Biceps and Brussel Sprouts
Wednesday, July 2, 2014
Beer and Brussel Sprouts Has Moved!
In hopes of providing an easier-to-follow experience, I've moved this blog to the following address:
Tuesday, July 1, 2014
Recipe: Kale Salad & Tahini-Turmeric Dressing
Happy July 1st! Before I get into the recipe, can I just say that I had an AMAZING time at the Bikram Retreat in Vermont?!! So amazing. The weather was perfect; the house we stayed in was gorgeous; friendships were formed; the yoga was inspirational and the food was heaven!! As I mentioned in my previous post, the food that was lovingly prepared for us was raw and/or vegan, and I've since felt so motivated to incorporate this lifestyle into my diet!
I've been keeping 80/20 vegetarian for the past several months, but I really want to make a shift into 80/20 raw and/or vegan. Since big hearty salads have been a big staple in my life, I wanted to first find some vegan dressing recipes; the following is one that a fellow yogini from the retreat shared with me!!
I've been keeping 80/20 vegetarian for the past several months, but I really want to make a shift into 80/20 raw and/or vegan. Since big hearty salads have been a big staple in my life, I wanted to first find some vegan dressing recipes; the following is one that a fellow yogini from the retreat shared with me!!
Kale Salad Beast with Tahini-Turmeric Dressing
You'll need:
For the salad: Pretty much whatever you like! Today, I used...
-kale, chopped
-parsley, chopped
-carrots, chopped
(can you tell that I had fun with my hand chopper today?)
-chickpeas (I used canned organic, rinsed and dried)
-BLUEBERRIES! (Aside from the dressing, this really makes the salad)
For the dressing, from MindBodyGreen:
-1 tablespoon tahini
-1 teaspoon of apple cider vinegar
-1 tablespoon of olive oil
-1 tablespoon of lemon juice (about 1/2 a lemon)
-1/2 teaspoon of maple syrup (I used the real deal from my Vermont trip!)
-1/4 teaspoon of turmeric powder (a little goes a long way)
-a pinch of cayenne, to taste
-salt/pepper, to taste
-optional: a pinch of garlic powder (Garlic is pretty much never optional when I'm in the kitchen)
Mix the dressing ingredients together in a bowl with a whisk. Inspired from the beautiful salads in jars from the retreat, I decided to stick my salad in a huge mason jar, leftover from my canning and preserving period in my life.
I mean, check out the colors! The lovely yellow from the turmuric - so good for you - plus all those yummy rainbow-colored veggies and fruit!! Happiness in a jar.
Between this salad and a great raw taco at a local restaurant for lunch, I'd say day one of my 10-day raw/vegan eating and Bikram yoga challenge is off to a fabulous start!
What are some of your favorite raw or vegan recipes?
Wednesday, June 25, 2014
Raw Vegan Goodness
Blogging from gorgeous Killington, Vermont during my 2nd day at my Bikram Yoga Retreat! Even though my day has been filled with reading (audiobook on the 8 hour drive up, Fault in Our Stars by John Green; currently, Sharp Objects by Gillian Flynn), Bikram Yoga (um, holy coal stove heat), and a super-informative posture clinic by the wonderful Lynn Witlow, I NEEDED to post about this raw, vegan food world that I've been slammed into!
Lunch: a mason jar salad with cabbage, chickpeas, scallions, carrots, maybe flax seeds?, and a homemade dressing.
Dinner - Appetizer: olives, red peppers, and marinaded artichokes. God, I love brined food.
Dinner - Main Course: tabbouleh over greens, falafel, hummus, cucumbers, tomatoes and macadamia nut "goat cheese" - honestly, if I didn't know, I would've assumed it was real goat cheese. SO good!!!! Nothin nasty about nut cheese, after all!!! (......lol)
Dessert: raw, vegan dark chocolate chip cookies!!! Now, I am not the biggest dessert fan, but I'd be lying if I said I didn't eat 3 of these mamma jamma's. Made from the meal leftover from homemade almond milk - LOVE this idea!!! -, vegan chocolate chips, dates, I think some coconut oil?.. Again, I couldn't pay attention because I already stuffed one into my mouth, and they're insanely good.
I've had one experience with a vegan restaurant (JF - remember that time we all had simultaneous stomach catastrophes?!), and it was not amazing. I've been hesitant to try vegan since; not just the straight veggie aspect, but the whole nutritional yeast, nut cheese (seriously?! NUT. CHEESE.), etc.
I knew coming into this retreat that there'd be an mostly-raw (hell, maybe all-raw? Clearly I'm clueless), all-vegan chef on-site that'll be preparing all of our meals and snacks, with 10-mile-away locally-grown produce. If you're friends with me on FB or Insta, then you already know that every meal thus far has been completely and utterly amazing.
There's something about eating primarily vegan and raw (meaning uncooked, or heated to no more than 110 degrees), that literally sits well with my stomach. Lactose intolerance and various other GI issues are a non-issue, and I have a feeling that, by time Monday rolls around, I'll have a whole slew of recipes waiting to be tried out when I get back to Baltimore!
In the meantime, here are some of the pics that I snapped from today's lunch, dinner and dessert. Apologies for not having full descriptions - I was more concerned with stuffing my face than listening to what I was actually eating. (Eh, plants, I'm good with that.)
I really can't wait to see what new culinary adventures this week brings!
Happy Tuesday from Vermont!
Friday, June 20, 2014
Recipe: Zucchini Pasta
Let's just lead with the finished product, shall we?
Holy moly, this dish was (it's already destroyed) fantastic! Keeping with my trend of meals that are fast, simple and low-cal, this zucchini "im-pasta" is definitely a keeper.
