Thursday, September 27, 2012

Clean Crock Pot Shredded Beef

So, good news on the knee-- it's feeling better today. I was an icing machine yesterday and I think that helped a lot. I'm still going to take it easy and mostly train upper body for the next couple of days because the absolute last thing I want is an injury. Thank you all so much for your comments and advice yesterday I really appreciate it!

Since I'm on a mission to gain some more muscle, in addition to adding more carbs into my diet I'm also incorporating red meat more than usual. Typically, I only eat red meat once or twice a month, but I think I'll likely start planning meals around it about once a week. Bison is my absolute favorite and we found some on sale last week so we stocked up the freezer and I'm super excited about it! My recipe for this week is similar to salsa chicken, but beef instead!

- 32 oz lean sirloin steak
- 1 onion cut into thin slices
- 1 small can peppers in adobo sauce (You just need 2 peppers chopped and 1-2 T of the sauce depending on how spicy you like your food)
- 1/2 cup low sodium chicken or beef broth
- 2 tsp garlic powder
- 2 tsp onion powder
- 1 tsp paprika

1. Place everything in crock pot and cook for 5 hours on low.
2. With two forks, shred beef. That's it!

We had mock Chipotle salad bowls with black beans, avocado, tomato, red onion, and Greek yogurt. B had it in a burrito for lunch today and that was super yummy too!

Wednesday, September 26, 2012

My Knee!! And What I Ate Wednesday

I have a problem!! I think I did something to my knee-- when I was working out yesterday I had a tearing feeling every time I lunged and now if I'm sitting and extend my leg out it pops. This can not be good. I don't remember doing anything specific to it so I'm not sure what could be wrong, but I decided to make today a rest day and I'm crossing my fingers it feels better tomorrow. It only hurt during yoga when I put my weight on it, but stretching it was fine. If you have any ideas about what's wrong or what I should do let me know!!

Yesterday's eats were extra tasty- I started off my day with a protein shake in a bowl-- it was extra thick from adding banana so I decided it was best eaten with a spoon. In the mix was protein powder, 1/2 banana, a few blueberries, cinnamon, Truvia, a couple spinach ice cubes, and almond milk.

Morning snack was cottage cheese with a brown rice cake and natural peanut butter. So glad rice cakes are back in my life!

Lunch was just a turkey burger and yam with coconut oil and cinnamon. I love love love my yams this way!

My afternoon snack was balsamic dijon chicken with a side of steamed broccoli (with lots of garlic).

I made a new recipe for dinner- spicy shredded beef bowl. Yes, it tasted as fantastic as it looks and the recipe will be here tomorrow!

I had the usual casein pudding after hot yoga!

Tuesday, September 25, 2012

Clean Eating Lemon Poppyseed Protein Bread

I missed my weekend recap post yesterday, mostly because I was determined to do absolutely nothing on Sunday and I almost succeeded. B and I were glued to the couch and Red Zone pretty much all day except during halftime to get In-N-Out :) I got a double meat protein style with no sauce and it was faaaantastic. I also peeled myself off the couch to come up with a new recipe! We've been switching off between banana protein bread and apple cinnamon muffins for a while now, and I decided it was time for something new. I haven't seen many other clean lemon poppy seed recipes floating around and it's something both B and I love, so here it is!

2 scoops vanilla protein powder
2 cups oat flour
10 packets Truvia (or about 1/8 cup)
2 T poppy seeds
1 1/2 cups greek yogurt
4 egg whites
1 T lemon zest
1/4 cup fresh squeezed lemon juice
1/4 cup no sugar added applesauce
1 tsp vanilla
1 tsp baking powder
pinch of salt

1. Preheat oven to 375 degrees.
2. Mix all ingredients well and transfer batter to a prepared loaf pan.
3. Bake for 25-30 minutes or until toothpick comes out clean.

I "iced" the top of my loaf with a protein powder glaze. Just a scoop of vanilla protein powder mixed with a tiny bit of almond milk until you get the consistency you want. I also threw in a packet of Truvia to make it a little sweeter. Enjoy!

Thursday, September 20, 2012

Fall Bucket List!

I decided to jump on the blogger bandwagon and post my Fall bucket list-- setting goals and putting them out there for the world to see makes it much more likely they will actually happen! I think all these goals are attainable over the next couple months, and hopefully I get to share some of them with you!

I want to know some of the things you'd like to accomplish in the Fall... I might have forgotten a thing or two! 

Wednesday, September 19, 2012

What I Ate Wednesday & NO Cardio!

