Low fat angel food cake

It's the Fourth of July weekend. Time to eat, enjoy family and blow some stuff up.  But if you don't want to be blowing the button off your jeans, you're going to need to pace yourself or swap out some healthier choices for unhealthy comfort foods.  

Increasing lean meats, vegetables and fruits are a good start. Limit the quantity of the processed foods you eat. Generally speaking these holiday weekend meals are filled with carbs AND fat.  I usually try to pick one or the other.  So I baked this lovely flag themed LOW FAT cake to enjoy guilt free. 

It's not low carb, but it's really not a diet killer, even for a pretty generous portion (1/12 of a 13x9 cake) 2 ingredients doesn't get much easier either!

Let's get to the Ingredients:

For the cake:

Box of Angel Food Cake Mix

20 oz can of crushed pineapple in juice

Directions:

Preheat oven to 350 degrees Fahrenheit

Mix the pineapple (un-drained) with the cake mix until fully incorporated.

        Mixture will be very foamy and fluffy.

Pour the mixture in a 13x9 ungreased pan 

Bake for 30-40 minutes (mine was done at 30 minutes)

Cool completely.. scroll down for topping

IF you wanted to enjoy the cake as is, the macros for 1/12 of the cake are as follows:

Calories: 167

Fat: 0g (yes ZERO) 

Carbs: 37.5g

Fiber: 0.7g 

Protein: 3g

This would be a pretty awesome post workout recovery meal... 

If you want to go all out topping and decorating you'll need the following:

Small box of dream whip

Milk of choice (I used 1% good old cows milk) 

Extract of choice *Optional*

Fruit of choice (I used blue berries and strawberries)  

Keep scrolling for directions 

Mix the Dream whip per the box directions.  I used both envelopes and 1 cup of 1% milk. I used a cherry flavor I had to give it just a hint of sweetness. 

The box recommends vanilla extract.

Whip until peaks form

Spread on top of the cake (I left mine in the pan)

Decorate with fruit if desired and ENJOY! 

Macros for cake and topping (I left the fruit off, but I only ended up with about 1 strawberry on my piece so it wouldn't drastically change the macros.

1/12 of cake w/ topping

Calories: 196

Fat: 1g

Carbs: 43g

Fiber: 1g

Protein: 4g

This comes in at about 1/2 the calories of a traditional cake with buttercream and with SO much less fat.

Hope you have a safe 4th of July and remember, you don't have to ruin your goals to enjoy your life.

Why my routine MIGHT not work for you

I want to get really real here for a minute. I like to share recipes and have no problem sharing my workouts. The truth is, I do this more for me than you.  I do it because it makes me plan, it makes me accountable and it motivates me to make good choices. In addition to motivating me, it gives ideas to others on the same journey.

I know what it's like to be struggling to lose weight. I worked hard for 2.5 years to lose over 100 pounds naturally. That's only the beginning of the struggle though.  When my life got a little messy, I immediately took the focus off my healthy habits and became very sedentary and ate a lot of convenient foods.  I gained weight pretty quickly. I cared, but not enough to really consider what I was putting in my body OR care enough to get active to counter a little of the junk I was eating. Now I'm starting over again, not from the place I started from before. But definitely from a place I thought I'd never be in again.

I know as much as anyone who has struggled with weight how much you want an easy fix. A quick weight loss solution to get you back in shape fast.  So you look to others. I can't tell you how many super skinny model type with thigh gaps I used to follow on social media. I followed them because I wanted to look like them.  I wondered what they were eating, how often they workout and what they were doing.  The truth is, I hoped that I could mirror their routine and look just like them.  But I won't look like them. And their routines MIGHT not even get me into the best shape I can be in.  Most of those girls are ectomorphs. They are naturally thin and have a hard time gaining weight.  That's not to say none of them have ever been over weight, but a lot of them haven't. And if they were slightly over weight, it's not to the degree that I can quickly and easily gain weight.  We are different. Doing what they do, will not yield the same results.

