Hammer & Chisel Updates and a Healthy Recipe Group!

Oh hello there! I hope you all are having a terrific week so far. I thought I'd write a little post about what I've been up to lately and how life has been. I'm currently in week 6 of Hammer & Chisel and loving every minute of it! I'm challenging myself with my weights (I'm using mostly 12's, 15's, and 20's!!!) and I've stuck to the program consistently. This program is seriously my soulmate workout (other than running, which will always be my love!) but I am loving seeing the results and progress that I've made! But truth me told, I can't wait to get my tan on in the summmaaaaaa #whiteassnow #amiright

My favorite workouts lately have been Total Body Hammer and Chisel Cardio. Both of them leave me shaking and energetic all at the same time! I feel on top of the world when I do them! It's crazy that I used to hateeee weight lifting, and now I look forward to it! My body is changing and toning up, and I feel so strong! What's awesome is that all of us coaches are doing it together, and we all feel the same and love having the accountability and support with each other!! If your goals are to tone up and challenge yourself, this program is for you! Contact me for more info and I can share with you how to get started and plug you into one of my accountability groups!

Meals have been good, but not as "healthy" as I'd like. As I mentioned last week, I've had so much food freedom lately, and I'm loving it! But I am also treating my body well and practicing an 80/20 or 90/10 rule when it comes to treats! Last week I enjoyed some Chinese food, pizza, and cookies. This week, I'm craving more plants and veggies! It all balances out because when your body is used to mostly vegetables and superfoods; you will eventually crave those too! Overall, I'm feeling good, lean, and strong! Here's a glimpse into my meals last week!

Chickpea and veggie green curry!  

I'm obsessed with Larabars!  

Shakeology has been happening EVERY DAY, and I'm always so sads when it's done! So delicious!  

Free accountability group: February 15-19

I've been thinking lately about how healthy eating can become mundane and repetitive for some of us. Chicken, broccoli, and brown rice can get boooooring, as yummy as it is! SO next week, I am planning on hosting a FREE 5-day group all about making healthy recipes fun and exciting so we don't get bored and we stick to our meal plans! The group will be run via facebook and will include meal ideas, recipes, and accountability! Fill out the form below if you would like more information! Have a great Tuesday, everyone!

Mr. & Mrs. Verano and Mini Muffin recipe!

Wow...I don't even know where to begin this post. Except that life has been a crazy wonderful dream lately. On April 19th, I married the love of my life and went on the most amazing two-week honeymoon to Hawaii. And now, we are setting up our new apartment and enjoying this new married life that God has blessed us with. It's been absolutely wonderful! 

 

Hand engraved vase from the sweetest man in Kauai! 

I love having my own apartment and kitchen to decorate and set up. The housewife has totally come out in me! Our internet isn't set up yet, which is actually great because that means we have time to unpack, get settled, and not be glued to our phones or computers. However, I am looking forward to being able to blog and conducting my nutrition consulting business from a computer and not just my phone! 

And of course, what better way to break in a new kitchen than to BAKE?? I made these yummy mini muffins on Sunday morning before church, and the hubby liked them so much he asked me to make them for his work breakfast this week! They were oh so easy to whip up, so I thought I'd quickly share the recipe and get back into the blogging groove! 

Blueberry Mini-muffins (makes 24-30)

1 cup multigrain pancake mix 

1 cup rolled oats 

1 egg 

1/2 cup egg whites 

2 small bananas, mashed 

1/3 cup applesauce 

1 cup stevia (cup for cup measurement) 

1/2 cup blueberries 

1/2 t cinnamon 

Preheat the oven to 350 degrees. Mix all of the ingredients except for the blueberries in a mixer. I just got this wonderful kitchen aid and am in LOVE with it!! 

 

Lastly, fold the blueberries in my hand so they don't get mushed, unless you're into that sorta thing! 

Place a dollop of batter into each mini muffin tin, then bake for about 15 mins or until a toothpick comes out clean. 

Warm blueberries are LIFE!  

Hope you enjoy this recipe! And I hope to get back into the blogging groove very very soon!  

Sick Day....therefore....Paleo Pancakes!

Soooo today was awful. I've been feeling SO sick for about 5-6 days now (put quite a damper on this long weekend) so I finally called off of work today. I feel miserable and like someone is cutting my throat open! Really...it's that bad. When I was younger and I would get a sore throat, I used to always want to eat warm bready things. For some reason, in my brain, they soaked up the pain and made me feel better. Baguettes, bagels, chewy cookies, anything to "soak up the pain" and I was all in. Well, now that I know better, (unfortunately or fortunately, I cannot decide) I have realized that bread does NOT help the pain go away. However, this doesn't stop me from wanting some pancakes to make me feel better on a sick day! I decided to create a paleo pancake recipe because a) I wanted it to be healthy-ish and b) because I have been disappointed by every recipe out there and just wanted one to work! Let me tell you, this one worked! These pancakes taste like the real deal, but are totally guilt free and made from quality ingredients! I added some blueberries in and on top of my pancakes, and they turned out delicious. Whether you are feeling sick or not, these make a delicious and healthy breakfast for any day of the week!  

