Helpful Websites

When you are beginning your journey to the fitness world, it can be EXTREMELY overwhelming! There is so much to learn and everyone has their own opinion and beliefs. If you haven't found out already, everything contradicts each other. Some people say to eat every few hours, others say it doesn't matter. Some people say that you shouldn't do fasting, some people do it anyway. Should you count calories, do IIFYM, or intuitive eating? These are just a couple of the examples I'm sure you are going to find along the way.

With that said, it is important to realize that everybody is different and every body is different. What works for others, may not work for you. At the beginning, it will be a trail and error until you find something that works but just remember that it takes time. It took you years to get the body you have now, it will take time to get it where you want (whether it's gaining or losing). The only way you are going to learn what is best for you is to learn and educate yourself to the best to your ability and use the tools necessary to reach your goals. I have compiled a list of great websites and resources that I use and recommend. Some of these sites are even 'social' and I would love to connect with you! Sign up and send me a request!

MyFitnessPal - Logs has easy-to-understand charts for tracking your progress and also shows you a count of how many calories you have “left” to consume for the day to keep you on track with your goals. It also has an app for your phone! Find me on MyFitnessPal!

Bodybuilding.com - The largest selection of Bodybuilding Articles, Exercises, Workouts, Supplements, & Community to help you reach your fitness goals! Find me on BodySpace!

IIFYM.com - IIFYM stands for If It Fits Your Macros. This breaks your calories down into macro-nutrients (carbs, fat, and protein) for the best way to reach your goals. I personally use the idea of IIFYM so I find this website very helpful. Use the calculator to figure out yours today!

Instagram - Most of you are probably wondering why in the world that I put Instagram in as a helpful website. Instagram is FULL of health/fitness enthusiasts who are constantly posting motivational/inspirational quotes, progress photos, healthy recipes, and more! Some hashtags I love are #fitfam #motivation #healthyeating. Find me on Instagram!

BioLayne YouTube Channel -  Layne Norton is a well known bodybuilder and also holds a PhD in Nutritional Sciences and Biochemistry. With that said, he knows his stuff! He posts video logs and debunks many of the popular nutrition myths and "bro" science.If you are interested in educating yourself, BioLayne is great! Check out his site, too! 

These are some of the sites and resources I would definitely recommend to anyone interested in the fitness and health world. As I stated earlier, you are going to find many different 'studies' and beliefs that may conflict but it is up to you to decide what works for you and your body. If you are confused about what you should do or have questions, reach out to those that you trust and know that can help you and won't lead you astray.

Recipe: Healthy Chicken Enchilada Casserole

I've never been one to eat enchiladas because they are known to be full of fat and not very good for your waistline. I also wasn't a fan because of the things that they were typically filled with. Over the years, my taste buds have changed drastically and I have broadened the food that I eat. With that said, I love finding new ways to eat 'old favorites' or new recipes all together. 

I have came across many different recipes for enchiladas, but haven't been impressed by the ingredients and nutrition breakdown. The breakdown for this recipe is 388 calories - 32 carbs, 12 fat, and 32 protein. NOTE: This is for 4 servings, but it could easily be 5-6 servings. I prefer eating less, bigger meals. I was so pleased with this casserole and it is definitely going to be one of our regular dishes at home now. It's so easy, really good, filling, and it's healthy!

Ingredients

• 2-3 cooked shredded chicken breasts, cooked (200g)
• 1 cup Medium Enchilada Sauce
• 1 cup Canned Corn
• 1 cup Black Beans (reduced sodium)
• 4 high fiber tortillas (I use Ole - Extreme Wellness Tortilla Wrap)
• 1 cup Shredded Mild Cheddar Cheese

Instructions

1.  Preheat oven to 350 degrees
2. Coat bottom of 8x8 or 9x13 pan with 1/4 cup enchilada sauce
3. Place two tortillas on top of the sauce. If using a 8x8 pan, I suggest cutting the tortillas in half and putting the straight edges near the side of the pan. Top tortillas with 1/4 cup enchilada sauce.
4. Layer the shredded chicken, corn, and beans next!
5. Top layers with 3/4 cup of cheese.
6. Top with remaining 2 tortillas.
7. Coat the torillas with the remaining enchilada sauce. Finish with adding the rest of the cheese to the top!
8. Cook for about 30 minutes.
9. Enjoy!

Recipe: Ritz Chicken

Chicken is one of my favorite things to cook with because there is so much you can do with it! Plus, the macros are easy: 0g carbs, 4g fat, and usually around 25-30g of protein! Not only do I use chicken as the main item for lunches and dinners, but it's also great on pizzas or in soups! To change up dinner the other night, I decided to make Ritz Chicken!

Ingredients

• 1 chicken breast
• 1.5 ounces of plain Greek yogurt
• ½ serving of Ritz crackers
• Salt, pepper, garlic powder
• Optional: Parmesan cheese

Instructions

1. Preheat oven to 350 degrees.
2. Use a nonstick pan or spray olive oil onto pan, then place the chicken in the pan.
3. Mix together the yogurt, seasonings and Parmesan cheese if desired. Evenly coat top of chicken with the yogurt mixture.
4. Carefully coat the top of the chicken with the Ritz cracker (I used Bacon flavored, yum!).
5. Place in oven and cook for 30-40 minutes until thoroughly cooked.
6. Enjoy!

This chicken is so flavorful! By using the Greek yogurt, the chicken stays nice and moist and also it adds more protein! As always, I like to post the macros for those interested! 230 calories | 7g carbs, 6g fat, 36g protein. Keep in mind that this is specific for the brands that I have used, so yours may vary.

Chasing My Goal

Each and every day I push myself to be the best me I can be. This can mean a variety of things depending on the person. For me, I mean taking care of my body, mind, and health for optimal performance. Of course I hit the gym each and every morning, working to be better, faster, and stronger. Of course I eat healthy and track my macros to ensure I'm hitting my dietary requirements. But, it doesn't stop there. Your mind controls everything, so until you have control of your mind and your thoughts, you've still have work to do.