You'll need:
-1 zucchini (per person)
-your favorite pasta sauce (homemade is ideal, but I was starving and grabbed a jar from Safeway; just watch the calories, sugar and sodium content in those ready made jars. I got Eating Right 20% Less Sodium Tomato Basil, with 50 cal's per 1/2 cup)
-non-stick spray (I use Pam's Simply Coconut Oil spray - all coconut, none of the cal's)
-onion powder, garlic powder, Himalayan Pink sea salt, pepper, etc.
-a veggie spiralizer (linked is the one that I recently purchased)
Wash that zook really well, spiralize it, plop in a pan with some coconut oil spray, add your favorite pasta seasonings - onion powder, garlic powder, HPSS for me - heat your sauce, plate those nood's and add your pasta sauce! BAM! Start to finish, about 10 minutes flat. My kinda lunch! According to MyFitnessPal (a must-have for the calorie-counting amongst us), this dish weighs in at about 96 calories!!! Now, I just finished mine and I'm pretty full, but that measly less than 100 cal's could definitely use some protein added into it. Cook up some boneless, skinless chicken breast, some seasoned tofu crumbles, or my proat standby, tuna steak. Whatever you add to it, know that you're getting fiber, lutein (good for your eyes), vitamin C and more with this green veg!
Enjoy!
Wednesday, June 18, 2014
BRUSSELS
Just in case yall thought I was joking about the whole "eating brussel sprouts a lot" thing. Today's brussels:
Simple with Rosemary, Himalayan pink sea salt and a touch of fresh cracked pepper. Delish.
10 Minute Workout: Bi's and Tri's
While I'm killing time until I can leave to meet up with a new running group, I thought I'd sneak in a quick but effective at-home arm workout! This workout is led by celeb trainer Andrea Orbeck for FitSugar, and, although it's a short ten minutes, you'll feel it (during and) after!
Here's what you'll need:
-3 lb and 5lb weights (I only have 5's, 10's and a few heavier ones, so I stuck with 5's for the entire workout)
-yoga mat (I just laid on the floor next to the dog)
For some reason, the workout transcript link is dead, but you can find the video HERE! It's a pretty basic biceps and triceps workout, but I love it when I'm short on time! Check it out and get those bi's and tri's poppin!
#sunsoutgunsout
Tuesday, June 17, 2014
Weight Loss and Social Life
Here I am again. At the crossroads of sticking to my goals (since yesterday
started my new 4-week summer challenge) and the temptation of everything
wonderful that summer brings.
For Baltimore City teachers, the school year officially ends today, and tomorrow, heck, this afternoon, brings the start of much-deserved relaxation. For months, we've dreamed of sleeping in, lazy brunches, late nights and lots and lots of beer. And dammit, I love beer.
However, for one who's still trekking through on his or her proverbial weight loss journey (I detest that phrase; I acknowledge that it truly is a journey, but ugh, so cliche.), summer presents all new challenges with so many different social opportunities. BBQ's, staff end-of-the-year parties, out-of-town friends coming to visit, the fact that my gym has a pool WITH A BAR... I really struggle during the summer with maintaining my weight. Honestly, I've always cycled through these periods of extreme working out and motivation during the winter/spring, but once summer gets here, I lose control and give in to all of the glorious gluttony that's synonymous with my summertime social life.
BUT! This summer, I'm really going to try to stay on track. Part of starting this blog was to have an outlet for accountability for myself. Notice I haven't posted in a couple days? Yeah, my motivation has been in the hole recently. I'm giving myself until today, post-staff end-of-the-year celebration, to take it easy and go over my daily calorie goals. Working out isn't my issue. I've been working out almost daily: Bikram yoga twice a week, running twice a week - just ran the Baltimore 10-Miler this past Saturday - run or workout dates/meet-ups planned out, etc. It's, as it's always been, my self-control with food and booze that's starting to dead-stop my weight loss progress. Many of my friends have shared with me that they're dealing with the same thing. We've fallen off of the proverbial horse, but that's no reason to throw in the towel altogether (how ya like those mixed metaphors?)
With that, let's keep ourselves motivated, friends! I've got a trip to Vermont coming up in one week and that's keeping me focused for now. For my Baltimore friends that are around this weekend, check out this event - a double whammy of fun workouts AND social time! The 2nd Annual FIT+ Festival at Harbor East! Tons of free workouts, music, food, and if you register now, free parking! Let me know if you're going and we can meet up :)
For Baltimore City teachers, the school year officially ends today, and tomorrow, heck, this afternoon, brings the start of much-deserved relaxation. For months, we've dreamed of sleeping in, lazy brunches, late nights and lots and lots of beer. And dammit, I love beer.
However, for one who's still trekking through on his or her proverbial weight loss journey (I detest that phrase; I acknowledge that it truly is a journey, but ugh, so cliche.), summer presents all new challenges with so many different social opportunities. BBQ's, staff end-of-the-year parties, out-of-town friends coming to visit, the fact that my gym has a pool WITH A BAR... I really struggle during the summer with maintaining my weight. Honestly, I've always cycled through these periods of extreme working out and motivation during the winter/spring, but once summer gets here, I lose control and give in to all of the glorious gluttony that's synonymous with my summertime social life.
