Weightloss – lifestyle status

Hi everybody!

It has been a while since I talked about my weight loss journey. A lot has happened in my life since I last wrote about it. If you are an Instagram follower, you might already know that I gained weight over the last 1,5 years. I think a lot of things had to do with that, but what happened is that I stopped exercising regularly and stopped doing weight watchers.  I rejoined weight watchers in august 2018, I also went back to the gym. I still can’t run because of my injury sensitivity.

What really helped me in the last couple of months is to read more about body positivity (like @bodyposipanda) and about the diet culture and how it affects people’s body and mind. I really love reading stuff from @unfattening, a fellow doctor who debunks diet myths and is pro normal eating. I really try not to think of food as bad/good or healthy/unhealthy. Of course, if you eat chips and chocolate all day you will gain weight and you will miss micro nutrients. But, if you eat cucumbers and tomatoes all day, you will also not be eating healthy! 1 piece of food cannot be either healthy or unhealthy, it’s the balance and the whole lifestyle which makes you eat healthy or unhealthy. Thinking of it that way, and really permitting myself to eat anything (in moderation), really helps with not going into that restrict-binge cycle.

I decided not to weigh myself anymore. I always get annoyed by how the weight does not reflect my diet on a daily basis, and though I know how it works, I still cannot stop it from irritating me. In the past, my weight has also kept me from living my life. I would be close to healthy weight, and was desperate to reach that, I would not go to parties or other social events where there’s eating involved, because I wanted to reach healthy weight that week. It sounds really silly, but I would really think like that. Of course, I am still aiming for healthy weight, but I’m pretty sure I’ll know when I’m on my goal ‘weight’. Maybe when I’m stabilizing, I’ll weigh again to see how it goes, but for now, the scale is a no-go for me. I estimate my weight and put that into the weight watchers app every month or so.

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My take on enchiladas

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The guy’s dinner

Recently my guy moved in with me, so I’m looking for new recipes that we can share, or easily adjust to our own requirements. I found this great recipe for (zero weight watchers flex points) tortillas, and I decided to add some filling and make some kind of ‘open’ enchiladas. I used the exact recipe mentioned above, and added 2 cloves of garlic to the mixture before baking. I made 5 tortillas with it, 3 for the guy, 2 for me. I really thought I would still taste the cauliflower, but I didn’t, they’re really great! It made me decide to use the remaining cauliflower in the white sauce, and it was amazing.

 

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My dinner

What I used for the guy’s filling:
– 200 gr low fat minced beef
– 80 gr corn from a can
– 35 gr black beans from a can
– 200 gr diced tomatoes from a can
– 1/2 green bell pepper diced
– 1/2 small onion cut small
– 1/2 crushed garlic clove
– Chili powder, cayenne pepper, oregano, salt and pepper

What I used for my filling:
Exactly the same but used a mixture of minced turkey and minced low fat beef. The whole recipe for me was 11 weight watchers flex points. Quite a lot, but so worth it!

I made a white sauce: (1/4 for me, 1/2 for the guy, refrigerated the rest)
– 10 gr real butter
– 1 table spoon flour
– 100 ml low fat milk
– 1 cup riced cauliflower
– 40 gr grated parmesan cheese
– Salt and pepper

Instructions:
I made the tortillas like the recipe said. I used 2 nonstick pans for the filling, for both I just fried the meat, then added the onion, garlic and bell pepper. After a bit of frying, I added the diced tomatoes and spices. For the white sauce, just melt the butter in a pan until it’s bubbling, then add the flour (it becomes crumbly), slowly add the milk while stirring. Add the cauliflower, a bit of water if it’s too thick. Add the parmesan cheese and keep stirring. Add salt and pepper to taste.

Fill the tortillas, add the white sauce on top and a bit of extra parmesan cheese if you want. Bake in the oven (200 degrees Celsius) for 15 minutes. You can easily make this meal ahead, put it in a oven dish and pop it in the oven when you want to eat!

Mindset over diet

I am a stress- and emotional eater. I eat fast, I eat a whole lot of bad stuff in as short time frame, I eat when I’m not even hungry, I grossly overeat when I really am hungry. When something that’s unhealthy in my mind touches my tongue, I go overboard and think ‘what the heck’. I anxiously try to eat healthy and try to keep count of everything I eat in a kind of obsessive way, to make sure I eat healthy all the time. My thoughts about food are really black and white. In my mind, I know it’s nonsense, but changing the way you feel about something is really hard. Last year I decided I needed to seriously change my thoughts and behavior, because just following a healthy lifestyle or a diet didn’t change that for me and I ended up relapsing and gaining weight again.