I don't sell "my workout" or "my diet" because I constantly mix up my workouts. And I am still experimenting with the best macros for me. Frankly it makes me sad when I see social media fitness "celebrities" selling a cookie cutter diet or workout plan.  Because I know that people who are desperate to lose weight will pay $5, $10 or more for a cookie cutter plan.  While I haven't seen these plans, I would bet that some of these little waifs eat as little as 1200 calories a day.  If you're an overweight person doing any activity at all, that's simply not enough calories. Your body will not be happy or you'll end up starving and binge. They might be low carb, high fat diets.  I found out the hard way that my body type is programmed to store fat eaten.  So when I tried Keto (atkins) my results were mediocre at best.  It just doesn't work for me. If you're 160, 200, 250+ pounds, you simply cannot just do what a 110 pound person does and look like them.  In theory, you can eat healthier foods and portion sizes, you can increase activity to burn calories and shape your body. But you need to cut calories gradually to avoid slowly the metabolism too quickly.  I feel there is simply too much comparison going on. If you don't have a thigh gap, you're not less valuable than someone that does. (and visa versa). The idea of a fitness journey should be finding your best self, not trying to turn into someone else.

I share my journey (for free) to motivate others to find what works for them and give them ideas along the way. I want everyone to know that you can work hard and get in the best shape of your life. You don't have to buy a cookie cutter diet plan. You don't have to cut out all carbs. (Carbs are a very important macronutrient) You CAN eat more than 1,000 or 1,200 calories a day and achieve your fat loss goals. I want to help others in their fitness journey and I want you to be successful. Not because it's good for my pocketbook, but because it makes me feel good to help someone else and see them happy and comfortable in their skin.  So I'll happily continue sharing my journey in hopes to inspire others to start a journey of their own to reach their own goals.

Do you want to get fit?

It occurs to me that although I'm not a dietitian or certified trainer, and some people don't want advice from me, I do have experience gaining and losing weight. I've tried countless diets, yo-yoing a bit with my weight and struggling to find something that works.  I know what it's like to be at rock bottom and really want (and really need) to change.  That's why I put myself out there. I share pictures of myself, my food, my workouts. The good the bad and the ugly. (ok we all try to limit the bad and the ugly) I get a lot of questions which I want to start to answer more in depth in this blog.  I try to answer all the questions I get on instagram but I also can't write a TON on there, which is one reason I started this blog.  A question I get often is, How did you start?  I know there are a lot of people out there who want to make a change but they don't really know how.  It's not hard really, but it is confusing. There is a lot of information out on the web. A lot of it is free. Who do you listen to? Who has the right answers?  That's the tricky part.  There is no right way to lose weight.  There is NO magic food(s).  Believe me when I say I tried almost everything to lose weight. Meal replacement shakes, cleanses, calorie counting, severe calorie cutting, working out but failing to control my diet... Sometimes I would have a little bit of success. But the weight almost always came back, often I gained more. I've learned a lot over the years and I am still learning. I failed a lot but I also succeeded.

I'm going to share with you what I would do if I had to do it all over (with the knowledge I have now). If tomorrow morning I found myself at a morbidly obese 249 pounds again.

1. Calculate my maintenance calories and cut 500 calories from that number/figure out macros.

I have no idea where the "magic" 1200 calorie diet came from. But that little number sure did get around everywhere. Matter of fact at 249 lbs I was eating closer to 1000 calories a day. And I lost NOTHING. It's really really important that you don't drop calories too severely. It's a common mistake to think that the less you eat the more you'll lose. Sadly it doesn't work like that.  You'll just suffer, put your body into panic/starvation mode and probably binge your way to a higher weight. So determine a reasonable caloric intake for your current height, weight, activity level and start eating a balanced diet. I use the calculator at iifym.com Good nutrition, in my opinion, the key to being successful.  I personally LOVE counting macros, and though it takes some getting used to. It really makes the difference in a "diet" and a lifestyle change.