During my fitness journey, I have always aspired fitness models and competitors. They are strong, beautiful, and capable women who believe in themselves and work hard to achieve their goal/dream. That to me is a beautiful thing. Often times it's easy to make excuses. "I'm too tired." "I don't have enough time." "I will do it tomorrow." Instead of making excuses, try saying it's not a priority and see how fast your thoughts change. If it's important, you'll find a way.

I'm happy to say that I am finally in the right mindset to move forward with my goal of competing. I can't believe I can actually say that! I've read the post-show stories about the weight gain and the unexpected costs, but I've also read the success stories. While the cost is expensive and it will be a hard journey, I know each and every step will be worth it. The amount of dedication and strength (both mentally and physically) that I will gain will be awe-inspiring. I have no doubt in my mind that I will bring the best package I can to that stage in 2015.

Now, just #watchmework ✌

Recipe: Carrot Fries

Oh my goodness! You are probably thinking, 'You are crazzzzy! Carrot fries, really??' So good! You have no idea. I have seen these babies around the #fitfam and had the urge to try them this weekend. Some people claimed that these were even better than sweet potato fries. The verdict? THEY ARE. What are you waiting for?  

 

Ingredients

• 2 lbs carrots
• 1 tablespoon olive oil
• Seasoning(s) to taste

Instructions

1. Preheat oven to 400 degree.
2. Peel and slice carrots into size of choice. I prefer mine thin! I have also used a wavy-cutter too. Get fancy!
3. Toss carrots into a bowl with olive oil and seasonings of choice.
4. Arrange carrot fries in a single layer on a baking pan.
5. Bake for roughly 20 minutes, flipping in between. Feel free to use your best judgement if you want your carrot fries cooked longer.
6. Enjoy!

Did you know? Even as little as a medium sized carrot contains over 200% of your daily recommended value of vitamin A. These carrot fries are guilt-free, vitamin packed, and sooooooo good!

Top 3 Nutrition Documentaries

If you are interested in nutrition and living a healthy lifestyle, it may be hard to know where to start. Do you count calories, cut carbs, eat 0 calorie items, go natural/organic, IIFYM, etc? There is no way to answer these questions unless you do research for yourself. Yes it will take time, yes it will be confusing at first - but knowledge is key. Never believe the first thing you read because there are many different views out there and EVERY body is different. An adult male needs a different nutritional break down than an adult woman, just like someone that is 5'2" needs a different nutritional break down than someone who is 6'0".

 

Because reading may not seem interesting at first, there are nutritional documentaries that I highly recommend taking the time to watch. These documentaries will open your eyes, challenge everything you thought you knew, and get you interested to begin your own research!

 

1. Hungry For Change

HUNGRY FOR CHANGE exposes shocking secrets the diet, weight loss and food industry don't want you to know about; deceptive strategies designed to keep you coming back for more. Find out what's keeping you from having the body and health you deserve and how to escape the diet trap forever. Featuring interviews with best selling health authors and leading medical experts plus real life transformational stories with those who know what it's like to be sick and overweight. Learn from those who have been there before and continue your health journey today.

2. Food Matters

With nutritionally-depleted foods, chemical additives and our tendency to rely upon pharmaceutical drugs to treat what's wrong with our malnourished bodies, it's no wonder that modern society is getting sicker. Food Matters sets about uncovering the trillion dollar worldwide 'sickness industry' and gives people some scientifically verifiable solutions for overcoming illness naturally. The focus of the film is in helping us rethink the belief systems fed to us by our modern medical and health care establishments. The interviewees point out that not every problem requires costly, major medical attention and reveal many alternative therapies that can be more effective, more economical, less harmful and less invasive than conventional medical treatments.

 

3. Forks over Knives

Through an examination of the careers of American physician Caldwell Esselstyn and professor of nutritional biochemistry T. Colin Campbell, Forks Over Knives suggests that "most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting our present menu of animal-based and processed foods." It also provides an overview of the 20-year China-Cornell-Oxford Project that led to Professor Campbell's findings, outlined in his book, The China Study (2005) in which he suggests that coronary disease, diabetes, obesity, and cancer can be linked to the Western diet of processed and animal-based foods (including all dairy products).

 

With regard to describing the nutritional approach as a "whole foods plant-based" rather than "vegan" one in the film, Director Lee Fulkerson (in an interview with Canada's National Post) notes that, " 'Veganism just means anything that doesn’t have animal-based products in it. But you can still eat highly processed foods that are vegan,' he says, citing potato chips and french fries as examples. 'You want to use minimally processed things.' ”

______________________

 

When I began my journey, I watched these documentaries and I believe that this where my passion began. I found the information that is shared in these documentaries are VERY interesting and it all made sense. I questioned the foods I was used to eating, the headaches, the drowsiness, the colds, etc and I took the initiative to do something about it. I truly believe that most people don't know how good their bodies are designed to feel. If you are ready to put your health first, these documentaries are a great place to start.

 

There are many more that I would reccomend as well: Food, Inc., Simply Raw: Reversing Diabetes in 30 Days, The Future of Food, SuperSize Me, and many more!

Recipe: Sloppy Joes

Yummmmm! Sloppy Joes are a childhood favorite that you CAN'T live without! You may be trying to eat healthier and are concerned that Sloppy Joes aren't a good option, so you opt out - wrong. Sure, you will want to stay away from that great $1 can of Manwich, but you can still have your childhood favorites. Many homemade recipes call for a large amount of ketchup (high fructose corn syrup) and brown sugar. These two ingredients are imperative to making the BEST sloppy joes, but be careful with how much you use!

