Feb 06
So not too long ago I posted a sample of my detox/tighten up diet. I would say I gained 5-6 pounds over the holidays as I had a little bit of a harder time this year avoiding all the goodies and yummy cocktails lol! By the way I do not weigh myself too often because my clothes and the mirror are a better way for me to see if I am on track or off so this is a guesstimate. I know I tend to gain in my midsection plus I knew I wasn’t being very good on my diet lol! Being honest with yourself is really important. By the way I had absolutely no regrets as I had a lot of fun! I just wanted to feel better because I don’t feel my best when I eat too much junk and too much alcohol. So in order to get myself back on track I absolutely did not do a single crazy thing. No shake or juice fasts, no super low carb diets, no super low calorie diets….I do not believe in that. I LOVE to eat!! I do use shakes to add into my diet but “eating” only shakes is sad 🙁
So what did I do to lose the 5 pounds or so I gained?? I followed a very similar way of eating that I shared in that blog post plus I still took a few meals each week off to have some cocktails, eat something that was more indulgent (such as a diner breakfast of bacon, eggs, toast, & homefries) and I did my normal style of training 5 or 6 days a week. So it took me about 4 weeks. I never felt deprived. I have a really big problem with people that push pills, shakes, and crazy restrictive plans. If you are consistent about making good choices In your diet and working out you will see results! Guaranteed!! Be proud of yourself and treat yourself well. Work hard play hard and be honest. Find healthy foods you like! There are a ridiculous amount of choices in the stores and restaurants. Do not feel like you have to eat fish or oatmeal if you hate it. That’s a sure way to fail lol! Just stay on it and if you go off track a little that is ok. Get back on it and keep going. Get to where you feel good and strong! Who wants to look great but feel like crap and not be able to attend social events, have drinks with friends, or eat Mom’s amazing carrot cake. Balance and consistency are my top tips and tricks ;-). Make it happen friends!
Below is a short leg/oblique focused workout I did with the exact weights I personally used. It is a little different style than I normally do but it was super tiring! Enjoy 🙂
*15 minutes jog on treadmill at 6.5 speed with 3.0% incline
5 sets of 20 walking lunges with a twist (for obliques) using one 25 pound dumbbell (hold weight horizontally, lunge with right leg & while in lunge position twist torso and weight outward to right side of body then twist back to return to starting position. Push through right heel to return to upright position then repeat on other leg)
5 sets of 10 super deep squats with two 25 pound dumbbells (hold dumbbells by shoulders to start, wide stance for feet, squat super low so butt is almost to floor while keeping knees back behind your toes, push back up through heels keeping back straight-do 5 reps then hold weights down by side and position feel together (close stance) once again squat super low so butt & weights are almost to floor then push back up (should really feel in your quads or front of your legs)-do 5 reps that way to complete all 10 reps)
*15 minutes jog at 5.0 with 8.5% incline (if your legs aren’t tired already then they will be after this lol!)
4 sets of 30 sprinter crunches (similar to bicycles but much slower, on back balance on tailbone so upper body and lower body is slightly raised of floor, bring one leg in towards middle of body by bending knee and simultaneously bend opposite arm and crunch completely up so arm (elbow) comes in to meet that bent knee, repeat on opposite side-do them SLOWLY and you will really feel in your abs/obliques!!)
5 sets of 15 reps/leg laying leg raises with one 20 pound dumbbell (lay on side and bend leg closest to floor, position dumbbell on top leg (should be straight btw), make sure weight is placed above the knee!. Raise leg up as far as you can to perform reps then switch sides)
Stretch well!!
Feb 02
This chili has only 5 ingredients and is a proven winner in the taste department. I have actually used this exact recipe and won a chili contest with it even so give it a try! Most of the time chili is a healthier option anyways but I make this chili extra special and flavorful while still keeping it nutritious. This recipe is also a slow cooker recipe, stores well, and comes together quickly.
Ingredients:
1 pound lean ground turkey (93/7)
1.5 cups frozen peppers and onions
1 full bag low fat Mexican style cheese (weight watchers brand preferred)
1 can navy beans
1 big jar salsa (any kind you like-I always use chunky style in medium)
Also additional seasonings to season meat (please do not skip this part-it is really important to layer the flavors by seasoning the meat! I used generous amounts of the above seasonings.)
Cook turkey along with seasonings you selected in nonstick pan. Once meat is totally cooked taste it to ensure it has great flavor on it’s own. Once again It really helps the final product taste best if the meat is nicely seasoned.
Add everything into a crockpot, stir, and cook on low or 4-5 hours or 2-3 hours on high if you need to be extra speedy. Make sure you stir it well at least a couple times if you cook it on high though so it doesn’t burn! This chili is deliciously cheesy and it’s also really filling too!!
Makes 8 servings
Per serving:
221 calories
8.5 grams fat
15.8 grams carbs
5.8 grams fiber
21 grams protein
Jan 29
Chocolate cravings are something most people can sympathize with lol! This is a highly versatile, really easy recipe to use whenever those cravings hit. I made a coconut cluster version because I LOVE coconut as you may already know if you have been following my blog. This candy can be made without the coconut, with different sweeteners, small amounts of nuts or dried fruits can substitute in for the coconut too if you prefer. You can make this into a chocolate bark candy or mold it into many different shapes so it is fun to make and be creative with. This would make a great healthy candy for Valentine’s Day or any other holiday too. This recipe is super delicious and decadent tasting too! One of main benefits of making candy (or any foods) yourself is that you have absolute control over what is in it. It also is almost always more cost effective to make it yourself. This candy takes about 15 minutes max to make and stores well too.
Ingredients:
*6 squares unsweetened chocolate for baking
*1/2 tablespoon extra virgin, unrefined coconut oil
*3 teaspoons coconut palm sugar with stevia (I highly urge you to use this sweetener for the nutritional properties (see picture below) but you can sub in another sweetener of your choice instead)
*1/2 scoop of protein powder (any kind of protein powder will work here whey, casein, plant based, or blends and any flavor that will go with chocolate (I used french vanilla)-I promise you will not notice it in the final product if you use one that you like the taste of)
*1 tablespoon reduced fat coconut shreds (can substitute nuts, seeds, dried fruit or omit this altogether but obviously any substitutions will skew the nutritional data slightly)
Melt chocolate and coconut oil in microwave using 30 second increments until it is smooth and super melty.
(Sorry no flash in top pic!)
Mix in all the rest of ingredients until fully incorporated.
Make 6 candies by evenly distributing mix into candy molds. I am going to use this cute little Tiki guy mold (FYI this is actually an ice cube mold) since he is tropical but you can use any other mold you want (silicone ones are best because it pops out easiest) or you can make it into bark by spreading it thin onto a tray lined with nonstick foil or parchment paper then breaking or cutting it apart equally into 6 portions.
Pop into the freezer for 5-10 minutes or until set then enjoy your healthy chocolate candies :-). Let them sit out for several minutes before eating to soften them up a little. Store leftover candies in freezer in an airtight container or freezer bag.
Mix it up and make these candies different for holidays and seasons too. They look really cute and are a great more nutritious treat to snack on 😉
Per candy:
76 calories
5.0 grams fat (healthy fat that nourishes your body)
4.3 grams carbs
1.8 grams fiber
3.0 grams protein
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