What you will need:
125ml (half a small carton) of egg whites
Splenda or Sugar Twin Brown sugar substitute (1tsp)
3 pieces of Bodywise whole wheat bread
3tbls S E.D. Smith sugar free syrup
1/2 banana (optional)
1/2 scoop vanilla low carb whey protein powder (optional)
1 tblsp peanut butter - melted (optional)
How to cook it:
Slightly toast bread
Spray pan with Pam cooking spray
Pour egg whites into a bowl and mix in brown sugar substitute, and vanilla protein powder (optional)
Dip bread into eggwhite mixture, and lay in pan (med heat)
Brown each side of bread until it is no longer soggy
Place your french toast on a plate
Melt peanut butter in microwave (optional)
Slice 1/2 banana over toast (optional)
Drizzle melted peanut butter over french toast and banana
Drizzle E.D. Smith syrop over your breakfast and enjoy!
HEALTHY TIP: Put your syrup to the side. If you use it as a dip you’ll use less.
Brian |
Recipes |
After I figured out how many calories a slice of pizza had and Sandra chastised me over it, I have been left demoralized. My family loves pizza and my diet hasn’t stopped them from eating it… in front of me. So, I figured out how to make a decent pizza for lunch that wasn’t too high in the calorie department. Here’s how I did it:
For two slices:
2 slices of Light Rye Bread ~ 120 Calories
President’s Choice Extra Chunky Salsa ~ 10 Calories
2 Slices Piller’s Better Than Bacon Slices ~ 40 Calories
1 Slice Ham (Thin) ~ 30 Calories
1 Slice Light Provolone Cheese ~ 60 Calories
Total Calories - 300
Total Fat - Under 6 Grams
Toast the bread and then spread your salsa and then add your toppings. Place in oven or microwave to melt cheese.
300 Calories may seem like a lot but when one slice of delivery pizza contains in excess of 400-500 calories and over 11 grams of fat (Google it 
), this is definitely the healthier way to satisfy that craving. You can also further reduce the calories by using a lighter bread, like Weight Watchers (which saves you another 20 calories) and substituting the Provolone Cheese (which is my indulgence), with a lighter mozzarella (Kraft makes a fat free Mozzarella).
Brian |
Blog Entry, Recipes |
Have you ever seen on of those 6PM news stories on CNN or your local station where they talk about the growing risks of obesity in NorthAmerica? And as the expert is being interviewed, they cut to a blurry, slow-motion scene of large people walking down a city street, while they zoom in on their butts and stomach. I think I recognized myself in one of those! I think I should write CTV news and ask for my paycheck! Anywhoo, here is a story that was just published this morning. Again, on the front page of Yahoo.ca, there was a picture of some more anonymous large people which I guess helps ‘illustrate’ the point being made in the article. My question though is: In TV news, why set the video to blurry and slow-motion. Us large people don’t need help with that.
Brian |
Blog Entry |
I’m waiting for Sandra to be less busy so she can help me with some recipes and workout tips. In the mean time, I just wanted to thank everyone for all the support thus far. I haven’t gone to the gym as much as I should be. I knew this would happen once I started paying
I seem to plateau more often now. That is expected. The first 50 pounds were so easy to lose. Now, as my weight decreases, so do the amount of calories I need. So, with a little bit of unnecessary paranoia I cheated on Thursday to get the furnace in my body burning again. I guess, as it was explained to me, your body begins to think that you are starving when you dramatically reduce your caloric intake. It then begins to store fat just in case. When you ’shock’ your system by eating something high in calories, you body kicks up your metabolism because it believes better and fatter times are ahead. I ate fried chicken. And potatoes. Then a piece of cake. Ok, two pieces of cake. And some Italian cookies (I was at a little get together). But, within two days, I had lost two pounds. YES! I am one of those get-on-the-scale-everyday kind of dieters. No matter what anyone says, I will continue to do that. I had many false diet starts and the reason for it was I grew frustrated because I didn’t see results in the first few weeks. I am a child of the 80’s and 90’s with a shortened attention span. I need to visually see results and quick. This time the diet stuck because I got on the scale and while my clothes and belly and face looked and fit the same to me, the scale did not like. From ERROR to 318 to 309 to 298 (that was a big one for me), etc, etc down to 256.
If you want to see how many calories your height, weight and activity level allow for, check this calculator out from the Mayo Clinic. Ironic name, if you think about it:
Brian |
Blog Entry |
I finally committed myself to a gym and a year’s membership. There’s no going back now unless I feel like wasting $400. Just so you guys know, I work out exclusively at Total Fitness in Kingsville. I can’t really pinpoint why I chose them over others as I am new to all of this and don’t really know what to look for but somehow, Total Fitness just fit. So, if you spot me there, by all means come and say hello and maybe spot me a rep or two. I’ll be the one with the fire engine red hair and dressed like a Sopranos character on leisure day (Track Suit, White Shoes, Portly).