 

 

Ingredients:

• 1 package Lean Ground Turkey (97% Fat Free)
• 1/2 cup Ketchup
• 1/3 cup Brown Sugar
• 2 tbsp Flour
• 3/4 cup Water

Instructions:

1. Brown ground turkey over medium heat and drain. Return pan to stove on low heat.
2. Add Ketchip and Brown Sugar until combined.
3. Mix the flour with the water and pour into pan. Combine all ingredients.
4. Cook on low and let mixture thicken - less than 5 minutes.
5. That's it! Enjoy!

There you have it, 5 Ingredient Sloppy Joes! Eat this with a bun, wrap, or even a flatbread! Be creative with your recipes and keep your taste buds guessing! Enjoy the fun that is along the journey! It's great to try new things, and to think differently. My sloppy joes made roughly 8 sloppy joes - but it depends on how much you pile on your bun! I divided this into 4 servings (enough for 2 sloppy joes) and the mixture came to 228 calories (14c/4f/33p). Don't forget to adjust for whatever kind of bread you use.

Recipe: Healthy Shepard's Pie

Growing up as a child, your mom probably made this for you. You probably thought it was just leftovers put into a dish and baked. Real crafty mom! In some cases, you could have been right! This dish is super easy and it's filling! It's also so easy to make a big batch of it to eat throughout the week. Turkey, Potatoes, and Veggies - what could be better!?

Ingredients:

• 1 container of Lean Ground Turkey (1.25lbs)
• ½ onion
• 2 cups frozen vegetables of choice
• 1 chicken bouillon cube
• 1 cup of water
• 2 cooked potatoes
• Paprika, Salt, Pepper, Chili Powder (optional)

Instructions:

1. Preheat oven to 375 degrees.
2. Combine the ground turkey and chopped onion in pan over medium heat. Drain once cooked throughout.
3. Place back onto stove over medium heat and add frozen vegetables. Dissolve the chicken bouillon cube into water and add to pan. Spice to your liking, I used the spices listed above.
4. While the frozen vegetables are thawing out and the spices are flavoring your dish, mash the potatoes in a bowl. You may need to add some milk, again - this is to your preference.
5. Transfer your turkey, onion, vegetable mixture evenly into an 8x8 pan. Top with your smashed potatoes. Add additional paprika to the top of your potatoes.
6. Place into oven and cook for 20 minutes.
7. Enjoy!

With the ingredients and brands that I used, this came to 276 calories per serving - 22c/4f/36p. This recipe takes less than 10 minutes on the stove, and you don't even have to put it in the oven for long if your in a pinch because everything is already cooked. I just like to give the potatoes a nice brown on top! Feel free to add whatever kind of vegetables you'd like, changing this to lean beef, or even swapping the regular white potatoes for some sweet potatoes. The options are endless!

Grocery List

So, you want to get healthy but you don't know where to begin? Do you get overwhelmed when you are shopping because you don't know what choice is better? It is very difficult today to get healthy food when the stores are filled with items that claim 'low fat', 'half the fat', 'healthy', 'light & fit', etc. Please be aware that all of these items are FULL OF CHEMICALS! Do not get confused, or misinformed - they are doing what needs to be done to sell their item [a future blog post].

Does this look familiar? Going down aisle after aisle of the store, you see 'options' that are in boxes, plastic, jars, etc. These options were not given 100 years ago, our ancestors ate food - real food. When you are shopping, you must remember to shop in the perimeter of the store. Majority of the items you are shopping for should be found in this region. Fresh foods like fruits, vegetables, dairy, meat, and fish can be found here. Simply by doing this, you can control both the sodium and fat in your diet. Another great tip is to avoid foods with 5 or more ingredients. It is SO important to look at what is put into the products you are putting into your body. When choosing bread for example, the first ingredients should be “Whole wheat flour” or “100% whole wheat flour” not “unbleached wheat flour” or “enriched." Before grocery shopping, make sure you have eaten before hand. If you do into the store on an empty stomach you are likely to grab snacks and junky processed foods. On that note, get rid of the junk food you have in your house. If you don't buy it (or have it), you won't be eating it.

I have put together a grocery list of common items I get when I go grocery shopping. I've broken it down into protein, carbs, fats, beverages, etc. If it's not on this list, there is a good chance that I don't eat it.

GROCERY LIST:

Protein:
Protein powder
Eggs
Egg Whites (Only ingredient - egg whites)
Canned/Bagged Tuna (in water)
Boneless/skinless chicken breast
Wild Salmon
Lean ground turkey (I get the 97% Fat Free from Walmart)
Plain Nonfat Cottage Cheese
Plain Nonfat Greek Yogurt (Only 2 ingredients - Cultured Pasteurized Milk, Live And Active Cultures)
Tofu
Tilapia

Fibrous Veggies:
Spinach
Romaine Lettuce
Broccoli
Asparagus
Bell Peppers
Mushrooms
Cauliflower
Green beans
Zucchini
Cucumber
Carrots
Artichoke
Kale
Brussel Sprouts

Complex/Starchy Carbohydrates:
Brown Rice
Whole Wheat Bread
Black Beans
Chick Peas / Gorgonzola Beans
Old-fashioned Oatmeal
Steel-Cut Oats
Quinoa
Sweet potato
Yam
Whole Grain Tortilla

Healthy Fat Options:
Natural peanut butter or almond butter
- only ingredient should read nut of choice (ex: peanuts, almonds, or cashews)
Olive oil
Coconut Oil
Nuts - Raw almonds, Walnuts, Pistachios, Pecans
Avocado
Chia Seeds
Flax Seeds

Fruit
Lemons (Use in water & fish)
Blueberries
Raspberries
Strawberries
Apples
Bananas
Grapes (Snack only, high in sugar)
Pears

Beverages
Water
Unsweetened Almond Milk
Green tea bags
Coffee

That's it folks! Remember to shop the perimeter of the store, this way you will get all the necessities and none of the junk! Eating these holistic foods will make you full, unlike those pre-packaged meals. It may take a while to get used to the switch, but ones you do - you will be thankful.

