Monday, April 30, 2012

Truvia Giveaway Winners!

Thank you to everyone that entered the giveaway! The winners are:

1. K.E. 
2. Angie N. 
3. Denise Thaller 

If you are a winner please email me at brittany@littlebshealthyhabits.com with your mailing address. 

See you guys tomorrow for another Tip for Tuesday! 

Thursday, April 26, 2012

Truvia® Giveaway and Clean Eating Chelsey Guest Post!


Giveaway time!! Truvia® natural sweetener is a zero-calorie sweetener made with the best tasting part of the stevia plant. [www.truvia.com] I use Truvia all the time and you'll notice it in many of my recipes like this onethis one and this one. I also use it to sweeten my oats, ezekiel cinnamon toast, in my cottage cheese, the list goes on and on!

The nice folks at Truvia have sent me THREE different giveaways! I have 2 of the Truvia tubs and one box of the packets.


To enter: Make sure you "Like" Truvia on Facebook and leave a comment below (with your name) letting me know your favorite way to use it! So very sorry, but this giveaway is only open to US residents. I will be randomly choosing 3 winners on Monday morning so make sure you enter before then! 

Also, I have a guest post up today at one of my very favorite clean eating blogs Clean Eating Chelsey! It's a recipe that I have been wanting to post because it is such a great treat, so make sure you check it out!

Wednesday, April 25, 2012

WIAW Low Carb Day

I have another low carb What I ate Wednesday for you! I've changed my schedule again a little and I'm eating 6 meals a day instead of my typical 7, which seems to be helping on the carb cycle because it allows for bigger portions.







M1: 3oz yam (hash brown style) and 5 egg whites. I just scrambled this all together with onion and jalapeno. 
M2: Exactly the same as meal 1. Good thing I love it!
M3: 5oz grilled chicken with broccoli and cauliflower.
M4: Turkey Zucchini burger with cauliflower and broccoli. 
M5: 5oz turkey with lettuce, tomato, 1oz avocado and tapatio. 
M6: Natalie Hodson frozen egg whites. I FINALLY made this and it is so awesome! I just blended 5 pasteurized egg whites with 1 tsp unsweetened cocoa powder, cinnamon, and 1.5 tbsp almond butter. You can then put the mixture into muffin tins and then freeze, but  I just put it in a small bowl and froze for an hour then mixed and let it freeze for another hour. Love it.

I will also add, week 2 of carb cycling has been much, much easier than the first week. I feel like my body has adapted quite a bit and my energy levels are pretty much back to normal and workouts have been great. If you are struggling, try to stick with it because it does get better! 

Tuesday, April 24, 2012

Tip for Tuesday: Storage and Bulk Cooking

Why can't I have every Monday off work? It really feels great starting the week off on Tuesday. Just sayin'.

Anyway, I made the most of my day off and got the chores done that we didn't get to over the weekend. I also spent about 3 hours in the kitchen preparing food for the week. Now, most of you probably know that I don't really like bulk cooking... what I do instead is make one or two items to grab and go, and then I'll make extra dinner every night for the next day. I decided to bulk cook yesterday not only because I had the time to do it, but with my carb cycling it's hard to make "fun" meals. I'm eating basically the same thing for the next 12 days so it just made the most sense to get it all done at once and save time during the week. 


I made lots of grilled chicken, veggies, turkey zucchini burgers, turkey muffins (no oats), yam chips, green tea, grated yams for yam hash browns, and lasagna and roasted chick peas for B. 

Bulk cooking has it's pro's and con's-- pro's would be that everything is ready to go, so you really have no excuses for eating poorly. Con's are that it takes up a good portion of the day and it's a little easier to get tired of the food when you eat the same thing over and over. It's definitely a personal preference, but you may want to consider giving it a try! 

Here's another quick tip for Tuesday about storing your bulk items. I apologize in advance for the "um's". I will fix it, promise! 


Also, I've had a lot of people ask about my bracelet-- it's Lenny and Eva and it says "strength". You can look at my instagram photo's on my Facebook page for a close up! 

Friday, April 20, 2012

High Carb Day & Weekend Plan

Going to give it to you straight. High carb day stinks!! My very large bowl of overnight oats was definitely the best part of my day food wise, but other than that high carb day can beat it! There is hardly any protein or fats on high carbs days which is just so weird to me because I'm used to eating a ton of protein and that is what keeps me full. Needless to say I was hungrier than usual yesterday and I'm so glad these only come once every 3 days. Here's what my food looked like:

Plus cottage cheese and almond butter (not pictured) 

I should also note, I typically eat 7 "meals" a day because of the time that I wake up and when I do my workout. I found that was going to be nearly impossible on high carb day so I re-arranged my schedule a bit and ended up with 6 meals. 

