Archives for Nutrition

Embriette!!!!

You have won the Nutrition Challenge!!

Everyone did such a great job! I was thrilled to see all your progress over the past 45days! I am very proud of each and every one of you! It was tough over the holidays and you all just killed it! Hopefully you all enjoyed the process and will be continuing on the Macro trail after…

 

For those of you wondering when you can jump into a challenge…we are planning another after the New Year.. Details to come!

 

Remember Friends….Today is the Day!! Don’t forget to send in your items to Coach Jenn!

Measurements

After Photo

Run/Row Times (2 times please)

End Weight (first thing in the am)

ALL DUE BY CLOSE OF BUSINESS TODAY

 

CONGRATS TO YOU ALL!! I hope you all plan to continue along with this style of eating..Many of you have mentioned how much better you are feeling in the gym! Im always here if  you need accountability or support!

 

Winner will be announced on Tuesday, December 26th! Merry Christmas Friends!

GREAT JOB!

I LOVE Greek Chicken…if you haven’t tried it you MUST! I could potentially eat there every day, however, I wont…even if I want too! So I decided to make my own take on their Chicken Pita.. It is one of my favorite items on their menu!

Now I have to give credit where it is due…Brooke, our fellow Crossfit Pride Strong Girl gave me this idea for a marinade for chicken…And at first I thought she was nuts, until I tried it.

 

I purchased Boneless skinless chicken tenders from Sprouts. (Super Cheap and easy to BBQ)

Insert Brooke’s crazy idea here. Grab pickle juice. You know the stuff that sits in your fridge and you may have a pickle or two floating in it…Well take it and dump the juice into a large freezer zip lock bag. Insert chicken tenders. Zip it up. Toss it in your fridge. I let mine sit for 24hours. Of course you don’t have too, but it was worth it…

BBQ those tenders up a couple minutes to each side..cover and let them set for at least 5min once being removed from the BBQ

Chop up Roma Tomatoes, wash some lettuce leaves or use pre-bagged shredded lettuce, feta cheese (depending on your macros you can use low fat to no fat feta and it actually isn’t too bad), chop up some red onion and assemble your Pita! We buy Greca Pitas from Sprouts. You get a gazillion, but I do love me a good Pita..

Macros vary per serving as you can weigh your chicken and of course add ingredients according to your personal allotment and enjoy!

OH!! I also get the Greek Yogurt Tzatziki Sauce with garlic and dill at Sprouts too! Super Amazing macros!! Or ANY of the Bolthouse Farms Dressings work great too!

Ok, now enjoy!

WE ARE ALMOST THERE!!

Important info for the week!! Plan Ahead!

Ok guys, you have made it to your final week of the challenge and its been pretty great thus far, from all your checkins and info I have gotten from each of you! Moving into this week lets make sure you complete all of the items necessary to be considered for winning this challenge!

*You will need to complete your Run/Row this week and provide me with your two times.

*You will need to send me an “After” photo in the same outfit as your original please!

*You will need to also send me measurements, or have me measure you if needed!

*And lastly, I will need you to weigh in Friday am, and send me that magic number!

These 3 things are all due by Friday the 22nd by close of business… Text me if for some reason you can not make it in and need to do it Saturday. I want you all to see the benefits of your hard work in this process! A winner will be announced Tuesday December 26th…Because Monday you will all be with your families enjoying the holiday!

Hit this week hard, get your items done, and we will have a fabulous end to the challenge!

Get To It!

You had me at Peanut-Butter…

For those of you that know me, I love me some sweets! And I am always, and I mean ALWAYS, searching for treats that are Healthy, but taste like they are not! You know…the good recipes.. Some you make and think, well ya…no wonder its “healthy (fill in the blank)” However, every so often I find some decent items and I love to share!

Chocolate Peanut-Butter Protein Cups

Go ahead…. dance around the room for a minute or two… I did…

Better yet! Are you sitting down?? They are 4 ingredients…Yup thats it! *squeal!

All ya need is the following:

1/4 Cup Creamy Peanut Butter

2-3tbsp (depending on how drippy your Peanut Butter is)Vanilla Protein Powder (I had chocolate and they were just fine)

1 cup Dark Chocolate Chips

1tbsp Coconut Oil

Instructions:

  1. Fill mini muffin tin with muffin liners and spray with coconut oil spray and set aside.
  2. In a medium-size bowl mix peanut butter and protein powder together. Start with 2 tablespoons of protein powder and go up from there. The amount of protein powder depends on how drippy your peanut butter is to begin with.
  3. Next, separate the peanut butter and protein mixture into 12 marble sized balls (~1 teaspoon), and set aside.
  4. In a microwave-safe bowl, melt dark chocolate chips and coconut oil, stirring every 45 seconds until chocolate is smooth.
  5. Scoop one teaspoon of the chocolate mixture onto the bottom of each muffin liner. Then, place muffin tin into the freezer for about 10-15 minutes or until chocolate hardens.
  6. Next, place one protein peanut butter ball on top of each hardened chocolate, carefully flattening the ball with your finger until it has a smooth top.
  7. Finally, add two more teaspoons of the melted chocolate on top of the peanut butter to each liner to complete your peanut butter cup
  8. Place muffin tin in the freezer for another 10-15 minutes until chocolate is hardened.
  9. Enjoy!

(Now the only bummer is I have not macro’d these out…However…I did also make these with the enjoy life chocolate chips and they were fantastic.. The fat content is literally about 6g. I mean COME ON)… #winning!

BALANCE

Several of you have mentioned running out of carbs or protein or sometimes fat at the end of your day, before dinner. It happens, and usually its from un-balanced meals. It is a common thing when counting macros and such, so you aren’t alone.

