Clean Eating Who?

Sh!t is getting so real tomorrow.  I haven’t been eating clean AT ALL.  It’s so weird to go from 100% clean eating to about 5%.  My life feels so out of order, and so does my body.  I feel gross all the time because it’s just not normal for me.  Now I’m finally all unpacked in SF, and will be going grocery shopping tomorrow.  A lot of people ask me what they should buy to begin eating clean, and I thought that since I’m starting from scratch, I’d share my grocery list!

  • 99% lean chicken breast (probably at least 2lbs, I’m a poultry freak)
  • egg whites
  • eggs
  • greek yogurt
  • cottage cheese
  • natural peanut butter
  • old fashioned oats
  • brown rice
  • whole wheat tortillas
  • brown rice cakes
  • spinach
  • bell peppers
  • cucumber
  • broccoli
  • carrots
  • celery
  • bananas

That should last me about a week!  I better go clip some coupons…

 

🙂

 

 

 

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My Secret Weapon

BIC BANDS!

I know, I know, they are just headbands right? SO WRONG!

I heard about these amazing headbands when I took an Xtend Barre workout with my stepmom a few weeks ago.  The magic of them is that they never slip!  Seriously, EVER. They have a velvet lining that keeps them on!  Not only are these headbands just so handy for workouts, but they are sold by a pretty inspiring company.

BIC stands for “Because I Can” and they were created for a run with Team in Training.  Each month they choose a new charity to donate some of their proceeds to.  This month, $1 from each sale will be donated to the victims of Hurricane Sandy.  So go buy some  😉

My stepmom sent me a few, and they have a ton of designs to choose from!  I’m coming up with a challenge for the new year, and am hoping to include some BIC Bands in the prize because I just love their message!

I also have been going a little pancake crazy lately.  I always forget how they can fit perfectly with my macros and still taste delicious!  Here’s a carb-free recipe that I’ve been loving.

Almond Pancakes

1/4 cup almond flour (make your own! Just grind almonds in a food processor)

1 tsp baking powder

4 egg whites

1/2 tsp vanilla extract

1/4 tsp almond extract (optional)

  1. Heat a small pan on medium heat.
  2. Combine the almond flour and baking powder together.
  3. Whisk the egg whites and extracts.
  4. Slowly add the dry mixture to the wet mixture.
  5. Cook like regular pancakes! Flipping when the top is fully covered with little bubbles.
  6. Top with protein powder frosting (pp powder and water) or a little greek yogurt!

Triumph!

I DID IT!

Not only did I actually complete the Nike Women’s Half Marathon, but I surpassed my goals for myself in doing so!  Like I said in my last post, I was afraid for that run.  Terrified doesn’t even begin to describe how scared I was to overcome those 13.1 miles.  I knew that I could finish it, but I wasn’t sure how much running I’d be able to actually RUN, as opposed to walk:)

I’m proud to say that I did not walk one inch of that course! I told myself that I could make it to mile 4 (because I had done a 7k the week before), but when I got there I was feeling great to I told myself I’d take a walking break at mile 5.  Well when I got to mile 5, Call Me Maybe was playing; and for anyone that knows me, that is my song!  So I just kept going and realized how awesome it would feel if I ran the whole thing.  So I did!  I wish I would have trained because I’m sure that I would have gotten a better time, but for not training at all I’m pretty proud of 2:35:00!  Next year, I’m hitting the pavement hard:)

Heading in to my corral, ready to run!

With my swag at the end:) A Tiffany’s necklace given to me by a very lovely fireman from the SFPD, awesome free stuff, and flowers from my family:)

The necklace!!

What kept me going all day! It’s not about what you do or do not have, it’s about what you’re going to get!

Refueling with ginger quinoa waffles with vanilla agave nectar. I’ve never been so hungry in my life!