Makes 1 serving (3-4 medium sized pancakes)

2 whole eggs 2 T coconut flour 2 T applesauce 1/3 cup egg whites (these really did the trick to add fluffiness!) Dash of cinnamon 1/8 t baking soda 1/4-1/2 cup blueberries

First things first, heat up a skillet over medium heat. Then in a mixing bowl, whisk the two eggs together. Add the coconut flour, apple sauce, egg whites, cinnamon, and baking soda and mix the batter until it becomes a pancake batter consistency. Then, spray the skillet or melt some coconut oil on it. Pour about 1/4 cup of batter onto the skillet. Plop some blueberries on top, and wait till the entire top of the pancake is covered with bubbles...

This part takes patience...as these pancakes take a bit longer to cook than regular ones! But don't worry, the wait will be worth it. Once the top bubbles, flip the pancake over carefully and cool until cooked through. Do the same with the rest of the batter!

I topped my pancakes with the leftover blueberries I had. SO GOOD!! You can eat these plain or top them with nut butter, more fruit, or anything!

Enjoy this recipe and happy Monday everyone! :) I am off to the doctor to see what is up with my throat!

Stars and Stripes Scones

I am soooo excited for this long weekend! It feels so nice having a Friday off...and I especially love Fourth of July! I decided to bake a themed scone for this weekend to be a little festive. These scones have strawberries, blueberries, are healthy and taste delicious! I can't wait to share with you all! Read below and make your Stars and Stripes Scones this weekend! Makes 12 scones

3/4 cup pancake and baking mix 1/2 cup almond meal 2 scoops protein powder 1/2 cup rolled oats 2 T flaxseed meal 1 cup baking stevia 3/4 cup applesauce 1 T coconut oil 1/3 cup almond milk 1 egg 1/2 cup chopped strawberries 1/2 cup blueberries

Preheat the oven to 350.

Mix the dry ingredients, then the wet. After they are thoroughly mixed together, add the fruit!

Spray a baking pan, then pour the batter/dough (the consistency should be somewhere in between) onto the pan in a large circle.

Bake in the oven for 30-35 minutes. Once cooled, cut into 12 wedges and enjoy!

These turned out so delicious! A little bit of a crunch on top with a gooey middle, exactly how scones should be! I hope you get to enjoy this patriotic recipe sometime this weekend!

P&P with Pumpkin Biscuits!

Happy Tuesday everyone!!! I feel as if I have been neglecting this blog for far too long! I promise to be better! I have been sick for over a week now but finally getting over it and hopefully starting up my workout routine again tomorrow! I seriously CANNOT wait!!! This past weekend was a very low key one for me as I was diagnosed with bronchitis, a double ear infection, a sinus infection, and a throat infection! I basically isolated myself to my home other than going out to eat just to get out and get some fresh air. However, I really did enjoy relaxing at home and was finally able to do something that I have been wanting to do for a long while...watch the five hour BBC version of "Pride and Prejudice" with my boyfriend! I prepared quite a spread for us...as it was five hours long and we would definitely need our sustenance!

In the bottom left corner, you will see my lovely pumpkin biscuits that I baked! These biscuits came out so fluffy on the inside, crispy on the outside, and had a scone-like feel! Not only are they delicious, but they are low calorie, high in vitamin A, and are a good protein and fiber source! Here is my recipe for my Pumpkin Biscuits!

Makes 11-12 biscuits (depending on how big you make them)

2/3 cup pancake and baking mix (GF or multigrain)

1/2 cup oats

2 scoops vanilla protein powder

1 T coconut flour

1/4 cup almond flour (or additional scoop of protein powder)

1 whole egg

2 T brown sugar

1 cup pumpkin

16-18 packets stevia

1-2 t pumpkin pie spice and cinnamon (depending on your preference!

The method is pretty simple...as always! Preheat your oven to 350 degrees. Mix all of your ingredients together. The mix will be a drop batter type of consistency, but will hold together to be able to form biscuits on a baking sheet. Line your baking sheet with foil or parchment paper and spray with nonstick spray. Make 11-12 small biscuits with the batter, then bake for 25 minutes or until a toothpick comes out clean from one of the center biscuits!

Then...enjoy!! These make a perfect dessert or movie snack, but also served well as my breakfast the next day, or while enjoying afternoon tea with my Mama!

This recipe is sooooo easy and delicious; I really hope you all get to try it! They perfectly complemented our lovely british film and were the tastiest, healthy treat! 

Nutrition facts per biscuit:

100 calories, 3g fat, 14g carbs, 2.5g fiber, 6g potein, 37% daily value of Vitamin A!

