One more rotation around the sun. I made it one more rotation around the sun. Yay!
So this is not going to be my usual training post, but maybe a more abbreviated post that is going to jump around to three main things that happened during this last week.
It just so happens that I finished an 8 week Weight Lifting program and the week we went on vacation was a deloading week.
Normally I would workout and train through my vacation because I believe in keeping up my schedule but I also have learned that I need to take these deloading weeks off. So this post is going to be different than my other posts. Just because I don’t have a lot of
So what did I do for my natal day? I went to the beach. My happy place.
Deloading/Detraining week:
Deloading means – stopping regular training and letting your body rest. You still want to stay active, just not do any hard training.
I did not work out but I did go boogie boarding with my kiddos at the beach. I did go walking around a state park with my family. I did climb a huge look out tower with my kids and we did have a blast just enjoying each others company.
Nutrition:
I did not track my food intake. I gave myself a break from the tracking and I wanted to just focus on enjoying the moments. I did try to make sure I made smart decisions on my food, but I did not restrict myself either.
The number on the scale did not go up or down but stayed steady.
Kali/Silat/JKD Seminar with Sifu Mike Mathews:
The training I did end up doing was a two day 3 hour per day seminar. We learned Kali drills/strikes, Silat drills/strikes, and Jeet Kune Do drills/strikes.
I learned so much. I felt like my brain was a sponge. I don’t know if it was cause I took the week off for vacation and I was able to relax. Maybe it was because I took the week off and let my body reset. Quite possibly it was because I did both at the same time.
I was able to watch Sifu Mathews work and watch how his hands worked, how his body moved and able to apply it to my techniques. Am I saying I am an expert? Nope not in the least. I will never stop learning, but I was able to as I said absorb the information. I felt like everything was clicking. I was even able to help my fellow students understand a Kali stick and elbow lock.
We covered some really cool things:
3 inch punch set up
Jeet Kune Do One Inch Punch, The Three Inch Punch, and the 6 Inch Punch.
Kali we worked on Hubud, with a stick and empty hand. Some new techniques I had not seen before, and I brought intent.
We worked the 15 wrist locks flow.
We worked the JKD wedge and knife hand flow
We worked Silat’s, Basset Dalam, Sapu Luar, and the Sayaw Dance or Knife 12 disarms
So that was my last week. We were able to go to my favorite place… the beach. I was able to relax, read, and spend time with the family. We had the honor to be able to attend a seminar with Sifu Mike Mathews. I was able to learn and hone my skills. I have so much to practice now and pages of notes that I took.
Yes I did have cake! H my partner got me a fantastic mango mousse cake for my birthday. Look how pretty it is. It was light and fluffy. It was delicious, satisfying, and well balanced.
Future:
I have already chosen my new Weight Lifting eight week program.
I am back on track for eating, tracking my nutrients, and getting my training in for Martial Arts and for my Weight Lifting.
I plan on trying to work around my hormones, and working with my body and not against it.
How did your week go? Mine went great. I had the best birthday week ever.
Thank you for reading, if you liked this post please hit the like button. If you want to follow my adventures please subscribe. Comment and let me know how you like to celebrate your birthday. Are you a forest person or beach person? My every day shenanigans are on @sharpcupcake on instagram.
I have been looking for a breakfast. Breakfast cereal without oats that I liked. It seems oats and I don’t get along. My body hates them. So we adapt and change. Find what works for you and put away what does not.
I love this one… I found it in a book I am reading called Roar. I include the information for the book below. This is a healthy, delicious, vegan, contains good for you fats, and has some protein.
You can add your own toppings but I liked mine this way.
This can be made ahead of time and kept refrigerated for 4 to 5 days.
Anyway enough of the word salad here is the recipe.
Berry Walnut Quinoa Breakfast Cereal
Yield 4 servings
Ingredients:
1 cup of organic quinoa
1 cup of organic almond milk unsweetened
1 cup of water Toppings:
1/2 or 2g tsp chia seeds
1 tbs or 13g dried organic cranberries
1/3 cup or 56g frozen fruit
1/4 cup or 60g almond milk
1 tbs or 18g agave nectar
1 tbs or 4g raw walnuts
1/4 tsp of cinnamon or to taste
Pinch of salt or to taste
Directions:
Combine water, almond milk, and quinoa, bring to a boil.
Cover, and turn heat down, to medium low and simmer for 15 minutes or until water has evaporated
Let set for 5 minutes with head off.
Portion out into 4 jars/containers, and add toppings.
Mix, cap and let set in the fridge.
Nutritional information: For 1 serving of cereal
Calories 337, Fat 5.1 g, Fiber 7.4 g, Carbs 65.3 g, Sodium 75.1 mg, Protein 6.3 g
I hope you get a chance to try this out. I have been looking for ways to fuel my workouts, and to keep my body going. I found the base recipe out of a book call Roar by STacy T. Sims PhD. I so far love this book and it has helped me understand a great deal more about my hormones and training as a woman. I recommend picking it up.
I added chia seeds, extra liquid, altered the sugar source and amount, and altered the toppings.
Let me know if you get a chance to try this. If you liked this recipe please hit the like button. If you try it out let me know in the comments section. Subscribe to follow my adventures. My daily shenanigans you can catch on instagram @sharpcupcake.
I like veggies and salad. And while I am not a strict vegetarian any more… I still love veggies. Given the choice 9 times out of 10 I will reach for grilled veggies, a salad, fruit, you name it. So here are some salads I made. My family loves them and devours them. I hope you and your family loves them too.
Pear Walnut salad
This is a pear, walnut salad. I made rice and lemon pepper tilapia to go with it.
If you have have never had a savory salad with fruit in it? If you have not I really suggest you try it. The savory flavors and slight sweetness of the fruit are a great compliment.
This is a vegan, gluten free, dairy free salad. It is healthy nutritious and delicious. I hope you get a chance to try it.
Recipe for pear walnuts salad:
1) 8 cups baby greens 2) red onion sliced to taste 3) 1 Bartlett pear sliced 4) 2 or 1 cup baby cucumbers sliced 5) 1/4 cup toasted walnuts 6) lemon zest
Honey Lemon Soy dressing 1) 1 tbs honey 2) 1 tbs soy sauce/or aminos 3) 1/2 lemon juices about 1 tbs 4) salt and pepper to taste 5) 1 tbs Olive oil
You see this picture… pretty huh? Who has time for that bow nonsense? I don’t! I am a busy woman. I generally make my oats and attach my reusable spoon with a produce rubber band I have recycled. Very much like this.
