5 Friday Favorites: Podcasts

1.Well-Fed Women (Formerly the Paleo Women Podcast)

This podcast is hosted Noelle Tarr and Stefani Ruper, who are extremely funny and you should expect witty banter (I laugh to myself on my long runs when I listen to it). But don’t let that fool you. They are EXTREMELY smart and well read. They cover topics from empowerment for women by women, health issues that most women don’t want to talk about, fitness and body image. With over 100 episodes there are so many topics that they cover, I’m sure you’ll find something that applies to you.

2. Mind Body Musings by Maddy Mood

I just recently discovered this podcast because I happened upon her instagram and her life experiences really speak to me. She talks a lot about escaping perfectionism and expectations, and stop wasting our lives with overthinking. She does talk a little bit about health and fitness because she comes from the body building world as well, but she really focuses on self care to be the best you.

3. The Body Love Project with Jessi Haggerty

The title of this one says it all. I share the same outlook as her when it comes to diets and body image in the fitness industry. My favorite episodes so far have been “F*ck your fitspo with Sarah Vance” and “Melissa Carmona on Body Image across cultures.” Jessi is real and honest and doesn’t try to sugar coat anything which I can really appreciate.

And lastly

4. Bigger Pockets

Not really my favorite, but I’m into it because it’s helping me learn about a different way of earning money without really having a traditional job. Can I please retire by 35? K thanks.

5. Case Files

Ok, this is my guilty pleasure. I love shows like CSI and Criminal Minds, but now that I have SUCH a long commute (compared to me 10 minute walk) I don’t have much time for TV. So this supplements that for me! This podcast covers real crimes, solved and unsolved that have happened all over the world. It’s pretty interesting because there are some that were really big in the news and others that I can’t believe that it wasn’t bigger news!

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Chicken Zucchini Roll Ups

Growing up I was never a huge fan of vegetables. You can ask my mom about that. So she would have to either bribe me, some how force it into a meal (hello stuffed peppers) or sneak it in (veggie filled spaghetti sauce). Things have changed a lot since then, but getting enough vegetables in every day still continues to be a struggle for me because, if you’ve followed me for awhile you know, I don’t like salads. So I have to think of creative ways to slip it in each meal.

Ingredients:

1 medium zucchini

2 cloves garlic

1 cup shredded pepper jack cheese

1 egg

Juice from one lemon

1 cup seasoned panko bread crumbs

1 lb chicken cutlets

Directions:

Preheat oven to 400 degrees

Shred zucchini by hand or I used the food processor and drain out any extra liquid. Chop the 2 cloves or garlic and mix it in with the zucchini and cheese. Spoon mixture to center of one of the cutlets and roll up. Beat the egg and add lemon juice to it. Dip cutlets into egg  mixture and then into the bread crumbs, place in baking dish seam side down. Bake in oven for 30 minutes or until juices run clear.

Eggplant Rollatini with Sausage

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It’s tough eating healthy during the holidays. I know that I for one had 3 Thanksgiving dinners over the course of the past weekend alone and more wine than I care to remember. But we all slip up, and we should during the holidays. It’s not a time to stress out over food and weight, it’s a time to enjoy spending time with people that you care about. But if you don’t want to completely fall off track, I’ll be sharing some of the recipes that I’ll be cooking up to stay healthy during the week.

For one, there won’t be any salads. It’s cold in Boston and the last thing I want to eat is a cold salad. That’s just doesn’t appeal to me, sometimes even during the summer months it doesn’t either. I’m just not a salad person. So last night’s meal was cheesy, and full of vegetables and protein!
Eggplant rollatini with sausage
Serves 4
Per serving:
Calories: 344
Carbs: 27
Protein: 21
Fat: 19
Ingredients:
1 16oz container of Low Fat Ricotta Cheese
2 Eggplants thinly sliced the long way
1 egg
1/2 pound of Sweet Italian Sausage (can also use chicken sausage for a low fat version)
1 tsp Basil
1 tsp Parsley
10 oz of Partly Skim Mozzarella Cheese
2 cups Hearty Marinara sauce (homemade or store bought)
1 tbsp garlic
Directions:
Cook sausage until all the way browned and set aside.
Pre-heat over to 400 degrees
Grease cookie sheet and lay out sliced eggplant, once oven is preheated, bake Eggplant for 10 minutes or until softened.
Grease baking dish and coat bottom with 1 cup of the marinara sauce.
While the eggplant is in the oven mix together the ricotta cheese, 8 oz of the mozzarella, basil, parsley, egg and cooked sausage.
Remove eggplant, once it’s cool enough to touch, add 1.5 tbsp of the ricotta mixture to middle of eggplant and roll up the short side, place in baking dish. Top with the rest of marinara and mozzarella cheese.
Bake for 15 minutes.