Meal Planning Made Simple!

As a dietitian, and an overall planning and organization nerd, I have always loved to plan what I am about to do. I love scheduling and making list, and this habit has spilled over into my eating habits and meal plans as well! This is something I am definitely grateful for. Cooking and planning your meals usually leads to spending less money, making healthier choices, and actually enjoying your meals more! There is something about cooking and preparing your own food that makes you appreciate it so much more when you sit down to eat your meals! :) Since starting work not too long ago (11 days ago to be exact), I have taken my love of meal planning to a whole new level. I have been meal prepping on the weekends and planning my meals like there is no tomorrow, and I love it! Last night, as I was preparing food for the week, I was filled with such joy in my kitchen! I have always been a firm believer of helping people use food to their benefit and not their detriment, so planning and cooking my own meals that benefit my health just fits right in to my philosophy! This practice of mine has also led to WAY less waste money and food-waste, which is always a needed bonus in today's world. I thought I would share some of my meal planning tips and tricks for you all who are crunched on time but still want to plan and pack your meals for work, school, and the like!

I usually do my meal planning and prepping on the weekends. On Saturdays, I assess what I already have in the kitchen to see what I can use up before my buy more food. Based on this, I make my meal plan and write out any additional items I need from the store. On Sundays, I head to the store, stock up, and get to cooking. Trader Joe's has been my go-to grocery store to shop from. A little can go a long way in this store, and they usually carry exactly the foods I am looking for. Prepping most of my meals on the weekends ensures minimal to none meal prep needed throughout the week, which works for a busy schedule! I have included my easy meal planning tool below to assist anyone that needs a little boost to start planning their meals! Just click on the link and save!

Easy Meal Planning Tool

Below are some of my meals from my first few days at work. Most of the recipes are up on the blog, and some of the other meals are just the assemble and pack type!

Breakfast Ideas:

Breakfast is the most important meal of the day. If you don't have time to eat something before heading to work in the morning, it is crucial that you have food on hand to grab and go! Eating breakfast helps you wake up and be more alert throughout the day, and also decreases the chances of mindless snacking later on! Eating in the morning also regulates your hormones and helps your metabolism get up and moving! One of my favorite breakfast options are hardboiled eggs. These are so easy to prepare, and you can boil a large quantity at a time and keep them in the fridge (with the shell on) for 5-7 days! You can peel them the night before consumption, or spend 30 seconds peeling them in the morning. They are the perfect nutritious and protein-packed meal option. You can pair an egg with some fruit or even some sweet potatoes. I used my spiralizer to get those sweet potatoes spiraled, and just popped them in the oven on 400 degrees F for 40 minutes, flipping and mixing them around on the pan in between.

Another breakfast option is to make one of my many famous and healthy baked goods. I have a variety of recipes on this site ranging from gingerbread, pumpkin bread, carrot cake, brownies, and banana bread that are all healthy enough to eat for breakfast! I use protein powder and healthy ingredients to make these baked goods not only taste good, but also fill you up in the morning! Below is my banana oat bread! Check out the rest of the recipes to make as quick and delicious breakfast options!

Lunch Ideas:

Lunch is one of those meals that you definitely want to make you feel satisfied and full. I don't know about anyone else, but for me, the afternoon is one of the most dangerous times for me to snack! I have been making sure to have filling and satisfying lunches while at work so I don't have an energy crash and burn, or get those snack cravings in the afternoon! I made a spaghetti squash casserole last week (recipe is posted) which lasted for about 4 days! It tasted delicious! I paired it with veggies or a salad to make it a well-rounded and filling meal!

My zucchini stew recipe is also an easy one to make in bulk and pack for the week! My recipe below was made with grass-fed beef, zucchini, and a few other delicious flavors. This meal kept me going for hours and equipped me with great energy during the day! Check out the recipe to make some for the week!

Below is an assemble and pack meal option. I usually cook my own chicken but was short on time this weekend, so I grabbed the prepared Lemon Pepper Chicken from Trader Joe's, which is usually next to the prepared salads. All you do is slit some holes in the chicken container, stick it in the microwave for 3-5 minutes, and viola! This chicken is actually really delicious too, and I am very picky about my meat! I also bought the stir fry vegetable mix from Trader Joe's, which is just a ton of fresh, chopped vegetables! I sautéed these with some olive oil and garlic. Lastly, I used some microwaved, boiled, roasted, or however-you-want-to-cook-them sweet potatoes to add some healthy starch to my meal! I portioned it all in my nifty ziploc container, and this made the perfect lunch for work!

