They are all going to be apart of this blog post, sheesh.
Jamie Hale-For all my science geeks I am going to have a big treat for you coming up with a review on Coach Hales “The Carbohydrate Files” and maybe we can even get Jamie in here for a little Q & A. I have to say this is one heck of a read for those who want to go way beyond, pun intended, simple carbs.
My god I am funny.
Teleseminars-This is super quick that I have sprung this on you but we just go so excited about it we thought why not tomorrow! Me and Scott Tousignant are going to do a quick Q & A talk. It will literally be a few mins where we are going to try to as quickly and directly answer your fat loss questions. Hence the title…
Fat Loss Rapidfire Requests!
It is going to be live tomorrow, you can post your questions at the address below. Don’t worry if you can’t make it this time around because there might just be some more.
DATE & TIME: Wednesday, October 22nd at 2:00pm Eastern
FORMAT: Simulcast! (Attend via Phone or Webcast — it’s your choice)
TO ATTEND THIS EVENT, CLICK THIS LINK NOW…
http://instantTeleseminar.com/?eventid=4757916
Last, and certainly not least, I have two new recipes for my big meal folks and hopefully some more to come in the next few days. The beauty of these recipes is that you can easily make them higher calorie if need. Just a lil bit of everything as need to move up the calories. Gram it up!
Chicken and Sausage Bean Soup
Ingredients:
• Unbleached All Purpose Flour – 16 grams
• Walnut Oil – 14 grams
• Chopped Onion – 160 grams
• Chopped Red/Green Peppers – 175 grams
• Minced Garlic – 5 grams
• Chopped Celery – 150 grams
• ½ tsp Basil
• ½ tsp Thyme
• ¼ tsp Ground Red Pepper
• Chopped Tomato – 400 grams
• Chick Peas – 300 grams
• Turkey Sausage cut into 1-inch pieces – 112 grams (I used Jenni O)
• Lean Chicken – 14 ounces
• Fat Free Low Sodium Chicken Broth – 14 ½ ounces
• Salt and Pepper to taste
Directions:
• Combine flour and oil in a Dutch oven; saute over medium-high heat 3 minutes.
• Add onion and next 6 ingredients (onion through red pepper); cook 3 minutes or until tender, stirring frequently.
• Stir in chicken, sausage, tomatoes, and peas, and broth; cook 6 minutes or until thoroughly heated.
Stats for total meal:
Calories: 1311.92
Protein: 137.84 grams
Fat: 32.9 grams
Carbs: 127.48 grams
Fiber: 25.66 grams
Baked Broccoli and Cheese Beef Quesadillias
Ingredients:
• Low Carb Tortillas – 4 or 156 grams (I used the Multi Grain Low in Carbs Tumaro’s Goumet Tortillas)
Here are the stats of the tortillas so you can find something similar if needed:
Stats: 39 g Calories: 100 Fat: 2.5g Protein: 7g Carbs: 13g Fiber: 8g
• 4% Lean Ground Beef – 16 Ounces
• Broccoli – 300 grams
• Onion – 200 grams
• 2% Mexican Cheese Blend – 50 grams
• 2 tsp Ground Cumin Powder
• 1 tsp Light Salt
• ½ tsp Black Pepper
• 1 pinch of Ground Turmeric
Directions:
• Pre-heat oven to 375 degrees
• Steam the Broccoli and Blanch the Onions (cook them in water)
• Once the veggies are done cook the meat make sure it is broken up into bite size or smaller pieces.
• Chop up the Broccoli and Onion together into half inch or smaller pieces. Not quite a mince but a chop, smaller than a dice.
• Mix Broccoli, Onion, Meat, and seasonings together
• Fill the tortillas with the mixture and place in glass dish (at least 9 X 12) put any excess mixture around the sides and on top
• Add Cheese to the top
• Cook in oven for 12 minutes or until cheese starts to slightly brown
Stats for total meal:
Calories: 1271.02
Protein: 140.69 grams
Fat: 37.18 grams
Carbs: 92.02 grams
Fiber: 42.59 grams
So how are you guys surving? 5 days are down already for my crew. 25 days left to go now, isn’t that crazy!?
thanks for the recipes!
i am doing great today will be day 4 for me but doing great so far so good
today i made an eggplant lasagna we will see how it tastes!
