On Saturday night we hit the gym. It was so quiet!
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| sauteed grape tomatoes, red peppers, and kale with olive oil and garlic. Panko breaded tilapia, and garlic brown rice/quinoa. Yum! |
Happy Tuesday!
Showing posts with label eat clean. Show all posts
Showing posts with label eat clean. Show all posts
Tuesday, March 25, 2014
Weekend Faves
This past weekend was pretty laid back. We had a few errands to run, as it was our last weekend before going out of town. I indulged in 2 of my favorites! Chipotle and Menchies...so good!
On Saturday night we hit the gym. It was so quiet!
Sunday was perfect. After church we had a Sunday nap, I made a yummy dinner, we took a walk, facetimed with my family, and I made some delicious blueberry bread. All of my favorite Sunday activities :)
On Saturday night we hit the gym. It was so quiet!
Thursday, March 6, 2014
New on the grocery list...
It takes a lot for me to permanently add something to our rotation, but recently a few loves have been found.
Food Should Taste Good Multigrain Chips I've been getting these from costco for a while and they are so good, I don't even miss "real" chips. They are delicious with salsa, hummus, or guac.
Cream of rice I used to eat oatmeal everyday (with some concoction of egg whites, almond milk, pb2 or whatever else sounded good) but I've been dealing with some GI issues and decided to try cutting some things out of my diet. I went with cream of rice instead and it's delicious. I've always liked cream of wheat and it's very similar (but GF). I add a scoop of protein powder and it's delicious.
Questbars These are seriously the best protein bars. If you bake them they turn into cookies. I've gotten a few samples over the past few months, and finally bought a box at the fitness expo we went to a couple weeks ago. 20 grams of protein and 3-5g net carbs you cannot go wrong. My favorite flavors are Chocolate Chip Cookie Dough and White Chocolate Raspberry.
Ezekiel Bread It took forever for me to try it, but thanks to Jazzything's suggestion at the motivational event a few months ago I tried it. And loved it. It's flourless and is made from sprouted grains. It makes the best toast and is delicious with avocado (but what isn't?)
Coconut flavored La Croix I've tried a few flavors and this one is the best! It's really good with a little pineapple juice too.
Zevia This one is for my husband. It's soda sweetened with stevia and it's delicious. He likes the cream soda flavor. We get this at sprouts, but I've seen it at Whole Foods and Harmons.
Superfood salad mix Also from Costco, this delicious blend of kale and a bunch of other greens is delicious. I've used the craisin/pumpkin seeds it comes with in a chopped salad (with apples, chicken, etc) But I've never used the dressing it comes with.
Have you come across any new faves recently?
Food Should Taste Good Multigrain Chips I've been getting these from costco for a while and they are so good, I don't even miss "real" chips. They are delicious with salsa, hummus, or guac.
Cream of rice I used to eat oatmeal everyday (with some concoction of egg whites, almond milk, pb2 or whatever else sounded good) but I've been dealing with some GI issues and decided to try cutting some things out of my diet. I went with cream of rice instead and it's delicious. I've always liked cream of wheat and it's very similar (but GF). I add a scoop of protein powder and it's delicious.
Questbars These are seriously the best protein bars. If you bake them they turn into cookies. I've gotten a few samples over the past few months, and finally bought a box at the fitness expo we went to a couple weeks ago. 20 grams of protein and 3-5g net carbs you cannot go wrong. My favorite flavors are Chocolate Chip Cookie Dough and White Chocolate Raspberry.
Ezekiel Bread It took forever for me to try it, but thanks to Jazzything's suggestion at the motivational event a few months ago I tried it. And loved it. It's flourless and is made from sprouted grains. It makes the best toast and is delicious with avocado (but what isn't?)
Coconut flavored La Croix I've tried a few flavors and this one is the best! It's really good with a little pineapple juice too.
Zevia This one is for my husband. It's soda sweetened with stevia and it's delicious. He likes the cream soda flavor. We get this at sprouts, but I've seen it at Whole Foods and Harmons.
Superfood salad mix Also from Costco, this delicious blend of kale and a bunch of other greens is delicious. I've used the craisin/pumpkin seeds it comes with in a chopped salad (with apples, chicken, etc) But I've never used the dressing it comes with.
Have you come across any new faves recently?
Sunday, October 6, 2013
Fluffy Pumpkin Oatmeal
Continuing my quest to add pumpkin to (almost) everything this fall, I made pumpkin oatmeal a couple weeks ago for breakfast- and have made them several times since. I've been playing with the ratios to maximize fluff, and I think I've got it. I make up recipes all the time, but the thing is- I don't ever measure when I'm cooking (unless I'm baking, obviously). So since I don't actually measure, I can't really put said recipes on this little blog of mine. But this time I pulled out my measuring cups so I could share these babies.
To keep you full, the oats are made with egg whites (which also make them fluffy) and protein powder--coming in at about 17g of protein-- not too shabby. They are a perfect breakfast for a cool fall morning, and even make for an easy breakfast at your desk as well. I just mixed all of the ingredients in a container and took it to work to microwave last week.
Ingredients (for one serving)
1/2 c old fashioned oats
1/2 scoop vanilla protein powder
1/2 t cinnamon
sprinkle of pumpkin pie spice
1/4 c egg whites
1/4 cup pumpkin puree
2-3 T almond milk
Mix all ingredients in a microwave safe container. Microwave for 1 1/2 minutes. Easy as (pumpkin) pie.
