Tag Archives: snacks

Overnight Oats and my Birthday Countdown

13 Mar

I realized something yesterday: my 30th birthday is approaching fast.  33 days away to be exact.  I’ve decided that all I want for my birthday is to be pampered and to celebrate a month of hard work – the hard work of course being eating right and working out consistently from now until then.  I’ve decided to make a few changes to my routine and nutrition however. 

The first change I am making is my routine – sometimes I just go crazy, as you could see from my dire need for a rest day.  What I think I really need to do is to be more consistent (consistency is the key to success) rather than hitting it crazy hard for a few days and running out of steam.  That doesn’t necessarily mean that I want to only do one workout a day, but that not every single one of them needs to be a balls-to-the-wall workout.

That being said, I still began my morning with my DailyHIIT routine.  I just love these routines because they are fast and intense but I am not going to kill myself for the rest of the day with it.  I was planning to do some light cardio during lunch break.  Probably just a walk on the treadmill at a moderate incline or a 30 min elliptical session, but I wasn’t able to make it to the gym today.  Instead I am sitting here writing this, so I think it works out.  Tonight I am going to hit another Jillian Michael’s routine.  Even though I haven’t been good about following her plan like I did the first time around – I still love the workouts and go back to them all the time.  Today should technically be my JM rest day, however I didn’t workout Monday so I am pushed back a day.

The second big change I am making is in my nutrition.  Previously I had a plan where my macros were 50% protein, 30% fat and 20% carbs.  While this works to help take off the weight fairly quickly, I don’t feel that this is something that would be healthy for me to continue over the long-term.  It was also creating a “carbs are bad” complex in my head and that is most definitely not true.  I’ve decided to change my macros now to 30% protein, 30% fat and, and 40% carbs.  This is all based on a goal of 1200 calories/day so it comes to 90g protein, 40g fat and 120g carbs.  I’m in the trial phase of this macro count but I’m looking forward to it.  I am now going to be able to incorporate healthy carbs in my diet like fruits, sweet potatoes, brown rice, 100% whole wheat bread, oats, legumes and such.  Don’t ever let anyone tell you carbs are bad and if they do, just smack them right across the face!  Carbs are what our bodies use for energy – you just have to be smart about what types of carbs you are eating and when.  I still don’t plan to have many carbs with dinner, but that is a personal preference and you will have to make that decision for yourself. 

I think initially it is going to be hard to start taking in more carbs, but I found something that is really going to help me out.  Overnight oats!  Ever heard of them???  They are a glorious little concoction I see on blogs all over the place.  They’re super simple to make, a great healthy food, and perfect for a girl on the go such as myself. You start with a nice little base of milk, yogurt and oats.  That’s it!  No seriously, THAT IS IT!  Easy peasy, right?  Below is my first ONO breakfast and I was very happy with the outcome.

 

20130313-113920.jpg

Ingredients:

1/3 C Oats

1/3 C Greek Yogurt (I used plain but feel free to add any flavor you’d like)

1/2 C Milk (any type will work fine)

Sweetener to taste – I used 1 packet of Truvia but it seems a lot of people use Agave, honey or stevia.  Your choice.

Any toppings you like – in this batch I added 1/2 banana, 3 strawberries diced and chia seeds

Nutritional Facts:  232 Calories, 5g Fat, 42g Carbs, 13g Protein

This is the finished product:

20130313-113937.jpg

Ok, I know, not really the best or most appetizing photo.  I wasn’t sure how big the batch would be so I ended up using a large soup container from a chinese restaurant. Note to self, large container is too large!  The meal itself though was just the perfect size to fill you up and keep you full until snack time.

I’ve got some apples and cinnamon at home and thinking I might make myself another little batch tonight using those ingredients…maybe even try it warmed up tomorrow.  I don’t know, but I’ll keep you posted.

