Tuesday, March 31, 2015

Meal plan for next week

Good evening cupcakes! 
I was planning my meals for next week because I am getting a little bored with chicken fajitas. Here is the break down... I may add a little more carbs depending on my hunger levels during the week. I am shooting more towards 90-100g carbs but I'm going to try and see how a little lower carbs affects me. It's all about trial and error! 
I am really hoping my parents still have deer tenderloin at home, and if not I will use a different lean protein. 

How helpful are my meal plans? Feedback is always appreciated 

Later taters! 

Sunday, March 29, 2015

Summer is fast approaching: how to drop body fat

Hello avid readers!

Since it is almost April and summer is just around the corner, I thought I would do some research and find ways to help you lose body fat. Since my goal is to decrease my body fat by 5% I found these articles interesting. Here is what I learned:

1) Eating too much is your first mistake- How many calories are you actually consuming? The type of calories you eat matter! You will need the right combination of fats, carbs, and protein. (See previous post about calculating macros: MACROS)

2) You don't eat enough protein- This can hinder your fat burning results. Protein helps your muscles and also keeps you full longer. Add protein to every meal

3) The next mistake is drinking too much- WATER is the only liquid your body actually needs. Pass on those sugary drinks, artificially sweetened beverages, and alcohol. Yes you heard me.. alcohol derails your ability to decrease body fat. Now, a drink every now and then will not hurt. For myself, I like to maybe drink with friends one time every couple months. These beverages are just extra empty calories that your body stores as fat. 

4) You assume healthy food is calorie free- WRONG! One of the biggest culprits of this is nuts, seeds, and nut butters. Do you really know what a serving of almonds looks like? Count out 24 almonds next time you go to eat nuts. You probably overeat them all the time. Pre portion out these types of foods before you begin to eat them. 

5) Next mistake is not training hard enough- Each workout should be hard and make you sweat. Put down those 5 lb  dumbbells for bicep curls and reach for 15 lbs instead. Lift heavy. It should be hard and challenging. I promise it will not make you look bulky or manly!

6) Lots of low intensity cardio is not going to get you there-incorporate your whole body into your workouts and decrease rest time between each move or set. For example, I will do 12 bicep curls and do 15 weighted lunges right after. This gets your heart rate up and helps to work the entire body. 

7) The next mistake is being too stressed- Stress creates imbalances in your body that makes you store fat, particularly in the belly area for a lot of women. Relax! Try some yoga! It has helped me so so much in the past few months, especially with being in graduate school. 

8) The last mistake is not getting enough SLEEP!- Sleep is so important. Shoot for 7-8 hours of sleep every night. This helps your body recover from your intense workouts. Sleep helps decrease cortisol levels (same hormone that increases when you're stressed). 

Quote from the second article: We live in an all-or-nothing world. For a lot of people, dieting is definitely no exception. I've heard it all: "You have to eat 10 times per day for fat loss!" "Make sure you get 600 grams of carbs." "Never eat fruit or dairy products." "You need these 30 supplements to be successful." Sure some of these things may work for some people, but whatever happened to the middle ground? From my experience, going to extremes got me nowhere but right back where I started.

Do you find yourself obsessing over every gram of broccoli you put in your mouth? Do you eat tilapia and asparagus at least four times per day? Do you have a panic attack if you can't eat "Meal 4" exactly 2-1/2 hours after "Meal 3?" If so, it may be time to stop, slow down, and breathe. Don't let the quest for health become an unhealthy obsession.
Call breakfast what it is—don't say "Meal 1." Go out with friends, eat a piece of chocolate; listen to your hunger signals. Smile, relax, and have fun. Don't forget to live your life
I hope you all find this helpful! I know that it helped me out, so comment below and let me know what you would like to see or hear more about!
Also, stay tuned... I will be posting progress pictures soon!

References

Later Taters!

Friday, March 27, 2015

New meal plan

Good Morning Cupcakes! I wanted to update you on my meal plan for this coming week. I am going grocery shopping today and I always like to have a meal plan to make a grocery list. Here is what it looks like in my app so I can track my macros:

I break this food down into 3 meal and 3 snacks per day to keep my metabolism burning. This equals out to eating about every 3 hours. 

