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.

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!

PicsArt_04-27-09.35.45

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!

Zucchini crust pizza recipe

It’s been a while, but I’m still alive and doing well! Today I’m uploading a recipe for a great zucchini crust pizza. I’ve IMG_20150726_204046combined some things I’ve seen on the internet and sprinkled it with some own ideas 😉 Be aware, this is not a ‘low fat, carb free, whatever whatever’ recipe. I LOVE cheese, so there’s a lot of real cheese in this recipe. Of course you can change it to your liking. Personally, I believe that if you crave real pizza, go and eat real pizza! One pizza won’t make you fat, just as one salad won’t make you skinny. Myself, I don’t care too much for the wheat based crust, I care for the cheese, so that’s why this pizza is great for me and right now it’s zucchini season so I can get a lot of them for free from my parents garden or from my own balcony. (Unfortunately my round zucchini plant suffered from the storm we had over here 2 weeks ago, it might not give flowers anymore, boohoo)

Ingredients for 1 big ass pizza (you can definitely use this recipe for 2 smaller pizza’s!):

Base:

  • 2 store bought zucchini’s (or 1 large one)
  • 30 grams of goat cheese flakes (or parmesan cheese) full fat
  • 40 grams of coconut flour (or use regular whole wheat flour or almond flour, you might have to add more of it though, because coconut flour is really dry)IMG_20150805_182724
  • 2 eggs
  • Salt, pepper, garlic powder (or real garlic)

Toppings:

  • A 7-8 biggish grape tomatoes or 2-3 normal ones, sliced
  • A cup of mushrooms, sliced
  • A small tin of tomato paste
  • 50 grams of blue cheese full fat
  • Italian herbs

Instructions:

Preheat the oven on 180 Celcius or 350 Fahrenheit. Grate the zucchini and put it in de microwave for about 2,5 minutes, stir with a fork and then another 2,5 minutes in the microwave. You’ll see a lot of fluids coming from the zucchini, that needs to be drained. Let it leak through a dish towel, or use a strainer or anything that will let the water flow away. You can also squeeze it a bit to remove most of the water. Now put it in a bowl and add the othe20150805_183628r ingredients for the base. Stir, if it’s too watery, you can add a bit more flour. Put the ‘dough’ on a ovenplate, I use baking paper. Push it around untill you have a pizza base shape, make sure you don’t leave it too thick and make sure the edges aren’t too thin (the edges will burn first!). Now put the oven plate in the oven and bake for about 20 minutes. You check the base to see if it’s a bit firm. 20150805_191351Now I do the magic trick, I put a grill on the base (do you call it a grill? Check the pic!) and turn it around, so the base now lies on the grill and can be baked properly in the oven. I usually bake it for another 20-30 minutes, check how it looks, if it gets darker too fast reduce the temperature a bit.

20150805_191801

Now remove it from the oven, add your toppings and put it back for about 10-15 minutes. I usually use regular tomato paste, then add the herbs (if you put them on top, they might burn), then the mushrooms, then tomatoes and finish with the cheese.

Nutritional information:

Kcal: 811, Carbs: 49 grams, fat: 44 grams, 20150805_192058protein: 54 grams. (adjust when you change the ingredients!)

IMG_20150805_194216Enjoy!

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:

924098_1061024890579779_1626997518_n

  • 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!

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.

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:

AOGe4Ad

 

Swimming makes you fat??

Today I want to write something about swimming. To start, I LOVE swimming, always have and always will. My mom called me a water rat when I was young (in a loving way of course). On holidays I could spend hours in de pool, playing, swimming, doing water ‘acrobatics’. Later on in life, I started speed-swimming when I had my knee injury and couldn’t do normal sports out of the water. I was actually not bad, but stopped due to time and motivational problems.

Last year, when I started my weightloss and getting fit journey, I started swimming once or twice a week before work. I did it for 45 minutes and then felt really accomplished. Until I read an article with the title ‘swimming makes you fat’. I was like: What?? I thought I was being very good by swimming, it’s easy on the joints for a very obese person, but if it makes you fat then why should I do it? I read the article and did some of my own research and found the following:cust_bg_87_1399620442455

Swimming on itself doesn’t make you fat, BUT: most people who go swimming to lose weight, do it in a slow pace and because of the weightlessness you actually don’t really get your heart rate up so you don’t burn more than when you sit at your desk. The problem is that people THINK they had a great workout, and tend to eat more to compensate the calories they never burned, so they can actually gain weight.

