Tag: food

Cali Girl Gets Macros!

Welcome to the wonderful world of macros which is both exciting and terrifying, for those who don’t know how to get started! Starting in January 2017, I decided to try using macros to calculate my nutritional goals because I saw a lot of people achieving great results with it. Below, I outline how to get started, but if you are already a macro veteran, you can bypass the How I Got Started section and scroll down to Lessons Learned.


How I Got Started

I heard the acronym IIFYM everywhere, and learned that it stands for “if it fits your macros!” I discovered that the site has a free macro calculator here: https://www.iifym.com/iifym-calculator/, so I used their free calculator, input the required information like age, height, weight, activity level, and goals. A lot of this is based upon how much exercise you commit to every day.

After entering your information and goals, the site gives your macros based on what you input (mine are below)! The great thing about it is that you can PERSONALIZE this to fit what YOU want to do with your body and what you want to consume. I actually adjusted mine a little bit to increase the protein, increase the healthy fat (to accommodate nuts and avocado), and reduce the carbs. The values all have a relationship (so as you change protein, fat, carbs, etc. the others change to fit within the same total number of calories). You can change it too! This is what I came up with for my goals.

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The IIFYM.com website has a place where you can sign up for their specific meal and fitness plans, but I decided that I’m going to put together my own meal plan. I love seeing how things work, and the DIY method is FREE! I asked around to find out what friends use to calculate daily macros, and the first app that was suggested to me was My Fitness Pal.

I downloaded the app, and it seemed very intuitive. You search for a food that you ate or plan to prep, weigh it, and input it in the app. The app then tells you the amount of calories and all of the macros in that food or meal! Easy enough right?

I started with chicken. I got a value pack of chicken breasts, cut them up, and weighed them on my food scale (I use that little “tare” button to offset the weight of the plate so that it’s not included in the weight of the chicken). The food scale that I have is unfortunately not available anymore, but here are a good selection of ones you can try from Amazon if you don’t have one already!

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From there, I input the foods from my recipes into myfitness pal individually. So if my recipe contains 6 ounces of chicken as seen above, 1 tbsp of basil, a dash of paprika, 1 tbsp of parsley, 1/8 tsp of salt and 1/2 tsp of pepper, I enter all of those ingredients into myfitnesspal. From there, if I add a salad to my mealprep, I enter all of those individual ingredients as well to get the totals for that particular meal.

After entering all of the information in, this meal below came out to the following (I did not add dressing to my salad in case you were wondering why it wasn’t listed):

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As I mealprepped more and more meals to the week, I added them all into my app, under the categories Breakfast, Lunch, Dinner, and Snacks.

I then can make sure that my calories and macros fit within the guidelines I got as a result from entering my information into the IIFYM.com website!

I have to say however, that I’m not extremely strict and rigid with the calories and macro counts; I just keep them in mind and make sure they don’t fall too far out of range.

And that’s it! You enter in all of the foods you prep, or if you’re not a mealprepper, you can just add foods per meal as you eat them and get a daily total!


Lessons Learned

And now… for the lessons learned. So much information all in one week!

1 // My Fitness Pal Contains Incorrect Information

I was going along and entering in my food, checking the calories/macros for all of last week, blissfully without questioning the information in the My Fitness Pal app. After all, MFP  was designed for this, and should be smarter than me, right? WRONG! Here are some reasons why your information might be incorrect

  • User Generated Errors – MFP contains foods that are generated by users, meaning that anyone can enter information and it might not be correct. If you search for and find these incorrect entries and add them to your meal plan, this incorrect information will throw off your totals. I made the mistake of looking for a complete meal and found this “Western Omlette.” I recreated it not knowing that the user who input this was incorrect!

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  • My Fitness Pal generated errors – MFP has “verified” foods, noted by a little green check mark as seen below. Most of the time they’ve been pretty accurate, but for some reason, several times I’ve calculated the calories based on the macros and sometimes they too have a slight margin of error. For this reason, I did some research and learned how to verify the calories using simple math.

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2 // Verify the Calories Based On the Macros

I learned that:

fat = x 9 (that’s a multiply sign)

carbs and protein = x 4

To show how this works, let’s look at a nutrition label for gluten free pasta.

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If use the basic formula here, Fat (1 x 9) + Carbs (42 x 4) + Protein (5 x 4) = 9 + 168 + 20 = 197. That’s pretty darn close to 200 (I think they round up). I now have learned to double check to make sure that the total calories look correct/are within close range to make sure my counts are accurate!

3 // Scan Your Food

My Fitness Pal has a scanner feature, where you can scan the barcodes of most foods and it will show the information without you having to enter it directly! This saves me lots of time!

