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Month: March 2012

Fig salmon and warm green bean salad


 

I made this amazing meal for dinner tonight! It was one of the yummiest dishes I have prepared in a long time. The salad is incredible!

I hope you Enjoy~~*

Fig Salmon-

Place salmon on a cookie sheet covered in foil, drizzle with 4tbsp of balsamic , rub 4 tbsp of organic fig jam over top layer of fish, place in oven pre heated to 350 for 20min, remove from oven, let cool slightly and enjoy!

Warm Green bean salad-

Place green beans in a skillet with 1 tsp of coconut oil, drizzle balsamic and 2 Tbsp of Walden Farms dressing over beans. Sauté beans just slightly, add half a purple onion and 8 mini tomatoes diced. Sauté till slightly browned, crumble low fat feta over top of salad and enjoy!

 

Clean eating refresher!

What is clean eating?  What does the word “clean” mean to you? Clean eating is different for everyone. Everyone has their own interpretation.Here are my basics:   Nothing white. No sugar, no white flour (bread, pasta, etc), no white rice. If it’s white, and it’s not a vegetable, I don’t eat it. (This requires lots of ingredients list reading!) 

 No Alcohol. Your cheat MEAL is a exception. 

 Watch your fats. You want to stay away from things that are high in saturated fats and trans fats, also known as hydrogenated fats. Trans fats are created during a hydrogenation process, where liquid vegetable oils are converted into solid fats. Trans fats are thought to be worse for us than saturated fats because they not only raise total and LDL (bad) cholesterol, they also lower HDL (good) cholesterol. Where will you find trans fats? Cheese, ice cream, chips , cookies…pretty much anything your shouldn’t be eating:) 

Add healthy fats into your diet like avocados, fish, nuts and seeds. You must be careful with these items as well. Although they are wonderful for your skin, brain, and fight off cravings, they also are high in fat! So the rule still stands if you eat too much fat it does just turn into fat in your body and is not used properly. What are healthy servings for these items?

Avocado- 1/4 of the avocado

Nuts-12 almonds

Fish 40z

Lots of fibrous vegetables . Fibrous vegetable’s are not only good for you, they also will fill up your belly and fight off those cravings.  Fiber rich food not only helps in proper digestion but also lowers the danger of developing cardiovascular and cancer related diseases. Eating fibrous fruits and vegetables helps in controlling weight and, in turn, give a lot of energy. It also helps to maintain the blood pressure of the body.

 

                                                                     Rules to always follow!

  1. Treat Yourself 
  2. Clean out every bit of processed junk in your pantry (If you can’t pronounce it don’t eat it)
  3. Have a shopping/prep day planned into your week
  4. If your running around all day keep a cooler in your car with a prepared lunch or healthy snacks measured (measure them out to your proper serving size, so that you don’t over eat).
  5. Get creative and you won’t get bored. I’m always listing recipes, helpful food tips and other clean eating food blogs that I love!

     

     

                                                                 Enjoy~~*

Tuesday training

 

What’s your goal? What image, thought or voice really inspires you to greatness when it’s not easy. Training has not been easy for me lately and I feel like I’m pulling from deep inside to inspire myself in my workouts. All of us go through different seasons, but I want you to remember that strength and character is not built in the valley’s of life, it’s built in the dessert when you feel like you just can not take anymore! Whatever comes into your day today honor yourself, take some deep breaths and overcome your flesh with will power and determination!

 

 

5 moves to shape up those legs!

 

Box jumps

Box jumps aid  in developing lower body power, stability, coordination and balance.

Weighted  lunge step up

The lunge step-up is an excellent exercise for building power in the quadriceps and the gluteal muscles. 

Plie Squat

 works muscles in the inner and outer thighs that don’t receive as much attention in the traditional squat. The advantage of a plie squat is increased range of motion when you are elevated on a bench.

Wall squats

This is one of the leg strengthening exercises that strengthens the quadriceps muscles, which are some of the largest muscles in your body. This workout also benefits your buttocks

Dead Lifts

The dead lift is one of my favourite exercises for the lower body because it is a compound movement and it utilizes nearly every major muscle of your body: 

• Spinal Erectors
• Quads
• Glutes
• Hamstrings
• Lower Back
• Middle and Upper Trapezius
• Abdominals and Obliques
• Lats
• Calves

Enjoy~~*

Weekend wrap up and chocolate truffles

  

Saturday was such a busy day! So instead of stressing over making the perfect dessert, I headed to Choices Market and picked up some gluten free, chocolate truffles. It was one of the best decisions I made all weekend. I decided we should start our week off with something wonderful from the blog elana’s pantry .

Enjoy~~*

Chocolate Orange Truffles
½ cup (raw) cashews
¼ cup creamy roasted almond butter
¼ cup agave nectar
2 tablespoons cacao powder
1 tablespoon vanilla extract

                                                                    1 tablespoon orange zest
                                                                       ¼ cup cacao powder

 

  1. Place cashews in a food processor and pulse until the texture of coarse sand
  2. Add almond butter, agave, cacao powder, vanilla and orange zest and pulse until smooth
  3. Refrigerate for 2-3 hours, until firm
  4. Remove from fridge and roll into ½ inch balls
  5. Coat with cacao powder

Dear Readers..What is clean eating?