I use a rubber band
In order to make sure I eat on time. I have started back up making overnight oats. But I found a protein oat mix that simplifies things instead of having to add protein powder.
This has protein, carbs, is vegetarian, can be vegan, and very tasty!
Here is an updated version of overnight oats the way I make it with more protein. Enough of the chatter on with the recipe:
Protein Packed Overnight Oats with Cinnamon Apples and Cranberries
yield 1 serving
Ingredients:
1/2 cup of protein oats
1/2 cup of milk of your choice, I use non dairy milk
1/4 cup of Skyr or Icelandic yogurt
1 tbs chia seeds or 10 grams
1 tbs of sweetener of choice, I use local honey
sprinkle of cinnamon
1 tbs of probiotic dried cranberries
1/4 cup of water
6 grams or a hand full crushed Freeze dried cinnamon apples
Directions:
Add everything to the jar, or container, and stir really well. Cover and refrigerate overnight or for at least 2 hours.
Note:
I add more water because I am using dried fruit and freeze dried fruit.
You can add fresh fruit instead of the dried fruit
You can add unsweetened cocoa powder
You can even add chocolate chips
Calories and Nutrition Information:
calories 353, fat 7.1 g, fiber 9.5 g, carbs 55.5 g, sodium 74.4 g, protein 17.4 g
ingredients I used
almond milk
eating breakfast outside
Let me say this… yesterday was a bit of a bust. I ate within an hour after waking good. Then I ate at the next designated time also good, but then got super busy not good. So missed the 3rd and 4th eating time. Ended up not having a lunch type meal till 7 hours after. That is no bueno for me. Hey but I was able to eat at some of the times I planned out.
I hope you get a chance to try this out. I love it… I am weird and love that freeze dried apple reconstituted in water or milk taste. It reminds me of my childhood.
If you liked this please hit the like button so I know. If you want to follow my blog I write about my martial arts training, workouts, and food/recipes please subscribe. If you want to see my day to day shenanigans, you can catch me @sharpcupcake on Instagram.
I know I don’t represent everyone, but I know I am also not alone. For some people when life gets busy, the first thing that goes is their activity/workouts. When I am stressed, life gets in the way, or just upset the first thing that falls apart for me is nutrition. I can eat later right? Wrong… I run out of time, train my body not to be hungry. Its no good.
It looks a little like this for me: When I get stressed, busy, upset… I forget to eat. I put it off till I have, what I think is time to eat. This leaves me in a pickle. Because then when I surface for air, I realize I am hungry and if I have not planned I can make terrible decisions. I also find myself at the end of the day having not hit my macros.
Let me restate this about macros: I use macros as a tool. They are a tool to help me reach the nutritional numbers my body needs. Macros are a tool, but not to be focused on to much to be a detriment. Also your body works on averages. So if you did not eat enough protein in one day, if you make sure to eat enough the next day it will average out. That is why I focus on the averages.
I tend to default to carbs…they are easy and tasty!
So to combat this I am taking today to work on my eating schedule. Hopefully if I schedule it out it will happen more often.
This last week I was supposed to do just that, schedule out my food and keep to the schedule as best as I could. This last week I got busy… super busy, kids, work, workout/training… you name it. I did not make the schedule.
My schedule when I wake up alternates. So I don’t wake up the same time each day. That is my biggest problem. On days I work I get up at 4:30 am and tend not to eat till 9 or 10 am when I have a break in the day at work. I need to schedule eating my meals and snacks not at certain times, but at regular intervals that change based on when I get up, rise like the dead out of my bed.
So I am going to plan to do this:
wake up (4:30 am or 7:30 am)
Eat first meal: by 1 hour after waking 5:30 am or 8:30 am
Eat a snack: try 3 hours later 8:30 am or 11:30 am
Eat second meal: 3 hours later 11:30 am or 2:30 pm
Eat a snack: try 3 hours later 2:30 pm or 5:30 pm
Eat last meal: 3 hours later 5:30 pm or 8:30 pm
Hopefully this will work for me. I have made up meal plans, but it does me no good if it sits there and I don’t eat it. I have to do this for me. I have to break this cycle and make it a priority. This is the next step in my fitness journey. I have the training. Now is the time to hone in on my nutrition.
Schedule: This is a pretty typical week of training at least for the last 8 weeks (although now I am changing up my weight lifting program going forward because I just finished an 8 week program)
Monday 5/31/2021: Mile Run, and Weight Lifting 1 hour
Tuesday 6/01/2021: Muay Thai Training 1 hour
Wednesday 6/02/2021: scheduled rest day
Thursday 6/03/2021: Muay Thai Training 1 hour
Friday 6/04/2021 : scheduled rest day
Saturday 6/05/2021: 2 hours of Muay Thai and Kali training, Weight Lifting 55 minutes
On foot movement. Not only in our drills, but when I was sparring on Sunday I was getting lazy and crossing my feet when backing up. That is a no no. Will cause me to off balance and or fall.
On Teeping and knees to create distance. Using the right tool for the right time. Trying to teep when you are to close for instance is hard to pull off, but kneeing would might be better.
Drills for this week:
Knee
Muay Thai Training: class focus is on keeping our feet moving, and cover/block, and return strikes 1) jump rope
2) jab, cross, parry
3) jab, cross, hook, catch, parry, cover
4) cross, hook, cross, slip, bob and weave, parry
5) high hook to your left, high elbow cover, uppercut, hook, cross, High hook to your right, high elbow cover, uppercut, cross
6) incoming body hook to left, uppercut, hook, cross Incoming body hook to eight, uppercut, cross
7) feeder choice, hook to head or body
Teep
Muay Thai training: Knees and teeps
1) jump rope
2) jab, cross, Teep 3) held pads for H
4) jab, cross, knee 5) held pads for H
6) Teep, rear kick, hook, cross, rear kick 7) held pads for H
8 ) scoop Teep, kick leg, hook, cross, rear kick 9) held pads for H
10) lead kick, cross, hook, lead kick, lead teep 11) held pads for H
Kali- We worked on meeting the force in the strikes 1 – 12 We worked on going with the force in strikes 1 – 12 We worked witic to umbrella We worked half T We worked Full T
We also had cicadas that were super interested in Kali class too.
Areas I need to work on:
I need to work on my entries in sparring. I am short and will forever be out of range if I don’t work my entries
I need to work on my tells. I have a tell where I cock my shoulder back before I jab.
Problems/solutions:
I am going to work on footwork drills 2 minutes before every run, and 2 minutes after every run. Per my Kru’s suggestion.
