Nutrition Rules For Eating Clean

Extremely helpful article! I really love the breakdown of macro nutrients as well as the food suggestions 🙂

Will DEFINITELY, use this as a reference! Thank you for sharing!

~Jess

Balanced Brunette

Nutrients are more important than calories. Count Nutrients.

Nutrition Rules For Eating Clean

Nutrition Rules: An Overview

  • 18% Healthy Fats
  • 27% Lean proteins
  • 55% Complex Carbs
    • 35% Greens
    • 20% Starch

Healthy Fats

2-3 Servings Daily

Gram for gram, about 18% of your diet should come from healthy fats. Healthy fats can be found in fish, nuts, seeds, and certain oils. There are two types of fatty acids: omega-3 and omega-6.

  • Omega-3 fatty acids can be found in fish (such as salmon), flaxseed, and algae.
  • Omega-6 fatty acids can be found in olive, sunflower, and safflower oil, peanuts, walnuts, and soybeans.

The ideal diet is abundant in omega-3 long chain fatty acids (EPA & DHA) and lower in omega-6 linolenic acid (LA) seed oils. Omega-6 is pro-inflammatory while omega-3 is neutral which means that the more omega-3 you eat, the less omega-6 will be available to the tissues to produce inflammation. There is no set ratio of omega-3 to…

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Oat Meal To-Go!

Oat Meal To-Go!

I seriously have the BEST co-workers! They have been completely understanding of my cray-cray diet and will make special food for me. Thank you so much Sara, I’m sad to see you go, but you’re gonna kick ASS at your new job and you’re gonna love it so much. The Oat Meal To-Go cups were DELICIOUS!

peanutbuttercheesecakeandchocolateLazaro, thanks for baking me healthy treats. I loved the cookies you made me, and I appreciate all the substitutions you use 🙂 I can’t wait to try your peanut butter in April! I’m so looking forward to the sugary goodness!

 

Baked Oatmeal To Go:

Ingredients:

-2 eggs
-1 teaspoon vanilla extract
-2 cups applesauce, unsweetened
-1 banana, mashed
-6 packets of Sweetleaf Stevia or 1½ teaspoons stevia powder or use ½ cup honey
-5 cups, Old Fashioned rolled oats {Bob’s Red Mill}
-¼ cup flaxseed meal
-1 tablespoon ground cinnamon
-3 teaspoon baking powder
-1 teaspoon salt
-2¾ cups milk
-Optional toppings: raisins, walnuts, chocolate chips

Instructions:

-Preheat oven to 350 degrees.

-Mix eggs, vanilla, applesauce, banana and Stevia together in a bowl.

-Add in oats, flax, cinnamon, baking powder, salt and mix well with wet ingredients.

-Finally pour in milk and combine.

-Spray a 12 and 6 capacity muffin tin with cooking spray or use cupcake liners. Pour mixture evenly into muffin tin cups.

-If using toppings add them onto the tops of muffins now. If using fresh or frozen fruit, drop it right into the batter.

-Bake 30 minutes until a toothpick in center comes out clean.

-Cool and enjoy or freeze them in gallon freezer bags.

Nutrition Info (without toppings)

Servings: 18* Calories for one: 143* Fat: 4g* Cholesterol: 25mg* Sodium: 161mg* Fiber: 4g* Sugars: 4g* Carbs: 23g* Protein: 6g*

2 Year Anniversary Twisp Vacation

2 Year Anniversary Twisp Vacation

I’ve been MIA for quite a few days! Derek and I went on a 4 day vacation up in the mountains to our friend’s cabin in Twisp for our 2 Year Anniversary, it was absolutely amazing. The views were breath taking and we were blessed with plenty of sparkling white snow as far as the eye could see.

twisp2

We are very fortunate to have great friends that would allow us to spend the weekend in their cabin, it was a beautiful home away from home. Fully equipped, an amazing fire place, awesome leather lounge chairs we spent most of Sunday in, haha, and their decor was bad ass too!

We left Friday morning around 10am, it was about a 2 hour drive there. We stopped in Leavenworth to go to Baren Hauss for their pizza….. CHEAT MEAL! Yeaaaahhh. It was absolutely delicious, carmelized onions, olives, sausage, Canadian bacon and mushrooms…. mmmmm. Super yummy, totally worth it. Guess what? We killed the whole 15 inch in one sitting! OOOOPS!