Even though my feet, calves, hips, and back hurt, I feel incredible!  Overcoming something that had been looming overhead for so long makes me feel as though I can do anything…like stay up way too late before an 8am class writing a post to inform you about nighttime eating:)

James Wilson’s Body Earned Program introduced me to the bedtime snack and I haven’t looked back!  Sleep is one of the most important aspects of a healthy lifestyle.  Not only to give you energy for the new day, but because it’s powertime for building muscles.  Studies have shown that protein synthesis (muscle building) slows during sleep, and this may be attributed to a decreased amount of amino acids.  I know that I want to utilize as much time as I can to rebuild my muscles so I eat lean protein with a healthy fat about an hour or so before bed.  No more starving yourself after 8pm!! The protein helps repair your muscles and the healthy fat is digested slowly, basically so the protein sticks around:)  My favorite lately has been a cinnamon omelette with natural peanut butter and a little bit of protein frosting.

If you are on Instagram you can follow me at BBBHealthy to see more of my meals!

Cinnamon Omelette

-4 egg whites

-tsp of vanilla extract

-a couple drops of stevia extract

-A LOT of cinnamon (I probably use 2 tbs, but I really love it!)

-1tbs almond milk

-1 tbs natural peanut butter

-Toppings: protein frosting, coconut, nuts, cocoa nibs, whatever you want!

  1. Spray a small pan with cooking spray and heat to medium heat
  2. In a small bowl, whisk all of the ingredients until combined. Be sure to whip plenty of air in there for fluffy eggs!
  3. Pour egg mixture in to the pan and cook, using a spatula to push the edges away from the pan every so often
  4. Flip when mostly cooked
  5. Place a tbs of natural peanut butter on one side and fold it over
  6. Let the peanut butter melt a litte and you’re done!
  7. Top with protein frosting (protein powder mixed with almond milk or water) and unsweetened coconut

Do you eat before bed? Share your thoughts!

Breakfast for dinner: PANCAKES!

My roommates have been wondering why it smells like breakfast at 11pm every night, it’s me:)  I am completely against the “no eating after 8pm” rule.  If I’m hungry, I WILL EAT.  Sleeping is recovery time right?  So why would you starve your body at such a critical time?  I already wake up ravenous after a good night’s sleep when I eat a bedtime meal, I can’t imagine how I’d feel if I skipped it!  Though carbs aren’t the best idea, it’s important to get protein and fat about 45 minutes to 1 hour before you sleep.  The protein is what will repair the muscles that you’ve been shredding, and the fat will slow absorption.

I’m not really down to eat a piece of turkey breast and some almonds right before bed (I’m more of a dessert girl anyways). So I’ve been trying out pancake recipes every night for the past couple of weeks (tough life right?).

I’ve finally found a winner!

and no they don’t even have protein powder in them:)  It’s real people food, just at the right time!

 

Clean Coconut Pancakes

Ingredients:

1/2 tbs ground flaxseed

1 tbs coconut flour

1/4 tsp baking powder

1/2 tbs unsweetened coconut

sprinkle of cinnamon

3 egg whites

1 egg

1/2-1 tbs almond milk

splash of vanilla

couple drops of stevia

 

  1. Heat a pan on medium
  2. Combine all of your wet ingredients, then slowly add the dry ingredients while stirring.
  3. Cook on one side until the side up is bubbly, then flip!
  4. Enjoy topped with some greek yogurt or natural peanut butter, or both like me:)

 

Try this recipe out and let me know what you think!:)

 

Do you avoid eating after 6 or 7 or 8pm?  Let us know in the comments!

 

Hello, Fall!

I hope everyone had a relaxing Labor Day Weekend:)  Mine was just about the epitome of relaxation!

Though it started out with a sleepless night shift (No sleep=bad for my metabolism!), it got pretty awesome after my 5 hour nap:)

I had to go up to Potrero Hill and got to enjoy this gorgeous view of San Francisco, it never gets old seeing this!