Well, after working out my abs, my back, my shoulders and my legs, I ached all over this week. The abdominal pain was deep in there - it felt like my organs hurt but at least I knew I had some muscle under all that flab. I am looking forward to Monday’s weigh in as I know I should be down a couple of pounds. The pain is finally subsiding but, to be honest, I haven’t been to the gym in the last four days. Hopefully I can get back on track Monday.
Brian |
Blog Entry |
I was at the arena today waiting for a hockey game to start. I had my typical breakfast of Oatmeal and a sensible lunch. I made a turkey sandwich and made some egg drop soup with just the egg whites in a bouillon base. But, after a few hours, I found myself getting hungry. I was no where near an area with sensible food and I didn’t want to wait 2 hours so I grabbed a hot dog with no condiments. I felt bad about the bun, but through the course of the day it probably didn’t count for much. For dinner, when I got home, I had a spring mix salad with Thai Sesame dressing and added some grilled shrimp. Yum!
Brian |
Blog Entry |
I had to hold the railing to get down the stairs. I have never had the Jell-O legs before - its quite the experience. My body says no to exercise today, but my will is strong right now (until Sandra breaks me down) so I’m going back tonight. Not sure what I’ll be able to do. Now I am trying to eat my oatmeal and get to work on time. That, in itself, would be a victory.
Brian |
Blog Entry |
Breakfast:
More of Sandra’s fantastic Oatmeal. Had a glass of water with it. I actually like this stuff. You can’t taste the cottage cheese. Honestly!
Lunch:
I had a roast beef sandwich on toasted Hollywood bread. The bread is thinner but its only 80 calories for two slices and I don’t need it thick. As lock as it holds meat, it passes my requirements for bread. Toasting makes it taste good, otherwise, I wouldn’t touch it. I also had a Lipton Cup A Soup, a mixed green salad with Newman’s Low Fat Sesame Thai dressing (35 Calories for 2 TBLS) and a couple of pickles.
Dinner:
I love M&M Meat Shops Spicy Breaded Chicken Breasts. The breading had me apprehensive but it was only 300 Calories, 9 Grams of Fat and 14 Grams of Carbs. With another mixed green salad and a tall glass of water, it was a good meal.
Excercise:
I went to the gym today and we added a new person to the group - Crystal Haifa. We worked on legs, butt and obliques. I must say that I had Jell-o legs walking out of the place. I know I am going to be sore tomorrow. My boss asked if I could come in a little early. What would he say if I showed up a little late?
I even tried the balance board thingy and Sandra threw medicine balls at me. I must say I kept up very well - not losing my balance once. Then Eadie threw one and whipped it at my face, so I fell. I can always trust Eadie to ‘push me to the limit’ both in a professional sense when I do work for her company, and it a personal sense as well. Thanks Eadie!
A couple of people asked where I work out. I chose Total Fitness in Kingsville.
Brian |
Blog Entry |
Breakfast:
I had Sandra's famous Oatmeal this morning. I have it almost every morning. The recipe will be posted this week. It's basically your typical oatmeal but with added 1% cottage cheese and non-fat vanilla yogurt with a tablespoon of E.D. Smith Natural Syrup and half a banana for flavour. It fills me for at least 4 hours and has me firing on all cylinders.
Lunch:
I went to my new favourite sushi house, Koi, in Kingsville, Ontario today with a friend. I am quite a fan of the raw fish. It tastes great, and - as far as take out goes - is one of the healthier choices I make. I have been warned, however, that the sodium (salt) in the soy sauce and fish is something to consume in moderation (not to mention the mercury). My brother warns me of water retention if I eat too much. He's a Doctor, so whatever he says is pretty much gospel to me. I indulged on the rice a little too much, but it was about the size of my fist. I remember my dad's dietician recommending a serving of starches or rice to not exceed the size of one's clenched hand.
Dinner:
I had dinner at a friend's house - she's 'on the program' as well. Her sister Sandra, is my exercise coach and meal planner, so I find it easy to eat healthy there. We had grilled filet of sole with some grilled shrimp and steamed veggies. Eadie had made a nice base from light cream cheese and pesto. High in calories when consumed at will, but in moderation, added a lot flavour to what is usually a bland fish.
Tomorrow: Call Chrystal and convince her to come to the gym with me.
Brian |
Blog Entry |