BUT! This summer, I'm really going to try to stay on track. Part of starting this blog was to have an outlet for accountability for myself. Notice I haven't posted in a couple days? Yeah, my motivation has been in the hole recently. I'm giving myself until today, post-staff end-of-the-year celebration, to take it easy and go over my daily calorie goals. Working out isn't my issue. I've been working out almost daily: Bikram yoga twice a week, running twice a week - just ran the Baltimore 10-Miler this past Saturday - run or workout dates/meet-ups planned out, etc. It's, as it's always been, my self-control with food and booze that's starting to dead-stop my weight loss progress. Many of my friends have shared with me that they're dealing with the same thing. We've fallen off of the proverbial horse, but that's no reason to throw in the towel altogether (how ya like those mixed metaphors?)
With that, let's keep ourselves motivated, friends! I've got a trip to Vermont coming up in one week and that's keeping me focused for now. For my Baltimore friends that are around this weekend, check out this event - a double whammy of fun workouts AND social time! The 2nd Annual FIT+ Festival at Harbor East! Tons of free workouts, music, food, and if you register now, free parking! Let me know if you're going and we can meet up :)
Wednesday, June 11, 2014
Recipe: Chicken Salad with Greek Yogurt
It's hot out, Baltimore. Like sticky, soupy hot. And it's only gonna get worse as July creeps upon us.
With this weather, I cannot even fathom eating hot meals when I get home from work. On Monday, my boyfriend made chicken salad, which was delicious; however, typical chicken salad is loaded with calories from mayo! After a friend suggested that I use Greek yogurt in place of mayo in my garlic aioli (for my beloved brussel sprouts), I was inspired to try using Greek yogurt in place of mayo in chicken salad!
Now, I know that most people love grapes, cranberries, walnuts, etc. in their chicken salad recipes. I do not. I HATE the idea of creamy fruit. Ugh. Vom. Feel free to add whatever additions that you'd like to this super-simple, delicious recipe!
Chicken Salad with Greek Yogurt
13 oz can of chicken breast (I use the big cans from Sam's club; all-natural, in water, 98% fat free)
1 small container (150g) plain Chobani Greek yogurt (this is only 90 calories for the whole cup!)
1 lemon
garlic powder
onion powder
salt
pepper
Drain chicken. If you're using a huge can like I was, use about half of the Greek yogurt. Basically add in spoonfuls at a time until it's the consistency that you want. Season to taste with the garlic, onion and S&P, then give it a good squeeze of lemon juice to brighten that bad boy up.
That's it! I put a 1/2 cup scoop (105 calories according to the label and MyFitnessPal, plus 90 calories for the entire cup of Greek yogurt - I didn't use it all in the chicken salad, but I ate the rest from the cup) over some mixed greens, gave it another squirt of lemon juice and wolfed. Delish.
I just love that the small cup of Chobani is only 90 calories!!! I added some spices (cumin, curry, turmeric) for flavor as I finished the cup, and was just imagining all the guilt-free dip possibilities that one could do! So now I'm curious; how do you use Greek yogurt?
With this weather, I cannot even fathom eating hot meals when I get home from work. On Monday, my boyfriend made chicken salad, which was delicious; however, typical chicken salad is loaded with calories from mayo! After a friend suggested that I use Greek yogurt in place of mayo in my garlic aioli (for my beloved brussel sprouts), I was inspired to try using Greek yogurt in place of mayo in chicken salad!
Now, I know that most people love grapes, cranberries, walnuts, etc. in their chicken salad recipes. I do not. I HATE the idea of creamy fruit. Ugh. Vom. Feel free to add whatever additions that you'd like to this super-simple, delicious recipe!
Chicken Salad with Greek Yogurt
13 oz can of chicken breast (I use the big cans from Sam's club; all-natural, in water, 98% fat free)
1 small container (150g) plain Chobani Greek yogurt (this is only 90 calories for the whole cup!)
1 lemon
garlic powder
onion powder
salt
pepper
Drain chicken. If you're using a huge can like I was, use about half of the Greek yogurt. Basically add in spoonfuls at a time until it's the consistency that you want. Season to taste with the garlic, onion and S&P, then give it a good squeeze of lemon juice to brighten that bad boy up.
That's it! I put a 1/2 cup scoop (105 calories according to the label and MyFitnessPal, plus 90 calories for the entire cup of Greek yogurt - I didn't use it all in the chicken salad, but I ate the rest from the cup) over some mixed greens, gave it another squirt of lemon juice and wolfed. Delish.
I just love that the small cup of Chobani is only 90 calories!!! I added some spices (cumin, curry, turmeric) for flavor as I finished the cup, and was just imagining all the guilt-free dip possibilities that one could do! So now I'm curious; how do you use Greek yogurt?
Motivation
If you're a teacher, or if you know a teacher, as you know, as the school year wraps up, there is an abundance of tasks that need to be completed. Closing program, final parent conferences, staff meetings, 4th quarter grades, final grades, cleaning/reorganizing/packing up the room, adding information to each student's cumulative folder, end-of-year evaluation stress... Squash that together and, by the time you get home, there's often about 2% motivation to go hard at the gym.
Yesterday was one of those days for me. Now, since I've gotten into my regular workout routine where it's truly become a near-daily habit, I've been pretty motivated. Steadily losing weight - as of today - around 40 pounds since January - has been a HUGE motivator for me to keep going. But there are just some days when I feel like I could care less. Yesterday, I was exhausted. I had a marathon cleaning/reorganizing/packing the classroom spree and when I got home, all I wanted to do was sit in front of the TV, binge-watch the last 2 episodes of Orange Is the New Black and veg out.
Yes, friends. I do give myself rest days. Yes, I did just run 10 miles on Saturday AND went to Bikram yoga on Monday... Buuuuut, I also didn't go to the gym/workout/hit yoga at ALL last week from Tuesday to Friday. Rest days, sure, but they were also pretty bingey days as well. As a "reward" for winning both of my DietBets (holla $201!!!), I decided to let myself be super lazy and eat/drink pretty much what I wanted for a few days.