I stopped by Whole Foods on the way home and went a little crazy…

Went in to get coconut flour and came out with:

  1. Coconut flour (I did one thing right!)
  2. Synergy Raspberry Chia Kombucha-my new favorite drink, I love the chia in it.
  3. Vegan Carob Chips-perfect for when I just really really really really want a Hershey’s Kiss: my weakness
  4. Metromint Cherrymint and Chocomint- I brought the Cherrymint to the park with me on one of the only hot days in SF, so refreshing!
  5. Lydia’s Organics Sprouted Cinnamon Cereal-I’m obsessed, who knew sprouted nuts and seeds could make such great cereal?
  6. I also got a Nana’s NO gluten-free chocolate chip cookie, but I didn’t come out with it because I ate in while shopping:)

Sunday was spent at Dolores Park with friends, enjoying the rare sunshine:)

Followed by some sprints in not-so-sunny Golden Gate Park

That was my second workout of the day, and afterwards I was STARVING!!  I wanted some hearty comfort food after running in the cold, and came up with a clean cream sauce to smother some turkey in:)

Fauxfredo Pasta Sauce

1 tbsp. Extra Virgin Olive Oil

1/2 medium red onion, chopped

3 garlic cloves, minced/crushed

2 tbsp oat flour

1 cup vegetable broth

3/4 cup plain greek yogurt

pepper, to taste

  1. Heat the oil in a medium sauce pan.
  2. Add the onions and allow them to soften for about 5 minutes.
  3. Add the garlic and heat it for about one minute.
  4. Combine the oat flour and stir.
  5. Add the vegetable broth and stir until combined.
  6. Turn the heat on low and allow the sauce to thicken.
  7. After about 4 minutes, add the greek yogurt and pepper.
  8. Continue to heat the sauce on low until it is at the desired consistency.

I drenched some turkey and spaghetti squash in this stuff!  Served with roasted brussels sprouts and fresh tomatoes, it’s just good, clean comfort food. A perfect way to officially say goodbye to summer, and hello to autumn veggies:)

What I Ate Wednesday

This week has been absolutely CRAZY at work.  So crazy, that I actually missed a meal yesterday!  It was just awful.  I went immediately in to b*tch mode, of course, and scrambled to find something to eat in the empty cafeteria.   In addition to running around at work, I’m on Week 5 of James Wilson’s Body Earned Program and it is killer!  My whole body feels tired all of the time.  The upside of this week is that I got to see Wilco last night. I hadn’t really listened to them before, but it was still a great show and I’m going to be downloading their stuff soon!

For breakfast I had the usual: Egg whites with genesis toast on the way to the bus stop in my red solo cup!  Today’s variation was summer squash and cherry tomatoes:)

Meal 2 was a little tweaked because I just got a new protein powder and needed to increase my carbs! My MRM Dutch Chocolate came yesterday so I had cottage cheese with the MRM, a quarter of an overripe banana (ew), and another piece of toast!

Meal 3 has been my favorite every day this week:)  The cafeteria has a little pre-made tray of a mixed green salad with no dressing (I squeeze a lemon on top), smoked salmon with capers, potato salad, and a brownie.  I toss the potato salad and brownie to add a hard boiled egg+one hardboiled egg white and brown rice sesame chips!  Smoked salmon is my new obsession so I’ve been pretty stoked!

Meal 4 is boring old grilled chicken with a little feta thrown on top, the rest of the gross banana, and a tbs. of pb2!

For Meal 5 I made Little B’s coconut chicken with a side of squash, bell pepper, and onion sauteed in a little olive oil 🙂  It was so great!  I’d definitely try the recipe if I were you, you can find it in her notes here.

Meal 6 is probably going to be a cottage cheese/protein powder shake because it is SO HOT:)

Let me know what you ate on this lovely Wednesday!

Six-Pack Sunday/Tuesday

(I realize that it’s Tuesday, but I had some problems with posting! Kept losing drafts 😦 )
 
Well it’s been an eye-opening week for me!  I had a minor (read: major) freak out because I haven’t really been seeing progress the way I’d expected.  I’ve been getting way stronger, but was worried that maybe my diet was off.  I found out that the progress that I’d seen from JE’s was because of the unmanageable carb-cycling and that I’m just gaining muscle right now, not losing fat.  It just goes to show that you can do everything you’re supposed to and be where you want to be, but you still have to work your a$$ off to maintain it!
 