Snack ideas:

It's a good idea to pack some snacks with you, just in case you do get hit with hunger and don't want to give in to cake, donuts, or whatever else may be lying in the break room. I usually pack some vegetables or high-protein snacks to make sure these snacks will provide me with nutrients, not just empty calories. String cheese is a good option, but my favorite snack combination is carrots with nuts. I don't know why, but this combination tastes incredible! Don't knock it till you've tried it! In addition to how delicious it tastes, it also keeps you insanely full. I usually have some around 3 or 4 pm to make sure I am full and energetic for my long commute home, since I usually don't have dinner until about 7pm on most nights!

I hope this post helps spur some ideas for planning and packing your foods for your workday! If you carve out a few hours of your weekend and dedicate them to planning and prepping your meals, you will be sure to make healthier choices throughout the week, waste less food and money, and enjoy your meals 10 times more than you would if you were eating out every day! I hope you all have as much fun as I do while planning and prepping your meals for the week! Have a great night everyone! 

Zucchini Stew & My Last Day of "Freedom!"

Well, today was my last day of unemployment. Everyone keeps saying it's my last day of freedom, which I accept. I won't be able to spend hours at the gym anymore, cook long drawn-out meals for myself, read a book a day, or go see 10am movies for $7. But, I am beyond blessed to have gotten this job and am so excited to start my career as a Registered Dietitian! I woke up around 5:30 this morning and immediately got up to get a head start on my day. I had things that I had to get done today, such as cleaning my closet and organizing my clothes, so I didn't waste any time! As I've mentioned before, one of my goals this year is to read through the entire Bible in one year. I finished the book of Genesis today, so one book down and 65 to go! I especially love Genesis 50:20, when Joseph reconciles with his brothers that sold him into slavery and says, "As for you, you meant evil against me, but God meant it for good, to bring it about that many people should be kept alive, as they are today." (Genesis 50:20 ESV)

I love this verse because it basically sums up God's redemptive work in our lives. There is a lot of evil and hard situations in the world we live in, so we definitely need the grace of God to get us through the life He has given us on earth!! But what is meant for evil towards us, God can redeem and work out for our good! I've experienced this countless times in my own life. When things are going horribly or I have no idea why something is not working out, I remember that God means for things to turn out for good according to His plans and purposes! It fills me with peace and comfort, because even though I may have no idea what I am doing, God always knows, and His plans are way better than mine! Just check out the following verses!

"For I know the plans I have for you, declares the Lord, plans for welfare and not for evil, to give you a future and a hope." (Jeremiah 29:11 ESV)

"For my thoughts are not your thoughts, neither are your ways my ways, declares the Lord. For as the heavens are higher than the earth, so are my ways higher than your ways and my thoughts than your thoughts." (Isaiah 55:8, 9 ESV)

After my quiet time, I had a quick pre-workout meal before going to the gym. I had my favorite halloum cheese again melted in one of my grain-free tortillas! Check a few posts back for the link to the recipe I used by Against All Grain!

I still felt a little hungry after my cheese sandwich, and I didn't want to run low on fuel during my workout! So I had a few of our many macadamia nuts before heading out the door!

My workout was pretty good today! Which is great because I'm definitely going to have to tweak and adjust my workout schedule once I start my new job tomorrow!! This morning, I did 3 miles on the elliptical, and 12 miles on the bike (which is the equivalent of 4 miles for my 150 miles by valentines day challenge)! I'm at a total of 83/150 miles so far.

After my cardio, I did some deadlifts, the lat row machine, and the tricep machine! I'm excited because I've definitely been feeling stronger and needing to up my weight, which is a sign of progress! The minute I got home, before losing motivation, I also did my TIU Love your Booty routine for the Love Your Body challenge I am doing with Tone it Up!

After my workouts, I made some egg tacos and used my last two grain-free tortillas to wrap them up. I was so sad I was out of tortillas, but I'll definitely be making these again on a regular basis because I just loved them!!

It was almost 9:30 after my breakfast, but I was still not feeling motivated to clean my room. I decided to do the quick TIU Beach yoga routine instead before showering and attacking my closet.

The yoga routine is 20 minutes, challenging, and gave me the right balance of relaxation and motivation to get to my closet. But, after my shower, I skyped with one of my best friends that moved away a week ago, which was a definite necessity since I miss her like crazy! Then, I finally turned my attention to the clothes! It felt so nice weeding out things that I've had since high school but NEVER wear, and organizing all of my shoes and outfits. It also helped me see that I really DO have ample clothes for a business casual wardrobe, and will not be needing to go shopping for work clothes...drat! :)

After packaging up by clothes to give away, I looked at the time and it was almost 1pm! I reheated the remainder of my turkey chili and sliced up some cucumbers into little "chips" to dip into my hummus. I was STUFFED by the end of this meal! Something about the protein, fat, and veggie combination in that chili makes it a nutritional punch and fills you up, setting you up for an energetic afternoon instead of a slump! Check a few posts back to see my easy peasy turkey chili recipe!