Thank goodness for some recipes! They look good too! I hope I can somehow make the teleseminar, but I will likely be at work (boooo!!) But hope lots of people can make it. It will be great. Glad to see a review on Coach Hale’s Carb Files.
Oh and BTW, where do you find walnut oil? Can another oil be substituted? Just wondering in case I can’t find it!
I get Walnut oil in the regular grocery store where the olive oil is. Walnut oil is great for salad dressing!
How cool! I’ll definitely be listening–though I might have to tie my little monkeys down for a while. Wait–that’s what Tom and Jerry is for, right?
Thanks for the recipes, too!
Missy-You can use any oil. Walnut oil in this case gives a different feel to the body and goes great the the chick peas. However, just regular veg oil is fine.
Hope to hear some of your voices on the call
Thanks! I will look for the walnut oil since it sounds like it would add good flavor! But I wanted to ask just in case I could not find it. I am at work and can’t make this teleseminar – maybe next time. Will there be a transcript of it or a place where we can hear it later? Hope so!!!
Those are chick peas? I thought, from the picture, that they were cannelinni or navy beans! I thought chick peas were more tan and round. Duh, I guess I need to read recipe and not look at pictures! Oh well, just realized it after I posted!! But I have chick peas already so that helps! Thanks again!
I’m doing great…
Down 4 pounds from the REPAIR completion refeed already!
Down 2 pounds from start of REPAIR already!
I had a massive headache backache yesterday all day that I’m sure was from the sugar and oil of the refeed. Slept 9hrs last night and feel much better,and VERY RESPECTFUL of healthy clean food.
Haven’t exercised since Sunday because of the headaches, but did foam roller 15 min last night, and had a massage yesterday. I’m going to be doing those pushups 3x/day max out, haven’t started yet. I’ve only done knee pushups, so I shoudl make some noticible progress from the ONE REAL pushup I can do now, see how many I can do by day 30: a great goal!
I’ve been having protein shake breakfasts; can’t seem to get into these OBM’s for breakfast yet, though I do tend to be fine with weird breakfasts… Some of the OBMs I make and then take 1/8 or 1/6 off for my partner to have some home cooking. Been hitting my calories and macros dead on; it’s nice to only have to watch the protein fat minimum and have more wiggle room than a 40%/30%/30% target.
pro shake and chili
pro shake and sweet potato turkey casserole + an apple.
Today I’m eating more variety meals: pro shake, turkey, sweetpotato, boiled cabbage 3 times, greek yogurt and fruit 2 times, and cottage cheese & olives tonight snack…. Not “exactly” OBM today but all food was prepared and counted this morning, which makes the day very easy calm and emotionless re food!!
- Etana
REQUEST: please sign your name at the bottom of your post!!
thanks, Etana
Those are chick peas? I thought, from the picture they were bugs. ;->
Etana
Leigh,
You have the best photos!!! That broccoli/plunger is just too much!
Etana
Doing fine… quite sore but fine! So far am surviving exercise out of the pool, but I have to be really careful to break it up. I did 18 minutes of Nordic Track intervals this morning. Then ate a quick scrambled egg/green veggie/mushroom combo. Then sat at the computer.
Down a protein shake later, dashed out to my “dry land” exercise class. She was trying to teach us to do ab work leaning against a wall, but that didn’t fly… got bad shooting pains in my arches, so I grabbed a ball and sat for the remainder of the class. We did some light arm weights and she did some light aerobics, but I did it sitting while the rest of the class was on their feet. Next time, she may tell me how long she plans for aerobics and I may just go find an exercise bike and do it that way, then return for the weights.
Afterward, since I’d been sitting for an hour, I went and walked a half mile for 10 minutes. Then I hit the assisted pull-up machine again. My arms were a bit tired from the weights in class, so I only managed 8 reps on my first set. Then I switched grips to make it better on my shoulder and I managed 12 reps that way! Then I went back to the first grip and did 9 reps.
Then I rode the bike for 18 minutes and 4.68 miles. Stretched on the Precor stretching machines. Ran by Safeway for spinach (They were out yesterday, grrrr!)
