There is no 'right' diet or exercise routine that works for everyone

There is no 'right' diet or exercise routine
that works for everyone.

Here's a framework to more easily design what works for you:  

 

1.)  I use MyFitnessPal website and app for tracking. It's easier to be mindful and see at-a-glance what I have eaten, and how much I have left.

2.)  I started importing my recipes to this blog so they're easy to import into MFP.
 
3.)  The best diet & fitness plan is S.A.F.E., Sustainable, Accountable, Flexible, and Efficient 

• Sustainable -- One you can maintain for a long time, months, or even years.  This is a lifestyle change, not a temporary 'diet'.

• Accountable -- Involve a friend, significant other, partner, family member, online community, etc. Avoid relying on willpower alone. Also, involving another person might be easier than trying to track every morsel.
  
• Flexible -- "Your fitness plan should revolve around YOU; you shouldn't revolve around the plan." Aim for the 'middle of the road', i.e., progress without giving up all food, fun, and freedom. You can't always control your life, but you can forgive yourself for getting off-track.
  Take note of the concept of 'zig-zagging' or 'cycling' calories, and realize you don't have to hit the same exact target every day. Flexibility is KEY.  
• Efficient -- Figure out your Minimal Effective Dose (M.E.D.) of Exercise. (This will keep your plan sustainable.) "[T]he most time any Average Joe or Jane needs to spend in the gym is 3-4 days a week for about 45-60 minutes."

4.)  Know your caloric requirement. 

Don't attempt extreme caloric deficit, i.e., unless under a doctor's supervision, caloric goal for weight loss should never be under your Resting Metabolic Rate (RMR) and never under 8 Calories per current pound of body weight. The simplest diet plan is to track your Caloric intake, and your protein and fiber needs, while letting your other macro-nutrients (fat and carbohydrates) fall where they may.

5.)  Know your macro ratios and increase your protein if you're attempting to change your body composition.
Consider the "If It Fits Your Macros" approach.  I aim for 20-25% protein, 40-55% Carbohydrates (with the minimum recommended fiber at first and now with 5g over the minimum), and 25-35% fat.

If you're exercising or trying to change the composition of your body, you need more than the minimum recommended 50g protein daily, that was set in the 1960s for the average, healthy sedentary person.  Consider these recommendations and increase your protein slowly, week by week, monitoring how the differences make you feel.  There's also some thought that distribution throughout the day has an impact.  What I take from that is that portioning out protein throughout the day will be better for you overall, which makes sense.  I've not chased down the studies as I'm not worried about the detailed claims.  For the most part, only elite athletes need worry about details like food and macro timing.  Most of us would be better served to shoot for an attainable average that fits the S.A.F.E. plan.

Remember flexible.  Beyond my minimum daily protein and fiber intake, I only worry about my weekly averages.

 

Roasted Beet Borscht

Adapted from Tyler Florence's Roasted Beet Borscht

Ingredients
2 lbs. baby beets, trimmed and scrubbed
Kosher salt and freshly ground black pepper
6 sprigs fresh thyme
6 T. extra-virgin olive oil
1 lg. sweet onion, chopped
6 med. carrots, chopped
4 cloves garlic, chopped
8 c. water
8 t. beef bullion paste
6 T. balsamic vinegar
2 med. tart apples, grated (Granny Smith, or I used Jazz)
2 T. chopped fresh dill
1 c. 2% Fage Greek yogurt

Directions

Heat oven to 400˚F.

Scrub the beets and put them in a 9x13" glass baking dish and toss with 3 T. oil.  Season with salt and pepper, and add 3 thyme sprigs.  Bake until the beets are tender, about 1 hour. Set aside. When the beets are cool enough to handle but still warm, slip off their skins, and chop them into large chunks.

In a large heavy bottomed pot over medium heat, add the remaining 3 tablespoons olive oil. Put in the onion, carrots, garlic, and remaining 3 thyme sprigs and cook until softened and just starting to color, about 10 minutes. Add the water and bullion and simmer until the vegetables are tender, about 20 minutes. Remove the thyme sprigs. Put the chopped beets into the pot and use a potato masher to create small chunks.  Add the vinegar; season with salt and pepper. Stir to incorporate flavors. Borscht can be served hot or cold.

To make the garnish, grate the apple on the large holes of a box grater and mix in the dill. Serve in bowls, garnished with a big dollop of sour cream and topped with the apple and dill mixture.