I dropped carbs down a bit and increased my fat intake by a little. I also bought a scale (Previously I said I do not like to weigh myself... still true) This scale has body fat! Whoop whoop! So I made an excel sheet that has the specific days I will track my body fat %. I started Tuesday and will measure it every Tuesday until May 9th! My goal reach 20-19 % Body fat by then. 

Let me know if you guys have any questions to me! I have some good resources if you are looking to track your macros

Later Taters!

Sunday, March 22, 2015

How to stop mindless eating

HELLO!!!

SO... I confess this weekend I mindlessly ate, and my body suffered. I had stomach issues and acid reflux all weekend. Its amazing how our bodies try to tell us when they "hate us." I thought I would write a blog post about mindless eating to get me back in the right mindset. I have compiled many different articles into one!
#1 Reject "diet" mentality: Eating healthy should be a lifestyle choice, not a temporary state. 

#2 Honor your hunger: Hungry? Eat. Not hungry? Don't eat. Learn to recognize when you’re actually, truly hungry, and then eat. Never skip meals.

#3 Make peace with food: Food is your friend. But just like you wouldn't want to be friends with someone who is artificial and made up of mostly high fructose corn syrup, your insides would much appreciate it if they didn't have to deal with the same. Learn to look at food as fuel. You’re not working against it, but rather with it. Healthy, whole foods will be your biggest ally in the fight to reach your happiest, healthiest self.

#4 Respect your fullness Just as important as honoring your hunger, is being able to recognize that point when you’re tummy says, “OK, I’m all filled up. You can stop putting more food in me now!” 

#5 Satisfy your body’s needs, not your mind’s wants. Before you know it, the two will become one in the same.

#6 Honor Your Feelings Without Using Food: Food is fuel. That’s that. There’s nothing more to it. Yes, it can be enjoyed. But it can’t be the thing that we turn to when life starts to get a little crazy. And remember, there’s no need to punish yourself for accidentally eating too much, nor should you ever use food as a reward for something. If you ever catch yourself reaching for a snack when you’re not really hungry, take a step back and scan your mind. Try to identify what it is your feeling that triggered a false sense of hunger. 

#7 Respect Your BodyLearn to love it. It’s the only one you've got and the only one you’ll ever have. The two biggest ways you can show your body the respect that it deserves is by exercising and eating healthy. 

#8 The reason we overeatAlthough happiness and boredom are among the feelings that can prompt overeating, Adams rates stress and anxiety as two of the major drivers.
If you're wondering why some of us turn to food for comfort, she believes it's the same reason others turn to alcohol or other drugs - because we're not taught skills to cope with bad feelings as they surface.

#9 The inner therapist in me really liked this: 'We need to recognize that it's OK to have a strong feeling that makes you feel bad - yet we have this idea in our culture that a negative feeling must be banished straight away. Look how often we distract children with something like a biscuit if they're upset,' she says. 'We're not taught to ride out the feeling. Instead we learn to numb it with alcohol, eating or drugs.' 'Yet if you learn to sit with the feeling, you realize that it's like a wave - it builds in intensity and then it passes. It's very empowering to realize you can handle it. I think that as parents we need to teach kids that negative emotions happen, that we're not happy all the time. If my five-year-old says she's annoyed because of something her sister did, I'll say, 'Being annoyed is normal.'

#10 Eat three raisins very slowly, recognize the texture, the sweetness, the shape, the size. Be mindful and aware of you senses and body. Do this daily as a practice to eat mindfully. 

#11'It's also about slowing down and engaging with the food rather than eating while you're doing something else such as working or watching television. If you're not engaged with the food, not only can you miss recognizing the fullness signals but you also miss out on the experience of enjoying the food.

#12"We've all gotten so caught up in the habit of going through our day half asleep. We listen to what our body initially says and assume that’s the right thing without taking a step back and asking 'Why do I want this? How will it make me feel?'" 

#13 The first step to mindful eating is being more mindful of what's on your plate before you even put it there, or tuning in more clearly to what your body and mind are asking for. 

#14 Before you even pick up the fork, take a moment to focus on the plate in front of you. "Use all five senses as a way to slow yourself down and be more aware of whatever it is you’re about to put in your mouth," Cannon says. "What do you see in front of you? Does it look good? Smell it. Does it smell fresh? Does it smell appetizing? Listen to it. Is it bubbling?" 

