Tag Archives: 4-hour body

Yes, in fact, I WILL have the dessert menu.


I guess it’s called Bassett’s Mix. I just know it as MORE LICORICE, PULIZZEEE!!

H~ll, I’d like most everything on it, actually!

Maybe that chick at 4-Hour Body Couple was right.  Mid-week on the 4HB plan is MISERABLE.  I keep telling myself, even the word “miserable” contains the word “able.”  But then again, “miserable” also contains the word “miser.”  That might just bring the Chicken Soup for the Dieter’s Soul-ish pun down a notch, huh?

Gulab Jamun. It’s an Indian sweet, flavored with cardamom and made from…cheese!

But, I digress (and if you want to see more about having clinical digression (<–Hint: that’s not a real thing, I just made that up), check out the AD/HD page on this site!)…. 😉  I am determined not to go to the small grocery just a stone’s throw away, where Ben & Jerry’s, Skittles, chocolate-covered raisins, Junior Mints, Snickers, Good n’ Plenties, bridge mix licorice, and, perhaps most tempting of all, gulab jamun, are sold.

Instead, I’m channeling all my amazing cooking skills.  Mind you, these are skills which make me an unusually terrible dieter.  I know how  to cook, bake, fry, etc, everything from ooey gooey enchiladas to dulce de leche (though I like to call ’em “drunken cakes”) to mouth-melty scones to…you get the picture.  Nope.  I’m going to channel my cooking skills and make mousse.  🙂  I thought of it the other day as I was making (semi-failed) lava cakes  and I’ve been thinking of it ever since!

Mousse!  It’s kind of perfectly adaptable to 4HB diets!

Maybe my mousse will look like this?

I’ve found one 4HB-friendly looking recipe so far, so I’ll share now, and I’ll post later to let you know how it goes.  It’s from Felicity Daley Personal Training, called “dessert: No fat, high protein chocolate mousse.”  I can’t exactly vouch for Felicity’s personal training services at this point, since it was just the magic Googlator that pointed me onto the site.  Still, the recipe looks like it could be good!

For those of you who don’t want to click through, here’s how Felicity Daley makes the Chocolate Mousse:

This yummy dessert yields only 80 calories, 0g of fat, 1.3g of carbohydrate per serve and a whopping 19g of protein! So dig in!

Ingredients: (serves 1)2 eggwhites
1/2 a serve of myocell chocolate protein
(from GNC)
Couple if drops of vanilla essence (optional)

Beat eggwhites into stiff peaks (see picture below). In a separate bowl, combine protein powder with cold water to make a smooth, jello-like paste. Combine the two mixtures, add the vanilla essence and serve!

Chocolate Mousse ingredients

Felicity Daley's Mousse Ingredient/Tool Picture. !Sabroso!

Now here’s the clincher, or the letdown, or whatever.  The recipe uses protein powder.   And honestly, I don’t mind!  I use protein powder.  I’m not sure that protein powder was ever mentioned in the 4HB book, but I like it!  It’s only got 2grams of sugar, and it has 25 grams of protein!  In the morning, I mix it with my coffee and (here’s the REAL 4HB “no-no”) skim milk.  It knocks my protein breakfast right out of the way!  (hmm, this may actually be an idea I’d like to share!  Maybe I’ll write another post about it, later?)

So, I’ll try it and continue this sweet chocolatey saga later….


Quark – Not physics, just PROTEIN!


Appel Farms quark

Yeaaap, one of the only good health-related experiences I got out of visiting my parents this summer was quark.  I think cottage cheese, which is actually OK for the 4-Hour Body diet, is getting a bit bland.  And, since I LOVE my dairy products, I’m eternally looking for milky items I can get away with!  Enter quark!

It is, for lack of a better word, a type of cheese.  More sour than yogurt, with somewhat of the consistency of sour cream, and an overall semi-grainy texture.  It’s definitely an acquired taste, but well worth it for the nutrition!

Quark Nutrition Facts

Calories Fat Carbs Protein Sodium
63 0.2g 3.9g 11.3g mg

Here’s an articl on the nutrition in quark, by Nicole Wolf, hosted by the website Livestrong (which is itself a pretty awesome website for nutrition and exercise info).