After lunch, I decided to spend some time out of the house. I wanted to do something fun on my last day as a free woman, so I decided to head to my local Peet's coffee shop and enjoy some time outside while reading and sipping on my favorite Masala Chai tea! The weather has been beautiful here, so I wanted to enjoy every minute of it! And I was even able to wear my cute green shorts in January...and what could be better than that!??

I spent over 2 hours at Peet's reading, journaling, and doing some Bible study homework. The weather was absolutely gorgeous and I didn't want to tear myself away, but knew I had to get home. After cleaning up my room a little more, I got to cooking dinner with my Mama! My family makes an amazing zucchini stew that is usually served over rice, but since adopting a more grain-free diet, I've eaten it just by its lonesome without the rice, and have never looked back! I don't even miss the rice because the zucchini, beef, and tomato sauce give so much flavor to this dish that is still tastes delicious even on its own. It is the perfect bowl of comforting goodness, which is why I put it on the menu for tonight! I wanted to make a meal that was warm, nourishing, and would make enough for leftovers for me to take to work tomorrow. This meal was just that!

Zucchini Stew (makes 6 servings)

2 T olive oil

1 cup diced onions

1 lb ground beef (we used the grass fed 85/15 from Trader Joe's)

6 medium-sized zucchini

1 15 oz diced tomatoes

3 T tomato paste

1 t salt

1/2 t red pepper

1/2 t black pepper

1/2 t all spice

Start by heating up the olive oil in a large pot over medium heat. Add the onions and sauté until the onions are tender and translucent. Add the ground beef and chop it up into tiny pieces until it is cooked through.

While the beef is cooking, wash and slice up your zucchini into thin disks!

Once the meat is cooked all the way through, add the zucchini, diced tomatoes, tomato paste, and seasonings! Mix all the ingredients together, then leave the pot over medium heat for about 1 hour, stirring every 10-15 minutes. There should be enough liquid in the pot since zucchini release a lot of moisture, but if the mixture ever gets dry, add a bit of water to it!

Once the zucchini cooks through and gets mushy, the dish is done! It should resemble a stew-like consistency.

We thoroughly enjoyed this meal tonight; my parents added rice to theirs, but I enjoyed the stew as is! I hope you all get to try this dish this winter; it's perfect for cold and cozy nights! Not to mention it is gluten/grain free, paleo, and Whole 30 approved!

Well, my last evening as a free woman is coming to a close! Now I have to pack my lunch for tomorrow (that's going to take getting used to!) and run a few errands before bed! I need to find a purse that is cute, professional, but still big enough to hold my nalgene water bottle, notebook, and any other necessities I may need at work. It's definitely hard to find a purse with all of those qualities, but I am determined!! I hope you all have a wonderful night! The next time you hear from me, I will be a working girl! :)

New job!!! Lemon-mint salad dressing, and Daily Manna!!

Hello everyone! Whoa look at that, two posts in a row! I am so excited today to announce that I finally got a job!!!

I have been in the interview process for a job at WIC (a program for women, infants, and children that provides supplemental food and nutrition education) for a few months now. Since first learning about WIC 6 years ago, I have been wanting to work there! How amazing is it that you get to empower and support women and kids to get the right nutrition and have access to healthy foods?! I am beyond blessed that this job came to me and I have been thanking God non-stop for this amazing opportunity! I officially start training this Thursday, January 16th (ahhh 1 day left!) and I just cannot wait!

My day was quite a busy one! Even though I still feel like I haven't done much. I have been wondering if I will miss the life of unemployment, but I think I am way too excited about this job to ever look back! Dear Home, it's been nice, but I am SO ready to get out there!

I woke up around 5:30am this morning and did some quiet time. Some people are amazed at how I wake up so early, but let me tell you, it's taken years of practicing how to sleep. I'm serious! From the time I was a child, I was a chronic insomniac and was never able to sleep. I would be up all night, tossing, turning, reading, walking around my room, or just staring blankly at the ceiling praying that morning would somehow come sooner...just this once. About a year and a half ago, when I began to cut out gluten and some other inflammatory grains, I noticed such a huge difference in my sleep! I was able to fall asleep faster and stay asleep longer (I sound like a commercial). I also learned that I MUST pay attention to my body's cues. If I get sleepy at 9pm, I have to take advantage of that window of opportunity, and actually sleep at 9pm! If I fight my sleepiness, I end up staying awake all night long. So now, if I am sleepy at 9pm, I sleep at 9pm! I try to listen to my body, not only when I eat and when I workout, but also for rest and relaxation. I know that the only way I will be able to be the best version of me is when I am healthy, active, and rested!

So anyways, after my quiet time, I had 2 of my paleo tortillas from yesterday with a bit of almond butter smeared on top. These tortillas are absolutely amazing and are from the Against All Grain website if you want to check it out! I included the link in my post yesterday! :)

I had an okay workout today. I was feeling really low energy for some reason, so I didn't push myself speed or resistance-wise. I still did about 30 minutes on the elliptical and 25 minutes on the bike, but I definitely didn't try to challenge myself. I broke a sweat and burned some calories while still going easy on myself, which is what I needed! I also did some shoulder and bicep work, along with the chest press machine and the lat pulldown machine.