#15 Once you do take a bite, let the food settle on your tongue before you swallow it, taking time to notice and savor the flavors and textures. Then, as you continue through the meal, acknowledge what else is going on in terms of your body and emotions. 

#16 "The second level becomes emotional. It's about becoming aware of how food makes you feel and how your body changes as a result of eating it," Cannon explains. "Is your stomach rumbling? Are you salivating? Is your body feeling satisfied, more content, less stressed? Start associating the emotions with what you’re eating." 

#17 Drink lots of water and stay in tune with your body's thirst signals. There is a difference between hunger and thirst. My tip: drink a full glass of water 10 minutes before eating.

All of the information came from these articles:

I hope this was helpful. I know that I definitely need to pay more attention- this goes along with what I have been learning in Yoga. Anyone have any tips or tricks to share?

Later Taters!

Friday, March 20, 2015

Cravings

Good morning and happy Friday!

I don't know about you guys, but I get cravings especially during a certain time of the month. So, last night I decided to make some healthy cookie dough.

Ingredients:
1 c. gluten free oats
2 scoops sunwarrior natural protein powder
1/3c ground chia and flax seeds
1/3 c egg whites
1/4-1/2 tsp vanilla extract
2 very ripe bananas
Blend all of these ingredients in a food processor, and if the dough is too stiff add unsweetened almond milk until desired consistency

Briefly pulse these ingredients just until incorporated:
1/3 c raisins
mini dairy free chocolate chips-I think I used a few Tablespoons.

Enjoy! Very good if you eat it with a little peanut butter too

Kills my cravings :D

Let me know what you all think!

There are ways to modify if you do not have certain ingredients, so just comment below if you would like suggestions on substitutes.

Later taters!

Thursday, March 19, 2015

Fitness and Nutrition

Good morning!

I wanted to start this blog post with some exercises. If you are afraid of the gym, and do not really know what to do to lift weights, here is a good website that shows you different things to do to work different body parts. Follow this link:The Big, Fat, Effective Exercise List . I have been lifting weights for 30 minutes 5-6 days a week. I do not take breaks between sets so that I can make the most out of my 30 minutes. One way to do this is to do supersets (builds endurance). For example, I will do 15 lateral raises and superset (meaning follow immediately) with 15 weighted squats. Then I will repeat, so 15 more lateral raises followed immediately with 15 weighted squats. I repeat this sequence for a total of 3-4 rounds. Then move on to another superset and continue with supersets until 30 minutes is up. There are many ways to structure a workout, but I find this one very beneficial. You can superset with 2 different body parts, or you can stick to the same one. Any questions?


I have still been keeping up with my Yoga. Here is today's video link: YOGA

I also found some really yummy recipes on pinterest that I would like to share with you...

Spaghetti Squash and meatballs


Dessert with Benefits #2


Later Taters! Let me know what you would like to see more of or know more about!





Wednesday, March 18, 2015

Meal plan for next week

Good morning!! 

I created my meal plan for next week following my macro goal that I calculated previously (mentioned a few posts back). So when I create a meal plan I log it in my lose it app first to make sure it fits in my macros. I made a few small adjustments from last weeks meal plan such as different vegetables and 5g less fat. Here's what it looks like: 
My main goal for this weekend is to stick to my timed eating schedule and also stick to my meal plan. When I am home on weekends I tend to snack on things because I get bored. The first step is identifying times when I am eating out of boredom and to instead drink more water. Each time I feel like eating a snack off my meal plan I will drink 1/2 a big water bottle before eating something. This way I know if I am truly hungry. 

Any questions? 

Later taters 

Tuesday, March 17, 2015

New recipe

Good morning!!

Yesterday I was sooooo hungry when I got home from class, so I decided I needed a healthy snack. I whipped up some protein cookies (this made me go over a tad on my macros for the day, but I wanted to listen to my body). Below is the nutritional information for each cookie as well as a second picture of the ingredients that I used. 

