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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I’m a Sweat Pink Ambassador!

Happy Holidays everyone:) I’m in full Christmas mode and have so many updates!

I can’t believe how long it’s been since I’ve posted!  It’s been a crazy few weeks with finals and wrapping up the semester.  Things are finally settling down and I’m ready to get back to blogging:)

I want to update you all on my progress so you can see that this ACTUALLY WORKS (not ready to post pictures yet though).  I told you a month ago that my goal was to lose 15% body fat.  Well, I’ve been training and following a pretty detailed nutrition plan for the past four weeks and have made some progress!  So far I have lost 5% body fat (lost six pounds of fat and gained six pounds of muscle).  I feel so much better than I did last month and am even more motivated to keep up with my plan through the holiday season.  I went all out for Thanksgiving dinner though:/ Luckily, I went out to dinner with my dad and stepmom, who were visiting from Socal, which meant no seconds!  I still ate SO MUCH though.  I literally ate myself sick, no fun:(  Kind of makes me not want to cheat again!  Kinda:)

However, I do have a little extra motivation to stay on track now that

I AM A SWEAT PINK AMBASSADOR!

I got the email yesterday and I am so excited to be a part of such an incredibly supportive community. So what does it mean to be a Sweat Pink Ambassador?  It means that I have even more people to share with and learn from within the fitness community.  I’ll have opportunities to get connected to incredible women who are passionate about fitness, and can then pass along what I learn to you!  I’m just a work in progress to become an even better resource for all of you:)

My first order of business as a Sweat Pink Ambassador was to sign up to receive a free Bulu Box!  It’s a monthly subscription that sends you a box vitamins and supplements to try:

“A way to discover vitamin, supplement and health products. Each box is filled with 4 to 5 premium products selected to help you feel your best. Look forward to a new mix monthly for both women and men that include: vitamins, weight loss, energy, protein, digestion, sleep support and more.”

These monthly deals are a great way to try new products and learn what works for your body without breaking the bank.

AND you can get your first box free if you enter this Sweat Pink coupon code! Fit411

See, the perks are already coming in:)  Once I receive my box, I  will be reviewing all of the products that I’m sent so look forward to that!  I’m also working on some healthy Christmas recipes for you all:)

Have a good week!

Don’t forget to follow me on Instagram @BBBhealthy.

Helpful tools…and a milkshake!

A few months ago, I received an email from SlimKicker.com about trying out a new product.  The website is an interactive way to track EVERYTHING in your life that is related to fitness.  It makes it easy to stick with your personal fitness plan by having a food, exercise, AND challenge log!  I’ve used a few tracking websites, mostly myfitnesspal.com, but I’ve never had such a simple way to manage all aspects of my fitness.  The layout of everything is pretty easy:

At the top there are links for Nutrition, Body, Challenges, Groups, Friends, and Blog.  So you can also use the site for social media and blogging! I wish I would have known about this earlier because it’s a great way to build a network for your blog.  I don’t usually enter what I eat everyday because I don’t really change my macros.  I just enter everything that I plan to eat for an entire week and use it as a reference.  So once a week, it’s very helpful!  The challenge section is my favorite because you can choose goals that others have submitted or ones that you create yourself.  Right now, my goal is to do a bodyweight exercise a day.  I just started using it, and already I can see that 14% closer to completing my goals! I’ve been doing push-ups like crazy. I even have a little motivational picture to keep me going!  I’m staying strictly clean for the next few months except for 3 or so planned indulgences on holidays.

SlimKicker is planning on launching a physical tracker early next year.  It will be similar to a FitBit and will track activity along with a mobile app to track nutrition.  I’m really excited to receive the tracker, but for now I’ll just utilize the website for all of my fitness needs!  I suggest that you try it out, and add me as a friend, BBBHealthy of course:)

If you follow me on Instagram, @BBBHealthy, then you would have seen my #plantPOWER Chocolate Power Shake!  I love that it’s protein powder free.  It’s perfect for an easy, nutrient-packed snack.

Chocolate Power Shake

-1/2 cup greek yogurt

-1 cup chopped, frozen spinach

-1 tbs. cocoa powder

-1tbs. natural peanut butter

-a couple drops of stevia

-ice

  1. Blend everything together and add ice until it’s the desired consistency!
  2. Top with a sprinkle of cinnamon or unsweetened coconut

I’ll be posting a dinner recipe tomorrow!