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4 // Getting Your Totals

A really awesome person from Instagram shared with me that if you turn My Fitness Pal to landscape format, it gives you your total macros per meal and for the day! Being a person who keeps the rotating feature on my iPhone currently on lock (so that it doesn’t rotate), I had no idea and was adding things up manually! But look no further to modern technology…. woohoo!

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A Huge Variety of Apps

There are a lot of tracker apps for this, and MFP is not the only one you can choose from. I didn’t have a lot of time to try them all, but I did download Lifesum, and really liked its fun and sleek user interface as seen below. However I think based upon some of the research I did, most of these apps are about the same in accuracy, but MFP has a larger database of food. If you’re looking for more information and not sure which app you might want to use, this article (http://www.imore.com/) has a great detailed breakdown of some of the most popular ones! The article is a few years old, so if you know of some better apps feel free to leave a comment in the box below!

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To Sum It All Up

So remember those results I posted from the iifym.com website up there? It recommended my daily totals be: 1969 total calories, 153g protein, 105g fat, and 103g carbs.

This is my meal schedule for the week and my totals are 1982 calories, 149g protein, 105.5g fat, and 110g carbs. I came pretty close!

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Well that’s all, folks! I hope you enjoyed my recap of my first week with macros, and hope it helps you get started if you haven’t already. I’ll be posting my weekly meal plans on my Instagram page @caligirlgetsfit, so feel free to follow along and tag me in your photos so I can follow your journey too! I love that so many people are doing this and we are helping each other learn and get better. #strongertogether

With love and yummy tummies from California,

Shannon @caligirlgetsfit

Taco Tuesday Mason Jar Salad by @fitchickscook

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I love recipes that are not only easy to make, but are easy to eat, especially when on the go! A lot of my mealpreps need to be reheated, and most of us don’t have a microwave or stove in the car! (If you do however, we seriously need to talk!) lol.
For clean meals that can be consumed anywhere, look no further than my beautiful friend Tina, better known as @fitchickscook, who is this month’s featured recipe share! This recipe keeps really well in this Mason jar, and lasts for 5 days! Also, no reheating is necessary since it can be eaten cold. I also love how flavorful it is, and it’s refreshing and really fills you up. Not to mention it’s pretty to look at. This prep is so easy. Here’s how to make it!

What you’ll need:
  • Diced tomatoes
  • Shredded purple cabbage,
  • Cooked ground turkey meat in cumin, paprika, cayenne and chili powder with some salt and pepper or use an all seasoning spice like Flavorgod Taco Tuesday seasoning
  • diced red and yellow bell peppers
  • jalapeño rounds
  • finely chopped kale
  • canned red kidney beans
  • corn
  • green onions and cilantro.

Put it all together:

Layer your ingredients in this list from bottom to top in a 1 L Mason Jar. That’s it! Squeeze the day with a slice of lemon in it, mix it all up and enjoy!


About Tina:

photo-jan-11-10-21-49-amTina is a fit girl that hails from Canada! She believes that mealpreps and heathy eats are important to achieving her fitness goals, and she’s showing that abs really are made in the kitchen with her amazing transformation! In addition to her active lifestyle that consists of crossfit and hot yoga, she is also a banker by day and manages to fit it all into her schedule. Also big thumbs up to Tina for tackling the Whole 30 diet like a boss. For more inspiration, visit her Instagram by clicking here!

Nice Cream is Never Naughty!

Have you been naughty or nice this year? Well, one thing is for sure, nice cream is ALWAYS nice! This week’s recipe was created by a good friend of mine, Melissa, who is the author of So Much Yum Blog. She makes the best plant-based creations, is a registered dietician, takes the most beautiful food photos, and loves kitties. What’s not to love about all that?

Hope you enjoy her recipe below and try it out for the holidays! Happy healthy holidays everyone!


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When people ask me if it’s hard being vegan, my honest answer is always an enthusiastic no. Why? Because NICE CREAM. Now if nice cream didn’t exist, my answer might be different. Ice cream is essential to life, and I’ve found that NICE cream is a completely delicious alternative if you can’t have the real deal dairy stuff.

Of all the nice cream I’ve made, this rocky road version is my favorite so far. Ice cream? Like, who even needs that when you have THIS! Creamy chocolate goodness, sweet (vegan) marshmallows, crunchy toasted almonds. Your world is about to be rocked with this one.