Directions:
In a food processor (or blender) add 2 oz of almonds and grind until desired consistency (mine was a little chunkier than almond flour because I like to have some almond pieces in my cookies). Next add the rest of the ingredients and blend until it reaches dough consistency (you may need to add more almond milk or more egg whites if the dough is too stiff). Place on a baking sheet-I used aluminum foil for easier clean up. Bake 350 for 10-12 minutes. Enjoy! I use SunWarrior Natural Protein Powder because I do not like artificial ingredients. You could try using different protein powders or adding in other ingredients such as dairy free chocolate chips, coconut, raisins, pumpkin instead of a banana, dates, honey, etc. The list goes on and on. Of course this will change the calorie counts and macros a bit.

Here is some motivation for you today. I read this Instagram photo this morning while I was on the stairclimber, and I found it very inspirational. 

I hope you all have a safe and happy St. Patty's Day!

Later Taters!

P.S. add some spinach to a protein smoothie today to get festive :D

Monday, March 16, 2015

Muscles over Fat plus workout videos

Good morning cupcakes!

To start off this post, I wanted to give you some good at home workout videos in case you cannot make it to the gym for whatever reason.
Blogilates:
5 minute ABS
10 minute BUTT lift challenge
5 minute INNER THIGH challenge

Yoga with Adriene
Hip Openers
Arms and Abs

Kelseyleedotcom
Full Body
Total Body

Tone it up
Arms and Abs
HIIT workout- 15 min.
Bikini Body Routine

Popsugar Fitness
40 minute workout- total body
#2 40 min. total body workout
#3 40 minute workout
#4 40 minute total body workout

Feel free to mix and match different videos to create a workout that fits your lifestyle. I like to do at least an hour of exercise everyday.

Update on my meal plan/cutting phase mentioned previously: Things are going very well, and I have all my meals prepped and ready to go! I make my protein shakes the night before so those are the only thing I have to make during the week. I am hoping to post another progress picture this coming weekend. My friend recently received a scale that links up to her iphone and tells you your body fat percentage. I am thinking about getting one of these because I love measuring my body fat percentage. I think this shows more than actual weight on the scale. Muscle weighs more than fat :D  Here is an example of  what I am talking about
I just pulled this photo from google images, but it shows the general idea. Muscle takes up less space in the body and also speeds up your metabolism. This is why the person on the left looks bigger and not as toned as she does in the right picture. 

Lifting weights will not make you manly. Female bodies cannot naturally look manly because we lack the testosterone levels that males have. 

Peace!

Later Taters


Saturday, March 14, 2015

Update on my Progress

Good morning cupcakes,

Today is day 5 of my cutting phase. So far, it is going great! I feel so good! Last night I went to Tucanos with my boyfriend and his family. Yes it was not on my meal plan, but I made it work. I made a salad at the salad bar (no dressing) and only asked for meat when the server came around. The place serves little portions of each meat so that you can try them all. I had pork loin, top sirloin, beef tenderloin, marinated beef brisket, turkey wrapped in bacon, and chicken. I drank water with my meal.

Some of you may not know what cutting is, so I'm going to explain a little more (Read this article:Cutting- bodybuilding.com) Cutting is a phase where a person is looking to lose fat. 1 lb of fat is = to 3500 calories. This means it is going to take time to shed fat in a healthy way. More fat to lose= more time to lose it. About 1 lb a week is a healthy weight loss, and this is equal to about 500 calorie deficit a day. At the start of cutting, I had about 10 lbs to lose, so I gave myself 2-3 months to lose that weight. Currently have 6 lbs to go. (Remember to weigh yourself at the same time, and only weigh yourself about once a week. I do not own a scale, so I only weigh myself when I go to my parents' house). "And besides, if your diet is so extreme that you can't stick to it, that in itself is wasted time and effort!"Cutting is used with bikini competitors, figure competitors, etc. to get ready for a competition. Personally, I just wanted to try it out to see what it would be like. I workout and lift weights during the week, and I would like to see the muscles hidden under my body fat. It is also less stress on me, mentally, if I do not have to think about what I am going to eat. Meal prepping works out well with my schedule in graduate school because I do not have time to make food during the week. The meal plan also follows my dairy free and gluten free lifestyle. 

Here is a breakdown of cutting for different individual goals:



  • For 10 pounds or less, start cutting 2-3 months ahead.
  • For 20 pounds or more, start cutting 4-5 months ahead.
  • Add 1-2 weeks for any major foreseeable obstacles.
  • If such extended time is not on your side, I recommend at minimum six weeks for any cutting program. Don't leave it to the last minute.
Body building also has some sample cutting programs if you want to check those out:
And as promised, here is my progress picture

Peace, Later Taters!