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

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!

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!!

Protein Pancake Muffins!

I, like many people, struggle with getting enough protein in my breakfast in the morning. Which has been a shame because I’ve found it super important for me to get enough protein in the morning so I don’t crash early on in the day. But my problem is, I get sick of yogurt especially during the winter. I like eggs but I don’t have time to cook them every morning and I’m not a huge fan of reheating them. I love protein pancakes but that’s also hard to travel well…so I decided to combine the famous egg muffin idea with a protein pancake.

Results: SUCCESS!!!

I made these beauties, they’re super easy to make and delicious! Here’s the recipe for you…IMG_1359

Ingredients

  • 1 cup gluten free rolled oats
  • 1 teaspoon baking powder
  • 2 container (5.3 oz) siggi’s vanilla bean yogurt
  • 1 medium ripe banana
  • 2 eggs
  • 1 teaspoon vanilla
  • 1 scoop of protein (I used Whey Better’s peanut butter)
  • toppings of your choice (I used Enjoy Life mini chocolate chips)

Preheat oven to 350 degrees. Place all ingredients into a blender and blend until smooth. If it’s too think add either coconut or almond milk. Use muffin liners in your pan (I found that the tin ones are better, the paper ones were hard to peel off and I ended up eating paper). Pour evenly into muffin cups (about 6-8 muffins) place on toppings and bake for about 20 mins or until tooth pick comes out clean.

Serve and enjoy!!!!

 

The Perfect Protein Pancake (in my opinion at least!)

I recently just fell in love with pancakes again. Well…protein pancakes. Over the years I’ve searched for the perfect protein, and well, I think I’ve found it. These pancakes are the BOMB DIGGITY. I kind of want them for every meal.
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Ingredients

1/3 cup oat flour or blended oats

1 banana
2 egg whites
1/4 cup Almond milk
1 scoop chocolate protein
1 tsp baking powder
1 tbsp coco powder
2 tbsp PB2
1. Add all ingredients in blender
2. Cook!
3. Mix PB2 (use chocolate PB2 if you want to get really crazy!) with a little water and add as topping!
Calories: 412
Protein: 39g
Carbs: 55g
Fats: 5.5g

Enjoy! I hope you want to eat them all the time too!

 

What is IIFYM?!

Let’s talk food and what you eat. In my last post we talked about Meal Prepping and how to make it simple and more beneficial for your life style. But how do you choose WHAT to eat? That’s probably the biggest question I get from clients.

I’m a believer in the If It Fits Your Macros school of thought. No, this is not all about eating doughnuts and junk all the time and saying “This is good for you!” I like to eat healthy foods, but not ones that are plain and boring. So I often mix it up to keep myself from getting bored and off track, it’s also a great way to keep with your goals and still live your life.

So first, WHAT are macros?

Macros is short for macronutrients, our major nutrients found in foods. Carbohydrates, proteins and fats.

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One gram of carbs contains 4 calories

One gram of protein contains 4 calories

One gram of fat contains 9 calories

Why are these so important?

Each macronutrient plays a different role in our bodies which is why it’s SO important to make sure you get a balanced diet and you don’t leave one out.

Carbohydrates. They are the most important source of energy for your body. Your digestive system changes carbohydrates into glucose (blood sugar). Your body uses this sugar for energy for your cells, tissues and organs.

Proteins are essential for growth and development. They help build lean muscle mass, and are the energy source when you do not intake carbohydrates. In short, if you cut out carbohydrates, you must use protein for energy which means breaking down your muscles and essentially slowing down your metabolism.

Fats help protect our vital organs, help us absorb fat soluble vitamins and provide us with a high density energy source. There are three types of fats (saturated, unsaturated and trans fat). No trans fat does not equal weight loss. It just simply has been shown that unsaturated fat decreases the risk for heart disease.

How do I figure how much of each I should consume?macronutrients

It’s all about trial and error. Every body is different based on how often they work out, if they have a damaged metabolism from long bouts of dieting, and personal goals such as putting on muscle or losing weight. You can figure out your numbers through an online calculator but those are not going to take these types of things into account.

Having an actual HUMAN help guide you and adjust your macros accordingly as
your body changes is going to be better than any calculator you find online. Once, the numbers are figured out then you can use a food calculator to track your foods and make sure you’re hitting your numbers.

So you’re saying I can eat whatever I want as long as I hit my numbers?

