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Pylometrics and Pita Chips

1 Apr

After tossing and turning most of the night, I was finally able to get a few hours of deep sleep in the early morning hours.

Woke up famished.

Breakfast: coffee x 2 (half and half, cinnamon), 2 eggs, 2 slices Mack’s Flax, 6pz fresh OJ. Ended up only eating 2/3. Eyes bigger than my stomach apparently. Usually it’s the opposite.

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A few clients and group classes later…I was dying for some lunch:

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Taco salad part 2, this time without yogurt or chips and with 1/4 avocado. And lots of hot sauce.

And another cup of coffee to get me ready for my own workout. For simplicity’s sake I’m following the p90x “Classic” order.

Workout: Plyometrics. Let’s just call it jump squats and jump squat variations…for an hour. I can honestly say this is my favorite of all the p90x workouts. Plyo is just my thing. I threw in a couple burpees at the end because I love those too. (please don’t smack me)

I drank coconut water during the workout. Staying hydrated helps keep energy up and alleviates muscle cramps/Charlie horses that may show up later.

Post-workout snack: cucumbers, red pepper hummus, nutritional yeast, and a handful of homemade pita chips.

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Speaking of, you should totally make these right now.

Whole Wheat Pita Chips

  • Whole Wheat pita bread – look for one with simple ingredients.
  • 1 tbs avocado or olive oil
  • Sea salt

Cut into strips or triangles. Toss lightly in oil. Spread into cookie sheets in an even later. Bake at 325 for about 8-12 minutes. Let cool. Try to stop at 1 small handful.

Dinner: Grilled chicken breast, steamed broccoli + carrots, 1 wholegrain Wasa cracker with 1/4 avocado and about a tsp of cream cheese.

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I find that I need a protein-heavy dinner to avoid the late night snacking. I’m also eating dinner later these days, around 7:30, which helps. I’m in bed my 9:30 most nights, so I don’t have time to get hungry enough to raid the kitchen between dinner and lights out.

Happy Tuesday!

Monday Things + Strawberry Shortcake Recovery Shakes

31 Mar

Lately I have been feeling overwhelmed and on a rollersoaster of emotions. Life is changing fast and in big ways. I need an outlet, so I have decided to tweak this blog back to its original intention: a daily food/fitness/life diary.

Today began conference week at the kids’ school. After realizing they get out early all week, adjusting my appointments and clients to fit everybody’s schedules, and still struggling to figure out how to balance it all over next week (spring break), and all on top of everything else, I found myself close to banging my head against the wall. But I think *knock wood* we have it all figured out. Whew. Times like these GOOD habits become necessary habits. Yoga on Sunday = calm clarity on Monday 😉

3/31/14

Breakfast: egg scramble (1 whole, 3 whites, diced bell peppers, 1 very small link left over chicken+fennel sausage, 1/4 haas avocado), oven roasted red potatoes. Not pictured: coffee with 1 tbs half and half, dash cinnamon.

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Lunch: Grilled Chicken Breast Sandwich with roasted red pepper hummus, lettuce, tomato, schmear avocado because it will go bad….!
On Mack’s Flax Sprouted Bread.

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Snack: Mini peppers, more hummus. I could live happily for a while on nothing but peppers + red pepper hummus. And avocados.

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After I managed to get the house spotless top to bottom – this gorgeous spring weather is SO energizing! – I took a mocha break. Normally I reserve treat coffees for the weekend, but sometimes you just need a little extra comfort, you know?

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Because of the school schedule and in light of the fact the kids already had to spend some time in the gym earlier, I’m opting for home workouts this week. My good ol’ buddy Tony can always be counted on to bring the sweat.

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I honestly forgot how hard P90X can be. I mean, I haven’t touched these dvds since ’09. After completing all 90 days thankyouverymuch. But I workout. A lot. Heavy. Still…

After an ungodly amount of push-ups and pull-ups and core work (I found myself thinking is this what my clients feel like?! ARRG) I knew I needed a killer-delicious shake to get me to dinner:

Strawberry Shortcake Recovery Shake

  • 1 scoop AT “Birthday Cake”
  • 4 large frozen strawberries
  • 6-8oz almond milk
  • 1-2 Tbs coconut milk

Blend.

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This shake kept me full for quite a while. Which was good, because we walked the dog and weeded the flower beds all afternoon. In the sun. Am I dreaming?

Dinner: A simple and veggie-heavy taco salad (extra lean local sirloin, kidney beans, taco seasoning, spinach, romaine, organic frozen sweet corn, sautéed peppers and onions, olives, hot sauce, plain Greek yogurt, a literal pinch of extra sharp cheddar). And a small handful of homemade oven baked lime+salt corn chips.

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Now I’m finishing up the day – blogging all this – and sipping a big mug of Bigelow Sweet Dreams tea.

G’night!

And goodbye March.

Weekly Round-Up and Another Vegan Taco Recipe (because I have a problem)

28 Feb

Happy March! So, it’s spring now right? Right?!

