KOPIK Crackers!
Believe it! We are starting our 4th week of Cracking the Fat Loss Code and it is now the time when we all need to step up and lift each other up!
The fever of the first weeks got us connected and talking the talk, but now that we are rolling into the midweeks.... more vocal support is required!
I dont want Crackers to feel that they are plugging along on their own... lets publish recipes and share ideas to keep the weeks moving along... remember we need to support one another. Don't sweat it if you have slipped and had something you shouldn't have. We all do sometimes.... as long as you have put it behind you and carried on with the plan, that is what matters. We are human and food is one of those pleasures in life.... if it is just a tiny slip-up, enjoy the special treat and then move on.... to just quit and give up shouldn't be an option or choice!
So how many of us have started a "move your body" program?? In other words, exercising in some fashion by moving our bodies in a concerted effort to put rigorous stress on our systems to build muscle and/or burn calories?? Now is the time, if you haven't already! The nutritional manipulation will only do so much but to achieve total wellness, we must combine it with heart strengthening and muscle challenging exercise.
We have 10 treadmills at Collier Field House alone along with Eliptical Trainers, Stationary Bikes, Indoor Cycles, Stairclimbers and Rowing Machines. Lace up and go for a walk now that the days are getting sunnier. Walk the COEX Mall, take a swim at indoor pool #3 or purchase a membership to The Point.
As we must all remember, we are doing this together and we need to vocally support one another.... so be VOCAL this week... my challenge to you all~ check the blog and comment at least three times during this week. Lets see if we can all contribute to our success!!
~TT
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21 comments:
Here's a favorite of mine for when I want something crunchy and sweet in the shape of a cookie:-)
Try it and tell me what you think...
Protein Nugget Drop Cookies
Tracey Briggs~Yongsan Korea 2008
4 scoops Designer Whey Vanilla protein powder (low carb)
1/2 -1 tsp creamy peanut butter
sprinkle SFFF chocolate Jell-O, to your taste
drizzle water & stir, drizzle water & stir
until consistency is caramel-like & sticky.
Stir in 2-3 scoops of cereal medley of Optimum Power w/ Blueberry Flax, Post Trail Crunch Mix, and Grapenuts.
Add a handful of nuts and/or raisins
OR put 1 whole, raw almond on top
of each nugget.
drop by spoonful onto wax paper, let set for 3-5 minutes & enjoy!
Good morning my fellow Crackers!
I am in the lobby of Ft Eustis guesthouse right now and just wanted to see how my friends are doing. I can't believe we have been doing this for almost 4 weeks already! We will have a new recruit on board on monday, my friend Sheila who was going to start with us on the 12th...well, after seeing Aundrea and I and hearing the results of the plan, she is convinced! So my friends, when Sheila pops on here please say hey and give her lots of support. She will be so excited!
I am doing well on the plan and did have a splurge moment yesterday, got a tcby ff/sf froz yogurt and SAT and RELISHED it SLOWLY....... no guilt, just pure unadulterated BLISS. This my frineds is a plan
FOR LIFE.
Hugs to all!
TRacy,
My arms were a little sore this morning but definitely not as bad as I had thought they would be! Thanks.
Lisa
Back from my visit with my husband :)! I had to bring out some spring clothes to take with me...all loose :)! His words when he saw me,"WOW"... He noticed the the physical change that is taking place as well as the mental attitude shift. He commented on how much energy I had and I happy I seemed. It is that , "Cracker"-high :)
When went to a formal dinner and I saw people I haven't seen in 20 years. Now, I know I am not even close to where I want to be, but it felt great to walk into a room and feel confident.
Sticking with the plan presented some challenges. I went to the 7 day store right away and stocked the fridge. Harder eating my 5 mini meals when we were onthe go so much.
Tomorrow is back to reality. More hard work to do.
Karen, I am sitting here beaming with your writing about hubby's reaction. You are awesome!!! Good for you on keeping with the plan while away..I had a challenge yesterday at Golden Corral, BUT I got a variety of "plan" foods and once again ate really slow. I think for me part of it is eating slowly and mindfully!
The grandbaby is absolutely incredible and I am prepared to cry today when I leave her :(
I am looking forward to coming home and getting into some serious working out and strength training so I can get me a hot bod!!!!