Thursday, March 12, 2015

Macros

Good morning cupcakes!

If you have been keeping up with my blog, you know that I am on my new meal plan. I decided yesterday that I wanted to make sure my food plan would match my macros. Macros are the three food sources: carbs, protein, and fat.

To find out your own macro requirements, check out these links:
IIFYM CALCULATOR
MACRO NUTRIENT CALCULATOR

I combined the two to meet my needs. This is my macro requirements:
-129 g protein
-98 g carbs
-35 g fat

This is very important to look at because meal plans are based on individual needs. Every person is going to be different. I adapted my meal plan slightly so that it would be as close to my macros as possible. I used my app called "lose it" to find out if my food intake matched my macros.
5am 1/3 c cooked steel cut oats, 1/2 c egg whites, 1/4 c lemon juice
8am 1 protein shake( 1 c unsweetened almond milk, 1/2 a banana, water, 1 c spinach)
11am 1oz almonds, 1/3 c cooked steel cut oats
2pm 1 c steamed broccoli and 4 oz chicken breast
5pm 1 c eggplant and 4oz tilapia
8pm 1 protein shake ( 1 c unsweetened almond milk, 1/2 a banana, water, 1 c spinach, 1/3 c blueberries or 1/3 an apple) 

I hope this was helpful! Also, its very important to drink enough water throughout the day. I am aiming for over a gallon a day. 

Today's workout was as the gym and included shoulders and hamstrings with 30 minutes interval cardio.

This is the yoga video that I completed todayHIP OPENER YOGA

That's all I have for today!
Peace!

Later Taters

Tuesday, March 10, 2015

Planning Ahead

Good morning!

My new meal plan starts today and my protein should be arriving today... whoop! I will be checking in throughout my journey and will be posting progress pictures for accountability. With that being said, I am planning my grocery list for this weekend.

Grocery List:
Produce
-carrots
-egg plant
-spinach
-other veggies that look good that day
Deli/Meat
-tilapia
-low sodium turkey breast
-chicken breast
Cold Section
-egg whites (big carton)
-large pkg of eggs (18 pk or bigger)
-unsweetend almond milk
Other
-almonds oven roasted

I already have gluten free steel cut oats, mustard, spices/herbs, and cinnamon that I will be using to prep my food. I will be adding the spinach to my protein shakes to get my veggie intake up.

Here is the Yoga video I will complete today:Lower Back Yoga

Let me know if you have any questions

Peace OUT

Later Taters

Sunday, March 8, 2015

At home workout

Good Morning Cupcakes,

I have combined youtube videos to create an at home workout for the people who do not have access to a gym or simply do not feel like going to the gym today. Follow the links below (all videos are from kelseyleedotcome)

Glute and Legs repeat 2 X for a total of 20 minutes
Abs repeat 2 X for a total of 14 minutes
Arms repeat 2 X for a total of 16 minutes
Full Body for a total of 10 minutes

This whole series equals one hour of workouts, and you can modify if you want by only doing each video once. If you do not have weights, find something around the house to use!

Later Taters




Saturday, March 7, 2015

Spring break is over...back to reality

Just wanted to check in with all of my avid readers....


I bought some protein powder on amazon. I researched a bunch of different brands and flavors to: try to find the perfect protein powder for my lifestyle. My conditions were: gluten free, dairy free, no artificial ingredients, no artificial sweeteners, and no added sugar. Well, after a long search, I finally found one. Here it is  


My protein will not arrive until Tuesday so, my meal plan until protein powder comes in...
5am Meal 1; 1/3 c steel cut gf oats, 2 hard boiled eggs and 1/2 c egg whites
8am meal 2: almonds
12pm Meal 3:4 oz chicken breast 1 c. veggies
3pm Meal 4: 1/3 c steel cut gf oats, 2 hard boiled eggs
5pm Meal 5: 4 oz lean protein and 1 c veggies
8pm Meal 6: banana with unsweetened almond milk

