Thursday, January 31, 2013

It finally happened.

 

One of my children was dunking my phone into a glass of water like a oreo…

So into a bag of rice it went….

I have high hope it will come back to life….{let’s not talk about it}

So because I have no pics to re-cap the day I archived one of my favorite salsa recipes that would be a great and healthy option for your superbowl shin-dig this year!

peachsalsa

 

Ingredients:

  • 3 kiwis diced
  • 1 peach diced
  • 1/4 C. Purple onion diced
  • 1/2 Avocado
  • 1/8 C. chopped lemon balm
  • 2 tbs lime juice
  • Salt and pepper to taste

Directions
1. Cut/dice kiwi, peach, onion, avocado and lemon balm

2. Mix well, till all combined and Serve!! If you like a thinner salsa (not so chunky) you can use a food processor to mix it up.. But I like it chunky ;)

Delicious!!!!

What are you making for super bowl Sunday?

Wednesday, January 30, 2013

Lets Workout and Eat Eggs.

 

Good news of the day: T & B are back to their crazy, happy selves!! Right on time too, because Wednesdays are my busiest day of the week in terms of work, errands etc. So I was happy to have healthy babes today!

I chose to sleep in this morning and catch a few extra Z’s due to a few wake up calls throughout the night from miss Bee. It was a good choice because I knew when my alarm went off that I would benefit from the extra sleep. I woke up feeling energized and ready to tackle a new to me workout a little later in the morning.

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This workout literally put me on the floor today! So, by the end you had completed 100 burpees and 100 thrusters.

I went a little heavier on the thrusters (#55) and did 6 burpees each round instead of 5. Then went to the buzzer on the last round of thrusters for 15 and burpees for 12. Then did an extra round. I did end up dropping to #45 for the last 3 rounds of thrusters to wrap up the workout though. My wrist couldn’t hack it. AND I was beat. But I do it…

Because I’m crazy.

But it was fun!

The hardest workouts tend to be my favorite, and this one is definitely in the top 3.

I refueled with 5 mini turkey muffins after the workout, before running some needed errands before the next class started.

Later this afternoon, I snapped a quick picture of my lunch

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So beautiful and edible looking, I know.

A+ photographer and chef right here.

In the mix

  • 4 oz. Sweet Potato
  • 5 egg whites/2 yolks
  • Green Beans
  • Avocado
  • Topped with Walden Farms Honey Mustard dressing!

Tonight, after I coached the 6:30 class at GPP, I still had my pull ups and aussies to do. I was able to complete all the pull-ups but for some reason I delayed my aussies, and was able to talk my friend Melissa into turning it into a mini workout with rounds to complete the 50 aussies I needed to for the OHC (Optimal Health Challenge). I quickly whipped up this workout and got to work.

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Breaking up the Aussies made them go by a lot faster for some reason, but this workout ended up being AWESOME! It is QUICK! (About 10 minutes) But I was breathing heavy and was pretty sweaty by the end! It was a great workout to wrap up the day!

I have decided that I LOVE programming workouts. I have been coming up with fun/different movements and it has been so fun to test them out. I think of different workouts all day long, and catch myself talking myself through workouts all the time. I’m weird, I know. I have a notebook FULL of workouts to do. Its like my journal. Ha!

I make them up while driving, cleaning, eating, and right before I fall asleep.. WODS, treadmills, spinning, stair climbing, swimming, marathon training, really…. everything.

DINNER:

I came home and whipped up a quick dinner for myself..

You will never guess!

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FACT: I easily eat a dozen eggs a day. You know the 6 dozen egg containers you can buy at costco? I buy two. Every. Week. Along with Egg white containers from the grocery store….

NO JOKE.

They are my favorite protein source and I could eat them for every meal just because they are so easy and quick!

I need chickens. freals.

I had yellow squash, spinach with 4 egg whites, 1 whole egg and about 1/2 of an avocado in this delicious mess.

Something funny?

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I also stumbled upon this youtube video and couldn’t stop laughing.