Advertisements

An Update for Steph :)

21 Feb

I had a few ladies over this weekend for a Mary Kay party.  It was lots of fun and I definitely needed the dose of estrogen around me since I work with only males throughout the week.  At the party, somehow this blog was mentioned.  I can’t remember exactly how, but I do remember one very important fact.  My friend Steph told me she was waiting for my next post and asked me where it was.  What, what, what?  Someone actually reads this bad boy?  I couldn’t believe it.  And not only does she read it, but she actually enjoys it.  Well, hallelujah!  I told her that all I wanted to do was one more post that simply read “FAILURE” because that is how I feel.  I started this blog to document my journey towards fitness. Instead it has become a diary of all of my pitfalls along the way.  But that is what she likes about it – it’s real.  Sure, I am not the epitome of health and well-being, but I am trying.  No one is perfect and is going to get it right 100% of the time, but the important thing is to keep going back and working at it.  I’m not a failure, I am just hitting a few bumps in the road.  So, without further ado, Steph this post goes out to you.  Thank you for the encouragement and for asking for a new post because without you I don’t think I would have continued. 

**********************************************************************************************************************************************************************

By far the biggest downfall I have is that I love food.  And not just any food but horrible, greasy, fatty food.  I swear if I never gained a pound I would be happy living off of fast food.  Well, maybe not every meal but you know what I mean, right?  It’s just so good, but oh so bad for my thighs…and ass…and gut…well, you get the picture.  I’m trying to venture out a little more so that I can satisfy my palate without compromising my wallet.  This is not always the easiest thing to accomplish.  Prep time has also become an issue recently. Now that I am working full-time with the Coast Guard and my number of clients has picked up significantly at the gym I’m not getting home until 8:30 most nights.  At that point I have to shower, pack up my clothes for the next day, lay out my uniform, eat dinner, make meals for the next day and take care of the dogs.  EEESH!  It’s a lot.  And I really like to be in bed by 9…ain’t happenin’!  So now it’s time to find things that are fast and simple to cook.  Pre-made turkey burgers have been a staple the past couple days.  Fairly inexpensive, easy to cook while I multitask, a good source of protein, and delicious to boot.  I forgo the bun and just eat it with a slice of fat-free pepper jack cheese and some Dijon mustard.  If I’m feeling feisty I may throw in some sort of veggie, such as my fav creamed spinach.  This was lunch Tuesday:

Burger

Nutritional Info:  329 Calories, 7g Carbs, 13g Fat, 29g Protein

For breakfast the past couple of days I decided to do something a little different.  While I love my eggs and bacon or eggs and toast or eggs and fruit sometimes you have just had enough eggs. Instead I opted for some 100% Whole Wheat Mini Bagels.  These definitely don’t break the bank and are great for topping with sugar-free preserves, some type of nut butter, or a low/reduced fat cream cheese.  However, I took it just a step farther.  The past couple mornings I’ve been doing cream cheese and smoked salmon.  This morning I got a hankering for avocado so I threw that in the mix with some red onion.  OMG!  Absolutely fantastic!  I highly suggest putting this one together.  It takes no time at all and you can even eat it on the fly if you’re in a hurry.

Salmon

Nutritional Info:  411 Calories, 30g Carbs, 24g Fat, 20g Protein

And finally, my morning ACV (Apple Cider Vinegar) drink.  I am still trying to keep up with this drink.  First thing I do when I wake up in the morning is take the dogs out.  When I get back inside I start this drink by adding 1 tsp of chia seeds to 8 oz of water.  Then, I’ll go and get ready.  The reason I start it first thing in the morning and drink it right before I leave is because I like to let the chia seeds sit and soak up the water.  This gives them a gel-like consistency instead of crunchy seeds and makes it much easier to drink.  Anyone remember Orbitz drinks?  It’s sort of like that.  Right before it’s ready to drink I’ll had a bit of lemonade drink mix and voila – faboo drink!

ACV

Nutritional Info:  38 Calories, 5g Carbs, 1g Fat, 1g Protein

So there we go.  My strides in the right direction and my post for Steph.  Now that I know that this blog inspires one person it makes it so much more worthwhile and I’ll try to post more often.  If there is anything you want to hear about just let me know!