To keep you full, the oats are made with egg whites (which also make them fluffy) and protein powder--coming in at about 17g of protein-- not too shabby. They are a perfect breakfast for a cool fall morning, and even make for an easy breakfast at your desk as well. I just mixed all of the ingredients in a container and took it to work to microwave last week.
Ingredients (for one serving)
1/2 c old fashioned oats
1/2 scoop vanilla protein powder
1/2 t cinnamon
sprinkle of pumpkin pie spice
1/4 c egg whites
1/4 cup pumpkin puree
2-3 T almond milk
Mix all ingredients in a microwave safe container. Microwave for 1 1/2 minutes. Easy as (pumpkin) pie.
Monday, September 23, 2013
7 weird foods I'm loving
Here are a few (strange) recent food loves. Kind of an odd bunch, but once I find something I love, I'm obsessed with it for a few weeks (or months) then it's on to the next thing....
1. PB2 I was a bit late to the PB2 party because I couldn't find anywhere that sold it in Utah until the last few months (although it is available on amazon). I first found it at Harmons (local grocery), but now my closest Wal-Mart carries it. I love it in smoothies as well as on rice-cakes. Mix it with apple sauce instead of water for a yummy treat!
2. Rice cakes-- I love these things. My favorite used to be the Trader Joe's brand, but they stopped carrying them. It was a sad day, and I thinkI'm positive I gasped out loud when the guy at TJ's told me they were discontinued. :( Now I love the Mother's brand from Whole Foods. Only 35 calories each- can't beat that! Top with peanut butter, PB2, bananas, hummus...the options are endless!
3. Egg whites- I use a lot of egg whites (plain and in things like protein pancakes, etc.) but I hate separating eggs and throwing away the yolk. These babies are amazing. Once again Costco is my favorite! I have been loving egg whites cooked in coconut oil topped with cinnamon. I'm such a weirdo, but don't knock it till you try it!
4. Silk Coconut Milk- I've loved the Dark Chocolate Almond milk for a while, but I recently picked this up and it is SO good (It was used in the smoothie I posted yesterday). Tastes amazing by itself and especially in smoothies.
1. PB2 I was a bit late to the PB2 party because I couldn't find anywhere that sold it in Utah until the last few months (although it is available on amazon). I first found it at Harmons (local grocery), but now my closest Wal-Mart carries it. I love it in smoothies as well as on rice-cakes. Mix it with apple sauce instead of water for a yummy treat!
2. Rice cakes-- I love these things. My favorite used to be the Trader Joe's brand, but they stopped carrying them. It was a sad day, and I think
3. Egg whites- I use a lot of egg whites (plain and in things like protein pancakes, etc.) but I hate separating eggs and throwing away the yolk. These babies are amazing. Once again Costco is my favorite! I have been loving egg whites cooked in coconut oil topped with cinnamon. I'm such a weirdo, but don't knock it till you try it!
4. Silk Coconut Milk- I've loved the Dark Chocolate Almond milk for a while, but I recently picked this up and it is SO good (It was used in the smoothie I posted yesterday). Tastes amazing by itself and especially in smoothies.
5. Luna Bars- For an emergency snack, these are great. My favorite flavor is chocolate peppermint stick! So yummy!
6. Popcorn- one of my favorite treats. I'm obsessed with topping popcorn with a little cinnamon and a few chocolate chips for a sweet and salty treat! My husband thinks I'm crazy, but it's seriously amazing.
7. Cinnamon! Lately I cannot get enough. I put it on everything! Like I mentioned above, on popcorn, egg whites, and even cottage cheese with apples. Naturally I have the big boy from Costco. Never enough cinnamon.
What foods are you loving lately?
Monday, September 16, 2013
Pumpkin Protein Shake
Happy Monday! Here is a great shake I tried this weekend. I love pumpkin everything and I'm so excited for Fall!
8oz low fat milk of your choice (I used almond)
8oz low fat milk of your choice (I used almond)
1/3 c pumpkin
1/3 c plain Greek yogurt
1 scoop vanilla protein powder
Sprinkle of pumpkin pie spice
1-2 t cinnamon
Ice
So healthy and so yummy!
Friday, September 13, 2013
Have a healthy weekend....
Happy Friday! If you are anything like me, then it's more difficult to keep a healthy diet on the weekend due to being off of a schedule.
With date nights, going out with friends, running errands and the temptation for fast food, it's difficult to make healthy choices (plus, i rarely want to cook dinner come Friday night). I encourage everyone to live a little and enjoy some treats every now and then, but there's nothing worse than waking up on Monday morning and thinking "I blew it this weekend!" You can avoid that feeling by keeping a few tips in mind:
1. Plan ahead. If you aren't familiar with a restaurant's menu, look at it online ahead of time. Most restaurants have a healthy option menu these days (my favs are CPK and Cheesecake factory). If all else fails, order grilled meat or fish with grilled veggies or a salad.
2. Go Halvsies. if you don't want to eat off the lower-cal menu (or if there isn't one) split an entree with someone. Restaurant portions are WAY too big for one, and this is a good way to make sure you don't over eat (while saving some cash).
3. Drink water. sodas and alcoholic beverages are filled with calories. If you are drinking skip the fruity (calorie-laden) drinks and go with something simple.
4. Skip the bread basket. I can sometimes control myself if there's bread at the table and just not eat any of it, but if I do take a piece, there is no turning back. Don't fill up on a meals worth of calories before your dinner even gets to the table.
