Orange Cinnamon Chicken

I just discovered a new seasoning! Seasonings are really a great way to mix up your meals without overcomplicating anything:) I am all about quick meals, so playing around with seasonings is the perfect way for me to add variety, while still being efficient with my time!  So this is what I have been using to season my chicken and oatmeal for the last couple of days, and I really LOVE IT! I like cinnamon on just about anything, and have had it on chicken before, but adding the orange peel gives it something a little extra! It's delicious! I got the orange peel seasoning at Safeway, but I think it can be easily found in most local grocery stores:)

Chipotle Salad

Chipotle is one of my favorite places to grab a quick, healthy meal if I want to eat out. The hubby and I don't go there too frequently, but the past few times I have gone, I have started changing up my order a little bit to keep the calories low enough for it to be a worthwhile meal:) I usually order a bowl, and have been substituting A LOT of veggies for rice and beans...and the veggies really are delicious:) So my bowl is usually something like: lots and lots of veggies, double chicken, pico, hot sauce, lettuce, and if I am feeling extra hungry I will get light avacado (because if you don't request 'light', they will basically put an entire mashed avacado on your salad...yum). Chipotle is kinda expensive for one meal...or I would probably eat there more frequently...but my alternative salad is pretty dang good, too:)

Chipotle Salad

4 oz. Chicken Breast
1/2 sliced red onion
1 sliced green bell pepper
2 Tbs hot salsa (salsa of choice)

1 tsp Sriracha
3 cups baby romaine lettuce

To prepare the chicken:
Pre-heat the oven to 400 F. Trim and cube raw chicken. Season chicken (I use a lot of sea salt with Weber Kick'n Chicken seasoning). Bake covered for one hour. Remove and let chicken cool while remaining covered for 30 minutes.

Salad:
Sautee red pepper and green bell peppers with some sea salt. When that is finished, toss all of the ingredients in a bowl and enjoy!

Easy:) and yummy! And Macro Friendly;)

Calories: 238
Carb: 19.8 g
Protein: 29.8 g
Fat: 5 g

'No Bake' Oatmeal

I have been eating the same thing every morning for breakfast for about two weeks...simply because it is absolutely delicious. And super quick and easy:) It's a simple oatmeal recipe that will satisfy your sweet and chocolate cravings:) It tastes like no bake cookies!

'No Bake' Oatmeal

3/4 cup Old fashioned oatmeal
1.5 scoop ISO 100 whey chocolate protein powder
1 Tbs Chocolate PB2

Add water to the oatmeal and microwave to cook (about 90 seconds). Mix in protein powder and PB2. I like to add a little bit of unsweetened almond milk if it is too hot :) Yum Yum! Try it out!

Finding Balance After a Year of Strict Dieting

 First place open bikini class D, October 2013

I am mostly writing this for myself, because I know that I wont be the first to say this; however, what I say can be a reality for a lot of girls, especially as bikini competitions become more popular.

I have always had a sweet tooth...a raging sweet tooth. Luckily for me, I had an easy enough time controlling it before I started competing. I would usually only have issues with it when I was at a party or social gathering where treats were present, and even then I set limits for myself that I would almost always follow.

My diet wasn't exactly on target, because I was only really focused on eating 'healthy' food and I wasn't eating for calories or for growth (I did a lot of cardio and some bodyweight resistance exercises then...but not as much lifting as I should have been doing).  When I was taking a sports nutrition course for school, we had to do a diet analysis for ourselves. That was the first time that I logged my calories for myself. I was eating meals every two to three hours, but at the end of the day I was only eating around 1200 calories and most of the calories were from carbohydrates (bread...lots of bread). I started to learn more about macronutrient ratios and specifically protein.

I didn't start implementing what I had learned until the summer, but when I did, I noticed some changes. I lost a few pounds that I had gained from eating out too much when I moved to a bigger college town (lots of social events...lots of free 'food'...pizza). I am definitely my own worst critic, so I hated those few extra pounds and I was really hard on myself for gaining them (and I got married, so I wasn't the only one seeing all of my 'flaws' anymore). When I started to lean out a little bit, I was much happier. I was logging my calories and making sure that I was getting enough protein every day, but I wasn't paying attention to the sugar that I was eating...it was coming mostly from fruit sources, but if you haven't heard this already: sugar is sugar is sugar...no matter the source. So I was still a little softer than I wanted, and my abs refused to show.

