Saturday, June 28, 2014

Greek Yogurt Chicken Salad


Ingredients
-1c baby spinach
-2/3c plain Greek yogurt 
-8oz grilled chicken (I used strips of chicken tenderloin)
-2tbs chopped red onion
-1 clove chopped garlic
-1tsp celery seed
-juice of 1/2 lemon 
-2 tsp low sodium soy sauce 
-1/2 tsp chili powder
-dash garlic salt
-dash cayenne and red pepper
-black pepper to taste
-1 tsp hot sauce (optional)

Directions: 
-roughly rip spinach leaves
-cut chicken into cubes
-place all ingredients in sealable container
-shake until all chicken is coated
-add spices to taste

(It's delicious on a sandwich thin or in a wheat tortilla wrap!!)


Healthy Blueberry Muffins


I absolutely love blueberry muffins. I could eat them every day for every meal. I just bought some natural baking stevia today while grocery shopping and decided to get creative! Always try to use natural sweetener over artificial. It's more expensive, but far better for you. That explanation will be another entry ;) the eggs used provides some protein as well, and feel free to replace some of the flour with protein powder if you're feeling extra creative and protein deficient...haha the calories per mini muffin is 36 with 4g of protein and 2g of sugar. The batch made 24 mini muffins and 2 normal size muffins.

Ingredients:

-1c blueberries (fresh is recommended, but I used frozen)
-1/3c egg substitute 
-1c fat free Greek yogurt
-4tbs unsalted butter
-2c all purpose flour
-1 1/4c baking stevia
-1tsp vanilla extract
-1tsp baking soda
-1tsp baking powder
-1/2 tsp salt
-zest of 2 lemons
-juice of half a lemon

Directions:

-preheat oven to 350 degrees 
-spray baking sheets with non stick cooking spray
-combine dry ingredients in large bowl
-whisk together wet ingredients in separate bowl
-pour wet mixture into dry mixture 
-stir gently until combined (mixture will be very thick)
-lightly dust blueberries with flour (this will prevent them from sinking to bottom of muffin pan while baking)
-fold blueberries into batter
-spoon batter into pans (filling almost to the top)
-sprinkle the top with baking stevia 
-bake for 12-15 minutes 
-let cool before sealing 


Thursday, June 26, 2014

Healing

I'm finally recovered!! I still can't run comfortably, but there's rarely any swelling or bruising even after working all day at this point! My doctor wants me to come back in sometime this fall to check my progress and get one more set of x-rays to ensure everything has healed correctly, but that should be the end of this whole broken-ness fiasco! WHOOOOO! Now I can FINALLY start pursuing my real fitness goals and achieve the results I want! Deadlifting, here I come!! And no, that will not be happening at planet fitness...god forbid...bahahaha 


CALU

So apparently Labourè College is a joke. I had been there 3 times, talked to multiple people in various departments and paid my enrollment deposit before anyone discovered that the program I was entering wasn't offered online anymore. Since then, I've discovered California University of Pennsylvania and have enrolled in the Sport Management: wellness and fitness program for this fall! I'm just waiting on my acceptance letter before I can get my classes transferred in and enroll in classes! It's completely online AND they offer a masters degree that's completely online as well if I decide to go that route after I finish the bachelors. Through this program, I will become NASM certified as a personal trainer, but I'm still going to take my test and become ACSM certified in the meantime just so I don't have to wait the 3 years until I finish my degree. It can't hurt to be double certified right?! I was extremely discouraged when I discovered Laboure was a joke, but am very excited to get started on this new journey!

Friday, June 6, 2014

Realizations

My friend and I figured out a way to describe what I feel every person suffers from in some way; which is an "unhealthy relationship with food." I don't consider this to be a standard eating disorder per say, but it is something that I notice in my friends, family and complete strangers every day. Of course, there are different levels. Some people get so obsessed with losing weight and feeling that sense of satisfaction in the body transformation, that once they get to the desired weight, it's so hard to reverse the "diet" mentality. Others, maybe can't stop eating and end up getting depressed about their health and appearance, which results in emotional binging. It just sucks that it took personally turning into an 89 pound skeleton to make me realize that I had a problem. 

