Going Broke off Veggies.

It's clear that I have got salad building skills. If you don't believe me I challenge you to a build off at any local salad bar you can find.
Evidence:

Sometimes my skills get me in trouble.
There is an awesome grocery store by my work that has a super fresh salad bar full of all sorts of goodies. I have seen it several times, but I've never eaten there. I needed to grab something to eat in between clients so I decided to run over and get myself some dinner.
I noticed that the salad was priced at $6.99 pound so I very carefully chose all of my favorite items...Spinach, some whole grain noodles, edama me, garbanzo beans, kidney beans, peas, beets, mandarin oranges, broccoli, cauliflower, roasted chicken, cottage cheese, and sunflower seeds. So freaking delicious. I thought I was probably like...ohh...at a pound maybe. Wanna guess my salad cost? 

 

$13.00

13! 

I don't know how you Whole Foods people ration how much you are eating price-wise because I'm pretty sure I'd go broke there.  Apparently I like really dense foods. It's a good thing I don't have to weigh my salad at Pizza Factory... $4.95 for my mile high stack of veggies.

 

You better believe I finished off EVERY last bite. It really was so good...almost worth $13 dollars. Almost.

Do you feel like your salads are pretty healthy? Salad is one of those foods that can be VERY deceiving calorie-wise. Click HERE to get a salad bar break down, and HERE for some tips to salad bar success. 

Some of my favorite salads are...this delicious GREEK SALAD

 This fresh summer yogurt glazed fruit salad

 This tasty WINTER SALAD

 One of my favorite low-cal/low-fat meals... My FIESTA CHICKEN SALAD

 Very easy and delicious SALSA CHICKEN salad

 Fruit salad on top of YOGURTLAND...oops how did that slip in there...does that not count?

 and my latest favorite protein packed salad; RANCH COTTAGE CHEESE W/CHICK PEAS

So how in the world do you avoid spending your life savings at Whole Foods or other Pay-by-the-pound salad venues? Please enlighten me. Do you feel like you are pretty healthy when it comes to creating your own salads? What is your favorite healthy salad combo?

Oh..p.s. BREAKING news today. H&M coming to SLC. RIGHT BY MEEEEE! Did you think I was going to say something about the royal wedding? Cause this is way more important!!!!

No salad bar is safe. I will hunt you down, and I will find you.

I'm going to make this short.

1. Last night I stayed up WAY to late because we went and saw Crazy Stupid Love.

 It was amazing. So funny. A few things I could have done with out, but Ryan Gosling was not one of them. Hellloooo hot bod. That my friends is what diet and exercise can do for you.

2. Going to work after like 4 hours of sleep isn't my favorite. I need sleep. I just do. Don't forget. Lack of sleep leads to bad habits, which can lead to weight gain.

3. My mom and pops called me to go eat lunch with them at my dad's work. They had the most amazing salad bar ever. $3.99 for this beauty. I am determined to find the cheapest and best salad bar in town. (Hint: If you live the in Provo/Orem area go to the East Bay Cafe located by the Novell Building is South Provo. The salad bar is money.)

4. I can't stop listening to Lil' Waynes "How to Love." It may just be my song of the summer. It starts of my workouts every day.

5. Speaking of music...If you haven't entered in my August Album Workout Mix Giveaway doooo it. You have until Sunday night.

6. Time for me to watch some SYTYCD on hulu while I drift off to sleep. I'm tired. I haven't loved the dances this season EXCEPT for this one....And I could watch IT about 5 times a day.

That Twitch. He gets me every time. Don't worry that my besties and I pretend like we know the dance and do it in the kitchen...If you come by at the right time you just may catch us in through the blinds.

Any other salad bar obsessed individuals out there? I've been to three in the past two days. Do I need to go to Salad Bar-ers Anonymous or something? I just LOVE having such a variety of fresh produce right in front of me. What is your song of the summer?

Getting Local and Keeping it Healthy - Station 22 Cafe

I have a new love. Not like in a...I'm cheating on The Pizza Factory kind of way, but in a I'm VERY surprised that I found another salad bar that competes kind of way.

Today's workout was just fab.
Worked out with the boot campers. 60 mins.
65 mins on the elliptical.
25 mins more lifting to finish off my weights workout.

A Saturday lunch outing on our cruisers (with the exception of one rollerblader) was in order again this week, so we rounded up a group of about 10 of us and headed on our way.

We decided to go to a new restaurant in Provo that I keep hearing about called Station 22 Cafe.

It is on Center Street in Provo which is a part of Provo I LOVE. Riding bikes downtown in Provo is the best, in case you were wondering. I feel like I'm in a movie or something.

The menu is lighter fare. We're talking sandwiches, soups, baked potatoes, and a KILLER salad bar. The salad bar is insanely fresh and full of everything you could ever want. I was instantly in love. Tell me this doesn't look AWESOME.