August Foodie Pen Pal

If you haven’t signed up for Foodie Pen Pals with The Lean Green Bean then you are CRAZY.  With over 1,000 participants, I have no doubt that you’re going to get some awesome food while being introduced to some awesome people.  This month I sent a package to Amanda at http://www.semihealthyblog.com/ and received THE BEST PACKAGE EVER from Valerie at http://www.thatswhatwedid.com/.  I think they just get better and better every month though:)  Check out one of her many blogs!  She’s into some bada$$ workouts right now that are pretty interesting:)

Valerie was nice enough to accommodate my super clean eating habits, and also sent along a couple of treats for which I am VERY thankful for:)

1. Roasted Plantain Chips and Local Hot & Spicy Peanut Butter

It took all of my willpower to not rip open that bag of chips and dip them in the peanut butter!  I’ve mentioned quite a bit on here that I’m sort of obsessed with peanut butter, but this stuff is like Pad Thai (another one of my food love affairs) in a jar.  It’s PURE GENIUS.  By the way, plantain chips are even better than potato chips:)  I don’t remember the last time I ate a chip, but I know the next time will be one of those babies!

2. Trader Joe’s 21 Seasoning Salute

This little jar packs a ton of citrus-y punch, with no salt!  I seasoned some salmon with and it was the perfect complement to lemon-steamed veggies:)  I’m always looking for new, clean spices and this one is a hit!

3. Trader Joe’s Lemon Pepper

I made some classic lemon chicken with this the other day.  My dad used to make it all the time when I was a kid, and this sparked the memory!  Valerie is really helping me build up my spice cabinet:)

4. Zico Coconut Water

So I have to say that I’ve never really been a fan of coconut water, but I realized that I’ve only tried the flavored kinds.  Natural is so refreshing!!  It’s perfect for rehydrating after an intense workout.

5. Pomegranate Balsamic Vinegar

This stuff is so good!  I’ve been making a dressing using it, just mix:

1 tsp pomegranate balsamic vinegar

1/3 cup greek yogurt

3 drops liquid stevia

juice of one lime

It’s perfect on spinach salad loaded with fresh veggies:)

6. Freeze Dried Blueberries

Trader Joe’s really is a miracle.  Freeze dried fruit doesn’t taste as sickly sweet as dried fruit and is crunchy so I’ve been putting a palmful on my salad!  It gives that little extra texture and flavor so I don’t get boring eating the same thing every day for a week:)

And it was all wrapped up in a cute little summer towel and accompanied by a very nice card!  Don’t you want to get a box full of awesome next month?  Read the rules below and go check out Lindsey’s blog, maybe we’ll get paired up!!:)

-On the 5th of the month, you will receive your pen pal pairing via email. It will be your responsibility to contact your pen pal and get their mailing address and any other information you might need like allergies or dietary restrictions.
-You will have until the 15th of the month to put your box of goodies in the mail. On the last day of the month, you will post about the goodies you received from your pen pal!
-The boxes are to be filled with fun foodie things, local food items or even homemade treatsThe spending limit is $15The box must also include something written. This can be anything from a note explaining what’s in the box, to a fun recipe…use your imagination!
-You are responsible for figuring out the best way to ship your items depending on their size and how fragile they are. (Don’t forget about flat rate boxes!)
-Foodie Penpals is open to blog readers as well as bloggers. If you’re a reader and you get paired with a blogger, you can choose to write a short guest post for your penpal to post on their blog about what you received. If two readers are paired together, neither needs to worry about writing a post for that month.

I’m BACK!

Hello Everyone!

I’m finally back to my blogging ways:)  It’s been a real rough August. I tried to make her my b*tch, but she just wasn’t having it!  Unfortunately, a few major events got in the way of Operation Hot Body Challenge:( I didn’t cheat though! I just couldn’t follow my plan exactly.  It was New Student Orientation at my school (and that’s a BIG deal in my life) so I had to survive on a lot of granola bars to get through the 14 hour days.  It wasn’t an ideal situation and I knew that OPHBC had already gone down the toilet, so I allowed myself a couple treats while I was on vacation with my family last weekend.  We all have our weak points!  Mine happens to be large quantities of fruit (fresh picked California grapes!) and Trader Joe’s gorgonzola crackers:)

I started this week off strong though and I’m trying to lean out like I did at the beginning of the summer.  This means more cardio (or just actually doing it, whoops) and a little nutrition tweaking! Yay!  I’m not totally sure how I want to go about changing my diet, but I’m going to change a couple of things and see what works for me.  This week I’ve introduced more sweet potatoes and even MORE veggies, instead carbing up with oats or Ezekiel bread.  I’ll let you know how it goes!  Maybe I’ll just post a picture of my six-pack…HA, someday right??

