Sarah
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subbed my blueberries for frozen banana & blended with Greek yogurt— stirred in crumbled PB balls… popped back in freezer for a bit, like a cookie-dough FroYo
Made pancakes for meal 1 (I’m following MEAL PLAN 3):
42g ground oats, 202g liquid egg whites, cinnamon, vanilla extract & 1/4tsp baking powder (stir & made 2 in pan with 4g buttery flavored coconut oil. Topped with 16g peanut butter & 45g banana (& WF syrup)FOR MEAL PLAN 1 (NOTE: not fully based on substitution list but macros):
28g ground oats, 140g liquid egg whites, 12g almond butter, 55g banana, & 1 slice turkey baconFOR MEAL PLAN 2:
30g ground oats, 150g liquid egg whites, 14g almond butter, & 2 slices turkey bacon (no banana)** I buy a container of old fashioned oats & grind myself in food processor to make ground oats. Saves money. I use this a lot in my baked good recipes. Pancakes & waffles can always be created using oats (starchy carb) & egg whites (lean protein). Batter is a bit runny, so I make in pan not on griddle.
Also, different salmons have different macros— especially fat macros (pink vs Atlantic vs Sockeye)… just something I didn’t realize before my husband picked up a different type 😉
I’ve been obsessed with True Lemon. I add one packet & Some stevia— lemon blueberry is my favorite summer combo!
I’ve been using the AirFryer lately (350 degrees x8 minutes) or grilled. Grilled zucchini is good, too!
Using 1 TBSP of honey brought carb macros up…
@kemaouga599 what type of salmon are you using? Fats can vary depending on type (Atlantic, sockeye, pink) & sometimes that make a difference. I would aim to hit fat macros based on your specific type.I’ve used not over ripe bananas & flavor was still good. I originally made as muffins. I baked at 350 degrees for 25-27 mins. I made 16 muffins using a silicone muffin pan so they just pop out.
I would just make all waffles & then weigh the total mass of all waffles after they are cooked. I would then calculate the mass of 1 serving by dividing by 12 (or for my specific meal plan divide by 1.5 to get the mass of waffles needed for my meal).
Yes, great question & response. I’ve been pretty much maintaining within a 5lb variance since June, so pushing past this, being uncomfortable, is part of my personal challenge. I keep reminding myself to trust the process, that it is just for the challenge, it is short term, & I can reverse up to where I want to be afterwards.
I’ve eaten them cold & prefer them best reheated in toaster oven. I’d love to hear feedback from anyone who tries them in an air fryer.
I add a splash of maple extract to my boiling liquid & then once oatmeal is finished, I top with cinnamon & stevia. Devotion Nutrition makes Flex Flavors which are stevia sweetened packets in a variety of flavors. Apple pie spice or pumpkin spice are good additions too if cinnamon gets boring.
You could also try a staggered stance with one foot in front of the other, keeping both feet on the ground & hip hinge pushing the hips backwards. I find holding a kettlebell with both hands works best for me in this setup & helps with balance. Complete the number of reps on one side & then switch position of feet & finish reps on other side.
I know it’s not the best option, but diet A&W root beer… it helps keep me away from those gummy bears that I know are in this house! At some point in the challenge, I know that I will probably want wine… but I also want progress so hopefully progress will win!
My husband, chris, is in the challenge but not on social media much including the forums. He says he’s feeling good & has been sticking to the meal plan. He has a rotating shift schedule for work that sometimes is challenge fitting in workouts & sleep but he’s doing it! @royK I can so relate to the less puffy face feels. Keep up the good work, guys!
I just finished up with day 2 (HIIT in evening session) & I’m completely physically exhausted & I’m loving every I-can’t-move moment!!! Tomorrow morning I might be thinking differently ?
Hello, everyone!
My name is Sarah. I’m 37 & the mother of 2 children (11yr girl & 3yr boy). I live in western NY with my husband, Chris, who is participating in his first Nicole Wilkins challenge. We both are pharmacists. I have always been active but got into more serious weight training & nutrition in November 2011. I competed locally in 2 figure shows in 2013. I had a rough post-show rebound followed by pregnancy & lots of personal stress. On a whim, I signed up last year for Nicole’s 60day challenge. I had great physical results, but the internal transformation was exactly what I needed, and I am ever so grateful! I look forward to interacting with you all & hope this challenge helps you reach your goals, whatever they may be! ?
Hot sauce??
In past, I’ve subbed out 1 whole egg with 1oz goat cheese or feta. Some macro adjustments may need to be made, but they are close.A small amount of sugar-free jam/jelly can help flavor things up, kind of like a
PB&J, adjust macros as needed… also, devotion nutrition sells flex flavors (stevia based) so you can change up taste on regular basis