<Let me insert here, that I am really trying to avoid "rewarding" myself with food. That's what got me fat in the first place!!>
Anyway, so I had my 4-day lazy binge-fest last week. So making sure I get a rest day wasn't yesterday's problem. I just lacked motivation.
So, what's a girl to do? I hit up a couple friends and basically asked for a virtual kick in the ass. I've found that if I'm being held more accountable, I'll throw on my gym clothes and head out the door. Just making that promise to text my friend back after I get out of the gym is enough to get me moving on those days where I just don't feel like it. I went to the gym yesterday with the intention of running an easy 5k on the treadmill, and ended up running that (faster than an "easy" pace, but whatever) plus about 30 minutes more since I watched an episode of OITNB. All in all, a good gym sesh.
Another strategy for motivation when you just can't muster it on your own: plan a workout date with a friend! I've got to finish packing my room, hit a staff meeting and drive to pick up my Baltimore 10-Miler packet this evening, so knowing that I'll be meeting a friend at Bikram yoga later will give me that extra bit of push that I need to get it done today.
What do you do when you just don't have the motivation?
Yesterday was one of those days for me. Now, since I've gotten into my regular workout routine where it's truly become a near-daily habit, I've been pretty motivated. Steadily losing weight - as of today - around 40 pounds since January - has been a HUGE motivator for me to keep going. But there are just some days when I feel like I could care less. Yesterday, I was exhausted. I had a marathon cleaning/reorganizing/packing the classroom spree and when I got home, all I wanted to do was sit in front of the TV, binge-watch the last 2 episodes of Orange Is the New Black and veg out.
Yes, friends. I do give myself rest days. Yes, I did just run 10 miles on Saturday AND went to Bikram yoga on Monday... Buuuuut, I also didn't go to the gym/workout/hit yoga at ALL last week from Tuesday to Friday. Rest days, sure, but they were also pretty bingey days as well. As a "reward" for winning both of my DietBets (holla $201!!!), I decided to let myself be super lazy and eat/drink pretty much what I wanted for a few days.
<Let me insert here, that I am really trying to avoid "rewarding" myself with food. That's what got me fat in the first place!!>
Anyway, so I had my 4-day lazy binge-fest last week. So making sure I get a rest day wasn't yesterday's problem. I just lacked motivation.
So, what's a girl to do? I hit up a couple friends and basically asked for a virtual kick in the ass. I've found that if I'm being held more accountable, I'll throw on my gym clothes and head out the door. Just making that promise to text my friend back after I get out of the gym is enough to get me moving on those days where I just don't feel like it. I went to the gym yesterday with the intention of running an easy 5k on the treadmill, and ended up running that (faster than an "easy" pace, but whatever) plus about 30 minutes more since I watched an episode of OITNB. All in all, a good gym sesh.
Another strategy for motivation when you just can't muster it on your own: plan a workout date with a friend! I've got to finish packing my room, hit a staff meeting and drive to pick up my Baltimore 10-Miler packet this evening, so knowing that I'll be meeting a friend at Bikram yoga later will give me that extra bit of push that I need to get it done today.
What do you do when you just don't have the motivation?
Sunday, June 8, 2014
B&BS Summer Challenge!
My friends, summer is upon us. With summer comes the onslaught of bbq's, rooftop parties, day-drinking and beach getaways. To help combat the corresponding calorie bombs, I present to you...
the Beer and Brussel Sprouts Summer Challenge!
We've all seen the ridiculous month-long challenges floating around FB and Pinterest: 30 day Ab challenge, 30 day squat challenge, 30 day ______ <insert particular kind of ass-kicking workout that you know you won't do every day, in increasing increments of 5>.
This challenge is different.
This challenge is your own.
To achieve weight loss and fitness success, one needs to have tangible goals. Goals that you can literally check off on a calendar, or list, or whatever way you find manageable. For the last several months, I've done this privately to track my progress and to hold myself accountable. I've found it to be a huge part of my weight loss progress, and I know it would benefit others as well.
For the B&BS Summer Challenge, think about what results you want to acheive... Wait, scratch that... think about the results that you WILL achieve in four weeks. (Remember, believing that you can do something is more than half the battle!) Do you want to drop a jeans size? Do you want those biceps to pop? Start to get rid of that tummy pooch? To be able to run longer? Faster? Feel more confident in a bikini? Once you know what you want, set attainable goals for each day that will actually get you to that ending result. We'll start the challenge on Monday, June 16 and finish on Monday, July 14.
Why four weeks you ask?
Four weeks is all you need to see results, if you are consistent.
For example, in four itty bitty weeks, I will...
-be able to run 5 miles at a 10 minute pace.
-lose 8 pounds (2 lbs per week)
Easier said than done, right? That's where your plan comes in.
How will I achieve my desired results? I will...
-work out 5 times a week. That gives me one day during the week and one weekend day, if that's how I want to use my rest days that particular week. Doing this helps me to keep focused, and allows me recovery days when I need them.
-run 3 times a week: 1 easy run for recovery, 1 faster pace run and 1 long run. This is a very basic running regimen for me, but it's helped me to up my speed over the last couple of months.
-juice as a meal replacement 5 times a week. Maybe I'll do breakfast or lunch, it really depends on when it's most convenient for me. I love the nutritional benefits from juicing though, and I want to continue juicing regularly.
-eat clean. Primarily veggies, fruits in the morning/early afternoon, chicken breast, tuna steak and shrimp. I also need to replace my usual romaine with something more nutrient-packed, like spinach or kale.