Got home, took 20 minutes to fix lean ground turkey (6 ounces), broccoli (1 cup) and two slices of onion. Now am sitting again at the computer! Ate 11g almonds with that meal. Plus my fish oil cap.
I will do turkey for my remaining meals, only probably with green pepper and on top of some mixed salad greens. With rest, I can probably cook that as a double batch.
Gallon of water already down… working on the next half gallon!
Cynthia
Great job, Cynthia and Etana! It looks like you had successful days!
–sinead
Leigh, thanks for the recipes.
It looks like everyone else is doing fairly well. I’m pretty pleased with today and 6 days down now so happy about that, too.
Karen
Before pictures are up! as are pictures of my meals for the first 5 days.
Any comments/advice is appreciated.
Thanks,
Josh
http://jba2008-30meals.blogspot.com/
These look like some good recipes. I’m doing a lot of salads and fresh stuff right now. I hope to incorporate more cooked foods as winter approaches.
Steve
Sinead, thanks so much for checking in my blog. I thought you are in the challenge too but I couldn’t find you in the list. You’re such a good supporter.
Anyway, what a recipe! I happen to have leftover sausage I don’t know what to do with. So I will give it a try (in modified version, of course.) Thanks, Leigh!
Warasa, I can’t be in the challenge because I’m pregnant, so I’m doing the next best thing and supporting all of you.
The month before I got pregnant (surprise!) I lost 10 lbs following Leigh’s advice, and this is after months and months of overstrenuous workouts, an injury, and stalled weight loss. I’m a huge believer in Leigh, and I’ll be right back on the program as soon as this bambino comes and I’m cleared to start dieting again. 
Josh, LOVE the before pics (especially that last one! lol) and the idea of One Big Briefcase! Your Rainbow Plate was pretty funny, too. Can’t wait to see updated pics!
–sinead
Great job everyone! Leigh, I am totally making the Baked Broccoli and Cheese Beef Quesadillias this weekend!
Sheila
http://www.livewell360.com
Yeah, I got a big kick out of Josh’s Rainbow Plate! But I have always liked color on my plate!
What I thought was tolerable quad pain yesterday morning became full fledged “OW, I need to pull myself up from the toilet by grabbing the sink DOMS” by afternoon. My weight is dropping from my refeed day, but not as quickly as usual, probably because of the soreness. If I get my muscles sore, I retain water big time.
Sinead, too bad you can’t do the challenge, but great job on the 10 pound loss! And thanks for the support!
ynthia, with the quads, have you tried self massage? That helps me a lot when mine get really tight (which happens often with how much I love squat type exercises).
Thanks for the feedback on the pics of me and my food.
I’m a little bit unsure what to do in terms of calories per day. My Maintenance is almost exactly 2000,multiplied by 1.2 or 1.3 depending on the day. I’ve been consistently losing 2 pounds a week for several months on 1500-1750 a day with a 2500 cal (or more) refeed every 15 days or so. The last was a 2 day refeed for my brothers bachelor party. I cooked for it, so I had the awesome left overs, My daily weigh in looked like this that week:
206.5, 208, 208, 211, 212, 210, 209.5, 207.5, Guess which were the two days after the bachelor party!
I’m curious as to whether I can push my body to lose a little more quickly than 2 pounds a week safely with a more aggressive deficit, and I am starting to feel full on less than 1500 calories. It may be from the increased protein on the challenge. For now I’m trying to average out to 1500 a day, but with some days higher and some lower to keep my metabolism from adjusting. Thoughts?
LEftover sausage:
Warasa You can make YUMMY stuffed peppers with cut tiny broccoli, ground beef or turkey or shrimp, cayenne cheese and your leftover sausage
All, I didn’t plan right with my shopping, and got 80/20 chopped beef and regular corn tortillas for the Baked Broccoli and Cheese Beef Quesadillias… They are yummy, but I can only eat 3/4 of the batch, and still my calories are 100 over, and my protein way low today. I hope I’m not too hungry.
Now that I got organized and read over my fitday.com log, I notice that my calories are good but my protein is not 1g/goal bodyweight. That would be 145-150, no wonder I’ve been a bit hungry on 1350 calories. I’m so used to eating LARGE tossed salads, LOTS of vegies. And the past 3 days have been very dense protein/sweetpotato or protein/beans… I’m so glad I’m tracking it in fitday.com because knowing what’s missing, I can make adjustments.