5. Choose the restaurant. If you can, choose a restaurant you're familiar with. I always do better going to places I know (where I know what I like and that it's tasty). Sometimes I will go to a shopping center with multiple places to eat for lunch and I'll eat at Chipotle and my husband will grab Five Guys or firehouse subs or something and then we will meet up and eat together- do what works for you! (My husbands metabolism is much better than mine, sadly)
6. Don't show up starving. I know your parents always told you not to ruin your appetite before having a meal, but it's ok to ignore their advice. Have a healthy snack filled with plenty of protein and fiber so that you aren't starving when you arrive. This will cause you to eat less, and make less impulsive decisions (appetizers, anyone?)
I plan on having a lazy weekend....There's rain in the forecast, and Netflix is calling my name. Have a great weekend!!
What tips do you have for staying healthy on the weekend?
With date nights, going out with friends, running errands and the temptation for fast food, it's difficult to make healthy choices (plus, i rarely want to cook dinner come Friday night). I encourage everyone to live a little and enjoy some treats every now and then, but there's nothing worse than waking up on Monday morning and thinking "I blew it this weekend!" You can avoid that feeling by keeping a few tips in mind:
1. Plan ahead. If you aren't familiar with a restaurant's menu, look at it online ahead of time. Most restaurants have a healthy option menu these days (my favs are CPK and Cheesecake factory). If all else fails, order grilled meat or fish with grilled veggies or a salad.
2. Go Halvsies. if you don't want to eat off the lower-cal menu (or if there isn't one) split an entree with someone. Restaurant portions are WAY too big for one, and this is a good way to make sure you don't over eat (while saving some cash).
3. Drink water. sodas and alcoholic beverages are filled with calories. If you are drinking skip the fruity (calorie-laden) drinks and go with something simple.
4. Skip the bread basket. I can sometimes control myself if there's bread at the table and just not eat any of it, but if I do take a piece, there is no turning back. Don't fill up on a meals worth of calories before your dinner even gets to the table.
5. Choose the restaurant. If you can, choose a restaurant you're familiar with. I always do better going to places I know (where I know what I like and that it's tasty). Sometimes I will go to a shopping center with multiple places to eat for lunch and I'll eat at Chipotle and my husband will grab Five Guys or firehouse subs or something and then we will meet up and eat together- do what works for you! (My husbands metabolism is much better than mine, sadly)
6. Don't show up starving. I know your parents always told you not to ruin your appetite before having a meal, but it's ok to ignore their advice. Have a healthy snack filled with plenty of protein and fiber so that you aren't starving when you arrive. This will cause you to eat less, and make less impulsive decisions (appetizers, anyone?)
I plan on having a lazy weekend....There's rain in the forecast, and Netflix is calling my name. Have a great weekend!!
What tips do you have for staying healthy on the weekend?
Monday, August 19, 2013
Easy Breakfast Recipe: Overnight Oats
Happy Monday!
It was a bittersweet weekend for me since my brother left, but I am excited for a new week, and getting back to a regular schedule. This week I am only working mornings and am excited to be back to a normal gym routine. I let my husband and brother talk me into (way too many) treats last week, so I think my body is happy to be back on a healthier schedule.... I started off the week with some cardio this afternoon, and tomorrow I have an hour long personal training session scheduled, which I am excited for!
One thing I did stick to last week was eating a healthy breakfast. Lately I can't get enough of this recipe!
Berry Almond Overnight Oats
1/2 C rolled oats
1/2 C fresh or frozen berries
1/2 C almond milk (or milk of your choice)
1T chia seeds
1 T slivered almonds
sprinkle of cinnamon
Combine all ingredients and store in refrigerator overnight. In the morning, enjoy your pre-made breakfast!
It was a bittersweet weekend for me since my brother left, but I am excited for a new week, and getting back to a regular schedule. This week I am only working mornings and am excited to be back to a normal gym routine. I let my husband and brother talk me into (way too many) treats last week, so I think my body is happy to be back on a healthier schedule.... I started off the week with some cardio this afternoon, and tomorrow I have an hour long personal training session scheduled, which I am excited for!
One thing I did stick to last week was eating a healthy breakfast. Lately I can't get enough of this recipe!
Berry Almond Overnight Oats
1/2 C rolled oats
1/2 C fresh or frozen berries
1/2 C almond milk (or milk of your choice)
1T chia seeds
1 T slivered almonds
sprinkle of cinnamon
Combine all ingredients and store in refrigerator overnight. In the morning, enjoy your pre-made breakfast!
Tuesday, July 23, 2013
90-Second Lunch
Lately, for an easy lunch/ side dish I've been using this delicious quinoa and brown rice blend from my beloved Costco.
While the rice/quinoa is steaming in the microwave, quickly chop a few veggies to toss with it, top it with a little balsamic dressing and viola-- lunch in less than 2 minutes!
I have been using cherry tomatoes, cucumbers, and peppers- but really it would be great with whatever is in season. It's a great blend of fiber, flavor, protein and veggies and it's delicious both hot and cold!
I have been using cherry tomatoes, cucumbers, and peppers- but really it would be great with whatever is in season. It's a great blend of fiber, flavor, protein and veggies and it's delicious both hot and cold!
Wednesday, June 26, 2013
Back and Biceps
Today was my favorite workout of my split- Back and Bi's. I've seen progress much quicker on my upper body than on my lower body....unfortunately I fall in to the category of women (which is most) who lose weight from the top down. My trouble spot has always been my legs, and it's going to take a lot of work to get to where I'd like to be. Fortunately I continue to see progress in my upper body and that really keeps me motivated.