Though to be honest, I haven’t been the best at limiting my off meals 😦
 Hey, I’m on vacation! Kinda….sorta…ish?
 
I also want to say good luck and keep on keeping on to those who have decided to start JE’s program or to just start living healthier!  If you have any questions, feel free to comment, email me at bbbfitandhealthy@gmail.com, or ask on facebook!
 
Now for Six-Pack Sunday:)
 
  1. A reason to be motivated
  2. A fitness myth
  3. A new recipe
  4. A fitness trend
  5. A website
  6. A product review

1. A reason to be motivated

STRENGTH

“Strong is the new sk*nny.”

Hell yeah! Lifting weights and eating right won’t make you shed fat immediately.  You’ll gain muscle so that when you do begin to lose fat, you’ll actually have some definition underneath!  You’ll come out of this with more muscle and a strength that is unbelievably empowering.  I’ve always been called fragile (not even delicate, just fragile ugh), and to me that always implied weakness.  Now, I can lift a case of sodas at work like it’s nothing and impress my coworkers with my man-like strength;)  Having the ability to carry something heavy or lift yourself out of the pool with grace and ease is an amazing feeling.  Mundane tasks become small little accomplishments because you couldn’t have done them before.  It makes you feel even more independent and able to do absolutely anything:)

2. A Fitness Myth

“If I lift heavier weights then I’ll bulk up, so I’ll just do more reps with lower weights.”

WRONG.  As usual, your body is largely reliant on your diet.  If you stay with lower weights and never increase the weights that you use, you will just stay stagnant (ladies that means no more 3lb. weights!) While doing more reps in a circuit can increase you heart rate and keep you in a fat burning zone during strength training, if you continue with lower reps and languidly move from exercises you won’t hit that mark.  Leaning out can occur from increasing cardio, decreasing your carb intake, and many other methods, but doing any or all of these in excess will only hurt you.  The way to a tight and toned body is through lifting weights and improving upon your performance every day.

A JOKE.

3.  Recipe

Tomatillo Steak and Eggs

2 oz. flank steak (I used leftovers so it’s already cooked)

2 egg whites

1 whole egg

1/4 cup homemade tomatillo salsa (grilled tomatillos, grilled poblano pepper, roasted garlic, chopped onion-blended)

1 tbs. flaxseed

1 cup of raw spinach

  1. Cut the steak in to small, bite-size pieces and toss in a pan just to heat up for a minute or so.
  2. Whisk the egg whites, whole egg, and tomatillo salsa together.
  3.  Add the salsa-egg mixture to the pan with the steak.
  4. Cook until done, about 4 minutes-ish.
  5. Serve on a bed of spinach with a piece of whole-grain or ezekial toast, and top with flaxseeds!

SO EASY.

Calories: 259

Protein: 32g

Carbs: 4g

4. A Fitness Trend

Crossfit

Crossfit is a strength program that has been around for awhile, but seems to be becoming more popular among housewives lately.  This means that it’s popping up on every stay-at-home mom fitness/cooking/craft blog usually in the form of boot camps.  That’s how it should be!  While some think that the Crossfit lifestyle may be a bit cultlike, it’s an awesome way to stay fit.  The workouts are similar to those of the military and police academies (think pushing heavy objects and running until you fall over), but are easily adaptable to anyone by adjusting the weight or intensity.  There are a lot of my favorite exercises involved like squats, clean and press, and of course a lot of RUNNING!  The difference is often the equipment.  Since you aren’t slowly moving from machine to machine, equipment such as sandbags, kettleballs, plyoboxes (for box jumps, so terrifying!), sandbags, tires, etc.

If you hate the gym, then a crossfit program might be the perfect thing for you!

The Crossfit Games just ended, check out this video to see how freaking cool you can look doing it.

5.  Bodybuilding.com

I’ve spent hours on this website! When I was first looking in to weightlifting, I was pretty much going off of nothing.  I think I actually googled “women’s bodybuilding” 🙂  I found this incredible resource and used the Find A Plan app, which lead me to JE’s LiveFit Program.  Since then I’ve used it not only for the program, but for recipes, support, supplement reviews and purchases, exercise references, and so many things! It has about a million different resources from articles and interviews to online community called Bodyspace to connect with others who have similar goals.  I highly recommend you utilize this website and all of the free tools that they have to offer!