I decided to start a “weekly round-up” of meals, to give you all an idea of how I really eat. I do eat everything I make for this blog – indulgent, boozy, and otherwise – among other routine, boring but tasty things. It’s about finding not only balance, but balance that works for you and your lifestyle. I was very hesitant to go down this road at first because what works for me is not necessarily what will work for you and your goals. However I do want to give you all insight to meal structures and creating balance, so have a look and do what you will with it 😉

Breakfasts:

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Juice: fresh carrot+orange

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Lunches:

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I eat the same thing for lunch every week. Usually this, but not always. It’s easy, cheap, convenient, filling, and in all honesty I absolutely LOVE it.

Snacks:

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Raw protein shakes and raw whole-food shakes. Usually a base of: avocado, kale, and parsley.

Dinners:

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Chipotle’s new sofritas. Vegan. With guac (on the side!), pico de gallo, and lettuce.

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Kale and shredded brussels sprouts caesar salad (recipe soon!) Organic local chicken.

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Same.

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Night out. Loaded veggie sandwich on house-made rye. With good beer and great conversation.

Moving on: we all know my love of Chipotle knows no bounds. They recently introduced a vegan option: sofritas. Essentially “ground” tofu marinated in a spicy chipotle sauce. Tried it. Swooned. Went back the next day…and the day after that. Hey, it was the weekend.

Chipotle-Like Sofritas:

  • 1lb firm tofu, drained and crumbled ground meat-like
  • 2 poblano peppers, roasted and seeded
  • 1/4 cup chipotle in adobo
  • 1tsp Mexican oregano
  • 1tsp Cumin
  • 1tsp salt
  • 2 Tbs avocado oil

Directions:
Blend poblanos, oregano, cumin, 1 Tbs oil, and chipotle adobo until smooth.

Toss with tofu, 2 Tbs at a time. Taste-test as you go. More = spicier. I used about 7 Tbs. I love heat. Set in fridge overnight or at least for 2 hours.

Heat remaining Tbs oil in a skillet. Sauté sofritas until heated through. Use it as you would any taco meat!

We tried it 2 ways:
1) hard taco shells, avocado, red onion, tomato, cilantro
2) soft corn tortillas, avocado, pico de gallo, lettuce

And a squeeze of lime. Always a squeeze of lime.
Both were delicious. And will eaten in copious amounts throughout the weekend.

Try it! You won’t be disappointed.

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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!

TGIF

22 Dec

Just kidding. The days of the week mean nothing to me.

Oh, Friday.

Holiday madness.

Spare time? What’s that?

Up with the sun, gotta get that workout in. Christmas parties and delicious eats and drinks everywhere! No excuses. At least not today.

3 Rounds

  • 50 jumping jacks
  • 20 jump lunges
  • 10 jump squats
  • 20 weighted squats (40lbs)
  • 100 high knees
  • 10 burpees
  • 40 mountain climbers
  • 25 push-ups
  • 60 second plank hold

OOF.

Breakfast: Coffee with half & half

French toast

Mixture: 2 eggs, splash of 2% milk, dash of sugar, nutmeg, and cinnamon.

The “toast”: Dave’s Good Seed, small banana, peanut butter, chia seeds, maple syrup.

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Lunch: Huge salad (romaine, red cabbage, spinach, tomatoes, green onions, carrots, cucumbers, sunflower seeds, and mozzarella). Salt, pepper, and a splash of olive oil+red wine vinegar for dressing.

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Dinner: French Bread Pizza. To celebrate the not-end-of-the-world. Also, Friday is pizza night. Everybody knows that. And more salad, this time with avocado.

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Dessert: Again, we were celebrating. Cold Stone on a cold night. Nothin’ beats it! 😉

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Mine: Founder’s Favorite (sweet cream ice cream, caramel, brownie, pecans, fudge), Mikayla: Cotton Candy ice cream (guh) AND Crunch Bar pieces. I gagged a little. Max: dark chocolate ice cream and gummi bears. That’s my boy.

G’night!

Yesterday.

18 Dec

Christmas is coming. And then every personal trainer’s dream holiday: New Years!

With resolution season quickly approaching, I like the idea of turning this blog into a (temporary?) food diary. I’m not creative enough to come up with exciting new recipes everyday, and I’ve gotten comments and suggestions from some of you requesting meal-planning and clean eating posts. I’m slow, I know. I’m trying. You should know that.

12/17/12

Pre-workout/Breakfast:

  • Coffee with 1Tbs half & half
  • Banana with almond butter, cinnamon, and flax seeds

042Lunch:

  • Greek-style salad (on a sweet jungle plate!). Grilled chicken breast, olive tapenade, hummus, tzatziki sauce, avocado. And a handful of Food Should Taste Good  Chips.

191Afternoon Snack:

  • Strawberry-Orange Vanilla Protein Smoothie

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Yesterday afternoon/evening was just plain crazy with work and volunteering (HUGE thanks to everyone who braved the cold to bring in generous donations of food and cash to the Thurston County Food Bank. You’re awesome!) and I didn’t get home for dinner until about 9pm. I wanted quick comfort food and stumbled upon a ridiculously delicious combination:

  • Scrambled eggs (2 whole, 1 white)
  • 2 cups wilted spinach (olive oil and garlic)
  • Crumbled Great Harvest Cornbread muffin
  • Salt, pepper, and smoked paprika

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11pm: Chamomile tea and bed.

And since there’s no place to go, let it snow, let it snow, let it snow.

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