 

If you are questioning an item, comment below and I'd love to help you out! Also, if you are ever concerned about an item - I suggest downloading the Fooducate App on your smart phones.

You've overeaten, now what?

Family gatherings and social events are some of the hardest times to stay on track with your diet. We've all been there. All things cheesy, creamy, crunchy, smothered, etc WILL BE AT YOUR GATHERING. How do you deal? You need to enjoy yourself and indulge in your favorite pastimes - within moderation. It's so easy to go overboard because these goodies are usually filled with sugar which leaves your tastebuds wanting more even after you are full. Below are some tips on how to deal!

Tips:

• Don't feel bad or discouraged! It's in the past, the damage has been done - move on. I mean, you did enjoy it right?
• Don't weigh yourself. You are aware you fell off track, and it's time to see the damage right? No! All those 'bad' food choices have SO MUCH sodium in them that your body may not be used to. You may step on the scale and be 5lbs more than you were yesterday. This is absoutely impossible. You would have had to eat 17,500 calories OVER your maintence (usually roughly 2200) to really gain 5lbs. The weight you are holding is mostly water, give your body some time to equal out.
• Don't starve yourself. Some may feel the only way to reverse the damage is to not eat. This could be more harmful. Just get back on track with your diet, eating the way you normally would to reach your goal. One bad meal won't derail you, just keep moving forward.
• Use it for fuel. All of the carbs and fats are all energy sources - use them up! Get active and make something positive out of what you feel is negative. I have GREAT lifts after indulging on some naughty food.
• Document your feelings. This may sound weird, but try it. Owning up to what you've done might be just what you need to avoid it next time. Next time you are faced with the opportunity again, you can look back and make better choices. Did it not agree with you well, did you get sick to your stomach, did you continue eating bad for days, etc? Making better choices start with you.

 

Hopefully you find these tips helpful, as I've learned them throughout my journey. Overeating happens, but how you deal with it is up to you. Don't wait for tomorrow, or next week to get back on track - start with the very next meal! What tips do you use to combat overeating?

Recipe: Pistachio Chicken

You are always hearing that you should have a good combination of protein, carbs, and healthy fats for dinner right? Well, guess what?! I have the perfect recipe for you! This Pistachio Chicken is a tasty dish that uses crushed up pistachios as the crust which gives you a crunchy texture while reaching your healthy fat intake for the day! I absolutely love the nutty texture. It reminded me of watching baseball and snackin' on nuts at Camden Yards. If you love nuts, you've got to try this!

Ingredients:

• 1 Chicken Breast
• 1/4 cup shelled pistachios
• 1 tbsp egg white
• Pepper (Salt if pistachios aren't salted)

Instructions:

1. Preheat oven to 375. Line baking sheet with aluminum foil for easy cleanup. If you have a baking rack, I suggest using this for this recipe so the chicken can cook evenly. Place on top of baking sheet.
2. Using a food processor, slap chop, etc crush the pistachios into small pieces. The smaller the nuts are, the better they stick to the chicken. If you aren't sure how to crush the pistachios you can always put them into a ziploc bag and beat them a mallet, or something around the house.
3. Place egg white and pistachios into different containers. Add pepper to the pistachios. Note: Depending on the size of your chicken breast, you may need more egg whites.
4. Dredge the chicken in egg white and then into the pistachio/pepper mixture. Depending on your preference, you can coat the chicken entirely or just on top. Place onto backing rack.
5. Bake for 35-40 minutes, or until chicken reaches 165 degrees.
6. Enjoy!

This recipe is super-easy, packed with protein, and a good source of healthy fats! It's perfect to pair with your favorite complex carb such as brown rice or sweet potato. This will have you feeling full for a while due to the protein and fat content. This recipe comes in under 200 calories with 4g carb, 10g fat, and 25g protein. Who's going to give it a try?!

Do your Research

 There are so many benefits to having a healthy body that people are willing to do whatever it takes to achieve it. Some of the benefits include increased energy and endurance, healthy blood pressure, improved quality of sleep,improved mood and self confidence, etc. So many people actually end up harming their body trying to achieve a healthy body. How?

 

There are hundreds of thousands of diets today. If you think I'm exaggerating, check out wikipedia. Among the top eight diets you'll find Atkins, Zone, Weight Watchers, Raw Food, Mediterranean, etc. All of these diets have different approaches, but typically have a common end goal - weight loss. With the media today, so many women are uncomfortable in their own bodies so they resort to diets to help them achieve the 'sought' after look. But with so many diets being advertised, how do you choose?

 

When trying to find a 'diet' that works for your goal it can be very time consuming, confusing, contradicting, etc. You must remember that these people who have 'created' these diets are doing it to make money. They are after your money and will tell you whatever you want to hear. Let me tell you something - you don't need them. STOP with the shakes, the pills, the pre-made meals, and for heavens sake STOP EATING THOSE LEAN CUISINE MEALS! Do you even know what's in them?  Many frozen dinner options contain trans fat—the substance linked to heart disease that’s now nearly banned, even in fast-food chains. And to enhance flavor, they’re packed with additives, sodium, and even sugar, not to mention a plethora of preservatives.

 

 

While I'm not saying that you can't lose weight on these diets (because you can), I would not recommend it. Most of the weight loss is from water, and what happens when you stop taking these said pre-packaged meals, shakes, pills? I guarantee you will gain the weight back, if not more. You have to change your lifestyle, or you will always be eating the whole package of cookies or the whole carton of ice cream.

 

Food is your friend and should be used as units of energy. No food should be off limits, which I've stated before. You can have your chips, cookies, etc - just in moderation. All you need for weight loss is a calorie deficit, and I don't mean go try living off of 1200 calories ladies! If you are doing this, you are doing it wrong and are harming your metabolism. Most women's maintenance calorie intake is roughly 2200 calories - slowly cut your calories. Don't hurt your body. Don't be the one who is afraid of carbs or fats, the one who does hours of cardio, the one who is spending hundreds of dollars on 'fake food', the one binging on the weekends. Don't do it. Ask for help.

