05-27-2014

Unhappy

Lately, I have not been the best with eating. In fact, for weeks now I just haven’t cared as much. I mean, I haven’t been eating like total garbage. I eat a pretty healthy breakfast, lunch and dinner. It’s just what’s been had in between those meals that hasn’t been great. And it seems months of being lax has caught up to me. I’m just not happy with myself now.

I know I did this to myself. It’s my own fault considering I’m the one who decides what goes into my body. I’ve definitely eaten too many cookies, too much ice cream…too many sweets in general. Each week I try to eat better, but my sweet tooth has just gotten the best of me. I can’t control it. Has this happened to anyone else?

Anyway, this weekend I went out with friends and we took a bunch of pictures, and I just was not happy at all with how I looked. Once I saw the pictures, I felt self conscious about how I looked, and the next day I thought, “I really need to make a change.” Those pictures just made me feel…gross, for a lack of a better word.

I know that if someone, such as a client, was telling me this, I would tell them not to be so hard on themselves. I mean, how many times have we seen this quote?

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But at the same time, I just know I need to make a change. This is probably the heaviest I have been…and it’s definitely not muscle. My workouts have been great. I mean, I exercise pretty much every day. But you know that saying about how you can’t out exercise a bad diet? Yeah, it’s true.

This weekend I ordered a nutrition plan to get back on track. I will let you guys know which one it is and my thoughts once I get it. I want to do a full review of it myself before I post about it.

How can I be so motivated workout-wise, but just not at all nutrition-wise? Why is eating clean so hard? Especially after you’ve fallen off the wagon. I’d like to lose 10 lbs, since that is about what I have gained. But ideally, I just want to feel comfortable with myself again! I just wanted to get this off my chest and see what your thoughts are. Any tips would certainly be appreciated.

Have you gone through something similar before?

How do you bounce back after falling off, whether it’s with exercise or nutrition?

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10-17-2012

Health/Fitness Links to Get You Through the Day

Hi friends!

Sorry for the late post…again, it’s been a crazy busy week! But it’s lunch time, so if you’re perusing the internet, check out these links!

  • 31 Health Foods You Should Be Eating Now – TIME did a great job with this. Try to add these foods to your grocery list! My favs are tuna, bananas, and spinach (which I include in my salad every day).
  • StandApp – What a cool app if you’re at a desk job. It reminds you to stand, and gives you exercises to do for your vision if you’re at a computer a lot.
  • What to Expect at Your First Crossfit Class – Thinking of trying Crossfit? This blog by ACE Fitness outlines what to expect, exercises you may do, what to wear, who it’s for, and what to watch out for. Any Crossfitters on here? What tips would you give to new Crossfitters?
  • 5 Brown Bag Lunches You Can Make in 5 Minutes – I make my lunch every single day. These are good lunch ideas for those of you who want to start bringing your own lunch. Think of how much money you will save! It will benefit you in the long run…it’s so much healthier than buying lunch every day!

Which link did you find the most interesting? Poll question: Who brings their lunch to work daily?

 

10-08-2012

Fast, Easy and HEALTHY Dinner Idea

I currently live at home with my parents and younger brother. They are away on vacation for 2 weeks, so it’s just me and my brother, aka I will be making the easiest meals ever (or attempting to). You don’t realize how awesome it is living at home until your parents leave ;)

Last night we were starving and needed something quick because we both had to go out. I open the fridge and all I had was chicken, spinach and mozzarella. No time to make pasta or rice. SO, I grilled some chicken, threw together a spinach and chickpea salad, added sauce to the chicken, melted some mozzarella on top, and VOILA!

Ok so the mozzarella was actually string cheese mozzarella that I then pulled apart, but still…delicious…and it literally took maybe 15-20 minutes.

You have your protein, veggies, some fiber with the chickpeas, and cheese for a bit of flavor. I like adding sauce to things as well for more flavor and to make it more filling (just make sure you choose one with minimal ingredients and always check to see how much sodium it has…the lower the better!).

Here’s what you need:

  • chicken breasts
  • spinach (or any leafy greens to make a salad, such as kale, mixed greens, romaine, etc.)
  • chickpeas/garbanzo beans (my favorite bean)
  • optional: pasta/marinara sauce (again, just check the nutritional facts)
  • optional: mozzarella cheese to melt on top of the chicken

How I made it:

  1. Cook the chicken in a casserole, rather than something shallow
  2. Once it’s fully cooked, add in your pasta sauce. Optional: adding more veggies such as onions, peppers, etc.
  3. Let the chicken and sauce bubble for a few minutes. During this time you can prepare your salad. Throw the spinach and beans in a bowl…done!
  4. Serve chicken with sauce over salad and throw some cheese on top

Enjoy!

09-20-2012

Sweet tooth? No worries.

Do you have a crazy sweet tooth? Don’t worry, so do I.

Can I have these…like now?

Part of eating healthy is giving up those sweet treats you love so much. Now, you don’t have to completely give them up, or give them up forever, but we’ll get to that.

