06-10-2013

Motivational Monday!

I have recently gotten back on track in terms of eating healthy…and it’s felt great! Here is a quote that goes along with that:

While indulging every once in a while is okay, remember to treat your body well by feeding it whole, nutritious foods! I have felt better and have lost 1 inch off my belly in the past week. I don’t eat 100% clean…that would be impossible for me in the summer! But, I do what I can and am trying to get to my goal weight again.

Do you generally eat healthy? Do you give yourself a cheat day/snack/week/weekend, etc?

 

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01-22-2013

Oatmeal Chocolate Chip Muffin Recipe

My friend Laura introduced me to these this past weekend. She baked some and thought I would enjoy them because they use whole ingredients and are a great “breakfast to go.”

She linked me to the recipe on Chocolate-Covered Katie so I could make a batch of my own…and I definitely plan on it at some point this week! They are delicious.

I am all about do it yourself protein bars, granola bars, etc. so this is exactly what I love to see.

Here’s the full recipe, and you can find many more healthy recipes on Katie’s blog!

(Makes 24-25 cupcakes)

Adapted from: Cookie Dough Baked Oatmeal.

  • 5 cups rolled oats (400g)
  • 2 1/2 cups over-ripe mashed banana, measured after mashing (For all substitution notes on this recipe, see nutrition link below.) (600g)
  • 1 tsp salt
  • 5 NuNaturals stevia packets (or omit and use 5 tbsp liquid sweetener of choice–such as pure maple syrup or agave–instead)
  • optional: 2/3 cup mini chocolate chips
  • 2 2/3 cups water (640g) (If using the liquid-sweetener option, scale water back by 1/3 cup.)
  • 1/4 cup plus 1 tbsp oil (45g) (I really like coconut, but veg oil will also work. For lower-fat substitution notes, see nutrition link below.)
  • 2 1/2 tsp pure vanilla extract
  • optional add-ins: cinnamon, shredded coconut, chopped walnuts, ground flax or wheat germ, raisins or other dried fruit, etc.

Preheat oven to 380 F, and line 24-25 cupcake tins. In a large mixing bowl, combine all dry ingredients and stir very well. In a separate bowl, combine and stir all wet ingredients (including banana). Mix wet into dry, then pour into the cupcake liners and bake 21 minutes. I also like to then broil for 1-2 minutes, but it’s optional. These oatmeal cakes can be eaten right away, or they can be frozen and reheated for an instant breakfast on a busy day.

View Nutrition Facts

What’s your favorite breakfast? Do you eat breakfast “on-the-go?”

 

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11-19-2012

My Grocery Shopping List

Curious as to what I buy every week at the store? Want ideas as to what you should buy? I hope this video helps to give you some direction! I am missing a lot, since this is just what I got this week, but hopefully you get the idea. Basically, stock up on veggies, fruit and your favorite protein sources.

Let me know what you think! What are your grocery store must-haves? Do we buy the same stuff?

10-04-2012

My favorite food logging app: “LoseIt!”

Logging your food intake can help you stay on track with eating clean, and also help you realize where your weaknesses may be. Actually writing down everything you eat may allow you to realize those little snacks you sneak in throughout the day actually add up. I like to track my intake with an iPhone app called LoseIt! (similar to other apps such as DailyPlate or MyFitnessPal). I love seeing how many grams of carbs, protein, sugar, fiber, etc., I get per day.

LoseIt! is so easy to use which I love. When you first open the app you will immediately be able to figure out how to use it.

This is the home screen which is called “My Day.” You can set it all up to enter your goals and it will tell you approximately how many calories you should be eating.

You can add foods based on what meal it was for, or if it was a snack. You can also log your exercise in LoseIt! as well, so you can track food and exercise all in one central place.

You can search the foods they have in their lists, and then it saves your most popular foods under “my foods” or saves whole meals (if you have a meal of multiple ingredients).

I also like that you can scan barcodes if LoseIt! doesn’t have the item you need in their inventory. I have never had an incident where I haven’t found the food, or haven’t been able to scan it. When you scan it, it automatically puts in the serving size and nutritional info (though you can change the serving size if you ate more or less).

Once you input all of your food for the day, you can go back to “My Day” and then click on “Nutrients” to be able to see your nutritional breakdown, both for the day and the week if you wish.

Lastly, like I mentioned above, you can track your exercise. They have a huge list of options and then you can get more specific in terms of time and level of exertion.

I seriously love LostIt! It’s such an easy, straightforward app. When I feel like I need to get back on track, I start putting in my foods. I generally just want to make sure I’m not getting too many grams of carbs and sugar, I’m not overly concerned about calories. If anything, it helps me see that I don’t eat enough calories some days, even though I feel like I’m eating a ton!

Do you use a health related app? What’s your favorite?

09-11-2012

Getting Back on Track

Throughout the summer, I did workout regularly…but I definitely was not as consistent as I had been previously. I guess I got into the “summer break” mentality for my workouts, along with my school work!

Today I decided to get back on track. I didn’t log one workout (aside from my running workouts) all summer. I used to be meticulous about logging lifting exercises, weights, sets and reps, tempo, etc. Today I hit the gym, and wrote it all down so I can track my progress again!

Let’s talk about those squats for a minute. I haven’t done barbell squats in probably close to 2 months. I warmed up a bit, did some bodyweight squats, then decided to keep it at 55 lbs. since it had been a while. By the second set, my quads were tightening up, and by the time I finished, they were already sore! Note to self: don’t forget about squats because it will come back to bite you in the @$$…no pun intended ;) So now I can’t go down the stairs, and I honestly don’t think I’ve been this sore since the New York City Marathon. Crazy!

Anyways, I’m starting fresh today, and hope to keep this going! I ate pretty clean today. If you want an idea of my daily intake, here it is:

Breakfast: Protein shake mixed with my coffee, and a tablespoon of peanut butter (YUM). Today I also had a 2 egg omelette with spinach that my mom made for me. Perks of living at home.

Snack: I discovered this DELICIOUS canned tuna…way better than the plain kind. It’s chunk light tuna in olive oil with dried tomatoes. Seriously delicious. I had this with 1 cup of broccoli. Very filling.

Lunch: Chicken with mixed greens and cherry tomatoes.

Pre-workout snack: This isn’t a daily thing, but since I had no bananas around I needed something before my workout, so I had a small bowl of honey nut cheerios. Favorite cereal in the world.

Dinner: Chicken with sweet potato

Snack: 70 calorie pack of Stonyfield Organic Yogurt (has stevia instead of sugar) and a protein shake

That adds up to about 1500 calories.

Now I just need to keep it up! I find that for some reason, when I’m more busy, it’s easier for me to schedule in my workouts. I think when I’m not busy or have days off I end up not working out because I wake up late, say I’ll do it later, and then when “later” comes, I’m too lazy or have plans to hang out with a friend or something.

Do you schedule time in your calendar for your workouts? Do you log your workouts and food?