 

Spinach, chopped Romaine, quinoa (it's buried in there), broccoli, red and yellow bell peppers, cherub tomatoes, heirloom baby tomatoes, beets, cucumbers, peas, grapes, a few boiled egg whites, cottage cheese, sunflower seeds, and a few peanuts. With some ranch on the side for dipping. Guess how much their salad bar is? $4.50 Not a joke. I wouldn't joke about matters such as these. So much fresh goodness for under five bucks!?!? Take that 13 dollar salad bar!! Seriously it was awesome. Everyone was joking about how many veggies were piled on my plate, but we discussed how it would probably cost about the same if not MORE to go to the store and get all of the different veggies, chop them up, and have them as fresh and delicious as this salad was. I felt like it was a GREAT inexpensive meal. Don't tell me eating healthy is always more expensive. Not true. Think about it...probably about the same price as a combo meal at any fast food restaurant and about 700 times the nutritional value. Worth it.

Everyone else got a smattering of sandwiches and salads, and everyone seemed really pleased. I will most definitely be back. If you are close to the Provo area GO THERE. If you aren't, COME HERE, and then GO THERE.

The Station 22 Cafe is located at 22 W Center St. in Provo and is open from 11- 4 Monday through Saturday. If anyone wants me to accompany them to try it out I would be willing! ;) 

Any local Provo peeps that have visited Statiton 22 yet? Do you have any local favorite restaurants in your area? There are a LOT around here that I love! Do you feel like eating out and trying to eat healthy is more expensive or less expensive?

Eating Out: The Healthy Way

Eating out happens. It's a fun part of our social lives, and is something that is a part of life. It doesn't have to mean you over eat and go buck wild with caloric consumption. I love to eat out. A friend mine joked that most people fear death, heights, and spiders; and my biggest fear is restaurants that don't show their nutrition facts or offer a generous salad bar.
I have made a hobby out of finding what I finding great options to eat at whichever restaurant it is that we choose to eat at. I am a firm believer in the principle that you can eat out and still be healthy and even lose weight if that is what your goals are.
For some people a weekend indulgence is their favorite part of the week. That can be a great method to keeping your weeks healthy. For me, the feeling of having to "restart" the next day is unappealing. I don't like to feel like I'm going to have to run twenty miles every time I leave a restaurant. Here are some of the rules I follow...

With Italian food:
Choose a marinara sauce over a cream based alfredo or cheese sauce. Marinara's are tomato based, while anything cream based is going to be very high in fat or calories. Ask for whole wheat noodles or pizza crust if they're available. The thinner the crust the better. Choose to lighten the amount of cheese on your pizza, and blot the cheese you do get with a napkin. You'll slash the calories and fat by a lot. Also, remember that most italian restaurants have great grilled chicken or fish dishes. Pasta and pizza is not the only option.

If you're eating Mexican:
Watching your add-ons is a huge key here. Cheese, sour cream, guacamole, and ranch dressing are all calorie laden.  Lighten up on those options or leave them out all together. Instead go crazy with the salsa, and the veggies. Salsa is extremely low calorie, and has a ton of flavor. Choose soft shells over hard shells, and avoid fried dishes if possible. Skip the bottomless chip basket if you are counting calories. It's way too easy to overdo it.

If Chinese is your thing:
Try to avoid the fried dishes that are packed with calories and fat. Most dishes that are sweet and sour are not only fried, but coated in a calorie filled sauce. Instead look for dishes with the words Jum - poached, Kow - roasted, or Chu - broiled. These are lighter options and aren't deep fried. Ask for brown rice instead of white. Watch your portions. Most chinese restaurants serve family style which can be dangerous.

If you're going Japanese:
You actually have some of the better options here. Sashimi and Sushi rolls can both be fairly healthy. These rolls are full of protein and veggies and they are portion controlled. Don't get overly excited though...some of the rolls have trouble written all over them. Tempura and Tonkatsu rolls have been breaded and fried and are high in fat and calories. Also, anything that is "spicy" is going to be high in fat because it contains mayonnaise.

If you're going to a buffet:
Oh boy. Just be careful. Watch your portions. Avoid buttery covered foods that look harmless. Watch out for all of the pasta salads that are made with mayo. Go for the non-fried protein.

If you're going to a salad bar:
Read THIS post. It breaks down the salad bar basics.

If you're going for a "light" soup and sandwhich:
Choose whole wheat bread. Skip the mayo and fattening sauces. Load up on veggies and protein instead. Choose broth based soups instead of cream based soups.

If you HAVE to make a fast food run:
Ask for the nutrition facts. Make a smart decision. Use your head, not your stomach to decide.

If you are going for breakfast:
Opt for some oatmeal, or whole wheat options. Choose an egg white omelet. Ask for sugar free syrup. Skip the juice. Choose a kids meal for smaller portions.

Basically...just be aware! Do you love to eat out? I think it's fabulous. I love the experience. I love sitting and talking with friends, and a night on the town. What are your healthy eating out tips?

If You Were Wondering Where I Get it From...

I know that my family and I are very similar in our likes and our dislikes. However, last night was a definite representation of just how similar we are.

