Food

Filipino Coconut Curry Chicken

Credit to my Momma for this super easy and delicious recipe!

Ingredients

  • Cooking spray
  • 1 small onion
  • 2 cloves of garlic
  • 1 thumb of ginger
  • .25 c patis (Filipino fish sauce)
  • 9 boneless, skinless chicken thighs
  • 1 large potato
  • 2 cans of coconut milk
  • 8 oz of peeled baby cut carrots
  • 1 tbsp yellow curry powder
  • White rice

Instructions (and Notes)

  1. Dice the onion.
  2. Mince the garlic.
  3. Cut the ginger into thin strips.
  4. Peel and cut the potato into medium-sized cubes.
  5. Remove the excess fat from the chicken. (You may want to try boneless, skinless chicken breasts instead.)
  6. Heat your pan. (I set it on medium-low/#4 and let it heat for a couple of minutes. Don’t let it get too hot.)
  7. Coat the bottom with cooking spray.
  8. Throw in the onion, garlic, and ginger, and let them brown a little.
  9. Add the patis. (This is really the only Filipino ingredient and you should be able to find it at a Filipino store or Asian supermarket like Lotte.)
  10. Add the chicken and brown both sides, allowing them to simmer in their own juices. (Be careful not to let the onion, garlic, and ginger burn. Just keep flipping the chicken and stirring everything around.)
  11. Once the chicken is almost cooked, add the potatoes and quickly brown all sides of them as well.
  12. Add the coconut milk. (You may want to try a light/low-fat version instead.)
  13. Add the carrots. (I used half of a 1 lb bag of ready peeled baby cut carrots, but you may want to use the whole bag instead.)
  14. Sprinkle and mix in the curry. (Use more or less to your liking. Also, add more patis or salt to taste.)
  15. Let everything slowly boil together until the chicken, potatoes, and carrots are ready. (It takes about 15-20 minutes more. Keep a lid on and stir occasionally so the coconut milk doesn’t evaporate.
  16. Serve with steamed white rice.

Enjoy and don’t forget to recognize and deliver love today! ❤ G

Fitness, Food

G’s Driver’s License Weight Challenge – Postworkout and Day 56 Results

Postworkout

On my Day 54 post, I said that I would talk more about my postworkout protein shake, OR MEAL. I’d like to clarify that protein shakes are NOT required to lose weight or fat. However, I mentioned that protein is a key part of my nutrition plan because I want to build muscle and lose fat. In order to do this, I have a certain amount of protein that I need to consume, but I also have to stay within my calorie range to remain in a deficit. Drinking protein shakes helps me do this because of its protein to calories ratio. I personally can’t just eat chicken or eggs by themselves, so if I wanted to eat a 6th portion of protein on my training days (my normal 5 meals plus another one for postworkout), I opt for a shake rather than “real” #food, to which I would add even more calories from bread, or rice, etc.

If you’ve been following along on this particular journey, you’ll recall a few times when I couldn’t fit my postworkout shake in. In reality, I couldn’t fit my 6th portion of protein on that particular training day. When I couldn’t fit Meal 5 in, it was a non-training day meant for 5 portions of protein, and I only had 4. For various reasons, including starting my day later than normal or being busy with something that pushed back my workout or other meals, it sometimes becomes “too late” for me to eat that last portion (I try not to eat past 9pm). Hope that makes sense! Going forward, I will list my postworkout meal under the Nutrition section of my daily results, whether it is a protein shake or full meal.

Day 56 Results

  • Weight: 132 pounds (17 to go!)
  • Steps: 10,347 (as of 9:54pm)
  • Lows: None!
  • Highs: Weight hit a new low on this challenge! I increased the resistance on my rowing machine again! Week 8 complete!
  • Nutrition:
    • Meal 1 – 1 slice of white bread, 1 slice of American cheese, 1 whole egg and .5 c egg whites, scrambled
    • Meal 2 – 1 serving of protein shake
    • Meal 3 – 4 oz 90/10 ground beef in tomato sauce (Iranian kabob mahitabie!) in 2 slices of white bread
    • Meal 4 and Postworkout (combined) – 2 servings of protein shake
    • Meal 5 – .5 c steamed white Basmati rice, 4 oz grilled chicken breast, .5 c corn, zero-everything Italian dressing
  • Exercise: (1st number is the number of reps, 2nd number is the weight on each side, 0 means bar only for curl/barbell moves or body weight for others)
    • Skull crushers with curl bar and hammer curls super set – 15-7.5/10, 15-10/12, 15-10/15
    • Triceps push downs and curls with curl bar super set – 10-5/7.5, 10-10/10, 10-10/12.5
    • Triceps kickbacks drop set – 12-10, 12-12, 12-15, 12-10
    • Preacher curls drop set – 12-12, 9-15, 6-17.5, 6-12
    • Close grip press and dips super set – 15-20, 15-22.5, 15-25
    • HIIT – rowing machine for 45 minutes (resistance level 5!)
    • LISS – air climber to get my steps in
  • All other markers checked.

Don’t forget to recognize and deliver love today! ❤ G

Fitness, Food

G’s Driver’s License Weight Challenge – Chlorella and Day 36 Results

Chlorella

I heard about chlorella last month when the COVID-19 lockdown started – it’s supposed to boost immunity. I did some research and found other benefits including soothing respiratory conditions and improving cholesterol levels, both of which I listed as important goals of mine for this challenge.

One thing you’ll notice from my daily diary of meals is that I eat a lot of the same #food. I also don’t eat as much fruits and vegetables as I should (fruits aren’t even part of this plan). Supposedly, chlorella is a superfood because it is packed with all kinds of nutrients, so I added chlorella to my regimen yesterday and updated my earlier post with the plan. It’s in a pill form and I am taking it before Meal 1. I will now take my other vitamins with Meal 5.

