Butternut Squash Soup & Blue Cheese, Top Sirloin, Blueberry Balsamic Salad

Fall is my FAVORITE!! Yay! So glad it is here. :) In celebration I made this yummilicious Butternut Squash soup a couple weeks ago.  I threw in one chopped white onion, a few chopped carrots, a chopped celery stick or two and sauteed for a couple minutes in a little olive oil. I then added in 1 peeled and cubed butternut squash and 2 peeled and cubed sweet potatoes. Sauteed for 5 minutes and then added (3) 14.5 oz. cans of chicken stock. Boiled till soft, about 15 minutes. Popped it into the blender until nice and smooth, poured back into the pan on the stove and added 3/4 cup Fage plain unsweetened Greek yogurt, 1.5 to 2 tsp(s) cumin, 1/2 tsp paprika, 3/4 tsp salt and pepper, 1/2 tsp.  nutmeg and stirred until incorporated.

For this salad, I grabbed some Artisan salad mix and top sirloin from Costco. Yay Costco! With olive oil in a pan on low to medium heat, I slow cooked each piece of top sirloin that I previously marinated in salt, pepper and garlic powder. I let rest for 5 minutes before slicing. Meanwhile, I crumbled up some blue cheese and broke some walnut halves up over the salad mix. Topped with the slice sirloin and some blueberry balsamic dressing.

This was so easy peasy and super delish.

Be healthy, be happy!

Here is a pic of the dogger and me out in the woods. We love hiking around and being in nature. To me that is one of the best ways to be fit & healthy! Do something you love and do it often. You don't have to look like a gym rat or a movie star to be fit or to look good. Beauty is, after-all, in the eye of the beholder. Considering that, there is no way to keep up with that ever changing eye or with airbrushed standards. Accept yourself, do things you love and enjoy, create balance and moderation in all things, be healthy, be happy. To some of you I may look "fit" in this photo and to some I may look "too heavy". My body fat % could be lower and so could the number on the scale. When I sit, I have rolls. I have medical & physical limitations to work around. They trip me up at times on my fitness journey.  My weight fluctuates in part for that reason. Nerve inflammation and impingement aside, I am healthy overall and that folks is the most important to me.  I am happy.

Turkey Stuffed Peppers

I wish I could eat these everyday! Supper easy to make and tastes delicious. Low carb, low fat. Good source of protein and fiber. It's pretty much a win-win for dinner.

I had some brown rice already cooked up from a previous batch cooking day. I love taking what is on hand already and making something great with it. Never let anything go to waste!  I used about 1.5 cups brown rice, 1/2 white onion, 6-8 mushrooms, 2-3 cloves garlic, 1 large tomato, 1.5 lbs ground turkey, fresh thyme and oregano (about 1 tbsp each), 1/2 tsp sea salt, 1/2 tsp pepper, 1 tsp pepper flakes, 1/2 tsp cumin, 1/2 tsp garlic powder and about 3 colorful bell peppers.

Pre-heat oven to 350 degrees. Brown your turkey in a large skillet. Meanwhile, chop up your onion, garlic , mushroom and tomato and oregano. Once the turkey is half way cooked throw in the garlic and onion, cook for 3 minutes. Then add all the seasonings, chopped tomato and mushrooms and continue until fully cooked.

Cut the tops out of the bell pepper, slice in half, lengthwise and gut. Spoon in the meat mixture, press down, spoon some more! Top with a slice of cheddar cheese and bake in the oven for 15-20 minutes.

"Whatever You've Got" Egg Bake!

Sometimes, I get tired of waking up and making a healthy well balanced breakfast every morning. Yeah, it doesn't seem like that big of a deal, but sometimes not having to think about it at all sounds really good. So, I had this thought:  "Why not make an egg bake?!"  With left-over home-made rosemary-garlic focaccia bread to use up, I couldn't see a more a perfect way.  Not only will I not have to think about what to make for breakfast for my husband and myself for a few days, but it also ensures that we don't cop out and eat something that (a) we regret; or (b) didn't really give us the proper fuel and nutrition to take on the day.