My sister and mom were determining what we should have for dinner, and they decided that a salad bar sounded good. I, of course, agreed. I am never one to turn down a salad bar.

 I think this is SUCH an awesome idea to feed a group because everyone can make their salad however they like it. We had rotisserie chicken, kidney beans, hard boiled eggs, cucumbers, avocado, pineapple, tomatoes, olives, beets, carrots, diced almonds, and sunflower seeds. SO, SO, GOOD! I had everything except the kidney beans. My family hardly has a meal without a fruit platter.

 Doesn't that just look awesome? It was. I can vouch for it's awesomeness. My salad looked a little something like this...

 Yum right? After we all ate we decided our night wouldn't be complete without a little bit of frozen yogurt to top it off. Like I said, surprised as you may be, this wasn't my idea either! My family and I really are just one and the same. No wonder I like them so much. ;)

 Aren't these ladies just beautiful? I sure do love them, and their stripes.

 My sister had a look-alike walk in, so we tried to be very sneaky and get a photo of them together.

 It is very clear that we really like our frozen yogurt, and that we have great balance.

As I was thinking about how similar I am to my family members, I began to think of the positive effect we have on one another, and that all families can have one each other. One family member can have such a great impact on the rest of the family as far as introducing healthy food items and even getting others involved in exercise and physical activity. My challenge to you would be to evaluate yourself and the role you are playing with your family. Are you having a positive influence on those who are around you, or are you having a negative influence? What can you do to change the influence your are having? Just some food for thought...

What does your family love to do together? Do you feel like you are an active and healthy family, or an unhealthy one? Have you tried to implement healthy habits in the lives of those you love?

I learned a LOT yesterday.

I started out the day yesterday thinking it was going to be just the average Saturday. I was wrong. I learned a few things...and I thought I would share...

The day started out with my Saturday Morning bootcamp class. Can I just say they freaking ROCK. We did some awesome circuits, treadmill sprints, and all sorts of intervals. We have a great group of super hard working chica's. I am extremely proud of how hard they push themselves. We have a new girlie who joined in this past week, and I am AMAZED at her determination to get up to speed. It's awesome. She never gives up. She is going to accomplish her goals.

- I learned that we shouldn't ever give up on ourselves. We may have hard workouts, days, meals, weeks, whatever...don't give up. When things get hard imagine where you'd be if you didn't attempt? DON'T GIVE UP!

After boot camp, I wanted to go to spin but I ended up spending some time with a new client. This meant that I probably wasn't going get in the extra cardio I wanted to get in for the day. I was a little sad about that. Let's be honest, I'm always sad when I miss spin. It's my fave!

Next, I went with my sister to run some errands. She recently moved back to UT from Texas, and I couldn't be happier. I LOVE getting to hang out with her all the time. She's so awesome. It makes my day when I get to tag along with her. ;)

- I learned that pushing around a FULL shopping cart with three kids in tow can be just a good a workout as any. How cute are her kids? I know...I could eat them right up.

 While we were out and about I picked up some holiday candy for my house. I don't eat the candy, but I LOVE having it out for our house guests.

- I re-learned that I am obsessed with holiday candy. I am a total sucker for it. I think it so incredibly darling. 
Valentines day: I LOVE cherry juju hearts, cinnamon lips & hearts, & Colored M&M's
Easter: Cadberry Mini Eggs...duh, rainblow gum eggs,
Halloween: juju pumpkins, the taffy with the jack-o-lantern faces, reeces chocolate pb pumpkins
Christmas: Red and Green Peanut M&M's, mint M&M's, cinnamon santas, anything in a red and green wrapper etc. etc. etc.
I used to justify my love of holiday candies by saying that I had to eat a lot of them while they were, "available" because they would be gone for a whole year soon. Oh boy...my justifications. Can you see how I'm kind of an all or nothing girl? How cute are these though? Seriously...

 My darlingest best friend and roommate, Benita decided this week that she no longer wants to eat out for every meal at work. She enlisted me for some help, which I am super excited about. I'm stepping in and preparing her lunch foods and snacks for her to take to work. I feel like this is good practice for being a mom some day, right? 

- I learned that an AWESOME way to prep veggies is to buy a veggie tray from Costco. (Cheap and ready to eat.) I portioned them out into six separate bags for her to take with her, and bought some fat free ranch for her to dip them in. Easy peasy. Each bag has about 150 calories worth of fresh, delish veggies. I actually got this idea from an awesome client of mine, Amy, who was trying to incorporate more veggies into her diet. Thanks Amy dear!

- I learned that cleaning IS indeed a workout. Maybe I was ok with out my 2nd round of cardio today after all. Cleaning out the fridge and scrubbing kitchen floors is definitely a calorie burner! 

I had to make another trek to the store a little later in the day. When I was actually ready for the day...don't worry that I made it until about 5 PM without showering. I wasn't feeling super awesome, so I took it kinda easy all day. Also, for whatever reason I feel like the fact that it is Saturday makes it OK for me to wear no makeup and traipse around in my non-matching gym clothes. Don't judge. Anyways...store trek #2 was when I was ready for the day and I thought it would be a good idea to go shopping in 4 inch heels.