As with everything else I am doing, I recommend checking with your doctor first if you plan on doing the same. I did not check with my doctor for this, so the more reason you should seek expert advice!

Day 36 Results

  • Weight: 135 pounds (20 to go!)
  • Steps: 10,338 (as of 10:03pm)
  • Lows: None!
  • Highs: Increased the resistance setting from 3 to 4 on my rowing machine this weekend!
  • Nutrition:
    • Meal 1 – 1 slice of white bread, 1 slice of American cheese, 1 whole egg and .5 c egg whites, scrambled
    • Meals 2 and 4 – 1 serving of protein shake
    • Meal 3 – .5 c steamed white Jasmine rice, 3 oz boneless, skinless chicken breast, 1 hard boiled egg, fresh tomatoes (Filipino chicken adobe!)
    • Meal 5 – salad with 4 oz boiled chicken breast, lettuce, 10 g croutons, 7 g raspberries, blueberries and walnuts, 14 g blue cheese, zero-everything raspberry vinaigrette
  • Exercise: (1st number is the number of reps, 2nd number is the weight on each side, 0 means bar only for curl/barbell moves or body weight for others)
    • Barbell squats – 15-12.5, 15-17.5, 15-22.5, 15-25
    • Bulgarian split squats – 8-15, 8-17.5, 8-20, 8-22.5
    • Goblet squats – 15-35, 12-40, 10-45, 8-50
    • Walking lunges and deadlifts super set – 10-15/25, 10-17.5/27.5, 10-20/30, 10-22.5/32.5
    • HIIT – rowing machine for 45 minutes
    • LISS – walked and danced to get my steps in
  • All other markers checked.

Don’t forget to recognize and deliver love today! ❤ G

Fitness, Food

G’s Driver’s License Weight Challenge – Nutrition Plan Breakdown Part 2 and Day 8 Results

“You can’t out-train a bad diet.” – Unknown (but lots of people)

Nutrition Plan Breakdown Part 2

Well, #food is certainly another one of my favorite F words. I am always thinking of food. I love eating food. And I generally have a very unhealthy relationship with food – I am a classic yo-yo dieter. If I am not tracking what I eat, I am eating too much, plain and simple. Ironically, the stricter the diet, the easier it is for me to follow. The key for me is to keep it simple, or my brain will think of all sorts of ways to sneak in what I shouldn’t eat.

The bottom line for losing weight is you need to burn more calories than you consume. So, the first thing I did was calculate how much calories I need in order to be in a calorie deficit. Most often, I’ve seen that this would be your body weight in pounds times 10 to 13. I’m using 10 because working from home means very little physical activity, and I want to be as aggressive as possible without eating too little. This means that I should eat about 1,400 calories.

Because I want to lose fat and not just weight, I am eating a high-protein diet. Being toned is not the same as being skinny – it’s having muscle that you can see because you also lost fat, and protein is important for this. Most often, I’ve seen that you should eat at least 1 g of protein per 1 lb of your target body weight. Since my goal is to weigh 115 pounds, then I should eat at least 115 g of protein daily. Four ounces of meat or one serving of the protein shake I drink is generally 25 g of protein. So with having 5 meals a day, I am consuming more than enough.

You can eat as many or as little meals a day if you want to lose weight, as long as you are in a calorie deficit. For me, eating 5 meals a day serves two purposes. One, I read somewhere that it helps to spread your protein consumption evenly throughout the day. Secondly, as I said before, I am always thinking about food, whether I am actually hungry or not. As you saw throughout Week 1, I actually have a hard time eating all 5 meals, so I am definitely not feeling like I am on a diet with this plan – no starving!

Protein is the only macro I really calculate. After making sure I eat enough of it, I just use up the remaining calories I have between carbs and vegetables (I’ll talk about the tools I use to calculate/track on a later post). For me, this makes for a balanced diet. According to my doctor, my genetics have me at a very high chance of having high cholesterol. However, the only time I had high levels is when I cut carbs, so I won’t do it again.

Lastly, I consume an additional serving of protein on the days that I do strength training. When you lift weights, you are tearing your muscles, and your body needs protein to repair them.

Day 8 Results

  • Weight: 138.2 pounds (23.2 to go!)
  • Steps: 10,265 (as of 11:13pm)
  • Lows: None!
  • Highs: Hit all of my marks in exercising this weekend – because work is extremely busy at the moment, I rearranged my workout schedule to take advantage of the weekend time. Nikolas crushed leg day with me. It rained today, but I still got my steps in using my air climber!
  • Nutrition:
    • Breakfast – .5 c steamed white Jasmine rice, 1 whole egg and .5 c egg whites scrambled
    • Meals 2 and 3 – .5 c steamed white Jasmine rice, 4 oz boneless, skinless, chicken breast, .5 c onions (chicken and onions boiled in water, lemon juice, salt, garlic powder, ginger powder)
    • Meal 4 – 1 serving protein shake
    • Meal 5 – salad with 4 oz grilled chicken breast, lettuce, 2 tbsp croutons, 1 tbsp cranberries and pecans, zero-everything raspberry vinaigrette
  • Exercise: (1st number is the number of reps, 2nd number is the weight on each side, 0 means bar only for curl/barbell moves or body weight for others)
    • Barbell squats – 20-0, 15-2.5, 12-5, 10-7.5
    • Barbell hack squats – 15-0, 12-2.5, 10-5, 8-7.5
    • Stationary lunges with dumbbells – 10-10, 10-12, 10-15
    • Standing calf raises – 15-12, 15-15, 15-20
    • LISS – air climber for 76 minutes
    • HIIT – rowing machine for 45 minutes
  • All other markers checked.

Don’t forget to recognize and deliver love today! ❤ G