-cut back on dairy intake. I'm lactose intolerant, so clearly, my body does not want that stuff. BUT I love cheese and am not willing to cut it out completely. I think 3 times a week is realistic for me, and I know my digestive system will be thanking me for it.
So to help me crush my goals, I've created a Google document that I can mark off each day as to whether I hit my daily goal. Feel free to use or tweak this document! You don't need a gmail account to access this document! Just click HERE to access it, hit File, Download as Word doc. Easy peasy!
If you're interested in the challenge, please comment below! You can share your goals or keep them to yourselves, but anyone who comments will get personal encouragement from yours truly!! Feel free to email me at beerandbrusselsprouts@gmail.com for fun email motivation, to share your goals, or ask questions about food, workout ideas, etc.! Consider me your not-yet certified online personal health coach. ;)
Let's get these goals mapped out so we can have our healthiest summer yet!! And remember...
Friday, June 6, 2014
Recipe: Chocolate-Peanut Butter Chia Pudding
I've seen this recipe floating around Pinterest, and last night, I mixed it up to try it out for today's breakfast!
Chia seeds are a pretty popular superfood, and with lots of fiber to help keep you full, they're a great addition to add to your breakfast if you're trying to drop some pounds! They've also got a good amount of protein - around 4.4 grams of protein for every 24 grams (about 2 tablespoons). This recipe weighs in at about 331 calories, so not too bad for a breakfast that'll definitely keep you full for a few hours!
Chocolate-Peanut Butter Chia Pudding
12 ounces (1 1/2 cup) of unsweetened Almond Breeze chocolate almond milk
4 tablespoons of chia seeds
1/4 tsp PB2
1/4 tsp raw cacao powder
zero calorie sweetener (optional)
Measure out the almond milk in a mason jar (you'll get points for being oh-so-hip right now). Add dry ingredients.
Close the mason jar and SHAKE, SHAKE, SHAKE SENORA! Hit that link, dance and shake that jar for the full 3 minutes and 40 seconds, or until the dry powder seems to be mixed with the almond milk. Pop that bad boy in the fridge and let it sit overnight. In the a.m., add in a zero cal sweetener such as Smokey Mountain Sweetener, and enjoy your chocolate-peanut buttery goodness.
Side note about PB2 - way better option for getting your PB fix - without all those calories! PB2 comes in regular and chocolate-pb flavors and has only 45 calories for 2 tablespoons, as opposed to peanut butter, which has at LEAST 190 calories for 2 tablespoons. What is it, you ask? Well, I'll tell you what it ISN'T: full of preservatives and garbage! PB2 is basically ground up peanuts; more specifically, PB2 consists of roasted peanuts, sugar and salt. That's it. I'd love if it was straight ground up peanuts without the sugar and salt, but what can ya do. Anyhoo, order that shit from Amazon, save yourself some dinero and use it in your chia puddin', smoothies, on your Yonanas (OH YES, THERE WILL BE A YONANAS POST SOON!), or Google recipes using PB2 for some low-cal peanut butter heaven.
AFTERNOON UPDATE: Instead of eating this for breakfast at 7am when I usually eat, I waited until my "lunch break" at 10:30 am and it kept me really full until about 3!
Chia seeds are a pretty popular superfood, and with lots of fiber to help keep you full, they're a great addition to add to your breakfast if you're trying to drop some pounds! They've also got a good amount of protein - around 4.4 grams of protein for every 24 grams (about 2 tablespoons). This recipe weighs in at about 331 calories, so not too bad for a breakfast that'll definitely keep you full for a few hours!
Chocolate-Peanut Butter Chia Pudding
12 ounces (1 1/2 cup) of unsweetened Almond Breeze chocolate almond milk
4 tablespoons of chia seeds
1/4 tsp PB2
1/4 tsp raw cacao powder
zero calorie sweetener (optional)
Measure out the almond milk in a mason jar (you'll get points for being oh-so-hip right now). Add dry ingredients.
Close the mason jar and SHAKE, SHAKE, SHAKE SENORA! Hit that link, dance and shake that jar for the full 3 minutes and 40 seconds, or until the dry powder seems to be mixed with the almond milk. Pop that bad boy in the fridge and let it sit overnight. In the a.m., add in a zero cal sweetener such as Smokey Mountain Sweetener, and enjoy your chocolate-peanut buttery goodness.
Side note about PB2 - way better option for getting your PB fix - without all those calories! PB2 comes in regular and chocolate-pb flavors and has only 45 calories for 2 tablespoons, as opposed to peanut butter, which has at LEAST 190 calories for 2 tablespoons. What is it, you ask? Well, I'll tell you what it ISN'T: full of preservatives and garbage! PB2 is basically ground up peanuts; more specifically, PB2 consists of roasted peanuts, sugar and salt. That's it. I'd love if it was straight ground up peanuts without the sugar and salt, but what can ya do. Anyhoo, order that shit from Amazon, save yourself some dinero and use it in your chia puddin', smoothies, on your Yonanas (OH YES, THERE WILL BE A YONANAS POST SOON!), or Google recipes using PB2 for some low-cal peanut butter heaven.
AFTERNOON UPDATE: Instead of eating this for breakfast at 7am when I usually eat, I waited until my "lunch break" at 10:30 am and it kept me really full until about 3!
Thursday, June 5, 2014
Recipe: Roasted Brussel Sprouts with Garlic Aioli
Since the birth of this blog, several friends have commented that they never knew I loved brussel sprouts as much as I do... well, I do! I typically eat them around 4 or 5 times a week (maybe that's weird...) but when you've got some solid brussel sprout recipes that you keep in heavy rotation, then add in the fact that those little green babies are hella good for you, it's hard NOT to have them multiple times in a week!
