The 8 Week Challenge may be over, but when you set a new goal, you need to keep going! I missed fruit on the challenge so I treated myself to this delicious Acai Bowl. The new goal is to make my ‘After’ photo my ‘Before’ photo! This may take a little while considering I am going to the U.S for a fairly long holiday soon. But that’s Ok.
Your speed doesn’t matter : forward is forward!
Results are in! After 42 sessions at F45 and 8 weeks of mindful meal planning: - 5.5kg
Skeletal muscle mass stayed exactly the same (this is a win for me considering I normally lose muscle when I drop kgs)
- 4.3% body fat
- 25cm from whole body
- 4 Visceral Fat level
- + 6 points InBody total score
Overall happy with my results, especially with the InBody score as it’s the highest it has ever been!
Delicious breakfast of warm porridge with berries, nuts and seeds. I learned today that brown sugar is a better option than pure maple syrup. 1 tsp of brown sugar is 17 cals, while 1 tsp of maple syrup has 52 🙃
Last night’s hemp seed corn fritters were a cinch for substituting the eggs- I simply boiled and mashed a sweet potato and used it to bind everything together!
Had to have them tonight as I was out of town last night with no access to cooking appliances, and no way was I having them cold! I also added a buttload of nutritional yeast after the photo was taken. I mean, it was drowning in it.
1/2 medium sweet potato
1 zucchini grated
1 tbsp. hemp seeds
1/4 cup flaxseed meal
1 shallot, chopped
1/3 cup frozen corn, thawed
1 garlic clove, crushed
1 tsp. mixed Italian herbs
1 tsp. olive oil
2 cups mixed lettuce leaves
Nutritional yeast flakes
Boil the sweet potato (in small cubes) around 10-15 mins. Mash and set aside.
Heat 1 tsp. of olive oil in non-stick fry pan over medium temperature and saute the shallots and corn with garlic for a few minutes. Once cooked transfer to a bowl
To remove the moisture from the zucchini, place the zucchini in a sieve and a bowl underneath to catch the liquid. Using the back of a fork, press down on the zucchini to remove the moisture. Once the moisture has been removed from the zucchini, mix it with the corn and shallots.
Add the flaxseed meal, hemp seeds and Italian herbs to the bowl. Season with Himalayan salt and pepper. Stir well. Add potato mash and mix thoroughly.
Using the same fry pan, heat one teaspoon of olive oil over medium temperature. Using a 1/2 (measuring) cup, scoop the mixture into the pan, allowing room for the mixture to spread. Cook for 2 minutes or until golden brown underneath and flip over. Continue cooking for a further 1-2 minutes. Transfer the fritter to a plate. Repeat this process until all the mixture has been used (should make 4 large fritters)
Add the mixed lettuce leaves to a plate and place the hemp seed and corn fritters on top.
Serve with nutritional yeast flakes.
I can hardly believe we are into the 8th week of the #f45challenge ! One thing I have learned is, once you need to deviate a little from the plan (as a vegan certainly would), it can generate the mindset of being able to deviate a LOT. @f45_training really need to sort it out and get us a vegan meal plan! I’m a sucker for stringency in a regimen and if there was a plan I could absolutely follow to the letter, I think I would have had more success so far. That’s not to say I am unhappy with my efforts! It’s just something I have observed.
As with each week, I’m giving this final week everything I’ve got!
Life can be so much better than mushroom and ricotta salad. Hence, today’s lunch was mushrooms, kale, capsicum, shallots, snow peas, thai marinated tofu chunks, and a few leaves of baby bok choy. I use onion and garlic powder in most of my dishes for added flavour. This was one of my favourite dishes so far. At the moment I can’t get enough of organic lacinato kale!
I can’t believe there is only one week left of the challenge. This time next week I will have my scan results! Today’s lunch needed a few mods- the vegetarian version required 150g of ricotta per serve. I think that’s too much coagulated by-product of an animal by-product for anyone.
The mainstream version also required pork, so rather than eat the fourth most intelligent creature in the world, I swapped it all out for a couple of veg patties, some Tofurky roasted chick’n pieces, and shavings of Vegusto and @mylifebio cheese. T’was good 🌱
This morning’s breakfast of maca chia pudding. As usual I left out the stevia! This one could have really used some berries but otherwise it was very nice.