My current method is to stop and stand still. I try to do yoga regularly, I meditate, I have therapy and I think everything together is working for me. I’ve watched a TED-talk about addiction some days ago, which I also thought was really helpful. I thought it was a bit like mindfulness, the speaker talked about letting cravings or bad thoughts be there, accept that they’re there, but you don’t have to act on them. It works better than fighting the thoughts or cravings, because it’s like the ‘don’t think about a pink elephant game’. It only makes you think about it more! So here’s the video, I hope you guys get the same out of it I did:

 

 

Protein bars (made with protein powder)

Hi there!

I currently like to eat protein bars as a snack, because they’re easy to take with you, they’re tasty and the ones I’m eating (clean protein bars from http://www.bodyenfitshop.nl) are also quite filling. But also very expensive! So I was looking to see if I could make them myself using protein powder, which is less expensive. I combined some ideas I saw online and came up with these tasty, easy to make and no-bake bars:

Recipe is for 8 bars:  PicsArt_04-27-09.19.28
1 bar is 2 sp for you ww people out there

1 bar contains 106 kcal, 6.4 gr carbs, 2.8 gr fat and 12.6 gr protein.

Ingredients:

  • 1 banana
  • 100 ml (1/2 cup) of unsweetened almond milk
  • A splash of liquid sweetener (to taste)
  • A few drops of vanilla and rum essence (or whatever tastes good to you)
  • 50 gr coconut flour
  • 20 gr unsweetened peanutbutterpowder
  • 100 gr of coconut flavour whey protein powder (I use whey perfection)
  • 15 gr raw cacao nibs
  • 20 gr psyllium fiber

Mix the liquid ingredients with the smashed banana, set aside. Use a sieve for the flour, peanutbutter powder and protein powder, and mix with the cacao nibs and fiber. Throw like a teaspoon of this mix in your pan/mould to ease removal afterwards! Now pour the liquid mix on top of the ‘dry’ mix, and mix until it becomes like a dough. If it’s too dry, add a bit of extra almond milk. It shouldn’t be too wet, because it will not really dry up anymore. Press the dough into a pan, a mould or whatever has a shape that suits you. Put in the fridge for a couple of hours, remove, cut into 8 pieces and use a bit of baking paper to wrap them, because they’re still a bit sticky! Store in the fridge, enjoy!

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Veggie lasagna

My mom gave me the Jamie Oliver’s superfood cookbook for Christmas and I’ve been using it to get some new ideas. Of course I’m not going to completely copy somebody else’s recipe, but I like to use it as inspiration to come up with something that fits my lifestyle, so here is the veggie lasagna recipe everybody’s waiting for 🙂

It contains 291 kcal per portion, 26 gr carbs, 11 gr fat and 24 gr of protein. It’s 6 sp on weightwatchers!

Ingredients for 2 portions:

  • 1 squash/pumpkin (the long type) IMG_20160208_141419
  • 1 zucchini
  • 1 onion
  • 2 tomatoes
  • 2 hands of fresh spinach
  • 20 gr sunflowerseeds
  • 200 gr cottage cheese
  • 20 gr parmesan grated
  • salt, pepper and italian herbs

Preheat your oven to 340 degrees F or 170 degrees C. I use a silicone cake-shape baking mold to get it in the shape I want. Use a cheese slicer or any other tool to make very thin slices of zucchini and squash. When you reach the middle of the vegetable, it won’t give you nice slices, so cut those piece up and use it in the sauce. Lay the nice slices out on some plates (you’ll also get some bad slices, use them in the sauce!) Sprinkle some salt on the slices. It’ll draw out some of the water which you can remove with some kitchen towell. Repeat once. In the mean time, cut the onion, tomatoes, zucchini and pumpkin pieces and fry it in a nonstick pan. Add the spinach and let it shrink. Make sure it get’s thick and most of the moisture is gone! Add the salt, pepper and herbs.

IMG_20160207_111352Start layering your ingredients, start with pumpkin slices and use your imagination to make the rest of the layers. Be aware that normally the pasta plates absorb a lot of moisture. Making lasagna without the pasta will create a lot of moisture, so make sure you drain the cottage cheese before you use is and make the sauce as thick as possible. End with the pumpkin slices again and sprinkle with the parmesan cheese.

Put it in the oven and bake it for about 30-45 minutes, check it regularly for getting too brown. After this, remove from the oven, cut it in half and remove. Let it drain a bit on a plate to remove some of the excess moisture and enjoy!

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!!

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!