CHEATMEAL

It was dumping snow when we got to the little town Twisp, we actually had to get chains to get the lil’ Prius up the slick snowy hill! The first shop we stopped at tried ripping us off, charging us $120, AND reminding us they go on the front wheels…. really?! Duh guy! We went to the shop right next door and bought chains for $40, wheww! Trying to take advantage of us city folk.

decor2

We made it up the hill, we honestly didn’t think we would make it up! As you can imagine, we didn’t come back down until today, we stayed nice and toasty inside by the fire drinking Port, mixed drinks, cuddling, and playing games. It was a nice little get away, relaxing, romantic, and time well spent.

I managed to stay pretty ‘healthy’ too. I worked out Friday morning before we left and Saturday morning at the cabin. Derek ran up and down the snowy hill at the cabin twice! 8 miles with an 1,400 foot elevation gain, what an impressive stud. I did a plyometric workout, TRX training, and jump roping. I took yesterday and today off, and we ate really well. Chicken and sweet potatoes Saturday night and spaghetti squash with lean ground turkey on Sunday night.

Here’s the Spaghetti Squash Recipe:

Ingredients:

-1 Squash
-Olive Oil
-Salt
-Lean Ground Turkey Jennie-O 97/3
-Cayenne
-Paprika
-Garlic & Pepper Salt

Directions:

-Split squash in half long ways, scoop out the seeds and place on baking pan with olive oil, bake at 350 degrees until insides are soft and you are able to spoon them out into a bowl. It will take approximately 30-45 minutes

-Cook ground turkey (1-2lbs) in sauce pan with spices – cayenne, paprika, garlic & pepper salt. Use as much as you need!

-Mix ground turkey and spaghetti squash into a bowl, add extra olive oil as needed.

ENJOY!

It was a really great weekend! I miss it already, I can’t wait to go back!

Here’s to the new week 🙂 Happy Monday ~

~Jess

Oatmeal Protein Pancakes!

Oatmeal Protein Pancakes!

Hey Guys,

Just wanting to share my yummy breakfast with you! This post is inspired by Heidi Vasquez, follow her blog:

Fitness Dreams and Eating Clean

Ingredients:

-1/2 Cup Quaker Oats
-4 Raw Egg Whites
-1 Teaspoon Vanilla Extract
-1 Truvia Sweetener Packet
-Dash of Cinnamon

-2 Tablespoons Chocolate PB2
-Drizzle of honey

Directions:

-Mix the 1/2 cup oats, 4 raw egg whites, vanilla extract, cinnamon, and packet of Truvia non calories sweetner into a bowl.

-Oil pan with coconut oil, adds great flavor! Pour in the mixture

FLIP once one side is evenly cooked

-Once your pancake is complete, top with Chocolate PB2 (Yuuummmm!) and drizzle honey! ENJOY!

Awwwww, now I’m hungry for ‘second breakfast’!

~Jess

11 Weeks Out – Booty Progress

Booty Progress

Booty, booty, booty, booty, BOOTY! Everyone knows how obsessed I am with growing a nice ass, so here’s some progress shots I took on Sunday.

I’m not where I want to be, but I feel like I’ve been making slow progress! I see the ‘lift’ action going on! This week marks the beginning of my ‘two-a-days’ as you may know. I’m doing 3 ‘two-a-days’ a week for February, running home from work on Mondays, Wednesdays, and Thursdays. For the first two weeks I will be doing 4 miles those days, the last two weeks I will be doing 5-7 miles those days. I really like the results I get from outdoor running! Not only does the outdoor terrain shock my muscles and challenge my body, but it really helps clear my mind as well. I need to buy running gloves, my hands were FROZEN last night! Cardio is really gonna help shed the ‘softness’ around my curves and display that lean muscle I’ve been building underneath. POLAR

My Polar FT4 came in from Amazon.com yesterday! I was so amped to use it this morning! I’ve always wondered the ACCURATE number of calories I burn during my workouts….. it looks like I’ve been underestimating them this whole time, by a couple hundred! No wonder I’ve been eating ‘second breakfast’ everyday! secondbreakfast

This heart rate monitor is also a great awareness tool. Instead of dilly-dallying up the stairs to do my heavy lifting supersets in between sprint intervals, I RUN up the stairs to keep my heart rate up and ultimately *TORCH MORE CALORIES!* I’ve also noticed that lifting really heavy (well, heavy for me, workin’ on packin’ more weight around) keeps my heart rate up as well. Upper body and certain ab movements are on the lower side. Ironic because I read two articles correlating with this topic yesterday! Check ’em out:

