Gavin – I was 216 on 8/4/10. I did go to FAA and was still 216 = no loss but no gain
New goal- 9lbs by Oct 6th -------------
What did you do that was new? Gavin – just walking the dog should try to walk at a faster pace since the weather is cooler.
RJ -
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Did you have any non-scale related accomplishments? Gavin - Nothing this week
RJ -
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Something newto add Gavin - Will be starting my sit ups and Push-ups and an abdominal routine
RJ -
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Feedback Gavin – Drusilla Bloeme sent us recipesSpecial Thanks for that. I plan to use many of them in up coming shows.
RJ -
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Recipes of the week RJ - Gavin - Tilapia
Butter flavored or olive oil spray Fresh Tilapia Garlic - roasted is desired minced Red peppers - roasted is desired cut into thin strips Lemon juice Foil
Spray Foil and Tilapia with butter flavored or olive oil spray. Place fish on foil and top with garlic and pepper strips Drizzle lemon juice on top of fish and wrap into sealed pouch (see pic below) Bake on grill for 3 - 4 minutes on each side and serve.
1 (6 oz) box pork-flavored Stove Top stuffing mix (I used low sodium chicken flavor) 1 (8 oz) carton egg substitute - (Egg Beaters) 1 cup mild thick n' chunky salsa 1/2 cup honey barbecue sauce 1 (14 oz) pkg fat-free smoked sausage (I used lean Italian turkey sausage) 2 lbs lean ground round
Glaze
1/4 cup grape jelly 1/2 cup honey barbecue sauce 2 tbsp salsa
Preheat oven to 350 degrees. With a blender or food processor, grind up the stuffing mix bread crumbs into fine bread crumbs. In a large bowl, combine egg substitute, salsa, BBQ sauce, bread crumbs, and seasoning packet from stuffing mix. Stir well until combined. Cut sausage lengths into 1 inch pieces and grind in blender. Combine ground sausage, ground meat with the bread crumb mixture. Use your hands. This makes TWO meatloaves. Bake meatloaf in oven for 50 minutes (freeze the other one to bake later)...then spread on glaze and bake another 10 minutes.
Send us your recipes - re-issue a challenge to the listeners to send me a favorite recipe and I will try to make it into a more health friendly version.
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Coming on next week’s show Gavin - Tilapia steamed on the grill
RJ - Black Bean Burgers
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Topics for the week Staying focused and rewarding yourself
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Do you have any troublesome events coming up this week?
Gavin - I have none this week hopefully I will make my goal come Wednesday
RJ – 244 as of 7/25/10 248 as of 7/31/10 WTF?!?! Am still using broken scale, though, and will get a new, non-digital scale today (Sunday) for more accurate readings in the future.
Gavin – 220lbs on 7/14/10 Now 219 as of 7/28/10 Did loose 1 1/2 pound. My short term goal is still to reach 215 by 8/11/10
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What did you do that was new? Gavin - Tuesday, Gym 50 minutes on tread mill at speed 3.5 with a 3.0 incline to burned 400 calories. - Took the dog for a nice long walk yesterday.
RJ - went to gym 3 times. Tuesday and Thursday was weight training and ab exercises. Abs: crunch, leg lift (reverse crunch), side oblique raises, bridge, back extension. Weights (two rounds): squats, bench press, pulldown, upright row, triceps push down, leg extension, bicep curls, leg curl. Wednesday was cardio: 20 min treadmill with 1% incline and fairly steady 3.5. 20 min elliptical, manual mode.
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Did you have any non-scale related accomplishments? Gavin - I feel that my pants are getting extremely loose and it may be time to go to a size 36
RJ - A pair of pants I recently bought fit a little bit better this time than the first time I wore them. Not quite as tight
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Something newto add Gavin - Will be starting my sit ups and Push-ups and an abdominal routine
RJ - I only went 3 times to gym. Friday went out with friends, even though I wanted to go to gym and was dressed for it and Saturday was a bit too busy. I want to go 5 times this week and really get back into my old routine.
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Feedback Gavin - Big Fatty on Skype Saturday night - Drink lots of water Bigfattyonline.com RJ - Joyce (*Below)
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Recipes of the week JR -
Honey Mustard Dressing
4 Tbsp. white wine vinegar
2 Tbsp. olive oil
2 Tbsp. Dijon mustard
2 tsp. honey
Combine in glass container and shake well before each serving. Will save for 2 weeks in fridge.
Can also add any or all:
2 tsp. deli mustard (grainy mustard)
1/4 tsp. ground mustard
crushed garlic to taste
Cool and Spicy Pork Tenderloin
2 lbs. pork tenderloin
1 mango
2 limes
Cajun spices or Jamaican jerk spices
Preheat oven to 350 degrees Fahrenheit. Cut a few slits in the pork tenderloin. Rub generous amount of spice onto meat and into slits cut. Cut mango into small pieces or strips and place in small bowl. Grate rind from 1 lime over the mango. In a separate small bowl, squeeze the juice from the limes into the bowl. Brush lime juice onto all sides of tenderloin. Then, rub mango mixture onto the meat all over and place in roasting pan, laying excess mango on top of meat. Bake for approximately 1 (one) hour or until internal temperature of pork reads 160 degrees. Cut and serve with a side of brown rice and romaine/spinach salad and honey mustard dressing. Serves: approx 10 at 3oz. a serving of meat.
