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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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

photo-1

-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)

Guest Post: Weight Loss

I’m in the middle of studying for finals, so I don’t have a ton of time to blog:(  I thought it would be a good time for Valerie Johnston from Healthline.com to drop some knowledge on y’all.

The Health Effects of Those Experiencing Obesity & Weight Loss

Being overweight, or obese, is a label for a range of weight that is greater than the amount that is typically considered to be healthy for any given height. The term obese can also identify the range of weight that is known to increase the likelihood of specific weight related diseases or other health conditions. For adults, obesity ranges are usually determined by taking the individual’s weight along with their height and calculating the two into the BMI (body mass Index) number. The BMI number is used as an effective tool that helps correlate the amount of body fat held by that individual.

BMI Ranges

As an example, any person that has a calculated BMI of between 25 and 29.9 falls into the category of being overweight. Additionally, anyone that has a calculated BMI of 30 or greater is classified as being obese. While BMI ranges work well for adults, children and teens that are known to be above the normal weight for their age, size, and height follow different labels. Calculated into a child’s BMI range is the natural tendency to accumulate body fat at varying ages in both girls and boys.

Obesity & Weight Loss

Weight loss is often considered to have a positive effect on reducing many of the symptoms and conditions associated with being obese. Although a person may be experiencing obesity, weight loss must be acquired correctly, to ensure the health of the individual as they eliminate excess pounds and inches.

When left untreated, obesity can create a variety of medical diseases that can lead to high blood pressure, heart disease, gallstones, diabetes, and a variety of other chronic conditions. Obesity is often difficult to treat and is known to have a high relapse rate. More than 95% of every individual that loses weight tends to regain it within the next five years.

Although many diets and medications can help, the treatment for obesity requires something more than a short-term “fix”. It must take a lifelong commitment by developing proper diet habits and following an increased level of physical activity including routine workouts and exercise.

The typical goal of any treatment should be the way to achieve and maintain a much healthier weight, and not necessarily a level of weight loss that appears to be “the ideal”. Studies indicate that even modest weight loss of up to 10% of the initial weight along with a long-term maintenance program, can produce significant health benefits by diminishing the risk of heart disease and diabetes and lowering blood pressure.

A Support System

A support system is essential to guarantee that the person that is overweight can continue on their path of eliminating pounds and inches. Many of the long-term successes of weight loss have been enhanced by a strong support system, advice from the doctor, and following a team of professionals including exercise trainers, psychologists, and dietitians.

Defining a level of obesity is typically based on the information one gathers from professionals or on the Internet. In its very essence though, obesity or being overweight can be classified as any weight that is greater than what is generally considered to be healthy. While it is important to use body fat to store energy, as a shock absorber, and for heat insulation, too much weight can cause chronic conditions that are extremely unhealthy to the individual in the long run.

It is known that in the United States alone, the major population has reached epic proportions of obesity with well over two thirds of all adults being obese or overweight. Even more so, obesity in children has significantly increased. The numbers indicate that near 25% of the total of children in the US are either obese or overweight.

Valerie Johnston is a health and fitness writer located in East Texas. With ambitions of one day running a marathon, writing for Healthline.com ensures she keeps up-to-date on all of the latest health and fitness news.

Happy Holiday Squat-athon!

Screen shot 2012-12-08 at 7.23.57 PM

I’m sorry that I’m posting this late, you’re just going to have to catch up on squats!  Usually I am a big fan of the chocolate advent calendars to count down to Christmas, but since those aren’t very clean I had to come up with some other ways to gear up for the holidays.  Though I did love that little piece of chocolate every morning, you know that I love squats so much more!  It’s simple, you just do the set amount of squats for that day until Christmas Day.  Think of it as a way to prepare for all of the holiday treats;)  You can do the squats with our without weight, as long as you get them in each day.  I’ve been doing them without weights so that I can practice my form.  If you haven’t really done squats before, this is a great way to perfect your form. Just remember to:

-Keep your knees aligned with your toes

-not let your knees go over your toes

-keep your back straight and your chest up

-push up from your heels

-and keep your core tight!!

I’ll be sharing my other “advent calendar” with you tomorrow:)

Keep me updated on your squat progress! 

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

Happy “No”vember!

Let’s start this month off right!  I have a little challenge for you…

That’s right, I don’t want your crap!  We’re going to make this month our b*tch!  I know everyone waits for the New Year to set their fitness goals and (maybe) start them, but there is no time like the present right?  Let’s get skanky-new-year’s-club-dress-ready together:)  I’d love to make this an official challenge and offer prizes, but I need a little more feedback from y’all first!  Leave me a comment on this post, on Facebook (BBBHealthy), Twitter, or send me a message if you want to see some sort of contest evolve.  I know that some of you are working really hard to reach your goals and I want to reward you for that!

This weekend, I had the amazing opportunity to attend the Exercise & Nutrition Works Fast Start to Success Workshop hosted by Lucho and Lisa Crisalle.  They are two incredibly inspiring fitness experts with over 20 years experience in this industry.  I’m currently studying to become a Certified Fitness Nutrition Specialist through their certification program, and this weekend enhanced my knowledge of how to build up my business!  Hopefully soon I’ll be able to take on some clients and change lives through their meal plans.  I’ll be taking body fat and designing plans like I was born to do it:)

Today, I volunteered to be the case study for the meal plan software demonstration.  Which means I had to get up and get my body fat tested in front of everyone!  I admit, it wasn’t the best experience.  I haven’t been as 100% as I aim to be, and a lot of personal things in my life have set me back.  So it was a bit of a wake up call when I found out that I need to get rid of 15% body fat to be where I want to be!

My new toy!

So now I am heading home SUPER MOTIVATED and ready to stay on track!

Not only did I get to spend the weekend meeting new people and learning from Lucho and Lisa, but I also got to speak with Lisa about competing.  She is an inspiration and started competing later in life, and was extremely successful!  One thing that really made an impression on me was how much support she had.  It made me realize that I need that if I want to reach my goals, I need the support of those close to me.  So this is my request to all of my friends and family reading this (should be everyone right?):

Please,

-support my healthy and fit lifestyle

-encourage me

-don’t ask me to “cheat” with alcohol or food

-keep judgment to yourself when I bring my own food everywhere

-respect my goals (I am NOT going to look manly!!!)

I can’t do this without the support of those whose opinions mean the most to me.  I’m serious about this lifestyle and, someday, competing.  I hope to do that sooner or later, so I want to stay on track:)

Thank you and have a great week!

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!

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!