Warrior Diet: Day 3 & 4

I have been terribly down ans ill. Cold, rusty and cranky throat. My day 3 and 4 has been terrible, I have had a lot of carbs and i cannot even remember how. I am going to continue, not letting go. I don't understand this November but December will surely be better.

Day 3
BF: 1 boiled egg white
L; salad
D: chicken+lentil+ chapati

s: 6 ryvita crackers
water 6ltrs
no workout

Day 4
BF: orange + green tea
L: chin chin (oh dear)
D: pizza + salad (what a combination)
W: 4ltrs
no workout

Recipe: sweet potato and oatmeal scone

I love baking and cooking, apart from my home made oatmeal cookies and crackers I have not enjoyed a healthy baking in a long time. So i decided to make something fresh and healthy to go with my hot lemon tea. I looked around and the only healthy stuff i found was sweet potatoes apart from salad and chicken. I have heard of butternut squash cookies, cake but with loads of flour. So my goal was to use little flour, more oatmeal, sweet potatoes in baking scones.

Ingredients 
sweet potatoes (1 medium, cooked and mashed) (103 calories)

5 table spoon flour (28 cal x 5 =140 calories)
60 grams of oatmeal (6 tablespoon) (233 calories)
A pinch of baking powder and baking soda (both 1 calorie)
1 table spoon of butter (120 calories)
1 table spoon of sugar (optional) (31 calories)
1 egg

• In a dry bowl, mix (3tbsp)flour, oatmeal, sugar, baking powder, baking soda and stir it together. then add the butter and mix well, add the mashed sweet potatoes and mix well with a spoon. if its too wet, add 1 table spoon of oat. 
• place the mixture on the table, anywhere u can knead  the dough for 2 minutes. while kneading it add the remaining 2 tbsp of flour. flatten the dough with your hands, not too flat and cut to your desired shape. 
• brush it with egg and put in the oven (180 degrees) for like 10 minutes, allow to cool and its ready for the tea
• Mine was divided into 11 pieces, you can make your smaller.

total calories = 628 divided by 11 pieces of scone = 57 calories
but remember that its not all flour. its filling because of the oatmeal in it
You can replace sweet potato with pumpkin or butternut squash.
Next time i will try chicken scones (am crazy i know0

Day 2: Warrior Diet

Day two wasn't bad at all. This is what I had for the day two. I want to incorporate protein in my breakfast because i love my protein immediately after workout.

breakfast: 1 orange + 1 medium granny smith apple
lunch: green cabbage + spring onions
dinner: 1/2 chicken breast+ 100g tuna fish + 1 small roasted sweet potatoes
water: 6 ltrs
wkout: 35 mins circuit training

2012 Top Five Worst Diets

Yahoo has revealed the top five worst diet of the year. According to yahoo, the list are:

• Dukan Diet

This is a complicated weight loss diet programme in four phases which involves eating only particular food groups during each phase and restricting others. Although it encourages fast weight loss, it also encourage bad nutrition. It has being slammed for being unsustainable and  has “little solid science behind this”. It also comes with side effects such as constipation and bad breath. Which is surely enough to put anyone off!

• KEN Diet

This diet promotes drip feeding to keep calories low. The Kentogenic Enteral Nutrition (KEN) Diet means you don’t eat anything for ten days and consume just 260 calories in a liquid solution through your nose. People on the diet have to carry around the solution and pump with them and can only unhook themselves for short periods to enjoy a treat – such as an unsweetened herbal tea. Laxatives are also necessary as the diet contains no fibre. The BDA (British Dieteic Association) expressed amazement that healthy people would opt for this type of treatment – usually used for seriously ill patients.

• Party Girl IV Drip Diet

Simon Cowell and Rihanna  keep trim by using the ‘Party Girl’ IV Drip Diet. It involves a solution containing vitamins B and C and minerals magnesium and calcium injected via IV to perk up those who are feeling run down. It also come with side effects such as dizziness, infection, inflammation and possible anaphylactic shock.

• The Alcorexia / Drunkorexia Diet

The alcohol-based alcorexia or drunkorexia diet makes the list for another year running. Proponents of it eat very little during the day or week, preferring to ‘save’ all the calories and ‘spend’ them on alcohol. The BDA brands this diet ‘absolutely stupid’. Not only does alcohol contain very little nutrition apart from calories, your hangovers will be horrendous and you could easily end up with alcohol poisoning. Plus, if you drink enough you’ll still over do the calories and may not lose any weight at all. Pointless.

• Six weeks to OMG Diet 

 It involves swapping veg for fizzy drinks and you have regular ice baths to encourage your body to burn fat to keep you warm. The author of the plan admits it’s not a long-term solution, but even in the short term it’s pretty barmy. The BDA says the ‘research’ behind the book is unbalanced and selective and that following rules and observing ‘competitive’ dieting behavior is extremely unhealthy.