With all the exceptions that I’ve had to make, I’m definitely not progressing like I’d hoped.  It’s a little disheartening, but it really just encourages me to work that much harder at the gym!  As for in the kitchen, I’ve been enjoying a ton of delicious and nutritious meals as always:)

Like this oven baked citrus salmon with steamed veggies….

And my new favorite bedtime snack: chocolate omelette topped with greek yogurt and a little natural peanut butter…

So easy to make! Just pop it in the microwave:)

I also want to say thanks to everyone who reads this blog!  It’s been great hearing from people that they actually enjoy it, and are motivated to do SOMETHING to change their lifestyle.  The next step is just actually doing it!

Operation Hot Body Challenge

Happy Saturday!

Of course, I’ve missed a couple What I Ate Wednesdays.  I promise I’ll be back on the blog-writing track once I get started with school!  I did get to go home though and enjoy some delicious powermeals, I’m loving that my mom is now a clean-eater too!  Like this flank steak and spinach salad with micro greens, carrots, bell pepper, cucumbers, hemp hearts, and avocado topped with Bragg’s dressing!  So good with a chia kombucha:)

Right now, it’s been a full-time job just going to the gym, preparing and eating meals, and actually working a full-time job:)  I also got a new roommate who is getting to enjoy SF without me while I’m at work.  Last night, our friends came in to the city and we went to this AWESOME vegan restaurant in the Mission, Gracias Madre.  I’m not sure if it was everyone else’s favorite, but I really loved it!  It was great to order off a menu and not have to worry about hidden oils or butters or any of that sneaky stuff.  I didn’t even have to substitute anything!!

I got the Enchiladas de Mole with black beans and sauteed kale with pumpkin seeds.  The white sauce looks like a no-no, but it’s actually cashew cheese! I think that maybe I was more comfortable with the food because I was a vegetarian for so long, but I also stand by that it was just REALLY GOOD FOOD:)

Now it will be back to resisting the urges to cheat while my friends are in town:)  Starting on Monday, it won’t be too tough though.  Here is my official announcement:

I will be taking the Operation Hot Body Challenge from August 13-September 5, 2012.

This is a feat of 23 days without any added sugar (stevia is an exception), NO junk, and NO cheats.  So basically, I have to follow the nutritional aspect of my training plan EXACTLY.

Have mercy.

Now you all can hold me accountable!  I’m usually pretty good at staying away from cheats, but it’s a slippery slope.  Since I was a little more lenient this summer, I’ve found it more difficult to get completely back on track.  To the average person’s standards, I probably don’t indulge enough, but for me I have been indulging a little too much!  I recognize that I’m hard on myself, but I’d rather accomplish my goals than just watch them stroll away.

Check back tomorrow to see a new Powermeal-a-week for @Powercakes and a little a$$-kicking motivation:)

(mostly I just want to kick some of you, but I suppose inspirational blog posts will have to suffice)

Don’t forget to follow me on Instagram bbbhealthy and twitter @bbbhealthy 🙂

Powermeal: Clean Fried Chicken

I hope you all had a great weekend! I came home to a house full of family and a fridge stocked with clean food, so it’s been pretty awesome:)  We had a bbq the last night and wanted to make Little B’s coconut chicken, but were out of coconut.  So I came up with a quick fried chicken recipe to replace it!

Clean Fried Chicken

1lb. chicken breast tenderloins

1/2 cup oat flour

1/4 cup almond meal

2 tbs. nutritional yeast

1tbs. Bragg organic sprinkle seasoning (or any spices you’re feelin’!)

3 egg whites

1/2 tbs. coconut oil

  1. Cut the chicken strips in to halves.
  2. In one bowl, combine the flour, meal, yeast, and seasoning.
  3. In another bowl, place the egg whites.
  4. Heat 1/4 tbs. of the coconut oil on medium in a large skillet.
  5. Dip the chicken in to the egg whites, and then the flour mixture.
  6. Let the chicken rest for a minute or two in the flour mixture.
  7. Fry the coated chicken in the oil for about 8-10 minutes per side
  8. Add the remaining oil to the pan for the next round of frying!

Don’t forget to check out Powercakes blog for more #powermealaweek recipes!

