How to Meet Your Macros on a Liquid Diet

Hey all!

Sorry for my long hiatus; I’m just getting back in the swing of things after a hectic first few weeks of my senior year in high school!  So, I’m an adult now (my birthday was August 17th, yay!), and I just got braces on.  Before I got braces, I had to get two teeth removed.  That sucked big time, to say the least.  Then, I had to get spacers put in between all of my molars for a week.  Again, no bueno.  Finally, I got my braces on.  It’s been a couple of weeks now with braces, and yesterday I was finally able to introduce Quest Bars back into my diet, but before that I hadn’t really been eating solid food for a good three weeks.

At first, when I got my teeth pulled, I thought, “to heck with macros for a couple of days, I’m in pain!”  But then the pain didn’t stop, I needed more things done in my mouth, and that weekend turned into a week, which ended up turning into nearly a month!  So this will be a lengthy, but hopefully quick (I need to get to the gym for Leg Day!) post for all you teen meatheads or those whose mouth hurt, or even those of you who just like to drink every meal, to get your macros met and not have to pig out on ice cream and fruit smoothies.

1.  Get Creative With the Blender!

I have a Vitamix, and it’s fantastic, but just about any blender can blend some unconventional things.  I have put veggie burgers in the blender, chik’n sandwiches in the blender, even grilled cheese and tomato soup in the blender!  The blender doesn’t have to be used solely for sweet creations, it’s good for savory too.  Here are a couple of recipes for some tasty mush with more than just carbs :)

(serve these room temperature or slightly warm, as hot things often irritate a sore mouth)

Veggie Burger Mush

1 cooked veggie burger

1/2 avocado

1/4 tomato

few slices of onion

few pickle chips

lettuce

cheese slice

1/2 – 1 bun

Chick’n Sandwich Sludge

1 cooked MorningStar Farms Chick’n Patty

10 pickle chips

2 Tbsp Mayo

1 Tbsp mustard (or use another Tbsp mayo if you don’t like mustard)

1 bun

Grilled Cheese in Tomato Soup

2 slices of toast

2 slices of preferred cheese

1 c of tomato soup

(for a creamier soup, add 1/4 c of milk or cream, or a Tbsp or 2 of butter)

 

2.  Use Unexpected Smoothie Ingredients

If you’re like me, sometimes you just need the taste and texture of a cold smoothie or milkshake on your aching teeth.  In that case, turn to some unexpected ingredients that you wouldn’t normally put in a smoothie in order to meet your macros.

For carbohydrates/fiber:

  • add fruit – bananas will make a milkshake creamy, and are a good source of complex and simple carbs, excellent after a workout
  • add oats – oats are good for a source of fiber, as well as slow digesting carbs.  If your blender isn’t very powerful, you may want to use flour instead so as to avoid chunks
  • psyllium husk – this gives a boost of fiber, as well as making your smoothie thicker without many added calories; great for cutting diets
  • Fiber One Cereal – budget-friendly fiber option if you can’t afford to shell out money for yet another “specialty product” :)
  • Your favorite cereal – adds whatever nutritional profile the cereal has, as well as fortified vitamins and minerals.  Good for meeting those B-vitamins.  Bonus, it makes the smoothie/shake more filling!

For protein:

  • Protein powder – of course, as it’s for making shakes, but just thought I’d add it anyway :)
  • cottage cheese – cottage cheese has the amazing ability to turn any smoothie into a cheesecake – flavored smoothie, while upping the protein content as well.  It is also an excellent source of calcium, and at least in my observed cases, easy on the stomach for those sensitive to dairy.
  •  plain Greek yogurt – this stuff is becoming more and more popular, but just make sure you get the plain kind if you want to avoid added sugars.  1 cup of Greekyo has about 22 grams of protein!
  • beans – in a smoothie?  Yep!  Adding beans to your smoothie, especially mild beans such as chickpeas, butterbeans, or black beans (in a chocolate flavored shake) can add fiber, protein, and antioxidants!  Best of all?  You can’t taste them, and when blended really well, lend a wonderful creaminess to the shake.
  • egg whites – same deal as above.  It sounds weird, but you won’t taste a thing!  If you’re afraid of salmonella, either parboil your eggs for a couple of minutes, or buy pasteurized, cartoned egg whites.  MuscleEgg makes great flavors of egg whites that you can drink straight out of the carton!

For fats:

  • egg yolks – A great source of healthy fats!  DO NOT FEAR THE CHOLESTEROL!!!
  • oils – a Tbsp or two of oil adds a nice boost of fats without altering the flavor of your shake or smoothie.  Coconut oil or olive oil are my top picks.
  • nuts – for a flavor sensation, use bold nuts such as pistachios, almonds, peanuts, or pecans.  If you don’t want to taste the nuts, add mild ones, like cashews, walnuts, or macadamia nuts.  Nuts also lend a creaminess to your drink.
  • cream or butter – I don’t suggest replacing all of your liquid with creamer, but replacing a few Tbsp of it can add a boost of fat and creaminess.  Remember, a moderate amount of saturated fat is not harmful to the body.
  • chocolate – everyone’s favorite, right?  The saturated fat in chocolate is much like that in cocnut, as in it actually can raise good cholesterol and lower bad.  Not to mention it compliments pretty much every flavor known to man and is delicious!