(I always start with a few warm up sets for each body part.)
cable seated rows
one arm dumbbell row
wide grip pulldown behind the neck
dumbell incline curl
cross body hammer curl
dumbbell alternate bicep curl
21s
Reps and sets are different depending on the weight used, and of course what your goals are. I did 3 sets and my reps varied depending on the exercises-- at this time I am doing lower reps and higher weights (except for 21's, obviously).
Now that it is summer time, I'm enjoying tons of fresh salads and fruit and I'm loving every minute of it!
Happy hump day!
Tonights Back and Bi's workout:
(I always start with a few warm up sets for each body part.)
cable seated rows
one arm dumbbell row
wide grip pulldown behind the neck
dumbell incline curl
cross body hammer curl
dumbbell alternate bicep curl
21s
Reps and sets are different depending on the weight used, and of course what your goals are. I did 3 sets and my reps varied depending on the exercises-- at this time I am doing lower reps and higher weights (except for 21's, obviously).
Happy hump day!
Tuesday, May 28, 2013
Memorial Day Weekend & Healthy Living
A little weekend recap- but first! My take on the "healthy lifestyle" concept.
Everyone talks about the importance of a healthy "lifestyle". In reality everyone's life is different, and you just need to figure out what works for YOU! This takes trying different things, and also depends on what your goals are. If your health is a priority (which it should be) make time and feed your body and soul with good nutrition and endorphins!! Living a healthy lifestyle is all about balance- not deprivation, starvation, or punishing yourself. Everyone deserves to feel good in their own skin! :) Find something you enjoy and do it!
I love a good 3 day weekend, and this weekend was excellent. It was spent working out, cooking good food, and spending time outside (with my best friend obviously).
I didn't workout Friday morning, so we went to the gym Friday night, then came home and made a delicious dinner (stuffed flank steak- so good). It was so nice just to stay home and relax!
Saturday I worked out in the morning while my sweet husband took our car to have the safety/emission inspections and get it registered :) I am so glad I didn't have to participate in that. We also went to a baby shower and hung out in Salt Lake for a bit.
Sunday was beautiful- none of the kiddos showed up to my Sunday school class, and of course Arrested Development is back-- yes! We finished the night with a walk around the lake- the weather was perfect!
Monday morning we slept in for the first time in a long time. I did a quick interval workout, then we went on a picnic by the lake in our neighborhood. I am obsessed with our neighborhood-- so open, so many trails, and of course the lake that's a 5 minute walk from our house. As much as I miss California, I sure do love Daybreak.
We finished off the weekend with froyo from Menchies. And then I cried about having to go back to work ;)
SO-- this post just goes to show that you can be active, eat healthy and not be deprived!! I have never felt as happy (mentally and physically) as I do now- and it's because I love and take care of my body. Everyone deserves the same happiness!
Everyone talks about the importance of a healthy "lifestyle". In reality everyone's life is different, and you just need to figure out what works for YOU! This takes trying different things, and also depends on what your goals are. If your health is a priority (which it should be) make time and feed your body and soul with good nutrition and endorphins!! Living a healthy lifestyle is all about balance- not deprivation, starvation, or punishing yourself. Everyone deserves to feel good in their own skin! :) Find something you enjoy and do it!
I love a good 3 day weekend, and this weekend was excellent. It was spent working out, cooking good food, and spending time outside (with my best friend obviously).
I didn't workout Friday morning, so we went to the gym Friday night, then came home and made a delicious dinner (stuffed flank steak- so good). It was so nice just to stay home and relax!
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| [what a babe] - contact me if you need a personal trainer- Brian is doing online training! |
Saturday I worked out in the morning while my sweet husband took our car to have the safety/emission inspections and get it registered :) I am so glad I didn't have to participate in that. We also went to a baby shower and hung out in Salt Lake for a bit.
Sunday was beautiful- none of the kiddos showed up to my Sunday school class, and of course Arrested Development is back-- yes! We finished the night with a walk around the lake- the weather was perfect!
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| perfect. |
Monday morning we slept in for the first time in a long time. I did a quick interval workout, then we went on a picnic by the lake in our neighborhood. I am obsessed with our neighborhood-- so open, so many trails, and of course the lake that's a 5 minute walk from our house. As much as I miss California, I sure do love Daybreak.
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| fruit with greek yogurt dip, multigrain chips with salsa, and little sandwhiches- yum! |
We finished off the weekend with froyo from Menchies. And then I cried about having to go back to work ;)
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| nothing better than napping in the sun! |
SO-- this post just goes to show that you can be active, eat healthy and not be deprived!! I have never felt as happy (mentally and physically) as I do now- and it's because I love and take care of my body. Everyone deserves the same happiness!
Tuesday, May 21, 2013
Spice up your Salad!
Salads can easily get boring. I've actually let a lot of lettuce go bad in my fridge because I didn't want another boring salad- fortunately salads are easy to change up! I recently switched from romaine to spinach - even just simply switching your greens can make things more interesting. Since salads are such a great way to pack a lot of nutrients into one meal- don't cut them out of your meal plan!
