Whole 30 Week 2

 

Week two is in the books of the Whole 30. I won’t lie. I was craving donuts at the beginning of the week. Really badly. I almost broke down. But the thought of going back to constantly feeling bloated and burping all the time deterred me. Plus I want to do this the right way. I’m also feeling better in my own skin again. Can somebody say hello abs? These babies haven’t made an appearance in years. Per the rules of the Whole 30 I have no weighed myself. But I’m loving what I see!!image1

Week 2 menu:

Breakfast: Southwest Breakfast Casserole

Lunch: Spaghetti Squash and meatballs

Dinner: Chicken Stir Fry

Southwest Breakfast Casserole

I was surprised by this one, I usually don’t like ground chicken. It’s just weird to me, but I enjoyed this recipe!

1 red bell pepperIMG_2027
1 green bell pepper
1 onion
1 lb ground chicken
1 tsp salt
1 tsp pepper
7 oz can of chopped green chili

6 eggs
1/2 cup unsweetened coconut milk

Heat oven to 375 degrees. Chop peppers and onion and cook them in a skillet until onion is translucent. Set aside to cool. Add chicken to skillet and juice from the green chili, cook until slightly browned. In a large bowl, whisk together eggs and coconut milk. Once the chicken and veggies are cooled to room temperature mix into eggs and pour into a 9-in greased pie pan. Bake for 35-40 min!

Spaghetti Squash and Meatballs

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Probably my favorite meal this week. I didn’t even miss real pasta and the spaghetti squash was surprisingly filling!

1 lb grass fed ground beef
1 tsp basil
1/2 tsp oregano
1/2 tsp thyme
1/2 tsp onion powder
1/2 tsp garlic powder
1 tsp salt
1/2 cup coconut flour
1/2 tsp rosemary
2 medium sized spaghetti squash
24 oz can crushed tomatoes
2 cloves garlic
1 onion, chopped
1 egg

In large bowl mix together the ground beef, basil, oregano, rosemary, garlic powder, onion powder, salt and coconut flour. Mix together with hands until well incorporated, add in egg and continue to mix. Form into large meatballs, about 6-8. Grease skillet, brown meatballs on each side. You don’t have to cook thoroughly, they will cook in the crock pot. Add meat balls to slow cooker, top meat balls with tomatoes, onion and garlic. Serve with fresh basil and spaghetti squash.

Chicken Stir Fry

IMG_2075 (1)So I kind of winged this one. There’s no real recipe, I just took a chicken breast and whatever vegetables I had (mushroom, spinach, pepper, and onion) and sauteed it all together in some coconut oil. It was pretty bland so I found a Whole 30 approved Tahini sauce at Trader Joe’s and added that. It made a HUGE difference. Some times you just have to experiment and see what works for you. I have to say that my meals are usually anything BUT boring!

 

 

Here are some other meals that I tried during the weekend:

 

Sweet potato hash with eggs:

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Prosciutto wrapped chicken thighs with a baked potato and side salad:

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B Good Burger with no bun, avocado and an egg with sweet potato fries:  IMG_2054

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Detox your life now!

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First, this post isn’t about detoxing your body, this is about detoxing your life of the negative energy. Have you ever had a relationship with the someone that just drains you? They complain about their problems but don’t do anything to change their situation, they shoot you down at every chance that they get or nothing that comes out of their mouth is positive whether it’s about them, you or someone else. If you answered yes, then you have a toxic person in your life.

I’ve been victim to these relationships myself. In fact, one of the girls that I thought to be one of my best friends in college, was probably one of my most toxic relationships.  We met day one freshman year of college in Bio 150 and were close throughout those four years and afterwards as well. Even when we lived in different states we would talk every day. But every decision I made for myself was wrong because it wasn’t how she was living her life and she constantly was complaining about SOMETHING. Everything was hard and stressful for her, yet she never seemed to do anything to change her job, her living situation or anything. It finally came down to the last straw when she was planning her wedding, I had just start a new job as a personal trainer and wasn’t making enough money to fly out to her wedding, get a hotel room, rent a car and buy a gift. So I decided that I couldn’t attend, it was just not financially responsible for me at the time. Well I heard it. It was her big day and I was being selfish, I had known about it for 6 months so I should have planned better and saved more money. Well, I had, but I decided to make a big leap in my career and take this job so whatever I had saved up I needed to keep in savings so that I could afford to live. But she couldn’t see it that way and told me I would never amount to anything.

That’s when I decided that this relationship was no longer contributing anything positively to my life. So I told her good bye, blocked her number and have not spoken to her again. It was probably one of the hardest things I’ve had to do and sometimes I still wonder how she’s doing.

But that’s when I realized I felt like I had a huge burden lifted off of my shoulders.  I was no longer drained from talking to her. I didn’t have our daily conversations that were filled with negative gossip and unwanted advice. But I also learned a lot, like how to identify these toxic people and stop or end the relationship before it goes too far.