Lets take this up a notch. Winking smile

https://www.youtube.com/watch?v=-AuIURhCoAA

(It wouldn’t let me embed it… so really, click on the link!)

Questions of the Day:

Does anyone else pound eggs like me?

What is your favorite type of workout?

Short and sweaty, Long and grueling or slow and steady?

Tuesday, January 29, 2013

Mini Turkey Muffins

Twins never get sick at the same time…

But they both get sick… that is something you can never avoid.

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Lets just say they have been taking at least 4 baths a day lately…

Sorry I’ve been MIA lately, but with two miserable twinners cooped inside the house during an artic blast the last two days I haven’t had time to do much, except hold, cuddle and serve…

oh and clean…

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We got them on antibiotics and are on the mend! I’m hoping the worse is over and we can get back to living life soon and not hiding from the world.

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I did make up some mini turkey muffins!

Mini Turkey Muffins

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Ingredients:

  • 1 package of Ground Turkey Breast
  • 2 whole eggs
  • 1 egg white
  • 1 cup shredded sweet potato
  • 1/2 C. Diced Celery
  • 1/2 C. Diced Sweet Onion
  • 1 Tbs Mrs. Dash onion and herb
  • Pepper to taste

 

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Directions:

Pre-heat oven to 350

Mix all ingredients together

Place a Tbs. amount into prepared mini cupcake pan (I used mini cupcake foils to save on clean up.)

Bake for 15-20 minutes

 

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These have become my favorite post workout snack! I eat 4-5 of them and call it good!

The stats are pretty awesome too!

I plugged it into myfitnesspal recipe to get these stats for 4 muffins!

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Saturday, January 26, 2013

Lets Chat Fat.

Today, I want to chat fat.

But first, my workouts today!

At GPP we did the workout “Like Fight”  Which is a workout that is adapted from a Crossfit workout, “Fight Gone Bad.”

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I am seriously sore today, after yesterdays workout at GPP, which was 100 pull ups and 100 Body weight Deadlifts. Broken down by 2 rounds of 20-15-10-5 reps. I am telling you my postierior chain is rocked from it. Even my biceps are sensitive to the touch. (I did part butterfly pullups and they end up hitting my biceps a lot more.)

So lets just say the workout today was literally a fight gone bad. I put the work in but probably only around 70% effort. those first thrusters were a great wake up call!

Taught Pump then headed to the treadmill with my friend Melissa, for our first marathon training run. The fog and weather in Utah is still horrible and running outside right now is probably less beneficial for our health due to the crappy air quality. I am actually hoping for some sort of storm that doesn’t involve ice to clear it up.

chatfat

This is probably a conversation I have weekly. People seem to fear fat. The thought behind is high fat equals weight gain, high cholesterol, etc.

Not true!

Fat as several benefits to ones health.

It can reduce and prevent depression.

Have you ever taken out fat out of your diet? How did you feel? Tired? Sad? Depressed? Irritable?

Fats can actually aid weight loss! Have you ever heard the saying “eat fat to burn fat”?

Adding fat to meals helps satiate you. You are fully longer! It curbs your appetite and you feel great! 

Have you ever done a diet before that leaves you hungry ALL. THE. TIME.

Its true.

Fat can help regulate your hormones.

It protects against memory loss, heart disease, arthritis and joint pain.

What kind of fats should you be eating?

Here are a few that I recommend!

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My favorites are,

Coconut Oil

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Almond Butter

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Avocado

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Those 3 fats are something I have DAILY!

I also have Salmon and Tuna often throughout my week and steam my sweet potatoes and vegetables in a little olive oil!

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Fat is great FUEL! It can increase your performance.

One of my favorite athletes eats fat. LOTS of fat. Quality bacon, avocado, eggs, WHOLE milk.

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Yea, so about that whole fat makes you fat thing….

Does that change your mind?

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Healthy Fats will NOT make you fat! They will make you FIT!

HOW much fat do you need daily?

I try and stick with 30% of my daily intake is fat.

I have found that my body does best on a 40-40-30 deal.

You have to try it. Up your fat intake and try it for awhile!

Keep your calories in mind though.