Last fall, I started lifting a lot more. I started talking to my buddy, who was preparing to do the March 2013 NPC bodybuilding show and the more I talked to him, the more interested I was in doing the show. I knew that I would need a coach for my first show, and after looking around a lot, I found someone that I really liked and I began training. The biggest change was the diet. I was eating a lot more protein and a lot more calories. Because I was eating more, the first few weeks were awesome. I didn't get hungry, but it was also the holiday season so, as before, I struggled at family parties where all of our traditional treats were being served. I leaned out pretty quickly and I felt so good. I had energy and I felt good about the way I looked. I did cheat a few times (really big cheats...think sugar binge), and I always noticed how ill and lethargic I would feel the next day.

After doing 3 competitions throughout the year, I finally placed where I wanted to. I qualified to move on to national shows:) After a long year of very strict dieting, I was ready for a break. I was ready to be able to experiment with my meals a little bit more. I thought it would be easy for me to continue to eat well and maintain a lean figure, while adding muscle. It would be simple. Increase calories a little bit at a time. Gradually decrease cardio. Lift heavier. Grow. 1-2-3. Easy.

Like many things, it has been easier said than done. I get extremely intense cravings for junk food now. Food that I never even liked before. I have been pretty good about staying aware of my cravings, but I have given into them more often than I should. I tell myself that it's okay because I know how to lose it and I have a lot of time before my next competition. The thing is, I have gotten softer than I would like to be from too much sugar in my diet. I am harder on myself than anyone else, but I have a hard time being positive about the way I look, especially when that crappy feeling after eating crappy food is still there. My energy is lower and I am less motivated (even though this is when I really need the motivation). I have found that after competing I have a harder time choosing healthy food to satisfy my hunger. It is a lot harder for me to look at food for it's micronutrients and health benefits. It seems like the first thing to cross my mind is simply, 'how many calories does it have, and how will it affect my macros today?'.

I have been experimenting with my diet a lot during the past month and a half. I don't have much trouble with keeping it clean at this point, but I am now trying to find a balance that makes me happy. I wanted to do all paleo (and I still really do). I realized that until I have established something clean that I can maintain, paleo is a bit too drastic for me right now, though. My house is void of treats, so I really just need to focus a little bit more on my self-control at the parties, now;)

I took the overall for the open bikini division October 2013

If It Fits Your Macros: IIFYM

IIFYM is becoming more and more popular in the fitness world. The IIFYM diet is pretty simple. Eat the right amount of calories in combination with the proper ratios of carbohydrates, proteins, and fats.

The appealing thing about IIFYM is that it allows you to indulge in some of the foods you love. If you are planning to go out with your friends for pizza you can track the carbs, proteins, and fats from your pizza and eat the rest of your meals to keep your macro ratios balanced for the day! AND while you live a little, you can look good...and when I say that, I mean it is possible to maintain the nice abs and toned body that you work so hard for.

SO. How many calories should you be eating? It varies from person to person. One of the best ways to find out how much you should be eating is to experiment. The first place I would start is with your BASAL METABOLIC RATE. Don't go below that number. In fact, you should generally be at least a couple hundred calories above that number (this does depend on your circumstances...hiring a knowledgeable trainer or coach ;) will help you to really dial in on the details). 

Next, what should your macro ratios be? Again, this will vary from person to person, and I repeat that the best way to find out what works for you is to experiment. I like to start people off with a 50% carbohydrate, 30% protein, and 20% fat ratio.

What?! You don't like math? Well, my friends...there is an app (website) for that:) and it's free. I use it myself to track what I am eating and it has a really cool feature that breaks your macros into a really pretty little pie chart for you:) 

If you think this is something that has potential for you, I hope that my tips can help! 

Pumpkin Pancakes with Creamy Chocolate Spread

These make a yummy breakfast (or treat, if you have cravings like I do)! I will be sure to post a picture another time...I ate them up too quickly to snap one this morning;)

Pancakes
1/3 cup old fashioned oatmeal
1 scoop protein powder
1 large egg
1/3 cup pumpkin puree
1 tsp pumpkin pie spice
~4 tbs water to thin batter

Creamy Chocolate Spread
1/4 cup fat free cottage cheese
1 tbs raw cacao powder
1 packet stevia powder

1 Serving (full recipe/6 pancakes):
Calories: 411
Carb: 35.7 g
Protein: 45.3 g
Fat: 9.7 g

Blend pancake ingredients. Melt coconut oil on a frying pan and let the pan get hot on a medium heat setting. Pour and fry each side of your pancakes. Blend spread ingredients until smooth and top your pancakes:) Yum!!!

Dining Out

We are all obviously faced with the opportunity to eat socially on occasion. Eating socially often means your meal options are somewhat limited, especially when it comes to keeping a clean diet and eating to support your goals.