M1: 3/4 cup oats, 3 egg whites, 1 tbsp pumpkin, 1 packet truvia, cinnamon
M2: 1/2 scoop protein powder, 3/4 cup oats, spinach, cinnamon, 1/4 cup almond milk, ice. DON'T DO THIS. I wish I would have eaten a whole food meal post workout because the shake was not sustainable. I have officially (as of today) cut all protein powders out of my diet and it will remain this way through the rest of the 2 week carb cycle. Eat your food, don't drink it, trust me. 
M3: 3oz (yes, 3) chicken and 4 oz yams 
M4: 3oz chicken, 4oz yams, 5 asparagus spears
M5: 3oz chicken, spinach, 1/2 tomato
M6: 1/3 cup cottage cheese, 1/2 tbsp almond butter, cinnamon 


I was still over on protein, can you believe that!? 

I've also figured out my plan for the weekend, Saturday and Sunday are both low carb days, and I'll be eating 6 meals since I'll be sleeping in a bit. I'm working at a fundraiser all weekend and will be on my feet from 10am to 11pm so I figure it's best to save my energy for that. I miiiight go and do cardio in the morning, but I haven't decided...I'll make up the extra workout at some point in the next 2 weeks. My meals will be exactly the same for both days, here's what it will look like:

M1: 1/2 cup oats, 5 egg whites, 1/2 cup almond milk, 1/4 cup blueberries 
M2: 5oz chicken, 1 cup broccoli
M3: 5 oz chicken, 1 cup cauliflower, 1/2 tomato
M4: 2 Turkey Meatloaf muffins (no oats, sub zucchini) 
M5: 5 hard boiled egg whites, about 15 almonds
M6: 1/2 cup cottage cheese, 1 tbsp almond butter

This seems like a MUCH better breakdown to me, and each meal has a good amount of food. Yay low carb!!

I'll be packing all my meals with me in my 6 pack bag so I wanted to keep it pretty simple. I already have everything prepared so I just have to throw it in my bag and head out. I'll probably be pretty unplugged this weekend but I do have Monday off work, so I will catch up then! Have a great one!! 

Wednesday, April 18, 2012

WIAW-- Carb Cycle, Low Carb Day

Helloooo Wednesday! Half way through the week and despite the fact I'm on my 3rd low carb day, I feel great! Lots of questions this week about carb cycling, so let me give you the gist of it. Basically, I'm doing 3 low carb days followed by one high carb day. I'll post my low carb day but please remember I'm a tiny person and my goal weight is 105lbs, so if you are taller than 5'1 you will likely be eating more food than me. To figure out exactly what your macros and calories for carb cycling should be, you can click here. If you scroll about halfway down the page you will see two calculators, one for low carb and one for high carb. A couple other things you should be aware of when carb cycling:

- The results are temporary. I really only recommend doing this if you have a special event, photo shoot, vacation etc. coming up. Once you start introducing carbs back into your diet the super lean look will go away. That's not to say you're going to get fat or gain fat when you're done, but you have to be prepared for the water weight and slight increase on the scale afterwards. 
- I really only recommend doing this if you have built up a solid foundation of muscle. When I did a program similar to this last summer, I got my body fat down really low, but I didn't feel muscular and toned because I hadn't built up enough muscle. 
- Keep in mind you will probably lose a bit of muscle in the process which ultimately lowers your metabolism... this is why a 3 week MAX is recommended for carb cycling. 





With that said, here is a low carb day:


Plus: 


Here are my macros: (PLEASE remember this is only if your weight is 105lbs)


M1: 5 egg whites, veggies, and one slice Ezekiel toast
PWO: 1 scoop protein (haven't given this up yet, hopefully next week) with 1/4c oats, spinach, 1/2c almond milk, ice, glutamine
M2: 4 egg white and broccoli muffins (I ate 2 1/2 before I remembered to take a picture)
M3: 4 oz grilled chicken with 10 asparagus spears
M4: Jamie Eason Monster Meatloaf, no oats and 1 cup broccoli
M5: 4oz salsa chicken with Romain lettuce and 1/4 tomato 
M6: 1/2 cup non fat cottage cheese with 1.5 T almond butter-- blended with cinnamon and then into the freezer for an hour. This is my new favorite! 

