1 bowl full of spring mix greens or fresh picked garden greens 1 lb chicken breast 1 can garbanzo beans 1 can olives 1 golden beet 4 tbsp pepitos or sunflower seeds 3 tbsp caper juice (or lemon juice) 2 tbsp capers (optional) 3-4 tbsp ceaser salad dressing 1/2 tsp fennel seeds McCormick Italian Herb Grinder Lemon Pepper Garlic Powder Italian Seasoning nonstick spray
For Soup
1 Bag pre soaked split peas
1 ham hock
1 parsnip (optional)
1 large yellow onion
1 Celery Heart
4 carrots
2 tbsp garlic powder or 3 cloves garlic
salt to taste
For Biscuits
2 1/2 cups Pre made biscuit mix
1 bunch garlic greens (or green onions)
1 tbsp garlic powder or 2 cloves garlic
1/2 tsp paprika
1 serving yogurt
4 tbsp softened butter
about 1 cup cold water
non stick cooking spray
I lost 3 Lbs this week that makes a total of 18 lbs lost since my heaviest! I plan to start filming meal prep videos separate from weekly fitness vlogs to try and make videos a bit shorter. So look forward to that change next week.
Shopping List:
Fresh Produce
2 oranges
1 bunch cilantro (ingredient for last weeks meal prep)
1 avocado (ingredient for last weeks meal prep)
1 tomato (ingredient for last weeks meal prep)
2 small red onion
The largest sweet potato or potatoes you can find 4-5 lbs
2 lbs beets
1 sweet onion
Celery
1 apple
1 large bok choy
1 yellow onion
5-6 turnips small
1 cup shiitake mushrooms
3 inch piece of ginger root
1 bunch green onions
6-8 yellow potatoes
1 small sweet potato
Fresh Meat and Dairy
1 dozen eggs
1 bag shredded jack cheese (ingredient for last weeks meal prep)
1 pack of bacon (ingredient for last weeks meal prep)
Queso Fresco (ingredient for last weeks meal prep)
1 box of butter
6 Plain Yogurt
1 gallon 1% milk
1 whole 6-7 lb chicken
3 slices Deli Ham
2 slices cheddar cheese
half a dozen Chinese sausages
Canned Food
Salmon (ingredient for last weeks meal prep)
Multigrain Crackers (ingredient for last weeks meal prep)
Mayo
Ketchup
Strawberry Jelly
Special K Red Berries (ingredient for last weeks meal prep)
Hoison Sauce (ingredient for last weeks meal prep)
Garlic Chili Sauce (ingredient for last weeks meal prep)
Soy Sauce (ingredient for last weeks meal prep)
1 can pumpkin puree
Pure Maple Syrup (ingredient for last weeks meal prep)
Oyster Sauce
1 tsp Hondashi
Sesame Oil (ingredient for last weeks meal prep)
Breads
Onion Poppy seed Bun (ingredient for last weeks meal prep)
MultiGrain Whole Grain Bread (ingredient for last weeks meal prep)
White Corn Tortilla (ingredient for last weeks meal prep)
Wonton Wraps
Dry and Bulk Ingredients
Cajun Seasoning
Adobo Seasoning
1 serving popcorn (ingredient for last weeks meal prep)
Garlic Powder
Lemon Pepper
Tarragon
2 cups oatmeal
1 tbsp brown sugar
1 tbsp pumpkin pie seasoning
1/2 tbsp cardamom (optional)
2 tbsp sliced almonds
Chinese Yellow Noodles
1 cup dried shiitakes
Beverages
Coffee
Green Tea (hoji-cha, gun powder, stash peach ginger, yogi super antioxidant, and tetley)
Hazelnut Sugar Free Creamer
Oolong Tea
Chocolate Tea
Sugar Free Chocolate Creamer
Mango Black Tea
Sugar free vanilla caramel creamer
English breakfast tea
Frozen Food
frozen raspberries
Cheats
3 lollipops (1 dumdum lollipop 2 original gourmet)
2 peppermints
2 pieces of starburst
2 pieces of bubble gum (banana)
Italian soda with cream an whip cream (Dutch Bros 2 shots strawberry 1 shot cream de mint)
Asian Buffet(Seaweed Salad,Kalamari Salad, Sushi Roll Salmon 8 Pieces,Unagi Sushi 2 Pieces, Edamame, Pickled Daikon, Fried Crab Cheese Puffs 2, Pork Pot Stickers 4, Sichuan Style Stir-Fried Chinese Long Beans, Sweet Potato Tempura 2 pieces, Hot and Sour soup, Fried Banana, Canteloupe, Strawberry Jello, Chocolate Pudding, Candied Peanuts, plain sugar donut.)
McDonalds (Quarter pounder with cheese, medium fry, medium coke)
Mon
1 hr 35 min walking
35 min weight lifting
10 min belly dancing
30 min TRX
Tue
1 hr House Cleaning
30 min walking
5 min core exercises
Wed
1 hr water aerobics
45 min walking
30 min House Cleaning
Thur
3 hrs Walking
3 Hrs Weight lifting
30 min house cleaning
Fri
20 min Core Exercises
55 Min House Cleaning
20 Min Walking
Sat
1 hr and 30 Min Walking
35 Min weight lifting
10 Min Core Exercises
Sun
45 Min walking
1 hr 15 min water aerobics
Beginning of the week weight: 305 lbs. End of the week weight: 302 lbs.
My Height 5'9" My Frame Large
Be sure to adjust portion sizes to your own personal height and body frame.
In this video I show you how to sew darts into pants after you lose weight so you don't have to waste money buying new pants that you will just grow out of in a few months.