Rev Up You Metabolism by Tracey Greenwood with FitnessRx

8 Reasons Women Should Lift by Kellie Davis with Bodybuilding.com

Now I can eat more Quest bars riiiiiiighhht?! Haha, NOPE. I will be giving those up March 1st, which is a bummer since I have 2 more boxes on the way: Strawberry Cheesecake and Chocolate Chip Cookie Dough….. YUMMMM! I’m sort of obsessed with them, you have no idea. They are especially bomb when you heat them up in the microwave for 15 seconds! OOoooey goooooey delicious-ness! I want to try this gem out soon: PEANUTBUTTER

Yummmmm! Magnifico! I have PB2 now so I can actually make the frosting…… *DROOOOOOL*

INGREDIENTS

– ½ Peanut Butter Supreme Quest Bar

– ½ Chocolate Peanut Butter Quest Bar, cut in half (making two ¼ Quest Bar squares)

– 4g sugar free butterscotch pudding mix

– 2 Tbsp PB2 (may also use powdered peanut butter)

INSTRUCTIONS

1.) Pre-heat oven to 350 degrees

2.) Place a silicone cupcake liner in a cupcake pan (You’ll want to do this step so you can mold the Questbars to the cupcake liner)

3.) Place Quest Bars on plate and microwave for 8-10 seconds.

4.) Press one of the Chocolate Peanut Butter Quest Bar squares to bottom of cupcake liner, molding it to fit the entire bottom/sides of cupcake liner.

5.) Place the Peanut Butter supreme Quest Bar on top of the chocolate peanut butter Quest Bar, molding it to fit the middle/sides of the cupcake liner.

6.) Take the last Chocolate Peanut butter Quest Bar square and flatten with your finger to about ¼ inch thick. Place it on top of the peanut butter supreme layer, molding it to fit the top/sides of the cupcake liner.

7.) Place Quest Bar cupcake in oven for 5 minutes.

8.) To make the icing, mix together pudding mix and PB2 with water until desired consistency is reached.

9.) When Quest Bar cupcake is done, top with icing.

Nutritionals:

243 calories, 25g protein, 11g active carbs, (19g fiber, 2.5g sugar), 9g fat

Sorry my blogs are all over the place! That’s just how my mind works, happy Tuesday 🙂

~Jess

Bored…. outta… my…. MIND!

*Le siiiiiiigh*

I absolutely DETEST sitting at a desk. I’m itching to move, absolutely bored out of my mind, I have exhausted all of my projects. I have been reduced to staring blankly out the Lower Lobby EBC doors, wishing I could be running home already.

Such a beautiful overcast day, perfect running conditions.

3 1/2 more hours….. you got this, Jess!

I’ve had an ongoing headache for the past week. I thought it was because I ran out of coffee at home, but I think the true underlying reason is due to sitting at a desk. I have been skating by the past month setting all of our meeting spaces. I WAAAAAY rather be moving around setting rooms even if it means dealing with the huge ridiculous, dangerous metal cart we use to store support. Sitting so low (so my midget feet can touch the floor) but raising my arms so high to reach the keyboard puts so much strain on my neck and shoulders. Get me outtaaaaa’ here!

On another note, I had a decent Monday morning. I woke up, got outta bed, and went to the gym! I did 3 ZSHRED workouts that involved jump roping, weights, HIIT, and cardio to shock the muscles and keep my body guessing. 3 ZSHRED’s took me about an hour, so I finished off with 20 minutes on the Spin Bike and 15 minutes on the Stairmaster. My hamstrings and glutes are killing me!

BADDOG2I went home to practice posing and get ready for work, today I work the 10am to 6:30pm shift. My dog was so amped to see me when I got home, naturally I was super amped to see her! I was playing with her when I walked through the door when I got a big whiff of delicious peanut butter. What the eff? Why do you smell like peanut butter?! I noticed the cabinet I keep my peanut butter in was open…. and my jar of peanut butter was laying on the living room floor…. clearly busted open. *SERIOUSLY?!* I really don’t want to punish youuuu, whyyyy?! Not something I look forward to on a Monday morning: punching my dog in the face and a wasted jar of peanut butter.