- I learned that pushing a shopping cart around in heels is a definite core workout. Some extreme balance is needed especially when you are trying to walk fast and get in and out. 

The evening ended with a big ole dinner party for one of my darling besties, Roxanne. We went to one of our local favorites, The Pizza Factory. I am obsessed with their salad bar. OBSESSED. 

- I learned that I am a master craftsman when it comes to the salad bar. Oh wait, I already knew that. Tell me that doesn't look mouth watering delicious? I would be willing to prove this skill to anyone who wants to come join me for a lunch/dinner date to The Pizza Factory. I think I could eat there every day.

 

So tell me, Did you learn anything this weekend? I was reminded that workouts don't just have to be scheduled at the gym. Every day tasks can be calorie burners too! What is your favorite Holiday Candy? I think the M&M company loves suckers like me who get re-excited every month over a holiday color change in the thin candy coated shell that melts in your mouth, not in your hand. I am fully confident that Peanut M&M's contain some form of cocaine, or other addictive substance. Do you like salad bars? I love them. Well, I love good ones that is. My favorites are the salad bars at The Pizza Factory and Jason's Deli. Yum, yum, yum.

Hikes, Babes, and Polka Dots.

1) Hikes. 
I worked out with one of my AWESOME clients yesterday morning, and we did a high intensity circuit workout that made my legs burn real good...yet, for some reason on my drive home from work I was REALLY itching to hike the Y. It is a great little hike if you are looking for something to completely burn your legs and your lungs all at once. It is one mile to the top, and the incline is insane.

 I decided to go for it. The view from the top is SO pretty! My legs were already tired from my workout with Tycee, and the hike was like the basketball sized cherry on top. A little part of me wanted to try and run it, but I decided against it with my foot still not being %100. I made it up in 20:35 and back down in 13:12. A solid half hour of cardio for the day!

2) Babes: 

For lunch I met up with two of my favorite friends, Janae and Ashley. I think we laughed for like two hours straight. We talked about just about everything under the sun, and we could have kept going. Isn't Janae just the darlingest little preggers you've ever seen? She still runs like 8-10 daily and she is due in a few weeks...NBD. Here BABE is going to come out wearing mini Nike Free's I can see it now.

 These are some of the only girls I know that can hold their own against me in salad bar construction. These are also some of the only girls that don't judge me when I take 15 minutes at the salad bar to construct my masterpiece. YUM. I could eat that every day...and sometimes I do.

 3) Polka dots. 
So for a few months now I have been OBSESSED with these jeans from Anthropologie.

Tell me those aren't to die for? I just couldn't seem to bring myself to spend a couple hundred dollars on a pair of pants that could possibly make me look like myself circa 1994 (May ALL of my stretch pants of old rest in peace). Well, yesterday I decided to take matters into my own hands. My mom and sister and I Anthropologized our own polka dot pants...and voila.

I feel good about it. I love a good DIY.

I am off to AZ for a couple days tomorrow! Wahoo!!

Dancing Blondies

Oh Mondays. They come, and sometimes I am just not ready for them. I hope you all had an awesome weekend! I for sure did. All of your comments on your favorite salad bar made me want to drive an hour to the closest Whole Foods in this area...jealousy. Their salad bar really is thebomb.com.

Tonight was action packed...literally. We played Dance Central on the XBOX Kennect for hours. It is SO. MUCH. FUN. I am not a gamer at all, and I could play this all day long.

 Great music. Great moves. Great times.

 An issue that I seem to be dealing with a lot at work right now is overweight kids. It makes me so incredibly sad. The sedentary lifestyles that these kids are led into is the norm. Kids don't seem to play outside and move around like they used to. I remember playing outside in the cold with frozen hands and faces until my mom made us come inside. It is just so different these days, and it scares me. Childhood obesity is becoming an epidemic that is more widespread than anyone would like to admit. I have a dream of one day being able to write some literature that would be aimed at kids who struggle with these issues...one day...somewhere along the road it will happen.

In the meantime, it's games like Dance Central, that make me VERY happy. It's awesome to see technology, and something that kids love so much morphed with activity. Kids need to more more. Bottom line. Some ways to help your kids to do so...
- Set technology time limits (only allow a certain amount of time watching TV, playing video games, on the internet, or with their cell phones.)
- Get your kids involved. Find local community programs that will keep them moving such as basketball, dance, tennis, soccer, karate...etc. etc. Whatever you can find that helps your kids to move!
- Encourage your kids to play outside.
- Be an example. It is so important that your kids see you being active. They will mimic what they see.
- Teach them. Talk to your kids about good health and exercise. Explain why it's important.
- Get involved with them. Go for a family hike, walk, or bike ride. Engage in a family game of basketball or football. Have a kitchen dance party...these are my favorite.
There is so much you can do if you will just make a conscious effort! 

