Fit Vlog September 2nd

I had an amazing week this week i put in the extra effort to eat healthy and my 1 year progress photos will amaze you!

Pulled Pork Mac N Cheese Recipe

check out last weeks blog for shrimp salad recipe

Cookie Recipe

Cheddar Bacon Chicken Breast Recipe

Wedge Salad Recipe  

Ingredients
1 large head iceberg lettuce
2 pieces bacon
1 tomato
3 tbsp blue cheese crumbles
ranch dressing
1 green onion

Cut the lettuce in half then cut each half into quarters. take one of the wedges and drizzle with ranch dressing. sprinkle on bacon bits, blue cheese, tomato and green onion. eat with a knife and fork.

Imitation Crab Salad

Ingredients
1 head iceberg lettuce
1 head romaine lettuce
1 bunch cilantro
4 oz surimi(imitation crab)
1 tomato
1 tsp chia seeds
Thousand Island Dressing

Wash veggies in cold salt water. Chop half head of iceberg lettuce for salad (cut other half into wedges and save for wedge salad next week) chop romaine into pieces, cut off leaves to cilantro and remove steams. toss all greens in a bowl and keep in a large salad or tupperware container to stay fresh through out the week.

Take a large handful of greens and toss them in a bowl with surimi. chia seeds, diced tomato, and 2 tbsp thousand island dressing.

Garlic Goat Cheese Mashed Potato Recipe

Ingredients
6 potatoes
1 block garlic herb goat cheese
1 stick butter
4 cloves garlic
4 tbsp chopped parsley
1 cup milk

Rib Eye Steak Recipe to try.



peel and boil cubed potatoes until tender. drain and ad to a bowl with butter, garlic, parsley, and cheese. mash with a potato masher and then add milk salt to taste.

Roasted Butter Nut Squash

Ingredients 
butternut squash
edamame
cranberries
olive oil
salt
pepper

cut and peel squash into cubes. toss in a bowl with remaining ingredients and spread on a baking sheet. roast at 350 degrees Fahrenheit until the squash is tender and pierces easily with a fork,


follow me on lose it to keep track of my progress

Shopping List:

Fresh Produce 
1 bulb garlic(ingredient for last weeks meal prep)
1 yellow onion(ingredient for last weeks meal prep)
10 medium tomatoes
1 bunch of grapes(ingredient for last weeks meal prep)
6 large potatoes
2 heads iceburg lettuce
1 head romaine lettuce(ingredient for last weeks meal prep)
1 bunch cilantro(ingredient for last weeks meal prep)
2 avocados(ingredient for last weeks meal prep)
1 bunch parsley
1 bunch green onions
1 large jicama
1 butternut squash
4 mushrooms

Fresh Meat and Dairy
1 box butter(ingredient for last weeks meal prep)
1 gallon of milk
1 lb Salad Shrimp(ingredient for last weeks meal prep)
1 dozen eggs(ingredient for last weeks meal prep)
1 block sharp cheddar(ingredient for last weeks meal prep)
1 block colby jack(ingredient for last weeks meal prep)
1 block pepper jack(ingredient for last weeks meal prep)
1 block cream cheese(ingredient for last weeks meal prep)
1 chicken breast
1 pack bacon
2 blue cheese wedges
8 oz surimi
1 rib eye steak
1 block garlic herb goat cheese


Box and Canned Food
nonstick spray(ingredient for last weeks meal prep)
olive oil(ingredient for last weeks meal prep)
Mayonnaise(ingredient for last weeks meal prep)
1 can pulled pork(ingredient for last weeks meal prep)
vanilla extract(ingredient for last weeks meal prep)
thousand island dressing(ingredient for last weeks meal prep)
ranch dressing
dijon mustard
1 can of beans

Breads 
Whole Grain Oat and Nut Bread(ingredient for last weeks meal prep)
Cinnamon Raisin Bagels

Dry and Bulk Ingredients
pepper(ingredient for last weeks meal prep)
sugar(ingredient for last weeks meal prep)
lemon pepper(ingredient for last weeks meal prep)
1 cup pistachios in shell
flour(ingredient for last weeks meal prep)
whole wheat flour(ingredient for last weeks meal prep)
dried cranberries(ingredient for last weeks meal prep)
white chocolate chips(ingredient for last weeks meal prep)
brown sugar (ingredient for last weeks meal prep)
walnuts(ingredient for last weeks meal prep)
baking soda(ingredient for last weeks meal prep)
garlic powder(ingredient for last weeks meal prep)
5 cups macaroni(ingredient for last weeks meal prep)
2 tbsp chia seeds
cinnamon


Beverages
English Breakfast Tea
creamer
earl grey tea
green tea
1 rockstar energy drink zero
3 bubly (2 lime 1 cranberry)



Frozen Food
edamame

Cheats
3 white chocolate cranberry walnut cookies
3 slices candied pineapple

Dine Out
Taco Bell(Triple Double Crunchwrap Box, with chips and guac and a medium baja blast)
Pita Pit(Black Bean Garden Burger, Whole wheat pita, avocado, hummus, grilled peppers, onions, mushrooms and pepperoncinis. tomatoes, carrots, olives, roasted bell peppers, iceberg and romaine lettuce. pesto and tatzki sauce. garlic and romano powder)
Muchos Gracias(Beef Taquitos, Shrimp Burrito, Carrots and Jalapenos, Medium Fruit Punch)


Mon
none

Tue
15 min yoga
30 min weightlifting
1 hr 30 min walking

Wed
1 hr walking
2 hr weight lifting
15 stair treadmill
15 min yoga

Thur
1 hr walking

Fri
none

Sat
5 hr walking
15 min yoga

Sun
1 hr house cleaning
30 min stair climbing
3 hrs weight lifting

Beginning of the week weight: 299 lbs.
End of the week weight: 297 lbs.
Beginning of the week Body Fat%: 55%
End of the Week Body Fat%: 54%
Weekly Caloric Deficit for last week: 4,921 Calories
Weekly Caloric Deficit for this week:  9,097 Calories
My Height 5'9"
My Frame Large

Be sure to adjust portion sizes to your own personal height and body frame.