I also think one reason I wasn’t losing weight was that for WeightWatchers you don’t count vegies. Now I did count starchy vegies, but not broccoli, asparagus, cabbage. I would eat 2-3 cups boiled plain cabbage. But that could be 6 cups raw. That could be hmm 100 cal. It seems crazy to think I didnt’ lose fat because of too many vegies, but…
I know today, when I was 100 cal over with the Baked Broccoli and Cheese Beef Quesadillias, but low on macros and food QUANTITY, I wanted to add some asparagus and cabbage but just couldn’t afford the calories.
I DO want to add vegies to my OBMs though… It’s great to be learning to cook and count, and very peaceful for the day with everything prepared.
Etana
Thanks for sharing these recipes Leigh… I’m going to try to do a lot of recipes up ahead of time this weekend and freeze them for the week. Things are going great so far! I’m loving the ease of knowing exactly what I will eat for the day. Today is day 4 for me.
Sinead, good for you. What a great news! [We gonna keep chatting here until Leigh gives us a forum lol.]
ETANA: What a great suggestion. You guys have to help me being creative about my meal. I usually just throw everything I have in the fridge and hope the best will come out. LOL. I will try to make it more interesting.
Ohh I like eating a lot of veggies too. Like my first big meal day I got more than 3 lbs of broccoli, green beans, and other veggies in my day. But making the protein goal is not as hard as I thought. In my huge tossed salad I just throw some grilled chicken, tuna, and boiled eggs in there. I used to think it’s hard to get that much protein.
Cynthia, sorry about the DOMS! I hope you’re better tomorrow!
Josh, with a 1.2 multiplier (or you could split the difference and just 1.25 every day), 35% would put you at about 1560. I think that’s what I would aim for. Have you recalculated your BMR lately? Maybe you need to try that since you’re down several pounds from a few months ago. I don’t think it’s push the deficit too low since 35% is already a pretty good deficit.
Etana, Leigh has said before that she knows people who didn’t lose because of too many veggies or too many “low/no cal” cooking spray sprays. It’s all about the calories, and they all add up. If you eat more calories than you’re burning, even if they’re good veggie calories, you aren’t going to lose. You could always add some raw cauliflower–you can eat a pretty good amount of that for fairly few calories. The volume of food alone could help with that full feeling.
Those stuffed peppers sound good, Etana. I’ll have to try them for DH!
Warasa, that’s a lot of veggies! I bet it was pretty good, though.
I used to think it was hard to get a lot of protein, too, but it’s not as hard as I thought (if you eat meat, anyway). 
–sinead
Josh, massaging my quads is something I would not have thought of… possibly because having them touched at all, even by a small cat tromping over them is quite painful. They are starting to ease just a bit this evening though, so I will try that!
It’s not been a good day. Woke up tired, achy, and EXTREMELY COLD. The quads were part of it, but also my bad left shoulder feels quite irritated. I’m not sure if it is the assisted pull-up machine, though I felt fine while doing it or the deltoid raises we did in class.
Anyway, I’ve slept a lot. No exercise. Food has been protein shakes. I got into a slight binge mode with tablespoons of peanut butter, but that is stopped now. Macros are still on… I’ve not had the energy to fix food, so I’ve been doing protein shakes all day. I have one meal left, might make that a solid one as I’m starting to feel a little better. It’ll have to be small… only have 250 cals left.
Even though I can’t cook all at once, I need to be really vigilant about laying out my meals first thing in the morning in my software! And I think I’ll try and at least measure/chop ingredients and put those out in containers, so I have all my food for the day in one place. That might help me avoid things like the peanut butter indiscretion.
Etana, there’s nothing wrong with adding your protein to salads! It can be cold or actually, warm protein over a bed of greens/veggies is quite nice! I did it yesterday with ground turkey. Often I do it with fish. A chicken breast works fine as well! Honestly… 150g of protein seems LOW to me, I was eating more on Precision Nutrition. It took me a couple years to get used to higher protein and it used to be a battle to get my protein in, but now I am used to it and it feels good.
