Subway Salad

/in , /by

As much as I love vacations, I also love coming home and being in my routine again:)This salad was sooo good! And I cannot tell a lie, I CHEATED. We picked up salads at Subway because we just got home and haven’t shopped yet. I don’t use their meats because most, if not all, are too processed and high in sodium.

I added my own reduced fat feta and a little organic balsamic vinegar and oil as dressing. Yah, their fluffy bread footlongs tempts me like no other But 90% of the time I choose what I *need* and like vs. what I *want* and crave

Mint Chocolate Protein Bars

/in , , /by

Ever need something quick, healthy and CHOCOLATE?? I made these protein bars with mint chocolate chips on top for St Patty’s Day!! The recipe includes “Just Great Stuff” Organic powdered peanut butter instead of PB2 because it has cleaner ingredients but you can use PB2 if that’s what you have. “Just Great Stuff” can be found at some grocery stores or online at BettyLousInc.com. The larger bars are 80 calories and 7-8g protein if made as directed.

The recipe:

1. 1cup quick oats (or 2.5 packages of Instant oatmeal)

2. 1cup “just great stuff” powdered peanut butter

3. 1/2cup natural peanut butter

4. 1/2cup unsweetened applesauce

5. 1scoop of Chocolate Shakeology (from your BB coach or TurboSister.com)

6. Six packets of stevia in the raw or sweetener of your choice.

7. Mix all ingredients into large bowl, roll flat on wax paper and cut into bars (or into golf-ball bites), then freeze and keep them FROZEN. They thaw in seconds so just eat from the freezer 😉

Sooo good and convenient!

Favorite Healthy Dessert

/in , /by

This is my “favorite healthy dessert.” What’s yours!?!? I’d love to hear your ideas! I’m not much into baking, so mine is just a chocolate warmed up VitaTop (freezer section next to waffles usually), topped with nonfat plain Greek yogurt that I sweeten with Stevia, then raspberries, and mini chocolate chips. Really good plus has some nutritional value 😉

Travel Blender

/in , , /by

What’s your favorite travel blender? These are Just a couple of my post workout meals this morning after an awesome workout this morning with ShaunT! I LOVE having this Oster blender when I travel. It holds at least 20oz which is why I like it better than some others (I like a BIG Shakeology) and it’s light! Target usually carries it.

Afternoon Snack Attack

/in , , , /by

The afternoon snack attack! If you crave sweets, this is in your wheelhouse! Both have lots of nutritional value and have relatively low sugar compared to the unfilling empty calories you might be TEMPTED to reach for.

LEFT SIDE: 1 cup nonfat plain Greek yogurt (fage brand) sweetened with “Stevia in the Raw” (all natural and 0g sugar), 1/4 cup blueberries, strawberries, a slice of orange, and a few pine nuts. The yogurt is 7g sugar, 18g protein. The fruit has an additional 7g sugar. So TOTALS: Calories 150, Sugar 14g, Protein 19g.

RIGHT SIDE: Vegan Raspberry shake! TOTALS: Calories 215, Sugar 11.5g, Protein 15g. SHAKE RECIPE: 1cup ice, 1cup Unsweetened Vanilla Almond Milk, 1/2 cup water, 1/4c frozen or fresh raspberries, 1scoop Vegan Strawberry Tropical Shakeology. Blend in a blender. For an even creamier texture, add banana or half cup yogurt.

Eat What Your Body Needs

/in , , /by

Eat what your body NEEDS vs what you simply want 80-90% of the time. Depending on your goals. What percent do you think you achieve now?

To some just starting out, 90% clean eating will feel like deprivation because you haven’t acquired the taste for cleaner, less processed foods yet, you haven’t broken some habits yet, and maybe you haven’t gotten the family on board yet (so there’s temptation EVERYWHERE). So take steps towards improving how OFTEN. So take steps towards improving how OFTEN you eat clean:

1.  Transition to healthier foods for the whole family but don’t push it on them. Constantly try new things and healthier substitutes they LIKE. Throw out/donate and stop buying trigger foods/snacks/drinks that benefit NO ONE in the family. Make change fun and about them! I personally don’t push us all eating the same things-We might all have chicken for dinner but with variations…on a salad, in a wrap, on quinoa. Find what will work for you and your family.