Ingredients:

  • 6 extra large ripe bananas, pre-sliced and frozen
  • 1/4 cup unsweetened cocoa powder
  • 1 Tablespoon agave
  • 1/2 cup sliced raw almonds, toasted (see directions below)
  • 1 cup vegan mini marshmallows (or regular if not vegan)

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Directions:

  1. If sliced almonds not already toasted: Preheat oven to 350°F. Evenly spread almonds on a baking sheet and toast for 8-10 minutes until lightly browned and fragrant. Let cool completely.
  2. In a food processor, blend the frozen bananas until completely smooth and creamy. This will take several minutes. Scrape down the sides and lid as needed. You may need to blend in two batches if your food processor is small.
  3. Add cocoa and agave, and continue blending until completely combined.
  4. Transfer banana mixture into a large bowl. Add almonds and marshmallows, and stir to combine.
  5. Transfer nice cream into freezer-safe container (I use a metal loaf tin), cover with plastic wrap, and freeze for at least 4 hours or until at desired firmness. If left overnight, the ice cream will harden but will still be scoop-able with an ice cream scoop. Nice cream can also be eaten right away without refreezing but will be more like soft serve (which is as equally delicious).
  6. Enjoy!

bm-23About Melissa:

Melissa was born in Portland, Oregon, and spent the first 20 years of her life there before moving to Southern California (where she currently resides) to finish her nutrition degree. She is now a registered dietitian, board certified specialist in sports dietetics, Jazzercise instructor, ACSM certified personal trainer, and author of the plant-based food blog So Much Yum.

She also recently got married to a hunky firefighter who acts as taste tester and occasional photography assistant. When not being a dietitian, teaching Jazzericse or blogging, she loves doing crossword puzzles and daydreaming about when she will finally get to adopt two fur-baby kittens! For more about Melissa, you can visit her blog here or check her out on Instagram!

Vegetarian Japchae Recipe

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Japchae has been a Korean staple in kitchens for a long time! It’s made with sweet potato starch noodles and stir fried with vegetables and meat (optional). It’s very easy to make, and when reheated tastes just as good as when it’s made fresh. For that reason, it’s one of my favorites for mealprep!

It may seem labor intensive – you have to cook each of the ingredients separately and then combine them, but it definitely makes the dish delicious, because each of the ingredients has a different texture and cooking time. Added together, they create delicious flavors that compliment each other perfectly! A lot of recipes use brown or white sugar, but I have eliminated it for clean eating/health purposes and replaced it with honey.

Here’s how I made this. Let me know what you think!

You will need:

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  • 1 package sliced button mushrooms
  • 1 small bag of carrots, sliced into strips
  • 1 bundle of spinach
  • 1 bell pepper
  • 2 cloves minced garlic
  • 1 tbsp of honey
  • 12 oz or 1 bag Korean vermicelli (sometimes called starch noodles, glass noodles or sweet potato noodles), called Dangmyun in Korean
  • 1/4 cup soy sauce
  • 6 tablespoons sesame oil
  • Sesame seeds for garnish

Instructions:

1.  Bring a pot of water to a boil.  Add the bag of vermicelli noodles.  Cook for about 4 minutes or until the noodles are soft. Drain then place in a large mixing bowl. Rinse with cold water to stop them from cooking.

2.  Add 1 tablespoon of sesame oil to the pan.  Add the carrots.  Stir fry over medium heat until the carrots are slightly soft.  Once done, remove from the pan and add to the mixing bowl, on top of the noodles.

3.  Add 2 tablespoons of sesame oil to the pan along with the mushrooms.  Stir fry for a couple of minutes until the mushrooms have become browned.  Remove from the pan and add to the mixing bowl, on top of everything else.

4. Add the sliced bell pepper into your already oiled pan. Stir-fry until they are slightly soft, yet still have a slightly crunch texture. Add to the mixing bowl.

5. Cook your spinach. Wash it and bring a pot of water to a boil. Dip it into the water for about a minute, then take it out, squeeze out the water and add to the bowl.

5.  Using your hands, add the rest of the sesame oil, garlic, and soy sauce, and honey and mix all of the ingredients together.

6.  Do a taste test — if you think it needs more soy sauce or sesame oil, add it in at this time, then mix some more.

7.  Season with sesame seeds, and serve as a meal! Enjoy!

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Dragonfruit Nice Cream

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Dragonfruit is one of my favorites because it has superfruit qualities – rich in antioxidants and a multitude of beneficial vitamins! It actually comes in three different colors: red, white, and yellow (this is the red one). For a while I was taking fresh dragonfruit and freezing it to make nice cream. Then I discovered that you can buy frozen dragonfruit pulp, which makes smoothies and nice cream so much easier to make!

You will need:

  • Food processor
  • 1 pack of Pitaya Plus (or equivalent) dragon fruit frozen pulp
  • 1/2 banana, frozen
  • small handfull of frozen mangoes
  • a few tablespoons of coconut milk

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IMG_4705Combine the first 3 ingredients into your food processor and pulse until it breaks up, then blend until smooth. Add a few splashes of coconut milk and you’re done!

