cup of spinach and add it to the ‘green’ bowl. Add 2 scoops of raw chocolate protein powder and 15 gr of raw cacao nibs to the ‘brown’ bowl. Add a cup of pureed berries to the ‘red’ bowl. Taste all the bowls and add a bit of raw agave to the ones needing it. Now scoop it in the jars to create the layers, I added 15 gr of raisins somewhere in between and topped it with blueberries. It’s a lot of work, but the colorful layers make me happy in the morning haha!

After this I devided all the greens (spinach, kale, lettuce, aragula and bean sprouts) in the 8 tubs. I divided the cashew cheese by 4 and put them in the small jars. I cut the avocado (put them in an extra bag), and put the crackers and avocado in the tub. I made the sprouted chickpea hummus:

Sprouted chickpea hummus:

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Chickpeas sprouting in the jar

1 cup of dried chickpeas, 2 tablespoons of tahini (not raw!), 3 tbsp olive oil, 1 clove of garlic, salt and pepper. Start with soaking the chickpeas for 1 day in tap water on room temperature. Then you put them in a sprouting jar or just make one by punching holes in the lid of a jar (I used 2 jars for this batch). Place the jar in 45 degrees and somewhere where there’s light (doesn’t have to be direct sunlight). Now rinse the chickpeas twice a day with tap water and put them back in the jar. They start sprouting after about a day, I waited until the sprouts became a bit bigger then their own size (picture). Then put all ingredients in a food processor and processed until it’s creamy (add a bit of water or oil when it’s too dry). I put the hummus in my lunch tub.

I cut the veggies and put them into tubs with a bit of water. I portion everything and place it on the table for picture taking (very essential lol!).

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Breakfast/snack/lunch closeup

Clean eating

So what is this ‘clean eating’ everybody is talking about? It certainly isn’t cleaning your food really well before eating lol! But I’ve found so many definitions and ‘rules’ for clean eating, it kind of gets a forest of information out there and you’ll not know what to follow. In no way I say my own vision is the right or correct one, I’m just going to say something about how I envision clean eating (aka just healthy eating in general).

Paleo-vs-Clean-EatingWhen  you look up clean eating on the internet, you’ll find a lot of lists of food to avoid, or even worse, food that’s forbidden. You’ll find a 30 day clean eating cleanse or the ‘whole 30’, which is practically the same to me, or the Paleo diet. Personally, I believe in moderation. Yes, of course, I would love to be able to eat clean 100% of the time, but then life happens and social situations occur and there’s also the inner fat girl that just wants to eat pizza and drink wine. So I’ve learned the hard way that by forbidding myself to eat something ‘unclean’ I will end up eating a truckload of it, so that doesn’t work for me personally.

Of course, there are foods that I’d rather not eat and are ‘unclean’ in my eyes, which is to me simply everything that’s been processed. It comes down to: all types of bread and pasta, white rice, all types of dairy, processed meats like burgers or sausages, all ‘diet’ products, anything with white flour or sugar in it, like cookies or nutella, fast food and probably some other things I forgot to mention. I’d rather not eat dairy because it seems unnatural to me to take another species mother milk that’s meant for its baby, but that doesn’t mean I never take it, because cheese is one of my weaknesses. (I know generally dairy is allowed in the ‘clean eating society’.)

So to me, it’s all about that balance, I try to eat as natural as possible, but allow myself to eat certain unclean things on a daily/weekly basis.

So why is this important?

Well, to start, clean and whole foods contain a lot of nutrients. Yes, a nice big steak contains more calories than a skinny chicken sausage, but have you read the labels of those sausages? Most of them only contain 40-50 % meat, they add all kind of things (mostly white flour and other unclean things). In the end, you’ll get more nutrients (protein, healthy fats, vitamins, minerals) from the steak than you’ll get from the sausage. If you look at losing weight, people might choose the sausage because it contains less calories. I think this is a very important mistake many make! We are surrounded by ‘diet’ products, low fat this, sugar free that….. and they all try to convince us it’s healthy. You might be able to lose weight with it, but at what cost? It’s time for us to stand up to those big brands and say: NO! We want real food and if I decide to take something ‘unclean’, I’ll go for the real deal, full fat/sugar dark chocolate and wine, or a really cheesy pizza.

Basis for a clean and healthy lifestyle:

Vegetables, fruit, legumes/beans, whole meat, whole fish, eggs, nuts/seeds, whole grains (including brown rice) and starchy veg/roots like (sweet) potatoes.

Mealprep week 6 breakdown

I always start with the fact that I don’t think everybody should mealprep, I’m writing this because I want to show people a way that most think is impossible or very hard. It can be done and it’s not even that hard! For more tips go and check out this mealprep 101 post. I kept it relatively easy during this weeks mealprep. So what did I make:

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Breakfast: superseed oats with pb and a banana (and I add blueberries and goji berries): With pb:7 pp, 275 kcal, 23 gr carbs, 13 gr fat, 16 gr protein. Without pb: 5pp, 224 kcal, 22 gr carbs, 9 gr fat, 14 gr protein. Check out this post for the exact recipe.