The best way to lose weight and keep it off is by eating healthy and exercising

DAY 1:Warrior Diet

Okay, these are what i had yesterday being the first day of the warrior diet. My only worry is that i might be under eating in a day. I tried to eat more dinner but i couldn't consume more food. I guess i have to try eating more veggies and fruits to increase my calorie intake.

breakfast: nothing (church and stuff)
lunch: 80 g of tuna (77 cal)
dinner: 1 large moi moi + 2 small cube lamb+ 1 roasted chicken thigh + kale
snack: chewing gum (lol)
water: 8ltrs
workout: 25 mins strength training

Warrior Diet

I have heard so much about Warrior diet both from those who have lose weight and those building muscle so I have decided to try it out for a month (hopefully i can, considering that i hate following routine). 

The warrior diet was created by Ori Hofmekler, it is based on 20 hours of under eating phase and 4 hours of over eating phase. Over eating at night and under eating in the day. the rationale behind
this diet is to succeed the historic environment as of that time. under eating in the day when physical activity is present and over eating at night when you are able to rest and eat a healthy meal.

No long English, what is means is that i eat little or no food morning and lunch then i eat dinner. I don't know how this will work because i love to cook my meal and enjoy it as well. we see how it goes. i will be updating my daily meal intake. But this diet is mainly high-protein and high carb like eggs, meats, rice, dairy products ( am not doing no high carb, sorry). while there is no scientific proof that this works, people swore by it.

So it means that starting tomorrow i will practically be eating once, I have one problem which is ( during the 4 hours of over eating, i might be under eating because i do not know if my tummy can eat more that one meal that is 300 calories). well i am allowed to eat fruits and veggies morning and lunch (sounds good). Lets see how it goes. Fingers crossed.

My meals will be mainly protein like fish, chicken but i will be getting my carb from beans, lentils and moi moi. I will try snacking on veggies and fruits. 

MFD: 23:24/11/12

23/11/12

• breakfask: none
• lunch: peanut  
• dinner: 2 pieces chicken + carrot + kale + sweet corn
• water: 5 ltrs 
• workout: rested

24/11/12

•  breakfast: gnut
• lunch: 1 piece roasted chicken thigh
• dinner: 5 egg whites + kale
• snack: 1 orange
• water :6ltrs
• workout: 15 mins skipping

I activated peanut/groundnut mood this weekend. what can i do, i felt like eating it. Monday is my weigh in, I will find out if the peanut is in agreement with my scale. 

Simple Truth about weight loss

A lot of us think or believe that the main key to losing weight is exercising and dieting. the key is simply staying motivated. You might lose 1 kg this week and next week you gain 2 kg. In order to lose weight, no matter now small and keep it off is just by staying motivated. You know how motivated you are when you want that office position by all means, its just the same. 

So how can one stay motivated, this is how i stay motivated on my journey:

• I set reasonable goals: I cant wake up and tell myself that i want to lose 10 kg in a month, (I don't want to die yet). when i started my weight loss journey, i made such goals and always get disappointed when i didn't make it. so i try setting smaller, reasonable and obtainable goals like 3 kg in a month. A lot of people email me that they want to lose 10 to 15 kg before 2013, how on earth is that possible. losing 1 kg is hard enough compared to 2, 3 .....15 kg. Even if you workout all day from now till December, the news is that you CANNOT lose 10 kg.
• Join a support group or find a friend: losing weight a lone is hard, i always say. you need people or some you trust because a lot of people out there are waiting for you to fail. Most of your so called friends wants to be the ones getting the attention while you be the friend they call anytime they want to go eat. Join a weight loss forum or find another people who is willing to join you in losing weight.
• Announce it: shout it out, both to those that care and those that doesn't. Tweet it, face book it, blog it if possible. people will want to know how you are doing and every word counts and will keep you motivated.
• Write it Down: keeping a diary or journal of your daily workout and food in take will keep you motivated and help you in making those changes.
• Be positive:  there are bad and worst days, months but you have to be positive. If you ate what you are not meant to eat or didn't workout when you should, don't beat yourself about it. I have had ups and downs in my 2 years of losing weight.
• Reward yourself: it doesn't mean eat a bowl of pasta or eat greasy food but treat yourself by going shopping. buy something new for being good. At 80 kg, i went shopping and bought me a nice bag. 

These have kept me motivated, they are other ways one can be motivated. what motivates me might not motivate you. but these are simple ways of staying motivated. I tell those that want to lose weight, If i did it and still doing it, so can you.

MFD: 22/11/12

bf: none
l: 1 piece roasted chicken with green cabbage salad and baked potatoes (medium)
d: left over salad + 1 piece chicken
s: I binged on ryvita crackers
water: 6ltrs
workout; 1 hr walk
I didn't enjoy this food, it was absolutely boring.