 

3. Eat With Your Mouth, Not With Your Eyes

I know it’s hard, but sometimes what we eat just cannot be Instagram worthy.  Sometimes your liquid lunch will look like diarrhea; other times like vomit.  Just take solace in the fact that you are meeting your macros, and that your mouth pain will pass eventually.  Until then, try offering to make your family members pretty meals to put on IG, and don’t drink your food in a clear cup (or do, it’s up to you).

4. Tips To Stay Full on a Mush Menu

  • add xanthan gum or guar gum to your “meals”, it will make them super-thick and creamy
  • freeze your ingredients before blending to make healthy “ice cream”
  • add complex carbs and fats to every sludge bowl
  • eat very soft solids if you can, such as ripe berries, bananas, or soft breads.
  • eat smaller portions more often.  This doesn’t work for everyone, but for some, having a constant straw to suck is satiating
  • Try some of my recipes below:

Strawberry Cheesecake Protein Fluff

Strawberry Cheesecake Protein Fluff

Ingredients:

  • 1 heaping cup frozen strawberries ( approx 200 grams)
  • 1 c cottage cheese
  • ½ tsp xanthan gum

Instructions:

  • Blend cottage cheese and berries together, using either a hand blender or regular blender.
  • In a bowl, add the xanthan gum to the blended mixture, and beat on high with an electric beater for 2-5 minutes.
  • The mixture will become light, fluffy, and voluminous.
  • For a blackberry cobbler a la mode version, add blackberries instead of strawberries, and sprinkle with some oats or soft toast

Coco-Flower Pumpkin Porridge

Cauliflower Porridge

Ingredients:

  • 2 c steamed, riced cauliflower
  • ¼ c coconut flour
  • 1 c milk
  • ⅛ tsp pure stevia extract
  • ½ c pumpkin purée
  • 1-2 Tbsp coconut butter

Instructions:

  • Mix all ingredients and microwave for 2-3 minutes.  Allow to cool if you cannot handle hot foods.

Vegan Protein Frosty

Mix all ingredients in the blender

Ingredients:

  • 1 c almond milk
  • 1 scoop Sunwarrior vanilla protein
  • ½ tsp xanthan gum
  • ⅛ tsp pure stevia extract
  • 10 ice cubes

Tastes so good!  Add cocoa powder and chocolate syrup for a chocolate version!

Coconut Flour Porridge

Coconut Flour Porridge 2

Ingredients:

  • ¼ c coconut flour
  • 1 c almond milk
  • ¼ c pumpkin purée
  • ⅛ tsp pure stevia extract
  • ⅛ tsp salt
  • ½ tsp vanilla extract

Instructions:

  • Combine all ingredients and mix well.
  • Allow the mixture to sit for 5-10 minutes in order to thicken.
  • Add mix-ins of choice. (see lists above)

 

I hope your teeth feel better soon!  Hopefully these tips help you stay on track with your macros while not being able to chew!

Good luck,

Tanner W.

2013-08-22 13.53.14

My new braces, aren’t they cute? <3

 

Terrible Tens Ab Workout

     Holy moly!  This workout is hard!  I only did it down to five today :)  It’s a version of crazy eights, but more intense; starting at ten instead.  Just in case you aren’t familiar with crazy eights, here’s a quick tutorial: Go through all exercises, 10 reps each.  Go through all exercises, 9 reps each.  Go through all exercises, 8 reps each… until you finish doing all exercises once.  This version, the Terrible Tens, is not for the faint of heart, or weak stomachs :P

  • 10 Burpees
  • 10 mountain climbers (each side)
  • 10 windshield wipers 
  • 10 full sit-ups, hands above head the whole time
  • 10 bicycle crunches (each side)
  • 10 V sit-ups
  • 10 side-plank hip-lifts (each side)

Repeat until you are finished with one of each!

*disclaimer* I am not responsible for any injury, vomit, blood, tears, or psychological damage that may occur while completing the terrible tens.  Attempt at your own risk x_X

I’m a Competitor!

Guess what everybody?  I’m going to be an NPC Physique competitior next July!  I’m going to be coaching with C620 Nutrition, and I’m so excited, but I need your help!  Please check out my page at GoFundMe, and maybe make a donation or even just share the page through Facebook or Twitter.  I’m saving for coaching, but I need to start soon and every penny helps!  Also, if you donate $50 or more, you will receive a FREE copy of my ebook on the release date, which should be sometime towards the end of August.  Thank you all so much!  I’m gonna make my muscles proud!