Gavin- Chocolate devil’s food cake 1boxed Devil’s food cake 1 16oz can of 100% pumpkin
Mix together cake mix, pumpkin and whatever water is called for on the box. Bake according to directions and test with tooth pick. I bake it in a loaf pan and let cool then cut it into 12 slices. I put it into Ziploc sandwich bags and freeze it to keep me from going overboard with eating it to often. *topping* if you want - Sugar free white chocolate pudding whipped with skim milk. Send us your recipes - I would like to issue a challenge to the listeners to send me a favorite recipe and I will try to make it into a more health friendly version. *Joyce challenged me to come up with a pasta recipe for next week. She refuses to give up pasta (as we both do!) and has switched to whole wheat spaghetti. I think the challenge is a great idea for us both and also for the listeners who can send in their own challenges to us and also make their own challenges that we're given (like they can create their own pasta dish and tell us about it). What do you think of this idea?
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Coming on next weeks show Gavin - Manhandler meatloaf RJ -
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Topics for the week Gavin - be careful about snacking - less Carbs, healthy snacks and proteins. *suggestions* re fried beans wrapped in romaine lettuce leaves, peanut butter on celery or apple slices, beef jerky. find the things that stay with you for a longer time.
RJ - exercise magazines (Men's Exercise), especially for at-home workouts
- making your own beans vs buying canned
- avoiding temptation at the grocery store (EEK!)
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Do you have any troublesome events coming up this week?
Gavin - I have none this week
RJ - cookout at Chris's house this upcoming Saturday.
Last weeks weights RJ – 243lbs on 7/17/10 - 244 as of 7/25/10 I may or may not have lost any weight since I hadn't weighed myself and only guessed. My short term goal is to reach 239 by 8/11/10
Gavin – 220lbs on 7/14/10 My short term goal is to reach 215 by 8/11/10 220 as of 7/21/10 Did loose 1/2 a pound. ------------- What did you do that was new? Gavin - Monday, Gym 50 minutes on tread mill at speed 3.5 with a 3.0 incline to burned 400 calories.
RJ - Tuesday, gym 20 min treadmill speed 3 with 1% incline, 20 (10 each arm) bicep curls w 5lb weights, 20 shoulder presses (10 each arm) w 5lb weights, 10 triceps pulls w 20lb, 10 back extensions. Friday, gym 20 min treadmill w average 3.0 speed and 1% incline, 20 (10 each arm) bicep curls w 10lb weights, 20 (10 each arm) shoulder presses w 10lb weights, 10 triceps pulls w 50lb, 10 back extensions.
Something newto add Gavin - I only went to the gym once this week so I am going to make more of an effort to get there at least 3 times this week
RJ - I only went twice and went pretty easy since it's been so long and I'm way out of shape. Need to up that. Also, I went to Burger King two times. :(
------------- Did you have any non-scale related accomplishments? Gavin - Had much more energy after working out.
RJ - I got a new scale. It gave me an error which means it's overcapacity. It has a max capacity of 400lb. Apparently it's broken, too. LOL
------------- Mail Thank you to: Bridget
Drusilla Bloeme Steve Chris Joice We love all you guys for your help
---------------------- Recipe of the week
Grilled zucchini Gavin Preheat grill on high Slice small zucchini in half or larger ones sliced into 3/4" thick planks. Spray both sides of the slices with Butter flavored spray. Place the slices on the grill cut side down. about 4-5 minutes. Turn and brush with FF Italian dressing & top with Parmesan cheese. Turn off heat and close lid. Allow to cook for an other 3 minutes.
*alternate* top with teaspoon canned crushed tomatoes, garlic, oregano & mozzarella cheese.
Piri-Piri RJ
4 Tbsp. coarse red pepper
1 Tbsp. salt
1 tsp. garlic powder
1 Tbsp. lemon juice
4 Tbsp. olive oil
combine in a small bowl and save in a glass jar. Shake to re-mix before serving.
------------- Topics for the week Gavin - Discuss using oils and daily vitamins Olive Oil, Flax seed oil, canola oil Always take a daily multiple vitamin
RJ - farmer's markets, exercising at home
------------- Do you have any troublesome events coming up this week? Gavin - I have none this week
RJ - Possibly 1 on Monday. I just need to make sure I pack food to take with.
Our present weights are as fallows: RJ – 243lbs on 7/17/10 Gavin – 220lbs on 7/14/10 My short term goal is to reach 215 by 8/11/10
Since this is our first of the series it is a little long because we need to discuss what we plan to accomplish with this podcast. We are hoping to keep the installments down to 30 to 45 minutes. Our first podcast we talk about what we plan to do with the show. We have made a promise to get to the gym 2 to 3 times in the coming week and will discuss on the next show what we did each time. In the upcoming shows we will each try to bring a new recipe to discuss and where we found it. The recipes will be posted on this blog if you would like to try them. We are also going to try to find new fun websites, videos or downloads that may help us in our journey. I will be creating a sidebar list of any sites we discuss on the show. If you would like to join us on Skype you can send us an Email and we will let you know when we will be recording.
Personal WW Friendly Pizza 2 nine to ten inch whole wheat fajita shells 4tbls canned crushed tomatoes ¼ cup shredded mozzarella cheese (part skim) Powdered garlic Oregano flakes
Preheat oven to 450 degrees. Place fajita shells on a cookie sheet (sprayed with Pam) or pizza stone. Cover each shell to the edge with 2tbls crushed tomatoes. Sprinkle with garlic and oregano to taste. Top each with 1/8 cup cheese. Bake in the oven for 10 to 12 minutes until cheese starts to brown. Cut into quarters. Enjoy! Total WW points - 8