Training focus: Weight Lifting and Running
Currently for running I am just using it as my cardio. Gonna add in some footwork for my martial arts before and after.
Weight Lifting, I have been on an 8 week training program. 3 day split. This was the end of week 8. So now:
I have chosen my next 8 week program, a shred weight lifting program
This coming week will be a de-loading week for me.
Nutrition:
This week because of how busy I was I went a little over on carbs. Its easy to pick up a carb full snack when you go to the store. This week I got much closer to my protein needs. Next week is a new week and I will keep trying.
I have notice that my recovery time has decreased since eating more of what my body needs. When D.O.M.S. (delayed onset muscle soreness) sets in I noticed it last for less time, and I recover faster.
MACRO AVERAGES
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Average
Goal
Difference
Protein
124
108
105
202
104
128
116
126.714286
173
46.28571429
Carbs
284
210
213
245
212
220
282
238
201
-37
Fat
77
105
96
155
109
89
74
100.714286
90
-10.71428571
Calories
2325
2217
2136
3183
2245
2193
2258
2365.28571
2306
-59.28571429
06/31/2021 – 07/06/2021
Well that is it for my last week. I finished up my 8 week weight lifting program. I am proud of finishing up. I have gained muscle , toned up, and have improved on my Muay Thai and Kali practices. All around it has been a good week
I have noted where I have a problem with my nutrition intake, and I am actively working to fix it.
What is the first thing that goes when you are stressed out, busy, or just don’t have time?
Thank you for reading. I have had positive feedback from my blog changes. If you liked this please hit the like button. If you want to comment please feel free to drop me a line. If you want to follow along on my adventures and musings, please subscribe.
You can catch my daily shenanigans on instagram @sharpcupcake. More photos, more just day to day stuff.
As always remember, Don’t Photo Edit, Just Go Get It!
Yup I am going to go there… This topic is very divisive. I have seen people tow the line for supplements, and I have seen people poo poo supplements. So I am going to talk about the supplements I take and why.
I am not affiliated with any supplement company and all views on supplements I take are just my honest views. I just think this might help someone out there navigate the multibillion dollar mess and quagmire you can get lost in when looking into taking supplements.
I have often noticed that the people who push the supplements the most have the most to gain from you following their lead. They are often affiliated with that supplement company.
I have read people dismissing all supplements and in some cases demonizing them. All you have to do is type in to google ‘why are supplements bad for you?’, and you will have a plethora of people telling you why they are bad and some will have horror stories about bad things that happen. I think it is important to read those too. Just understand what you are reading, and what their motivation is for writing.
I am not here to judge either extreme. I will say though that you should take everything you read and hear with a grain of salt. See if you can find a reason for person A disregarding a product (for instance, they may have had a bad reaction, or may have been ripped off). Alternately if a person B is promoting a product, why are they promoting it? Maybe it has helped them, and maybe they get a kick back from the company.
In any case read everything, study and learn what you can. You and your body are different and what works for me may not work for you.
Some Websites That Are Worth Reading On Supplements
In this case a Dietary Supplement is a just that a capsule, powder, gummy, tablet, energy drink, and energy bar. It is any one of those things you ingest to supplement your diet. They contain vitamins, minerals, and nutrients you normally get from food. Some popular supplements contain vitamin D, B12, minerals like calcium and iron, probiotics, stimulants like caffeine, herbs like garlic and tumeric, and collagen. Just to name some of them.
Some companies add more to their products, extra dyes, sugars, preservatives, etc.
Almost every person uses at least one supplement a day. (Daily vitamin, Caffeine in the form of your favorite beverage, etc)
Why use a supplement?
Supplements are used to add your diet and supplement your diet if you are not eating a full and nutritious diet.
Lets face it most of us are not eating like we should. We know we should eat a more nutritious meal on time, but our fast paced life gets in the way, and you may be shoving a granola bar into your mouth between meetings. Sometimes we don’t eat as nutritious and complete a meal because we have dietary restrictions like Lactose intolerance, allergies, or we are vegetarian.
Whether we have health restrictions or ones of our own making they still limit the nutrients that we can get in. This is a good time to supplement.
Doctors often prescribe supplements, like mind prescribed vitamin D for me.
What to be wary of?
If the supplement is promising anything… but mainly, weight loss, detox, and laxatives.
Supplements are not going to cure an sickness or ailment. If it promises to do that run far far away.
How do I know I am getting quality supplements?
That is a good question and you can verify that the supplement you are looking into has been tested and verified by these independent organizations:
NSF international
U.S. Farmacopia
ConsumerLab.com
These independent organizations above test the products to makes sure that they, properly manufactured, are made with the ingredients printed on the label, that they contain the amounts printed on the label, and that they do not contain harmful levels of contaminants.
Ok… don’t just take my word for it, read for yourself, learn what you can and what the different supplements can do for you.
Here is what I use and why. It has changed over time and will continue to change as I learn more, and my activity changes.
Coffee/Tea every morning – I enjoy the act of sitting and waking up with a cup of coffee or tea, caffeine gives me a pick me up
Daily Vitamin I Take:
Vitamin D – Doctor prescribed because I was dangerously low. I do try to get out in the sun daily thought to make it naturally
Fish oil – Omega 3 fatty acids, helps reduce inflammation, heart health, eye health, and skin. (it helps more than that but those are the reasons I take it)
Turmeric – Anti inflammatory, antioxidant
Glucosamine and Chondroitin – for joint care – commonly found in cartilage, and I don’t chew the cartilage like my Japanese grandparents do. I find the mouth feel unpleasant.
L- Lysine – this is an amino acid that the body cannot make, I use it for athletic performance
Performance Supplements: I take as needed, 3 to 4 days a week.
BCAA – ON (Optimum Nutrition) Amino Energy – Also known as Branch Chain Amino Acids. Of the 9 essential amino acids your body needs for muscle building and proper function, 3 of them are BCAA’s. Leucine, Isoleucine, and Valine. You can get these from protein rich foods. I have a hard time eating enough protein. I was a vegetarian for a long time. So this helps me get them in.
Helps with muscle growth
Decreased muscle soreness
Reduce muscle fatigue
Prevent Muscle wasting (or when your body cannibalizes your muscles during a workout due to lack of energy.)
ON Whey Protein Isolate/Concentrate Powder – I use it to supplement my protein intake. I don’t eat enough protein, I cannot sit down to a huge steak and sit and eat it. I am lactose intolerant and this is the only Whey that does not kill my stomach. Whey Protein Isolates have only up to 1 gram of lactose, so I can consume this with little to no negative effects.