Yes. And no. I will never tell anyone to eat crap all day and say it’s okay. There are still essential vitamins and minerals that you get from whole foods and not from processed foods. But under IIFYM, you can treat your self occasionally and not feel guilty. There is also a difference between having high glycemic index carbs (processed foods) and low glycemic index carbs (whole foods like brown rice, quinoa and potatoes). But that’s another post in itself.

What does this mean?

It’s possible to not have to “diet” to get the body you want. You don’t have to starve, deprive or go crazy trying to slim down.

If you want more help figure all this out, check out my different work out and nutrition plans  I offer.

Meal Prep 101

We’ve all heard the saying “Fail to plan, plan to fail.” Well, in light of the 21 day fix and general meal planning BLOWING up on my facebook news feed I thought I would write a post on my tips about meal prep and how I’ve found easier (and tastier) ways to make my life easier during the week.

I won’t lie, I used to be from the school of thought where you had to eat 6 meals a day and everything had to be carefully measured and portioned out for each meal. No salt, condiments or anything that would add any extra calories. Don’t worry. I have long since moved on from there. However, I do still meal prep. I work full time now as well as train clients after work and write programs for remote clients so cooking during the week is not very feasible for me unless I want to eat at 9:30 at night (ahem, I’m usually in bed by then). Meal prepping can be a daunting task, how do you pick what to make for the week? What do you cook ahead of time? What can wait? Will it go bad before you can get to it? Here’s some things that I have found to help me.

IMG_11301. Plan.
It seems obvious right? But I plan for the next week, probably Wednesday of the week before. I decide what I want to cook and make my grocery list. I make sure all of my meals are balanced, there’s always a healthy carb, protein and a good amount of vegetables. Also, I look at my schedule for the following week.

2. Keep it simple.IMG_0509

Don’t keep it so simple that you’re eating boiled chicken and steamed broccoli
everyday. But don’t try to make your own salad dressing and meat balls from scratch in one afternoon (Yes I did this and I was miserable). I pick dishes that are easy, tasty and healthy. My cook time on a Sunday is usually only about an hour long. Lately I’ve been on a kick with one pot meals, simple and less clean up!

IMG_10593. Get comfortable with eating the same things.

I eat the same meal for lunch and the same meal for dinner all week. But it doesn’t bother me as long as it tastes good. If the meal I’ve prepped is a flop, then it gets a little hard to swallow down. Same goes for the opposite. If I LOVE a meal I’ve prepped I can’t wait to eat it every day. I know a lot of people like variety, so do I. I usually never make the same thing twice in a month so that I can keep it fresh every week.

4. Don’t even try to MEAL prepIMG_0510

If you’re just starting out, don’t try to cook everything. I hate to cook everything on Sunday’s in fear of food going bad. If I have the rare night during the week where I have time to cook again, I’ll prep that food so it’s a quick into the oven or onto the stove. Any little bit helps, so if you’re making something that calls for chopping vegetables or marinating meat, do that ahead of time and keep it in the fridge. I even do this with smoothies, I’ll chop up fruit and put it in a bag until I’m ready to throw it in the blender so that in the morning when I haven’t gotten my coffee yet, I don’t even have to think about it.

5. Skip a meal.

I don’t know if you noticed, but I don’t prep breakfast at all. I love eggs as much as the next person. But honestly, it just one more thing on my plate. I used to do overnight oats as well, but sometimes at night I just want to come home and veg out. So I keep breakfast non-cooked. I’ll have oatmeal that I can just throw in the microwave or yogurt with my own fruit and granola added.

Here’s one meal that I made this week and was SUPER easy and quick:

Pesto Mozzarella Chicken w/ Brown Rice and Spinach (Makes 4 servings)IMG_1157

1 lb chicken
4 tbsp pesto (or you can make your own)
2 Tomatos
2 cloves garlic

1 Package Spinach
1 cup uncooked brown rice
1 tbsp Olive oil or any oil of your choice
4 slices of mozzarella cheese

Preheat oven to 350 degrees. Slice tomatoes. Finely chop garlic. Place chicken breast in oven safe dish. Spread 1 tbsp pesto on to each chicken breast and then top with 2 slices of tomatos. Bake for 25 minutes. After 25 minutes, remove from oven, place mozzarella on top of eat chicken breast and then continue to bake for another 5 minutes.

Add brown rice and 2 cups water to a pot, bring to a boil and then simmer for 30 minutes. Once brown rice is cooked remove from heat, add tbsp olive oil, spinach and chopped garlic to the pot. Cover and let it steam, and stir everything together.

Then divide however you would like, Tupperware, eat it right away, feed it to the cat. Whatever you please but you just made lunch/dinner for 4 days!