Apologies & Food Prep

It seems that all of my posts have started with “Sorry” lately.  I’d like to be able to post every day or couple days, but it’s just hard to get online and jot something down!  All I’ve done this week is unpack and work (eat and workout, of course), and I’m finally settled in!  After a long night of desk and desk chair assembling, I’m pretty sure that I’m a home improvement expert;)  Now, I’m heading back home to the valley for a quick trip…more traveling!  Luckily, I prepared a TON of food on Wednesday so I was ready for a 7 hour trip home.  It felt so good to be back in the kitchen prepping my food for the week.  I cooked all summer, but there is something comforting about having all of your meals prepared ahead of time that makes it so much easier to stick to clean eating!  It took away the anxiety of having to figure out what I was going to eat.

After hours of prep, I ended up with:

Little B’s Buffalo Chicken (SO GOOD)

Little B’s Tomato Basil Rice

Little B’s Blueberry Protein Muffins (It was a Little B week for me)

-Steamed veggies

-Red bell pepper strips

-Sliced cucumbers

-Hardboiled eggs

It may not seem like a lot, but that’s because that’s not counting breakfast, dinner, pre and post-workouts, or an evening meal!:)

It takes a lot of planning to stay clean for every meal, every single day while ensuring you actually get enough meals.  I wouldn’t be able to just stroll in to the grocery store and pick up whatever I think I need, because eating healthy obviously requires a lot of food.  Which is what makes it so awesome right?  I personally LOVE to go grocery shopping (even if I’m just grabbing something, it takes forever because I like to browse!), and you’ll rarely find me buying something that’s not on sale.  So, yes, I am the annoying person in the aisles doing price comparisons and matching up coupons.  Even though eating clean can be less expensive, it’s still not as cheap as the diet of apples and pretzels that I use to live on.

Sunday has been my chosen prep day, and I like to go through some of my favorite blogs and websites to find recipes that are:

Appetizing

-You want to enjoy the food that you eat! Yes, many people in the fitness industry do eat boiled chicken, potatoes, and steamed broccoli.  That doesn’t mean you have to!  This is a lifestyle and you need to actually like it:)

Balanced (fits with my macros)

-Macros (macronutrients) are the three main compounds that you need which provide energy: protein, carbohydrates, and fats. Everyone has a different balance of macros that works for them.  I’m still looking for mine, but right now it seems that I work better with 40% protein 40% carbs 20% fat.

Clean

-duh:)

So when you’re meal planning, don’t forget those ABC’s of a recipe!  Here are some of my favorite sites:

Powercakes

Clean Eating Mag

Little B’s Healthy Habits

Busy But Healthy

Once I decide what I’ll be eating for each of my 7 meals per day, I make a list of everything that I’ll need.  I’m a bit of an organization freak so I section things off by produce, protein, and dry goods.  This ensures that I won’t need to linger in aisles that tempt me with Oreos or candy or ice cream!  I can just go straight to what I need and bypass temptation:)

Then I get home and dive in to prep!  Remember, you’re making a week’s worth of food so allow yourself some time to make everything and try not to taste test too many dishes:)

When you’re done, you’ll end up with nutritious and delicious meals like these:)

Egg whites and spinach topped with organic ketchup, nutritional yeast, and ground flaxseed with ezekial toast and homemade orange-lime chia jam!

Buffalo chicken wrap with spinach, red bell pepper, cucumbers, lime greek yogurt spread, nutritional yeast, and flaxseed

Steamed veggie and spinach salad topped with a turkey burger (I’ve been lazy with dinner), chia, nutritional yeast, and a lemon greek yogurt dressing

Peanut butter chai protein shake!

And then when you’re done with the meals, you’ll end up with abs like these:

Maybe not exactly like the lovely Rita Catolino, but hey a girl can dream right?:)

Check back tomorrow for another recipe link up with Powercakes!

July Foodie Pen Pal

WOW.  I cannot believe that July is already over.  At the beginning of the month, I saw a picture that said, “Make July your b*tch.”  Though I haven’t been the cleanest or strictest with my diet, I do feel that July was mine.  I enjoyed every last bit of my summer in DC, right down to the last bite of burger or delicious homemade oatmeal cookie, and I don’t regret a second of it! It’s great not feeling the guilt that I used to associate with eating something that may not be the healthiest.  I don’t feel anxiety when I can’t get to the gym and I don’t think the world is going to end if I eat a piece of cake.  I really think it’s important to indulge and have those off-meals because nobody is perfect.  I know that it’s hindering my progress, but I’m also really happy with the progress I’ve made and where I’m at right now.  I’m so ready to keep pushing myself harder once I get back in to my routine though! Just because I’m not at the gym doesn’t mean I don’t miss it!