Cynthia
Don’t forget that a lot of veggies have protein so they can be used to boost it, and cheeses usually have 8g per 1oz serving which can add a significant amount too.
Meat can get a bit spendy if you’re trying to get your whole day’s protein with animal sources but there’s other ways to get it in!
Baked Broccoli and Cheese Beef Quesadillias was DELICIOUS!!! I only could eat 3/4 of the OBM and still was high on fat and low on protein, but I was nicely full all day, and ate it in 3 small portions with a whey protein shake for breakfast and was very happy! Good for me also to have a non-tomato-y dish.
I just finished making Shari’s Eggplant Lasagna. I made 2 batches, because I’m going off dairy for 2 weeks starting Monday as an experiment for digestion, and I didn’t want to throw out the extra ricotta and mozarella cheese. It looks FABULOUS, and that’s an understatement!! Gonna eat it all tomorrow and all Sunday mmmmmm….
I am becoming a COOK!!! I have never really gotten into cooking. I’d use Trader Joe’s nice dishes or TJ’s sauces on my chicken and cauliflower, but the sodium was out the roof! I am cooking!!! Not just chicken breast and asparagus and sweetpotatoes on a plate, but Baked Broccoli and Cheese Beef Quesadillias, Eggplant lasagna, Garden Chili, mmmm…. What an unexpected bonus from the OBM Challenge! And all healthy macro food!
Leigh, I have a suggestion: I think you should give a prize to the recipe we all deem the best… It can be one someone found from Rachel Ray or whatever chef; doesn’t have to be invented… But we’ll all vote at the last week for our fave recipe of the OBM, and you’ll give the winner your cookbook!!! How do you like that game!??
All is going well here. I am 4 pounds down from my REPAIR high, and 2 pounds down from the start of REPAIR. I have a new exercise program from Julie Keen of Keen Fitness, and I went to Jazzercise today and had the greatest time! … while doing Jazzercise, noticing how the movements are similar to Recovery movements…
g’night!
Etana
NOTE: Baked Broccoli and Cheese Beef Quesadillias: I only could eat 3/4 of the OBM…. that was because I used 80/20 ground beef. Which I won’t do next time.. But it was fine, I hit my target calories…
Etana
Down another pound today!
-5 since refeed ended on Sunday!!
-3 since beginning of REPAIR 8/25/08
_____________________________
Cynthia wrote:
> got into a slight binge mode with tablespoons of peanut butter, but that is
> stopped now. Macros are still on… I’ve not had the energy to fix food
I’d like to challenge you to have written plan for days like this that include a prelaid out OBM, it can include protein shake, but where was your fat and carb? Perhaps some handy protein bars. My faves in taste and protein amount are Cliff Builders chocolate, and Met RX Protein Plus Chocolate Roasted Peanut..
This is typical of what Leigh says, “train excessively and the food can suffer, and the food is the bottom line.” Now I have to hand it to you for your quick recovery and hitting your Macros!!!!!
My challenge is to have some written scenario of food for 1 terrible aching feet/body day, that you know will work, you will enjoy, and is easy and on your target. That way, this doesn’t have to be a break in the OBM Challenge!
What do you think? Etana
Etana,
Laying out my day’s food in Crosstrainer is EXACTLY what I plan to do… and as much as I can (given available refrigerator space), will also lay out my ingredients ahead of time.
I don’t think I’m training excessively at the moment… when the pool was open, I did 3 days a week for 60 minutes of hard water aerobics and then 30 minutes of more laid back swimming or water jogging, sometimes with a few sprints. 4.5 hours of exercise a week.
Right now, I’m only getting in about 45 minutes of split up cardio a day three days a week and maybe 15-20 minutes on the other days. Sunday I always rest… sometimes I rest another day as well, like yesterday. So more like 3 hours of activity on cardio for the week. The max outs on one exercise aren’t taking long. I’m not sure my “out of water” aerobics class counts for much, I wore my HRM one day and it only came to about 100 calories for the hour. I figure it is more a learning experience for new exercises than anything else.
However, quads have mostly returned to normal… I feel them a little, but am mobile without grabbing stuff and without stumbling around, LOL! And the result is that I weighed 221.8 today!