Poor thing. I punished her and threw her in the bathroom on time-out 😦

I was able to fit in a wee bit of posing though, caught one DECENT video and uploaded it to my YouTube. Really gotta figure out how to make better use of my YouTube account, definitely unorganized. This new video was much better than my first, need to work on smiling and trying to keep my ‘hanging arm’ relaxed during my poses. I added a lot more sass, but kept it classy. Lemme know what you think! Feedback much appreciated!

 

This weekend I plan on setting up some time with Natalie to help me out with my posing, as well as FINALLY getting my BF%! I’m surprised I haven’t found this out yet! I measured my waist and hips this weekend and was pretty happy with a 2cm decrease in both areas. Yippee, shedding fat, maintaining muscle, and getting stronger! Very, very happy with the leg results. They are definitely toning up and my butt is slooooowly but surely lifting! Whoop whoop for cardio! I’m so glad I actually ENJOY cardio!

COSTCOPOP2I’ve actually been contemplating what my next race should be. I really want to compete in another Half Marathon this Summer. I would LOVE to do Oktoberfest again, mainly for the brews and dank ass pizza, but I want to try a different course. Seriously can’t wait to eat like an endurance athlete again! I’m gonna stock up on Costco muffins and log miles like a maniac! I miss actually NEEDING to stuff my face with carbs, Mac n’ Cheese, pasta, sandwiches, potato chips, and SALT! Costco shopping will be a whole new level of awesome…..

That’s not for a loooooong while though….

In the mean time, I am finding healthy alternatives for sweet treats that I enjoy! Yesterday during meal prep I decided to make Oatmeal Peanut Butter Protein No Bake Cookies. They turned out DELICIOUS! My very own recipe!

cookierecipe

Very yummy recipe! Makes 20 small cookies with 120 calories each, 10 grams of carbs, 7 grams of fat, 6 grams of protein, and 6 grams of sugars. Not bad, definitely satisfies the sweet tooth craving!

Anywho, I better go back to being a good employee. 2 1/2 more hours until I’m outta here! Can’t wait to run home and eat some delicious spicy garlic chicken, cinnamon sweet potatoes, and baked brussel sprouts! Yummmm! Seriously though….. YUM. $3.99 for a big bag of brussel sprouts at Costco?! Hell yeah!

MMMmmmk bye! Happy Monday, hope you guys have a super week 🙂

~Jess

Meal Plan

Hey guys! I’ve been getting a TON of questions about how I achieve my abs and I always like to remind people that ‘ABS ARE MADE IN THE KITCHEN!’ I know, I know, it sucks that there isn’t some magical exercise that you can do ‘X’ amount of repetitions to achieve a rockin’ 6-pack. Sadly we have to sacrifice the refined sugars, pastries, cookies, candies, sweets, and all the junk.

So I’m going to take you through a rough daily break down of what I eat on a daily basis. I aim to eat every 2-3 hours, so approximately 4-6 meals a day depending on when I wake up and how high my activity level is that day. I shoot to stay within 1,200 calories a day as well as a personalized macronutrient ratio. I either workout early in the morning or I run 4-7 miles home at night after work. Here’s a sample of what my day today looks like:

1) 6:00am ‘fasted’ workout at the gym going heavy, hard, and incorporating jump rope intervals for cardio. Total Time: 1 hour and 40 minutes

When I get home I immediately throw on the coffee pot, shower, and get ready for the day! I eat my first meal at 9:00am right before I walk my dog. Today I ate: oatmeal2

-1/2 cup oats
-1/2 cup unsweetened Almond Milk
-2 Tablespoons Peanut Butter
Cinnamon sprinkled on top!

On days where I don’t workout early in the morning and don’t require something so heavy to keep me full, I’ll have a protein smoothie with the following:

-1 cup frozen fruit
-1/4 cup fat-free plain Greek yogurt
-1/2 cup unsweetened Almond milk
-1 scoop Optimum Whey protein powder (24 grams protein!)

2) Today my second meal was at 12:00pm. This meal was decently sized, so I can probably wait 4 hours for my next meal. I enjoyed: lunch

-2 Turkey Muffins (packed with protein and less than 100 cal each!)
-1/2 cup steamed broccoli
-1/2 cubed sweet potatoes with cinnamon

I usually will have a chicken salad at work, since I am fortunate enough to get free lunch with my job! I use about 4oz of chicken (size of your palm), cottage cheese instead of dressing, incorporate plenty of DARK greens, walnuts for healthy fats, and a couple craisins for sweetness. I will either have 1/2 cup of quinoa or 1/2 cup of brown rice on the side for my carbs.