I've been drinking tons of water and green tea for a little extra energy :)

The first couple days were a little hard, and I was low on energy by the end of the day. I'm thankful that I work out in the morning because I get to have my starchy carbs pre and post workout, so that gives me great energy to have a killer workout. Today I feel much better than I did on Monday and I think my body is definitely starting to adjust! Tomorrow is a high carb day, so I will post that for you guys on Friday. 

Tuesday, April 17, 2012

New Series: Tip for Tuesday!

I'm going to start a new series called Tips for Tuesday where I share small tips or pointers that help me out on a daily basis! [I promise I will work on not saying "um" every two seconds.]

Thank you youtube for the most unflattering still image ever... 


Oh, and yes I just noticed I spill spinach juice when I hold up the muffin tin. I'm such a gem sometimes :)

Monday, April 16, 2012

Summer Spinach Salad & Clean Poppyseed Dressing

This was an awesome weekend for one reason, and one reason only. Well that's not completely true, but there is one reason that sticks out. I got to go Lulu shopping!! I don't know what they pump into the the oxygen in that store but it seriously makes you a happier person. I wasn't really planning on buying anything but B was in a shopping mood (these don't come too often, but when they do you want to be around, trust me) and insisted I try some stuff on. I ended up leaving with a new sports bra, workout tank, and undies... woo hoo!! Wait. I haven't even made it to the best part. While I was trying things on B started wondering around in the men's section and fell in love with their T-shirts. He has "I'm tall and lean so shirts are either too wide or too short for me" syndrome, and the Lulu shirts fit him so perfectly. He's already talking about going back for more shirts. This is awesome. 

I'll tell you what else is awesome. This salad dressing that I'm about to give you the recipe for. I can honestly say I don't think I'll ever buy any sort of salad dressing again, in fact, I may start bottling this and selling it myself! No, I won't do that, but I do think I'll make enough to put in a mason jar and keep on hand. 

I first had this salad on Easter at my parent's house and instantly fell in love with it. It tasted too good to be true so I had my mom send me the recipe, and sure enough it's clean as can be! I re-created the salad we had on Easter over the weekend, and I added sliced strawberries and lightly toasted almonds. 

Ingredients for dressing:
-  2 T fresh lemon juice (this was about 1/2 a lemon)
- 2 T white wine vinegar
- 1 tsp poppy seeds
- 1 tsp extra virgin olive oil
- 5 packets Truvia 

Directions:
1. Whisk all ingredients together and pour over salad. Serve immediately. 

This was enough dressing for a whole bag of spinach, just make sure you toss it well. You can experiment and add whatever you like to the salad- different fruits or nuts, low fat feta cheese, onions etc. Honestly though you guys have to promise me you'll try this. If I could give you a sample through the computer screen right now, I totally would. 

Friday, April 13, 2012

Supplement Vlog!

I always get nervous before doing videos, you know, because there are so many people around watching me do it....and by so many people I mean no one because I was home alone. It's always a little weird talking to yourself but I hope this helps those of you wondering what supplements to get. Happy Friday! 



Please remember I'm not an expert of any kind, this is just what works for me!

Wednesday, April 11, 2012

WIAW and Some Tweaks to My Plan

I contemplated whether or not I should even do a What I ate Wednesday post because, well, my food isn't too exciting lately. I've cut out a lot of carbs and cut down my calories too so I apologize for the lameness. Fun food and recipes will return after May 5th. 






I've had lots and lots of emails about my pre-shoot plan what I'm eating, when etc. etc. so here you go:

M1: 5 egg whites with spinach,  onions, and jalapenos and 1/3 cup oats made with 1/2 cup unsweetened almond milk, cinnamon, and 1 packet of Truvia. 
M2: (PWO)- Protein shake made with 1/3 cup oats, 1 scoop protein powder, 3 capsules of glutamine, 1/2 cup unsweetened almond milk, and cinnamon. 
M3: Egg white and veggies muffins (these are something I threw together and they are AWESOME! I'll definitely be keeping them around long after my shoot is over. ) Made with 4 egg whites a couple handfuls of mixed raw veggies, pepper, and garlic powder. Throw it all in a food processor then into muffin tins for 25 minutes at 350. 
M4: Buffalo chicken salad with celery and grape tomatoes.
M5: Grilled chicken and asparagus
M6: Grilled chicken and asparagus with 1/4 grilled avocado (not pictured)
M7: Casein Pudding (not pictured) I'll be giving this up and switching to egg whites starting next week. 