My friend SB made these Weight Watchers Blondies tonight and I thought they looked delightful, so I had to share it!

Ingredients:

2 sprays cooking spray

½ cup all purpose flour

10 Tbsp whole wheat flour (1/2 cup plus 2 Tbsp)

1 1/2 cup old fashioned oats (not instant)

1 ½ tsp baking soda

¼ tsp table salt

½ cup packed brown sugar

¼ cup sugar

4 Tbsp butter, softened

1 large egg

1 tsp vanilla

1 cup apple juice/apple cider (I think I might try and use unsweetened applesauce here)

2/3 cup white chocolate or butterscotch chips

Instructions

Preheat oven to 375ºF. Coat a 15- x 10 1/2-inch glass baking dish with cooking spray.

In a large bowl, combine both flours, oats, baking soda and salt; stir to blend and set aside.

In another large bowl, using an electric mixer, cream both sugars and butter until light and fluffy. Add egg and vanilla; mix well. Alternating in batches, add a little flour-oat mixture and then apple juice to bowl; beat after each addition. When all the dry and wet ingredients are well-blended, fold in chips.

Turn batter into prepared baking dish; smooth top in an even layer. Bake until top is lightly golden, about 18 to 22 minutes. Remove from oven and let cool in pan for about 10 to 15 minutes. Cut into 24 pieces and remove to wire rack to cool completely. Yields 1 piece per serving. 3ww points per serving.

Have you played Dance Central, or Just dance? So much fun...I could dance anytime anywhere. And I usually do. And More importantly...Do you have any thoughts on childhood obesity? I know so many of you have really active families, and I'd love to hear your input on such an important subject!

yet another reason to love Jason's Deli

If you've spent enough time with me to claim that you "know me." One thing is VERY clear. I LOVE Jason's Deli, and for so many reasons. My top 10...
1. The Salad Bar is completely Organic. Full of fresh delicious fruits, vegetables, nuts, and whole grains.
2. In 2005 they joined the movement against Trans-Fats. Their food is now completely Trans-Fat free.
3.There is something for everyone. I have never been to a restaurant with so many great options. ( I tend to get stuck on my favorites and alternate between a combo of the turkey wrap, veggie soup, and salad bar. BUT knowing I have endless options always makes for a better experience).
4.They just added the nutrition facts to their website. YEAH!! I love when restaurants do that!
5. Almost all the meals come with the choice of fresh fruit or veggies. (They also offer chips but I'm hoping you won't realize that and will opt for the F&V's!)
6. There is rarely a line. The food is fast, but there are SO many nutritious options.
7. It's kid friendly. I frequent Jason's with my sister Lindsey and her kids and I think they love it as much as we do. (Might I add, I've stolen a few tastes of their food and its every bit as good!)
8. They have just removed all MSG from their foods and are currently working on eliminating high-fructose corn syrup. amazing....
9. The Turkey Wrap. Enough said. It is divine.
10. Last but NOT least...the amazing low fat ice cream to top of your delicious meal. Such a great way to end a healthy meal!

You Asked: An Example of My Paleo Meal Plan

I had a lot of questions and comments about what a typical meal plan is like for the Paleo way that I am currently eating. I am of course, more than happy to share with the class. I want to start by saying that I am surprised at just how possible it is to eat this way. I think that it sounds harder at face value than it really is, more so because it means having to give up foods that are a big part of your normal routine. It is more a matter of changing up your routine to new foods than anything. You will find that you become a lot more comfortable with this way of eating as you develop new, different patterns.

Breakfast: 
I aim to get 25-30 grams of protein in for breakfast, along with some good fat because it keeps me full.
2 eggs and 2 oz of turkey jerky (I have loved the natural turkey jerky you can get at Costco)
or
1 oz of almonds and 3 oz of turkey jerky
or
3 eggs
Honestly I haven't strayed far from this in the creative realm because I don't have much time in the morning. I will occasionally thrown in a handful of blackberries because I love em'.

Lunch: 
1 cup of spinach
3 oz of shredded grilled chicken
1/4 cup of salsa
+
a heaping pile of roasted veggies recipe HERE.

I absolutely LOVE these. I make a ginormous batch and eat them with my lunches and dinner.
or
Avocado Chicken Salad 

+
a heaping pile of roasted veggies
or
a Paleo-fied salad bar to go, from one of my fave restaurants. Complete with:
Spinach, cucumbers, beets, carrots, eggs, broccoli, cauliflower, sprouts, sunflower seeds, fresh pineapple,  and occasionally some cottage cheese on top. (There are different avenues of paleo eating, some allow full fat dairy, some don't) I refrained from eating dairy for the first 30 days, but I added the cottage cheese back in because I need the protein and the calcium.