My meal plan once my protein comes in...
5am Meal 1; 1/3 c steel cut gf oats, 2 hard boiled eggs and 1/2 c egg whites
8am meal 2: almonds 1 scoop protein (vegan and natural) unsweetened almond milk
12pm Meal 3:4 oz chicken breast 1 c. veggies
3pm Meal 4: 1/3 c steel cut gf oats, 2 hard boiled eggs
5pm Meal 5: 4 oz lean protein and 1 c veggies
8pm Meal 6: 1/3 banana and 1 scoop of protein unsweetened almond milk

I get bored easily with meal plans, but I am going to try to stick to this exact meal plan for 21 days. I will end on March 31st. The good thing about this meal plan is that there is room for flexibility with what lean protein and veggies I consume. This is also the first time I've had oats since going gluten free (I found gluten free steel cut oats)

This meal plan incorporates protein at every meal which is important because it will keep me full and satisfied. I also started lifting more weights in the gym, so I need the protein to fuel my muscles. I decreased my cardio, and only do 30-45 minutes a day and 30 minutes of weight lifting. I am still trying to do my yoga everyday to stretch and connect to my body. 

Tomorrow's yoga video: DAY 22 YOGA CHALLENGE
Here is the ab workout video I will complete: CORE CRUSHER

That's all she wrote. Let me know in the comments below if you have any questions!

Later Taters

Friday, March 6, 2015

Update on cutting phase

Hello cupcakes! 

So a week on the first meal plan and I've decided I want to add in more protein because I've began weightlifting more intensely. I purchased natural sun warrior protein powder on amazon (gluten free, dairy free, no artificial sweeteners! ). I also researched more cutting meal plans and I found these three: 
I have modified the top meal plan slightly to fit with my allergies and foods that I like. I will be meal prepping for this plan on Saturday march 14th. This week, ice my protein comes, I will incorporate that into my current meal plan it will look like this: 
Meal 1: one coconut flour cinnamon roll (1/3-1/2 c) and 2 boiled eggs
Meal 2: protein shake 
Meal 3: eggplant with ground turkey
Meal 4: 1oz almonds 1/2 banana
Meal 5; chicken breast with broccoli slaw
Meal 6: if hungry before bed 1 scoop of protein with almond milk

Keep up the hard work and today was day 21 of my yoga challenge.

Later taters

 

Wednesday, March 4, 2015

Adapting Recipes to meet your needs

Good Afternoon Cupcakes!

I wanted to let you in on a little secret today... you can adapt recipes! It is fun and exciting in my opinion. Here is a picture of the final product: gluten free, dairy free healthy cinnamon rolls!

Here is the originally recipe (sorry I took a photo from my parents' ipad so the quality isn't the greatest) Below I will post my version of the recipe...
As you can tell, this recipe is healthier than the normal cinnamon rolls. For my own preference, I wanted to make it healthier, so that I could enjoy it as my daily "treat."

Ingredients for filling:
-2 tsp cinnamon
-1-2 T of coconut oil (room temp.)
-a handful of walnuts
-1/2 c of dried plums (you could use dates, raisins, cranberries, etc. this is just what I had at home)
-2 T of brown sugar

 Combine all the ingredients in a bowl 

Ingredients for dough
-2 3/4 c of brown rice flour
-1 tsp baking soda
-1 c of almond milk add 1 tsp of  vinegar to almond milk 
-2 T of coconut oil, melted

Combine all ingredients in a bowl. Once it forms into a dough like consistency, smash out dough onto a piece of parchment paper (dough is too sticky to roll out). Once the dough is smashed out to desired thickness, sprinkle the filling ingredients onto. Now it is time to try to roll the dough up. Warning** this part is very tricky so don't get discouraged if your rolls start to fall apart. Use the parchment paper to help you the best you can. As long as you get the dough to look like a log shape, you will be fine. Now cut the log into one inch thick cinnamon rolls. Place on a parachment lined baking sheet and bake at 425 degrees (F) for 10-15 minutes. 

I did not use any frosting for my cinnamon rolls, but if you want to then go for it!

Today's workout was weights at the gym for about 30-40 minutes followed by 50 minutes of interval cardio. Today's Yoga video is linked here: DAY 19 OF YOGA 

Just checking in with my food plan; it has been going decently well. I like to be 100% honest, so I have not stuck to the plan all the way, but I am getting better each day! It's a process and it takes time. I'm in it for the long run! 

That's all I have for today!

Later Taters :D  


Tuesday, March 3, 2015

Day 6 of the Whole30

Good Mornin' Cupcakes! 