 

When you first start out we sometimes will recommend that you divide each of your macros (Protein, Carb, and Fat). This can come in handy! So don’t be afraid to try it! Another question that has come up is how to eat around your workouts. Typically prior to working out you want to consume low fat, and average protein/carbs (based on your numbers). So this would mean one of your meals earlier in the day or later (depending on when you workout) will have more fat content. Nothing wrong there! insert PEANUT BUTTER…

Same rule of thumb goes for your meal after working out. Low fat, reasonable Protein/Carb. You could also evenly portion that fat out in your other meals if you plan it right. It all comes down to planning. Once you have done this for awhile it gets MUCH easier! I promise. You will know what you need and what you can have given when you workout or what have you.

Personally when I work out I immediately after have a protein shake and some form of carb with low to no fat. Try it out this week and see how it goes for you!

Saturday Morning Pancake Breakfast!

Breakfast doesn’t have to be boring. Have you discovered Kodiak Cakes? There are various flavors, even a Gluten Free Option. If you are not Gluten intolerant you can also purchase these bad boys at Costco! Such a deal Mable!

We have a Costco box of the Kodiak Cakes at home and its the Protein Packed Buttermilk mix. One serving is a 1/2cup of mix, makes about 3 Four inch pancakes, or two really big ones! The macros just for the mix itself are Protein 14, Carbs 30, Fat 2… Sugar is only 3g and they have 5g of Fiber per serving! #winning

Enter in Sugar Free Syrup and you have yourself a fantastic Saturday Pancake Breakfast! Depending on your Macros you may be able to have butter, or other toppings like: raspberries, blueberries, and strawberries for instance.

Want more protein?? I add a half scoop of my protein powder and mix for some extra Protein! The pancakes will be a bit more dry this way so you have to play with the water to mix intake. Amazing right?

 

CROCK-POTS RULE

Struggling with your protein?? Every weekend or sometimes week nights…I use my crockpot for my protein source for the week. I will do various things, but Enchilada Chicken is one of my favorites! I get a pack of boneless, skinless Chicken Breasts…1-2lbs usually.. Sometimes more, just depends on the sale. I buy the big tin of the red enchilada sauce..(sometimes mild, or medium..depends on my mood) Brand is up to you! I get the Las Palmas brand. I usually also buy roasted chilis to toss in there too. 

Place the chicken in first, in the bottom of the crockpot, dump the green chilis into the pot as well, then pour the enchilada sauce in to cover the chicken. You can cook this all day or night on low if you like or you can cook on high for a few hours. See the web for recommended times.. Once time is up, shred the chicken in the crockpot. I usually also sautee some Peppers and onions, and make a big pot of rice too. Make a bowl, a salad, really you can make anything! Garnish with cilantro, sour cream, salsa, shredded cheese.. Whatever can fit into your macros! 

Happy Eating!

How Is Everyone Doing?

Everyone did AMAZING with their first Check-In after two weeks of Macro Counting on their own. I couldn’t be more proud of that! It is truly fantastic! You all are doing great so this should be fun to see just how it all pans out in the next few weeks!

How is the self point system working out? Many of you have mentioned that you are enjoying the idea of rating each of your days! This was designed to keep you honest with yourself. I am pleased to hear all your accomplishments and such, so keep that going!

Travel! What to do when your on the Road!

As some of you may know I was recently on a small vacation with my family and eating while driving and traveling can be tough! Was I 100%? No, but I did my best with pre-planning and still being able to enjoy myself while out and about! Prior to leaving I did bbq some chicken, and since I didn’t want it to go bad while we were gone, I portioned it all into 4oz bags and we had a small cooler we took. Every hotel had a fridge so I was able to have chicken if the day was kinda hard for my macros. Now I did not workout at all on this trip. THAT WAS REALLY HARD FOR ME….but we did walk a lot and hike, so I consumed less Carbs then I would on a regular gym day, but making sure I hit my protein first and foremost and then my fat. All in all I managed to do this all days, but one while we were gone. I didn’t stress over it and enjoyed the time with my family and came home the exact same weight! SO it CAN BE DONE! I also packed protein bars (Im currently obsessed with the One Bar!! SO GOOD) Apple chips, apple sauce, beef jerky just to name a few others..

Im sure getting back into the swing of things this week will be a little rough, but it is helping me mentally and allowing my body to have a true break. Time off can be good for you! I so fall victim of the idea that I can not waiver from my schedule. So this for me was a learning experience and mentally challenging and I have to say I am pleased with how I have handled it thus far!

Eating healthier isn’t always about what you eat and when…but that space between your ears can be such a powerful part of your life. If it feeds negative, it seems EVERYTHING is extra hard…from workouts, to life.. But giving yourself a little Grace here and there and telling that ugly voice to sit down and take a seat, that you are doing just fine and will do great each day can really really play into all other aspects of your life. So today, give yourself some Grace. Think of 3 things you love about yourself. Write them down, or Say the out loud in the mirror. (Yes I am serious). If we do not practice positive self talk, we have a harder journey ahead of us. Try this next week to say those 3 things to yourself every morning. See if it helps your day. When you hear that negative side creeping in, and it will, literally tell him/her to have a seat. We want to be better every day. Better than ourselves in the previous day.

 

 

PIZZA NIGHT!

Our families favorite night to have! This has to be one of the easiest things we do durning our busy week!

What I buy:

Pita Bread, Rotisserie Chicken (that I remove the skin and get all the chicken off of it), Pasta Sauce, Any Cheese, Pepperoni, Arugula or Spinach, sometimes even BBQ Sauce (Stubbs is by far my favorite Macro Friendly for those BBQ Chicken Pizzas)… You get the idea

We all load up what we want, place them in the oven at 420 for about 10-12 min (Until cheese is bubbling) remove, slice and consume!

The possibilities are ENDLESS!

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