2.  Find a daily bad habit you’re unable to break and BREAK IT once and for all! YOU ARE IN CONTROL of your thoughts which are impacting your actions and habits. Only YOU can do this!

3.  When temptation hits (not hunger; just temptation), distract yourself and/or leave the scene asap!

4.  Stop beating yourself up when you cave! But ID the trigger and improve!

5.  Grocery shopping – make your list and stick to it! Avoid high sugar yogurts, bars and cereals. Avoid the inside isles of chips, pretzels, and snack foods you and the family don’t need. Check labels for sugar, sodium, saturated fat, ingredients and note serving sizes. Aim for whole foods.

6.  Prep your meals for the week, clean and cut your fruits and veggies so they’re handy and ready. Set yourself up with successful habits that lead to amazing results:)

Pre-work out food

/in , , /by

Doesn’t this look good? My pre-workout snack today: Ezekiel toast with a half banana sliced.. No butter of course. This was 120 calories and pretty low on the glycemic index (which means you will burn more fat in your workout).

Shakeoloy is also low on the glycemic index unless you’re adding high glycemic index ingredients. And this was one hour prior to my workout. If it were 2-3 hrs before, I’d double this serving. Everyone has different needs though based on your metabolism, your size, etc. so try some things to see how it affects your energy and that you feel the food has had time to digest. You want your body focused on the “work” not still trying to digest.

Fruit!

/in , , /by

Are you avoiding fruit just because there’s sugar in it? There are different schools of thought and it’s up to you, but I wouldn’t recommend it. I usually fit in my fruit for the day by incorporating into my pre and post workout meal, snack or shake. It will be used up better as part of pre or post workout nutrition. (p.s. I did Crossfit this morning but will still lift wwith some Beast and my own stuff this afternoon, so this was good timing). I had this an hour after my lunch. The old me in the afternoon would’ve caved into sweet carbs like cereal or a Quaker oats granola bar. Not saying it’s horrible, just that it’s processed & pretty much empty calories that make me crave MORE carbs & sugar! And never-ending cravings for more sweets & carbs would begin! But gradually over the last couple years, my habits are better! This is nonfat plain Greek yogurt sweetened with Stevia and an Asian Pear and Raspberries! I DID eat the whole Asian pear, not just what fit in my food art. A very satisfying & healthy snack!

Ezekiel Pizza

/in , /by

Guess what this is?!?! On an Ezekiel wrap, I put a thin layer of salsa, then scrambled egg whites & spinach that I cooked up (~4 servings worth  ~100 calories and 20g protein), put in the oven at 400 for 10min on a cookie sheet until the wrap was crunchy feeling on the edges, then added reduced fat feta, grape tomatoes, 1/4 avocado. And voila!

6 Small Meals

/in , /by

I admit, i’m NOT the CLEANEST eater ..if I was, I bet I’d have that 6pack!

But I’m always working to improve. My meals are fast & simple and it’s a way of eating that is do-able for me because I don’t like a lot of “rules.” But I work towards new HABITS every day, every week, every year.

Now I rarely have (and rarely miss) chips, alcohol, traditional desserts, restaurant foods, pizza and I usually only eat Ezekiel bread as far as breads go. But breaking/embracing habits takes TIME. For years I was a carb-aholic, sugar-addict, drank on weekends & hated most veggies! So you may be further along than me.

I have ~3-4 fruits & 5 veggies/day (because there’s 2 of each already in Shakeology) and I have 100+ grams of protein. So maybe this will help SOMEONE.

Also,I don’t eat ALL of this in a day.. I usually eat ~6 small meals (~300 calories each, roughly) + a couple hundred calories of “misc”.  All that said, YOU have to eat based on YOUR

  • nutritional needs
  • lifestyle
  • activity level
  • age
  • size
  • food preferences
  • YOUR goals.

The surest way to get results is just IMPROVE what you do now.

  • Eat less crap
  • Eat more salads
  • Reduce sugar
  • Avoid alcohol
  • Avoid restaurant foods
  • AND pay CLOSE attention to portions & grazing.

And when I say avoid, I don’t mean “never”… You gotta LIVE & NOT be obsessed with “skinny”

p.s. do NOT give up, do NOT skip meals or beat yourself up!

Jenelle