Nutrition Facts
Servings 8.0

Amount Per Serving
calories 274
% Daily Value *
Total Fat 14 g	21 %
Saturated Fat 2 g	10 %
Monounsaturated Fat 9 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 0 mg	0 %
Sodium 512 mg	21 %
Potassium 735 mg	21 %
Total Carbohydrate 34 g	11 %
Dietary Fiber 5 g	20 %
Sugars 24 g
Protein 5 g	9 %
Vitamin A	174 %
Vitamin C	29 %
Calcium	8 %
Iron	7 %

Double Chocolate Protein Muffins v.5

Adapted from The Iron You's Double Chocolate Protein Muffins

Ingredients
1/2 c. unbleached heritage grain AP flour
1/2 c. unflavored whey protein powder, ~2 scant scoops, ~40g protein
2/3 c. unsweetened cocoa powder
1/3 c. brown sugar
1 t. instant espresso powder
1 t. baking powder
1/2 t. baking soda
1/2 t. salt
pinch cinnamon
dash cayenne
4 oz. (9 squares) coarsely chopped Trader Joe's 72% Pound Plus dark chocolate

1 T. lemon juice
enough skim milk to make 3/4 c. buttermilk (with the lemon juice)
1 large egg
2 egg whites
1 T. vanilla extract
few drops orange extract
1/4 c. melted unsalted butter
1/4 c. 2% plain Greek yogurt

Mexican Chocolate Muffins
Increase cayenne to 1/16-1/8 t. cinnamon to 1/4 t., and espresso to 2 t.

Peppermint Chocolate Muffins
Add 1/4 t. peppermint extract, to taste, and sprinkle crushed peppermints on top.

Directions
Preheat the oven to 350°F, and place a rack in the center. Put liners in muffin cups.
In a large bowl sift the dry ingredients and the sugar, then mix in the chocolate chunks.
In another bowl whisk together the butter, egg whites, buttermilk, and extracts.
With a rubber spatula fold the wet ingredients into the dry ingredients and stir only until the ingredients are combined. If the batter looks a bit too dry (which might depend on the quality of the protein powder you're using), add more buttermilk, one tablespoon at a time until it reaches the consistency of a proper muffin batter.
Divide batter among muffin cups (I used an ice-cream scoop). Top with the remaining chocolate chunks.
Bake for about 14 minutes. It is hard to tell when chocolate muffins are baked and you definitely do not want to over bake them or they will be dry, so check them towards the end of baking.
They are done when they are firm to the touch and a toothpick inserted in the center of a muffin comes out clean.
Transfer to a wire rack and let cool for about 5 minutes before removing from the pan.

This is a reboot because I didn't keep proper version notes before.

• v.0 was the original linked recipe, with the flavor additions, if I recall correctly.  The result was too dry and the muffin cups were overfilled.  v.0-v.2 were baked at 375˚F.
• v.1 had 7/8 c. flour and baked for 15 minutes.  Still too dry and slightly too large.
• v.2 had 3/4 c. flour and baked for 12 minutes.  Delicious and moist.  Excess butter leaked through the papers.
• v.3 had half the butter replaced with yogurt.  Somehow this made 16 muffins.  These were baked at 350˚F for 14 minutes.  These are CUPCAKES!
• v.4 was an exercise in reducing the volume, so I reduced milk from 1 c. to 3/4 c. (including lemon juice), reduced flour from 3/4 c. to 1/2 c., reduced sugar from 1/2 c. to 1/3 c., traded one egg for one egg white (to increase the protein and lower fat and Calories).  I also reduced the baking soda from 1 t. to 1/2 t. These are still cupcakes!
• v.5 increased yogurt to 3/8 c. and reduced butter to 1/ c. Chocolate needs to be finer than I chopped it this time.  It sank.
• v.6 Swap remaining egg for egg whites.

The nutrition facts are for the most current version.

Nutrition Facts

Servings 12.0
Amount Per Serving    1 muffin
calories 154
% Daily Value *
Total Fat 7 g	11 %
Saturated Fat 4 g	20 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 22 mg	7 %
Sodium 180 mg	8 %
Potassium 134 mg	4 %
Total Carbohydrate 16 g	5 %
Dietary Fiber 3 g	13 %
Sugars 8 g
Protein 8 g	15 %
Vitamin A	2 %
Vitamin C	1 %
Calcium	6 %
Iron	16 %

Ginger Peach Ice Cream Whey Smoothie

Adapted from Peach Pie Smoothie

Ingredients
1/4 c. peach nectar
1/2 c. 2% Greek yogurt
3/4 c. frozen peaches
1 t. fresh grated ginger
few drops orange extract or pinch fresh grated nutmeg
1-2 scoops whey protein powder, enough to add 20g protein


Directions
Blend and enjoy!