I wanted to see if this was true, so I bought a heartrate monitor that could get wet and works in pool water. I measured my heartrate during my 45 minutes in the pool and guess what, I didn’t even get into the first zone on the monitor. I was shocked, I thought I had some great workouts in the water, meanwhile I could’ve just laid in my bed (ok, I admit, I’m a lazy person). So instead of quitting swimming, I changed my routine. I did some reading and read a lot about HIIT (high intensity interval training). I did the following: I started with 5 minutes higher tempo swimming, the kind that will raise your heartrate to level 1. Then I did 30 minutes of HIIT. Normally you use the clock for HIIT, like 30 seconds fast and 30 seconds slow, but that’s kind of difficult in the pool. I chose to swim my fastest (the type that will leave you out of breath) from one side to the other and then swim medium speed back to my starting point then did this until 30 minutes were finished. After 30 minutes I did a 10 minute cooling down swim. This way, I burned about 300-400 kcal during this 45 minutes.

Currently I don’t swim anymore as weightlifting and climbing takes all of my time. I do think swimming can be a great cardio workout for very obese people or people who have injuries (and the elderly), because it’s easy on the joints, tendons and muscles. What you need to remind yourself of (if you want it to be a workout), is that it’s only a real workout when you raise your pace and get a bit out of breath. Personally, I’ve stepped away from the cardio-only view and started weightlifting to aid my weightloss. You can read about it in this post. I also wrote something on how to start weightlifting in this post. As you all know, exercise is great, but if you don’t control what you put in your mouth, it won’t make you lose weight: you can’t outtrain a bad diet!

Recipe for stuffed pepper with mashed sweet potato

This dish had me in heavenly bliss. It is so incredibly delicious! Especially the combination of these two dishes is very tasty, the strong flavor from the cheese mixed with the sweetness from the potato mash…. Yum! Make sure you calculate your macro’s and pp with your own ingredients, as they may differ from the ones I used! (especially the coconutmilk, there are so many different types, ranging from 60 kcal per 100 ml to 200 kcal per 100 ml)

 

Sweet potato mash: (5pp per serving, makes 4 servings)

1 serving: 249 kcal, fat: 7 gr, carb: 35 gr, protein: 4.5 gr

500 grams of peeled and diced sweet potatoes

1 teaspoon of olive oilIMG_20150111_191938

2 onions, cut finely

1 clove of garlic, squeezed/finely cut

2 teaspoons ginger powder

2 teaspoons cinnamon

100 ml of coconutmilk (or 200 ml skimmed one)

1 cup dry white wine

4 heaped cups of cut kale

Salt and pepper

 

Instructions:

Boil or steam the sweet potato until very soft. In the meantime, heat a non stick pan very slowly, with the olive oil. Add the onions and caramelize in about 15-20 minutes. Add the garlic and after 2 minutes the wine. Let it simmer for 5 minutes. Then add the coconut milk, the spices, salt and pepper and the kale. Stir and add the potato. Mash with a fork or a mashing spoon, but make sure it is not completely smooth. Finished!

 

Stuffed bell pepper: (6pp per serving, makes 4 servings)

1 serving: 279 kcal, fat: 20 gr, carb: 5.5 gr, protein: 20.5 gr

4 bell peppers

300 grams of lean minced beef

1 onion

2 cloves of garlic, squeezed/finely cut

1 teaspoon of olive oil

100 grams of Roquefort cheese (or any other strong blue cheese)

1 tomato

1 teaspoon Italian herbs

Salt and pepper

 

Instructions:

Heat your oven to 190C or 275F. Take a non stick pan and glaze your onions in the olive oil. Add the minced beef and garlic and stir until loose and fried (5-10 minutes). Add the Italian herbs and salt/pepper to taste and take the pan from your heating source. Cut the top from your bell peppers and clear the insides. Now, divide the cheese by 4, and divide the beef mixture by 4. Now fill your peppers with some beef and put some cheese in between. Put a slice of tomato in the middle. Now put in your oven for about 30 minutes, make sure to check once in a while to make sure the peppers are not becoming too brown. Put the ‘pepper lids’ in the oven after 15 minutes to bake along.

 

Enjoy!