ON Collagen – major component of your tendons, joints and connective tissue. Again not really a meat eater, and hate chewing on connective tissue, so this helps me get that in.
helps with hair and nails
skin
joint mobility
ON Creatine – You can get this from meat and animal protein. I use this cause I don’t eat a lot of meat and I am lactose intolerant so I don’t drink milk.
helps build lean muscle
increase high intensity exercise capacity
increase bone mass
increase muscle strength
helps speed recovery
has been proven to increase athletic performance.
ON Beta Alanine – increases muscle performance by increasing exercise capacity and decreasing muscle fatigue.
exercise capacity
reduce muscle fatigue
anti aging
immune enhancing
antioxidant
L – Carnatine – helps the body turn fat in to energy. I use this sparingly.
Do I use these performance supplements every day? Nope, I often use them on days where I have been active all day. Or I have a very heavy workout day ahead of me. For instance. I have 3 solid hours of working out I do on Saturday and Sunday, (Muay Thai, Kali, and weight lifting). On days like today I just ran and did my weight lifting workout. I only used the BCAA mix, for decrease muscle soreness, decrease muscle fatigue, and preventing muscle wasting. On days I don’t workout at all I don’t take these workout supplements.
Do I recommend that every person needs to use these? Oh heck no. When I was first working out only half an hour to an hour a day… nah I did not need it. I did not use supplements then.
If you are starting out (working out) and just getting going, chances are you are not going to need this. These are supplements, things to help you keep your performance at a level where you are progressing. Chances are if you are upping your workout program you will notice when your body needs help.
If you can eat all the protein, vegetables, and dairy you need, you won’t need as much supplementation.
Also talk to your doctor about supplements before taking any. Some can mess with your blood sugar levels and you just may not need them.
Did I decide to take every single one of these all at once? That would be a negative again, when I started to increase my workouts, I just used BCAA’s for a year. Then I realized after research that creatine was not the big scary supplement I thought it was. It was not going to make me look like some male body builder. So I added that. This year I added whey protein powder to try to help increase my protein intake.
What I am saying is my adaptation to supplements has grown organically. I notice a decrease in my ability, or I am healing slower due to an increase in muscle damage I am doing. I evaluate my nutrition, and supplement intake and I adjust.
This is an ever changing, adapting, sometimes increasing, sometimes removing a supplement part of my training.
Supplement is not the big bad word at all. We all take something, even if it is in the form of a multivitamin or you favorite cup of Java in the morning.
Maintenance Eating Week? I think 5th week.
OK so this week I will just say my protein intake has been terrible. I only averaged about half of what I needed to do this week every day. Sunday I got close to what I needed, and that was with me adding two protein shakes, and eating three extra eggs.
So goals for next week is to meet protein needs. I am doing well with carbs and fats… just need to keep pushing the protein. Especially with the way I have been weight training. Protein focus is what I need to do. I love veggies so much though.
MACRO AVERAGES
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Average
Goal
Difference
Protein
89
110
81
85
113
149
154
111.571429
210
98.42857143
Carbs
324
263
233
210
127
157
255
224.142857
245
20.85714286
Fat
113
85
93
86
99
112
102
98.5714286
109
10.42857143
Calories
2669
2257
2093
1954
1851
2232
2554
2230
2801
571
Training 5/10/2021: 1 hour – 1 mile run, Upper body Weight lifting
So back at it again. Today’s was upper body weight lifting day. Specifically back, shoulders, triceps, and abs.
I got my mile run in.
Woo this upper body workout was tough on my shoulders. But it was a good burn today. So one day I will be buff.
I am not good at chin ups, so I am doing them inclined so I am on my heels with a flat plank body while pull up.
Did my core stuff, it was a little twinge on my back but I made sure to stabilize my back during it.
3 supersets below: do all exercises in a set before taking a break
Superset 1: do this set x4 1) standing dumbbell upright row- 12, 12, 12, 12 2) dumbbell back fly – 12, 12, 12, 12
Superset 2: do this set x3 1) seated tricep overhead extensions – 12, 12, 12 2) overhead resistance band tricep extensions – 12, 12, 12
Superset 3: do this set x3 1) crunch into side to side crunches – 20, 20, 20 2) sit ups into twists – 20, 20, 20 3) upper crunches – 20, 20, 20
Training 5/11/2021: 1 hour of Muay Thai
Today was a good day of training. It was good because it was a test of my endurance. I work a job where I am on my feet. I was at work till about an hour and a half before my Muay Thai class. I was up at 4:30 am, and did not get home till 3 pm.
Man I was pooped. But I did it…I worked on my form, and tried to remember to keep my hands up.
I also got a chance to talk to Professor Pedro Sauer. He is an amazingly sweet man and takes the time to speak to all of his students. He gave me pointers about training and I am so great full.
I am a lucky woman, I have been able to learn, bump elbows, and train with living legends in the martial arts world.
Thank you Khun Kru Krysta for a great class.
Training 5/15/2021 Workout: 2 hours and 45 minutes, Muay Thai, Kali, abs weight lifting lower body
Today was a great day of training. I ended up taking 3 days off of training. I did not realize how much I needed the rest.
5) respond to the jab cross hook, return a hook, cross, lead kick 6) fed pads for H
7) respond to jab cross hook, high elbow cover and return a jab/strike, cross, hook, rear kick 8 ) fed pads for H
9) respond to jab cross hook, you bob and weave on the hook, return a hook to torso, cross, lead knee 10) fed pads for H
11) pop the leather where we responded to the jab cross hook 12) same as previous round
Kali:
We worked the Running Saint Rafael. Broke it down into three parts, abisadario 3, triple ordabise, umbrella 3
Weight lifting: Lower Body Quads and Glutes
1) dumbbell squats – reps – 20, 20, 20, 20 2) standing leg extensions- reps each side – 12, 12, 12
Superset: do each full set before taking a break 1) barbell hip thrust – reps – 12, 12, 12, 12 2) floor glute bridges with a plate – reps- 12, 12, 12, 12
Superset: do each full set before taking a rest 1) abductor with resistance band – reps- 15, 15, 15 2) dumbbell sumo squats – reps – 15, 15, 15
Training 5/16/2021 Workout: 2.5 hours – Muay Thai practice and lower body weight lifting
Today I found out one of the instructors I had the honor to learn from in seminars died. It is a great loss to the Muay Thai community and family. We are all so very saddened by this news.
He has touched so many of us, and his love for the art of Muay Thai transferred to all around him.
I can’t think of a better way to honor his memory in but to practice and work on the art he so loved and dedicated his life to.