Surprisingly, Wikipedia claims that quark is the same thing as tvorog, a Russian-style cheese which I ate TONS of while I was away in Kyrgyzstan last year

These are Ukranian blinchiki, but hey, they look the same as the ones I love in KG)

(Russian-style food is very common in Kyrgyzstan).  I *love* tvorog (though mostly IN things and not by itself), but I’d say the resemblance is anything but exact.  Tvorog I eat in Kyrgyzstan is far more course, and a little more sour, even, than the packaged, processed quark I found in mom and dad’s fridge.  Plus, the tvorog I love so much in Kyrgyzstan comes mixed with what is probably an ungodly amount of sugar and fat, wrapped in crepes and called “blinchiki.”  (<—as an aside, I got the picture from a Google search which led me to a website about marrying Ukranian brides, or renting them, or whatever it is people do…!!!)

Since quark is also called “farmers’ cheese,” who knows?  Perhaps it varies locally, since, well, farms and farmers vary, too.

Related Links I found in the process of looking up this fabulous yummy food are as follows:
  • Russian Food (Русская еда), from RussianLessons.net
  •  And here is a really heart-warming post about blinchiki and mama

I found a few really fun websites today, and signed up for the first of them, as well as downloaded the third one (I have yet to listen to it, but the reviews are numerous and awesome).  The other (ahem, RUNNING), I’m just going to bookmark here and see about twisting my fiance’s arm into.  Drumroll please….

1)  4 Hour People forum

2)  The Couch-to-5K ® Running Plan

3)  Couch to 5k Running Podcasts

Fun website day?

20 Days Since My Last…


Post. 😛  What, did you think I was going to write “drink”? LOL.  Well, honestly, I think it’s been 20 days since my last completely on-the-wagon day, as well.  Spending three weeks with family members who all want to get in shape has been extraordinarily bad for my waist!  It’s like living la vida sabrosa everytime I go home 😛  But, I’m back, and walking along Lake Michigan is a great way to get things moving again.  Plus, today is Day 2 of my PAGG / AGG stack.  I like that. 🙂  SO things are really looking up (well, hopefully down as far as the scale, etc, is concerned).

Now, to get to work on all my summer research, sorely neglected while I was playing with toddlers and eating deliciously atrocious amounts of home-cooked food!  ¡DM, los latinos pueden COCINAR!  I’m not sure where to start on the research, exactly, but I’m sure that, re: bloging, I’ll be back on the wagon now. 🙂

Oh Noooes!


I just realized I haven’t posted in over 10 days!!!  What’s my problem?  No problem, actually.  I’ve certainly fallen off the wagon in some senses (ahem, the last 10 days?!).   I’m not trying to excuse myself, but I’ve made some good strides in some areas, and some major screw-ups in others.  Good news first, I say (no reason to dilute the good!).

Positive Strides:

  • I got all the supplements!
  • I’ve cut down on the diet soda to 1can/day!
  • I tried Stevia in my tea, and it was great!


  • I totally fell off the wagon during finals week.
  • I pretty much stayed off the wagon, playing in the mud, for the past week or so, while off visiting family (Latinos are always eating…and I’m not sure I ever want to break out of that habit!).
“But it’s okay becauses”:
  • I may have convinced my mother to go 4HB with me for the next month!  There’s a wedding in the family coming up in August, and we’d really like to look our best (ah, vanity, an ultimate motivator!).
  • I’ve been watching what I eat!  So, when I say I fell off the wagon, I mean I’m drinking skim lattes with my sister while I walk 2miles around the lake at a leisurely pace! 🙂



I decided to take my second cheat day today (Friday), because, frankly, Cheat Days make me TIRED. Yes, that’s right. If you’re on the 4HB diet, you’ve probably noticed that, too! After all the energy of a slow-carb diet during the week, your Cheat Day kicks your butt!!! And, since I like to get work done on Saturdays, I definitely don’t need to be dragging my behind (a behind full of a chocolate croissant, a lemon tart, a bunch of pizza, a big ol chai latte, and other goodies, I might add!!!). So, since Friday’s my “I did what I did and now I can’t did no more” day, I’m content.
In all, the week went okay. I did really pretty darn well avoiding bad habits, and I will say, though, I miss MILK. I want milk in my coffee, and that’s about the extent of my cravings!
Any advice for no-milk? 🙂
Back to eating…and feeling a little nauseous. 😛


So, I can vouch for the awesomeness of taking a cold shower.  I can’t yet for its impact on weightloss, but I think it seems to be a nice thing to do, and I like that it does kinda wake me up (I think?).

Honestly, though, I’m a little stumped.

In Tim Ferriss’ book 4-Hour Body, he seems to make the contradictory claims that 1) Cold showers wake you up, and 2) Cold showers help you go to sleep.  Or was that ice baths?


In any case, I’ll stick with cold showers in the morning, and warm tea at night!)

4HB Question – Cold Showers?