3) Throughout the day I might snack on a couple of items every few hours. My ‘snack time’ time slots are usually: 11:00am, 4:00pm, and 6:00pm My snacks usually consist of:

snackoptions


-Plain Quaker rice cake with 1 tablespoon peanut butter

-Apples
-4 hard boiled egg whites
-1 scoop protein powder mixed with water (milk has a surprising amount of sugar)
-Protein Cookies!

My snack time changes daily depending on when I woke up, how hard I worked out, WHEN I worked out, and when my first meal of the day was. I try to be as consistent as possible. The first week of proteindieting was extremely difficult (mainly cause I was PMS-ing…. oooops, TMI?) and because I wasn’t used to eating 1,200 calories a day. I am coming up on the end of week 3 and can honestly say that I am barely hungry anymore. In fact, I feel more satisfied on this diet than when I wasn’t keeping track of what I ate and when I ate! It’s the greatest!

4) DINNER TIME! Finally, when I get home (whenever that is! Usually 8:00pm) first thing I do is heat up a plate of whatever I meal prepped on Sunday! dinnerThis week I threw in 6 chicken breasts in the crock pot, cooked up some sweet potatoes, steamed broccoli, made turkey muffins, you name it! My fridge is FULL! Last night (and most likely tonight) I will eat 4 oz. of shredded chicken, 1/2 cup steamed broccoli, and 1/2 cup MASHED sweet potatoes (that’s right, switchin’ it up!).

I stay well fed throughout the day on this diet, and it doesn’t have to be boring at all! In fact, I’m cooking more now than I ever have and I’m finding cool new recipes and healthy alternatives to food that I really enjoy. One of my co-workers, Lazaro, was nice enough to bring in healthy cookies for me! Such a sweet heart! He made them with oats, bananas, yogurt, egg whites, vanilla extract, cinnamon, and honey to sweeten. I’m not sure if he baked them, but they were absolutely SCRUMPTUOUS! I’m going to try them at home this weekend. I looked up the nutritional value on myfitnesspal by plugging in the ingredients he used and each cookie has less than 50 calories, 10 grams of carbs, 1 gram of fat, 2 grams of protein, and 4 grams of sugar! Yummmm!

Anyways, there’s the jist of it! Hope this answers a lot of questions. If anyone has a myfitnesspal account you should definitely add me, see what I eat, AND hold me accountable! I record absolutely everything that I eat…. what’s the point in cheating anyways? “What you eat in private, you wear in public.”

Good vibes are still goin’ this week! Last night I ran 6.57 miles after work! I love running, it felt really really good. I always thought running after work would suck, but I must say, I like the late night cardio craze. If you have a mapmyrun app, you should also add me there and hold me accountable for my goal of running 20 miles a week! Tomorrow I have plans to run home after work as well, maybe not 6 miles since I will also be working out in the morning. Who knows though!

I also wanted to thank everybody for the wonderful comments and support for my progress post yesterday. It feels amazing that everybody has my back and are just as excited as I am to see progress! Also, thanks for voting during my ‘Cheat Meal’ poll, looks like Azteca wins HANDS DOWN! Anywho, hope you all have a lovely day, comment or message if you have questions or overall feedback! Please and thank you 🙂

~Jess

Small Changes…. Slow & Steady

Awwwww, this week has been so amazing and it’s only Wednesday!

I was offered a new position (that I turned down after much thought), I received a raise, I’ve been working out like a BEAST, my pants, rings, and even underwear are fitting much looser, I weighed in half a pound lighter from last week (114.5lbs) AAaaaanndddd…… I threw my suit on to take some pics and I am finally seeing progress.

This is cause for celebration! Today I made my event Emerald Cup ‘Facebook Official’ and invited a couple of my closest homie’s. I have gotten a couple of responses, it feels amazing to have my friends and families support. Now I wish my competition was next week instead of 14 weeks out. Booooo….

I’ve been adjusting to this diet quite well too. I’m going onto the third week. I’m hoping at the end of 30 days it will be habitual. I get really excited about craisins and peanut butter! Not together of course….. I’ve become addicted to cottage cheese, cinnamon, and craisins….. delicious combination! I haven’t created a name for it yet. Sliced honey crisp apples with peanut butter have also become a favorite.