I cannot believe I have been on the Whole30 for almost a week already! I'm sorry my meals have been almost the same this week, but Friday I will be posting new meals for you all! If weekends are a challenge for you, let people know what you are doing. For example, last weekend I told my family I was doing the Whole30 that way there would be food available for me to eat.  

Here are today's meals:

Dinner: spaghetti squash, tomatoes, avocado, lean turkey burger (make sure to read the packaging because some packages say "ground turkey" but really are not lean. This burger is 93% lean so it has about 7-8 g. fat)
Lunch: Sweet potatoes topped with sauteed peppers, onions, and jalapenos, avocado, and another lean turkey burger
Snack: Coconut milk (no sugar added-45 calories), blueberries, and almond/raisin/coconut oil blend (I made homemade) on top
Breakfast: 2 hard boiled eggs and a banana
Snack: 20 almonds and a sprinkle of raisins
Today was rest day for my muscles! 

I will be getting to my daily step goal of 10,000 steps using my Fitbit!

Today I wanted to feature a post on the Whole 30 website:Link here

Follow the Rules of the Program 100%

You may think this one is a no-brainer, but you’d be surprised how many people go into the Whole30 already compromising the rules. “I’m doing the Whole30… plus red wine when I really need it.” “I’m doing the Whole30, but I have two special occasions in the middle where I’ll treat myself.” “I’m doing the Whole30, but I can’t give up my post-workout whey protein shake.”
These “small” concessions are a slippery slope—one from which your brain may have a hard time recovering. After all, if you allow yourself wine on those bad days, what’s to say a little dark chocolate wouldn’t help, too? And those “special occasions” mid-Whole30 can literally erase the benefits of the program in one fell swoop—weeks of effort, wasted on one probably-not-even-worth-it meal.
Having “black and white” goals (no slips, no cheats, no excuses) are actually easier for the brain to process, and takes your decision-making out of “effort” territory and into “automatic” (translation: habit-building) territory. Following the letter of the Whole30 law will actually make your program easier, not harder. And wouldn’t you all like it to be just a little bit easier?
In addition, you are selling your results short if you don’t give it one hundred percent. Trust us on this—and if you don’t trust us, trust Whole30 veteran Anne, who found out the hard way that half-assed efforts yield (duh) half-assed results. Why would you put yourself through a program as challenging as the Whole30, only to reap a tiny portion of the rewards?

Don’t Pursue the Perfect Whole30

Wait, what? Didn’t you just say to follow the program’s rules one hundred percent?
There are many reasons why you should commit fully to the program’s guidelines and rules—all of the rules. (We’re talking to you, scale addicts.) But that doesn’t mean you have to pressure yourself into the most perfect Whole30 ever. Here’s what we mean.
The rules are the rules. No grains. No dairy. No weighing yourself. No SWYPO. But we also offer helpful suggestions to make the program as easy as possible, and help you maximize your results. In our free Meal Planning Template, we recommend you eat three meals a day and minimize snacking. In our Good Meat Guide, we encourage you to look for animal protein sources raised in their natural environments, and fed their natural diets. In our Pantry Stocking Guide, we talk about finding pantry items with as few additives as possible.
But this doesn’t mean you fail your Whole30 if you have a snack, eat a conventional burger, or buy canned tomatoes with citric acid.
The Whole30 can be intimidating enough in the beginning. Just figuring out what to make for breakfast if you’re not digging into your bowl of Kashi is tough! In addition, changing your habits, your tastes, and your metabolism takes time. Throughout the course of your program, we fully expect you to misgauge your hunger, indulge in some comforting Whole30-approved food when you’re feeling down, and make  food quality concessions when you’re pressed for time, money, or options.
So if this is your first Whole30, be patient with yourself, and remember: You don’t have to be perfect, just follow the rules.
If you find yourself cracking out on (approved) nut butter or fruit one day, no harm, no foul. Just realize you’re probably trying to satisfy a craving, and make a plan to do something different the next time you’re stressed. If you accidentally ate something off-plan (despite your best efforts!), it’s okay. Lesson learned, either start over or just move on—it’s always up to you. If you can’t afford organic or grass-fed at this time, you’re still nourishing your body with whole, healthy foods, and that’s something you should be immensely proud of.
Follow the rules, but don’t self-impose perfection. Changing your life doesn’t happen in just 30 days, so think about this as “kaizen” (continual progress or improvement), not “flip the switch” to Perfect You by Day 30.