Fit Vlog August 26th

It's that time again but I still felt like I did pretty good. I lowered my calories again and have been working out every day and trying to get into a routine.

Chicken and Pasta Salad

Mac N Cheese

White Chocolate Cranberry Walnut Cookies 

Shrimp Salad

 Ingredients:
1 head iceberg lettuce
1 head romaine lettuce
1 bunch cilantro
1 lb shrimp
2 avocados
4 tomatoes
Thousand Island Dressing

Wash veggies in cold salt water. Chop half head of iceberg lettuce for salad (cut other half into wedges and save for wedge salad next week) chop romaine into pieces, cut off leaves to cilantro and remove steams. toss all greens in a bowl and keep in a large salad or tupperware container to stay fresh through out the week.

Divide shrimp into 4 portions and freeze the portions you will not use.

For each serving of salad mix a couple handfuls of greens with 1 portion shrimp, 1 diced tomato, 1/2 an avocado cubed and 2 tbsp salad dressing.

Yeild 4 salads

480 calories per serving

Here is the beginners yoga workout.

Follow my progress on Lose It

Shopping List:

Fresh Produce 
1 bulb garlic
9 medium tomatoes
1 cup fresh cherries
2 large yellow onion
1 bunch of grapes
1 large potato
1 eggplant
1 pluot
1 bunch greens (i used sweet potato from the garden)
1 sweet onion
1 orange
1 head iceburg lettuce
1 head romaine lettuce
1 bunch cilantro
2 avocados
1 large jicama

Fresh Meat and Dairy
1 box butter(ingredient for last weeks meal prep)
1/2 gallon of milk
1 lb Salad Shrimp
1 dozen eggs
Orange Juice(ingredient for last weeks meal prep)
1 pack chicken thighs
1 block sharp cheddar
1 block colby jack
1 block pepper jack
1 block cream cheese
2 searvings plain greek yogurt

Box and Canned Food
nonstick spray(ingredient for last weeks meal prep)
olive oil(ingredient for last weeks meal prep)
Mayonnaise(ingredient for last weeks meal prep)
Honey(ingredient for last weeks meal prep)
Mango Pickle
BBQ Sauce
Vinaigrette
1 can green beans
1 can garbanzo beans
1 can olives
1 can pulled pork
Worcestershire sauce
Date Molasses
vanilla extract
thousand island dressing

Breads 
Whole Grain Oat and Nut Bread
1 plain bagel

Dry and Bulk Ingredients
pepper(ingredient for last weeks meal prep)
sugar(ingredient for last weeks meal prep)
lemon pepper(ingredient for last weeks meal prep)
1 cup pistachios in shell
flour
whole wheat flour
dried cranberries
white chocolate chips
brown sugar
walnuts
baking soda
garlic powder
basil
chicken rub
5 cups macaroni
1 bag low fat popcorn
nutritional yeast

Beverages
salted caramel black tea
Vanilla Spice Energy Tea
Black Tea
2 packets splenda
creamer
earl grey tea
bengal spice tea
1 rockstar energy drink



Frozen Food
none

Cheats
Coconut Crackers 14 pieces
Baskin Robins(2 scoops pralines and cream on chocolate waffle cone)

Dine Out
Pizza Pub(4 slices vegetable pizza, 1 slice meat pizza, about 15 pieces of spuds, 1 serving ranch dressing, 2 servings diet dr pepper.)
The Hospital(steak and bacon torta, blue corn chips, chocolate mousse, diet vanilla dr pepper, raspberry yogurt parfait.)
Local Market(1 sausage on a stick, 1/2 corn dog, 1/2 lb battered jojos, 1 serving ranch.)
Mcdonalds(Crispy Chicken Bacon salad with ranch dressing, 6 piece chicken nugget with sweet n sour sauce.)

Mon
15 min Jump Rope
10 min Yoga
20 min Walking
10 minutes bicycling
5 min push ups

Tue
15 min walking
5 min jump rope
1 hr house cleaning
15 min dancing
15 min yoga

Wed
15 min walking
15 min weight lifting
5 min jump rope
3 min bicycling
10 min yoga

Thur
1 hr digging the garden

Fri
1 hr 45 min walking
15 min yoga
30 min weight lifting

Sat
1 hr walking
5 min yoga
20 min basket ball
30 min weight lifting
3 hrs house cleaning

Sun
15 min yoga
1 hr walking
30 min weight lifting

Beginning of the week weight: 296 lbs.
End of the week weight: 299 lbs.
Beginning of the week Body Fat%: 55%
End of the Week Body Fat%: 55%
Weekly Caloric Deficit for last week: 12,149 Calories
Weekly Caloric Deficit for this week:  4,921 Calories
My Height 5'9"
My Frame Large

Be sure to adjust portion sizes to your own personal height and body frame.

Note: I am ovulating this week somy cravings are more intense right now, but I tried to keep it healthier by making healthier substitutes like whole wheat flour and pasta and eating more fruit when I had sweet cravings.