I’m really looking forward to this weekend’s cheat meal! I’m thinkin’ Mexican again…. Azteca really hit the spot last time. No dessert though! I can have one or the other…. not both. Here are my options for cheat meals below, vote for one or suggest your own! I’m curious to see what the general public would choose!

Tonight I am running home, hopefully gonna make it another 6 mile run like Monday night. Tomorrow I’m hittin’ the gym full force, gonna tackle my booty in the squat rack. Actually seeing some slow and steady results in that area! Yippee! I still have so much time left, I can make all the slow progress I want, as long as progress is being made.

Can’t wait to dig into some yummy dinner tonight! Last night I had to have a ‘mid-week’ meal prep since Derek has been eating my food. Come on man! You don’t have to be on a diet, I do! Make your own damn food! Just kidding…. seriously though.

protein cookiesLast night I made more Turkey Muffins since they are soooo addicting! Even Derek likes them and he hates most anything ‘healthy’ I try to make. I baked and mashed sweet potatoes and steamed more broccoli. I am trying to figure out what I want to make this weekend. I have so many oats and peanut butter I might just make Peanut Butter Oatmeal Protein cookies with coconut oil and Truvia! MMmmm yummm!

2 more days till the weekend! Big plans! Celebrating my raise and weight loss, not sure how yet. Maybe new work pants and night out with the hubby? I have lost 10lbs since starting at the Executive Briefing Center. My size ‘0’ pants used to be SKIN tight, I could hardly fit into them after they came out of the dryer. Now when I wash and dry them and put them on they sag like sweat pants. They use to be ‘high-waisted’ but now they fall down my hips. I’m not complaining! I just hope I don’t lose my wedding ring, it’s been really lose!

I will need to schedule some posing practice in the very near future. I feel like if there’s anything I will struggle with, it will be posing! Next month I will set something up with Natalie, have her show me some tips and tricks!

Anyways, hope everyone is havin’ an awesome hump day! Don’t forget to vote for a cheat meal!

~Jess

 

Long or Short Hair?

Long or short hair? That is the question. I am debating just chopping it off, but I also want to give it the chance to grow and be pretty! I’m a low maintenance gal, short hair suits my lifestyle and personality well. Then again, it takes two seconds to throw up in a pony tail or messy bun. I’ve had short hair for over a year now and I want something different!

Also, I’m trying to guestimate how long my hair will be by the end of April. I feel like having longer hair, or at least an A-line bob will bring femininity to my bikini package. Any opinions?! I also think I’m going to go darker very soon, my blonde is becoming brassy, and I think darker is sexier and more natural anyhow.

Anyways, I finished my work early and I’m waiting to run home! Debating making my run 5 miles, or cutting it short and going only about 3.5. It’s going to be FREEZING and I’m off an hour later than last week. I better just suck it up and do it, I’ll warm up.

Exciting news! Tomorrow I have my Annual Review at work! I’m hoping I did amazing work all year round and get an awesome raise! I’m hoping for about a 5% increase, I have a lot of projects and Business Improvements to back me up. Not to mention….. I interviewed for a promotion and it was actually offered to me! It was very difficult deciding what I should do, but after making a list of pros and cons, talking to Derek and my manager, I decided the best option would be to wait for a full time position to open up with the Coordinator Team (team above mine). The offer was a 6 month contract, part time with the potential to become full time and a permanent role. Unfortunately I couldn’t take the risk, but it’s great knowing my managers acknowledge my hard work and have faith that I could create a new role. Ego boost for sure! I needed one too!

This week I’m gonna kick my ass, booty and legs incorporated into EVERY day. Yesterday I did 3 Zuzka videos at home, whewwww! She kicked my ASS! Jump squats, switch lunges, dive bombers, burpees etc…. definitely felt the burn! Her workouts are full body, but I love the focus they have on legs, and I love the results I get from her videos. Running definitely compliments her workouts as well, my legs and butt should shrink up in no time as long as I am CONSISTENT! Consistency has been hard for me lately. I NEED TO WORKOUT EVERY DAY! NO DAYS OFF! Last week I took 2 days off, can’t do that anymore. IDOL2

I have been mastering my cravings though, and I am more adjusted to my diet. Gum was the dumbest idea ever, flavored gum only makes me want to EAT something sugary. I want the satisfaction or chew, texture, and swallow. I am beginning to find cooking enjoyable! Last night I made spicy garlic chicken breasts in the crockpot, steamed broccoli with garlic and pepper for the week, finally made Turkey Muffins which are AMAZING, and I even made the Blueberry Yogurt Bites. So delicious! Tonight I am going to bake some sweet potatoes to have with my chicken and broccoli. Is it weird that I’m so excited?! Apples and peanut butter are like dessert for me too!