Week 2 and Going Strong

25 Sep

Ok,  I’m back! That’s right baby. I’m into week 2 of my new 6 week goal and I’m going strong, feeling good, and seeing progress. The best part is that I got my diet back on track.  Food has always, and probably will always, be my best friend as well as my worst enemy so getting myself back into good eating habits is a major step in the right direction.  Because I’ve been doing so well, I thought I’d share some of the delish dishes that have been gracing my pallette this week.

image

Evening snack of plain Greek yogurt with some frosted mini wheats crumbled on top.  Something I came up with to curb a sweet craving I was having.  Worked like a charm!

image

Lunch at work one day consisted of some mesquite pork, peppered broccoli and quinoa that I cooked with chicken broth.  If you have never cooked quinoa with a flavored broth, I highly suggest it.  I couldn’t stop eating it once it was made.  A couple days I added some chopped up tomato, red onion and green pepper and it was to die for!

image

Jamie Easons Turkey Meatloaf Muffins (recipe found here) and creamed spinach made with laughing cow cheese.  These meatloaf muffins are a life saver.  I can have them for dinner, lunch or a protein filled snack.  I make them with a mini-muffin tin which make 24 rather than a regular muffin tin which creates 12.  It’s just a preference. 

image

Crab and avocado salad.  This one was a complete fluke.  I was hungry, didn’t feel like cooking and just threw some things I already had together.  Awesome and super easy.  Since the crab is so flavorful, I didn’t even add dresssing, although I bet something lemony would’ve been a great addition.

__________________________________________________

On top of all the amazing food I’ve been eating, I have also gone back to a motivational trick I used before.  I set myself a goal of 6 weeks and created a countdown.  I used some post it notes I had laying around to help me keep track. On each note I put the day it is ( day 1, day 5,day 30,etc…) how many days are left until I reach my goal, a motivational quote to inspire me, and what exercise I’ll be doing that day.  I also like to write down my weight each morning. I know,  I know,  you aren’t supposed to weigh yourself everyday but I really love seeing my progress, even if its just an ounce.  Here are a couple examples.

image

image

I’m going to try to get back in the habit of posting on here and if nothing else I’ll put up my daily post it notes so you and I can track my progress. I’ve got 5 weeks left in the military challenge. Thus far all I have done is gain weight so I’m really going to have to kick my butt in gear to see some results. With my countdown and motivational system in place and my renewed enthusiasm I think I can really make it happen! 🙂  Wish me luck!!!

12 Ways To Better Eating: The Mental Approach

8 Aug

As I do, I was scouring the Internet last night looking for motivation.  I stumbled across the website www.cutandjacked.com and found some really interesting articles.  I think it’s pretty apparent that food is my downfall so of course I’m always looking for new recipes, healthy alternatives, and advice for clean eating.  There was an article called 12 Ways To Better Eating: The Mental Approach.  I found this article really informative and suggest anyone on the road to success check it out.  But, if you aren’t interested in reading the whole thing, here are a few highlights:

1.  Setting goals – set present, short term and long term goals.  Trying to do everything all at once can be overwhelming.  Especially if you are someone like me who has diet-commitment-issues.

2.  Have realistic expectations – you need to decide on a plan that is going to work with you, your current schedule, and your budget.  If you don’t, you will be unable to follow through with the diet and revert back to old habits.

3. Be proactive – make sure you don’t get yourself in a situation where you can make excuses.  Know where you are going to be throughout the day and plan your meals around that.  For example, if your job takes you on the road, make sure you pack healthy snacks like almonds or fruit.  Don’t allow yourself to have only the option of fast food.

4. Be consistent – people thrive when they have routines, so try to eat around the same time every day and create healthy habits.

5. Be flexible – yes I realize this sort of contradicts the previous statement, but lets face it, life happens.  Schedules change, emergencies occur and late night study sessions turn up.  Make sure if you find yourself in these situations you are prepared.  Expect the unexpected and make sure you carry healthy treats with you.  Protein bars, shakes, nuts and fruits are perfect for instances like these.

6. Don’t be hard on yourself – no one is perfect.  If you have a cheat meal or fall off track, just pick yourself off, dust yourself off and start again. 

7. Stick to your plan – you didn’t get overweight overnight, you will not lose weight or make changes overnight.  It takes time to develop healthy habits so just stick with it.

