macros

Macro Minute: Tuna Dip

Want a quick, high protein, low fat meal that could be an appetizer, topped on salad or made into a sandwich or a quick lunch? 

My mother-in-law makes this tuna dip each year for Christmas, I've been going to their Christmas for nearly half my life now and it wasn't until this year, that I actually tried it. It was amazing! She serves it with Ritz crackers, which you can use as well, if you're wanting some carbs. I asked her for the recipe and adjusted it to be more macro friendly and higher protein. 

Tuna Dip:
3 Servings

6 tsp of Dijon Mustard (Denison Mustard or Grey Pupon works well)

2 Tbsp of Pure Avocado Oil May (or Grapeseed Oil May or regular Mayo)

1-2 Tbsp Onion Powder (depending on your tastes for the seasoning, I just dump)

1-2 Tbsp Garlic Powder

3 pouches (2.6oz each) of Chunk Light Tuna in Water

6 oz Plain Greek Yogurt 0% Nonfat

Mix all ingredients together and wait 24 hours to let flavor marinade. Serve with celery, carrot or jicama sticks, crackers, on bread or a bed of lettuce.

 

Macros per serving: 188 calories. 4.3g carbs, 23g protein, 7.9g fat

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50 Day Challenge Recap

How'd those 50 days go? The time between Thanksgiving and New Year's is one of the hardest times to maintain a workout routine, eat healthy, get enough sleep and keep alcohol to a minimum. You may have found yourself sleeping in & skipping the WOD because you were out late the night before or it was too cold or you had a sugar hangover. Holiday parties and social events have packed your evenings and weekends and the closest thing to healthy was the celery stick you ate with your buffalo dip. 

For others, committing to 50 days was enough to keep them on track, still able to enjoy treats in moderation but getting the veggies and lean protein in each day while sticking to a 4-5x a week workout schedule.

Julie was one of those people.

Julie dominated her 50 day challenge! Read about how it went for her, it may inspire you to set 2017 goals. Remember, if you are a current member with MO2DT and you want help setting your initial macros, email Jess to set up a time in January for no additional charge.

What did you change from how you were currently eating to now?

I ate what I thought was "clean" before I started this process, but I actually wasn't eating enough of it.  I would also go in waves of healthy/clean eating for a week or so at a time, fall off the wagon and not really watch what I was eating, and then get right back to healthy eating after a few days.  There was so much inconsistency.  I went from eating 4-5 times a day to at least 6 times per day and I have protein with every single "meal." The biggest change has been having to eat more than I've ever eaten before.

Physically, did you see any changes (either in the scale, inches lost, energy, PRs, all of the above).

The scale has gone down a few pounds, but I've lost 8 1/2 inches overall and have gone down between 1-2 sizes.  My jeans are a nightmare right now and I'm glad I kept a few pair that never quite fit or were too tight because they fit now.  I have way more energy than I've had before and can tell a big difference when I don't meet my protein goal for a few days.  I feel stronger too!  I set a huge PR on my 1 rep dead-lift going from 225 to 275. 

What was the hardest part about the 50 days?

The hardest part for me was meeting my protein goal.  Some days were better than others and I got sick of eating some of the same things and had to get creative. 

What was the easiest part about the 50 days?

Meal prep!  I love to cook and spending an hour or two each week making sure I had everything I needed made a world of difference.  There were a few weeks that I didn't meal prep and it threw me completely off track.  

Will you continue following macros?

Yes!  This is working for me.  I've spent years trying to figure out the right "formula" to lose weight and what works for me.  Staying consistent and meeting my macros is working very well.  For the first time, I'm not focusing on the scale moving either, and am focusing more on how I feel and paying attention to what my body needs.  I think not putting that pressure on myself is making a difference too.

How did you make it through 50 days? What were some strategies you used (meal prep, kept it simple with easy recipes, etc.)?

I was far from perfect throughout the 50 days, especially with Thanksgiving and my birthday thrown in the middle.  I figured out how to "make room" for the things I liked and adjusted my macros accordingly.  I kept things simple and ate a lot of chicken, broccoli, turkey, eggs, plain greek yogurt with 1 scoop of chocolate protein powder mixed in (this is amazing), and I was open to trying new things.  I found I really love brussel sprouts and they can be incorporated in a lot of meals.  I am also a snacker and emotional eater.  Paying attention to when I was grazing and just mindlessly eating made a difference too.  I struggle with this the most while I'm making dinner, so I made sure to push my afternoon meal back to 3-3:30pm and have as much of dinner prepped before I got home so it was a quick meal.  I also made sure that my meals were big enough to have leftovers, like roasting a big pan of vegetables that would last 2-3 days and cooking enough chicken for 3-4 meals instead of one meal at a time.  I would also cut up vegetables and fruit and put everything on a tray in the refrigerator to grab and eat while I was cooking.  Being prepared and open to trying new things, and knowing that I had to make a change were all factors that helped me keep going!

 

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