We Moved...

I wanted to let you know that I just redid my blog and moved it over to wordpress. Check it out. If you click follow, you can put in your email so you get my posts emailed to you.

http://scalingitback.wordpress.com/

Shazaaammm! Brown Rice

So all the health gurus tell me that brown rice is a good healthy carb. Well, I don't know about you, but I find brown rice to be super bland and totally lacking in flavor. Over the last year, I have tried experimenting with it to combine it with various foods, but it usually ends in a pretty lackluster meal. That was, until yesterday!

A wonderfully awesome friend of mine, Vic, recently gave me some homemade salsa. After forgetting to bring it home from work for a awhile, I finally brought it home yesterday. But since tortilla chips is not the best for my current diet, I put myself to brainstorm ways to use it. What I decided on turned out delicious.

Instead of cooking my rice in water, I cooked it in salsa! I put the salsa in a pot, added a little bit of water (to ensure I had the 1 3/4 cups of liquid I needed for the rice to cook) and set it to boil. Once boiling, I added the rice and let cook for 5 minutes (as directed on the box). Then removed it from the heat and let it sit for 5 minutes. And SHAZAAAAMMMM!!!! Delicious brown rice :)

A Week In...

Wow, it is amazing the difference that one week can make. I decided last Wednesday to make a change. Enough was enough. Time to eat healthy and exercise. I weighed in on Thursday morning, and since then I have lost 4.2 lbs! And not to mention I am already starting to feel less tired. And I am not starving myself either.

Here is what I am doing. I am eating healthy smaller meals about 5 times a day. I always felt like eating healthy could be overwhelming. I didn't know how to cook healthy foods and am not creative when it comes to food. But I finally decided to put the excuses aside and just do it. For those of you like me, who find creating a healthy meal plan overwhelming, here are some samples of what I have been eating over the last few days.

Monday

Breakfast (8am) : smoothie (frozen fruit and greek yogurt)

Snack (11am): broccoli and spinach baby quiches 

Lunch (2pm): chicken veggie nuggets

Snack (5pm): sugar-free applesauce

Dinner (7pm): chicken breast, potatoes and salad (this was a victory, since I was at a work meal and could have been stuffing my face with lasagna and rolls. But I opted for the healthier options and avoided dessert)

Snack (9pm): Popcorn... oops. haha I also ate popcorn at small group. Better than cookies, but still not the best option.

Tuesday (due to meetings at work, my eating schedule was a little off)

Breakfast (8:30am): 1 egg with egg whites scrambled and a slice of Ezekiel toast

Snack (11am): 1 banana oat muffin (no sugar or flour!) and nuts

Late Lunch (2:30pm): salad with tuna

Dinner (5pm): grilled chicken, veggies and potatoes

Snack (9pm): Starbucks strawberry smoothie (not the best option, but I was out and it's better than a burger and fried)

A key is to eat lean protein and complex carbs at every meal.

And then for the past 2 days (and for the next 58 :) I will be doing an Insanity work out. It is such a good work out. I am excited to get back into shape.

Want to join me for the last 58?

Bananas in Pajamas

Evere hit your snooze button so many times that you sacrificed your time for breakfast for a few more minutes of sleep? Yes, me too... nearly every day. That is why I am so excited about what I am about to share with you.

Growing up, my mom always made the BEST banana bread. Seriously though, a-maaaa-zing! But it is so unhealthy full of flour, sugar and chocolate chips. I recently found a recipe for Banana Oat Muffins. And since I was looking for a healthy option to use up our ripe bananas, I decided to give them a try. I am excited to have this snack on the go for mornings like today, when I wait until the absolute last moment to get up.

They turned out pretty good, but next time I am going to add nuts and cinnamon.

Ingredients

2.5 cups old fashioned oats 

1 cup plain low fat greek yogurt

2 eggs

3/4 cup sugar {or sweetener of choice}

1.5 tsp baking powder

1/2 tsp baking soda

2 ripe bananas
(nuts)
(cinnamon)

Directions

• Preheat oven to 400 degrees. 
• Spray muffin tin with non-stick cooking spray or line tins with cupcake liners.
• Place all of the ingredients, including bananas in a blender or food processor, and blend until oats are smooth. 
• Fill cupcake liners 2/3 full of batter.
• Bake for 20-25 minutes, until golden brown and toothpick comes out clean.

Am I Insane?

Well, they say the definition of insanity is doing the same thing over and over again expecting different results. And ironically, that is exactly what I am doing. Today, I started the Insanity work out for the 4th time.