DIY Smoothie Pack Directions
Blend everything except the fruit, water, and protein powder and freeze silicon 1 oz. ice cube trays. 6 cubes + frozen fruit + protein powder in a zipper bag.  Freeze.  Empty the bag into a blender.  Add 1/2 c. liquid and you have frozen yogurt / soft serve you have to eat with a spoon!  Let the smoothie pack contents thaw before blending if you have an older blender, or want a less thick smoothie.  Adding the protein powder thickens and "bulks" the smoothie and I haven't measured how it changes the volume in my DIY smoothie cubes. 

Nutrition Facts
Servings 1.0

Amount Per Serving
calories 285
% Daily Value *
Total Fat 6 g	10 %
Saturated Fat 2 g	8 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 9 mg	3 %
Sodium 76 mg	3 %
Potassium 321 mg	9 %
Total Carbohydrate 36 g	12 %
Dietary Fiber 2 g	9 %
Sugars 23 g
Protein 31 g	62 %
Vitamin A	8 %
Vitamin C	215 %
Calcium	22 %
Iron	0 %

Ginger Sesame Chicken Salad

Adapted from Asian chicken salad with ginger sesame dressing

Ingredients
Dressing
1/8 c. rice wine vinegar
1 t. minced fresh ginger
1 T. low-sodium soy sauce
2 t. honey
1 T. toasted sesame oil
1 T. sunflower seed oil
1/2 T. cilantro
1 small garlic clove
tiniest sprinkle of dried scorpion chilies
2 drops fish sauce

Salad
4 c. baby mixed lettuces
1 small carrot, shredded
4 medium radishes, shredded
1/2 red bell pepper, finely diced
1/8 large sweet onion, minced
1/4 c. slivered almonds, toasted

1 shredded rotisserie chicken or sliced grilled chicken breast

Directions
Using an immersion blender, blend all dressing ingredients until emulsified.
Layer salad ingredients, half on each plate.  Dress.  Enjoy!

Nutrition Facts

Servings 2.0
Amount Per Serving
calories 397
% Daily Value *
Total Fat 23 g	35 %
Saturated Fat 3 g	16 %
Monounsaturated Fat 19 g
Polyunsaturated Fat 7 g
Trans Fat 0 g
Cholesterol 60 mg	20 %
Sodium 711 mg	30 %
Potassium 431 mg	12 %
Total Carbohydrate 27 g	9 %
Dietary Fiber 5 g	19 %
Sugars 11 g
Protein 27 g	53 %
Vitamin A	242 %
Vitamin C	121 %
Calcium	18 %
Iron	34 %

Orange Julius Whey Smoothie

Ingredients
2 T. frozen orange juice concentrate
1/2 c. water
3/8 c. plain 2% Greek yogurt
1/8 t. orange extract
3/8 c. frozen mango chunks
3/8 c. frozen pineapple
1-2 scoops whey protein powder, enough to add 20g protein

Directions
Blend and enjoy!

DIY Smoothie Pack Directions
Blend everything except the mango, water, and protein powder and freeze silicon 1 oz. ice cube trays. 6 cubes + frozen fruit + protein powder in a zipper bag.  Freeze.  Empty the bag into a blender.  Add 1/2 c. liquid and you have frozen yogurt / soft serve you have to eat with a spoon!  Let the smoothie pack contents thaw before blending if you have an older blender, or want a less thick smoothie.  Adding the protein powder thickens and "bulks" the smoothie and I haven't measured how it changes the volume in my DIY smoothie cubes. 

Nutrition Facts

Servings 1.0
Amount Per Serving
calories 235
% Daily Value *
Total Fat 2 g	3 %
Saturated Fat 1 g	4 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 10 mg	3 %
Sodium 57 mg	2 %
Potassium 390 mg	11 %
Total Carbohydrate 15 g	5 %
Dietary Fiber 1 g	3 %
Sugars 16 g
Protein 27 g	53 %
Vitamin A	12 %
Vitamin C	47 %
Calcium	13 %
Iron	1 %

Cranberry Apple Pecan Rice Pilaf

(Shown with steamed petite green beans and boneless pork chops.)

Adapted from Cranberry Apple Pecan Wild Rice Pilaf

Ingredients
2 T. unsalted butter
1/2 large sweet onion, finely diced
4 c. finely chopped apples (I use leftover eating apples that are no longer 'nice')
3 c. cooked brown Jasmine rice
1/2 c. chopped dried cranberries
1/2 c. chopped toasted pecans
1/2 c. dry, fruity white wine
1/2 t. dried rosemary, rubbed between palms
1/4 t. dried thyme, rubbed between palms
1/2 t. salt
1/4 c. grated Asiago, Parmesan, or Romano cheese.


Directions
Melt butter in a pan over medium-high heat and sauté onions and apples.  Add rice, wine, salt, herbs, and cranberries. Add pecans and cheese; stir to combine.  Serve with pork or poultry.