 

Ingredient list: Whatever you have on hand! This is my favorite type of cooking which was taught to me by my lovely mother who, in my estimation, champions all in this free-style, use what's lying around type of culinary arts.  :)  With that said, throw open your cupboards and refrigerator and get creative! You'll be surprised at how "out of the ordinary-type ingredients" can make a dish!

 This is what I had on hand. Pre-heat oven to 350 degrees. Slice up whatever you've got.

Spray your pan with olive oil, throw your veggies in & season with whatever you like. Bake for 10 minutes. Meanwhile, whisk together your eggs.

Pull your veggies out and pour in your whisked eggs.

Here I threw my left-over focaccia bread on top. Yum! Pop back in the oven for 30 minutes. Let cool for 10 minutes, slice and serve! This lasted my husband and me 3 days.  So easy, stores well and tastes great!

Pumpkin Spice Protein Pancakes

Mmmmm! Who isn't ready for pumpkin pancakes! Moist, warm, heavenly. Fall is my FAVORITE time of year! So, I thought, "why not make Pumpkin Pancakes". :)  Of course I added extra protein to this to keep it fitness friendly!

 In a medium bowl, mix 2/3 canned pumpkin puree, 1/2 cup egg whites,  4-5 tbsp almond milk & 1/4 cup nonfat plain Greek Yogurt (optional).

Next in a large bowl, mix together 3/4 cup almond flour, 1/2 cup oats 1/8 cup flaxseed meal, 1 scoop protein powder, 1 1/2 tsp baking powder, 1 tsp cinnamon & 1 tsp stevia and a pinch of nutmeg, ginger & salt. Combine the wet ingredients to the dry ingredients and mix it all up!Heat a pan with 1 tbsp coconut oil, scoop 1/8 cup or 1/4 cup for larger pancakes on to the pan. Fry for 5- 6 minutes each side. Slice up a half of a banana on top of pancakes and drizzle with Agave Syrup.

 

Pumpkin Spice Pancakes

3/4 cup Almond Flour [165017]

1/2 cup oats
1/8 cup flaxseed meal
1 scoop Plant Vegan Protein Powder [341963]
1 1/2 teaspoons baking powder
1 teaspoon cinnamon
Pinch ground nutmeg
Pinch ground ginger
Pinch salt
1 tsp stevia
2/3 cup canned pumpkin purée [254016]
1/2 cup egg whites
6 tbsp almond milk

1/4 cup nonfat plain Greek Yogurt (Optional)

2 banana's sliced
1.5 tbsp coconut oil
2 tbsp agave syrup

Quinoa Vegetable Salad

Grab some zucchini, tomatoes, a mango, a red onion, a bell pepper, an avocado, a lemon, some mint, thai basil, thyme and quinoa.

Cut up the veggies and herbs. Throw the onions, zucchini and bell pepper in a pan, drizzle with oil and balsamic vinegar, throw in 2 chopped garlic cloves, salt and pepper and let marinate for 30-45 minutes.

 Meanwhile.......

Boil the quinoa.  Cook for 13-15 minutes. Let stand for a few minutes then fluff with a fork. Squeeze in the juice of one lemon. Toss in the chopped mango, thai basil, mint and drizzle with 1 tbsp olive oil and stir.

My propane for my bbq ran out so I had to use a grill pan atop the stove. Spray the pan with olive oil and lay down the vegetables. Cook on one side for about 5-8 minutes, then turn over and cook another 5-8 minutes. Meanwhile, heat up a small pan with about 2-3 tablespoons olive oil, throw in 3 chopped garlic cloves and 3-4 sprigs of thyme. Saute for 5 minutes. Spoon on top of tomatoes, pepper, salt and sprinkle with Parmesan cheese.

Throw everything in a bowl and dig in!

Zucchini Scramble

Been in the mood for zucchini scramble in the mornings.  So delish!

Heat up a pan on the stove to a medium heat. Spray with cooking spray. Slice up 1/2 a zucchini into thin slices.  Chop up some red onion. Throw into the pan and sprinkle on some Mrs. Dash! Saute for 5-6 mins.