I got home and felt so exhausted, and was starving! I decided to not only have my usual veggie omelet, but also have yet another paleo tortilla (I'm telling you, I love these things!) with some of my favorite Middle Eastern cheese melted inside!

Halloum cheese has been my all time favorite cheese every since I was born. I blame this cheese for the reason why I can't stand cheddar, monterey jack, or any other typical American cheeses. This cheese is just THAT good. It's made from sheep's milk, it's pretty high in fat, and I really don't care one bit! :) I melted two sticks of it in my tortilla this morning, it was delicious, and I enjoyed every bite of it!

After breakfast, I finished up a great book I have been reading called "Lazarus Awakening" by Joanna Weaver about really enjoying your personal relationship with God, believing that God loves you, and living as an ALIVE person in His love and promises. It was such an incredible study, with questions and journal reflections at the back of the book! I highly recommend it for anyone looking for a bible study/devotional book!

Around 10:45am, I headed out to an appointment I had, which was about a 40-minute drive away. The appointment also lasted a while, so I didn't get to have my lunch until about 1:30pm! Boy am I glad I had a filling breakfast! I reheated some of my yummy turkey chili (recipe is in yesterday's post!) and had some veggies with hummus as a side!

I started reading an article on green tea after lunch, but about halfway through I decided to get up and do the new Tone it Up Love Your Arms and Abs routine! I had crazy amounts of energy after lunch, which is ironic considering I was exhausted this morning, and atypical of the usual afternoon slump that people suffer from. So I wanted to take advantage of my energy and do the workout two times through, but my sore muscles were not having it. My arms and back were still sore from my workout a few days ago, so I just did the routine once. I absolutely LOVED it though, and will definitely be doing it again!

The afternoon was busy with some errands: picking up my car from the dealer's and going grocery shopping! My mom and I made fish and salad tonight, with some leftover roasted potatoes from her dinner last night! It was so cute because I walked into the kitchen and my mom was busy portioning her almonds in little containers for work! How cute is that?! She is definitely the mother of a dietitian...in some respects haha :)

We usually get the pre seasoned Cajun salmon from Trader Joe's on fish night! This salmon is so delicious, has good ingredients (nothing funky!) and is so easy to make! We just popped it on the stove top in some foil for about 25-30 minutes while we chopped up our salad, and dinner was served!

Everyone asks us about our homemade lemon-mint salad dressing. Honestly, I have no idea how to explain this recipe, because it's definitely one of those "eye-balled" recipes the women in my family have been making for generations. But, for a standard sized salad mixing bowl (about 8-10 inches in diameter) filled with lettuce and veggies, we use approximately these measurements of the following ingredients!

Lemon-mint dressing:

2 T lemon juice

2 T olive oil

1/4 t salt

1/4 t red pepper

1/4 t crushed mint

1 clove garlic, crushed (OR use 1/4 t garlic salt for both the garlic and salt)

Pour the ingredients straight onto the salad, toss, and enjoy! This dressing is light, healthy, and tastes great with pretty much any salad combination!

After dinner we had Bible study, and then headed back home! Now for some Downton Abbey before bed...unless I get sleepy, in which case it's bed for me! I hope you all have a wonderful night!

Macadamia Catastrophe, Turkey Chili, and Daily Manna! 1/13

Happy Monday everyone! I hope you all had excellent, healthy, and happy weekends. Today is an exciting day because I get to share TWO recipes with you! The first one is a funky new recipe that came out of a baking mishap! I had a silly baking experience last night and I have entitled this incident, (and this recipe), the macadamia catastrophe. It all started a few days ago when my friend Kelli, over at http://hungryhobby.net (you guys should all follow her blog, it is fantastic!) sent me a Macadamia Nut Banana Cookie recipe (http://immaeatthat.com/2014/01/10/macadamia-nut-banana-cookies/) because of my obvious obsession with this combination since getting back from Hawaii. I had all the ingredients I needed to try it out last night, except for the oats, which I decided to substitute with my protein powder instead. Obviously, I did not end up with cookies, but something more like a cake/muffin batter. I decided to roll with it, added an egg and some greek yogurt, and ended up with a macadamia nut banana flatbread cake square thing! They are flat, cakey, and crunchy but taste DELICIOUS! So I thought I might as well just share my version of the recipe!

Makes 16 squares, one 8x8 glass baking dish

3/4 cup macadamia nuts, unsalted

2 scoops vanilla protein powder

1 banana

1/3 cup non-fat plain greek yogurt

1 T coconut oil

1 egg

1/4 cup low sugar maple syrup

1 t cinnamon

1 t vanilla extract

Preheat your oven to 350 degrees. First things first, place the macadamia nuts in the food processor and chop them up until they are coarse.