This weekend I decided to step outside my comfort zone and join a workout group/challenge online. We are all participating in a team beachbody workout program for 60 days. And after 3 attempts and failures after about 2 weeks, I decided to go for round 4. Hopefully with the accountability of the others in the challenge group, I will make it to day 60.

Here are my fit test scores. The first number is my fit test from December 2011, the second from January 25, the third from Feb 16, and the last from today

switch kicks: 112 / 110 / 113 / 107

power jacks: 40 / 44 / 45 / 39

power knees: 80 / 70 / 87 / 75

power jumps: 23 / 25 / 29 / 30

globe jumps: 6 / 8 / 9 / 7

suicide jumps: 7 / 10 / 13 / 10

low plank obliques: 36 / 45 / 55 / 50

While I don't like looking at this and seeing my numbers lower than last time, I am also learning to think positive. Due to my broken wrist and sprained capsule, I haven't hardly exercised in the last month. So all things considered, it wasn't too bad.

So after 3 tries and 3 failures, I am declaring myself INSANE! And today I am giving it ago again and hoping for some different results! Just watch out, because in 60 days I am going to be better than ever.

Death By... Chicken Nuggets

This week has been going well. While I still feel fatigued and tired regularly I have refrained from scarfing down the Death By Chocolate staring me down every time I open the freezer. So that, in addition to the fact that I am down 2lbs this week, I am calling it a "win."

I found I stick to healthier foods more when I have food prepared for me and ready to eat in just a few minutes. So I usually try to cooke some food that will last me a few days or that I can freeze and go. A personal favorite and one of the foods I have been eating a lot this week is some homemade chicken veggie nuggets. 

Here's the recipe:

Ingredients

4 large chicken breasts
3 eggs
6 slices of Ezekiel bread (it can be any bread, but health blogs tell me Ezekiel bread is better for me because it is from sprouted grains... so call me health gullible or not, I choose Ezekiel bread)
spices of your choices
celtic salt and pepper to taste

1-2 carrots

1-2 cups of broccoli

1-2 cups of spinach
1/2 onions (optional)
coconut oil

Directions

• Heat oven to 350*F
• Put 6 slices of Ezekiel break on a cookie sheet and bake for 10-15 minutes (once toasted golden brown)
• Let bread cool (I usually let it set overnight, but not necessary)
• Place cooled off bread pieces in a food processor... this will result in awesome bread crumbs
• Set aside
  
• Combine carrots, broccoli, spinach and onion in food processor. This will give you an awesome mash up of veggies. (You can use whatever veggies you want, but this is what I use. And you really don't even need them. I just add them to get some veggies in my diet without having to just eat raw carrots and spinach)
• Set aside
  
• Cut up 4 large chicken breasts into small cubes
• Place chicken cubes in food processor
  
• Mix chicken and veggie mix together. I have found it works best to knead it together.
  
• Beat 3 eggs into bowl (I find it easier to use a shallow wide bowl)
• Put bread crumbs into bowl and mix with any seasonings/spices you want to use (I use the same kind of bowl as I do for the eggs)
  
• Make small 1-2 inch balls (or larger patties if making chicken burgers) with chicken veggie mixture and flatten. Dip both sides into the egg bowl and then once covered with eggs, dip both sides into bread crumbs bowl. 
• Cook crumbed nuggets in frying pan with melted coconut oil and cook for about 10-15 minutes (depending on the size of the nuggets) making sure the juice is running clear. Bring to a golden color. 

Applesauce

Day 1 was a step in the right direction. No exercise, but I ate great. I enjoyed some nice little keishish things I made yesterday for breakfast, a great salad for lunch, homemade chicken-veggie nuggets and grapes for dinner, and then a bowl of homemade sugar-free applesauce for a late snack.

I thought I'd share with you the recipe I use for the applesauce. It is soooooo good.

No Sugar Added Applesauce

Peel, core and cut up 6ish medium-large golden delicious apples (These don't have to be tiny chunks. This time I actually used a food processor, but I liked the sauce better when I cut them up into chunks manually... although it takes way longer)

Place the cut up apples into a large saucepan/pot

Add 1/2 cup of water

Add 1 tablespoon of lemon juice (this helps bring out the flavor)

Heat to boiling

Once boiling, turn the heat down to medium low

Simmer the apples until soft. (I keep stirring it regularly and pushing the chunks up against the wall to help soften them)

Add cinnamon as desired. (I add a ton!)

Serve warm or refrigerate and serve later.

As soon as I make this I divy it up into little containers so that it is already proportioned out for me. It makes for a great mid day snack at work or a great late night snack when I am craving something sweet. Hits the spot instead of a ice cream.