Khun Kru Krysta also gave us a gift and demonstrated and taught us Ajarn Sangtiennoi’s Wai Kru. He taught her when she was in Thailand.
May his memory soar and continue in history. Those that love him will remember forever in their hearts.
In honor of Sangtiennoi Muay Thai training: 1.5 hours
Pad work and Sparring practice 1) I am working on bringing my hands back to my face. 2) tightening my high elbow cover 3) keeping my head moving 4) changing up my strategy in sparring, not aggress all the time, let them come to me. Range management, staying just outside of range and then getting in for strikes.
Weight lifting: glutes and hamstrings focus
Let me tell you getting kicked a lot makes this leg day hard to get through. Lol
1) barbell Romanian Dead Lifts – reps – 10, 10, 10, 10 2) barbell alternating reverse lunges- reps each side – 20, 20, 20, 20 3) dumbbell Bulgarian split squats – reps each side- 12, 12, 12, 12 4) kneeling resistance band pull through – reps – 15, 15, 15
Do you use supplements? Have you been afraid to use them? Are you going to try some in the future?
I sometimes eat these protein bars as well. Again to get the protein in I need to meet my macros.
Thank you all for reading, I hope it helped at least a little. Let me know what you think in comments, please like, and subscribe if you want to see more. I post more often on my instagram page @sharpcupcake
Meal prepping can get boring after a while. Now that everyone is in the house, my meal prepping has changed. Instead of individual bowls, I now make piles of food, for myself and H to dip into for our healthy lunches.
I have done everything from, wraps, tacos, burrito bowls, bulgogi bowls, fish veggies and rice, and of course the standard chicken rice and broccoli. So I have been looking for things I can make that are packed with nutrient dense protein and veggies, but of course has to taste amazing.
So I came up with this vegetable and turkey hash. It packed with, roasted sweet potato, roasted butternut squash, sauteed zucchini and yellow squash, ground turkey, shredded carrot, and green onion. It is full of flavor and nutrition.
This is a healthy, nutrient dense dish that is full of fiber, can be vegetarian you can substitute tofu for the turkey, it is low in fat, and so so so tasty.
Ingredients: Yields lunch ~ 8 servings
1 butternut squash peeled and cubed
2 large sweet potato peeled and cubed
4 zucchini diced
3 yellow squash diced
1 onion diced
3 lbs of ground turkey
2 tbls of Umami Mushroom seasoning from Trader Joes
1 tbls of salt
Pepper to taste
4 tbls of veggie oil Topping
shredded carrot to taste
1/2 green onion or to taste
Directions: Set oven to 400 F
Toss the butternut squash and some onion in oil, with salt and pepper. Place in 1/2 a pan. Toss the sweet potato and some onion in oil, with salt and pepper. Bake in an 400 F oven for about 20 minutes
Saute onion, zucchini, yellow squash, in oil, add salt and pepper, cook till done.
Using the same pan as the zucchini saute the ground turkey, umami seasoning, salt and pepper till cooked through.
Place roasted veggies, zucchini mixture, turkey, carrots, and sliced green onion in a bowl. Enjoy!
One bowl was ~, 130 g squash, 106 g sweet potato, 190 g zucchini mix, 124 g ground turkey, 22 g carrots, and 1/2 green onion.
Calories 630, Fat 36.8 g, Fiber 11.5 g, Carbs 49.2 g, Sodium 965.5 mg, Protein 30.3 g
Thank you for reading. If you have a chance to try this recipe let me know what you think. I would love to hear it.
I hope you have a fantastic weekend. If you liked this blog let me know by hitting the like button. If you want to read more subscribe. You can see day to day things on my instagram @cakesplosion .
Hello out there. I am here and I am alive. The second COVID-19 vaccine shot had me down for two days. I was very exhausted. You know that feeling right before you are coming down with say the flu? Yeah it was like that. The injection site was extremely sore, and I had a slight headache. Other than that I bounced back on Wednesday and carried on with my training.
Yep I was able to keep to my mini cut during the slight down time. It was actually hard to meet my caloric needs when I was not feeling well and just wanted to sleep. But after 48 hours I was right as rain. My arm was still a little sore, but I was no worse for the wear.
My martial arts gym home moved to a new location. We are settling in, and it is going to take time to get everything sorted and where it is all working 100%. We persevere and we roll with the punches. However, that means some of our class times have changed, and that takes some getting used to. We have to go early in the morning, and that is fine and all but that means not sleeping in.
Mini CutUpdate
(note: You must find the right macros, and caloric intake for you. I am only giving you my information for reference.)
Daily macros I am trying to meet: Moderate Carb intake Protein = 173 grams Fat = 90 grams Carbs = 201 grams
My averages for the last two weeks:
MACRO AVERAGES 2/22/2021 to 2/28/2021
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Average
Goal
Difference
Protein
144
132
126
101
111
76
99
112.714286
173
60.28571429
Carbs
162
204
204
118
153
124
198
166.142857
201
34.85714286
Fat
49
62
82
97
104
55
89
76.8571429
90
13.14285714
Calories
1665
1902
2058
1749
1992
1295
1989
1807.14286
2306
498.8571429
This is the first week of mini cut data.
MACRO AVERAGES 3/1/2021 to 3/7/2021
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Average
Goal
Difference
Protein
72
63
110
103
104
103
107
94.5714286
173
78.42857143
Carbs
159
136
182
259
228
189
161
187.714286
201
13.28571429
Fat
46
61
68
116
40
87
72
70
90
20
Calories
1338
1345
1780
2492
1688
1951
1720
1759.14286
2306
546.8571429
Second week of min cut data.
So this is eye opening. This level of detail and view is helping me course correct to hit my goals. According to my fitness watch tracker, I am burning about 4,000 calories on Tuesday, Thursday, and Saturday. On Monday, Wednesday, and Friday I burn about 3,000. The exception being Monday 3/1, and Tuesday 3/2 after I had the COVID-19 shot.
Scale numbers are going down. I have seen ~ three lbs of weight loss.
I am having to make sure I eat on time, and I am trying to make sure to eat the correct amounts. I have to up my intake it looks like.
I am having a hard time meeting my macros. I am going to have to snack more I guess.
I am lactose intolerant, but found whey protein isolate so far does not upset my stomach.
Again I am only sharing to share my experience and to reference what I am doing. You will want to calculate your own numbers, and your own macros.
Is this detailed view of data helpful?