 

Tips:

• Eat wholesome items with 5 or less ingredients.
• If you can't pronounce it, don't eat it.
• Shop the perimeter of the store. You will get your lean proteins, dairy, produce, etc.
• Plan before you shop. Eat before you shop. This allows you to get in and get out without picking up those unhealthy options.
• Eat your vegetables. Have a colorful plate.
• Drink your water.
• Don't say, "I can't have that." Instead, "I can have that, I just don't want it."
• Cardio is NOT needed for weight loss.
• Check out sites like http://www.fooducate.com/ or http://www.goodguide.com/ if you are confused. Fooducate has a great app that I would recommend for beginners.

 

At the end of the day, if you are truly seeking for help - reach out to someone who is educated in the area, preferably a nutritionist. I know I've touched on a lot of topics in this post, so if you'd like me to go into more detail about a certain topic - please comment below.

Recipe: White Chicken Chili

I have the perfect recipe for these chilly winter nights we've been having this year. This White Chicken Chili is fast, cheap, and easy! Make this recipe and you can eat it for a couple days, perfect for meal prepping! If you desire and your diet permits, it's perfect to pair with some tasty corn bread! You even have the opportunity to make this either on the stove, or make it in the crock pot!

 

Ingredients:

• 4 (15 ounce) cans white beans
• 1 (15 ounce) can black beans
• 1 (14.5 ounce) Mexican stewed tomatoes
• 1 (4 ounce) can green chilis
• 1/2 C salsa
• 1 T homemade taco seasoning
• 2 chicken breast (frozen works well)
• 1/2 C Plain Greek Yogurt 0%
• 1 t oregano
• 1/2 t cumin

Instructions:

1. Drain the cans of beans halfway.
2. Combine the beans, stewed tomatoes, green chilis, salsa, and cooked chicken into a large pot. Chop up the stewed tomatoes if desired.
3. Make your homemade taco seasoning and extra spices and include into pot.
• (makes about 3 Tablespoons)
  Ingredients:
  1 tablespoon chili powder

  1/2 teaspoon garlic powder

  1/4 teaspoon onion powder

  1/4 teaspoon crushed red pepper flakes

  1/2 teaspoon dried oregano

  1/2 teaspoon paprika

  1 1/2 teaspoons ground cumin

  1 teaspoon sea salt

  1 teaspoon black pepper
4. Cook over low heat for approximately 20 minutes.
5. Mix in Greek yogurt and cook for an additional 5 minutes.
6. Enjoy!

As I stated before, this can be made in a crock pot also. Place all ingredients (raw chicken) except for Greek yogurt in crock pot. This should be cooked on low for 7 hours or high for 4 hours. About 15 minutes before eating, add the Greek yogurt. It's as easy as that!

Recipe: Homemade Chicken Tenders + Honey Mustard

Ahhhhh! Who remembers eating the beloved chicken tenders as a child? Whether they were frozen or from a fast food restaurant - these babies would have a high calorie count, mostly coming from the fat content. Luckily, I have re-made your childhood favorite that won't harm your waistline! I even paired it with a homemade honey mustard sauce, so you won't get the extra preservatives.

Ingredients:

• Chicken Breast (or pre-cut Chicken Tenders)
• 1/4 cup Bread Crumbs
• 1 Egg White
• 1 tbsp Honey
• 2 tsp Dijon Mustard

Instructions:

1. Preheat oven to 425 degrees. Line baking pan with foil, spray with non-stick spray.
2. Cut chicken breast into thin strips if you are using a chicken breast.
3. Pour egg whites and bread crumbs into separate containers.
4. Dredge chicken in egg whites, then into the bread crumbs. Place onto baking pan. Continue until you have all chicken tenders dredged.
5. Place into oven for roughly 20-25 minutes, flipping half way.
6. While chicken cooks, you can mix your honey mustard dipping sauce. Mix both honey and mustard together until it mixes. Before using, mix again.
7. Enjoy!

The nutrition facts for the chicken tenders come to a diet friendly 192 calories (12c/4f/27p). As you can see these are lower in fat than the typical chicken tenders. And of course, these are baked and not fried! Instead of using bread crumbs, you could also grind up oats and dredge them into oat flour as well. As for the homemade honey mustard dipping sauce - 70 calories (17c/0f/-p). You know exactly what is in it, and there is no questioning added sugar or harmful chemicals.

 

Do you have other favorites that you'd like to see made healthy? Comment below and you may see your suggestion on the next blog post!

Portion Control

I cannot express enough the importance of portion control while your beginning your journey to a healthy lifestyle. Portion control is one of the most important things that need to be done; yet, so few people are aware that this is a problem. Don't believe me? The average restaurant meal contains between 1,000 and 1,500 calories, according to an article on SmartMoney.com. If that doesn't gross you out, this will:

Here are some examples of how serving sizes have changed since the 1950s:

• Then: The average burger sandwich was 3.9 ounces. Now: A burger sandwich is 12 ounces. (I'm not even going to comment on the toppings and sauces.)
• Then: The size for fries was 2.4 ounces. Now: The size is 6.7 ounces.
• Then: Soda came in a 7-ounce cup. Now: The average soda is 42 ounces. (If this is a sugar-sweetened cola, calories have gone from about 90 to 530!)

 

Just because times are changing, doesn't mean you have to go with the flow. You are the only one in charge of what you fill your body with. One of the main reasons of weight gain is due to portion sizes. Take breakfast cereal for example, when was the last time you broke out the measuring cups and actually measured? Chances are you are eating 2-3 servings in one sitting because you have no clue. Americans are overeating. I have compiled a list of tips that can help you portion your food correctly to help you reach your goals.