Yep, you read that title right- no more cardio! Summer is wrapping up in these next few weeks which means the bathing suits are being tucked away....this also means it's time to grow!! Over the winter months I'm going to focus heavily on building more muscle, which means it's time to cut back on the cardio. I'm going to keep doing James Wilsons workouts, but I'm not going to do any additional cardio. Now, keep in mind these workouts are intense and circuit based, so my heart rate will be up the entire time and I'll still be burning a good amount of calories. Realistically, for someone my size, a cardio session is only going to burn about 100 calories- so cutting it out is just going to allow those 100 calories to go toward muscle building, and also give my body a bit of a break. Additionally, I'll probably bump my carbs up a bit too because I find it's easier to build muscle this way.

When I finish up with the program (in mid to late November) I will switch from the circuit style training to just lifting heavy, super setting, and drop setting. I'll cut out the active rests and drop my reps down to the 6-8 range. When I start doing this I'll be sure to let you know and I'll start posting my own workouts again!

Yesterday was a rest day for me so I had a little extra time before work. I made some coconut flour protein pancakes (protein powder free!) with blueberry greek yogurt spread on top. I want to make these once more before I post the recipe, so you'll have to stay tuned! 

Snack was the typical cottage cheese, oats, cinnamon, and Truvia. I also added a splash of almond milk to make it a little more cereal-y. 

Chicken Chili over lettuce with a dollop of greek yogurt for lunch. I wish I would have added a little brown rice or avocado to this because I was hungry about an hour later!

Snack 2 was a turkey burger (that I forgot about on the grill... obviously..) and celery and carrots with pine nut hummus. 

Clean pizza for dinner- extra Turkey Pepperonis are my guilty pleasure :) They're technically not clean, but I love them! 

And, I had my usual casein pudding with peanut butter before bed.

Happy Wednesday! 

Do your fitness goals change throughout the year? 

Tuesday, September 18, 2012

Clean Eating Crock Pot Chicken Chili

Arizona is finally starting to cool down- by cool down I mean this weeks forecast actually dips below the 100 degree mark. I am by no means complaining because I can't wait until it's UGG weather, but the second the temps start to drop, my allergies start going absolutely crazy. I'm doing my very best not to rip my eyeballs out as I type this, but it's not looking good. 

The cooler weather, Halloween costume shops opening, and football always puts me in the mood for some warm crock pot meals, so that's exactly what I made over the weekend. We haven't had chili in a looong time- summer and chili just don't seem to go together well, but I had a craving over the weekend so I ran with it. I usually make chili with ground turkey, but since I didn't really plan on making this when I went grocery shopping I had to switch a few things up. And so, a new recipe was born :)

1 package boneless chicken breasts (3 large)
1/2 onion, chopped
1 can reduced sodium black beans
1 can reduced sodium kidney beans
1 small can low sodium tomato sauce
1 large can low sodium diced tomatoes
1 large can diced green chili's
1 jalapeno, chopped
1/2 packet chili seasoning
2 tsp cayenne pepper (optional)

1. Drain all beans and diced tomatoes
2. Place everything in crock post and mix well.
3. Cook on low for 6 hours. 
4. With two forks shred chicken breasts and mix well.

I ate mine over a huge green salad and added tomatoes, hot sauce, and a dollop of greek yogurt! 

Friday, September 14, 2012

Clean Eating Cauliflower Chicken Pizza

I know I've been talking about yoga a lot this week, and I promise this is the last time- but I had a little epiphany last night. The reason I think I like it so much is because I'm not that good at it! It isn't second nature to me, so every time I go in I have to really concentrate on what I'm doing and give 100% effort. It is SO nice to have a new goal to work toward. It makes me super frustrated when B can do Eagle pose and wrap his foot around his calf, and I can't do it! A little friendly competition never hurt anyone :) Okay no more yoga talk (for now) time to move on to a great dinner recipe! 

Ingredients (crust)
3/4 head of cauliflower, riced
1/3 cup unsweetened almond milk
2 egg whites
2 tsp italian spices
1 tsp garlic powder

2 thin sliced chicken breasts, cooked and chopped into small strips
Turkey pepperoni
1/4 onion
Marinara sauce (I love Monte Bene)
Baby Bella mushrooms, sliced
2 Roma Tomatoes, sliced
Cottage cheese OR low-fat Mozzarella cheese, shredded

1. Preheat oven to 450 degrees and line a baking sheet with parchment paper.
2. Rice cauliflower in food processor and squeeze out as much moisture as possible.
3. Place rest of ingredients for crust in a bowl and mix with your hands.
4. Place crust on cookie sheet, and using a spatula flatten until you have one thin layer.
5. Bake crust for 20 minutes or until the outsides begin to brown.
6. Add desired toppings and cook 12-15 additional minutes.

Keep in mind, this isn't bread so it's not going to rise, and it's not going to be as sturdy as bread (mine fell apart a little). For the cheese on our pizza, I did half mozzarella and half cottage cheese. I didn't try the cheesy side (obviously) but B said both sides tasted great, so it's really up to you! 