On to my training for the week:
Wednesday 3/3/2021 Training: 1 hour and 15 minutes- 1.2 mile run, HIIT ramp rowing, slider workout and weights
It was a beautiful morning and I have been sitting on my behind for two days. After COVID-19 second, shot arm is a little sore still but not as bad as the last two days. Also not dead tired anymore. Yay!
Ran 1.2 miles
20 minutes Ramp HIIT row: 20 min ramp HIIT, 4 intervals total
3 intervals of: 1 min @ SR 18 1 min @ SR 22 1 min @ SR 26 1 min @ SR 30 1 min recovery
Last interval: 1 min @ SR 18 1 min @ SR 22 1 min @ SR 26 1 min @ SR as fast as you can (35 for me today) 1 min recovery
Slider workout: do this set 3x through 1) slider sit through – 10 x reps each side 2) slider skaters – 20 x reps 3) flye Push-ups- 5 x double arm, 5 x each arm 4) plank wipers – 10 x reps each side
Weight lifting: do this set 3x through 1) goblet squat- 10 x reps, 35 lb dumbbell 2) sit ups with press at the top- 30 x reps, with 20 lb kettlebell 3) fly to front raise- 10 x reps, 10 lb dumbbell 4) tripod tricep rows- 8 x reps each side, with a 35 lb dumbbell
I got it done then made brunch and got on with my day.
Thursday 3/4/2021 Training: 1.5 hours of training.
Today was a day I needed to get into the gym. It was good to get in and work the drills. Thank you Khun Kru Krysta for a great class.
I did an extra workout before the class. 3x through this set
1) fast feet 30 seconds 2) star jumps 30 seconds 3) sit through 10x reps
Muay Thai Training:
1) jump rope 2) Jab , catch , jab drill
3) Jab, cross, hook, cross, lead kick 4) held pads for H
5) Jab, cross, upper cut, upper cut, hook cross, lead kick 6) held pads for H
7) Jab, cross, lead elbow, rear elbow, rear knee, rear kick 8 ) held pads for H
9) Lead Teep, rear kick, hook, cross, lead kick, defense Teep 10) held pads for H
11) Shadow box footwork- circle jab, circle shield, step back Teep….Step and slide jab catch jab, step and slide cross hook cross, step and slide jab high elbow cover jab
Friday 3/5/2021 Training: 1 mile run and calisthenics
Good Friday Morning!
Woke up and my body is feeling tired. So instead of a heavy workout. I went for a mile run. It’s 27 F degrees out and windy. Brrrr! And did some calisthenics.
Calisthenics:
1) 100 push ups 2) 100 sit ups with press 3) 100 reverse sit ups
Saturday 3/6/2021 Training: 3 hours of Muay Thai and Kali
Today I had a great day of training today. It was kinda early but nice to be done early.
Muay Thai we worked on distance management, getting in and getting out. I was also working on keeping my hands up to keep my face covered even when I am exhausted. My hands migrate lower the more tired I get, but I was trying. I also worked on getting out of the pocket after I completed my combo.
Muay Thai Training:
1) jump rope 2) Jab , catch , jab drill
3) Jab, cross, hook, cross, lead kick 4) held pads for H
5) Jab, cross, upper cut, upper cut, hook cross, lead kick 6) held pads for H
7) Jab, cross, lead elbow, rear elbow, rear knee, rear kick 8 ) held pads for H
9) Lead Teep, rear kick, hook, cross, lead kick, defense Teep 10) held pads for H
11) with a partner throw jab, catch, jab, cross, Perry, cross, hook, bob and weave a cross, hook 12) let your partner throw first
Thank you Khun Kru Krysta for teaching and working with us.
Have you tried a mini cut? Would you rather a less detailed view of my mini cut information?
I hope you all have a great week. I am going to keep training, like I do, and I am going to work on getting the macros in I need to. I consider this a work in progress. I am learning. I am adjusting, and I will keep trying. I may make a mistake, but I will keep trying.
Thank you for reading my blog. If you liked this post please let me know and hit the like button. If you want to see more please subscribe, and if you are feeling chatty please feel free to comment. I just wanted to say thank you to all the viewers. There are some interesting opportunities for me coming down the line, and I am amazed that you are all reading my blog. So thank you all, and please tell me what you think.
If you want to see day to day stuff, and sometimes my food, I put that on my instagram account @sharpcupcake . Don’t forget: Don’t photo edit, just go get it.
Yup you read that right. I started a mini cut. What is a mini cut? Why am I doing it? What do I hope to get out of it? Will it work?
I will try to answer all those questions and maybe more. I will you updated on my mini cut cycle in my following blog posts. I don’t know how it will be structured but there will be a little blurb about how I am doing and what I am feeling etc. I will put it somewhere in the following blog posts.
Note: You should see a professional for nutritional and dieting help. I am not that. I am just your average Jill learning as I go along. I am telling you what I am doing, so you can come along with me on my crazy journey adventures.
You may also be wondering why this is late. I normally post on Monday of every week. I got my second covid shot and it wiped me out yesterday. So I am attempting to do this post today.
I don’t have a great relationship with food. Well with food and it going into me. I am a chef and love to make other people food, but normally I feel guilty when I eat food. Especially when I eat food that I deem is bad for me. So with that said I am sure you can guess I have had up and down relationships with food, dieting, and trying to monitor my ever fluctuating weight.
I have been super extream in the early years during my time in high school and college, keeping a ledger of all the things I ate and how many calories were in them. Till a coach got ahold of me and told me I needed to not cut any more weight and to go eat.
I tried many diets that were popular, and had success and then failures.
I went to school so I can learn about food, and I have to be careful when doing a cut so as not to become obsessed.
I don’t normally talk about weight loss cause I am still learning and trying to figure it out myself. There is so much information out there that it has taken years and years to sift through and I am still sifting. I don’t have all the answers, but I can tell you what I know and what I am doing. Here is what I know:
Food should have no power on a person. It is just fuel for your biological machine.
What you put in will either be burned or saved in the form of fat because your body is amazing and always trying to keep you alive.
Your body is adaptive, and will adapt to anything you do to it. That is why diets don’t often work.
Your body is a homeostasis machine and will try to maintain your body weight to keep you healthy and alive.
Because of points 4 and 5 you metabolism will slowly slow down if you are in a constant or to steep a cut to account for the limited amount of calories you are taking in.
This means that then your body will only burn that limited amount and your weight loss will plateau, and you will slow your metabolism down.
This will cause you to have to stay at that cut amount of calories for ever to avoid adding body weight.
Then you will have to cut more calories to lose more weight and then you are in a dangerous spiral.
This is unhealthy and can get you dangerously low on calorie intake if you are not careful.