Well, I better wrap it and mentally prepare for this run home! Mmmmm and the delicious dinner waiting for me when I get there……

~Jess

 

Cooking Obsession!

Wow…. it just took me 20 minutes to scrub a freakin’ cupcake pan out! Whewww!

Let’s just say I’ve become a little OBSESSED with meal prep… all the endless possibilities! Those usually aren’t the words you hear coming out of a competitors mouth, but for me, a whole new world has been opened!

There is more than just one way to cook chicken! I can finally put my Crock Pot to use. Moist shredded chicken beats boiled chicken any day. I’ve been neglecting my Crock Pot… you can throw virtually ANYTHING in there, it’s seriously the greatest.

I’ve also been making much more use of my Pinterest account. Check out my Healthy Eats board for all the recipes I want to try. Plenty of protein pancakes, smoothies, sweet potato recipes and so on and so forth. Yesterday I spent 5 hours cooking, which is a rareity for me. Our electricity bill is gonna be high this month.

Trying these next!

Trying these next!

I made the Spinach Upside-Down Cakes which I completely failed at. The recipe called for ‘rice meal’ which I misread as ‘brown rice’, therefore I put neither in the batter. Turns out ‘rice meal’ was very necessary for a thicker consistency. I stored them away in the fridge for this week regardless, they are a great source of protein at only 50 calories each! Yummmm!

I also made Oatmeal Peanut Butter Banana Protein cookies. They are a little bland, and I had to substitute a lot of ingredients that I didn’t have. Still full of protein, ain’t gonna waste that shit!

I made diced chicken seasoned with cayenne, paprika, and garlic fried in a pan with a little bit of olive oil for dinner last night. I also made a big pot of brown rice seasoned with cilantro to last the week and I cleaned and prepared spinach for salads. Pretty exciting Sunday night! O, plenty of cleaning and laundry too, definitely prepared for the week.

This weekend we are HOPEFULLY gonna get out Costco card and stock up on all the yummies. We usually eat the same thing every week, so grocery shopping shouldn’t be hard, and would be cheaper to buy in bulk. I want plenty of chicken breasts, ground turkey, broccoli, Quest bars if they have any, frozen fruit, Greek yogurt, almond milk, oats, almond butter, and the list could go on and ON!

Coconut2

I’m already planning my cheat meal this weekend! I asked Derek if we could make pancakes and he says, “That’s ALL you want for your cheat meal?! How boring…..” So, to make use of the new cupcake pan I bought, and create a fun activity with Kai this weekend, perhaps we’ll make ‘healthier’ cupcakes.

MMmmm food, love trying new recipes and I love the way my body feels when I eat healthy! So far, not too bad. Week #2 on the cutting phase with plenty more heavy and intense training sessions in store. We’ll see how I feel by Friday!

Tomorrow is my strength training day, heavy weights and cardio intervals. This part of my training becomes a little bit more secretive since my husband has bestowed upon me his ‘Derek Formula’ for maximum results. People pay big bucks for that, so I’m keeping it private. I can tell you this much, I am still sore from Saturday and every time I use his formula I am left out of breath and shaking. Perfect workout to torch calories, challenge the body, and push yourself into exhaustion in an hour and a half max.

I think I’m most frightened for Wednesday’s training session! I haven’t swam laps in FOREVER and I hardly know how to use a cycling bike! Hump day will be the toughest yet.

osho

OOooo! By the way, I am going to begin a new book recommended by Derek! I’m sure a lot of you have heard of Osho. I am going to start reading ‘The Book of Wisdom‘ written by him. There are 28 chapters, so I want to read a chapter a day and really meditate on each word. I get stressed out so easily and fret about silly things, my mental awareness is pretty weak. Sooooo, while I exercise my body I am also going to exercise my mind and practice his teachings. I might disappear for few days lost in thought, but I’ll return and share my findings.

On that note, have a good night! Happy Monday everybody, hope your week is fabulous!

~Jess ♥