 

1. Read Nutrition Label

If you want to get your portion sizes correct, you must start here. This is imperative to your success with your new lifestyle. If you don't know the serving size, then you do not know how much to portion. There is a lot of helpful information on the nutrition label! If your new to this, you may feel overwhelmed when looking at it for the first time. After you have done it a couple times, you will know just what to look for! Click the image below to learn to read food labels!

 

 

2. Measuring your Food

This goes hand-in-hand with reading the nutrition label. Why read the nutrition label if your not going to follow the recommended serving size? This is exteremely important if you are tracking your calories or macros in order to reach a goal. If we do not measure out foods and 'eyeball' it - we tend to overestimate the serving size. You are only cheating yourself. Think of the breakfast cereal for example. You are in the kitchen, you have your bowl, spoon, milk, etc - why not pull out the ½ cup measuring cup. At the beginning of your journey, you may only have access to measuring cups; however, the only way to accurelty measure you food is with a foodscale. Of course, we all have the times when we are out and don't carry measuring cups so check out the chart below to estimate as best as you can.

 

 

 

3. Balance your Plate

Unfortunately if you think that your protein (meat-source) should take up half of your plate, you are wrong. Shockingly enough, vegetables/fruits should take up half of your plate. These are nutrient dense foods and a great source of fiber. One cup of broccoli gives you 130% of Vitamin C! One cup of carrots gives you a whopping 420% of Vitamin A! With ½ of your plate being used by vegetables - this allows ¼ for your protein, and ¼ for your whole grain starches.

 

 

4. Avoid Eating out of the Container

This can also be called 'emotional eating.' You've done it, I've done it.. you're bored and you open the fridge or pantry as habit. STOP! Go occupy yourself by doing something else, there are plenty of at home exercises that will also aid in the success of your goals (squats, planks, lunges, push-ups, etc). Anyway, this leads to overeating - BAD. You're standing infront of the pantry eating chips or crackers, before you know it - you've been there for 5 minutes. Take the time to put a serving on to a plate or in to a bowl, doing so will all but force you to dish out a little "automatic" portion control. If it helps, divide helpings into single-serving zipper bags. You'll still be much more likely to keep yourself in check than if the full-size package ends up in your hands when you're in the grip of some serious cravings.

 

5. Plan your Meals

If your really serious about reaching your goals, it's time to plan your meals. By planning your meals ahead of time, you'll be able to measure and pack your food for whenever it's time to eat. I plan my meals everyday, that's right - 6-7 meals! This way I don't have to wonder what I'm going to have, or settle for getting something that won't help me reach my goals. I set myself up for success. By planning my meals, I don't have to worry about eating off track or eating more than I should. I go further and plan dinners for a week or two in advance. It's nice to not question what I'll be making for dinner, and then end up going out somewhere to spend money when a meal can be cooked at home for less.

 

 

 

Would you like to know more about how I plan meals and dinners? Comment below if you do and it can be a future post!





You are enough.

I want you to know something.

You are enough.

 

Right now. Just the way you are. You are enough.

 

You don't need to be skinnier or tanner or prettier. You are not a bad person because you aren't dedicated enough or you struggle to control your eating. You do not deserve any less love because you are not a size 2. Your body does not define you and you should not let it.

 

You are beautiful. The sexiest people are those who carry themselves with condifence. They're the ones who know their worth and they let it show. YOU should be one of those people. Because you deserve only the best, no matter your struggles. Listen to me, you are enough.

 

__________________________

 

When your making your journey, it's important to remember to love yourself. Love yourself as you are now, so you can appreciate all of your hard work later and love yourself and your body even more. Reaching goals, whether its losing weight, eating heathier, exercising more, etc can be difficult and seem like it's not getting easier or your not making progress. Don't quit.

 

 

Everyone has moments where they feel depressed and get down on themselves - it happens. The only one who can change this is YOU. Don't beat yourself up about things you could be doing 'better' or why you aren't progressing as fast as you think you should. Trust me, it's a slow process! Sure, I may feel discouraged along the way, but did I stop when I was tired? Did I stop when I was out of breathe? No! Those things are only temporary, and those things are what is going to make the difference. Always remember to push yourself, it's you vs you.

 

"Never compare your beginning to someone's middle."

 

I know you see them, I see them too - they are everywhere. Those beatiful #fitspo women you see on Instagram, Facebook, Tumblr etc. These bikini competitors and fitness models are absolutely stunning. Of course you want to look like that, who doesnt?! While it may be fine to idolize these women and aspire to look like that - you must remember they have trained hard for YEARS! It's not realistic to compare your journey with theirs, so don't. They have trained and dieted for years, using supplements, paying for nutrition coaches, etc. Some even decades - no joke.

 

 

These beautiful, strong, fit women also struggle with their body image, binging, etc. A lot of these women often struggle after they compete. They see their bodies at their 'best' usually dimished of any water, 12 weeks into a prep, spray tanned, etc. They have put a lot of time and dedication into getting their bodies to look best on stage, but the weeks following can be very difficult for them. Because their prep is very strict, especially a couple weeks prior to their competition, they binge afterwards. They don't eat items like pizza, burgers, fries, cookies, or candy during their prep, so when they are finally able to eat it - they can't stop. Depending on the person, this can last a day, a week, or even months. If they do not reverse diet correctly, they can see a weight gain of 10+ pounds.

 

What i'm trying to say is that even those these women look incredible, it's not realistic to compare yourself to their 'best'. You may just be beginning and learning, while they have so much experience under their belt. What i'm also trying to convey is that these women have the same issues that you may face along your journey, but you have to keep going. You have what it takes. You are enough.