I lost 10 Lbs in 2 weeks from the beginning of January starting my new gym membership at Planet Fitness. So I decided to start a fitness vlog to show my eating and exercise habits.
Starting out the first day I have a healthy Asian breakfast with turnips and shiitake mushrooms sauteed with sesame oil and black bean and garlic chili sauce. 1 sauteed Chinese pork sausage link, 1 over easy fried egg and about 1 cup white rice.
Another recipe I have for several meals is a Spaghetti Squash Alfredo!
To make it you will need...
1 large spaghetti squash
1-2 tbsp vegetable oil
salt and pepper to taste
1/2 package bacon 1 lb brussel sprouts sliced 1 small onion diced
3 cloves garlic diced
1 stick butter
1/2 cup flour
1 quart Heavy Cream or Half and Half
1 cup Parmesan cheese grated
1 pint cherry tomatoes halved
Carefully cut spaghetti squash in half length wise and remove
seeds. brush with olive oil and sprinkle with salt and pepper. Roast in
oven 425 degrees Fahrenheit for about 1 hour or until squash is tender
and is easy flaked with a fork.
While the oven is cooking prepare the sauce by sauteing the bacon
until crisp in a large skillet and draining on a paper towel. remove
most of the grease from the pan and then add brussel sprouts and onions
and more salt. saute until tender and then add broken pieces of bacon
and 1/2 of garlic. saute for about 2-3 minutes then set aside.
Once squash has finished cooking flake off the flesh from the peel with a fork and set aside.
In a large sauce pan melt butter and add remaining garlic and then
add flour and mix into butter to create a rue. Add heavy cream and stir
over medium heart until sauce bubbles and begins to thicken. then stir
in cheese and brussel sprout bacon mixture.
once cheese is melted and sauce is well blended fold in spaghetti squash. Lastly add fresh cherry tomatoes.
And I also make some delicious vegetarian Bean and Cheese Taquitos!
To make them you will need...
roughly 30 tortillas 1 can re-fried beans
1 can black beans
1 cup shredded jack cheese
1 small red onion diced
olive oil
Heat tortillas over medium heat in olive oil until soft but not
crispy. Heat beans in a pan until warm and blended reduce to a low
simmer.
In a 9" x 13" pan roll up each tortilla full of a couple spoons
full of beans, a pinch of onions, and a pinch of shredded cheese.
Bake at 360 degrees Fahrenheit for 30 minutes. You can freeze and reheat them whenever.
To make the cheat day french toast you will need.
5 slices white bread 2 eggs 1 cup milk 1 tsp cinnamon 1 tsp cardamom powder 1 tbsp vanilla caramel coffee creamer 1 tsp vanilla extract 4 tbsp butter 1/4 cup maple syrup mix all ingredients in a bowl (except bread, butter, and syrup) dunk each side of each slice of bread in the bowl and then fry in melted butter. top with maple syrup and perhaps more butter.
Shopping List:
Fresh Produce
1 turnip
2 cups shiitake mushrooms
1 large Spaghetti Squash
2 lbs brussel sprouts
1 cup cherry tomatoes
2 small red onions
2 yellow onion
1 bulb garlic
2 large yellow potatoes
2 apples
3-4 inches of ginger root
1 bunch Cilantro
1 Avocado
1 Tomato
Fresh Meat and Dairy
4 slices deli ham
4 sticks of butter
1 cup shredded parmesan cheese
1 quart Heavy cream or Half and Half
1 package of bacon
1 cup shredded jack cheese
1 wheel of Queso Fresco
1 dozen eggs
about a dozen Chinese Pork Sausages
Milk
1 serving plain yogurt
Canned Food
Peanut Butter
Mayo
1 can of re-fried beans
1 can of whole pinto or black beans
Vegetable oil
1 bottle Adobo Seasoning
1 Bottle Ketchup
1 bottle Hoison sauce
1 can sardines in olive oil
1 can Pink Salmon
1 tsp vanilla extract
1 bottle maple syrup
Chinese Black Bean Sauce
Asian Garlic Chili Sauce
Sesame Oil
1 bottle soy sauce
Breads
Whole grain multigrain bread
30 corn tortillas
1 loaf white french bread
Onion Poppy Seed Rolls
Dry and Bulk Ingredients
1/2 cup Whole Wheat Pastry Flour
1 box Special K Red Berry Cereal
2 tbsp brown sugar
1 tbsp soy flour
3 cups white rice
1 tsp cinnamon
1 tsp cardamom
A box of Multigrain Crackers
1/2 cup dry popcorn or 1 bag of microwave popcorn
I didn't really celebrate christmas this year other than giving gifts but I did celebrate Kwanzaa for the first time ever and i had sooo much fun.
This was my Kwanzaa table and I feel over all most of the food was pretty healthy.
The first feast I had with family was African themed.
The main dish was Ethiopian chicken and lentils. The sides were Tunisian grilled zuchinni with yogurt and cilantro, South African yellow rice, and cabbage Africano. The desserts were pineapple and coconut cake pops.
Later I cooked a Afro-Puerto Rican feast and shared it with the neighbors.
The main dish was roast pork. The sides were beans, rice, spicy roasted yams and onions, pickled green banana salad, and avocado, cilantro and red onions. The desserts were papaya and grapes.
Then the final meal was good old fashioned American style soul food.
The main dish was chicken and waffles. The sides were butter beans, candied sweet dumpling squash, Cajun boiled corn, balsamic greens and onions, and cheese biscuits. The dessert was fried apples.
I am finishing up the last of all the left overs over the next few days.
I got a new gym membership at planet fitness hoping that will give me motivation to get back into the swing of things after the holiday season. I hope everyone else had a joyous holiday season and I look forward to Chinese new year as an excuse to clean my house and eat lots of yummy dumplings.