Nutrition Facts
Servings 8.0

Amount Per Serving
calories 219
% Daily Value *
Total Fat 6 g	9 %
Saturated Fat 3 g	13 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 10 mg	3 %
Sodium 170 mg	7 %
Potassium 83 mg	2 %
Total Carbohydrate 37 g	12 %
Dietary Fiber 2 g	9 %
Sugars 16 g
Protein 3 g	6 %
Vitamin A	2 %
Vitamin C	5 %
Calcium	3 %
Iron	2 %

Jasmine Tea

Ingredients4 g "Sunflower" Jasmine tea leaves
26 oz. water

Directions
Boil water in glass measuring pitcher, 7:77 in my microwave.  Preheat teapot with hot tap water.  Measure tea leaves into gold filter.

Place the un-capped filter in the emptied teapot, and pour near-boiling water into the filter, over the leaves.  Swirl and replace both lids.  Cover with a thick towel and let steep five minutes.  Pre-heat two mugs with hot tap water.  Remove tea leaves and pour into mugs.

Enjoy!

Nutrition
(Nothing to see here.)

Meal Planning on a Whiteboard

This was a free 18x18" whiteboard and pen.  I need a fine-tip, low-odor marker, but for now this works.  I've done this a few times, but I'm not great at keeping it going.  I usually plan based on the meats we have, and make a note of anything else we need to buy at the bottom.  (We usually get family packs of inexpensive meat on sale.)  I also note which small appliance I need (if any) so I can be sure I won't need to make something garlicky in the one mixer bowl before I make a batch of cookies, and I can plan when it will likely be free vs. in the dishwasher.

We make intentional leftovers, so we cook once (usually for dinner) and eat 2-4 times (leftovers for the next day's lunch, and sometimes the following dinner or lunch).  With multiple meals, we try to leap-frog it so we don't get tired of eating the same thing.  The freezer isn't big enough to routinely keep leftovers there.

For breakfast I usually make four days' worth of overnight oatmeal in 15 minutes, twice a week, or cook porridge in the morning.

For handy snacks, I keep mandarin oranges on hand, and snack size apples I sometimes have with almond butter.  Costco sells a bag of individually wrapped mozzarella 'bites' and boiled eggs.  I put a dozen boiled eggs in a quart jar of leftover garlic-chile-dill pickle juice to make pickled eggs.  I also make 1-2 quarts of Chipotle Hummus at a time and chop enough crudités for a few days.

Sometimes I have a smoothie instead of a meal, other times I have it in addition, usually pre-workout.

This isn't hard and fast, and it's more important to alternate cooking nights based on who has time.

Kodiak Quick Focaccia Bread

I've been baking (or helping to bake) literally since I was old enough to stand up.  I'm not incredibly impressed with Kodiak Power Cakes mix.  It sticks to everything, and I can't 'play' with it like I can all other flours I've used.  This was tasty enough; maybe a bit too 'rustic'.  I give it 1/5 because I won't make it again, but like any good scientist, I document the undesired results as well as the successful ones.

Adapted from Exquisite Yeastless Focaccia

Ingredients
0.5 c. skim milk
1 t. salt, divided
1.5-1.75 c. Kodiak Power Cakes Mix
1 T. extra-virgin olive oil, to drizzle on the focaccia after baking

0.5 t. crushed dried rosemary, divided
0.25 t. crushed dried thyme, for garnish
0.25 c. shredded Parmesan, Asiago, or Romano cheese, for garnish
red crushed pepper flakes, optional

Directions
Preheat oven to 425˚F (220˚C).  Add the olive oil to a 9x13" baking pan to grease.

Add milk to the mixing bowl.  Sift in 1.5 c. flour mix.  Add half of the rosemary and salt.  Knead on medium speed until dough forms a ball, adding up to 0.25 c. flour mix, as needed.

Plop dough into greased baking pan. Using oiled fingers, spread dough to 1/2" thickness. Dough will be sticky and elastic. It does not have to be perfectly even, but make sure there are no holes. Flip the dough as you work it, or rub the top and sides of dough with olive oil. Season with the remaining salt and rosemary.

Bake in preheated oven for 15 minutes. Remove from oven; sprinkle with cheese and return to oven. Bake until just golden, or about 5 minutes.

Nutrition Facts
Servings 8.0

Amount Per Serving
calories 101
% Daily Value *
Total Fat 3 g	4 %
Saturated Fat 0 g	2 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 5 mg	2 %
Sodium 456 mg	19 %
Potassium 29 mg	1 %
Total Carbohydrate 13 g	4 %
Dietary Fiber 2 g	8 %
Sugars 2 g
Protein 6 g	13 %
Vitamin A	2 %
Vitamin C	1 %
Calcium	4 %
Iron	3 %