 

"Giving up because of one setback is like slashing your other three tires because you got a flat "



Recipe: Portabella Pizza

 

Ohhh my goodness! Doesn't that look delicious?! It was - my husband can confirm! These Portabella Pizzas are great for those late night pizza cravings. These allow you to give into your pizza cravings, but keep you on track with your diet/fitness goals. Portabella mushrooms are low-calorie and low-fat, packed with a high count in fiber, potassium, and B vitamins.

 

I had created this great short video to show you how to prep the mushrooms, but Instagram decided to shut down on me which resulted in me losing it. These aren't that hard to make, and they are customizable so you can top them with whatever topping you'd like! These are a must try!

 



Ingredients:

• Portabella Mushroom Caps
• Your favorite pizza sauce
• Toppings of your choice (I used low-fat mozzarella, sauteed onions, and mini turkey pepperoni)
• Seasoning

 

Instructions:

1. Preheat your oven to 425 degrees.
2. Remove the ribs and the short stem from the caps.
3. Place caps on non-stick baking pan. Sprinkle the caps with garlic powder and place into oven for 8 minutes.
4. Take caps out of oven and use a paper towel to remove any excess water. (You may not see any water, but do anyway).
5. Put back into the oven for 8 minutes, and use another paper towl to remove water.
6. Now it's time to have some fun! These are your pizzas so top them with whatever toppings you wish! As stated above, I topped mine with some low-fat mozzerella, sauteed onions, and mini turkey pepperoni and a little basil.
7. Place back into oven for about 8-10 minutes, or under broiler until cheese is melted.
8. Enjoy, guilt-free!

These bad boys clocked in under 200 calories! Yes, all THREE of them! They were so flavorful and delicious. I even paired these pizzas with some sweet potato fries! What toppings would you add to these Portabella Mushrooms? Comment below!

Also, today is the first day of the new poll - be sure to check it out!

Recipe: Whole Wheat Avacado Brownies

 

 

Who loves brownies? Everyone! Who loves the high fat and high calorie count? Noone! Luckily, I came across Taralynn McNitt's Healthy Brownies and couldn't wait to try them! These brownies have absolutely no butter, and no sugar! Oh, and the best part: one brownie is 27 calories (4 g Carbs, 1 g Fat, 1 g Protein, 1 g Fiber, 1 g Sugar). Can you say amazing?! You'll be surprised that the fudgy-ness comes from avacado! I have included the recipe below for easy access.

 

Ingredients:

• 1 Medium Avocado
• 3 Medium Eggs
• 1 Cup Whole Wheat Flour
• 1/2 Cup Unsweetened Cocoa Powder
• 1/3 Cup Hot Water
• 1 Tbsp Vanilla Bean Paste or Vanilla Extract
• 6 OZ Vanilla Yogurt, 5 Packets Stevia
• 3 Tbsp Dark Chocolate Chips
• 3 Tbsp Honey or Agave

 Instructions:

1. Preheat the oven to 350 Degrees
2. Add the egg, avocado, and yogurt to a mixing bowl and mix on high until combined.
3. Mix in the vanilla and Stevia.
4. Add the water to the cocoa powder and mix. The consistency should be like icing. If it’s too thick, add water by the tbsp.
5. Mix the chocolate into the yogurt, eggs, and avocados.
6. Mix well. If you do not have an electric mixer, you can use a food processor or a blender.
7. Add the flour to the mixing bowl. Combine.
8. Add Agave/Honey to batter.
9.  Grease a baking dish and add batter to it. Spread the batter out evenly. Top with chocolate chips.
10. Bake in the oven for 25-30 minutes!
11. Let them cool for about 30 minutes in the refrigerator before cutting into them. You will want to keep these in the refrigerator. The cold air gives the brownies a fudgy texture and brings out the chocolate flavors!
12. Cut the pan into 48 mini bites!

 

That's it! Now you have yourself a healthy alternative to your usual brownies! Feel free to change the chocolate chips to m&ms, peanut butter, chocolate syrup - the options are endless! This would be perfect to add to a sundae, froyo, or maybe the one ingredient ice cream recipe that is coming soon! Stay tuned!

If you try these awesome fudgy brownies, please comment below and tell me your thoughts! Have a little fun and have your friends & family try them, but don't tell them secret ingredient!

Hydrating Your Body

Have you ever taken a second and thought about how much water you drink in a typical day? Chances are you aren't drinking enough water. It is recommended that an individual should drink 8 cups of water a day. When you line up 8 cups of water, it may seem like a lot - especially if it's not your beverage of choice. To take a step further, it is said that you should drink 1/2 your body weight in ounces every day. For example, 120lb individual should drink atleast 60 oz of water per day. I, however, drink more than a gallon a water a day!

Don't feel like water is that beneficial to you? You can live several weeks without food, but only a few days without water. You could be dehydrated from not drinking enough water which could cause a variety of symptoms such as fatigue/weakness, irritability, dizziness/lightheadedness, nausea, headaches, constipation, dry skin, etc. These are common issues that many individuals have, but are not aware of the reasoning why or how easily it is to fix.

Dehydration can also CAUSE bloating. When the amount of water in your body falls too low, your kidneys signal the rest of your body to hold onto water. This is one of the reasons why drinking water can help reduce bloating. Increasing the amount of water in your body can stimulate your kidneys to release water, which should help relieve your bloating to some degree.
 

The benefits of water are endless! It is hydrating, refreshing, and healthy at 0 calories! Water removes waste and toxins, transports nutrients and oxygen, controls heart rate and blood pressure, regulates body temperature, lubricates joints, and protects organs and tissue, including the eyes, ears, and heart. Water can even help you lose weight by acting as an appetite suppressant.

Are you ready to hydrate your body and feel the difference? Here are some ways to stay hydrated throughout your day. Keep water with you throughout the day - if you have it and are constantly reminded, you'll drink it without thinking. Keep in mind that if you are thirsty, you are already dehydrated. Beverages high in sugar or caffeine, like soda, can cause dehydration. Be sure to eat food with high water content such as lettuce, watermelon, broccoli, or yogurt. Tracking your water intake can be very motivational, creating awareness and habit-forming. Also, you can benefit from writing on times on your water bottles like so -

 



How much water do you drink per day? Do you make it an effort to drink water throughout the day? Are there tips that help you drink the recommended amount? Help others, and keep yourself accountable by commenting below.