Please, everyone else chime in today......
I when yesterday to the commisary and the vanilla protein powder is gone :(. Who bougth all it?? Ladies we need to share here ok. Just Kidding!!
Karen I love read you word you rock girl and that for sure!
Today I back to run Saturday I feel soo good after one week out because my couhg but I'm fell much better and keep follow my program. Today I run again but this time was hard and I don't know why, but is ok, some days are better than other. When I finish my run I did my upper body complete serie. I feel great and it like Karen says I fell more confident with myself for do anything. This Friday is the Engineer Ball any body is going?? Let me know I would love to go with some friend.
I have a question any body know a good recipe for a Cake or Pie than we can use to celebrate my Husband Birthday tomorrow? Thanks. And go Crackers.
Viviana,
I just brought the big protien powder jug last week. I will happy split it in half..half for you ..half for me! Let me know where I can meet up with you to drop it off. Us crackers have to stick together!
Thanks for the kind words, Donna! You are setting a great example for that grandbaby...a healthy, happy, active Grandmother..who I would never believe was a grandmother! You rock...see you at the gym soon. Save travels back to Korea!
Karen:
Yesterday right after the commisary I went to the four Season and I got another brand just to have some. But thank you very much for the offer :). Have a good night.
Gals,
What tremendously inspiring chatter!
You are all making your wellness a part of your daily activities... it is so wonderful to know that you are feeling the differences both physically and mentally!
Welcome to Sheila! a new member of our merry bunch:-)
Viv and Lisa, I saw you running the other day~ Karen, I see you every morning at 5am~ Kristi, I saw you lifting the other day... and all to the other ladies "moving it"... You are awesome girlfriends!
Always ~ TT
PS: the library is closed this Friday for inventory... so our alternate meeting place is my house at 11:45am. 7074-B Vaughn Ave... go past Collier heading toward Gate 19. At the 4-way intersection, go Left and I am halfway down Vaughn heading toward the entrance to the 121 Hospital. Since parking is non-existent in front of my house, please park by the small outdoor track and walk to my house... or park at the Commissary and consider it your cardio for the day! ;-P
Tracey,
I had to think about the, "Park at the Commissary" for a minute... Park on the other end of the base and walk! :)
See you at the gym!
Karen
Lisa~ You are more than welcome,
but I am rather sorry to hear that your "limbs" were not sore enough after our workout together... I must be slacking:-) Seriously.... you were benching 55 pounds with smooth control~ you are strong lady and if you are not terribly sore, start reassessing your exertion levels and push to your personal 8/9 RPE.
I hope you know you are making me smile!!
~TT
Hello fellow crackers. I ended up going away for the weekend and did pretty good until the SuperBowl party. I admit I had some red wine, a piece of bread and a small bite of choc cake. I also had some of the chicken out of the jambalaya and a spinach dish (that I later found out had a bit of butter)...so...I figure I set myself back some, but I went low carb the next day and I am moving on. I think I was to the point where I needed to stray a little just for my tastebuds' sake.
I will gladly contribute a tomato soup recipe that I have made. It is from the Eat Clean Diet cookbook. One serving is 11g carb, 2g protein and 3g fat. It is Tomato and Roasted Garlic Soup:
1 head garlic
1 tsp extra virgin olive oil, divided
salt and pepper
1 cup chopped onion
1 cup chopped celery
8 cups stewed tomatoes, including juice
1 bay leaf
2 tsp dried oregano
2 tsp dried basil
water
Preheat oven to 400. Remove loose papery skins from garlic, leaving head intact. Cut 1/2 inch off top of garlic. Drizzle with olive oil. Sprinkle with salt and pepper. Bake on center rack for 40 min or until garlic has softened. Remove from oven and place on plate to cool.
In large saucepan heat 1/2 tsp olive oil. Add onion and celery and cook til softened, about 5 min. Stir in tomatoes and juice, one cup water and all seasonings. Bring to a boil. Reduce heat. Squeeze the garlic paste out of the garlic and add to soup. Simmer for 30 min. Puree with hand blender until mostly smooth.
I cut this recipe in half. I also burned the garlic the first time around so be careful. It works better if you are roasting several heads of garlic at one time.