Best of Luck on Your Whole30!

Hopefully that was helpful to you all! I know it was inspiring for me to read! Don't beat yourself up, but do stick to the rules!

Later Taters!

Healthy Recipe Post

Hello and good morning cupcakes!

I thought it was probably time for a post about some healthy recipes! Here are some of my new favorites:

#1

Ingredients:
-3 avocados; halved
-shredded chicken breast (3 breasts)
-1 T cilantro
-1 tsp. chili powder
-1 T lime juice
Directions:Stir chicken, chili powder, and cilantro together in a bowl. Arrange avocado halves on a serving dish and drizzle with lime juice. Spoon chicken mixture onto avocados. Pretty simple!

#2 Brown rice flour pizza 
Simple Gluten Free Rice Flour Pizza Dough
Ingredients
1 cup brown rice flour
2 eggs
1/2 tsp baking powder
2 Tbsp ground flax seeds
1 Tbsp olive oil
2 tsp oregano
1/2 tsp basil
pinch of sea salt
minced garlic
additional olive oil (for brushing)
Directions:
  1. In a food processor, blend eggs, rice flour, baking powder, flax seeds, olive oil, sea salt, oregano, and basil until a soft dough forms.
  2. Roll out your dough between two pieces of parchment paper, or on a
  3. silicon non-stick baking mat under parchment paper. Note that it will be VERY sticky.
  4. Parbake at 350 degrees for about 8 minutes.
  5. Brush parbaked crust with a little olive oil and minced garlic, then add sauce and other toppings of your choice.
  6. Increase heat to 400 degrees and cook another 12 minutes, until tops are nicely browned.

#3 Clean Turkey Meatloaf
WHAT YOU NEED:
  • 2.5 pounds lean ground turkey
  • 4 Egg whites
  • 1.5-2 cups fresh salsa 
  • 4 Cups fresh spinach, chopped
WHAT YOU NEED TO DO:
Combine all ingredients in a bowl and mix well. I started with all the meat and egg whites and kept adding the salsa and mixing until I got a consistency that looked like it would hold together. Then I folded in the chopped spinach. You can put in as much or as little as you like. I found its a great way to add in a few more veggies and it certainly looks prettier – and who doesn’t like their food to look as good as it tastes?
#4 Chocolate Muffins
  1. Ingredients:
  2. 1 cup raw cane sugar *- I use less maybe 1/2 c. 
  3. 1-1/2 cup pumpkin puree (or mashed banana or applesauce)
  4. 2 teaspoons vanilla extract
  5. 1-1/2 teaspoons oil
  6. 1 cup brown rice flour
  7. 2 Tablespoons ground chia seed or flaxseed meal
  8. 1/2 cup cocoa powder
  9. 3 teaspoons baking powder
  10. 3/4 teaspoon baking soda
  11. 3/4 teaspoon salt
  12. 1/4 teaspoon cinnamon
  13. 2/3 cup chocolate chips (dairy free)
  14. Ingredients:
  15. Preheat oven to 350˚ F and line a muffin tin with muffin liners.
  16. In a medium bowl, whisk together sugar, pumpkin, vanilla, and oil until combined.
  17. In a large bowl, whisk together rice flour, chia meal, cocoa powder, baking powder, baking soda, and salt until well combined.
  18. Add wet ingredients to the dry ingredients and stir well. Add in the chocolate chips and stir until combined.
  19. Divide batter evenly into 12 muffin cups (the muffin cups will be full). Bake for 20-25 minutes or until set. Remove from the oven and let cool on a wire rack. These taste better once they have completely cooled. Enjoy!

 Today's workout:
lateral raises  6 X 12 super set with front raises 6 X 12
shoulder presses with plate 6 X 10 super set with upright rows 6 X 10
inner thigh machine start w/ heaviest weight until failure and then drop set (each til failure)
leg extensions 3 X 10 super set with hold and then a very slow negative 
40 minutes on the elliptical interval setting
10 minutes on the step mill
YOGA! Here is the link: DAY 18 YOGA

That's all I have for today! Time to do grad school work

Later Taters


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