Dinner:
The interesting thing about the way I've been eating is that a lot of the time dinner will come around and I am not all that hungry. My dinners look like my lunches a lot of the time. Other dinner items?
Grilled Chicken/shredded chicken/baked chicken...(you can eat whatever kind of meat you want, but I am not a big meat eater, so...chicken it is) 
Crock Pot Coconut Chicken Curry recipe found HERE
Salads with all sorts of veggies and chicken
Eggs
My Paleo Cereal...aka a chopped up apple, 1 tsp cinnamon, 2 TBS slivered almonds and some almond milk. 

Snacks:
Baby carrots
Fruit mostly berries, but some apples, oranges, and kiwis thrown in there too.
One of my favorite treats has been slicing up bananas and freezing them.
Lots of Almonds (my favorite are the ones dusted/roasted with cocoa powder)
Turkey Jerky

I am a total creature of habit, so this really is the majority of what I have been eating. I'm going to post a list tomorrow of foods that are considered "paleo approved" to help further answer your questions. Just because I am not eating it doesn't mean it isn't something that you can eat!

Other questions...
- How do you pronounce "Paleo?"...it's not Puh-lay-o...it's Pay-lee-oh. As in...Paleolithic. 

- Courtney asked about the picture of my salad in THIS post...about my one month paleo report. She wondered why I was eating chickpeas because garbanzo beans are a legume..legumes are not paleo approved. There are actually no chickpeas in that salad. It is a salad from Chipotle, and I think what you are thinking might be chickpeas are actually chunks of tomato. Or it could be the chicken? The only items on that salad are lettuce, chicken, LOTS of fresh chunky salsa, and guacamole. Yep..it was delicious.

- What are Cherry Pickers? Cassie asked this a few weeks ago. Cherry pickers are an ab exercise that is GREAT for the whole core because it works the back, the abdominal wall, and the obliques. THIS youtube video is a perfect demo!

Any other questions for me about Paleo eating, or anything else? I'd love to hear them! I am also really excited about some companies that are sending me some paleo approved snacks. I'll keep you updated on them as they come!

Eat With Me.

Seriously though, wouldn't it be fun if we could all just eat super healthy meals together all the time? I'd be down. I have had some questions regarding what I eat on a regular basis and why I eat it, so I thought I'd do a few posts of my meals every now and again and give you some explanation. Hopefully it will give you some new ideas!

Today's Breakfast: Chocolate PB Oatmeal

I like to eat oatmeal for breakfast because it fills me up and keeps me full through out the morning. I especially love it in the winter because it makes me warm. In my post on oatmeal a few days ago many of you mentioned that you like oatmeal but the oatmeal packets don't keep you full. I would recommend to you to try using the old fashioned oats that you buy in the big canisters instead. The quick oats (you can find them in the canisters as well and they are the type that come in the packages) are still good for you. However, the slow cook/old fashioned oats are lower on the glycemic index, meaning they won't spike your blood sugar, and they contain more fiber. Instant oats have been processed more than the old fashioned oats have and may have lost some of the nutrients in the process. I use the old fashioned rolled oats for everything. 

My oatmeal procedure: 

Mix 1/2 cup old fashioned oats & 1 cup water in bowl

microwave for 3 minutes, stir, microwave 1 more minute

Add 2-3 TBS ff/sf chocolate pudding mix, 2 tsp of cinnamon (or just a lot), and stir it together

add a few dollops of PB to the top of that

For this combo: 275 calories, 11 grams of protein, 11 grams of fat, 2 grams of sugar, and 8 grams of fiber. 

Sometimes I will add a drizzle of honey or some chopped up banana. 

Today's Lunch: Tuna Wrap & Salad

  

For the wrap I use a La Tortilla Factory Low Carb Tortilla, a big handful of spinach and an individual packet of tuna packed in water mixed with some fat free miracle whip. I try to get as much protein in at lunch as possible. 

This whole wrap is about 200 calories and 26 grams of protein.

To this combo I add my favorite little side salad.

 I use THIS quick steam method to steam about 10 baby carrots and a cup of broccoli. I put those over a big bed of spinach and then i cover them in mango salsa. You may think it's gross. I think it's DIVINE. salsa is an awesome way to add flavor to your salads without adding calories. I use a little bit of fat free ranch on the side, because I love ranch.

 For this entire lunch, both the wrap and the salad, it is 338 calories, 30 grams of protein and 20 grams of fiber. Yep almost all my necessary fiber for the day in one meal. AWESOME. I like to eat this lunch for a few reasons. 1) I try to get a lot of protein. 2) Between the veggies and the protein it's VERY filling, for a very low amount of calories. Vegetables are awesome like that. 3) It's really tasty. It is still weird to me that I can stomach tuna after hating it my whole life. I like to eat foods that are voluminous. A lot of food for a low amount of calories.

Snack: 1 egg plus one egg white

 I knew that I wasn't going to be getting in a ton of protein for dinner, so I wanted my snack to be straight protein. It's quick, easy, and tasty. I fry up one egg and one egg white in a non-stick pan with some Pam. I sprinkle it with a little fajita seasoning, and that is it. 

This comes to 87 calories and 9 grams of protein. If I have more calories to spare I'll add in two more egg whites.