Meanwhile, whisk some eggs or egg whites ( I use 3/4 cup egg whites) or a combination of the two.

Poor into the pan and cook until fluffy! Sprinkle with Parmesan cheese and pepper and salt to taste. Throw in a piece of multi-grain toast too, for a more balanced meal.

Overcast sky, strong breeze. It is definitely feeling like fall today! Eek! I love fall. :) I didn't sleep that well last night, so I am sitting down with a cup of coffee and my soft slippers. Going to catch an episode of Sherlock Holmes. Mysteries are my downfall. Can't get enough.

Should You Be Sprinting?

 

 

 

 

 

 

Adding sprints to your workout can increase your metabolism, improve quickness, help to shred fat and maintain a lean body. But are you ready for sprints?? Check out this article to find out.

http://www.fitocracy.com/knowledge/should-you-be-sprinting/

Skinny, Tasty Zucchini Bread

Half the sugar & carbs, nearly half the fat & 1/3 less calories than the typical recipe.

3 eggs
1/2 cup applesauce
1/2 cup coconut oil
1/2 cup sugar
1 tsp Stevia
3 tbsp honey
2 cups grated zucchini
2 teaspoons vanilla extract
2 cups whole wheat flour
3 teaspoons cinnamon
Pinch of nutmeg
3/4 teaspoon baking soda
1/2 teaspoon baking powder
1 teaspoon salt
1/2 cup chopped walnuts
1/2 cup raisins

Nutritional Info per Calorie Count:

Calories 217, Fat 10.2 g, Sat. Fat 6.3 g, Sodium 222 g, Carbs 27.3 g, Sugars 13.4 g, Protein 3.9 g

With Olive oil in lieu of Coconut oil - Calories 205, Fat 9.7 g, Sat. Fat 1.3 g

Preheat oven to 250 degrees. Mix together the zucchini, oil, eggs, applesauce and honey in a large bowl. In a separate bowl combine all dry ingredients together. Mix dry ingredients in with wet ingredients until thoroughly blended. Pour into 2 oiled loaf pans. (I used an olive oil spray.)  Bake for 35-40 minutes or until done in the middle. Let cool on a rack for 15-20 minutes before slicing.

 

Sweet Potato & Blue Cheese Turkey Meatball Salad

Sweet Potato & Turkey Meatball Salad

2 lg. sweet potatoes, peeled and sliced
1/2 c. Rachel's aioli sauce
3-4 cups spinach
16-18 blue cheese turkey meatballs
1 1/2 - 2 tbsp olive oil
1/4 tsp sea salt
1/4 tsp cracked pepper
1/2 tsp oregano

Take sliced potatoes and pour olive oil over and rub to evenly coat. Add spices and rub to evenly coat. Bake at 425 for 20-25 minutes.

To make Rachel's aioli sauce whisk together:
1/2 cup Greek yogurt
2 tbsp mayo
1/2 tsp pepper
1/2 tsp sea salt
2 garlic cloves
2 tbsp lemon juice

Assemble spinach, potatoes, cheese and walnuts together in a large bowl and toss. Add dressing and toss lightly.

Meatballs (makes 16-18 balls):

3/4 c. ground turkey meat
2.5 tbsp blue cheese
2 garlic cloves, chopped
1/8 tsp cracked pepper

Bake at 350 degrees for 15 minutes.

Nutritional Info on Meatball:
1 Meatball - 65 calories, 3 g fat, 7 g protein, 57 mg sodium

 

Stuffed Pasilla Pepper Fiesta

1/2 c. quinoa cooked in 1 c. low sodium chicken broth
2 pasilla or poblano peppers, roasted
1/2 c. corn
1/2 c. onion
2 garlic cloves, minced
2 tsp olive oil
1 jalapeno, chopped
1 tsp cumin
Pinch of sea salt
1 medium tomato, chopped
2 oz. cheddar cheese

Place pasilla peppers in oven heated at 450 degrees. Roast 4-5 minutes then turn over and roast another 4-5 minutes or until skin has bubbled and blackened a little. Remove and let cool. Once cool slice pepper from stem to just above bottom of pepper.