Fat is higher in calories, so when I recommend to up it, I don’t mean feel free to eat that whole jar of peanut butter in one sitting.

Spread it throughout your meals everyday.

Here is the spread I keep around in my house.

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Long time readers, you know I throw spinach in my protein shake sometimes right? Well, guess what?

I throw fat in there too. Either, Flax oil, ground flax seed, chia seeds,almond butter or even AVOCADO sometimes!

How do you keep track?

I use MyFitness pal to track my intake almost everyday. It makes it easy and breaks down your macronutrients for you in a pie chart.

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This was yesterday! I don’t hit 40-40-30 everyday but I try to get it right on almost everyday.

One last thing!

FISH OIL

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I recommend a fish oil pill once or twice a day! I usually take 3 a day!

There are some awesome benefits to this!

Please do not ever cut out fat. You will be one grumpy and depressed individual. Don’t fall for “fat-free” fads.

Don’t fear fat. USE it!

Feel better, be stronger, be healthier.

What is your fat of choice?

Thursday, January 24, 2013

sheet its ice.

 

I mean… sheet OF ice. It has been raining all day today and as soon as it hit the ground it froze! Leaving all the roads covered in black ice! Sheets of black ice everywhere!! I’ve never seen anything like it, which makes it kind of fun!

I went to bed early last night and woke up to head to the gym. I still am not feeling awesome but it was my sister in-laws birthday and we had planned to get the workout done together and I couldn’t sleep in on her birthday, could I?

Plus, I was excited to give her gift to her!

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Happy Birthday Janey!

WORKOUT

The workout today wasn’t a heavy breather so I actually used a lighter weight then I normally would and got through it without a problem. I actually felt better afterward!

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When we got through the workout, we were driving home and the rain was literally freezing to the windshield! We could barley see!  Scary stuff.

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This is my friends windshield as an example. Ours wasn’t THIS bad yet but just so you can see how INSANE it was!

After getting home safe and sound, I decided it would be a good day to hibernate! I crawled back in bed until the twins woke up.. (they slept till 10!) Seriously, I felt like I had a whole nights rest!

I do think sleep is the best medicine though! So, I was able to catch up on some sleep and I woke up feeling a little better. I’ve loaded up on all my vitamins today and airborne to keep up my guard against falling even more into the sickness.

The roads were still pretty bad by the afternoon so I had canceled my plans to get some errands done and we just hung out at home. All day.

Brent had some fun at work today though!

Seriously, I can’t stop laughing at him as he is trying to get back to the building!

ON the HOME front:

Good news: Tanner is feeling better.

Bad news: Bee woke up with a fever from her nap… (who saw that one coming?)

I did venture out of the house for a few hours today because I coached a few night classes at GPP, which was the highlight of my entire day. I seriously love my job.

My sister came in tonight sporting this awesome shirt that she MADE!

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She definitely got the crafter talent in the fam!

Now, its off to bed! I’m sleeping in tomorrow and will hit the gym if I’m up for it later. I’m still feeling the sickness starting in my ears and throat.. eek! Hopefully, some more sleep will shut it down! If not Ill take a rest day, just depending on how I feel!

Have you ever seen anything like this crazy ice storm we had?

Wednesday, January 23, 2013

Under the Weather.

Today has been a little on the rough side..

I guess you could say this week has been on the rough side..

It started this weekend when Tanner caught a bug..

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Its totally in the air…

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Um.. Hello, Inversion!

Yummy….

MSN news wrote this article…

“A collective of doctors in Utah have deemed Salt Lake City's air pollution issue a health emergency, and is calling on local government for help.

“SALT LAKE CITY  — A group of Utah doctors is declaring a health emergency over the Salt Lake City area's lingering air pollution problem.”

“Utah Physicians for a Healthy Environment planned to deliver a petition Wednesday demanding immediate action by elected officials.”

“The group wants Gov. Gary Herbert and mayors of northern Utah cities to cut the pollution.”

“The doctors suggest lowering highway speed limits, making mass transit free for the winter and curbing industrial activities. They want a permanent ban on wood-burning. And they want large employers to let people work from home.”