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Tofu Taco Tuesday (with vegan option)!

It’s Taco Tuesday!

IMG_4315   IMG_4302 Contrary to what most people think, tacos DON’T have to be greasy or unhealthy! For Taco Tuesday, I decided to whip up some vegetarian tofu tacos. I did use egg, so they’re not vegan, but if you want to make them into vegan tacos, you can substitute the egg for a bit of water and oil mixed together. Here’s how I made these!

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You will need:

  • 1 box of firm or extra firm tofu
  • 2-3 cups of Panko flakes
  • 1 egg (or sub with water + oil for vegan)
  • Vegetable oil
  • Salt and pepper
  • Corn tortillas
  • Cilantro
  • 1-2 tomatoes
  • Siracha sauce

First press the tofu. This basically means that you need to get rid of as much water as possible. What I do with mine is take it out of the box and put a paper towel on the top and bottom. Then I place a semi-heavy object (something about the size and weight of a soup can) works. Let it sit for about 10 minutes.

Once the tofu is pressed, cut it into rectangles about as big as you would like to put in the tacos.

In a bowl, put the Panko and season with a little bit of salt and pepper to taste. In another bowl, crack the egg. Dip the tofu rectangles first into the egg, then into the Panko. (If you want to make this vegan, this is where you substitute the egg for oil and water). When the tofu squares are covered on all sides with Panko, you are ready to pan fry them!

Put a little bit of oil into a pan. Place the tofu into the pan and fry each side until it is crispy!

While cooking the tofu, get another pan and lightly toast the tortillas. Once the tofu is done, assemble your tacos! I put tofu, diced tomato, and cilantro in mine. Then I topped off with some Siracha sauce for a little spice!

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And there you have it! Healthy tacos! Son muy deliciosa y saludable!

Vegan and Gluten Free Vietnamese Tofu Spring Rolls

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Vietnamese fresh spring rolls are one of my favorite summer foods to make, and they are healthy, vegan, and gluten free! Occasionally we get together with family and have “spring roll making day” where everyone makes springs rolls for lunch or dinner and eats them. They’re like the little Asian version of burritos filled with healthy goodness! Here’s how I made mine.

For the spring rolls you will need:

  • 1-2 full sized carrots. I used rainbow carrots
  • 1 bunch of fresh mint
  • 1 bunch of fresh basil
  • 1 bunch of fresh cilantro
  • 1 cucumber
  • 1 pack of rice noodles
  • 1 pack of rice spring roll papers (round)
  • 8 ounces of bean sprouts
  • 1 package of extra firm tofu
  • 2 tbsp sesame oil
  • 3 tbsp soy sauce

For a quick and easy dipping sauce (not pictured) you will need:

  • 3 tbsp hoisin sauce
  • 2 tbsp peanut butter
  • a few squirts of siracha to taste

ingredients

First, prep all of the ingredients. Wash all of the herbs and vegetables and peel the carrots and cucumber with a vegetable peeler. Then either julienne the carrots or use your shredder to shred into small pieces. Cut your cucumber into long slices that will fit into a spring roll. Set aside.

Peel the leaves off of the mint and basil and break the cilantro into smaller pieces. Set aside.

Boil the rice noodles in water according to package. Usually I heat up a pot of water to a rolling boil, then drop the noodles in for about 3-5 minutes. Take the noodles out and drain the water. Set aside.

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Mix the sesame oil and soy sauce together in a small bowl. Cut your tofu into long cubes and marinate in the mixture for a few minutes. Heat a pan to medium heat and grill the tofu, flipping to make sure both sides get grilled. Remove from pan and set aside.

Now you are ready to arrange your ingredients in the spring roll paper!

water

First, heat some water. I use my home kettle, then pour the water into a bowl large enough to fit one of the round spring roll papers. Dip your spring roll paper into the water quickly, then place onto a plate. Be sure not to take too long, otherwise it will get flimsy and start sticking to itself. I usually rotate it in the bowl quickly and then put it on a plate.

arrange

Arrange all of your prepared ingredients in the center of the spring roll paper.

Now you are ready to fold!

I typically fold in the sides and then roll it, like you would a burrito. I know that other people have different ways of doing this, and it all depends on what is easiest for you!

For the dipping sauce, mix all of the above ingredients together in a small dish

And there you have it, healthy fresh Vietnamese tofu spring rolls!

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Have you tried this recipe or have a recommendation for one? I love recipe shares, so feel free to share in the comments below!

Happy clean eating!

Shannon