2. Start resistance training 3 times a week.

Assuming you're not working out right now, you don't want to over do it.  I actually started doing a Jillian Michaels DVD 30 day shred
http://www.amazon.com/Jillian-Michaels-30-Day-Shred/dp/B00127RAJY/ref=sr_1_1?ie=UTF8&qid=1424464248&sr=8-1&keywords=30+day+shred
and I committed to doing it for 30 days. I did it. But I'm not sure I was really ready to do 30 days of exercise with no rest.  I never got off level 1 in that time frame either. Over doing your workouts is a sure fire way to exhaust yourself and get burnt out.  So start slow.  Make a commitment and stick with it. You don't have to join a gym. There are plenty of DVDs and online videos so that you can start at home. (Body weight is resistance, you don't have to add weights right off the bat) I personally wasn't all that comfortable in a gym. However, I do want to say I never ever heard one negative comment toward me or anyone else at the gym. I'm not going to guarantee you won't run into some asshole that says something stupid, they are out there, but for the most part I have found all fitness levels at the gym are pretty accepting of everyone else. Remember that most people at the gym are just there to workout and they could care less what you are doing. So just go and do your thing.

3. Do cardio twice a week.

I hate cardio. I have always hated running. I'm slow. It's just not my thing. But I feel like I could've had better fat loss had I not skimped on the cardio. It doesn't have to be running. You can walk, jog, do intervals of walking/jogging, elliptical, stair master.  Whatever you do.. just get that heart rate up for 30-45 minutes.  Don't start off doing too much or when you need to increase your cardio.. you'll be doing a LOT.

4. Join some fitness groups or find friends who are interested in making a change.

This is hard to do and going it alone, while totally possible, can be tough. I started my instagram as a way to stay accountable to my workouts. I posted every single time I worked out. And even the support of complete strangers was a form of motivation. I've also met some amazing people through instagram. Never underestimate the power of a social media as a way to keep motivated and accountable.  There are a ton of amazing transformations out there. I found it very motivating during my journey, and I still do!  I also joined some facebook challenges. When I did that I saw great results because I was more motivated to make a noticeable change. (And a prize isn't bad motivation either)

5. Be patient!

I maybe should have included this as point number 2. Because I think next to good nutrition, this is very important. You're not going to lose 10 pounds a week.  That would be awesome. But it's not realistic, healthy or safe. Weight loss that rapid often results in a rebound. Aim for 1-2 pounds a week for healthy, maintainable results. Not to mention, losing weight at a rapid pace will likely leave you with skin hanging off your bones. (Another really popular question I get is about loose skin) Although it was frustrating to take so long to lose my weight (2.5 years to lose 100 pounds). I am thankful that my slow, steady weight loss allowed my skin to bounce back pretty well.  I do have stretch marks and some excess skin but it's really minimal and easily covered by pretty much all my clothing. I can even wear a bikini and not be too self conscious. It's a difficult journey physically and mentally and you want to end up feeling good in your skin again, so don't rush it!

So this got long fast, so I'll wrap it up.  I will elaborate on some of these topics in additional individual posts. I you have comments or suggestions, please leave them below. I plan on blogging as close to daily as possible so I will be responding to comments timely and using suggestions/questions for post topics.  Thank you all for your support it really means a lot. And I love hearing from you about weight loss or weight lifting success!

Still at it..

Yikes. Where have I been? It's been weeks since I posted! I've been hard at work. (Literally) I am in public accounting and it's busy season. I've still been hitting the gym, counting macros, meal prepping. All that fun stuff! So let's see. Here's we are, closing in on 9 weeks out from my target. We just did progress measurements and well.. There wasn't much progress. *heavy sigh*. This isn't easy. For anyone. I consider myself a pretty hardworking and dedicated person. I'm not going to say I've never cheated or missed my macros but I follow that 90/10 rule. I lift heavy. And yet my body fat seems like it really wants to stick around. I'm frustrated. I'm even a little pissed off. (Can you be pissed off at your own body fat??) 

