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A New Chapter

13 Apr

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I will not be blogging anymore. I am at a crossroads both personally and professionally. This blog consumes a bit of my time and has served as a convenient distraction from the changes in my life. I have decided to redirect my energy towards moving forward. It’s time to stop running from the things that scare me and confront them head-on.

Thank you all for your support.

Happy, healthy eating.

Love,

Jessica

Motivation Monday

8 Apr

So much sun. So much to do. So hard to look at through gym windows.

Today was just one of those BOOM BOOM BOOM busy days. No complaints. Keeps my mind busy, which tends to keep me happier. Lately sitting around turns into moping around. Who needs that?

Breakfast: iced coffee with a little raw cocoa protein and almond milk

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Lunch: turkey on rye (with avocado, mustard, lettuce, tomato, carrot, salt&pepper)

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A few clients and hours later, snack time: 1/2 Harvest salad with 1tbs pumpkin seeds

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+ Ak Mak crackers and hummus

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Back to work. Yay for new clients! And my own sweaty-celebratory workout.

3 rounds, 12 reps each:

  • Weighted step-ups – 12 each leg
  • Stability ball DB chest presses
  • Stiff-leg deadlifts
  • Stability ball DB pullovers
  • Bench super(wo)mans with arm sweep
  • Bicep curls
  • Decline sit-ups

Home around 7. More food: “pizza” (Ezekiel wrap, chicken breast, pizza sauce, 1/4c part-skin organic mozzarella, couple handfuls spinach, cremini mushrooms, red pepper flakes.

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(Not pictured: 2 thin mints and 6oz 2% milk)

Beyond beat. In a good way.

The tub is calling my name. ‘Night!

Fitness Friday

4 Apr

Very busy day today, between clients and group classes.

Breakfast early…

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And lunch packed!

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I did a lower body + ab workout before leaving the gym for the day:

  • Cable crunches 3xFailure
  • Hanging knee raise 3xFailure
  • Standing calf raise 8×8
  • Seated calf raise 3×10
  • Laying leg curls 3×12, 9, 6
  • Hack Squat 3×15
  • Deadlift 3×15
  • Chin-ups to failure, unassisted.

**Weights as heavy as possible without breaking form – and still being able to complete the number of reps. KILLER.

I also walked to and from work today. It’s an easy way to get an extra 2.5 miles in 😉

Sipped a “recovery” mocha on the way home.

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Had real food once I arrived. And after lots of foam rolling and stretching.

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The usual: veggies, hummus, nutritional yeast. Plus the last slice of Applegate turkey.

When dinner time rolled around nobody could agree on anything, so we went out. Buffalo Wild Wings happens to be in the same parking lot as Trader Joe’s, so we were able to pick up a few necessities (wine) too.20140404-182942.jpg  Wings and blackened chicken salad, split.

And then dessert was offered. I was outnumbered. Not that I fought that hard.

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Massacre.

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The 4 of us quit just shy of stuffed.

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The husband and I are trying to expand our wine tastes (we have none). We know we want to start with sweet wines because we like fruit flavors? And sweets? We know nothing. I think we’re looking for alcoholic grape juice. Let us know asap if that exists, please.

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This wine will have to wait. There is definitely no need for snacks tonight.

Besides a cup of peppermint tea or two.

Have a great weekend!

Drink Your Veggies

3 Apr

Woke up so hungry today. Like, stomach grumbling, can’t focus on anything but getting food, hungry.

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4 eggs (1 whole, 3 whites), 1/2oz Kerrygold Irish Cheddar, 2 handfuls spinach, 1 cutie with and another about 10 minutes later.

Dropped the kids off at school and got my stretch on.

Workout: P90X Yoga. So. Much. Sweat. And swearing.

Picked up the kids – these early 1/2 days are ridiculous!- and quickly went from “kinda hungry again” to famished. Very likely from a combination of reasons: hormonal (tmi?), switching up my workout routine, general increase of busyness in business and everyday life.

I’ve found the best way to combat these days is to eat a big, satisfying lunch. I cannot stand feeling hungry all day.

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Turkey sandwich: Mack’s Flax, 1/4 smooshed avocado, lettuce, tomato, cucumber, sweet onion, salt and pepper. With (a 1/2 serving!) Boulder Canyon Hickory BBQ chips and 1 pickle spear.

And other cup of coffee, with a splash of 2%, cinnamon.

I think I should mention too: I drink A LOT of water throughout the day. Usually 4ish of these:

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I take it with me everywhere, so I’m never without and so I remember to drink it!

A couple clients and 4 loads of laundry later….

snack time again.

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WW pita chips, hummus+nutritional yeast, peppers, sharp cheddar. Why the nutritional yeast? First, it gives the hummus a kind of cheesy flavor that I really love. Second, nutritional yeast is a fantastic source of B vitamins, selenium, zinc, folic acid, and protein. Third, it’s lovingly referred to as “hippie fairy dust” and I really dig that.

Can’t forget a side of juicer-fresh green juice: kale, apple, spinach, cucumber, lime, mint, parsley.

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Buying a juicer was one of the better decisions I’ve made in the last 2 years. Nothing beats fresh juice and it really does improve my mood and energy. The combinations are endless. I have a lot of produce, so expect to see a lot of juice around here. Take notes. 🙂

Dinner:

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Turkey/oat meatloaf, baked reds, steamed broccoli. This is the kids’ favorite dinner and so easy and hearty, how can I say no when they request it? I feel like I’d be a bad mom if I was like, “Uuuuugh, meatloaf and broccoli again…?” Sometimes I feel like the kid, I swear.

After kitchen-cleanup…

dessert!

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2 Thin Mints, 2% milk.