1 tsp. maca powder
2 tbsp. chia seeds
4 almonds, chopped
3 walnuts, chopped
1 tbsp. coconut flakes
200ml unsweetened almond milk
1/2 tsp. stevia or 1 tsp. natvia
1/2 tsp. cinnamon
1/2 tsp. nutmeg
Add the almond milk into a medium sized jar and mix in the chia seeds, nutmeg, cinnamon, stevia and maca powder
Once the chia pudding is well combined, refrigerate overnight or 1-2 hours to set
Once the chia pudding has set, sprinkle the chopped almonds, walnuts and coconut flakes over the top
My version of the tofu strips and cauliflower tabouli was simplified because I couldn’t mentally stomach adding tomato and greek yoghurt to this dish. 🤢
So it’s not tabouli at all anymore... now it’s just cauliflower and tofu 😂
But it was still delicious! For the record I would have used a natural coconut yoghurt to sub and added the lime juice. Insead I threw in some fresh green beans and organic kale and called it lunch 👍🏼
Week 7! What. A. Ride! Hang onto your hats, because this third and final stage are where real change occurs! I remember the shock of the last challenge, where the results really started to show in the last two weeks. Who knew what a difference that short time would make!
Housemade beans, the last meal of week 6 - my last goodbye to any sort of bread now that we have entered the World Series! World Series is the ultimate phase in creating a fat burning machine. For the final two weeks, the meal plans will transition into a high fat, low carb eating regime to stimulate metabolism, enhance fat burn, support energy requirements and suppress appetite. It’s going to be tough, but 14 days tends to fly by, so I am going to stay mentally strong and remember why I started.
Still playing catchup. There is nothing like a good smoothie to give you an energy boost!
If it’s chocolate flavoured, I’m all up in it. Almond milk, banana and plant based protein powder, raw cacao, rice malt syrup, topped with chia and flaxseed, and some shaved coconut.
I’m like that kid who always handed in their homework late. Scratch that- I WAS that kid who always handed in their homework late! 😄
Last week’s choc coconut balls, made better by adding hazelnuts (like a vegan ferrero rocher!) and leaving the water out (they were already wet enough from soaking the dates). Only thing I wish I did differently was process the nuts on their own first. Rookie error 🤷♀️ Or maybe I need a thermomix 😁
This week has been slightly off-plan. I’m not going to list the bunch of excuses why, but I am going to own it, and I know the reasons why I wasn’t able to go into the week well-prepared. Some weeks are busier than others. This one has been the busiest. Although I wasn’t on plan, I still made good choices and tracked everything. This was tonight’s quick and easy veg & tofu stir fry. I look forward to seeing the end of Week 6! I know we can reset every day, but this week is so busy that right now I’m just making sure the wheels don’t fall off completely 🤪
Week 6! While it’s all second nature at this point, there are still plenty of distractions trying to throw me off my game! Something I am particularly concerned about is that the nutritional content of the mainstream plans vs. the vego ones can be very unequal. Tonight’s mainstream meal for example, has 48g of protein, and the vego one has only 16g. This isn’t exactly a level playing field! I suspect the formulation of the vegetarian meal plans weren’t as methodically produced as the meat counterpart and that’s such a shame when it’s a rapidly growing movement; more people than ever are going vegan for so many reasons such as their health, or environmental reasons, and animal rights. Thankfully protein needs can easily be met by eating a variety of plant-based foods! Check out the second image for some tips on incorporating more protein-rich, healthy foods into your meals. Meanwhile I do hope @f45_training are working hard to develop a vegan meal plan, as surely they want to see everyone succeed!
Today’s cucumber pinwheel snack and pumpkin ricotta lunch wrap were too similar in my mind, so I combined the two and put my own spin on it. No pumpkin or ricotta here, but I made my own vegan pesto (recipe below) and spread it on a wrap with cucumber, carrot, avocado and @the_tofurky_company Roasted Chick’n pieces (available from Woolworths. Protein-packed and very tasty!)
2 cups packed fresh basil (large stems removed)
3 Tbsp pine nuts or walnuts (if nut-free, try sunflower seeds!)
3 large cloves garlic (peeled)
2 Tbsp lemon juice
3-4 Tbsp nutritional yeast
1/4 tsp sea salt (plus more to taste)
2-3 Tbsp extra virgin olive oil
3-6 Tbsp water (plus more as needed)
To a food processor or small blender, add the basil, nuts, garlic, lemon juice, nutritional yeast, and sea salt and blend/mix on high until a loose paste forms.
Add olive oil a little at a time (streaming in while the machine is on if possible) and scrape down sides as needed. Then add 1 Tbsp (15 ml) water at a time until the desired consistency is reached - a thick but pourable sauce. (If avoiding oil altogether, sub the oil with vegetable broth or just use all water.)
Taste and adjust flavor as needed, adding more nutritional yeast for cheesy flavor, salt for overall flavor, nuts for nuttiness, garlic for bite / zing, or lemon juice for acidity.
Perfect for adding to sauces, dressings, breads, and more! My favorite recently has been adding it straight to zucchini or carrot noodles (see photo) for a beautiful, healthy side dish.
Store leftovers covered in the refrigerator up to 1 week. After that, pour into ice cube molds, freeze, and store up to 1 month or more.
Recipe thanks to Minimalist Baker