So how do you enjoy meals with your friends and family without sacrificing all of your hard work? Well, there are a few things I like to pay attention to to keep me on track, while I still get to enjoy good food and good company :)

1. Start by eating someplace that seats your party and leaves you with a menu for a few minutes. Most of these places have options that actually require preparation (vs. pre-made, sat under a heating lamp for ten minutes kind of meal). This isn't necessarily a rule, but having a few minutes with your menu will also allow a more deliberate decision :)

2. Order water. Duh. 0 calories...and really, soda is bad for you. BAD FOR YOU. Even that diet stuff.

3. Look for lean proteins on the menu. Turkey breast, chicken breast, sirloin steaks, and white fishes (also, salmon is usually pretty safe).

4. Opt for vegetables rather than pastas and breads. Vegetables are amazing! They have vitamins and minerals that your body needs to function properly. They are a key part of true, natural healthy living. AND along with all that nutrition (that you wouldn't get from your pasta or dinner roll), vegetables also have a much lower caloric density:) You can eat more (volume) without eating more:) I also love baked sweet potatoes, when they are available :)

5. What is your meal dressed with? Creamy sauces are packed with fats and simple sugars. Flour and butter and cream...calories...and usually calories that lack nutrition. Look for vinaigrette (because salads are almost always a safe choice), ask for the sauce or dressing on the side (you always get too much anyway). Is your food even dressed? Or is it seasoned? Seasonings will add SOO much flavor and dimension to your food :) Oh, and watch out for butter...you can ALWAYS ask for something to be left out or put on the side. YOU ARE PAYING FOR IT.

6. Get a box! Ask for it when you order your meal :) portion your food for the night and save the rest for tomorrow! Meal prep! Or you can share with a friend or a date:) I'll bet there is going to be plenty of food for two bellies (maybe more). Save some money $$$ and save your hard work!

I ate at Outback Steakhouse with my brothers, sister-in-law, and nephew last night:) I ordered the Sesame Salad, and it was AMAZING. Grilled chicken breast, salad greens, almonds, sesame seeds, and an amazing dressing on the side:) Guilt factor: 00000!!! and oh, so delicious!

CABO CABO CABO: Preparing for Travel

I have not been much of a traveler in the past, but my husband's job has given us a few opportunities to visit new places:) Last year we went to Jamaica and it was fun, but the trip was A LOT more laid back than I had hoped. No workout. No diet. Pretty much the healthiest part of the trip was the sunshine...

So, this year it's going to be different. We are going to Cabo San Lucas:) I am not counting on being able to do a heavy set of squats or lying leg curls during the trip, but this time around I am going to be a little bit more careful with my diet:) I do plan on letting myself enjoy a treat or two, the trip being two days post-contest, but the whole trip should not be made up of treats.

There is no reason I should ruin what could be an amazing trip by making my belly bulge until I'm too bloated and embarrassed to appear on the beach.

I haven't planned everything yet, since I still have nearly two months before the trip...but I am thinking about it. So far, I know I am going to pack some oats and protein powder for snacks between my meals:) And, because I know what a plate should look like in a balanced diet, I plan to make sure it looks balanced when we are having exotic meals:)

Vacations are for relaxing, having fun, and feeling good. I want ALL of those. And that means keeping my belly happy:) Preparedness is key when it comes to diet.

Strawberry Valentine Protein Waffles

Tomorrow is Valentine's Day, which is notorious for sweet treats and lots of cheats. My sister asked me for a recipe for a healthy treat to share with her roommates tomorrow, and I came up with this waffle recipe. It isn't a chocolate or a cookie, but it is easy and tasty...and healthy:)

Strawberry Valentine Waffle
1 Waffle

1/3 cup Old Fashioned Oatmeal flour (26 g...blend into flour)
2 egg whites
2 Tbs Fat free, plain Greek yogurt (40 g)
2 Medium strawberries (60 g)
1/2 Scoop strawberry or vanilla protein powder
1/4 tsp Baking powder
1 tsp Stevia


4 Waffles

1 1/3 cup Old fashioned oatmeal flour (104 g)
8 egg white
8 Tbs Fat-free, plain Greek yogurt
8 Medium strawberries (240 g)
2 Scoops strawberry or vanilla protein powder
1 tsp Baking powder
4 tsp Stevia

Serving Size: 1 Waffle
Cal.: 280
Carbs: 32 g
Sugar: 6 g
Fat: 3 g
Sat. Fat: 1 g
Protein:  32 g

Happy Valentine's Day!