 Today's Dinner: Salad at Pizza Factory

 This pic is kind of a struggle, but you get it. My salad consisted of: spinach, romaine lettuce, chopped tomatoes, broccoli, cauliflower, LOTS of beets, a few spiral noodles, edama me, mandarin oranges, pineapple, cottage cheese, sunflower seeds, and some pretzels and goldfish for garnish. I get 1/2 fat free ranch mixed with 1/2 regular ranch on the side and just dip a lil' bit on my fork. The cottage cheese does most the work for the dressing. 

I also split 1/2 a dry breadtwist with Benita. 

Man I could eat this salad. EVERY. SINGLE. DAY. I LOVE it! It always tastes so fresh and good to me. I try and amp up the veggies and the lean protein here.

I estimate this meal with the bread stick included to be about 450 calories, 20 grams of protein, and 9 grams of fiber.

We also stopped at Maverick tonight for some fat free frozen yogurt. My cone was about 165 calories, bringing my day to just over 1,300 calories. Because of my goals right now I am aiming to eat 1,300 to 1,400 calories per day. When I am eating intuitively I tend to eat about 1,500 calories.

What I would consider pro's about my day:

TONS of fresh veggies.

No "in between" random snacking (handfuls here and there) I am a snacker, so this is big for me.

I made good choices when eating out. 

5 small meals throughout the day.

What I feel like I could improve on:

A little more protein. I ended up with 77 grams and I like to hit 90-100. My dinner was where I was lacking.

I really try to avoid processed white flour at all costs. Pizza Factory bread sticks are my vice, which is why Benita and I always just split one. That way I feel like I get a little indulgence without going over board. 

While frozen yogurt isn't a horrible choice, my last snack could have had some more nutrition to it. 

All in all I'm happy with the day's eating. 

Do you eat small meals throughout the day or are you a 3 square meals type of person? I like to eat several small meals. Probably because I love to eat! What are your favorite salad bar toppings/components? Mine are edama me and beets! I LOVE beets...I love everything on my salad pictured above. it's SO good.

It's 5:00 in the Morning...

Last night having this as the last thing I saw before I went to bed wasn't exactly my favorite.

It happened today. Real life. I knew it was coming, but i secretly hoped it wouldn't. My alarm is the Wiz Khalifa/Lily Allen song that starts out..."It's 5:00 in the morning..." I think I'm funny sometimes.

In all honesty today was a GREAT first day back into my routine. There is just something great about having control over my workout time and my eating and all of that jazz that makes me feel reaaal good.

My workout today was a killer. I was sick for the majority of the break, and my energy levels were super low. That always makes getting back in to the swing of things a little harder.

Cardio: 5.6 mile run

Weights:
Set: #1 (alt between the two exercises three times)
15 assisted pull ups
12 squat presses with a 35 lb plate

Set: #2 (alt between the two exercises three times)
12 Squat curls with a 40 lb bar
1 minute plank with a 25 lb plate on my back

Set: #3 (alt between the two exercises three times)
15 push ups with the TRX
15 triceps presses with the TRX

It was a pretty simple workout, and I swear on a normal day it wouldn't have been so bad, but MAN I was TIRED after I was done.

My food was on track today as well, and it felt great.

5:30 AM Breakfast: 1/2 cup of slow cook oats with 1TBS of natural peanut butter.
11:30 AM Lunch: Salad from Brick Oven. At this point in my day I had two ingredients in my cupboard, both of which were eaten for breakfast. I was done with work and my work out for the day and I was STARVING. I hadn't had time to go to the store yet, and so it was a to-go salad bar kind of lunch day.
My salad consisted of...spinach and romaine lettuce, cucumbers, beets, kidney beans, sprouts, peas, diced egg whites, pineapple, mandarin oranges, cottage cheese, and a sprinkle of sunflower seeds and peanuts. With a side of ranch for some fork dipping. It was delicious.
4:00 PM Snack: a handful of raw almonds, a clemantine, and some sugar free hot chocolate
7:45 PM Dinner: A bagel thin with shaved cracked pepper turkey and honey dijon mustard. A handful of baby carrots and a cup of Amy's organic chunky tomato bisque soup.

It was great to be back with my clients today and to hear them talk about goals and momentum going into the New Year. It seems like everyone is glad to have all of the Christmas junk out of the house, and to have a good start going forward. I hope you feel the same way.

Are you feeling positive momentum going into the new year as well? Have you gotten rid of your holiday junk yet, or is it still looming around your house? I vote you throw it out! Fill your pantry and fridge with good, healthy foods. Make some goals to eat better and you will fell better in return!

OLE!

I can't believe Wednesday is here and basically gone. Some of you have asked what my regimen is for my eating/working out schedule for my competition for work, so I thought I'd let you in on what the past two and a half weeks have looked like for me.

