Archive | February, 2013

Big Breakfasts for Small Waistlines

28 Feb

I’m going through an egg phase. I’ve never really been a breakfast person, but with my schedule lately, breakfast is not optional. If I start the day with eggs, I find I kind of sail through the day and don’t experience any of that anxiousy, frantic garbage that comes along with “Oh, this latte will totally get me to lunch.” Gah. I must be a slow learner or something. As a personal trainer, I should and do know better. Do as I say not as I do, right? No, that’s changing.

Anyway, here are a few of my morning-egg-dish obsessions as of late. Enjoy!

2 Fried eggs + Sweet Potato Hashbrowns

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Drizzle 1 tsp extra virgin olive oil in skillet. Shred about a cup of sweet potato, press into skillet, flip after 3-5 minutes, season with salt & pepper). So simple, so delicious.

2 scrambled Eggs with Apple+Kielbasa Hash

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  • 1 small apple, diced
  • 2 oz  turkey kielbasa (natural, minimally processed, nitrate-free – seriously, if you can’t pronounce/instantly recognize an ingredient, don’t eat it!!)

Put apples and kielbasa into a skillet over medium heat, stirring occasionally until apples are just slightly caramelized and the kielbasa smells so amazing you just can’t wait another second.

  • 2 eggs, scrambled
  • Salt & pepper, to taste.

Don’t forget the coffee. With almond or coconut milk. Because it is a crucial morning ritual, after all 😉

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Have a great Thursday!

 

 

 

 

Cheat Happens.

25 Feb

I know a lot of people stick to the idea of a cheat day. “You can’t undo all your hard work in just 1 day.” “It’s good for your body to be ‘confused’ sometimes.” “You’ll snap and go crazy if you don’t indulge every once in a while.” Etc, etc.

WRONG.

1) I personally know women who can and do undo and entire week of  progress by “indulging” in 5-8k calorie cheat days.

2) Sometimes are there treats one should avoid simply because they can’t be eaten in moderation. If you know your trigger – avoid it at all costs. Like drugs and alcohol, food addiction is real and not something to be taken lightly.

3) All to often, I see “indulge” mistaken for “binge til you want to puke.” Um, no. Just no.

Recently, the Cheat Day Movement (I totally just made that up) is slowly being redefined as a Cheat Meal.

A cheat day is fine, IF you can reasonably control yourself, but it adds up. Quick.

I try to keep even my cheats pretty clean and reasonable, but it really depends on how much I’ve been working out and what I’m craving. The old adage, “You can eat like a pig, if you work like a horse.” I’m trying to make that my Personal Training motto 😉

Here are some examples of some of my recent cheat meals. Remember a cheat meal is once a week, not once a day.

THE FOOD

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Homemade whole wheat pizza and Caesar salad is still pizza and Caesar salad.

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Grilled chicken burger on whole wheat bun, fries, and ketchup.

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Grilled veggie + cheese + hummus panini. Not pictured: I had a small Coke, too.

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Founder’s Favorite: my favorite. Seriously, THIS kind of thing is rare.

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Taco Time Light Chicken Tacos. Note: I only get the “light” version because it comes with monterey jack cheese (love!!) instead of that orange cheddar-like stuff.

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Chicken Pad Thai from Lemongrass Downtown. I dream about this dish.

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Papa Pete’s Pizza. The veggie is loaded and fresh, but, again, it is still pizza.

DRINKS CAN BE CHEAT MEALS, TOO.

I try to pick one of the other. Booze and junk together make me quite barfy. Yes, I said “barfy.”

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Mojito. If I could pick any drink to “fast” on, it’d be you ❤

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Swiss Miss Hot Chocolate. I KNOW. *gasp* Don’t lecture me!

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Vodka Cranberry.

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Iced Caramel Macchiato. I don’t know what he got. Probably something boring.

Can you tell my “cheats” are carby? Oh man, nothing like a couple tacos or a sandwich and a handful or two of Lay’s Maui Onion Kettle chips after a long week! I usually cheat on Saturdays. Oh man, is it Saturday again yet?

How do you cheat? What are your ultimate vices?