Side note: Every single one of my meals had a green veggie in it. Go me!

Nothing too exciting but do you know what is exciting? Waking up every morning and seeing changes in my body! Don't get me wrong, I LOVE being able to eat 2000+ calories a day and lift heavy, but when you are leaning out and start to see small changes every single day... it is so motivating. 

I started Phase 3 of Jamie Easons LiveFit trainer this week. Originally I didn't plan to do the whole phase, just maybe a week or two but I've changed my mind and I'm just going to suck it up and do the whole thing. This means carb cycling starts next week and in case you were wondering, no, I'm not excited about it! It will all be worth it in the end. [That was me talking to myself] 

Anyone else trying to lean out for something special? or maybe just for summertime? 

Tuesday, April 10, 2012

Easter, a few days late...

So I originally planned on posting this yesterday, but for some reason blogger didn't save my draft sooo this is the re-write. I have to start off by sharing this awesome picture my mom sent me of her fridge. 


So clean! Almond milk, Ezekiel bread, lots of fruits and veggies. I cannot express how thrilled I am that my family has truly made a lifestyle change. Since we are all officially clean eaters, we had a completely clean Easter dinner! The menu consisted of a veggie tray with hummus for appetizer then a spinach salad with homemade raspberry vinaigrette dressing which was to.die.for. I will have to get the exact recipe from my mom and post it. She made home made cinnamon roasted almonds for a topping on the salad and those were beyond amazing too. Then we had chicken kabobs with mini bell peppers, tomato and basil brown rice, a fruit salad with Ezekiel tortilla chips baked with cinnamon and Truvia, and roasted asparagus. 



My grandparents were there and they couldn't stop talking about how great dinner was, and they aren't even clean eaters! Makes my heart happy :) 

Then of course, since I do have a 10 year old sister and it's only fair she gets to be a kid...


I stared at those Reese's allll day. 
BUT my self control won out and I didn't cave! My future self will thank me for it! 


Charley had a wonderful Easter too! :)

Has anyone tried to introduce clean eating to the fam? How did it go? 

Thursday, April 5, 2012

Coconut Curry Shrimp from Gracious Pantry

I'm going to take a moment to feel sorry for myself. I got no sleep last night because Charley snores like a drunk sailor and my allergies are so bad today I can't even describe how miserable I am. There is junk dripping from the back of my throat into my stomach and it's making me so nauseous. Okay, I'm done... and unfortunately that didn't make me feel any better. If anyone has some natural/at home remedies for allergies please send them my way because Claritin is doing absolutely nothing for me, and I'm desperate!

On a much more positive note, B and I went to pick out a gift yesterday for a wedding we're going to this weekend, and I got an awesome spice rack out of it!


I know those of you that spend a lot of time in the kitchen appreciate something like this because it seriously makes life so much easier! It takes care of my horribly unorganized spice shelf in the pantry and stops me using paprika instead of chili powder. Yes, that happens all the time.

I got to use this gem while trying out another recipe from the Gracious Pantry last night. As usual, it was scrumptious. I pretty followed her recipe almost exactly, but I'll write it here for convenience!


Ingredients
2 lbs frozen shrimp, peeled with tail off
1 can light coconut milk
1 lb fresh green beans 
2 green onions, diced
2 tsp. garlic powder
2 tsp. onion powder
1 tsp. paprika
1 tsp pepper
 4 tsp. curry powder
Juice of 1/2 a lemon


Directions
1. I couldn't find peeled, tail off frozen shrimp, so step one for me was breaking the tails off. You may or may not be able to skip this step. 
2. Place all ingredients in a pot and cover. Bring to a boil then remove lid, stir, and cook until shrimp are cooked and veggies are soft. 
3. I served B's over brown rice and I just had the shrimp and veggies for dinner. I also removed the shrimp and veggies from the coconut milk to save on some fat, (healthy fat) but you can eat this as more of soup if you'd like. 

Wednesday, April 4, 2012

What I ate Wednesday #17!

So, I obviously knew this weekend was Easter, but I didn't really think about the fact that it is a holiday and holiday's usually mean a day off of work, right? Well you can imagine my disappointment when I pulled up the employee handbook only to realize Easter is not listed as a Holiday we get off. WHAT!? I was very much looking forward to my imaginary day off on Friday and my dreams were crushed. Speaking of Easter, do you all have fun plans? Is it going to be a cheat day or are you bringing some healthy options to your get together?