Not all calories are created equal – you need to eat nutrient dense foods, and figure out what
Understanding macros helps a great deal.
Your body runs on averages. So if you indulge one night you are not going to ruin an entire week. (note: I believe other countries socially understand this better.
“The French are also less anxious about food than Americans … Americans trend to associate food with health, not with pleasure, and worry more about food than people in any other nation surveyed. When shown a picture of a chocolate cake, the most frequent responses from Americans were ‘guilt’, and ‘calories’. The French response: ‘celebration’ and ‘pleasure’. The French associated a picture of ‘heavy cream’ with the word ‘whipped’, whereas the Americans described it as ‘unhealthy’.”
Karenlebillon.com
What is a mini cut? A mini cut is a short term 2 to 3 week 20% deficit or cut in my maintenance calorie intake. Meaning the maintenance calories that I have to eat to maintain the current weight I am at, I cut 20% of. So for lets say a 2500 calorie diet you would cut 500 calories. But there is the kicker… the change in what I have normally done. Wait let me back it up…
I had to “reverse diet” or repair my metabolism from all the restrictions and crap I threw at it. That is a whole other post and whole other discussion I could go into. But suffice to say I let myself intuitively eat, try to eat healthfully and indulged as well. I did not count, and did not track. I had to reset my system.
Ok back to what I was discussing before… the change in what I would have normally done… is do 2 to 3 week cut, then 1 to 2 week eat at maintenance. Normally I would have just, cut loose, then plateau, cut somer more, loose, then plateau, lather rinse and repeat. That would slow my metabolism down and I would get frustrated and just be fighting the tide.
Imagine trying to throw buckets of water back into the ocean when the tide is coming in. It is futile and so was the way I was doing things before.
I am doing this mini cut and trying to meet my macros at the same time. To find my maintenance calories, my macros and TDEE (Total Daily Energy Expenditure). I used this site. https://tdeecalculator.net/
Why am I doing it? While I am exercising, training and performing where I want to be. I want cut to extra fat. I want to tone up, and I want my body to be the best it can be.
What do I hope to get out of it? I want learn and keep understanding my biological machine. I want to cut working with my body and not fighting it.
Will it work? I have hope it will. Only time will tell.
Here are some youtube videos I have been watching, and trying to learn from.
Do your own research, and figure out works best for you. This is what I am trying am about 1 week into a three week cut. Anyway on to my training for the week.
Monday 2/22/2021: Workout: 1 hour – HIIT rowing, HIIT Plyometrics, and #shefit30 boot band challenge
It’s cold outside and was snowing actively when I started my workout. So I decided to do a intermediate rowing workout.
Glad I got it done today!
20 min Rowing HIIT info: intervals from stroke rate to stroke rate (SR), 4x 1 minute all out sprints.
Interval 1 2 min @ SR 16 1 min @ SR 24 2 min @ SR 16
Interval 2 2 min @ SR 18 1 min @ SR 26 2 min @ SR 18
Interval 3 2 min @ SR 20 1 min @ SR 28 2 min @ SR 20
Interval 4 2 min @ SR 22 1 min @ SR 30 2 min @ SR 22
20 min Plyometric HIIT: 55 second hard push intervals, 45 seconds rest
1) x4 lunge + shoot a basket ball, x4 lunge + jack, 4x uppercuts, burpee, 4x uppercuts, burpee, 4x uppercuts, burpee, 4x uppercuts, burpee, 4x lunge side + lunge side + tap floor+ tap floor 2) same as above
3) quick feet, 2x 180 jumps + 2x jacks, 2x 180 jumps + 2x jacks, 3x squat + high jump, 3x jack, 3x squat + high jump, 3x jack, 4x jacks + 4x sumo squat and touch, 4x jacks + 4x sumo squat and touch 4) do the same as above
5) 2x jacks + run in place, 2x jacks + run in place, 4x side to side lunge with floor tap + 4x lunges reaching high, 4x side to side lunge with floor tap + 4x lunges reaching high, 4x jump lunges, 2x high knee lunges + run in place, 2x high knee lunges + run in place 4) do the same as above 5) do the same as above
Shefit30 Challenge: with bands 3x sets
1) lateral Groucho walks x 15 on each side 2) bridges knee abductors x 30 3) fire hydrants x 15 4) squared side steps x 10 each side 5) plank jacks x 30
Tuesday 2/23/2021: Training: 1 hour of Muay Thai training and #shefit30 boot band challenge Day 21 of the challenge.
The words of the day are COMMIT TO YOU.
I ran out of time today. I have all the mom stuff to do, gotta check kids school work, and I worked early in the morning. So I got done what I could. Only 2 x through. Man those back to back hip dips are rough though.
My friends get out there and do what you can. Man I need a nap. Lol
2x through C. 20 High Knees O. 30 Sit-Ups + press with a weight M. 30 Plank Jacks M. 30 Plank Jacks I. 25 Knee Crunches T. 30 Hip Dips – 30 each side
T. 30 Hip Dips – 30 each side O. 30 Sit-Ups + press with a weight
Y. 100 Flutter Kicks O. 30 Sit-Ups + press with a weight U. 30 Bicycle Crunches
I thought about not writing this up but F*%k it. Often throughout my life (in the before H times), I have had to downplay my hormonal swings due to fear of being teased or called out for how weak a girl is. My instinct was to just ignore it but I write theses posts and want to be transparent about my fitness/martial arts journey. So here it is, the nitty gritty…
You know what it’s like being a woman practicing martial arts? It’s just like the guys doing it but oh wait you have aunt flow coming to town and all the hormones that go long with it. ( sore breast’s, bloating, bleeding if you still do that) This one today is a dosey, no warning, and you are not prepared for it. The uterus, my uterus was yeeted 4 years ago with a tumor and all its misery.
Today was a busy stressful day. Kind of a usual day for me. But what is unusual is the flood of hormones and and reaction to a friend saying something so kind to me. That I was not expecting it. And brain says nah you are not that, and you instantly want to cry. Even if it makes you look week.
Throughout my training today I felt off. My foot was in the bucket all night and while I have been working on ignoring my mistakes and pushing through these got to me. Because you see after training for 4 months in south paw, switching to my orthodox fighting felt like poop!
I did not realize it might also be hormones till that one friend said that really nice compliment and that reaction was so disproportionate. I will say I avoided crying in front of them. But when Khun Kru Krysta saw me and asked well it took all my fight to hold the dam. She said, “it’s ok go drink water, eat a tiny piece of dark chocolate and get some rest.”
So yeah this day of training was very similar to Saturday’s and this post is already long enough. I am not going to put the details here. I should reward you for reading through it if you are still here.