Bed.

Is tomorrow really Friday? Aaaaaaahhh.

Coffee, Cravings, and Core

2 Apr

For the first time in as long as I can remember, I had the whole morning off. So after dropping the kids at school (for their tiny little 2.5 hours), I ate and got my workout out of the way.

Breakfast/pre-workout: Coffee (half and half, cinnamon, dark cocoa powder), 1 fried egg, 2 handfuls spinach, diced tomato.

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Workout: P90x Shoulders + Arms

Post-Workout Snack:

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Roasted red pepper hummus (mixed with nutritional yeast), cucumbers, mini peppers, and whole wheat pita chips. As you all can probably see: I shop within a budget (don’t we all) and try to incorporate everything until it’s all gone. I really dislike food waste…and find this weekly-planning approach wastes much less green from my wallet, too 😉

A few errands, house-tidying and yard work later, lunch:

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Applegate Farms turkey on Mack’s Flax with lettuce, tomato, onion, cucumber, mustard, a side salad – no dressing -with 1/4 avocado and 1 tsp raw sunflower seeds, and a few salt & black pepper kettle chips.

More coffee. 1 Tbs half and half, cinnamon.

After conferences and a dog walk, I found myself hungry enough for a snack before leaving to meet clients.

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I wanted an apple and cheese…when I was  informed my darling 5 year old had eaten the last one. Not that I was upset about “having” to settle for cheese and crackers!

Also, the kids are doing fantastic in school and socially. PROUD mom. They are pretty great, I must admit.

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Dinner tonight was pure luck. Freezer stew to the rescue! I had completely forgotten about it. Very pleasant surprise. Slapped it in the crockpot around noon. Perfect by 6. I did manage to make side salads. Well, toss romaine in a little Annie’s Caesar and then top with rye croutons. It counts.

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So good.

After dinner I really wanted something sweet. Had a glass of water, no change. Decided to walk the dog again, since it was so nice out and all anyway. We did our 2-mile neighborhood loop at a pretty good pace.

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Followed by NTC Core Crunch.

 

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Ooof. It worked. I really can’t stress enough the power of distraction when the cravings come calling. Tell yourself “I’ll do (something healthy) first, and then if I still want some…” and then DO exactly whatever that thing is. Chances are after a good walk, mini workout, or meditation, the craving will have passed. I speak as a woman who has mega salt/sugar cravings from time to time. Be aware of your triggers, recognize the behavior, and tweak your approach. I know what it’s like to feel out of control, but a breath, a glass of water, and an activity can help you tremendously in working towards change. I also like to remind myself there is nothing worse than laying in bed with an uncomfortably full stomach. Ugh.

The rest of the evening? A hot 2nd shower, a big glass of milk, and a good book.

And this little blog.

Good Mood Food: Travel Edition

21 Mar

Out of town, without my laptop, so excuse any funky formatting. Ugh. Phone blogging. But thought I’d buck-up and share my thoughts on clean eating while away from home…because I am literally doing that right now.

Just because you’re away from routine does not mean junk magically has no effect. You will be tempted, yes. However, you’ll probably feel even worse guzzling sugar, booze, and processed snacks than you would at home. Especially if you’re on vacation for reasons other than fun (i.e. temporarily escaping heart-break, the loss of a loved one, high-stress job, etc). You can indulge a little, but remember how good it feels to take care of yourself!

The easiest way? Find a local vegan eatery. Trust me: delicious food and (in my experience) compassionate, friendly conversations. Or maybe these are just my people? Either way – you’ll be eating as clean as it gets. And probably crushing on the kind soul who made it 😉

I just happen to be at Good Mood Food in Leavenworth, WA. Aka: my favorite place on Earth. Seriously. It’s true love:

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“Clean eating” and “local/in season” and “free range organic” options are popular right now and gaining momentum. Use this to your advantage! And help the cause. Smart phones make these places easy to find too. I mean, if I can figure it out…..

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*Also important: get enough sleep. Or at least find your way to comfy bed for 8 hours. Lack of sleep not only wreaks havoc on your metabolism and immune system, but also makes highly processed faux food and energy drinks more appealing. And then you can’t sleep because you don’t feel great….it’s a vicious cycle. Recognize it. Have a glass of water, take a breath, and evaluate your options. Actually, that is good life advice too.

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Have a lovely, restful, local-veggie-filled weekend. Wherever you are.

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Weekly Round-Up and the Easiest Roasted Chicken Ever

15 Mar

Another week down. Why is it even the craziest weeks don’t seem so bad when its warm and sunny? Loved every second of it. Boundless energy! I’m probably vitamin D deficient. Anyway…

Breakfasts

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Lunches:

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Snacks:

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Dinners:

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(some recipes above – like wheatberry butternut salad – coming soon!)

Super Easy Roasted Chicken

When shopping on a budget, I strongly recommend the buying of whole chickens. Even free-range organic come pretty cheap. And you can eat it a dozen different ways.

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  • 1 chicken (preferably free-range organic)
  • Sea salt Pepper
  • Avocado (or extra virgin olive) oil
Directions:

Remove neck/giblets. Rinse chicken thoroughly and pat dry. Rub with oil and season liberally with salt and pepper. Place chicken breast-side up in an oven-safe skillet or cast iron skillet.

Preheat oven to 425. Bake for 15 minutes. Reduce heat to 375 for 50 minutes to 1 hour depending on bird size. When internal temps reach 165, remove. Let rest 20 minutes on a carving board, loosely tented with foil.

Now you have a whole tender, delicious, juicy chicken to plan your meals around. Ta-da.

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I recommend tacos. Always.

Have a glorious weekend!

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After work Friday Cocktail. At sunset. Perfect.