I told you recently I began a new good health routine at my gym. For two weeks, I have gone on M-W-F (6X) to work with two trainers. We have done a 30 minute routine working each day and they are designed to work with weights and improve Conditioning-Strength-Flexibility. Why do I do this? Because I Matter ….and My Health Matter!
They are intense exercises….and, for me, very intense. I have required a few modifications, but been able to do more than I thought I would. I need you to know I work out with 6-8 people…I am oldest, I am the largest, and a few of them train to do Spartan races (insane!). But, they are very patient and encouraging with me. My two biggest problems since I began are fatigue and hunger. On the days, I work out, I am starving and since I work out at 5 AM, I often go to work tired. But, I hope to build up my stamina, get rid of some inches, strengthen my bones, and finally get control of a healthy lifestyle.
So, what I have learned in two weeks is that I have to cook more at home. When I am so hungry and eating out at work, it is not good. This weekend, it is all about healthy cooking, and getting ready for next week. I can’t believe it, but the people I work out with complained the sessions were too short!! (Really, how do they do this??) So beginning next week, each session is 45 minutes…dear Lord, help me!
Since, the work out I longer, I need more of a grab and go breakfast, so I decided to try this recipe. While I was cooking this, I also made a zucchini noodle dish on the side to take for lunch at work. I prefer the largest meal at lunch, and to eat light in the evening.
Cauliflower Muffins
1 large cauliflower (or about 3 cups riced cauliflower)
6 oz. diced ham (Pam’s version: Chicken and Apple Sausage)
1/2 c. baby spinach (Pam’s version: Chopped Spinach)
1/2 c. finely chopped onion
5 Eggs, beaten
1/2 tsp. garlic powder (Pam’s version: Minced garlic, sea salt)
1 c. shredded Cheddar
kosher salt
Pinch cayenne pepper
Freshly ground black pepper
DIRECTIONS
- Preheat oven to 375 degrees F. On a box grater or in a food processor, grate cauliflower and transfer to a large bowl. Place cauliflower in paper towels or cheesecloth and wring out any excess water.
- Add eggs, cheddar cheese, garlic powder and whisk until combined. Fold in cheddar cheese, ham, spinach and onion. Grease a muffin tin with cooking spray, then fill each one about two-thirds full. Bake for about 20-25 minutes, or until lightly golden
As you can see, I made a few modifications to the recipe to make it my own. My first time to make it, I put in too much cauliflower rice, and the muffins did not really stick together. So, I made it again and put it in a muffin pan…that worked great. I ate two and was very full…so I think these will do what I want them to next week. We will see.
I cooked the Chicken & Apple Sausage in a little Olive Oil. When I removed it, I put some of the remaining onion garlic in the pan…cooked it until the onion was clear…added some zucchini noodles…cooked until softer and then added the remaining meat. I will take that for lunch a couple of days next week.
If I can make myself cook over the weekends, I think I can combat the hunger that sets in after the M-W-F work outs! I am going for a lifestyle change…not a diet…a way to eat that is healthy and natural. Stay tuned for more reports!
Would anyone like to share any healthy lunch ideas to take to work? Please share………………….and
KEEP SMILING!
I found some great kitchen items in the slide show below…a few on sale!
How many muffins does this make & do you have the calorie, carb, sodium breakdown. These muffins sound & look very tasty too.
Hi Becca,
I apologize for not having all the information. But, I don’t…especially since I modified the original receipe. It makes 2 dozen regular sized muffins.
When I worked, I would make a big pot of healthy soup on Sunday and took that for lunch. I’d add an apple or other piece of fruit and maybe a few nuts and had a great lunch. The best part is that I never got that afternoon slump. Good luck!
Sounds so good! Thanks Shelley…
Congratulations, Pam, you are an inspiration! Can you give us specific information about your workouts? I know you are dead serious about this if you are working all week then cooking on the weekends!!!! Blessings for a successful week ahead.
Each workout has been very different, Terry. We do individual warmups and over the years I have learned how to warm up areas that are specific to my needs. I spend several minutes with a PVC pipe warming up my shoulders. We have done exercises with rowing machines, weight balls, deadlifts, should presses, leg lifts, planks, several for core and abs, exercizes using bands and ropes, and a weight roll for abs. There are so many and have seemed to have a theme each week. I have noticed more flexibility this weekend. And I really need that!
Keep at it and the ‘starved’ feeling will go away. A lot of times you’re really thirsty, not hungry -so drink water- the good old fashioned type. No need to spend $$ on special waters. My favorite breakfast for on the run is (I know, gross!) peanut butter on wheat. Lots of times if I’m in a rush I spread it on one slice, fold it up, and go! Hubby calls it ‘gardeners breakfast).
Thanks for the encouragement, Susan. I live over an acquifer and love the water right out of the sink over ice! My favorite. I will be glad when that feeling goes away…and yes, I love peanut butter.
Look up a website called emilybites.com which has excellent “muffin meals”. I make 4 or 5 of these recipes at a time and freeze when cool. Then I can grab 1 or 2 going out the door and microwave at work. I do the same with baked oatmeal or overnite oats for breakfast. The muffins are savory and include things like chicken enchilada cups, meatloaf cups, french dip cups (roast beef), reuben cups; just about anything you can put in a muffin cup to control portion size and Emily makes them healthy so far as ingredients. PS, I get that everyone is on a cauliflower kick but there are lots more nutritional veges than that one, like broccoli. I’m not sure why the hoopla about cauliflower. Also, zucchini noodles (which you mentioned) are such a wonderful substitute for pasta. Cut them long and thin and make wonderful lasagna. I guess we all just need to be a bit more creative! I am learning to try new things.
THANK YOU, Linda! For the muffin meal website. I am going to be there later. This looks exactly like what I had in mind. I like the cauliflower, but I also think for me it would get old.
You’re so smart to make meals in advance. I haven’t tried that cauliflower rice but am now intrigued.
I like it…and there is broccli rice too!
Pam, have you ever seen the movie Forks Over Knives? I think it would help you a great deal. Very glad that you have a workout routine that’s working for you 🙂
I have not seen it. But will look into it…thanks Lisa.
I am so happy and proud of you Pam!! The invisible health benefits are just as important as the physical changes you’ll see. You numbers at the next dr. Visit will amaze you!!
For recipes, get the “my fitness pal” app and use the recipe import function. It will figure out all the micro-nutrients for you. If you tweak your recipes, you can edit the recipe to reflect the changes.
Happy traveling on your new path!!
Thanks Janet. I will download the app today.
2 books I would recommend: Eat to Live and How Not to Die. Both are written by physicians and explain a lot about nutrition. Whether for weight loss or “just” health or managing (hopefully reversing) chronic conditions, these books are game channging in your outlook toward food and nutrition.
Thanks for Shaing, Linda…the amount of information is overwhelming!
I’ve increased my intake of protein over the past 14 months and have lost and kept off 33 pounds, and around 50 inches lost. The protein keeps me from getting to that starving mode, while also increasing my metabolism and energy.
That’s what I am trying to do this week. Thanks Susan!