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…

 

🙂

 

 

 

R.A.C.K. to Christmas!

How’s everyone doing with the squat-a-thon? Feelin’ the burn yet?  I know I am, especially on leg days! I’m a sucker for challenges though so I’m loving it.

Another way that I have challenged myself this December is by doing a R.A.C.K (Random Act of Christmas Kindness) every day as a Christmas countdown! Someday they will invent super clean chocolate advent calendars, but until then I’m just going to go out of my way everyday to do something nice.  It’s been a really fun experience, and it can be incredibly fulfilling to just do something that will make another person feel great during the holiday season.

Now I’m going to challenge you to R.A.C.K. your city in these final days before Christmas!

It doesn’t have to be some grand gesture, I’ve realized that it’s the little things that can really make someone’s day. Some ideas are:

-Donate clothes/toys/canned food to those in need

-Volunteer your time at a homeless shelter, or for a fun run in your community, or the SPCA

-Leave an inspiring note on a random car

-Do your roommate’s dishes (without complaining)

-Bake clean Christmas cookies for your neighbors and give them the recipe!

-Offer to help someone with their groceries

These are just a few of the actions that will take you 5 minutes-tops, but will have a lasting effect on others.  So get in to the Christmas spirit, and remember that it isn’t about the new lifting gloves or protein powder that are waiting under the tree.  It’s about the hope that maybe someday we’ll all be on the nice list;)

While you’re going on a Christmas walk to admire the lights, warm up with this clean peppermint cocoa!

Peppermint Cocoa

-1 peppermint tea bag

-1/2 tbs cocoa powder

-2 drops stevia

1. Fill a mug with hot water and prepare the peppermint tea
2. Discard the tea bag and add the cocoa powder and stevia

So simple, but so decadent!

Share your squat progress or R.A.C.K. ideas with me on Facebook, Twitter, or Instagram (BBBHealthy)

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.

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!

Procrastination is okay if you’re working out right?

Those moments when you’d rather do anything than homework…for me, anything includes lifting, running, stretching, cooking, or eating:)

That’s right about now for me.  I killed my shoulders and abs today, but would do anything to ditch this paper and go for a run!  I haven’t been able to run for a few weeks because I hurt my foot (and because I’m trying to keep my hard earned muscle, not burn it), but am missing it so much.  My runs have been replaced with stairs and speed walking on an incline, woo.

So even though my cardio work at the gym isn’t the most fun, I’m actually enjoying my work in the kitchen.  We all know that the kitchen is where the hardest work goes down.  Sure, I’d love to be able to bench a couple of plates, but I’d much rather have the lifelong strength to PUT DOWN THE COOKIES! So far, I’ve been doing pretty well with it:)  It’s a been a whole week without cheats and I feel awesome.  I love how great eating clean can make you feel.

I’ve been inhaling chicken, brown rice, steamed, veggies, protein powder, and cottage cheese like no other.  Seriously though, I went through 5lbs of chicken this week.  I’m pretty sure that I’m very close to turning in to a chicken, just waiting for that first cluck.  Since I have been trying to spice up my standard diet, I’ve got a new recipe for you!

Pumpkin Spice Latte Shake

-1/2 cup cold coffee

-splash of almond milk

-1 tsp. pumpkin spice

-1 drop of liquid stevia or 1 packet of stevia in the raw

-1 scoop vanilla protein powder (optional)

1. Add ice and blend:)

**If you want to make this a meal on the go, add some pureed pumpkin!

What is one type of exercise that you hope you’ll never have to stop doing?

Don’t forget to follow me on Instagram and Twitter:

BBBHealthy

@BBBHealthy

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!

A Teeny, Tiny Confession

I’m postponing Insanity. I know, I said that I wasn’t a quitter, but I realized that it’s just not the right time for me to dive in to this program.  Logistically,

-I live in the top floor of my building so I can’t be bouncing around all the time

-I’m already paying for a gym membership through my tuition

And I also had a mini-revelation:

I LOVE lifting weights.  I say it all of the time, but it really is just so much fun to me.  I remembered a post I did during the summer, you can read it here, where I listed everything that I love about this lifestyle.  Reading over those reasons really got me motivated, and reminded me how at home I feel at the gym.  It’s my happy place and I am not ready to go without it for 60 whole days!  So for now, I’ll be pushing back my Insanity start date until June (so I don’t have to buy a summer gym membership), and I want you to hold me to that!

I feel a little bad for only completing one day, but I don’t regret it at all!  I was so happy to put on my gloves and pick up a dumbbell!  I’m going to do Jamie Eason’s 12 week fat burning program (I’m a program freak) with my mom.  It seems like I’ve learned a lot about building muscle, and I’m excited to learn how to lean out safely so that I keep my muscle!

I’ll keep you updated:)  Let me know if you’re doing any type of exercise plan!

Also, if you follow me on Instagram @BBBhealthy, you would have seen my post about the best sandwich ever! I promised you the recipe, and here it is:

Cinnamon Apple Melt

-2 pieces of Ezekial or whole grain bread

-1 tbs. natural peanut butter

-1/2 of a medium apple

-cinnamon

1. Cut the apple in to cubes and sprinkle with cinnamon to taste
2. Microwave the apples for about 30 seconds, or until warm and soft
3. Spread the peanut butter on the bread and lightly toast
4. Top the pb bread with apples and enjoy!

I’m a cinnamon addict so i also put a little on the bread before toasting:)

Have a great weekend! I’ll be back on Monday probably.  I’m running the Nike Women’s Half Marathon on Sunday, wish me luck!

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 treats! The spending limit is $15. The 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!

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!