First off, for those of you sharing meals and helping each other out, you are awesome and it will be rewarded, thank you.
I loved the rainbow meal, freaking hilarious! They are all going to be featured in the big update tomorrow.
Josh-RE: Calories-Here is my view and what I have done with my crew. Whenever you are doing a short dieting down program that is high protein, good fat, and veggie based then you can always go a little more extreme with the deficit. Focus on more lifting vs cardio however, this is not the time to go after singles in the gym. This is the time to work at a smaller percentage of 1rm.
I am going to be giving the program details at the end for what I did with my crew but as a hint, it is more lifting than running, lower calories, and lots of rest and recovery work. So far everyone is responding exactly as they should and I couldn’t be prouder.
Recovery Girls-I am deeming you my recovery girls because you are both dealing with some good injuries. I can’t hit at everything completely (if you desire as always can shoot me a question for podcast that I can ramble on) but I do want to bullet point the following…
-Let that fat loss come in the kitchen as much as possible and be very gentle with the training. Remember low calories means low recory nutrition. Someone dieting down will take longer to heal from a bruise than someone who is not dieting down. What do you think this means to larger injuries? Just keep that in mind. However, if you rest, keep to good macros (like you guys are) and heading the body cries, stretching, and relaxing then you can hit at both the fat loss and healing optimally. K ladies?
Lori, Warasa, Steve- Doing fantastic, please keep it up!
Sinead-I am about to hire you as official challenge supporter.
Sheila-You let me know if you like it
Leigh, I can’t wait for the big update! I’m so proud of how great everybody is doing. It looks like you’ve got some really dedicated people here! yay!
I love that advice for the Recovery Girls (and I’m going to include myself in that group since I managed to fall and land on my knee this morning. Arthritis knees do NOT like falls like that, but it was much better to let the knee hurt than to risk bambino.). I’ll be watching them and your advice to them closely as well. Thanks for all of the great support that you give to us, as usual!
–sinead
Leigh,
I agree, Sinead gets the GOLD star for support!!!
–Jim
Awww…I just want to help you guys out as much as I can. I know what a difference it can make to know that somebody is thinking about you and pulling for you. You can all do it, and I just can’t wait to see results!
sinead
oh, and you can hire me any old time you want to.
You know that if I still lived in Raleigh I’d practically be stalking you, so consider yourself safe. lol It would be harder to do that from Alabama. 
LOL!
sinead
Sinead, be careful! Falls not good for bambino!
I wish my body would be more cooperative with the lifting… I’d vastly rather do that than the cardio, but a little lifting goes a long way on my left shoulder/right knee/feet. I can feel just alittle irritation starting to build in the left shoulder. Right shoulder is A-OK. That is one reason I am not trying to do my 3X on the upper body exercises all at once w/rest in between. It’s more like set… go walk, set, bike, set.
Anyway, I don’t want my activity level to slip too much now that I am out o’ water. It is as well I think, because in water, I really ramp up and need more calories. You shoulda seen me inhale my salad just now!
Oh, finally grabbed a shot of an actual meal! Usually I am too quick to devour, LOL! Or I’m afraid the cats will get to it if I go fetch my camera.
http://www.garbagethatgoo.com/2008/10/24/fish-salad-the-visual/
Cynthia
Cynthia, trust me, I’ll be careful from now on! My knee is screaming at me tonight and has a ginormous knot right over my patella. I’m sure it’ll be all sorts of pretty tomorrow. lol
Have you considered trying resistance bands, Cynthia? That’s an option that Leigh suggested to me with my sensitive system/arthritis body. That might give you some of the benefits of working with weights without pushing your body too hard.
That meal looks great!
sinead
I have done resistance bands… those can be equally tough on my shoulder I found. Sometimes tougher. I don’t know that many exercises with them. Our water aerobics teacher has been starting to introduce them and she says we will be doing some in the out of the water class soon.
Maybe I just need to ease up for now. But it is hard for me to stay in calorie deficit if I do not make my mind happy with exercise. I just never lose weight without the exercise. And I am sort of a “go after it” gal. I can’t wait for the pool to re-open. It is easier to exercise hard there without getting hurt.