Here are a few other options to add some spice to your salad:
almond slivers
pecans
seeds (pumpkin, sunflower, etc)
beans (black or kidney)
boiled eggs
avocado
peppers
chicken
fish
quinoa
shrimp
lean strips of beef
red onion
apples
strawberries
mandarine oranges
cherry tomatoes
olives
salsa
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| the salad I had for lunch yesterday: spinach, tomatoes, peppers, avocado, strawberries, grilled chicken, & balsamic |
Here are a few other options to add some spice to your salad:
almond slivers
pecans
seeds (pumpkin, sunflower, etc)
beans (black or kidney)
boiled eggs
avocado
peppers
chicken
fish
quinoa
shrimp
lean strips of beef
red onion
apples
strawberries
mandarine oranges
cherry tomatoes
olives
salsa
Tuesday, May 14, 2013
Staying on Track
It is sometimes (or very often) difficult to stay on track with diet and exercise when there are so many distractions around. I have found that the longer I stick to eating clean, the less tempted I am by junk food that is available to me. If I am working my butt off 5 days a week in the gym, the last thing I want to do is ruin my hard work in a moment of weakness. It did take me a while to get to that point though. If you are struggling to stay on track- here are a few tips:
1. Plan your meals, and have them available at all times- It's so helpful to me to have each of my meals/snacks packed in the fridge at work. I stick to my usual eating times, and when junk is available (which it is often at my work) I'm usually not even hungry. If you are in your car driving throughout the day, or are in class, keep a lunch box with you so you aren't tempted by vending machines or drive-thrus when you get hungry. The times I'm most tempted are when I'm starving! It's easiest just to not let yourself get to that point.
2. Drink water! I always underestimated the importance of this, but it really helps me. Have a bottle of water with you at all times. Often we think we are hungry, but our body is just thirsty-so drink up!
3. Keep your eye on the prize- find people in your life, or even a blogger or insta-grammer who inspires you. Focus on working towards your goals, think about feeling great on your upcoming vacation, or even just in your swim suit at the pool this summer. Being healthy is about feeling your best!
4. Get back up- if you do und up having a few unplanned cheats, pick yourself up and move forward. Drink lots of water and don't beat yourself up! Life should not be about punishing/rewarding yourself with food. Focus on feeding yourself the nutrients your body needs to be your best self!
The weekends are the hardest time for me to stay on track. I've gotten better recently but I honestly feel that everything just becomes a habit after a while. Once you're in the habit of eating clean, eating junk doesn't really seem as appetizing. I have some digestion issues, and I get stomach aches often. It's definitely made worse by eating anything greasy which really keeps me from wanting it in the first place.
1. Plan your meals, and have them available at all times- It's so helpful to me to have each of my meals/snacks packed in the fridge at work. I stick to my usual eating times, and when junk is available (which it is often at my work) I'm usually not even hungry. If you are in your car driving throughout the day, or are in class, keep a lunch box with you so you aren't tempted by vending machines or drive-thrus when you get hungry. The times I'm most tempted are when I'm starving! It's easiest just to not let yourself get to that point.
2. Drink water! I always underestimated the importance of this, but it really helps me. Have a bottle of water with you at all times. Often we think we are hungry, but our body is just thirsty-so drink up!
3. Keep your eye on the prize- find people in your life, or even a blogger or insta-grammer who inspires you. Focus on working towards your goals, think about feeling great on your upcoming vacation, or even just in your swim suit at the pool this summer. Being healthy is about feeling your best!
4. Get back up- if you do und up having a few unplanned cheats, pick yourself up and move forward. Drink lots of water and don't beat yourself up! Life should not be about punishing/rewarding yourself with food. Focus on feeding yourself the nutrients your body needs to be your best self!
The weekends are the hardest time for me to stay on track. I've gotten better recently but I honestly feel that everything just becomes a habit after a while. Once you're in the habit of eating clean, eating junk doesn't really seem as appetizing. I have some digestion issues, and I get stomach aches often. It's definitely made worse by eating anything greasy which really keeps me from wanting it in the first place.
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| keep healthy snacks available |
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| work hard! |
Sunday, May 12, 2013
Easy Recipe: Fajitas and Spanish Rice
We had these saturday evening after being at the pool for the afternoon. They were very easy to throw together and so tasty!
Fajitas
ingredients:
Olive oil
2 chicken breasts, sliced in thin strips
2 peppers (I used orange and red), sliced in thin strips
1 large onion, chopped in large pieces
Taco seasoning (I use a mixture of chili powder, cayenne, cumin, salt, and garlic powder- combine to your taste for spice)
corn tortillas
toppings
We used avocado and greek yogurt, but it would also be delicious with lettuce and tomato
directions:
Chop onion, peppers and chicken. Add olive oil to a hot pan. Saute onion and chicken until chicken is almost cooked through. Top with seasonings and mix. Add Peppers, cook until heated through.
Serve in corn tortillas with desired toppings.
Serves 2 with plenty of left overs!
Spanish Rice
ingredients:
Olive oil
1/2 onion
1 T chopped garlic
1 can diced tomatoes
1-2 T of taco seasoning (see above for ingredients- mix depending on your taste for spice)
1 C brown rice
1/2 C water (or more depending on what type of rice is used)
directions:
Saute onion in olive oil until translucent. Add garlic, continue to saute for another 30 seconds. Add remaining ingredients. Follow instructions on rice for cooking times.
**all ingredients can also be placed in a rice cooker without sautéing onions as well but you may need to add more water
Enjoy!
Fajitas
ingredients:
Olive oil
2 chicken breasts, sliced in thin strips
2 peppers (I used orange and red), sliced in thin strips
1 large onion, chopped in large pieces
Taco seasoning (I use a mixture of chili powder, cayenne, cumin, salt, and garlic powder- combine to your taste for spice)
corn tortillas
toppings
We used avocado and greek yogurt, but it would also be delicious with lettuce and tomato
directions:
Chop onion, peppers and chicken. Add olive oil to a hot pan. Saute onion and chicken until chicken is almost cooked through. Top with seasonings and mix. Add Peppers, cook until heated through.