“The doctors are advising people to avoid the outdoors. They say people can help their bodies fight toxic exposure by introducing anti-oxidants in their diet, like fish oil or chocolate”.

Here is the link to the article

Anyone notice the best line of this article?

I guess I better start eating some chocolate to help my body fight this toxic exposure….

Genius article. I know.

It is suppose to snow tomorrow so hopefully some of this will clear out!!

I’m ready to pack up and move soon…

Maybe its because I woke up today not feeling so hot and it has gotten worse through the day. Sad smile

I took it easy on todays GPP workout.

I was able to finish it but took it slow and lost count A LOT.

doocer

Aussie Pull ups took me the longest! I don’t know why but hanging and going up and down fast today just was not working for me.

Kind of LOVE box switches though!

So I’m calling it a night early and hitting the sack, in hopes that I feel better when my alarm goes off at 5 AM…..

Sorry for the negative energy today.. its life. Sick kids, crappy weather and now I’m feeling it… It just goes to show, everyone has their pitfalls in life, and you just have to keep your head up, and try to find the positive somewhere.

Have a great night guys!

Monday, January 21, 2013

My favorite way to cook fish and I won something!

 

Today was a special Holiday.

Gun Appreciation day!

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And of course MLK! My SIL works at a bank and had the day off, but we still went to the gym at 5:30 this morning…

At least it was a fun workout and went by fast!

WORKOUT

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So fun I did it twice.

This is an awesome workout you can do anywhere! Even a Hotel Hallway! (I did that once, twice..)

 

Top Health and Fitness Blogger!

 

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Sweet!

I feel honored and privileged to be part of these blog awards. There are so many other great bloggers on the list if you want some more crazy runner, fitness and nutrition nuts to follow. Check it out!

Here fishy, fishy!

I have been on a fish kick for awhile and I get questions how I prepare my fish. I am going to admit, I’m SUPER lazy about it, unless I’m feeling creative but I mostly just throw it on the skillet (medium heat), pour lemon juice on top and season it with Mrs.Dash, then cover it with a lid.

I don’t even flip it..

Special right? But hey its done in less then 15 minutes!

While the fish is on the skillet I microwave frozen green beans or broccoli and today I reheated some roasted acorn squash and peppers from last nights dinner!

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BAM!

Acorn Squash may be a new staple! Cutting into squash is probably my least favorite thing to do though!

Also, Tilapia from Costco is really the best… (I’ve had anyway!) I have bought frozen fillets from other grocery stores and wanted to hurl. Nothing beats Kirkland…. Winking smile

Question of the day:

Any favorite fish recipes out there?

Please post a link or share!

Sunday, January 20, 2013

Spinach Waffles

 

Its been a lazy Sunday around here, yummy waffles, short workout, family time and LOTS of football.

The highlight of the day was definitely  green.

spinachwaffles

I followed my recipe from the best waffles ever and just added 2 cups of spinach!

High Protein Spinach Waffles

Ingredients:

  • 1 cup Oat Flour
  • 1 cup Old Fashioned Oats
  • 2 Scoops of Vanilla Whey Elite Protein (Any vanilla protein would work probably)
  • 1/4C Vanilla Greek Yogurt (I used Chobani)
  • 1/2C Fat Free Cottage Cheese
  • 1 C. Unsweetened Almond Milk
  • 1 egg
  • 1 egg white
  • 1/2  tsp salt
  • 2 tsp Baking Soda
  • 1 cap full (1/2 tsp?)  of Vanilla Extract
  • 2 Cups Spinach

Directions:

Combine all ingredients in blender until well combined.

Spray waffle iron and pour batter into hot waffle iron until done.

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I topped mine with PB2 and strawberries!

Perfect start to any day!

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Don’t let the spinach throw you off. Its just like throwing it in the shake, you can’t taste it! You just get the benefits!

The kids thought they were fun to eat and had no idea they were eating their daily greens.Winking smile

Waffle tip! Freeze your leftovers and toast them later! That’s actually my favorite way to eat them!

Hope you guys had a great day!