Time Crunch Cooking

Diet is hard. For me, it is the most difficult part of living a healthy lifestyle. Why? Well, probably for the same reasons that it is hard for most people. I would think convenience sits right at the very top of the list of reasons for diet difficulty. Cooking takes time. A lot of time when you consider that you have to shop, prep, and clean the dishes for every meal that you make. So, what do people do instead? Reach for the cheese and crackers (my husbands favorite meal, as of late).

Luckily, there are ways to manage meal prep and cooking time quite easily. There are a few things that I do to make sure that I am getting healthy meals without sacrificing my time:

1. Prepare your food in bulk!!! I do this to a bit of an extreme right now, because I eat the exact same six meals every day for a week at a time. I don't mind doing it, because I like the meals that I have prepared; however, I know that most people don't love eating the same meals over and over and over. So, instead... plan your meals at the beginning of every week and have a big cooking party. You wont have to cook again all week! In a couple of hours you can make all the food you need for the week and you can simply portion it out every day. Cook the noodles, rice, chicken, and fish that you will be using in your meals. Bag or box them up...and thank goodness for the microwave. Serious life saver.

2. Use a slow cooker. This is a magic pot...a cauldron? But, really. Stick a few ingredients in, push the on button, go to bed. When you wake up in the morning, you will have a nice week's worth of lunches with hardly any effort (...and the scent to wake you).

3. George Foreman Grill. Oh, my Georgie Porgie. I love my grill. Frozen meat will be cooked through in ten-ish minutes. So easy to clean up (I just wipe mine down with a paper towel immediately after I take the meat off). If you aren't cooking your meat in bulk in the crock pot...this is a pretty nice alternative. I like the plain grilled chicken flavor...but you can season or cook your meats with veggies...the possibilities are limitless:)

4. Boil eggs. Boil a lot of eggs. Boiled eggs are incredibly easy to pack! Keep a bowl full in the fridge to grab for a mid-workday/school day snack...portable protein. I usually boil about two dozen at the beginning of each week...sometimes more (hubby likes to take them).

5. Supplement with protein powder (less cooking, more shaking!). Protein is vital in weight loss. You can lose weight...you cannot build muscle mass. Eat enough protein. I recommend between 1-1.2 g/ lb of body weight/ day for anyone who is participating in a weight training program. Solid proteins (meat) can be expensive to purchase when your intake is that high (although, it isn't much higher than the absolute minimum....7 g/lb body weight/day). Protein powder is a less expensive, and more convenient alternative. Look for powders low in sugar (less than 5 g per serving...0 g per serving if possible). Pack it. Like eggs, it is easy. Keep it in a bag...mix it with water (this isn't always very yummy...but do it...chug, chug, chug). Mix it into your pancakes (whole grain...right?). A scoop in your oatmeal in the morning...mix it with some Greek yogurt (chocolate pudding replacement?). There are lots of ways to supplement with protein powder:) I use the brand and flavor shown in the above image:) Seriously yummy.

Spicy Chicken Curry

I have a weakness for Thai food, especially curry. Fortunately enough for me, I can make my own curry pretty easily to get my fix:) I made this with my sister, and it was delicious! (Unfortunately we ate it so quickly and I didn't get a photo...but next time I will).

Spicy Chicken Curry

2 lb Chicken Breast, cubed
1 sweet onion, chopped
1 green bell pepper, seeded and chopped
1 14.5 oz can diced tomato (no added salt), with juice
1.5 cup fat free plain Greek yogurt
1 tablespoon olive oil
1 teaspoon ground pepper
2 tsp ground ginger (or 1 Tbs fresh ginger)
2 tsp kosher salt
2 garlic cloves, peeled and finely minced (I used garlic powder ~2 tsp)
2 teaspoons ground coriander
1/2 teaspoon turmeric
1 teaspoon curry powder (red curry powder...spicy!) 

Add oil to large sauce pan. When oil is hot, add onion and green pepper and cook for 2-3 minutes. Cut chicken into bite sized cubes and cook separately. Combine pepper, ginger, salt, coriander, turmeric and curry powder and add to pot. Stirring occasionally, cook until fragrant (10-15 minutes). Stir in diced tomatoes and Greek yogurt. Mix in chicken and serve hot over cooked brown or black rice (I love black rice).