A Healthy Lifestyle

To those that don't know me, I am a 22 year old college graduate who fell in love with the fitness and health industry about a year ago. I became so interested that I began researching and educating myself on having a 'healthy lifestyle.' I read countless of articles about good carbs, bad carbs, protein, healthy fats, fiber, sugar, etc. All this was so interesting to me, and at the same time I became disgusted with what I was filling my body with.

I have always been very busy with school, two jobs, a house to take care of, and bills to pay that I allowed my health to take the back seat. In the mornings I would rarely eat breakfast, and if I did it was cereal. For lunch, I would have something small that didn't need much prep. During college it would be something like cheez-its and an apple because it was easy and handy. If I was working at the restaurant during dinner, I would either have some bread or have the cooks make me some pasta. Then at 9:00 or so when I would get home, I would snack on my beloved Lay's Classic Potato chips. These chips have been a HUGE staple in my diet because of the convenience. Little did I know, this was all about to change!

I was happy with my appearance - weighing 125lbs and 5'2" wearing size 2 jeans. Who wouldn't be?! Once I began learning about having a healthy lifestyle - I was all for it! On January 21st 2013, I began the Insanity Workout and fell in love. It was tough, and I mean tough. The workouts are killer, but once you start you DON'T want to stop. It is very addicting, so addicting that once I completed round one I started round two directly after. The strength and endurance you build.. at home.. with no equipment is absolutely remarkable. It took me a while to see any physical changes, but I was seeing "non-scale" victories. My clothes were fitting better, I was able to do more reps, I had more energy, etc. It wasn't until I changed my eating habits that I began seeing progress.

"You can't out train a bad diet."
 

I could not express this quote enough! No matter how many sit-ups or crunches you do, you will NOT get rid of your 'belly' or your love handles. Also, there is no such thing as spot-reducing. You can't pick and choose where you lose weight from, or else everyone would be doing it. In order to lose fat, you need to have a clean diet. In other words, lean meats, whole grains, fruits, veggies, nuts, sweet potato's, oats, etc. Absolutely no processed foods, added sugar, or soda. By cutting out soda alone, you will see progress - I promise. I will be adding a grocery list shortly to help all of you who choose to better themselves and live a happy, healthy life. Choosing to have a healthy lifestyle has been one of the greatest things I have done for myself, and my health. I have never felt better!

Now that I have moved and joined a gym, my body has transformed before my eyes. When I look back, I can hardly remember who I 'used to be.' It is hard for me to remember barely eating throughout the day, or choosing foods with no nutritional value. It's hard for me to remember how I could stay in bed all day, now I'm awake before my alarm - even on the weekends. I am a completely different person, I am healthy, and I am strong.

"I love the person I've become, because I fought to become her."

Thank you to everyone who has came to me and asked me for my help and my advice. Thank you to everyone who has acknowledged my progress. Thank you to everyone who has supported me in my new lifestyle. It is YOU who motivates me, and keeps me going. I will be using this blog to motivate you, help you, educate you, and most importantly be there for you in case you have any questions. Be sure to follow me on Instagram for daily inspiration - @makenzie_faughnan.

Making the Change

 

With the New Years just arriving, many individuals create 'resolutions' to either lose weight, diet, be healthier, go to the gym, etc. All of these things go back to the same thing - living a healthy lifestyle. Seems like a pretty big task doesn't it? Without a plan this can be overwhelming and time consuming, which results in failure. Not you, not this year.

 



 

First thing is first, this is a slow process. The faster you lose weight, the faster it's going to come back. In this case, slow and steady wins the race! Sure you'll lose weight fast (at first) with all of those fad diets, shakes, and pills around these days, but what happens when you stop using them? You go back to your old diet and the weight is back on faster than you lost it! Do not become a victim of this. You need to make a lifestyle change, it's not a temporary thing. Start small, and make more changes when you can. Yes - I'm saying you can still go out to eat twice a week, you can still eat candy, you CAN still have the things you enjoy. Think of small things you can change in your life that will help you reach your goal.

 

 

 

If you are a soda drinker, try cutting back on soda or even elimating it (recommended). You may think it's not doing that much harm, but it does in the long run! Soda is PURE sugar. If you drink one can of soda a day you are eating 35lbs of sugar per year, and gaining 15+ lbs per year. Just think of the changes you can make by quiting one bad habit. Soda is not the only bad habit people have, many people indulge in their nightly snack which usually consists of something salty or sweet (chips, candy, ice cream). Believe it or not, I was that girl! Instead of having those processed junk foods, try having something a little healthier like home-made 1 ingredient ice cream (recipe to come!), mixed nuts, or some greek yogurt with fruit. It can still be a tasty treat, you just have to give it a try!

 

 

 

I highly recommend starting slow. Incorporate more veggies into your diet, more fruit, less sugar, less processed foods - take it a step at a time. If you jump in with both feet, you are going to back to your old ways in no time! You will feel like you are punshing yourself, but you're not - you're actually doing yourself a favor. Once you begin incorporating 'healthier' foods into your diet, you will not only feel better but you will sleep better, have more energy, etc. Keep in mind that it is going to take time, you may not see results as fast as you'd like, but the process is working.

 

“It takes 4 weeks for you to notice your body changing, 8 weeks for your friends to notice, and 12 weeks for the rest of the world to notice. Give it 12 weeks. Don’t QUIT!"

 

If you aren't sure what you should be eating, keep checking back to my blog where I will be posting many recipes and a grocery list. Become a member so you won't miss it! If you have any questions regarding your diet, please comment below!