I don't want the people in my life to have to go through this to realize that if they're happy with the body they have, then they should embrace it! So what if you don't have a 6-pack? I mean, I want one so I guess that makes that statement a little hypocritical, but I also plan to become a personal trainer who competes in fitness competitions….soooo it's kind of a requirement. I am also willing to work toward that goal, and have gotten to the point where I genuinely enjoy going to the gym and building a strength that I'm proud of! 

My goal of being a fitness competitor (along with breaking my foot) is probably what saved me from ending up in the hospital. People kept telling me that to be taken seriously in the fitness industry, I would have to put one some weight before I would be able to build up any muscle at all, but for months I just refused to listen… I was constantly exhausted, sick and injuring myself in small ways, but I just disregarded all of this, and everyone's advice. It really does take personally realizing the problem to develop a desire to change it. Most people probably aren't quite as insane as I am (haha), but it's so easy to fall into a habit; whether it be overeating or under eating, or any other unhealthy habit for that matter. Once that everyday habit gets developed, it really takes some kind of personal epiphany to turn it around, and it can be really scary! I can't wait to start school toward being a dietitian to really become the most knowledgeable trainer and nutritionist possible! 

Wednesday, June 4, 2014

Sweet Potato Cookies

You're skeptical right? I was a little hesitant with this experiment too, but one of my favorite festive dishes is sweet potato casserole with gooey marshmallows and brown sugar, so I knew there would be a way to create a delicious (and healthy) version of a cookie with them! Turns out, I was right! Don't expect them to be overly sweet and decadent, but you won't be disappointed! They're super easy to make, and you probably already have the stuff at home! The whole batch should make about 18 cookies and the macros (per cookie) include: calories: 40, fat: 1.5g, protein: 2g, carbs: 1.5g. Next time, I may try to up the protein content by adding in some protein powder and a little more almond milk.

 I also added 1tbs unsweetened almond milk and 1/4 c old fashioned oats, but forgot to take another picture…oopsies


Ingredients: 

-1/4 c old fashioned oats
-1tbs unsweetened almond milk
-½ c pb2
-2 tbs better 'n peanut butter
-2 packets stevia or the equivalent of whatever sugar substitute you have on hand
-1 large sweet potato (mine was 7oz)
-1 egg

Directions:

-Preheat oven to 350 degrees
-Spray cookie sheet with non-stick cooking spray
-Put all ingredients into a food processor
-Mix until smooth
-Spoon mixture into 18 cookies 
-Bake for 10 minutes
-Let cool before sealing them (they will be fairly moist)

Summa Time

I haven't been to Rx for a few weeks now to really give my foot time to heal without being tempted to put too much pressure on it. I've of course still been going to my apartment gym almost every day, and using the bike as my sole source of cardio. I still do quite a bit of conditioning, but am careful about how much weight I use and try to focus more on lower weight, higher rep workouts. My body isn't where I want it, but I'm definitely comfortable with how I look and know that once I'm fully recovered, I can start lifting heavier and really get into the shape I need to be in to compete in bikini competitions! I've also gotten my diet a lot more under control, and find that I am a lot happier now that I'm actually participating in going out with my friends and living life like a normal 20 year old! It seriously is all about moderation and staying active!!


Staying Motivated

After becoming accustomed to being held accountable by teachers, professors and employers for the past 20 years of my life, I'm realizing how difficult it is to self-motivated myself to study regularly for my personal training ACSM test! I studied quite a bit while I was in Florida, but since coming back and starting back to work full-time, I have certainly been slacking!! I'm going to force myself to take it this summer for sure, but my original goal was mid-June and right now, I am a little over halfway through my text book and still plan to go back through it a second time and read back over all the highlighting I've done to ensure that I'm as prepared as possible for the test! I just don't want to get overwhelmed with my nutrition classes starting in the Fall and end up putting it off. Plus, I want to be certified asap so I can really start promoting and marketing myself as a trainer!

Let Summer Begin!

I had so much fun the past two days while getting to spend time with friends at a lake house in New Hampshire! It really made me miss all my Missouri friends though! A few have mentioned coming up sometime this summer to visit me here, which would be absolutely amazing since I doubt I'll have time until later in the year to take a trip home. I also forgot how many opportunities there are for physical activity in the country! The whole weekend we were kayaking, playing football, frisbee and doing rope swings! It was such a blast, and was a welcomed change from being immobile and broken all winter!