Have you ever started something new and weren't great at it, but loved it for the challenge? 

Wednesday, September 12, 2012

It's a Sweaty What I Ate Wednesday!

Today is one of my rest days from the gym- Yes, you read that right, one of my rest days. I'm on week 14 of the Body Earned program and we're only lifting 4 days a week, so I have 3 rest days to play around with! I decided to go to yoga before work this morning because I love the hotyasa class and I figured although I love ending my day with yoga, starting with it sounded like a good idea, and it was! Nothing like getting a serious sweat going before the sun comes up!

I'm still amazed by how much I actually sweat, I'm definitely not used to it! I've also been feeling a little less lean than I would like to, I think it's all the vacationing catching up to me. My plan is to keep working hard, listening to my body, and keeping it clean and alcohol free until I feel like myself again.

I started off my eats yesterday with a 2 egg white, one egg omelette and 2 slices of Ezekiel Toast with coconut oil, cinnamon and Truvia. I read on Michelle LeSeuer's Facebook page that it's best to eat yolks when they're still a little runny, so I crack my whole egg and then my egg whites and cook like an omelette. 

Snack was the usual cottage cheese with cinnamon and Truvia, and a slice of zucchini bread. I love putting the cottage cheese on top!

Leftovers for lunch! Two steak roll ups over brown rice. This was awesome.

I was lazy on Sunday and didn't make my typical turkey burgers (I think I'll do that tonight) so tuna has been my go-to. This is mixed with a little greek yogurt and mustard and I ate it with raw veggies.

You're going to laugh when you see my dinner.... yes, sushi! Actually, just a few pieces of sashimi (I only ate the salmon, the yellowtail tasted fishier than normal) and a side salad with amazing ginger dressing. I don't know what's in the dressing or how they make it, I just know it's darn good. 

I wrapped up the night with some casein pudding with 1T all natural peanut butter and cinnamon.

Happy Wednesday! 

Tuesday, September 11, 2012

Clean Eating Steak and Asparagus Roll Ups

I don't eat steak much, so when I do I make sure it counts! I was inspired by an appetizer at (another) one of my favorite sushi restaurants, so this is my clean re-creation. If you cook for someone that doesn't like their veggies, this is perfect because the asparagus takes on the flavor of the steak and they really complement each other well.

Thin cut of steak- flank or breakfast usually works best
1 bunch asparagus, washed and cut (I cut off about the bottom half)
3 T Sriracha 
4 T Low Sodium Tamari
1 tsp ground ginger
pepper and garlic powder to taste

1. Place Sriracha, Tamari, and ginger in a bowl and mix well.
2. Take a 2 inch slice of steak and place 3-4 asparagus spears at one end and roll up in steak. 
3. Using a cooking brush, brush on sauce mixture until meat is saturated. 
4. Place on a prepared baking sheet and repeat with rest of steak. 
5. Sprinkle with pepper and garlic salt, to taste
5. Bake at 350 for 7-10  minutes depending on how you like your steak cooked.

I served this on top of leftover brown rice from Rumbi :) 

Monday, September 10, 2012

Yoga and Sushi.

Monday we meet again! The weekend was one of those that we went in to without any plans and it ended up being jam packed, but in a good way. We started out Friday night with sushi at our favorite sushi restaurant. I had already devoured my cucumber wrapped roll but these are a couple of B's brown rice rolls, I may or may not have snuck one!

We wrapped up the night with a blue box and were in bed by 10:30. Okay fine, it was 10. Party animals, I know! After hitting the gym with B Saturday morning I headed to what I thought was going to be a regular yoga class. I noticed there was a new studio opening up less than a mile from my house and they were giving free classes all weekend, so I had to give it a try. Little did I know.... it was HOT yoga. My friend had to talk me in to staying because I was literally ready to turn around and leave, but I decided to suck it up and just do it and now I'm seriously obsessed. I felt amazing when the class was over and absolutely love the studio. I'm not a big sweater [unless I'm doing a James Wilson circuit] so it actually feels good to sweat, and sweat a lot

Saturday night we headed out to dinner again and guess what we had!? 

Surprise! I think we can officially be classified as sushi fiends, and thankfully I'm finding more and more places that do cucumber wrapped. After telling B how much I loved yoga on Saturday I (somehow) convinced him to go with me on Sunday. I'm not sure he loves it quite as much as I do, but he said he would go with me tonight... we'll see if that actually happens! We spent the rest of our Sunday watching football with family, and Charley of course. 

What a diva! Hope your weekend was great! Did you try anything new? 