It’s important to decide whether or not your goals allow for little cheats like I’ve taken.  I know that once I get back to my diet and exercise plan that I’ll be on my way to reaching my goals.  I’m not afraid of falling completely off the wagon; I’m just stopping it for a little bit!  If you’re the kind of person who can’t limit yourself to just a one cookie, then you should definitely assess your own choices when it comes to off-meals.

The end of the month also means that it’s Foodie Pen Pal time!  My June Foodie Pen Pals were Jocelyn and Judy.  Check out what I sent at Jocelyn at her blog: Peace Love Nutrition.  Judy sent me some unique items, from her hometown in Oklahoma, that are also clean!  I was so excited to see local brands in the box, and Judy actually knew some of the owners.

-Taboli Salad Mix: This bag of dehydrated bulgar, parsley, and onions doesn’t look like much, but it seems to be one of the best kept Oklahoma secrets to me!  A restaurant in Bristow, OK sells these bags of their taboli salad to mix with fresh vegetables.  Tabbouleh is one of my favorite Mediterranean dishes and I’m so excited to try this super healthy carb!

-Nature’s Bakery Whole Wheat Peach Apricot Fig Bar: I am a super fan of Fig Newton’s so this was a perfect on-the-go snack for me:)  The short list of natural ingredients was very exciting because it’s hard to find bars that actually taste good and are clean without making them yourself.

-Whole Foods Parmesan Crisps:  Okay, I may have had a small bingefest with these on my last night in Virginia, but at least they are clean!  I’ve made Parmesan crisps at home before (it’s SO easy and they look so fancy to me!), but mine are never this thick and crispy.  We were sure that there had to be some bread crumbs or something involved in these, but after checking the ingredients we were surprised to just see good ol’ cheese on there!  Whole Foods never failsJ

-Eden Organic Wild Berry Mix: I have to admit that I was kind of worried about this.  Only because I am a HUGE lover of trail mix and can tend to go a bit overboard at times.  I’m also trying to cut down on sugar, and dried fruit packs a lot of sugar in a little tiny piece.  However, not only has my will power increased, but this stuff is awesome!  It’s not too sweet and just a palm full gives me that little boost of energy I need on my way home from work.

-The Prairie Gypsies Blackberry Sage Jelly:  Haven’t had a chance to try this yet, but anything with fruit and herbs sounds good to meJ

I hope you all made July your b*tch and are ready for August!

Pre & Post Workout Shake Recipe for Powermeal a Week!

I hope you all had a relaxing Sunday.  I just got back in to California.  I’m really excited, but so so so so so so so so sad to leave DC and Virginia!  Kasey over at http://powercakes.net/  started a new challenge, and I haven’t been keeping up as much as I wanted to.  The challenge is to post a new powermeal recipe every Sunday and link it to her blog so that all of us fitness and food freaks can share ideas!  Last week I shared my recipe for clean chicken salad.  I was trying to think of what I could share this weekend when I realized that I’ve mentioned the importance of a pre- and post-workout meal, but have never shared mine!

Though there are many different opinions, the plan that I am on now dictates that I have carbs and protein only surrounding my workout.  So no fats!  (Healthy fats of course, never bad fats!)  It’s always really difficult to convince people that that they need to eat before and after they workout.  So many think that if they don’t eat before a workout, then they’ll burn the fat that they have instead of the food they eat.  Do you really think you’re body is going, “Hmm, no food in awhile, I’ll just eat the fat that’s been lingering on your hips for that past ten years.”?  Not going to happen!  You need food for energy before your workout, and food to recover post workout.  Getting shredded actually requires the shredding and tearing of your muscles, if you want them to repair themselves and grow on top of that, then you need to fuel your body.

I find it really hard to eat a full meal before AND after my workout without becoming a pukefest, so I choose a protein shake.  I’m a creature of habit, and I usually have the same one every day:)

Berry Workout Shake

Makes 2 servings (feel free to modify the amounts based on your workout burn)

1 cup oats

2 scoops protein powder

1/4 cup blueberries

1/4 cup plain greek yogurt

1/2 banana or apple

3 drops stevia extract

1/8-1/4 cup water

LOTS of ice!

  1. Blend everything but the ice in a blender
  2. Add ice and blend again!

**Drink 1/2 30 minutes before your workout, and half within 30 minutes after your workout**

Calories: 530

Carbs: 64g

Protein: 50g

Sugars: 6g