Snack 1: carrots and 1/2 bell pepper. 0pp, 64 kcal, 1 gr fat, 12 gr carbs and 2 gr protein.

Snack 2: banana-protein bread, The whole bread contains 1441 kcal, 30 gr fat, 179 gr carbs and 101 gr protein. A 1/6 slice (which is BIG) contains 5pp, 240 kcal, 5 gr fat, 30 gr carbs and 17 gr protein. Check out this post for the exact recipe.

Lunch: sweet potato, chicken, tomatoes and sugar snaps. My serving is 8pp, 408 kcal, 6 gr fat, 37 gr carbs and 47 gr protein.

Snack 3: 2 clementines. 0pp, 54 kcal, 0.4 gr fat, 11.2 gr carbs and 0.8 gr protein.

Dinner: yellow brown rice, cauliflower and a pork sausage (100% clean). 7pp, 348 kcal, 11 gr fat, 30 gr carbs, 28 gr protein.

Nutritional information of 1 day: 27pp, 1389 kcal, 36 gr fat, 143 gr carbs, 110 gr protein.

IMPORTANT: this is a VERY basic mealprep. I will add at least 1 questbar to get to my daily allowance, but will add more food on the days I workout. This is meant for an average women to lose weight when already close to goal. This will NOT be enough for an average male or female who doesn’t need to lose weight or for a very obese person! Calculate your specific needs on www.iifym.com.

Instructions:

I’m not going to write a complete shoppinglist anymore, because the chance somebody wants to do this exact prep is very small and it’s a huge time investment on my part. So generally, I do my preps like this:

I wake up Monday morning and start with the breakfast prep (recipe over here). Sometimes I already put everything in the pan on Sunday evening for easy and fast cooking. I eat 1 of the breakfast, then I’ll go shopping for the rest of the ingredients. When I come home, I pop the chicken (4 200gr pieces of boneless chicken) in the steam cooker, while I peel and cut the sweet potato (4×125 gr). I add those in the top layer of the steam cooker. Total steam cooker time is 60 minutes. Meanwhile, I preheat the oven and make the dough for the banana-protein bread (recipe over here). When the bread is in the oven, I wash the brown rice (4×30 gr) and boil it with tumeric, salt and hot curry spices for about 30 minutes. I also throw the sausages in a pan and fry them slowly for about 30 minutes (turning them from time to time). Usually around this time I have some waiting to do, I’ll use this for cutting/cleaning my veggies and put them in the tubs. Now some of the things are finished, I’ll let it cool down before I put them in the tub. I let the bread cool down partially and slice it into 6 pieces (eat 1 right away, nom nom). Let everything cool down properly before you put the lids on! Divide your portions using the weighing method I describe in my mealprep 101 post!

Enjoy!

How to get abs…..

ab-abominations-1Surprise, you already have them! Or you are some kind of freak of nature, born without abdominal muscles, which would really suck, sorry! Look at this hot example of abs, click on it if you want, it takes you to a great article that I also refer to later in this post.

I read the sentence ‘I just want abs’ all the time and it always creeps me out. Why? Because there is a whole industry based on a lot of nonsense ways to ‘get abs’. The abroller, abtronic, even my gym has its hourly ab-15 minutes. You go to fitness sites and they’ll tell you to do a certain amount of exercises for a certain amount of days and you’ll get abs as a result. Let me tell you, this is all BS!

First of all, by saying ‘I want abs’ most people mean, ‘I want to have a flat and tight stomach with some visible abdominal muscles’. Most abs are covered by insulation (aka fat) so they’re not visible. Training your abdominal muscles till you drop will NOT automatically melt away your stomach fat and show some shizzled abs. Why? Well, abdominal muscles are just like any other muscle: you give them regular heavy training and in time (yes, time….) they will grow a bit and get more definition. Bigger muscles burn more energy, that’s true, but in comparison with the whole body, the abdominal muscles are just tiny and won’t contribute that much to fat burning. You will need other ways to lose your fat and show off your amazing midsection!

Abs are made in the kitchen

Many people write this and though I understand and agree with the thought behind it, technically it is not correct, because you already have abs. The thing is, you need to eat healthier and less calories to lose your fat and at a certain fat % your abdominal muscles will show. This is different for everybody, the same can be said about the way your abdominal muscles look (4pack/6pack)! A much better sentence would be: Abs get trained in the gym and will show itself when you stop putting so much crap in your mouth.

Personally, I would rather call it ‘core muscles’. A strong core is very important for a fit body! Having a strong core will give you great posture and prevent injuries. Training lower back and side muscles is equally important as training your abdominal muscles! Did you know that by doing a lot of free weight and (standing) single arm/single leg exercises, you already train your core? Did you know that doing endless sit-ups doesn’t really take you anywhere? You can read a great article about ab-mistakes over here. If you ‘want abs’ go and read it!

Oh, and if you don’t feel like doing those exercises and reduce eating crap, you can always get ab implants:

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