Friday, September 7, 2012

Me Lately & My Inspiration

B and I have really been on top of this whole gym thing since we've been back from vacation, and I'm loving it! We took a few days off when we were in San Diego last month, were home for a couple weeks, and then went to Seattle last weekend when we actually took 4 days completely off. No weights, no cardio, no yoga, no nothing. It was perfect timing and the worst timing all at once- perfect timing because we had just finished up round 1 of Body Earned, and after 12 weeks of intense training our bodies were due for a little time off. Bad timing because we were on vacation which meant eats were a little off and drinks were a little more than usual. When we got home Monday afternoon we both just felt blah and like we were ready to kick things back up into gear. On top of that it's B's brothers birthday next weekend and he's doing a daytime pool thing (yes, it's still 100+ degree's in AZ...) so although I thought bathing suit season was just about over, I was wrong.

Anyway, I've seen a little extra pep in my step this week, nutrition has been spot on, and I already feel 10 times better than I did on Monday. It's so awesome how quickly your body responds to proper nutrition! While we're on the topic of nutrition, one of my favorite things about Fall and Winter (even though those are both still a ways off for us desert people) is PUMPKIN! Ohh how I love me some pumpkin. Despite the temperatures, I couldn't resist any longer so I picked some up at the grocery store and today I officially brought back the pumpkin protein shake! Amazing! I've seen lots of pumpkin recipes pinned on Pinterest and I can't wait to use some as inspiration for some new clean eating pumpkin recipes!

Speaking of inspiration, I wanted to share a blog that truly inspires me every time I read it. Working for Hearts has taught me so much in the last couple of months and has introduced me to some exceptionally inspirational and motivational people and I honestly could not be more grateful. Ashley who blogs over at The Shine Project is one of these people. Every time I read her blog it's a post like this or this and I walk away feeling like I'm on top of the world. Like I can do absolutely anything I want. I am very fortunate to have the opportunity to work with Ashley in the near future (more on that later) and I can't wait to see the impact we have, because I know she is capable of some pretty amazing things. Make sure you take a minute to explore her blog, it will be well worth your time.

Have an amazing weekend :)

Thursday, September 6, 2012

Clean Eating Zucchini Bread

I always try my best to never waste food. First because it's damn expensive, but also because I know there are so many people in this world that are much less fortunate. I usually do a pretty good job of planning out all my meals before I go grocery shopping and this keeps me (for the most part) from buying too many extras or too much of any one thing. Every once and while something will slip through the cracks, for example this week when I ended up with 7 zucchinis... what!? Don't know what I was thinking! I made some grilled zucchini and I've been slicing them up to snack on during the day, but I knew there was no way I was going to make it through all of them (especially when the fiance is not a fan).

This recipe only ended getting rid of one zucchini, but at least that helps a little!

1 large zucchini, grated
1 1/2 cups oat flour
2/3 cup applesauce
3 egg whites
8 packets Truvia
2 tsp vanilla
1 tsp cinnamon
1 tsp poppy seeds
1/4 tsp nutmeg
pinch of salt
1/4 cup chopped walnuts (optional)

1. Preheat oven to 350 degrees.
[UPDATE] You may want to squeeze some water out of your grated zucchini before combining ingredients. I didn't do this, but I've had people tell me their bread came out too moist.
2. Combine all ingredients except nuts in mixer and mix well.
3. Pour batter into a prepared loaf pan and sprinkle nuts on top, if desired.
4. Bake for 30-35 minutes or until toothpick comes out clean.

I had a slice this morning topped with a little greek yogurt and cinnamon and it was perfect and sooo moist! Great switch up from my typical oatmeal or Ezekiel bread. B loved it too! 

Wednesday, September 5, 2012

Seattle and Body Earned, round 2!

Am I the only one that feels like I need a vacation after I get back from vacation? My body just doesn't deal with travel, fewer hours of sleep, and a few too many cocktails the way it used to! BUT with that said we had such an amazing time in Seattle. We got to do fun tourist stuff like see the Space Needle, walk around downtown Bellevue, and ride the ferris wheel in downtown Seattle. We also spent a whole day at Bumbershoot which was a ton of fun too! The weather was beyond beautiful- which was probably a majority of the reason I loved it so much, I didn't have to deal with any rain or frizzy hair! :)

At Bumbershoot!

Strolling down Pike Place Market 

Top of the Ferris Wheel

The actual Pirates of the Caribbean ships 

First Starbucks! The line was waaaay too long to get a tea!

Amazing dinner at Salty's at Alki

Beautiful blue skies

In Bellevue :)

I think this was officially our last vacation of the summer, so I'm really ready to buckle down and focus on getting myself back to pre-vactions shape. I would do before and afters for the first round of Body Earned, but I've been out of town so much lately and not being 100% compliant has definitely taken its toll. I think once I get back into the swing of things the bloat will subside and I'll be back to feeling normal again (hopefully!) So with that, I'm starting weeks 13-24 of James Wilsons program today and hopefully at the end of this round I'll be more willing to share some progress pics!

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