Mash the banana and add that to the bowl as well. Then add all the other ingredients, and it will form a batter. Spray your 8x8 dish and pour the batter into the dish. Bake in the oven for 25 minutes, or until a toothpick comes out clean.

Considering this recipe was a disaster in the making, I think that by adding a few of the tweaks, it turned into a great breakfast gluten-free bread option! I enjoyed two of these as my pre workout snack this morning, and they were delicious! I'm so glad I didn't just dump the batter out and tried to work with it because it turned out to be a yummy, crunchy flatbread!

Anyways, on to the rest of my day...

As I mentioned, I woke up, did my quiet time, and ate 2 of my macadamia catastrophe squares before my workout! ;)

My workout consisted of 30 minutes on the elliptical and 25 minutes on the bike, totaling 6 miles towards my 150 miles by V-day challenge. So far, I am at 70 miles! Woo! I'm feeling great even though I am not being able to run. Don't get me wrong, I really really miss running! But I think the variety of the elliptical and bike, plus all the strength training I've been doing, has been really enjoyable! I have been seeing results in my strength and am absolutely loving the benefits of weight training!

After my cardio, I worked on my triceps and shoulders, then did the leg press and inner and outer thigh machines. I stretched, and then headed to whole foods to grab some coconut flour! I was determined to try the paleo tortilla recipe by Danielle Walker at Against All Grain (www.againstallgrain.com) and that was the only ingredient I was missing.

I HIGHLY recommend this crepe/tortilla recipe if you are looking for a gluten and grain-free tortilla that is paleo friendly! They were so easy to make and so delicious. The recipe is in the Against All Grain cookbook, as well as on her website! Check it out! http://www.againstallgrain.com/2013/01/26/crepes-grainfree-paleo/

I decided to make my post-workout omelet into egg tacos, so I stuffed three of these tortillas with some egg whites, kale, peppers, and pico de gallo! Delicious!

I also loved that you can hold these tortillas and they don't fall apart! Which is such a plus when you are eating a gluten and grain-free product.

After my meal, I read my book for a bit, then headed to my physical therapy appointment. It's only my second appointment and they basically just did some leg exercises with me. Which is good, since all of those exercises are at the gym and I could do them on my own time as well!

When I got back home, I had crazy energy, and decided to do my TIU workout for the day before lunch! I am doing the Love Your Body challenge at www.toneitup.com and today's workout was the Love Your Total Body 2! I love these workouts because they range from 15-20 minutes while targeting each muscle group in your body! Check it out if you want to try it (it is under the workout schedule for Monday!)

http://toneitup.com/2014/01/love-your-body-with-your-weekly-schedule/

After my second workout of the day, I was finally ready for lunch! I got some ground turkey yesterday at the grocery store and wanted to make a turkey chili that could last me a few days! I threw a bunch of things into the pot and simmered the chili for about 30-40 minutes, while enjoying a quick salad as an appetizer.

Here is the ingredients list and the method for my easy peasy turkey chili! (makes about 3 servings)

8-10 oz ground turkey meat

1.5 T olive oil, separated into 1 T and 1/2 T

1/2 t cajun seasoning

1-14oz can of diced tomatoes (fire roasted and low sodium is better!)

1 cup low sodium chicken broth

1/4 cup chopped sweet bell pepper

1/2 cup kale

1/2 t cumin

1/2 t garlic salt

Start out by heating 1 T of olive oil in a pot, then adding your turkey meat. Grind up your turkey meat with a flat edged wooden spoon until it is in itty-bitty pieces. Add the cajun seasoning while it is cooking, and cook the meat until its browned. In a separate skillet, heat up a 1/2 T of olive oil and add the kale and the chopped sweet bell pepper. Sauté these until they are tender.

Once the turkey meat is cooked through, add the kale and peppers, the can of crushed tomatoes, the chicken broth, and the cumin and garlic salt. Bring the mixture to a boil, then set the heat on low and let the chili simmer for 30-40 minutes.

Then, bowl it up and enjoy! The easiest chili I've made yet. If you are into beans, you can obviously add some black or kidney beans to this chili as well!

After lunch, I decided to finally attack my desk. My desk has been in desperate need of cleaning and reorganizing. I emptied out all of my drawers and organized all my books. I am a huge organization nerd, so it felt so good to have everything cleaned out and cleared away!

The rest of the day was pretty relaxing. I sipped on some green tea while reading, got my nails done, got my phone fixed, and had a yummy dinner! Unfortunately, my phone getting fixed prevented me from taking anymore pictures the rest of the night. So dinner will remain a mystery! :) Just kidding, we went to a yummy restaurant by my house called Pita Jungle. I had a Greek salad with a garlicky-lemon dressing, which was so light and delicious. I also added some of my mom's chicken that fell out of her wrap to my salad. They stuff those wraps with SO much chicken that she ends up not eating half of it, so I definitely took advantage of her scraps!