8. Have fun – find fun, various ways to keep yourself motivated like getting friends and family involved or joining a 5K or mud run.

9. Give yourself praise – reward yourself when you meet your goals, but avoid food as a reward.  Buy yourself something nice or get a mani/pedi and celebrate your accomplishments.

10. Don’t rush into this – people start with the best of intentions but try to do too much at once.  Again, you didn’t get overweight overnight, don’t expect to get instant results.  You won’t.  Be patient.

11. Focus on the journey and not the destination – enjoy the process of change and all the accomplishments along the way. 

12.  Measure success and make new goals – make yourself aware of accomplishments you make along your journey either by taking pics, measurements, body fat, weight (although not always the best measurement), speed, reps, weight-lifted, etc.  Once you’ve met a goal, make a new one and strive for success.

Blueberry Vanilla Deliciousness :)

21 Jul

So, can I just say that I LOVE Greek yogurt?  It’s delicious, nutritious and is so useful.  Greek yogurt can be eaten by itself, it can be used to replace mayo, it can be used to make delicious creamy sauces, and so much more.  Here’s what I’ve been eating recently:

Image

Blueberry Vanilla Protein Breakfast Yogurt

1 cup Plain Non-Fat Greek Yogurt

1/2-1 Scoop Vanilla Protein Powder (The amount of protein powder you use is entirely up to your taste)

1 packet Truvia

1 tsp Cinnamon

20 Blueberries

Mix yogurt with dry ingredients.  Make sure you whip it up nicely because the protein powder can get a little grainy if you don’t stir long enough.  Top with blueberries and enjoy.

Nutritional Info (based on 1 full scoop protein powder):  302 calories, 2.2g fat, 21 carbs, 49.3g protein

How can you tell?

19 Jul

How do you know when you are really starting to make changes for a healthier life?  Here’s a few ways I can tell…

1.  CUTTING OUT THE BAD STUFF:  I haven’t had any alcohol, caffeine  or junk food over the past 24 days of my program.  Just a few short weeks ago I would’ve thought of this as some sort of torture.  You would’ve had to lock me in a bunker and cut off the outside world to make this happen!  Today however, I feel happier, healthier, and much more energetic.  Not to mention, excited that I’m able to cut out some vices.  Don’t get me wrong though, this doesn’t mean I’ll never have a beer or cocktail again, but maybe I’ll limit them to special occasions only. 

2.  SMART SNACKING:  Last night I was starving and kept walking into the kitchen opening and closing the cupboards and fridge to find something to tide me over.  Normally, this would’ve led me to cookies, chips or maybe even another full meal.  But, last night, I was good…and I was proud of myself!  What a great feeling.  I opted for a healthy snack and whipped up 4 egg whites with a little fat-free shredded cheese and a dollop of natural peanut butter on the side to curb my sweet craving.  It was delicious, nutritious and didn’t leave me feeling weighed down or guilty.

3.  SHARING THE WEALTH:  I have been so lucky to have a husband who knows so much about nutrition and exercise.  He has helped me learn a lot and now I get to share that knowledge.  I am asked all the time by coworkers or family members what they can do to shed a few pounds, put on muscle, or just be all around healthier.  It is my pleasure to be able to provide them with the same information that has been helping me so much.  In fact, I’ve enjoyed this so much that I’m looking into becoming a personal trainer – and very excited to take on this challenge.  I am going to start with my first victim client before being certified however, because it’s my sister.  Hopefully she’ll let me post her progress on here too!  (fingers crossed)

4.  CRAVING KNOWLEDGE:  It was recently that a friend turned me on to reading blogs and now I can’t stop.  Initially, I just read any type of blog but now I am constantly searching for fitness blogs.  I want to know what works for people.  I want to learn new recipes.  I want to learn new exercises and routines.  I want to learn IT ALL!!!  I spend a lot of time on various websites dedicated to clean eating, lifting weights, training programs, etc.  It’s turning into my obsession passion – I’ve gotta say, I think it’s a good one!  🙂

What are the telltale signs that show you have begun a healthier lifestyle?