Per Serving (without rice):
Serves 5
Calories: 137
Carbs: 13 g
Fat:  0 g
Sat. Fat: 0 g
Protein: 19 g
Sugar: 8 g

Per Serving (with 1/4 cup rice):
Calories: 297
Carbs: 47 g
Fat: 2 g
Sat. Fat: 0 g
Protein: 24 g
Sugar: 9 g

Chicken Tortilla Soup

I am becoming increasingly obsessed with my slow cooker. The main reasons for this are that it is extremely fast (less than 15 minutes of prep. time usually) and convenient (I can cook my meals while I sleep). So, today I have another recipe that I just finished slow cooking:) I am actually enjoying it as I type:) I hope you can too!

Chicken Tortilla Soup
Serves 5

2 lb. Boneless, skinless Chicken Breast
2  (15 oz.) cans Diced tomato (no salt added)
1  (7 oz.) can Green Chilies (drained)
1/2-1 cup Chicken Stock (no salt added)
1 chopped yellow onion
1 tsp cumin
1 Tbs garlic powder (or 2 cloves fresh garlic)


Place chicken breast in the bottom of the crock pot. Combine all other ingredients and pour over chicken. Cook on high for 4 hours. Shred chicken. Serve warm topped with corn tortilla strips (I just ripped up two corn tortillas with mine). Salt and pepper to taste.

Per Serving (without corn tortillas):
Calories: 247
Carbs: 14 g
Fat: 2 g
Sat. Fat: 1 g
Protein: 39 g
Sugar: 6 g

Per Serving (with corn tortilla):
Calories: 374
Carbs: 38 g
Fat: 4 g
Sat. Fat: 1 g
Protein: 42 g
Sugar: 7 g

Green Protein Shake

Protein shakes are the best...as long as your protein doesn't taste really gross (my last bag was awful). I just bought some new protein, Dymatize Elite Gourmet French Vanilla, and I am loving it. It works well in baking and doesn't leave me with protein mouth an hour after eating it.

Your body needs protein to recover from workouts. Protein will help you feel full more quickly and for longer periods of time (this is awfully helpful if you struggle with portion control). Also, protein shakes are great meal replacements (not every meal...) because they are fast and flexible...plus, they kinda taste like dessert. Yum. So, here is my staple shake, that I love...

Green Protein Shake

1 cup Unsweetened Vanilla Almond Milk

1 Scoop Protein Powder

1 Tbs Golden Flax Seed

2.5 cups Spinach

1 Tbs Peanut or Almond Butter

1/2 Medium Banana

Add to ingredients in order to blender, blend, and enjoy!  

P.S. I like to add 1/4 cup of oats with the protein powder when I have my shakes for breakfast....you will be full for hours:)

Spicy Slow Cooker Pulled Pork

I have a bit of an addiction. Cafe Rio Barbacoa Pork Salad. Unfortunately, it probably isn't the most healthy meal...not to mention the $10 per salad...

SO. I looked for a copycat recipe for the pork...and, as you might imagine, it is loaded with sugar. Sugar is delicious, but not exactly what I want to be feeding my body. I kept looking and found a recipe on bodybuilding.com. I decided to give it a try, and am happy to say that it turned out really well! I did make a few adjustments of my own...and I will be honest, I have a tendency to 'guesstimate' my measurements, but this time I only did that with a few of the seasonings:) So, here it is with my adjustments. Click on the link above if you want to see the original recipe and directions!

Spicy Slow Cooker Pulled Pork

• 1/2 medium Onion, thinly sliced
• 2 tbsp Sucanat
• 1/2 tsp Blackstrap Molasses
• 1 tbsp Paprika
• 1 tsp Salt
• 1/2 tsp freshly ground Black Pepper
• 3 lbs Pork Tenderloin, trimmed
• 6 tbsp White Vinegar (I didn't have Cider Vinegar)
• 1 cup Low-sodium Chicken Stock
• 2 tsp Worcestershire Sauce
• Crushed Red Pepper (probably about 1 tsp)
• 1 tsp sucanat
• 1/2 tsp Cayenne Pepper

And here's a little secret...I topped a protein pancake with some of the pork, and it was not bad at all:) Better than a bun, but if you don't want to try that use some 100% whole wheat toasted English muffins! YUM!

Paleo Protein Pancakes

I am still experimenting with protein pancakes, but these were extremely yummy! 

Paleo Pancakes

3 eggs

1/3 cup almond milk

2 scoops protein powder

2 tbs flax seed

1 cup almond meal

coconut oil to grease pan

Makes 10, 3" pancakes
1 Pancake: 121.3 calories 
Serving size: 2, 3" pancakes
One serving:
Fat: 16 g
Carb: 9 g
Protein: 18 g

I gradually mix in the milk last, it helps to get the best consistency and avoid yucky lumps...this may be common sense, but I wouldn't be the first to admit that I am no chef ;)