 

  

Lets break this clean eating thing down in simple terms. Eating clean is the practice of eating whole, natural foods such as fruits, vegetables, lean proteins, and complex carbohydrates. It also means staying away from the junk that typically makes up the Standard American Diet (S.A.D) These types of food include man-made sugar, bad fats (hydrogenated, trans-fat), preservatives, white bread, and any other ingredients that are unnecessary. An easy way to remember if a food is clean is: “if man made it, don’t eat it.”

A person that eats clean generally practices the following:

  • Eliminates refined sugar
  • Cooks healthy meals
  • Packs healthy meals
  • Makes healthy choices when dining out
  • Drinks a lot of water
  • Eats 5-6 small meals per day
  • Eliminates alcoholic beverages (or significantly limits it)
  • Always eats breakfast

Eating clean can be a major transition for a majority of people due to addictions to sugar, white bread, and fast food. It takes discipline in order to make eating clean a habit but it is possible and has so many long-term health benefits.

 

What are protein shakes and are they part of a clean eating plan?

Protein shakes are a good way to supplement your daily protein intake.  They are not a weight loss solution. 

True weight loss and health comes with a mix of exercise and healthy eating, of which protein shakes are a tool. 

If you find that you are not consuming enough protein, then go with the shakes.  Personally, I believe the best way to digest your protein is through food, but this also takes the dedication of prepping all your protein sources in advance. I do chose to drink 1-2 protein shakes a day because they fit into my busy life of running after McCarthy and refueling between classes.

 

Should I have a cheat day while clean eating? and if so how do I go about it?

No you are not allowed a cheat DAY! But you are allowed a cheat MEAL. I know this sounds harsh, but why would you throw all those calories you burned off back unto your body in one day? By having one cheat meal a week, you are dramatically spiking caloric intake.  By doing this once per week, it increases fat-loss by ensuring that your metabolic rate (thyroid function and conversion of T4 to T3, etc.) doesn’t down shift from extended caloric restriction.

It’s important that you understand that despite the name of the term, you shouldn’t spend an entire day once a week eating whatever you please. Instead, you should designate one day (usually the weekend, when you’re more likely to be out and about) during which you will cheat on your diet one time. This can include the main course of a meal or the addition of a dessert–but probably shouldn’t include both, unless the dessert is a healthy one. That means if pizza, hamburgers, bread, cake, cookies, ice cream or anything else has been banned from your diet, you can have one of them at one meal or snack time on the same day each week.

I’ve listed some amazing resources below. Enjoy~~* 

 Ask Tosca Reno

No protein shakes meal plan

clean eating recipes

Dear Readers…

My life this morning

Start your day off on a positive note! Your attitude today will determine your success.

Thursday mornings are set aside to answer your questions and discuss topics you the readers want to hear about.  I’m so excited to actually put this into practice and have more information for you and your friends to refer back to.

This morning as I was preparing my post, Mommy world was eagerly calling. McCarthy is needing some extra love this morning, so Sesame Street is taking over and my Dear Readers post will be up and ready for viewing at 9pm tonight.

 

Enjoy your Thursday~~*

Tuesday Training

 

 Good Morning,

It’s Tuesday people and time for your workout of the week! 

I will be posting a workout video blog later today as well, so stay tuned!

Equipment needed:

1 kettle bell 

(I used 30 pound)

1 set of medium weights

(I used 15 pounds)

 

 

Round #1

We want to get the heart rate up, so really push yourself here.

30 seconds of each exercise/x2

High Knees

Burpies

Switch squat

(opposite hand to opposite foot, reach hands down to floor and then jump on your up faze)

In and outs

(From plank position hop feet toward hand then immediately spring back to plank position)

Running man/Switch knees

( In plank position bring one knee at a time towards your chest)

1 min wall sit

 

Round #2

All exercises in sets of 20/x2


Kettle bell swings

burpies

Bicep curl into shoulder press

Switch squat

(opposite hand to opposite foot, reach hands down to floor and then jump on your up faze)

Plank Row
Running man/Switch knees
( In plank position bring one knee at a time towards your chest)

 

Over head squat

 Standing side bend with kettle bell

Heavy walking  lung

(with weights)

Push ups

(10 wide push ups/10 triceps push ups)

 

Plank hold 1 min

Wall sit 1 min

And repeat all above exercises!

Enjoy and rest when needed~~*


 


 

 

 

 

Pizza Bowl

 

 

Monday night pizza bowl:

Keep your clean eating on track and still enjoy pizza!

 

1 Whole wheat or Rice soft tortilla

Place in oven till crisp

In your medium sized skillet, sauté veggies of choice (I used peppers, onions,broccoli and spinach) Place to the side once veggies are browned slightly.

Cook ground turkey in a medium sized skillet

Add 1 80z jar of low sodium pizza sauce and 2 tbsp of pesto sauce

Stir till meat is coated in sauce.

Add your veggies and mix thoroughly.

Place mixture in your pizza bowl, cover with low fat cheese, place in oven till cheese is melted

and ENJOY~~*