The other recipes that I use quite often from our book are the power pancake and chicken wasabi(really good).
I subscribe to Clean Eating magazine and use recipes out of there as well. I am trying a ground turkey/zucchini lasagna tonight and will let you know how it is. There is a also a great pesto halibut baked in parchment paper if someone wants the recipe.
Let's keep on chugging in week 4. I keep losing a little weight and inches at a time so that is a good thing. We need to hang in there - I just looked at weeks 7 and 8 and they are something to look forward to!
Laurie
Laurie, that soup looks awesome! Thanks for sharing!
I keep pluggin along, but I noticed the scale is moving very slowly...I feel it in my clothes..just not seeing the #'s move much. THis would be the point in any other plan that I would be tempted to call it quits...even though I have seen results. Going to slug through as best I can :!
Happy Hump Day Crackers!
Laurie,
The recipe looks great!
I am glad you had a few tastebud splurges and more so that you are putting it behind you and moving forward...that is the way to do it!
Karen... you have the right mindset~ just keep going and let your body take all the time it needs to change for the better.
Thanks for the lower body session today!!
TT
Hello Cracker Friends!
My parents were in town from the 23rd til yesterday and I did not stay on the plan, BUT, I dint eat so much that I gorged or anything, just too many carbs. I stayed at the weight and did get a couple of workouts in. Today, I worked out and ate way too little, but am ready to get back on the plan. I need a couple of low carb days and will be fine. I am going to continue working out and watching my carbs.
Vivi- I am going to the ball nd look forward to seeing you there!!! We will just have to enjoy our small servings and not feel guilty.
I found that I did eat carbs while my parents were here but managed small portions and I think that was key. I even indulged in fruit and didnt gain.....I honestly feel that we are gaining knowledge in how to eat well and make good choices in what we eat. I know we are all making better choices and exercising and that in itself is awesome!!! It is good to be back...
morning cracker friends!
yup, it is 3 am and I am up. Had a good 6 hr of sleep but am now ready to start the day way too early.
For some reason I am in a funk and feeling very out of touch. Need a face to face cracker fix and hoping that will help.
see some of you later today!
To Miss Donna and the rest of the Crackers....
My house 7074-B South Post, Friday Feb 6th at 11:45am~~ Bring your funk, your fun or anything you have to share... we will whip you into a different frame of thinking if that is what you require plus we will reinforce the fact that we are all incredible women ...
See ya in a few hours!
Trace
this cracker cannot WAIT to be with her friends....!!!
OK - so how did the meeting go? Any words of great encouragement to share? I think my week 4 has been my poorest as far as eating. I seem to be really hungry and am very tempted by food I am not yet supposed to eat. Mywork outs are going great but I seem ravenous at times. I know I need to buckle down for weeks 5 and 6 as there are more "C" days (or at least they are in a row) so I will take any pumping up that anyone has to give. Thanks.
Laurie-
I am right there with you. I am more hungry now. I also am craving things..beef and sweets..go figure. I am hitting the gym and I have been following the plan faithfully...it just seems harder.
How about other crackers?
Karen and Laurie!
I ask the question, "Why do you think that you are more hungry all of a sudden??" What could have changed? Does our basil metabolic rate change when we start to fuel with 6 smaller meals a day and combine this with a solid workout plan? Can we rev the system up with just the correct amount of carbs to help us run efficiently but not bog things up with a spillover of garbage carbs and fats?
You are seeing the process that I have described as "turning the corner". Your metabolism is now moving along at a high rate of speed and burning more efficiently the quality foods you are putting in. Now your job it to listen and respond by putting in a bit more protein to keep you from being hungry. You should begin to realize that your body, as a chemical experiment, is moving on to the next chapter in the Chem Text. Keep you portion size correct so you can get 2.5 to 3.5 hours between micro-meals and as you pick up metabolic speed keep listening to your body and what it needs to function as cleanly as possible...
You are 2 of the 61 ladies Cracking the Code... has anyone else hit this point in their program yet? Mind you, it is a different time-line for everyone but if you are feeling much like Laurie and Karen~ let's hear from you...
If you aren't there yet...be on the lookout because you have been given a heads up that it is coming:-)
Always,
Tracey
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