That’s Step one: Identify the Toxic People in your life.

-Toxic people make you feel worse than when you started talking to them. They bring your energy level down. They leave you feeling bummed out. Notice how your body feels after talking to them, particularly your chest and stomach which are areas where most of us carry stress and anxiety.
-There is a difference between someone sharing with you their struggles/challenges versus someone who constantly complains
-Toxic people shoot down your ideas. They always question what you’re doing. They may say something like, “Well, maybe you shouldn’t change careers because you have so much job security here. What about your benefits? Or your retirement?” This is pretty common and sometimes subtle and harder to notice. Even though it may sound like they’re giving you advice, in the end they’re just putting more doubts into your head because your actions may bring up their own fears and insecurity.

Step two: Let them go.

-Listen to Nike. Just do it. Use whatever method you see appropriate, you might want to just say good bye and cut it off cold turkey or gracefully bow out of their life slowly, apologize for being distant but you don’t need to defend your actions.
-Avoiding explanations, they may take it personally and probably get defensive but YOU need to be your own best friend and do what’s best for you.

Step three: Don’t feel guilty

-Like I said before, you need to do what’s best for your and if that relationship isn’t doing it anymore then it’s time to move on. That happens, we grow up and we change and sometimes relationships don’t withstand that change.
-You’ve tried your best to keep that relationship going, but at some point we need to realize that unless they’re willing to put in the effort as well, then you should not waste anymore energy.

Step four: Bring on the positivity!!

-Find relationships that are fulfilling and supportive.
-Surround yourself with encouragement and people that inspire you to do big things in your life!

Share with me your experiences with negative relationships and how you’ve detoxed your life or how you need to start!!

The Whole 30 Week 1

With week one under my belt I can definitely tell that my stomach has been so much better (aka less burps) . It’s hard to say energy wise how I’m doing since I just added a second job on top of a full time job and training for a marathon. But I have no cravings for any of the off limit foods and I think it’s because I’ve had good meals to look forward to.

Week 1 meal plan was the following:

Breakfast- Spaghetti squash quiche

Lunch- Chicken tenders with roasted potatoes and broccoli

Dinner- Sweet potato chili

 

Spaghetti Squash QuicheIMG_1999

This was probably my favorite of the week. I didn’t even miss the cheese that I would usually put in an egg-y dish!

1 spaghetti squash

6 whole eggs

Mixings of your choosing: I used 5 slices of bacon, mushrooms and spinach

Bake spaghetti squash at 350 for 40 min, remove and leg cool. Once cooled use fork to remove the squash from shell. Take a 9 in greased pie pan and smoosh the squash to the sides of the pan so it creates a “crust.” Place chopped mixings into the crust

In a separate bowl whisk together the 6 eggs. Pour over the mixings in the crust and then bake for about 40 min or until egg has settled.

About 5 servings

 

Chicken tenders

These were super tasty, but I think next time I’ll pan fry them and then stick them in the oven for a little bit too.

IMG_19941 lb chicken tenders

1 egg

1 tbsp unsweetened coconut milk or other nondairy milk of your choosing

1/2 cup coconut flour

1 tsp garlic powder

1 tsp salt

 

 

In a mixing bowl whisk together the egg and unsweetened coconut milk.

In a second bowl combine the coconut flour, garlic powder and salt.

Dredge the chicken in the egg mixture and coat with the coconut flour mixture. Lightly fry in a pan with coconut oil until cooked all the way through.

 

Sweet Potato Chili

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I was skeptical of this meal because I’m so used to traditional bean chili topped with cheese. But this was delicious all on its own. When shopping for the ingredients for this recipe though, make sure you’re reading labels to make sure you’re not buying anything with added sugar to it.

1 onion (chopped)

1 15oz can tomato sauce IMG_1992

1 15 oz can diced tomato

1 can water

1 large sweet potato, chopped into 1 inch cubes

1 lb ground beef

1 1/2 tbsp cocao powder

1/2 tsp red pepper flakes

1 tsp cumin

1 tsp oregano

2 garlic cloves, minced

Salt to taste

Place all ingredients in crock pot, breaking up beef before putting it in. Cook and low for 8-10 hours. Enjoy!