Saute onion, garlic, jalapeno with seasonings for 5 minutes. Add tomatoes and corn and saute for 2 more minutes. Combine with quiona. Stuff each pasilla pepper with 1/2 quinoa mixture, top with 1 oz. cheese and broil for 2-3 minutes.

Chocolate Peanut Butter Muffins

Part 1 (dry ingredients):
1 cup whole wheat or oat flour
1/2 cup almond flour
1/2 scoop unflavored whey protein (I use plant fusion)
6 tbsp cocoa powder unsweetened
1 tsp baking powder
1 tsp baking soda
1/4 cup stevia
1/8 c. or 2 tbsp Xylitol
1/4 tsp salt
1/3 c. peanut butter chips or chocolate or carob chips

Part 2 (wet ingredients):
1 cup unsweetened almond milk
1 tbsp apple cider vinegar
1/2 cup Fage or Chobani Greek yogurt
2 eggs
2 tbsp honey
2 tsp vanilla extract
1/8 c. or 2 tbsp coconut oil

Mix all the ingredients from part 1 together, except the chocolate chips. Next mix almond milk and apple cider vinegar together,
poor into dry ingredients.Then mix the remaining wet ingredients in with the dry ingredients and beat until smooth. Stir
in chips of choice. Pre-heat oven to 350 degrees. Grease muffin tins with olive oil or coconut oil. Fill 16 muffin cups.
Bake for 20-22 minutes.

Lift heavy, lose weight! Is this for you??

Lift heavy, cut out cardio completely, lose weight and get lean.  "The heavier you lift, the quicker you will see results."  "Cut cardio, lift heavy." This has been popping up all over fitness forums the last couple years.  I don't disagree with the premise that lifting heavy can get you some bad A** results.  It can! However, it bothers me how this comes across as a reckless recommendation without proper instruction to the reader on how to get there. Not to mention that cutting cardio isn't necessarily a sound idea but that is for a different post.

You can't just dive right in and starting lifting the most that you can and build from there. Do some do it? Yes, but not without some compromise to form and longevity and sustainability of results. Not to mention the mental and emotional garbage that comes from sustaining injuries  that throw you out of the game when you have yet to reach your goals!

Almost every beginner and some intermediate fitness enthusiasts have poor posture with subsequent muscle imbalances and a considerable lack of core stability. (Yes, even I have areas of core stability to work on and I have been in this world of fitness for over 10 years. )  Whether lifting or doing cardio, your body has to learn proper form, this is especially important before lifting HEAVY! Without proper form, your body will rely on the wrong muscles to perform an exercise and will resulting in joint and muscles injuries. It's only a matter of time before the effects begin to affect more than just your workout but also the functionality of life. Equally important is the need for your connective tissues and joints to be prepared for higher demands and more intense exercises. Again, without proper progression you end up in the same boat that improper form produces; muscle and joint injuries.  Any way you look at it, jumping head first into lifting heavy without proper preparation, ends in a bad situation.  Your body must be conditioned. Even athletes have to go through I strict conditioning process to reach their goals. Having looked back on my own fitness journey these some 14 years, I see where proper guidance could have alleviated injuries that took me out of the game and helped set the stage for long term joint issues.

Lifting heavy is a reward that comes from diligence and hard work.

diligence

- constant and earnest effort to accomplish what is undertaken; persistent exertion of body

or mind.

It's a journey. It won't happen overnight and for some people they will have more muscle imbalances and flexibility to work on than others. For them, heavy lifting will take even longer. So folks, this is your post of caution. Don't jump the gun. Be patient, be diligent, educate yourselves and/or get proper help on your fitness journey. No dream physique is worth the cost of your well-being.

 

Enjoy Your Progress!

Lately, I have been reviewing my goals and my current progress. I've made good progress over the last couple months but there is still a ways to go. I could take this as an opportunity to feel frustrated, make irrational decisions to tighten up my eating, workout harder and more often but I am NOT going to do that to myself! I don't even have an inclination to do that these days. Why? What happened??