6. A Product Review

Nature’s Best Isopure Zero Carb Protein: Cookies & Cream

It is with great regret that I write this as I am no longer a user of this product.  The regret comes from the fact that I absolutely LOVED it!  It has zero carbs and high protein, which is great for leaning out, but i’ve realized I’m not quite ready to stop building muscle yet so I need those carbs:)  I also am trying something a little more clean (yes protein powder can be clean!), MRM.  I’d give the taste of Isopure a 9, it mixes really well with anything and is more cream than cookie which is perfect to me.  There were no side effects and the only problem was that I ran through it wayyy too quickly. 

I hope you enjoy the rest of your week!  The highlight of mine so far as been the smoked salmon in the cafeteria, whoop dee doo!

Hi, my name is BBB and I’m addicted to oats…

Stove-top oats, microwave oats, overnight oats, oat flour, rolled oats, steel-cut oats, oat bran, oatmeal, oat bars, oatcakes, oat granola, oat groats, “pro”ats, oat cookies, fried oats, shrimp’n’oats, oat crisp….okay some of those are not the best choice,s but the point is that oats are delicious, nutritious, and extremely versatile.  To be honest, I would not be opposed to eating oats at every meal.  I could eat them every day for the rest of my life and not get tired of them, which I will probably do:)

Oats are a complex carb packed with fiber and heart healthy nutrients.  When you eat carbs, your body immediately takes those carbohydrates and uses them as energy.  Unlike fats and proteins, which must first be converted in to carbohydrates before being used.  If you eat a balanced diet (that includes carbs, Atkins my a$$) and regularly exercise, your muscles will have a larger store of glycogen to convert in to glucose.  Glycogen is this magic little guy that sits in your muscles and says “GO YOU!” at the beginning of your workout, and then furiously converts fats in to usable energy at the end of it.

Oats are great for a pre/post-workout carb to give you energy to get super jacked, because who doesn’t want to look like the Terminator?  I usually sneak them in to a shake using oat flour, it really thickens the shake without having to add yogurt or a pound of ice, but a big bowl of proats (protein-oats) is perfect for breakfast on the run.  I’ll give you the PWO shake recipe soon if anyone is interested!  It’s extremely important to eat before AND after you exercise, especially because I know you’ll be pushing yourself beyond the limit:)  Before a workout, you need to fuel your body so that you don’t become weak during it and after so that your muscle can repair itself.  Essentially, lifting weights causes your muscle fibers to tear and then rebuild themselves to grow afterward.   I’m sure this makes sense right?  THEN WHY DON’T YOU EAT??  Not eating during the time surrounding your workout will not, I repeat NOT, force your body to “eat” the fat around your hips that you’re dying to lose.  Your body is going to go straight to the good stuff, muscle.

food=fuel=energy=effort=results

I’ve never been too great at math, but an equation that involves only equal signs sounds like my kind of problem.  Before and after each time I kill myself during a workout (which is about 99% of the time), I eat a 250 calorie meal.  This is because I burn 500 calories during my workouts.  Everyone’s caloric burn is different, so your meal could involve a lot more calories or a lot less.  I do, however, always try to  include oats because they are such a great source of carbohydrates.  I know that some people might not be down with the whole “eat the same thing every day” stuff, so I’ve been trying to mix up my meals to provides new recipes for you!

Blueberries ‘N Cream Overnight Proats

Makes 1 serving:

Calories: 273

Carbs:36g

Protein: 31g

____________________________________________

1/2 cup steel-cut oats (never quick cook!)

1 cup water

1 scoop IsoPure Zero Carb Cookies and Cream Protein Powder (vanilla would work too)

1 tsp vanilla

2 packets stevia

1/4 cup frozen blueberries (if you aren’t doing this overnight, just use fresh)

1. Combine all of the ingredients and refrigerate overnight.

2. Eat cold or heat and enjoy!