The Whole 30

Last year I tried the Isagenix 30 day cleanse and that helped me shed a lot of weight and get me back on track in 2015 when it came to my health and fitness goals. I mananged to lose and keep off 15 pounds, run two 5ks, a 10k, 3 half marathons and 2 sprint distance triathlons. But my body hasn’t completely healed from the hell I put it through when I decided to participate in a bikini competition 3 years ago and fell back down the rabbit hole of eating disorders.

in 2014 I landed in the emergency room with horrible stomach pains and vomiting blood. Turns out at the rip old age of 26 I had a stomach ulcer, which is not unheard of, but not very common apparently for someone my age. My stomach has never been the same. When I eat certain things like the fake sugar alcohols found in a lot of protein bars, or when I get incredibly stressed out I get these horrible, sounds like I’m going to throw up burps.
I knew that I had to do something about this if I really wanted to ever be in my best health. So this year, without having to go through a battery of tests, I decided to cut all the things that might be irritating my stomach. That’s where the Whole 30 comes in.
The Whole 30 isn’t a cleanse or a diet. It’s basically a stripping of your normal diet in order to reset your metabolism and negative effects certain foods have on your system. You don’t eat small amounts of feed, there are no shakes, it’s simply cutting things out. In short, no grains (bread, pasta, rice, quinoa etc.), no dairy, sugar and no legumes. After the 30 days of cutting these foods out, I am going to slowly add them back in to see what effects my stomach. Starting with dairy, because I really don’t want to live the rest of my life without cheese!!!!
So what am I eating to keep my energy up while training for a marathon? Lots of potatoes and squash. Before I even decided to commit to this I did a lot of research and planned out my 30 days of meals. I’m a creature of habit so I can eat the same things throughout the week without getting sick of it as long as I change it up the next week and on the weekends getting creative with eating out yet still sticking to the Whole 30.
Here’s what it looks like:
Week 1:

Breakfast: Spaghetti Squash Quiche
Lunch: Slow cooker Sweet Potato Chili
Dinner: Chicken tenders, roasted potatoes and broccoli
Week 2: 
 
Breakfast:  Southwest Breakfast Casserole
Lunch: Spaghetti Squash and meatballs (slow cooker)
Dinner: Chicken stir fry
Week 3: 
Breakfast: Sausage and sweet potato hash
Lunch: Slow cooker BBQ chicken on a bake potato
Dinner:  Butternut squash soup, burger and green vegetable
Week 4: 
 
Breakfast: Sausage and egg breakfast bites
Lunch: Paleo Meat Loaf, roasted potatoes and veg
Dinner: Slow cooker chicken fajitas with avocado
Snacks: Fruits like apples, celmentines, and bananas. Different nuts and almond butter!
Stay tuned for some of these recipes coming up in the next few weeks!

Crock Pot Chicken Enchilada Soup

I have been dying to get a crock pot for almost a year, just never got around to picking one up while I’m at the store. I won’t lie, I’m disappointed with myself, that I didn’t get one sooner!! My dad finally gave me one for Christmas and I have been having a blast cooking things up! Last week I made chicken enchilada soup and it was not only delicious, but super easy! Cut my meal prep time in half!!!

This soup is perfect for those cold winter days that are finally starting to come around to warm you up and stay healthy!!!

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Ingredients:

1 lb boneless skinless chicken breast

1.5 cups vegetable broth

1 14oz can of diced tomatos

1 14oz can of red enchilada sauce

1 can corn

1 can of drained, rinsed black beans

Optional toppings: tortilla chips, cheese, avocado

  1. Place all ingredients in crock pot and set on low for 8 hours
  2. Use spoon to break up chicken breast (mine was so tender it just shredded itself  when I stirred it)
  3. Serve and add any additional toppings.

 

Told you that was super easy!!!! If you want to it to be gluten free, find gluten free tortilla chips and make sure you find a gluten free enchilada sauce! Enjoy!!

2015 Recap and 2016 goals!

It’s been awhile since I’ve done a post about myself and personal life so I figured my first post of the new year would kick off 2016.

2015 was a big year for me. I quit my job at the gym, started a new job, and decided to go into business for myself. I also rediscovered my love for working out despite working full time in a gym for two years. It has become less of a job now and back into a passion.

In 2015 I completed 3 half marathons, 2 5ks, a 10k and two sprint triathlons. I cut 15 minutes off my half marathon time and finally learned how to swim!

I had a lot of ups and downs in between all of these events I had injuries, break downs in the open water, frustrations when things weren’t going my way. I also tried out the Isagenix 30 day cleanse which really got me back into eating healthy and finally dropped the weight I gained post competition from 3 years ago! None of this was easy but I really think I came out on top.

So what’s next you ask?

I plan on coming out with more programs for you. I want to really focus on some beginner runner programs, as well as a half marathon program. All of them including strength work outs, which I think tend to me missing from a lot of these programs.

Also, if you’re in the Boston area, keep an eye out for new classes and work outs coming your way from me!

Race wise, I plan on taking on Boston Marathon! I also may try to get into either the Chicago Marathon or NYC marathon. Those ones are up in the air though. I am already signed up the Disney Princess Half Marathon, the Hyannis Half Marathon, Cohasset Sprint Triathlon and Nantasket Sprint Triathlon. I plan on adding another sprint and trying out an Olympic distance in the late summer. Maybe add in a couple more half marathons in there too 🙂

What are your plans for 2016?