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My Total Body Workout #1

This is a great workout for any beginners, or those short on time who want to tone up fast without exercising different muscle groups each day.  Do this workout every other day for the best results.  Start with  manageable weights (you may need different weights for different exercises) and work your way up, increasing weight every 1-2 weeks.  Repeat this entire superset 2-3 times.

  • Warm-up: 10 minutes medium intensity cardio (jogging, stair climbing, elliptical)
  • 10-15 push-ups
  • 10-15 lunges (weighted, each leg)
  • 10-15 tricep dips
  • 10-15 squats (weighted)
  • 10-15 single-arm rows (weighted, each arm)
  • 10-15 plié squats (weighted)
  • 10-15 bicep curls (weighted)
  • 10-15 deadlifts (weighted)
  • 10-15 sit-ups
  • 10-15 side crunches (each side)
  • 10-15 ab pulse-ups or captain’s chair leg raises

Remeber to drink water, have fun, and take short breaks if needed!

Google these exercises for demo videos and pictures :)

 

 

 

Thin Mint Cookie Dough Sludge

Thin Mints and Samoas.  The two most coveted Girl Scout Cookie Flavors.  Although I haven’t been able to emulate the delicious flavor of Samoas yet, I have a recipe for healthy, sugar free, Thin Mint Cookie Dough Sludge.  It’s packed with fiber, iron, and a bit of healthy fats.

Cookie Sludge Mint

Recipe:

Mix together:

  • 1/4 c coconut flour
  • 2 T sugar free chocolate syrup (Hershey’s or Walden Farms, for example)
  • 2 T cocoa powder
  • 1/8 – 1/4 tsp mint extract
  • 1/16 tsp salt
  • 1-2 packets of Nunaturals stevia
  • 1/2 – 2/3 c of unsweetened almond milk

This recipe (if using Hershey’s SF Syrup) has 163 calories, 5.6 grams of healthy fats, 27.2 grams of carbs, 15.2 grams of fiber, and 7.2 grams of protein.  It also has 11.2% DV of calcium, and 29% DV of iron.  How awesome are those macros?

A  cookie dough version of this recipe will be in my upcoming ebook, Lift It, Eat It Healthy Treats, which should be on sale by the end of August.  There will be an entire chapter of cookie doughs, so keep a lookout for when it’s finished!

I Hate Exercising! (sound familiar?)

Hi there!

Do you hate exercising?  I know a lot of people who do; in fact, I used to be one of them!  From up until I started school until I got out of it.  Many people, in America especially, hate exercise, and I have a pretty good idea why.  Physical Education.

The whole idea of physical education in schools today is wrong.  We have a grading scale, say, 9 minutes for a mile is an A.  Well, I have excellent cardiovascular fitness, and I can run for a LONG time without needing to walk, but my record for a mile is 10:11.  With this grading scale, I would never have an A in PE, even though I gave my best effort.  There are some aspects of a person’s abilities that cannot be changed with three classes per week of PE, especially when that PE is a torturous, evil class that everyone hates.  No one gives 100% in a class they despise.

The Presidential Fitness Test is wrong, as well.  First of all, the things that kids do in PE, with the exception of running, do not prepare you for the test.  In my PE classes, we never did any upper body exercises (except stretching and the occassional push-up), barely ever did any sit-ups, stretched our hamstrings for about 10 seconds, never did sprints, and never did a “trunk lift”.  We were all doomed when the criteria for this test were all the things we had never done (curl-ups, pull-ups, sit and reach, sprints, and a mile)!   I failed that test every year, and only a very few people ever did pass, as you could only fail one section and still pass.  Those tests were the bane of mine, and many others’, existences.

Physical Education does not need to be graded this way.  Isn’t the point to get children to learn healthy habits to keep for the rest of their lives?  Instead, we are teaching children to despise PE, to think of it as torture!  If a grade for physical education is necessary, make it one based on effort!  Did the child try to do a push-up?  Good, A for the day!  Can they do maybe 2 push-ups by the end of the year?  Good, they passed the test!  Rather than have kids run laps, make it interesting!  Have them play tag.  If touvhing isn’t allowed at the school, how about capture the flag?  There are endless ways to turn PE into something more than a terrible routine and get kids to actually enjoy it.  If we begin to make games out of physical education, and not to grade on a standard scale, then maybe the obesity epidemic and lack of physical fitness in the country would improve.

My New Blog!

I used to have a food blog, “Tanner Loves Cauliflower”.  Now, as my lifestyle and interests transition more from just healthy food, I’ve decided to turn my blog into a fitness and food blog!  I’ll focus on products I like, workouts I like, tips, tricks, advice, and more on how to live your very own healthy and fit lifestyle (oh, and you don’t have to give up your favorite foods!)

I hope you enjoy my journey as part of the #fitfam!