MFD: 21/11/12

Breakfast:none

late lunch: 2 serving spoon couscous with vegges + mince turkey breast sauce

dinner: 4 thin rice cake with 1 tbsp peanut butter + 1 cup green tea+ 1 tea spoon soy beans

water: 6ltrs

workout: 1 hr walk+15 mins strength training

MFD: 20/11/12

For breakfast i had nothing
lunch: moi moi with veggies and 4 gizzard
snack: 1 home made oat and raisin cookies
dinner: 1 cup sweet corn and 120 g of tuna fish + green tea

water: 7 ltrs
workout: 100 squat with weights + 30 minutes strength training

MFD: My Food Diary 19/11/12

 From today, i will try to blog about my daily intake of food and workouts. This is what i had for today:

• breakfast: none (don't ask why )
• lunch: green tea + moi moi+ veggies+ 5 pieces chicken gizzard
• dinner: frittata of 2 egg whites + veggies

water:  6 liters

workout: 100 squats with 2.5 kg weight + 20 minutes intense strength training  

Plateau, the Scale and me

This is where it gets harder, trying to lose the last 20 pounds (10 kg) and it has refused to come off. Well, i also have refuse to give up because i have come a long way to give up now. Although its frustrating eating the healthy foods, working out and still being at 163 lbs. I have asked my self over and over what am doing wrong, what i can do right to move forward. My ultimate weight goal
is just around the corner, all i have to do is be focus, work hard, sweat it out and be happy.

I have been on a mission to get back to losing those weights, the missing link to breaking this plateau is pure strength training while cycling my calorie intake as was advised by an expert. Well the thing is that i have been skipping 1000 skips daily with minor weight training but from today, its pure weight training.

The scale did move from 74 kg to 73.5 kg. I will have to work extra hard to get to my ultimate weigh goal. Am drinking lots of water, eating vegetables and protein. Fingers crossed and hope for the best.

Recipe: Couscous salad

100 g couscous
fresh parsley chopped (optional)
1 red onion finely chopped
½ cucumber, deseeded and finely chopped

1 Large carrot finely chopped
1 cup finely chopped cabbage
1 glove garlic
chicken finely dice (optional)
chicken stock
1 chopped green pepper
spring onions
1 tbsp olive oil
salt and freshly ground black pepper

• In a large frying pan combine oil, garlic, half onions, and add chicken, cook until tender, then pour in a bowl. cook over low heat.
• Prepare couscous with chicken stock as liquid. be careful so it doesn't get mushy
• In a large bowl mix chicken with remaining  all veggeies and couscous. Garnish with a few black pepper and parsley.

Oh Puff Puff

Considering that i am on a weight loss journey  i am always baking and cooking. well what can i do, i love doing both. when you are surrounded with people who love pastries, all i can do is bake, bake, bake and bake (lol). With all these baking come temptations but i have managed to control them but today i decided to make 9ja puff puff.

I tasted 1 and it was like mini heaven hahahahahah, well the truth is that i ended up eating 3. i guess i burned it out with my 1000 skips and 20 mins strength training. I wont beat myself about eating puff puff (cos i enjoyed every bit of it hahahahah).

UPDATE: Back to my First love

I have hit plateau in my weight loss so i have decided to go back to my first love, skipping. I can clearly remember at 140 kg, i did more of skipping and it helped in losing my first 5 kg. so am back to it. skipping 1000 daily and doing some strength training.
Over the past week, there has been a lot (a lot) of temptations. name it, pizza party, rice and stuff but am not moved one bit. I have a goal and i must get there. i have 10 kg more to lose, losing 1 pound is had left a lone 1 kg.  

Africanweightloss: For everyone trying to lose weight

Anyone trying looking for a quality forum for weight loss where you can be encouraged to lose weight, try africanweightloss. It is managed by a Doctor who understands the challenges of losing weight. you will meet lovely people, and and most importantly lose weight.

I have tried it, and i can tell you it is very wonderful. if you are fast, you can make it to the November weight loss challenge. click here http://africanweightloss.com/forum/

Calories in Yoruba Stewed Brown Beans (Ewa Riro)

Per serving of Ewa Riro contains 232 calories

• 140 calories of Brown Beans, (1/2 cup)
• 60 calories of Palm Oil, (1/2 tbsp)
• 10 calories crayfish, (1 oz)
• 10 calories of Beef Cube - Knorr - 1 cube 
• 11 calories of raw red Onions (1)
• 1 calories of Pepper, red or cayenne, (0.25 tsp)
• 0 calories of Salt

10.4 g of fat
29 g of carb
10 g of protein
6 g of fiber