Happy Monday!

Little Additions, BIG Benefits

23 Feb

Smoothies. Protein shakes. Meal replacement. Bulking. Cutting. Pre-workout. Post-workout.

UGH.

Chances are, you’re throwing something in a blender and drinking it for a reason.

Here are a few suggestions that are light on the wallet but HUGE in nutritional benefits.

Kale. Spinach is good and all, but kale takes the cake on nutrient-dense leafy greens. Also: holy fiber, Batman!

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Chia Seeds. Sssshhhh. Just hear me out: first, they have NO taste. Like, none. Second, they’re rich in omega-3’s and antioxidants. Third, they kind of develop a gel-like consistency in smoothies that is really, really delicious – and keeps me feeling full for hours.

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Flax Seeds. Toasty, nutty flavor. Fiber, omega-3s, great source of magnesium. PS: so freaking good with peanut butter – extra crunch!

050Coconut water. Yes, you’ve heard me praise this as “nature’s gatorade” and chances are, if you’re working out with me I am both 1) drinking it and 2) telling you why you should be drinking it, too. Smoothie a little thick? Coconut water. Feeling a low on energy and thirsty? Coconut water. Suffering from the flu? Coconut water. Sweating buckets? Coconut water. You get the picture. It’s awesome. Electrolytes, B-vitamins, minerals, bio-active enzymes…JUST BUY SOME AND DRINK IT ALREADY.

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Cold-Pressed Unrefined Organic Coconut Oil. Good fat. Lauric acid (increases good cholesterol). Controls blood sugar, improves thyroid function. Increases energy, speeds up metabolism, and helps the body burn fat more efficiently, thanks to medium chain triglycerides. Just put a few teaspoons in and blend away. I could type about coconuts forever. Just trust me.

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Oh! Cocnut oil is also a FAN-FREAKING-TASTIC moisturizer, conditioner, and sunburn soother. Ok. I’m really moving on now.

Do something good for yourself and try a few (or all!) of these additions. And let me know what you think 🙂

I’m also plugging bodybuilding.com because of the sweet gear they hooked me up with AND MOSTLY because it really is one of the best “fit” places on the web – there is something for everyone from nutrition and basic strength-training to professional bodybuilding and power-lifting. Plans, advice, and killer instructional videos. Check it out!

I’m feeling super legit tonight.

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G’night!

Healthy “Chocolate Chip Cookie Dough” Balls

21 Feb

Feels like I’ve been gone forever. But we’ll get into all that another time. Right now, we’re talking healthy treats.

I am a woman who likes her sugar. Especially dessert. Dinner just doesn’t feel “done” without dessert. If I don’t get that little something sweet, I end up combing the kitchen, nibbling everything in sight in a desperate attempt to satisfy that craving, which NEVER works. Ugh.

I am also a woman who’s mother had a problem with “raw” cookie dough, which I believe fueled my seemingly constant need to spoon-lick and pinch-taste.

Everybody wins with this recipe. It’s healthy. It’s protein-packed and fiber rich. No raw eggs, mom, relax. And, most importantly, it’s sweet and oh-so-satisfying without any of that pesky guilt!

 Healthy “Chocolate Chip Cookie Dough” Balls

  • ½ cup old-fashioned oats
  • ½ cup oat flour (to make: put oats in food processor or vitamix, pulse 3ish times, then let run until flour-consistency)
  • ¼ cup vanilla protein powder
  • ¼ cup dark chocolate chips
  • 2 Tbs chopped almonds
  • 2 Tbs straight-up Peanut Butter (no sugar, salt, or any other garbage that does not belong in delicious, delicious nut-butters)
  • 2 Tbs raw honey
  • About ¼ cup almond milk (pour slowly, this is just for consistency!)

Dump in a bowl or Kitchen Aid (if you’re like me and can’t be bothered to hand-mix things). Mix it all together until you’d swear it was really regular cookie dough. Ball it, chill it, eat it. Makes a lot, so you know, try to limit yourself to 1-3. Store in air-tight container in the fridge for up to 5 days.

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Ah, now that’s how a meal should end!

‘Night!