That said, I wanted to share one of my favorite recipes for brussel sprouts! I know some of you aren't entirely convinced that they're one of the best vegetables on the planet, but give this recipe a whirl and see if you aren't at least willing to stick them in the top three. :)
Roasted Brussel Sprouts with Garlic Aioli
20 or so brussel sprouts (this could easily feed 2 people... 1 if you're greedy/skip the rest of dinner :) )
extra virgin olive oil
salt & pepper
red onion
coconut oil
paprika or chili powder
Aoili:
6 tablespoons of mayonnaise (you can use light or vegan, too!)
1/4 teaspoon of minced garlic
1/4 lemon, squeezed
1 tablespoon parsley, chopped fine
salt & pepper
a couple shakes of red pepper flakes, depending on whether you like heat or not (I don't; I'm a wimp)
Wash and cut the brussel sprouts in half. Lay them on a baking sheet, drizzle with EVOO, season with salt (I LOVE Himalayan pink sea salt!) and pepper and toss that shit into the oven, pre-heated at 400 for about 15 minutes. They should start carmelizing and turning brown and looking gorgeous.
While that's happening, chop your red onion - you can do yellow or white too; I just think red is prettier :) - and toss it in a pan with some coconut oil. Let the onions start getting sexy in the pan. Add S&P and some paprika or chili powder for a nice smokey finish.
Also while the brussels are roasting, make your aoili! Put everything into a small bowl and stir it all up! Try not to eat too much of it before your brussels are done. #oops
When the brussel sprouts are done (you can poke a fork through them relatively easily), mix them with the onions.
***A super fab addition would be to fry up some bacon, chop it up and add to this mix. Sadly, this blogger has a pork allergy and can't do bacon anymore, but OMG if I could add bacon to this dish, I'd do nothing but sit around all day and eat it.
Plate that green goodness, pour yourself a nice beer and enjoy! :)
EDIT: Clearly, this recipe makes brussel sprouts much more caloric than if you steamed them. It's definitely not a recipe I do every day, but it's a delicious addition to put in the rotation! If you want a cleaner, less caloric way to enjoy brussel sprouts, simply wash, cut and toss in a microwave-safe bowl with about an inch of water in the bottom. Nuke for 4 minutes and voila! Personally, I'm trying to lower my overall salt intake, but they're fab with some salt, pepper and onion powder. Oddly enough (or maybe not?), they're good dipped in mustard too. Maybe that's also weird... Whatevs.
Happy almost Friday!
That said, I wanted to share one of my favorite recipes for brussel sprouts! I know some of you aren't entirely convinced that they're one of the best vegetables on the planet, but give this recipe a whirl and see if you aren't at least willing to stick them in the top three. :)
Roasted Brussel Sprouts with Garlic Aioli
20 or so brussel sprouts (this could easily feed 2 people... 1 if you're greedy/skip the rest of dinner :) )
extra virgin olive oil
salt & pepper
red onion
coconut oil
paprika or chili powder
Aoili:
6 tablespoons of mayonnaise (you can use light or vegan, too!)
1/4 teaspoon of minced garlic
1/4 lemon, squeezed
1 tablespoon parsley, chopped fine
salt & pepper
a couple shakes of red pepper flakes, depending on whether you like heat or not (I don't; I'm a wimp)
Wash and cut the brussel sprouts in half. Lay them on a baking sheet, drizzle with EVOO, season with salt (I LOVE Himalayan pink sea salt!) and pepper and toss that shit into the oven, pre-heated at 400 for about 15 minutes. They should start carmelizing and turning brown and looking gorgeous.
While that's happening, chop your red onion - you can do yellow or white too; I just think red is prettier :) - and toss it in a pan with some coconut oil. Let the onions start getting sexy in the pan. Add S&P and some paprika or chili powder for a nice smokey finish.
Also while the brussels are roasting, make your aoili! Put everything into a small bowl and stir it all up! Try not to eat too much of it before your brussels are done. #oops
When the brussel sprouts are done (you can poke a fork through them relatively easily), mix them with the onions.
***A super fab addition would be to fry up some bacon, chop it up and add to this mix. Sadly, this blogger has a pork allergy and can't do bacon anymore, but OMG if I could add bacon to this dish, I'd do nothing but sit around all day and eat it.
Plate that green goodness, pour yourself a nice beer and enjoy! :)
EDIT: Clearly, this recipe makes brussel sprouts much more caloric than if you steamed them. It's definitely not a recipe I do every day, but it's a delicious addition to put in the rotation! If you want a cleaner, less caloric way to enjoy brussel sprouts, simply wash, cut and toss in a microwave-safe bowl with about an inch of water in the bottom. Nuke for 4 minutes and voila! Personally, I'm trying to lower my overall salt intake, but they're fab with some salt, pepper and onion powder. Oddly enough (or maybe not?), they're good dipped in mustard too. Maybe that's also weird... Whatevs.
Happy almost Friday!
Wednesday, June 4, 2014
No Gym? No Problem!