Yep ya girl had a stress day and hormones are making it seem much much worse. I had a ridiculous cry in the car over who knows what. Everything!?! H is so supportive and my friends are too.
Wednesday 2/24/2021: Workout: 54 minute workout, HIIT Rowing and #shefit30 Booty Band Challenge Day 22
I got a great night of sleep. My core and upper body is sore from yesterday. Woke up and did this workout.
Man my flutes, hamstrings, and quads are going to be sore tomorrow.
30 minutes of Rowing: 10 minutes fast no resistance row warm up, 20 minutes Ramp HIIT row.
20 min ramp HIIT, 4 intervals total
3 intervals of: 1 min @ SR 18 1 min @ SR 22 1 min @ SR 26 1 min @ SR 30 1 min recovery
Last interval: 1 min @ SR 18 1 min @ SR 22 1 min @ SR 26 1 min @ SR as fast as you can (35 for me today) 1 min recovery
Shefit30 Challenge: 3x this set all with resistance band
1) squat hops x 15 reps 2) alternating Groucho x 20 reps 3) split squats + rear leg lift x 15 reps each side 4) wide stance good mornings x 20 5) side step and squat x 20 each side
Today was another busy day so I got the challenge in and done right before Muay Thai class.
In Muay Thai I was tired and kept dropping my hands. Need to work on that and my footwork was messy. But I put the time in. Just gotta keep chugging along.
Challenge: Today is day 23, and the word for today is INVINCIBLE. I only got 2x through before class started.
I also did mule kicks the entire time because I misread donkey kicks as mule kicks.
I. 25 Knee Crunches N. 15 Jump Lunges V. 20 Donkey Kicks (did mule kicks) I. 25 Knee Crunches N. 15 Jump Lunges C. 40 High Knees I. 25 Knee Crunches B. 20. Squat Jumps L. 15 Mule Kicks E. 15 Push Ups
Muay Thai Training: 1) jab, catch, return a jab (to work on footwork and distance management) 2) held pads/parried defended against his turn
3) jab, cross, hook, lead kick 4) held pads/parried defended against his turn
5) fake the jab, cross, hook, cross, inside leg kick (nao tek), get out 6) held pads/parried defended against his turn
7) fake high jab, hit low jab, bing choy gua choy, cross, hook, lead kick 8 ) held pads/parried defended against his turn
I got my workout all done before maintenance came to fix our constantly running tub faucet.
Yeah…it was just a drip for days and then started just running yesterday when at fully turned off. Fun fun… I had all windows open, entire family in masks and I re-sanitized all surfaces they touched or might have touched. They were perfect gentleman but my anxiety about COVID coming into my house, my safe place was high!
Anyway here is what I did:
1 mile run outside
20 minutes Ramp HIIT row: 20 min ramp HIIT, 4 intervals total
3 intervals of: 1 min @ SR 18 1 min @ SR 22 1 min @ SR 26 1 min @ SR 30 1 min recovery
Last interval: 1 min @ SR 18 1 min @ SR 22 1 min @ SR 26 1 min @ SR as fast as you can (35 for me today) 1 min recovery
#shefit30 challenge: 3x through this set
1) arm rows 12 x reps each arm 2) 90- degree lateral elbow raises 15 x reps 3) rear delt pulls 15x reps 4) in and out push ups 10x reps 5) v-up leg lifts 15x reps
Woot I got my workout done though!
Saturday 2/27/2021: Training: 2 hours of Muay Thai practice
We worked the pads, and sparred today.
We worked on shielding and the kicking right away with the same leg we shielded on.
I worked on keeping my hands up. Did an ok job of keeping them up. But I still need to work on keeping my hands up. After about an hour of straight training they start dropping. Lol
Also need to work on when I am teeped to just eat it and keep advancing or crashing in. So I can get into range.
Woot a great day of training. Also look at my new sweatshirt crop top. I love it. It says Dangerous Woman. From the company No Prince Charming. That company sends some of the sale to help at risk women learn self defense and Martial Arts. My pants are one of my favorite pairs Grrrl.com brick house pants! Love love ❤️
I am showered, fed, dead tired and now may take a nap.
Thank you Khun Kru Krysta for working us hard.
So today is Tuesday. I am a day late with my blog post, but I did it. Yes I am in a mini cut right now. I am not expecting magic. I just want to better understand, and treat my body better. Instead of fight it, work with it.
What are you doing? How is it working for you?
Does your biological machine run better on protein, fats or carbs? Protein is hard for me to eat enough of. Carbs? I am a champion carbs eater.
As always thank you for reading my blog. If you liked this post please let me know and hit the like button so I know. If you want to see more please subscribe, and if you are feeling chatty please feel free to comment. Hello to all the old and new viewers. I hope you have a happy wonderful week.
If you want to see day to day stuff, and sometimes my food, I put that on my instagram account @sharpcupcake . And don’t forget: Don’t photo edit, just go get it.
Here is a short quick post of a lunch I made that is so tasty. I took a page from an old well known sandwich. The cucumber and cream cheese tea sandwiches. But I wanted more veggies and substance to my sandwich.
This is a, healthy, low fat, low sodium, vegetarian meal, and can be made gluten free with gluten free wraps.
I added Salami to H’s wraps and so it can be made non vegetarian if you choose as well.
Yield 2 sandwiches
Ingredients:
1 wrap of your choosing ( I used Sun Dried Tomato Basil wraps)
1 carrot shaved (using a peeler)
1/2 cucumber sliced
1/2 bell pepper sliced into strips
2 tbs of cream cheese
pickled onions to taste
3 Small leaves romaine lettuce
Directions:
lay out the wrap, spread the cream cheese in a line on the wrap.
shingle the cucumbers on the cream cheese
add the rest of the veggies
spread a small amount of cream cheese on the end of the wrap where it will overlap and touch the outer part of the wrap, and will stay shut.
cut in half and enjoy
Stats:this is for one wrap without any cold cuts
Calories 341, Fat 11.6 g, Fiber 4 g, Carbs 49.5 g, Sodium 1016.5 mg, Protein 7.8 g
Today’s lunch was great. It was deeply satisfying and refreshing. I hope you get a chance to try this out. I enjoyed it, H enjoyed it, and my kids who ate some of mine enjoyed the sandwich.
As always thanks for reading. If you liked it, hit the like button, please subscribe, and if you get a chance to try it please let me know in a comment. Or just comment if you like.
Don’t Photo Edit, Just Go Get It. Reach for your goals!
Thinks with Spinks 