I made a change a few months back that health and well being is most important. If you haven't read my post, "Never Give Up", head on over there for a more detailed story of some big challenges I was facing.  Once I made the mental shift that I had to take care of myself and not hurt myself through extreme dieting and exercise, I found peace. Now, there are still those days where I find myself feeling badly over having a second banana in one day because it might be too much sugar. At that point, I have to remind myself that my relationship with food must be a healthy one, a balanced one. I am not seeking to be a bikini competitor, my diet doesn't have to succumb to that level of scrutiny.  And I don't want to either!! The " food rules" of getting fit don't have to apply to everyone. There are other ways to achieve the goal. It's called patience and balance. In the last 4 weeks I have lost 4 inches from my waist and hips and I've enjoyed a variety of food and drink.

Yes, I have goal I want to reach but I don't want to sacrifice the enjoyment of life through eating and rest to get there. I want to FREAKING enjoy a beer on occasion or a fatty cheeseburger! :D  I make the best decisions I can 90% of the time and take that other 10% to have some freedom with my eating choices.

My abs might not be rock solid yet but there's been a definite progress, like the missing of at least one roll when I sit! YAY!!!!!! lol I've worked hard and I am proud of that! I feel good. I am on my way to reaching my goal. It may take another 2 months or another 4 months. I am okay with that. I am choosing to celebrate the accomplishments thus far! After all, life is short. Why waste one second of it with the wrong mindset!

Be proud of yourself. Reflect on what you've done to date, the changes, the progress and enjoy it. Really enjoy it!

"Pregnant Pause" - Tips for staying fit

Pregnant and not sure how to stay fit?? Wanting to know how much to exercise and what exercises are safe?
Jamie Eason has your answers!

Never Give Up!

There's a story here. Some of you know that I suffered RSI (repetitive stress injuries) to both my arms nearly a year ago. It's suspected that the snowball effect of whiplash from a few years ago combined with bad ergonomics in the workplace setting over time disabled my arms to the point I could barely lift a 1 lb weight, couldn't sleep much from the pain and became reliant on my husband to do most the cleaning of our home and the frequent drying of my hair, just to name a few.

Without insurance, we sought relentlessly for the answer. Physical therapy, myofasical specialist, massage therapy, etc. I was using my arms less and less, scared to hurt myself more. Eventually, after 7 months of all the therapies we could, I went with my gut and quit my job. The computer setup there was reeling me into a more severe condition. It was a difficult decision to make, not sure if we could make it on one income in CA. If you live in CA, you know what I am talking about. I gained weight, I couldn't take it off easily because even light to moderate cardio hurt. I couldn't life weights, which was a huge downer for me. Cooking, a passion of mine, was more a displeasure. On and on the list went. The situation looked despondent. Would I work again? Could I use computers again in a work capacity? Could I hold my own child when that time came??? I didn't know the answer and as terrible as I felt I wasn't going to sit there and let life conquer me. So with husband at my side, I continued with building up my strength endurance little by little, enrolled myself in a personal trainer course and decided my future didn't end there. I am now a certified personal trainer and I have personal experience with injuries to aid my service to others, knowledge to safely assist my clients to achieve their goals and my own physical, mental and emotional strength in the making. There are still really hard days but there are really good days too. In this picture, I am sitting on my barbell. I've been hitting squats with it. I may not have all the upper body strength back yet, and it will take time, but I'm finding other ways to challenge my body.  I am happy. The road to recovery may be long but that's okay, I am making a future and one worth living!

Never give up!

Booty Burn Challenge

[caption id="attachment_67" align="alignnone" width="200"] Booty Burn Challenge[/caption]

Do 2-3 rounds. Stretch and 5 minute walk before routine. Use weight volume that matches your fitness level. Keep proper form. Quality over quantity.