I've realized lately it's really great being the healthy eater because deep down, everyone (or most everyone) wants to be healthy, so I'm always the one being asked "what should we eat?" I got this question from both my mom and B's mom for Easter and I'm SO glad I did because now I wont' have any worries about staying on track! Sunday morning we'll be doing brunch at B's moms house and we are going to do an omelette bar, then later in the afternoon we'll head over to my parents and grill! How perfect! I'm thinking I'll take a clean treat with me too, I just haven't decided what that will be yet...


Now on to the fun stuff. 



Blueberry egg white oats before a lovely back day at the gym.




Post workout shake consisting of 1/2 a frozen banana, cinnamon, spinach, unsweetened almond milk, and glutamine. I realized yesterday my post workout shake is one of my favorite meals of the day and I really need to cherish it over the next couple of weeks because as my shoot gets closer I'll be eliminating all protein powders. It's going to be so hard, but worth it!



Speaking of eliminating protein powders, I'm already trying to cut back a little on home made protein bars so I added oats to my cottage cheese instead of eating bars. It makes your body work a little harder on digestion, in turn burning more calories. 

Chicken Pesto with a side salad for lunch. I have to tell you guys a story... When I made the pesto there was plenty left over for lunches the next day PLUS the chicken pesto pizza I plan on making later this week. Well, I got home yesterday to find oh, maybe tsp left in the container! B went a little (read a lot) crazy with it for lunch and instead of spreading it on, he dipped. Hey, at least he likes it, right?


5 hard boiled egg whites with a handful of almonds for snack.


Spaghetti squash with turkey sauce and a side of broccoli for my "serve up an extra cup"! 

Also, I've started tracking calories again (yuck) just until May 5th, and here's where I ended up yesterday:

Calories: 1553 
Carbs: 122g
Fats: 36g
Protein: 177g





Tuesday, April 3, 2012

Home Made Pesto

Pesto is one of those things that you can google and find a million different recipes for, and they are all probably good in their own way. I've been craving a red pepper and pesto chicken sandwich (quite a specific craving eh?) but I didn't want to go somewhere like Paradise Bakery and get it, because, well I just prefer meals that are made by me. That's really the only way I know how my food is prepared, and what is really in it. B loves pesto so I knew this meal would be a home run with him, and I was right :)

Ingredients
One package fresh basil (mine was .66 oz)
1/3 cup extra virgin olive oil
1/2 cup pine nuts
1 1/2 tbsp minced garlic
Pinch of salt and pepper
(Note: this recipe is high in fat, but you obviously will only be using a very small amount at a time, so you will be just fine.)

Directions
1. Place all ingredients in food processor and pulse until you have a pesto texture. 
2. That's it! 

From this point you can do anything you'd like with your pesto, last night I chose to make a bun-less sandwich with roasted red bell pepper, a slice of mozzarella almond cheese and red onion. There is lots of pesto left over so I'm going to attempt a chicken pesto cauliflower pizza later this week... should be interesting! 

Monday, April 2, 2012

The Big Day and Family Time

So is it just me or do Saturday and Sunday seem like they are shorter than all the other days? Back to the grind again, and this week marks 5 weeks until my exciting day, which I suppose I can tell you about now... it's a photo shoot! Eeek!! I will be shooting with James Patrick who has some great magazine spreads and has shot with one of my favorites Kim Dolan Leto. I could not be more excited about doing the shoot, but I am so nervous! Nervous that I won't look the way I want to, nervous that I won't choose the right clothes to wear, nervous that my hair/makeup won't look how I want it to, nervous that my stomach is going to bloat up and look like I'm preggo... can you tell I've thought about this just a little? Anyway, I'm going to keep working hard and settle my nerves by just telling myself "everything is going to be okay". I hope. 

Yesterday we spent the day out at my parents house and they got to hang out with Charley for the first time. My mom told me she wanted me to make dinner and so we decided on salsa chicken... shocker! It's easy and versitle and everyone likes it so why not! 




I thought I would share another addition to the family, apparently we are all on an adopting kick. 


They adopted a desert tortoise! Crazy! It's huge and will probably get bigger. He didn't care much for Charley, but Charley was very interested in him. 


And after a long day of eating an animals, Charley drove us home, naturally.

If anyone has any pointers or tips about photo shoots, send them my way! 

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