Diet:
I have been VERY strict with my eating. I've been following these basic guidelines.
- Recording all of my food. Yes...Every. Single. Bite. 
- Macro-nutrient percentages: protein 30-35%, carbs 50-55%, and fat 20-25% (trying to stick as close to 35% protein and 50% carbs as possible.) I have been aiming for about 90 grams of protein per day.
- LOTS of vegetables and lean protein.
- Lower intake of fruit (1-2 servings) I'm trying to keep my overall sugar intake down, but I HAVE to put 1/2 a banana in my protein shake, or else I won't eat it.
- Total caloric intake 1,200-1,300 calories per day.
- No sugar or treats. (Exception of fat free frozen yogurt 1-2 times a week if I have the calories for it.)
- 4-5 small meals throughout the day, no mindless snacking. Every calorie is accounted for.

My typical day looks something like this:

Breakfast:
Oatmeal (Variety of toppings...peanut butter, almond butter, cinnamon, ff/sf chocolate pudding powder, banana, etc.)

Snack: (unless I work through until lunch time and then I skip this snack)
1 egg + 1 egg white
(or)
1 part skim mozzarella string cheese  

Lunch:
Chicken w/spinach and lots of veggies
(or)
Tuna wrap w/spinach and lots of veggies (La Tortilla Factory Wrap, of course)
(or)
Some other form of lean protein and lots of veggies
(or)
Strawberry Banana Protein Shake
(or)
Breakfast Burrito

Snack:
1 egg + 1 egg white (If i didn't already eat this earlier)
(or)
Apple and 1 Tbsp PB
(or)
Protein Bar (Zone perfect bar, Balance Gold Bar, Pure Protein bar...I try to NOT eat these because they do have a lot of sugar in them)
(or)
Yoplait Light Yogurt with 1/2 cup Special K Protein Plus Cereal

Dinner:
Same options as Lunch...yep I'm THAT exciting.

Snack: (If I am needing it and have the calories.)
- 25 calorie diet hot chocolate
- 3 cups air popped popcorn

My favorite salad of the week has been what I call a Fiesta Chicken Salad...OLE!

It is SO tasty! I grill a 3 oz chicken breast on the george foreman grill with some mexi-seasoning. I put it on top of 2 cups of spinach, 1 cup of steamed broccoli and carrots, and 1/4 cup diced green pepper. I top that with mango salsa, and if I'm feeling the need I'll dip my fork in a little bit of fat free ranch on the side. Stats: 250 calories, 25 grams of protein, and 6 grams of fiber.
P.s. You should really try this...it's gooooooood.

Exercise:
My workouts have been pretty intense these past couple weeks, but I've been feeling good, so I've been loving it. Because of my schedule It was pretty similar for both weeks.

Monday:
Morning - 60 mins elliptical intervals 
Evening - 4 miles running

Tuesday:
Morning - 60 mins stairs intervals
Evening - Boot Camp (resistance training here)

Wednesday:
Evening - 45 mins stairs & 45 mins of spin

Thursday:
Morning - 60 mins elliptical intervals
Evening - Boot Camp (resistance training here)

Friday:
Morning - 60 mins stairs/30 mins elliptical

Saturday:
Morning - 60 mins running/elliptical
Boot Camp (resistance training here)

*I also went to yoga a few times and walked on the treadmill while waiting for clients :)

Sunday REST!!! MUCH appreciated.

Since I started I am down 5.5 lbs on our work scale and 6 lbs on my home scale. I weighed myself the day before we started, so that is where the discrepancy is. I know some of that is getting rid of Christmas snacking, so I'll be interested to see how my body reacts from here on out!

Feel free to help me out with some new awesome lean protein high veggie meals!! What is your favorite low calorie snack/treat? I am loving air popped popcorn, diet hot chocolate, deli turkey, and fat free frozen yogurt. Do you eat several small meals throughout the day or fewer bigger meals? I am always hungry, which is why the small meals throughout the day works well for me.

P.s. For my adoring fans...we just watched the MTV show. Provo was CUT! They showed her working out at Elevate at the end, but that was it...I guess I'll just have to send in my application to The Real World, or apply to be on Jersey Shore or something now. Thanks for all of your darling comments, and for those of you who actually watched it. Man, you guys are the best! :)

Oh Brad...

My sis and her fam came into town yesterday. I love when that happens. This always means a few things go down.
Laughing.
Eating.
Playing.
Partying.
Frozen Yogurting.
We met up tonight for dinner at a restaurant that is a legendary Provo hot spot, Brick Oven. They are famous for their pizza, but I'm not a huge pizza girl. I go crazy for the salad bar though...

 

I don't know if this photo even does justice of the magnitude that was this salad. I ate every. single. bite. 

The problem with Brick Oven is they only offer one size of salad plate. It's only like a 5 inch plate. So, naturally...I stack it as high as I possibly can. We're talking like a solid five pounds of vegetables. My family was impressed with my construction. It was delicious.

I would love to post more...but I need to go watch the bachelor now. I know some of you are watching...what did you think???
I think it's Emily...just guessing.

Did you watch the bachelor? How did you feel about it? Do you want to come eat ginormous salads with me?