Fit & Clean Grocery List

Produce Aisle:

• strawberry


• tangerine


• cherry


• tomato


• cantaloupe


• grapefruit


• honeydew


• papaya


• wintermelon


• passionfruit


• apple


• pear


• blackberry


• blueberry


• raspberry


• mango


• persimmon


• banana


• date


• fig


• orange


• onions


• shallots


• garlic


• tomatoes


• cucumbers


• squash


• asparagus


• bamboo shoots


• kale


• collard greens


• spinach


• arugula


• beet greens


• chard


• turnip greens


• endive


• lettuce


• mustard greens


• watercress


• garlic chives


• Cabbage


• zucchini


• pumpkins


• peppers


• eggplant


• tomatillos


• okra


• avocado


• broccoli


• cauliflower


• artichoke


• ginger


• celery


• spinach


• sweet potatoes


• red potatoes


• brown rice

Superfoods:

• Chia seeds


• Flax seeds/meal


• Spirulina


• Goji


• Cacao

Sweeteners, flours & Oils:

• applesauce (no sugar added)


• xylitol


• coconut sugar


• Stevia in the Raw or Truvia


• wheat flour


• spelt flour


• almond flour


• oat flour


• rice flour


• coconut flour


• olive oil


• coconut oil


• sunflower oil


• brown rice flour

Dairy and the like:

• Unsweetened almond milk


• Unsweetened rice milk


• unsweetened coconut milk


• Greek Yogurt


• Cottage Cheese

Lean seafood:

• tilapia


• mahi mahi


• flounder


• cod


• halibut


• red snapper


• orange ruffy (high in mercury)


• ahi tuna (high in mercury)


• swordfish (high in mercury)


• scallops


• grouper


• shellfish


• corvina


• cobia


• egg whites


• chicken breast


• extra lean ground turkey


• london broil


• top round


• turkey


• vinison


• bison


• tofu

Fatty foods (use in small portions):

• Sunflower butter


• all natural peanut butter


• avocado


• walnut


• cashews


• almonds


• nut meal/flour


• coconut


• seeds


• salmon


• mussels


• bluefin tuna


• bluefish


• sea bass


• trout

Today I feel....

Today, I am feeling a bit discouraged with my fitness journey. It's probably mostly my hormones talking here and in a few days things will look differently. I am reassuring myself that's all it is because it seems to be a monthly occurrence.  If you are a woman, you know what I'm talking about! :) lol In addition to that, I have some heavy, sensitive life things to deal with and that compounds these feelings. This is LIFE, though, and it's not just happening to me.

I tend to want to throw in the towel if I don't see the progress at which I am working hard. To be honest this last year has been the toughest for me on all levels. Newly married, merging family dynamics and expectations of others, dealing with the overwhelming life changes from repetitive stress injuries to both my arms - the subsequent weight gain from minimal use of my arms - the constant search for an answer for recovery over the last 12 months and the decision to quit my job as a last ditch effort to focus on healing and health.  I can only do so much as my strength regains slowly and my joints recover. There are days I just want to push myself SO hard but I know I can't. I must take it slowly or jeopardize what progress I have managed to come by. This all before me, I found myself reminding me  to stay focused and encouraged. I wanted to share this experience with others because I know I am not alone.  This is a journey and sometimes it can be a long one, it can be a trying one and we need all the encouragement we can get!

Here is what I told myself.

"It's a process. It takes time. Each decision, workout, and step-forward is important. It is NOT wasted. It counts! Be proud of yourself. Be proud of the progress and the mindset change so far. This may take 6 months and it may take 12 months. Stay faithful. Stay consistent. Results will come. Don't rush it. Enjoy this journey. Your health and well-being is more important than the time this will take. Breath. Keep on keeping on. You are not alone. "

 

If you are in need of encouragement today, remind yourself of the above. Be proud of yourself. Be proud that you withstood even the naysayers and the disappointment of the ones you hoped would enthusiastically support you but didn't.  You have come so far and you will go farther! :) You can do this!

If this is just the beginning for you, know that your decision alone to commit to health and fitness is commendable. You have a whole slew of people working toward the same goal. Find them, connect and encourage one another!

 

Rachel