Well, that is all for today! I am feeling so exhausted at the moment and can't wait for bed! I hope you all had a great start to the week!

Good night! :)

Workout Revelations and an Easy Lunch Idea!

Happy Thursday everyone! I can't believe it is almost the weekend, and almost mid-December! This month is flying by. I leave for a 2-week Hawaiian cruise with my parents in exactly 8 days and am getting more and more excited as the days go by! I'm planning on writing next week about how to have a healthy vacation (yes, even a healthy cruise!) and what my plans are during the vacation! I have been successful on 2 cruises in the past and actually came home having lost weight! So believe me, it IS possible! Today started out like any typical day. I had hoped to sleep in but woke up at exactly 5:55am and could not get back to sleep. But I did some early morning quiet time with Jesus, which I love, so it was worth it! I got ready for the gym and had my 2 carrot cake squares (check previous posts for the recipe!) while Pinteresting. Check out the cute pin I found a couple days ago! I want all of those disney workout shirts!!!!

After having my pre workout meal, I headed to the gym for a double Elliptical and Bike workout, with some toning exercises. I have been having a workout revelation lately. As many of you know, I am a runner, but about 2 months ago my hip and knee starting giving me problems. The hip pain has resolved, as it was most probably an overuse injury. But pain in both my knees continued until I finally saw an orthopedic surgeon at the end of last month who believes I have many different "runners knee" type symptoms, as well as cartilage breakdown and possible meniscus tears in both knees. She told me to hold off on running for a couple months, and I am planning on starting physical therapy at the beginning of January! In the meantime, the list of approved exercises she gave me was very short: elliptical, stationary bike, toning workouts for my quads, hamstrings, and calves, with no squats or lunges (or bending in general) allowed! These limitations have caused me to become extra creative in and outside of the gym! I used to believe running was the best form of cardio, not to mention I absolutely loved running in general. But, I realized this week that, even though it has taken a while, I am actually enjoying my current workout regimen! I usually split up my cardio time between the elliptical and bike, and then either do some machines for toning at the gym, or come home and do a "body blasting workout" (BBW) of my own creation. My BBW is similar to my arm blasting workout (check a few posts back) but I have incorporated some leg movements to work my lower body in the most low-impact way possible. I'll try to post more about what this workout entails, but for now let's just say that I have definitely been feeling the burn! Between deadlifts, leg lifts/raises, and donkey kicks on the ground, not a day has gone by without my lower body being just as sore as my upper body! I've been absolutely loving all the toning work I've been doing. I've also realized that my time on the elliptical has been serving as a warm up for my new-found cardio love...the BIKE! I sweat like no other on that machine and always play around with the resistance to challenge my body. Wearing my heart rate monitor has also shown me that my heart rate on the bike is just the same, or sometimes even higher, than my heart rate would be when I would run. This shows that I am still getting a great cardio workout without any impact on my joints. Anyways! Long story short, or maybe it was still long :)...I am thoroughly enjoying my workout routine, even though I am anxious to get to the physical therapist in January and hopefully get back into running soon, while still incorporating the exercises I have been currently doing.

After my workout, I headed to Trader Joe's to get a few things. I was already hungry before my workout (should have had that 3rd carrot cake square!) but didn't want to get too full before working out. I picked up a few essentials for us at the store, then headed home to make my egg white, chicken sausage, kale, and pepper scramble. I had zero patience while cooking my breakfast and had a banana while I waited! :)

After breakfast, I did a few things around the house (laundry, cleaning, etc.) and headed to the mall to get some quest bars! I'm in love with the new double chocolate chunk flavor and want to stock up before our cruise! I know the cruise has food available at all times, but I just love these bars so much I have to take a few with me!

Around 12:30 I started getting hungry for lunch. I wanted to whip up something quick, easy, healthy and delicious. I had some leftover rotisserie chicken in the fridge and wanted to put it to good use! I love how versatile rotisserie chicken can be! I sautéed some broccoli in olive oil while I chopped up a sweet potato to pop in the microwave. I usually bake my sweet potatoes, but I was in a hurry so I used the microwave! I shredded some of the chicken breast off the rotisserie, and added that as well as the microwaved sweet potato into the skillet with the already sizzling broccoli! To season, I just used some garlic powder and salt-free cajun seasoning. You could also add buffalo hot sauce, sriacha, or even BBQ sauce to this bowl, but I just wanted to keep it simple and tasty! The combination of these foods tasted delicious and I was very full and satisfied afterwards!

And now I am off to the mall again to meet up with one of my best friends! I just love the mall during Christmas...and might pick up a few more quest bars...haha :)

I hope you all are having a great Thursday so far!