We are making some adjustments to my diet and training. If we don't see some major change in the next 4 weeks.. Well my first planned show will no longer be an option. It's painful to admit that. In part I feel like I am failing. But you never really fail until you give up. And that's just not happening. This is important to me and I will compete this year. I'll also be a little better at posting in here. I wanted to document this journey.. So I better do that! The good the bad and the ugly. If it happens, it shall be written. I'm going to post up some of my recent pictures. I've still been taking progress shots weekly. I've selected a bikini to use so it will make them more easily comparable now. I've dated the pictures instead of using weeks since my show date is a big uncertain. If you have things you want to know or see during this process leave a comment. I'll be doing some short videos and recipes on my Instagram (and maybe longer videos if I can post here). I may eventually get a youtube.. We will see

Will post again on Saturday after I take my next set of pictures and talk about my new diet and training. If not sooner. I'm going to try to get in here more often and jot down my thoughts as I go through this process. 

 

How IIFYM changed my life

This sounds silly to say, but finding out about IIFYM (if it fits your macros aka flexible dieting) really changed my life. Something I obviously struggled with was balance. I really really love food. And I can EAT! I used to eat alone sometimes because I was so heavy I didn't want to be the fat girl seen eating so much food. Now If I'm going to pig out, I feel so much more confident. And I like for people to see/know that I eat pizza, cookies, cupcakes.. In moderation. I get a lot of questions about what I eat, and though my macros are specific to what works for me and my training and goals, I tell people. Because I eat more than 1000 or 1200 calories a day. I WANT people to understand the importance of food as fuel. I don't want people starving themselves as I did and so many people do. I see so many people "dieting" eating only salad.. No protein. Or something like my favorite "taco salad" from Jason's deli that's a 1500 calorie salad. Yikes!

I digress.. Let's get back to iifym. It taught me the importance of fueling your body. It taught me about nutrition. I started seeing amazing results when I figured this out.

Let's address some common questions: 

1. What's a macro?

I get this question on Instagram a lot. Macro is short for macronutrients (carbohydrates, protein, fat). So IIFYM is a "diet" (I hate that word) designed around a target number of carbohydrates, proteins and fat. It's that simple. And you need all three of these. Or I should say your body needs all three. I think any diet plan that cuts out any of these (excluding a medical necessity) really just sets you up for failure. Eventually you'll want to eat those foods again.  You will probably binge or it will make you physically ill or you'll pack on all the weight you lost.  Whatever happens, it's just not a great plan. I'm not saying you should eat a pop tart everyday. But if you're going to a party you can have a piece of cake without guilt or ruining your diet. You just fit those treats in to your macros and no problem. 

2. Isn't tracking macros a pain? 

No! That's the beauty of it. Ok there's a trick to it. I use myfitnesspal. When I log my food it tracks the macros. Yay! That's the easy part. The tricky part at first is hitting those targets. So you need 120g of protein, how do you get that? You'll read a lot of labels and learn a lot about what you are putting in your body. That's for sure. And I highly recommend planning your entire day out in advance. Believe me. Eating an egg and a tablespoon of peanut butter for dinner to finish out your macros is a bit weird. But it happens. 

3. What do I eat? How much do I eat? 

I calculate my macros using the free calculator at iifym.com It's a great tool to use to get started. But there's a trail and error factor. Some people do great on higher carbs. Others not so much. It's all about finding what works for your body and your lifestyle. As far as what kinds of food.. Anything! Chicken, steak, pork, salmon, tuna, tilapia, eggs, egg whites, tofu (if you want), fruits, veggies, Greek yogurt, cottage cheese, oats, sweet potatoes, quinoa, brown rice, wheat bread... I generally avoid white rice and white breads and try to avoid "junk" foods except for 1 cheat a week. Always go for whole grains and leaner protein when you can. 

If you have any questions about iifym or training or anything, leave me a comment below.