In light of my new challenge (ie. increasing my calories) I figured that for this weeks WIAW I would show you how I am workin in those extra calories. Over the past few weeks I have
surprisingly actually been able to steadily increase my calories and not feel like the cat in the picture above. Another surprise? I have been feeling just as hungry for the most part. Perhaps my body had slowed my metabolism down to compensate for not getting enough fuel? When I think about it, that is a real possibility. I was not eating drastically low amounts during the day, just apparently not enough to properly re-fuel after my strenuous workouts + running around at work. So, in spite of my fears, things are going ok. I honestly believe that this change in going more smoothly due to me taking the time to properly space out these extra calories so that I never feel like I am over stuffing myself. I also made sure that my snacks were the first to get hit rather than my meals. In any case, that’s my lil update and now lets get on with the show! Don’t forget to check out all of the other partay peoples over at Jen’s site Peas and Crayons
My breakfasts have not changed drastically as they are already pretty calorie and carbohydrate dense (gym fuel!) but here are some I enjoyed this week:
Let’s stop right there ….This last one needs to be talked about. Why did it never occur to me to bake my questie pieces before putting them in my proats?!?!? Delicious! Thanks to a fellow friend on IG for this inspiration. I mean come on look at it!
Anyways, overall my proats got an additional lil bit of oats added to them but that was pretty much it. This brings them up just over 50g of carbs to fuel me through my morning sweat sessions. As for rest days, I have up’ed their carbs a wee bit as well with the addition of Gogi berries. Say yay for superfoods!
Excuse the mess but this is actually how I eat my oatmeal (after my pretty picture attempt). Everything is all mixed in (in this case the heated, melty strawberres and gogi berries) EXCEPT for my peanut butta ski hill which I take from occasionally to mmmmmm-ify my spoonfuls.
This beauty graced my plate on leg day...
Recipe to come for my Cookie Dough and Banana Baked Protein Oatmeal
For my lunches, the switch up involved my sweet taters…
I have switched back to using mostly regular sweet potatoes rather than all Japanese purple sweet taters as they are higher in carbs. The reason I switched in the first place was because the white ones have less sugar than our normal orange varieties BUT now that I needed an increase I started to wonder why I was worried about this… After all, they are being eaten shortly after my long gym sessions AND I don’t really eat that much natural sugar for the rest of the day anyways. I’m starting to realize those numbers are haunting me a lil bit.
For my rest days, lunch was my biggest challenge as this was the meal I had skimped the most in terms of carbs. Surprisingly, adding back those carbs I took out wasn’t as hard or as heavy as I expected. I don’t have many pictures due to most of my rest day lunches being at work, but here’s one from yesterday…
A homemade beef burger topped with 1/4 ounce of light goat cheese, sundried tomatoes, steamed mushrooms, pesto, mustard and tabasco. Soo good! Red meat is really something I should eat more of for the iron but I have grown to be more picky about my meats as of late. If buying red meat I really want it to be organic at least (free-range would be even better) which sometimes makes it tricky to eat it every week. Not to mention Fortino’s has had huge slabs of trout on sale for the past few weeks and those sing to me more than beef….I also have never in my life picked up a pack of ground beef as I always thought it was full of fat and just plain gross. This week though I happened to spot a pack of organic extra lean (6g of fat!) ground beef on sale and decided to snatch it up to make something nice for my rest day (ie. higher fat day). No regrets with the outcome of that purchase. 😀
Normally, due to being at work and having to stuff my face in secret, I have been making chicken and veggie wraps and quesadilla’s using Ezekiel Sprouted Grain Wraps for my lunches.
Dinna has been similar to lunch where I tend to have to replace some of my beloved kabocha with a higher carb alternative. In addition, due to the calories going being readjusted in all my macros (not just in my carbs), my fats have also increased and have generally been finding their way into my dinners. For example, for a date night with my boyfriend I made us up this lovely plate of noms:
Seared tuna steak with 3 seared scallops (OMG my fave!), roasted kabocha AND butternut squash (higher carb) and sauteed garlic broccoilini. This was soo yummy BUT I’m not a huge fan of the butternut squash so I might have to try another squash type and see how I like that one. Kabocha just cannot be beat!
So let’s recap real quick:
Breakfast….Carbs ^ slightly
Lunch…. Carbs ^
Dinner….Carbs ^ slightly, fats ^
All…protein has increased slightly
So now lets look at where my biggest changes have happened….my snacks. In particular my afternoon mugcake has gotten a lil make over for extra carbs and fat…
…through adding in coconut flour. So now, here’s my new recipe:
1 tbsp oats
1 tbsp coconut flour
3/4 scoop of chocolate whey (I use my Probiotic New Zealand Whey in Swiss Chocolate)
1 egg white (2 tbsp of liquid egg whites)
2 tsp Barleans Omega Swirl fish oils
2 tbsp unsweetened almond milk
2-4 tbsp of water (depends on your whey powder) to get a thick consistency that still moves a lil bit
cinnamon to taste
Microwave for about 1:30 or until just firm (don’t dry out! Top will still be a lil bit moist), plop onto a plate and nom away 🙂
Coconut flour does wonders for the texture and density as it makes baked goods more cakey. Despite these good qualities, it does has a reputation for being incredibly difficult to cook/bake with as it requires a lot of ‘moisturizers’ and gentle care to ensure that it stays moist and together. So far, I have found great success using it in pancakes and mugcakes.
My nightly snack has also taken a hit BUT in a very tasty way. This snack is now for the purposes of topping up any macros that I have failed to meet during the day. This mostly means adding more fat but some days (particularly restdays) it also means a lil carbs have to sneak in there too. So how do I do this?
By adding an extra 1/2 tbsp of peanut butta to my casein puddin and 1/4 of a Quest bar. Although I really enjoy this snack (how could I not?), it was tough for me at first (and remains to be) to have the quest bar too as not only do I have this deep fear of carbs at night but I also feel like I’m not eating clean because there is a lot of peanut butta there + a delicious melty questie. I know, I know I shouldn’t feel any guilt but I can’t help but think that my macro increase should not be with tasty things because extra tasty things must mean that I will ultimately get fat. Please excuse the negativity and fear-talk but these are deeply rooted in my brain and will take a lil bit to work their way out. Give me some time.
So that just about sums it all up. Feel free to comment because although I made it sound like this was all easy peasy, it is still a struggle for me and all the extra support would be sooo appreciated! 😀
Do you struggle with any food related fears?
Every tried using coconut flour? Were you successful?
Happy Hump Day!
Perseverance. It’s always darkenss before the storm.