Hey guys! So, a lot of you have been asking me about different things that you could do for a great workout if you don't have the disposable dinero for a gym membership. Here are some fantastic resources that you can utilize if you live in/around the Baltimore/DC, Philly or NYC area! :)
10. Hit me up for a workout date! I'm always down for a run, hike, walk or on-the-fly boot camp! And SOON (hint, hint), I'll have the legit knowledge to drop on you for a REAL/certified boot camp. ;)
Whatever it is that you are - or think you might be - interested in doing, check out some of these free events, and get moving! :)
- November Project - This is an amazing grassroots fitness movement that happens in most major cities! Baltimore, DC, Philly, NYC, Boston, San Diego, and several more cities have a November Project chapter! The tribe, their term of endearment which I love, meets once a week, usually around the crack of dawn, for a free workout outside! I recently had the pleasure of doing NP Baltimore's 4 mile fun run, and I had a BLAST. Amazing vibe. Amazing people. Check them out! NP Baltimore meets every Wednesday at 6:30am at Rash Field at the Inner Harbor. Once school lets out for the summer, that's where you'll find me on Wednesday mornings! #verbal ;)
- Baltimore's Inner Harbor Waterfront Wellness Series 2014 - every Saturday and Sunday morning until August 17 you can take free classes at West Shore Park at Baltimore's Inner Harbor! Saturday's schedule is bootcamp at 8am and Zumba at 9am; Sunday is yoga at 8am and parkour at 9am. Register here for the whole summer and drop in whenever you have a free weekend morning! I took a class last weekend, and the organizer of the wellness series is a lovely person!
- Charm City Run's Free Thursday Group Runs - CCR welcomes all paces at their Thursday evening fun runs that leave from McHenry Row at 6:15pm. They often do information sessions before or after the runs too! I recently attended a fun run with the Annapolis CCR and got some great tips on hydration and nutrition!
- Free Zumba in Patterson Park - Free Zumba near the Pagoda on Thursdays at 6pm. Free classes run from June 5-26. All levels are welcome, and you can bring the kids (as long as an adult is there with them)!
- 16 Washington D.C. Area FREE Fitness Events for the Month of June! - yoga, pilates, boot camps, barre, Les Milles Grit, running events and so much more! Definitely check this site out if you live near DC for some awesome free events all month long!
- Lululemon - Check out their website for their free yoga series that they put on in most cities! Here's the link for Philly. Here's the link for Baltimore. Here's the link for just one of their stores in NYC.
- Breakaway Bikes Free Saturday Rides - If you're a Philly friend, check out Breakaway Bikes for a free ride Saturdays leaving at 8:30; they'll even provide the wheels!
- Meetup - Whereever you live, check out Meetup and find a free fitness group that you want to try out! There are free groups for running, hiking, yoga and tons more - just look up what strikes your fancy.
- State and National Parks - check out your nearby State or National Park for a free.99 place to run, walk, hike or bike!
OR...
10. Hit me up for a workout date! I'm always down for a run, hike, walk or on-the-fly boot camp! And SOON (hint, hint), I'll have the legit knowledge to drop on you for a REAL/certified boot camp. ;)
Whatever it is that you are - or think you might be - interested in doing, check out some of these free events, and get moving! :)
Recipe: Lemon-Balsamic Vinaigrette
Happy Wednesday! I wanted to share a recipe for a great salad dressing that I've been using lately! Since I started counting my calories in January, I've been eating a salad for lunch almost every work day, and I've found that the key to preventing yourself from getting bored with salads every day is to vary the dressings that you use (and the toppings, but I'll post about that some other time).
This recipes isn't of my own creation, and the original can be found at Country Living. It's a great, light recipe that can handle changes in seasoning, depending on your mood and taste preferences.
Lemon-Balsamic Vinaigrette
3 tablespoons fresh lemon juice
2 teaspoons balsamic vinegar
1/2 teaspoon salt
1/4 teaspoon fresh ground pepper
1 garlic clove, minced
1/2 cup extra virgin olive oil
2 teaspoons balsamic vinegar
1/2 teaspoon salt
1/4 teaspoon fresh ground pepper
1 garlic clove, minced
1/2 cup extra virgin olive oil
"Combine lemon juice, vinegar, salt, pepper, and garlic in a medium bowl. Whisking constantly, add the oil in a thin stream. Remove the garlic and serve or store refrigerated for up to 1 week."
This is how Country Living instructs you to make the dressing; I, however, just toss everything into a mason jar, close the lid and shake the hell out of it. I don't always have fresh garlic on hand, so a 1/4 tsp of garlic powder will do just fine. I also don't add salt, to cut back on the sodium. Another option to vary the flavor profile is to use red wine vinegar instead of the balsamic! SO MANY OPTIONS!
A tip for this recipe to cut calories is to use 1/4 cup of EVOO and 1/4 cup of water. I haven't tried this, but I'd think that between the lemon juice and vinegar, it would still taste pretty fabulous! Generally speaking though, if your salad is loaded with veggies, I wouldn't worry too much about cutting calories. EVOO is a healthy fat that your body needs, and the ratio of lemon juice and vinegar to olive oil isn't too bad.
Enjoy!
Tuesday, June 3, 2014
DietBetting
I won! I won!!
During the month of May, I participated in not one, but TWO DietBets. A DietBet is basically a bet that you'll lose 4% of your starting weight in 4 weeks. Whoever reaches their goal at the final weigh-in splits the pot. I learned of this magical monetary motivation through a colleague and have been hooked since March! I won a bet in March, lost April (stupid spring break) and just won $84.38 from my May bet!!! The second of my bets is actually a live bet that some work friends and I are doing and this morning is the final weigh-in. I'll post later whether I won or not. ;)
That said, I wanted to share some thoughts on the whole DietBet concept, some pro's and con's.
Pro's:
- Money is a huge motivator. It's a lot easier to find motivation to get up off the couch and go workout if you know that your $25 or more is on the line! My goal throughout the bets was to break even; if I didn't necessarily make any more, because others hit their goal too, I was cool with that. Even more cool with the idea of making a little more than I bet!