Snacks to Satisfy Your Sweet Tooth

I have several go-to snacks for when I get a craving for those Oreos or ice cream. My best recommendation would be to get some healthy yogurt. On nights I’m craving ice cream, I’ll whip out some vanilla yogurt and that will do the trick. My favorite recently has been Stonyfield Organic French Vanilla and it’s only 70 calories! There are so many flavors to chose from, so you will be able to find one you like. Just make sure you look at the ingredients and make sure it has very few (signs a product doesn’t have many added preservatives or chemicals). Also make sure you look at how many grams of sugar it has. I prefer yogurts without fruit because the fruit adds in a ton of sugar and preservatives. I say buy plain yogurt and add in your own fruit! That’s way more natural.

Other options for a sweet tooth are fruit. Find your favorite fruit and when you get a craving, eat that! I LOVE cutting up a banana and then drizzling a tiny bit of honey on it. Delicious! I also love cantaloupe and watermelon. Those two fruits have high water content, meaning they are more filling, and also have less sugar and carbs to worry about!

Okay, so maybe your just not going to be satisfied with yogurt or some fruit. FINE, here are two other options that are still on the healthier side, but you should indulge in moderation ;)

I love Honey Nut Cheerios. When I really want cookies, I usually eat a small bowl of that instead. If you’re going to eat cereal, at least make it a healthy kind, not Lucky Charms or Cinnamon Toast Crunch. Go for cereals like Honey Nut Cheerios, Cheerios, Kashi, Honey Bunches of Oats, etc.

Lastly, I like buying chocolate bars. BUT, not your ordinary chocolate bars. I buy 90% cacao bars, aka 90% dark chocolate. This definitely is an acquired taste, but once you get used to it, it is awesome. This satisfies my sweet tooth in a second. It’s a little bitter, so you can’t really overindulge like you can with milk chocolate. Plus, we all know dark chocolate may help keep your heart healthy. What’s not to like?

(By the way, if you’re not going to click the above link to read about the benefits of dark chocolate, the main take away you should know is: “Eating a small, 1.6-ounce bar of dark chocolate every day is good for you.” So yeah…dark chocolate > cookies)

It’s Okay to Indulge

You can have those sweet treats…every once in a while. If you really are trying to live a healthier lifestyle, then try to make these swaps, but it’s okay to indulge anywhere from 1-3 times a week. At the same time, if you’re wondering why you’re not losing weight or getting leaner, take a look at your diet. Could you be eating cleaner? I try to eat clean 80% of the time, and let myself have a “cheat” or two on the weekends. I know weekends are hard to stay good, so I really try to make weekdays count.

If you really want to change your lifestyle, I highly suggest using a food log. Track every single thing you put in your mouth…you may be surprised by the results. My suggestion is aim for a 80%/20% ratio (80% clean, 20% “cheats), and if you’re really trying to get leaner, make it 90%/10%.

Speaking of food logs, stay tuned for my next post about my favorite calorie tracking app!

09-17-2012

Grocery List Essentials

If you have no clue where to start when you go to the grocery store, then at least make sure you get these 6 things.

I made sure to think of foods that can be used for breakfast, lunch and dinner.

1. Eggs are obviously great for breakfast, and you can eat them hard boiled or make an omelet (in which you can then add in broccoli and mixed greens). Eggs are also great as a snack. You can make a bunch hard-boiled, and then grab-n-go.

2. Canned tuna is a MUST-HAVE. You may think it’s gross and plain, but I rarely have it alone. Lately, I’ve been mixing tuna with freshly steamed broccoli as a snack. I also like to make salads using canned tuna.

3. Bananas are the perfect pre-workout snack. You can dip them in peanut butter, or just eat ‘em plain on your way to the gym. Very portable and full of nutrition. I love bananas as a quick source of carbs before or after a workout.

4. Chicken. Also a must-have. Cook it in bulk on a Sunday and you’re set for lunches all week. I like to make mixed-green salads with grilled chicken. For dressings I use olive oil and balsamic vinegar. I like to add almonds too, for a little extra crunch.

5. Mixed Greens can be used for anything. Breakfast, snacks, lunch, dinner. You can make delicious salads with mixed greens as the base, and then add in any veggies you want. I have mixed greens at least once a day with a lunch. I like the bagged kind because it’s easy. I don’t have to worry about waking up and having to wash, cut and dry lettuce leaves. Although it is a little more expensive than if you bought lettuce heads. I think it’s worth it, but I’m also lazy in the mornings!

6. Broccoli. This vegetable is PACKED with nutrients. Healthy carbs, calcium, and so much more. It is also very filling. When I have broccoli with my tuna as a snack, I’m full for at least the next 3 hours. In the mornings, I put some broccoli heads in a bowl with a bit of water, then microwave for 2 minutes. I drain the water out, and voila, it’s ready to be packed in my lunch bag.

You can find my full grocery shopping list here. Eating clean doesn’t have to break the bank.

What are your grocery list must-haves?