Serve in corn tortillas with desired toppings.
Serves 2 with plenty of left overs!
Spanish Rice
ingredients:
Olive oil
1/2 onion
1 T chopped garlic
1 can diced tomatoes
1-2 T of taco seasoning (see above for ingredients- mix depending on your taste for spice)
1 C brown rice
1/2 C water (or more depending on what type of rice is used)
directions:
Saute onion in olive oil until translucent. Add garlic, continue to saute for another 30 seconds. Add remaining ingredients. Follow instructions on rice for cooking times.
**all ingredients can also be placed in a rice cooker without sautéing onions as well but you may need to add more water
Enjoy!
Thursday, May 9, 2013
Plan Ahead!
"If you fail to plan, you plan to fail" pretty much sums up the importance of making preparations ahead of time. I've always been a planner- almost to a fault. I like to plan out almost everything (except for my weekends, oddly enough) outfits, meals, workouts- you name it.
I realize that this isn't something that comes as naturally for everyone. It's important to plan ahead so when the time comes to act (whether that be on eating a meal or doing a workout) you are prepared. It's a lot easier for me to get up at 5am when I know I have my pre-workout on the counter and my gym clothes laid out- it's less work for me. Here are a few tips for success when it comes to planning
1. Use your down time wisely- If you have an extra hour (or even 20 minutes) in the evening, you can easily prep your breakfast and lunch for the next day, so you aren't left to get takeout if you end up sleeping through your alarm. Even while you're watching TV you can throw some chicken in the oven and chop a few veggies during commercials- easy peasy!
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| a little meal prep |
2. Make a list- Always make a list before going grocery shopping. Make sure to buy plenty of healthy options to have for breakfast, lunch, dinner, and snacks. Just don't forget the list!
3.Use a planner- It doesn't matter if it's an actual paper planner or in your phone- just use it. I use mine to plan the workouts I'm going to do during the week, and the meals I have plan to have.For me- once it's written down I'm more likely to stick to it. This is also beneficial because I can plan my workouts around my schedule depending on what I have going on for the day. Some days the morning is better, and other days I prefer afternoons or evenings.
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| my planner |
4. Know yourself- If you hate running, don't plan your gym time around the treadmill. If you hate chicken or broccoli- don't buy it! Try new things and have fun! Working out and eating healthy should not be miserable- it should be about making your life healthier and happier. If you have the opportunity- go to a new class at the gym or try a new recipe. You may just find your new fav!
Remember: Planning is all about making your life easier in the long run!
Wednesday, May 1, 2013
Calories: Quality Over Quantity
Quality over quantity-I think this mantra can apply to many aspects of life, but definitely has application in health and fitness. When it comes to calories (whether you're counting them or not) quality is always more important than quantity. I'm sure everyone has seen the diagrams comparing 2000 calories of junk food compared to 2000 calories of healthy food- and with healthy food, you always get a lot more bang for your buck.
If you are just starting out or are trying to lose weight, I'd suggest counting calories only at the very beginning- just to get an idea about how each thing you eat is adding up. After that, put your focus on eating clean foods instead.
By clean foods I mean foods that are as close to their natural form as possible i.e, vegetables and fruits, leans meats (nothing from the deli counter), whole grains etc. [I do not mean eating Smart Ones and packaged protein bars.]
At this point I probably eat about 1800 calories per day. I eat clean 80-90% of the time and I work out about 5 days/ week. I'm trying to gain muscle and lose fat, but my body needs fuel to gain that muscle!!
It's much easier and less time consuming to not have to stress about counting calories. I started using MyFitness Pal about a year ago to count calories, and it became an unhealthy obsession for a little while. Focus your energy on eating foods that will benefit your body, and you'll be a lot happier!
Remember-- "You can't out train a bad diet!
An update on the early workouts-- I am still loving it! I'm still aiming for at least 3x per week and my body is starting to get used to it....
If you are just starting out or are trying to lose weight, I'd suggest counting calories only at the very beginning- just to get an idea about how each thing you eat is adding up. After that, put your focus on eating clean foods instead.
By clean foods I mean foods that are as close to their natural form as possible i.e, vegetables and fruits, leans meats (nothing from the deli counter), whole grains etc. [I do not mean eating Smart Ones and packaged protein bars.]
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| I always prep my food for work the night before! |
It's much easier and less time consuming to not have to stress about counting calories. I started using MyFitness Pal about a year ago to count calories, and it became an unhealthy obsession for a little while. Focus your energy on eating foods that will benefit your body, and you'll be a lot happier!
Remember-- "You can't out train a bad diet!
An update on the early workouts-- I am still loving it! I'm still aiming for at least 3x per week and my body is starting to get used to it....
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| this is becoming my best friend for early a.m. workouts |
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| I LOVE the quiet gym in the morning |
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| leg day this morning- slowly seeing progress |
Sunday, April 28, 2013
For the Love of Costco
Anyone who knows me, know I LOVE Costco. My mom taught me about the magic of Costco at a young age, so it was only natural that I got my own membership when I went to college. After my husband and I got married, we upgraded to an Executive membership, and have pretty much only done grocery shopping at Costco ever since.