- It's convenient. There are games starting all the time online and it's super easy to find one that fits your schedule so you can consider vacation time, big events, etc.
- The bet's time frame is a great starting point for a weight loss focus. It's one thing to say, "oh, I want to lose XX lbs," but when you realize how difficult that is, you can easily lose motivation. Four weeks is just long enough to see results, but is short enough so you don't feel like you're going crazy waiting and waiting for it to end.
- The app is pretty convenient too. Although it crashes literally every time I tap the icon, once I relog in, it's fine. It's easy to enter your unofficial weights as you progress, upload your initial and final weight pics (no worries, these are private unless you make them public), check out the leaderboard and cheer on your friends.
- I initially didn't think this would ever be a factor for me, because I'm pretty logical and don't let myself get carried away with things like numbers on the scale, but... I GOT HUNG UP ON THE NUMBER ON THE SCALE! This isn't necessarily a bad thing to check your weight frequently - just remember to use the week's average, rather than each day's weight - but during this last week, I felt so much self-inflicted pressure to hit my goal that it was starting to stress me out. Apparently, I'm a lot more competitive than I thought, and I just kept thinking about how pissed I'd be if I lost. This was good in the fact that it pushed me through my final week, but bad in that I kept thinking about it all. the. time. I want to continue working towards my goals, but not in an obsessive way like that.
I'll update later with the results of the live bet. Wish me luck!!!
UPDATE: Won my work DietBet! I split the $350 pot with two other lovely ladies and won $117!!!!
Monday, June 2, 2014
Juicing
Today marks the official end of my longest juice cleanse ever - 7 days!
I started juicing intermittently in March to test out the oh-so-miraculous sounding detox and cleansing benefits that we read so much about online. Initially, I bought a Jus by Julie 3-day juice cleanse on Groupon in March- $150 gets you overnight delivery and 3 days worth of juice "designed to rid your body of unwanted toxins that cause your body pain, bloating and discomfort" (Jus by Julie's Website). I really enjoyed the 3-day cleanses and ended up doing another Jus cleanse in April AND in May! I lost weight (and was able to keep it off, so it wasn't just water weight that I lost) and felt great at the end of the third day. However, the biggest drawback for me is the price! Dropping $150 a month and figuring out how to time it during the week, since you have to start the day after delivery, was not ideal for my wallet or schedule. Soooo, after hearing about a friend's great experience with a home juicing cleanse, I decided to try out Jason Vale's 7 lbs in 7 Days.
Rather than buying the book, I downloaded the app (available for iPhone and Android). Although it's a hefty $6.99, the app is worth every penny! It very clearly lays out the schedule, recipes and shopping list, and has videos for how to make each of the juices! Jason also includes short audio or video coaching, which I enjoyed as well, since he gives you a ton of nutritional information about what juicing is all about.
All in all, I was really successful with the juicing plan. I ended up losing 10 lbs on the nose and my lactose-intolerant digestive system has never felt so fantastic! My skin cleared up a bit, my nails feel stronger and I never felt truly physically hungry on any day of the plan. And for those that are curious: nope, you won't poo more than usual. :) Since you're primarily using a juicer (you do use a blender as well), the vast majority of the fiber is extracted.
So now I'm at the point where I'll be reintroducing solid and/or cooked foods, meats, dairy and grains back into my diet slowly. I'll definitely continue juicing; most likely, I'll do a juice as a meal replacement once a day a few times a week. I've experienced nothing but success on the 7 lbs plan and I'd absolutely recommend it!
Ps - Jason Vale, if you want to hook me up with a free juicer or something for the huge plug, that'd be cool. :)
I started juicing intermittently in March to test out the oh-so-miraculous sounding detox and cleansing benefits that we read so much about online. Initially, I bought a Jus by Julie 3-day juice cleanse on Groupon in March- $150 gets you overnight delivery and 3 days worth of juice "designed to rid your body of unwanted toxins that cause your body pain, bloating and discomfort" (Jus by Julie's Website). I really enjoyed the 3-day cleanses and ended up doing another Jus cleanse in April AND in May! I lost weight (and was able to keep it off, so it wasn't just water weight that I lost) and felt great at the end of the third day. However, the biggest drawback for me is the price! Dropping $150 a month and figuring out how to time it during the week, since you have to start the day after delivery, was not ideal for my wallet or schedule. Soooo, after hearing about a friend's great experience with a home juicing cleanse, I decided to try out Jason Vale's 7 lbs in 7 Days.
Rather than buying the book, I downloaded the app (available for iPhone and Android). Although it's a hefty $6.99, the app is worth every penny! It very clearly lays out the schedule, recipes and shopping list, and has videos for how to make each of the juices! Jason also includes short audio or video coaching, which I enjoyed as well, since he gives you a ton of nutritional information about what juicing is all about.
All in all, I was really successful with the juicing plan. I ended up losing 10 lbs on the nose and my lactose-intolerant digestive system has never felt so fantastic! My skin cleared up a bit, my nails feel stronger and I never felt truly physically hungry on any day of the plan. And for those that are curious: nope, you won't poo more than usual. :) Since you're primarily using a juicer (you do use a blender as well), the vast majority of the fiber is extracted.
So now I'm at the point where I'll be reintroducing solid and/or cooked foods, meats, dairy and grains back into my diet slowly. I'll definitely continue juicing; most likely, I'll do a juice as a meal replacement once a day a few times a week. I've experienced nothing but success on the 7 lbs plan and I'd absolutely recommend it!
Ps - Jason Vale, if you want to hook me up with a free juicer or something for the huge plug, that'd be cool. :)
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