A lot of people may wonder why we shop at Costco if we are only shopping for the two of us- well, we do eat a lot, but we also are able to get amazing deals on our favorite healthy foods. We even recently got lucky and found Optimum Nutrition Whey Isolate protein powder as well as a 2 pack of Cellucor C4 pre-workout!
Here is a list of our main Costco staples:
salmon
chicken breasts
turkey burgers
tuna
quinoa
eggs (which we buy by the 5 dozen)
plain Greek yogurt
cottage cheese
soy milk
pita chips
Pirates Booty
natural peanut butter
protein powder
frozen berries
apples
canned pineapple
strawberries
bananas
spinach
tomatoes
asparagus
sweet potatoes
avocados
snap peas
canned black beans
Naturally we don't buy all of this each time we go. We usually stock up once a month, and go back a few times in between for whatever we are out of.
Of course I love places like Trader Joe's and Whole Foods, but when stocking up on groceries, Costco is my fav!
A lot of people may wonder why we shop at Costco if we are only shopping for the two of us- well, we do eat a lot, but we also are able to get amazing deals on our favorite healthy foods. We even recently got lucky and found Optimum Nutrition Whey Isolate protein powder as well as a 2 pack of Cellucor C4 pre-workout!
Here is a list of our main Costco staples:
salmon
chicken breasts
turkey burgers
tuna
quinoa
eggs (which we buy by the 5 dozen)
plain Greek yogurt
cottage cheese
soy milk
pita chips
Pirates Booty
natural peanut butter
protein powder
frozen berries
apples
canned pineapple
strawberries
bananas
spinach
tomatoes
asparagus
sweet potatoes
avocados
snap peas
canned black beans
Naturally we don't buy all of this each time we go. We usually stock up once a month, and go back a few times in between for whatever we are out of.
Of course I love places like Trader Joe's and Whole Foods, but when stocking up on groceries, Costco is my fav!
Tuesday, April 23, 2013
Breakfast: Berries and Cream Protein Oats
This is one of my go-to breakfasts during the week. It's super easy and delicious, but the best part is that there are only 3 ingredients!
Ingredients:
Defrost the berries in your bowl for one minute in the microwave. Add the protein powder and oats. Stir. Add a small amount of water and microwave for another minute. Enjoy!!
*if you don't have/ dont want to use protein powder you can always use an egg white. It's obviously not as flavorful, but will give you some added protein! If you do use egg whites, flavor the oats with cinnamon, stevia, vanilla, etc
Ingredients:
1/2 scoop Vanilla Protein Powder
1 C Frozen mixed berries
1/3- 1/2 C Oats Defrost the berries in your bowl for one minute in the microwave. Add the protein powder and oats. Stir. Add a small amount of water and microwave for another minute. Enjoy!!
*if you don't have/ dont want to use protein powder you can always use an egg white. It's obviously not as flavorful, but will give you some added protein! If you do use egg whites, flavor the oats with cinnamon, stevia, vanilla, etc
Sunday, April 21, 2013
Strawberry Avocado Spinach Salad
This weekend was a perfect combination of relaxing and being productive. On Friday night we had date night (CPK + Menchies = best ever), hung out with friends, stocked up on groceries and supplements, got the apartment cleaned and laundry done, and of course worked out.
For the salad:
Spinach
Strawberries
Avocado
1 Yellow pepper
Celery stalk
A handful of chopped pecans
Chicken breast
Salt-free seasoning
For dressing I just used olive oil and balsamic vinegar
I just tossed all of the salad ingredients, then topped with grilled chicken- nothing better than dinner in under 30 minutes!
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| new workout clothes |
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| my delicious Menchie's creation |
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| my growing bicep, and Cellucor- new favorite pre-workout |
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| my husband after a lot of hard work |
Tonight we had this delicious (and easy) salad for dinner. I love spring and summer for a million reasons, but I really love the fresh produce. I got some yummy strawberries at Costco and they were perfect in this salad. You can really use any veggies you want in the salad.
For the salad:
Spinach
Strawberries
Avocado
1 Yellow pepper
Celery stalk
A handful of chopped pecans
Chicken breast
Salt-free seasoning
For dressing I just used olive oil and balsamic vinegar
I just tossed all of the salad ingredients, then topped with grilled chicken- nothing better than dinner in under 30 minutes!
Enjoy!!
Monday, April 15, 2013
Recipe: Spicy Salmon and Quinoa Salad
I made this last night for dinner and it was so yummy (and took less than 30 minutes to put on the table) !
For the salmon:
2 salmon fillets
1 t cumin
1 t garlic powder
1 t chili powder
1/8 t cayenne pepper
pinch of brown sugar
pinch of salt
lime juice
Diced avocado, for topping
For the Quinoa Salad:
1-1/2 C quinoa
2 peppers, chopped
2 roma tomatoes, chopped
lime juice
Directions:
Preheat oven to 350*. Combine spices, sprinkle on salmon with a squeeze of lime juice. Bake salmon for 20- 25 minutes depending on the size.
While the salmon is baking, cook quinoa according to instructions. Combine with chopped veggies. Sprinkle with lime juice and cumin if desired.
Thursday, April 4, 2013
Eating Clean
I have people ask me on a regular basis about healthy eating and working out. The answer is both simple and difficult at the same time. The simple answer is to eat healthy and exercise. Unfortunately that's also the difficult answer. There are so many "diets" and workouts that are being promoted that it's very difficult to know where to start. The important thing to remember is that being healthy is a lifestyle- it's not a diet, or an exercise program or a gym membership, or a magic pill. It's living in a healthful way.
I would recommend starting by cleaning up your diet. This means less processed foods (anything that comes in a bag, box, or can) and more fresh foods. There's a saying that goes "you can't outrun a bad diet" and that is SO true.
Don't expect that your habits will change overnight! Be patient with yourself, and slowly incorporate more clean foods into your diet. Making small changes will yield big results!
If your lifestyle is healthy, it will not be detrimental for you to have a treat once in a while (unlike crash diets). It's important to have a positive mindset. When you feel very restricted, you are more likely to binge (again- as with crash diets). If you are eating healthy, you can afford to have a cheat meal out once in a while.
It is very possible to have healthy delicious food, and not feel the need to eat junk. I am now at the point where I literally feel sick when I eat anything greasy or fatty. I know that if it's not what you're used to it may take a while to adjust. If you ever do feel the urge for a treat, there are tons of option on the internet for leaner, cleaner versions of the real thing- and chances are that you may not even know the difference!
Here is a basic breakdown for a complete breakfast, lunch , and dinner:
Breakfast: Protein+ fruit+ complex carb
**In my opinion, this is truly the most important meal of the day. Don't skip it!!
egg whites + whole wheat toast/ sandwich round + fruit
oats w/ protein powder and fruit
smoothie (don't forget to include your protein! use nut butter or protein powder)
greek yogurt+ fruit
protein shake
Lunch: Protein+ fruit/vegetable
TIP** If i'm grilling meat/ veggies for dinner, I make extra so I can just take it to work with me for lunch the next day
tuna salad w/ greek yogurt or cottage cheese instead of mayo
hummus and vegetables with whole wheat crackers/ pita chips
grilled chicken w/ salad and balsamic
roasted veggies+ brown rice or quinoa
Dinner: Protein+ vegetable + complex carb
salmon, tilapia, turkey burgers, chicken breasts, flank steak, etc
whole wheat pasta, brown rice, quinoa, sweet potatoes
Snacks:
fruit + nut butter
almonds
brown rice cake w/ yogurt
greek yogurt or cottage cheese + fruit (I recommend buying plain greek yogurt, but if you do buy flavored yogurt, read the label!)
string cheese
carrot and celery sticks
trail mix (make a mix of your own for fewer calories than the store-bought kind)
Obviously this is not an exhaustive list, just a basic idea of excellent whole foods to eat. Your food does not have to be plain or bland-- there are TONS of delicious, clean recipes available online! You can start here.
I would generally advise eating about 5 small meals/day. Some may be larger than others. It's important to never let yourself get to the point of being very hungry. I think everyone has experienced the feeling of being starving and eating the first thing in sight- that's the last thing you want! It's so important to plan ahead so you have healthy options available to you at all times!
I would recommend starting by cleaning up your diet. This means less processed foods (anything that comes in a bag, box, or can) and more fresh foods. There's a saying that goes "you can't outrun a bad diet" and that is SO true.
Don't expect that your habits will change overnight! Be patient with yourself, and slowly incorporate more clean foods into your diet. Making small changes will yield big results!
If your lifestyle is healthy, it will not be detrimental for you to have a treat once in a while (unlike crash diets). It's important to have a positive mindset. When you feel very restricted, you are more likely to binge (again- as with crash diets). If you are eating healthy, you can afford to have a cheat meal out once in a while.
It is very possible to have healthy delicious food, and not feel the need to eat junk. I am now at the point where I literally feel sick when I eat anything greasy or fatty. I know that if it's not what you're used to it may take a while to adjust. If you ever do feel the urge for a treat, there are tons of option on the internet for leaner, cleaner versions of the real thing- and chances are that you may not even know the difference!
Here is a basic breakdown for a complete breakfast, lunch , and dinner:
Breakfast: Protein+ fruit+ complex carb
**In my opinion, this is truly the most important meal of the day. Don't skip it!!
egg whites + whole wheat toast/ sandwich round + fruit
oats w/ protein powder and fruit
smoothie (don't forget to include your protein! use nut butter or protein powder)
greek yogurt+ fruit
protein shake
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| protein pancakes |
Lunch: Protein+ fruit/vegetable
TIP** If i'm grilling meat/ veggies for dinner, I make extra so I can just take it to work with me for lunch the next day
tuna salad w/ greek yogurt or cottage cheese instead of mayo
hummus and vegetables with whole wheat crackers/ pita chips
grilled chicken w/ salad and balsamic
roasted veggies+ brown rice or quinoa
 |
| salmon, green beans, sweet potatoes |
Dinner: Protein+ vegetable + complex carb
salmon, tilapia, turkey burgers, chicken breasts, flank steak, etc
whole wheat pasta, brown rice, quinoa, sweet potatoes
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| turkey burgers + guac = best combo ever |
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| quinoa salad |
Snacks:
fruit + nut butter
almonds
brown rice cake w/ yogurt
greek yogurt or cottage cheese + fruit (I recommend buying plain greek yogurt, but if you do buy flavored yogurt, read the label!)
string cheese
carrot and celery sticks
trail mix (make a mix of your own for fewer calories than the store-bought kind)
Obviously this is not an exhaustive list, just a basic idea of excellent whole foods to eat. Your food does not have to be plain or bland-- there are TONS of delicious, clean recipes available online! You can start here.
I would generally advise eating about 5 small meals/day. Some may be larger than others. It's important to never let yourself get to the point of being very hungry. I think everyone has experienced the feeling of being starving and eating the first thing in sight- that's the last thing you want! It's so important to plan ahead so you have healthy options available to you at all times!
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