NUTRITION

Last Day for a Sweet Tooth!

I was craving chocolate today. I’m not sure why all of a sudden on the 20th day, however, here it is. And remember, I was not cutting out or eliminating sugars however I’ve been trying to limit my intake of sugars. I know I feel much better without the intake of sugar. I have a weird obsession for granola. I LOVE granola bars. So, what did I do? I made my own!
Ingredients:

  • Coconut oil (about 1 tsp)

  • 2 egg whites (make sure these are at room temperature, it affects the consistency)

  • 1/4 cup of plain non fat greek yogurt (I used chobani)

  • some honey (I did not measure, but probably 2 tbsp or so)

  • small amount of salt

  • 1.5 cups of rice cereal (gluten free)

  • 1 cup of gluten free oats

  • carob chips (you can use chocolate chips, but carob is delicious)- to your taste

Directions:

  • 300* F on your oven

  • line an 8 inch pan with cooking spray (I use parchment paper)

  • mix eggs and coconut oil

  • add yogurt, honey, salt

  • stir in cereal and oats

  • add carob chips

  • press mixture onto pan

  • press extra chips on top

  • bake for about 18 minutes until golden brown

  • let them cool completely, and then cut into small squares

Then enjoy!
Since I had sugar, I had to follow up with ab exercises right?! Here is the ab workout I did!

  • I did 21 reps, then 15 reps, then 9 reps of each of the following:

    • arms up, half sit up

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flutter kicks while laying on my back

  • for this one, make sure you keep your spine on the floor (do not arch)-reps count for each side

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plank taps (be sure not to let your back arch) – reps count on each side

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Bird Dogs- reps count on each side

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Boat Holds (don’t let your back curve)- with a 5 second hold, then straighten to a V up for 5 seconds, then back to boat

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*****IF YOU HAVE A MEDICAL CONDITION OR PAIN PLEASE CONSULT A PHYSICAL THERAPIST PRIOR TO ATTEMPTING THESE EXERCISES*****

By the end of that, I was exhausted! I felt like I had accomplished what I needed to after this day though.
I am now to the end of my 20 days “Post a recipe and an exercise” everyday. I’m excited to say I will probably continue documenting what I do. My blogs will continue to be consistent 2x/week now until I share all of my new and exciting plans!!!
<3<3<3<3

healthhealthywellness

19th Day with Cucumber Sushi!

Yes, I said Cucumber Sushi. I did. I realized following my epiphany the other day that I need more veggies. More variety and to get away from what I’m usually doing. I wanted to see if I could use several different veggies to put together a veggie sushi. So, here is what I did:

  • 2 cucumbers, halve them and remove the seeds and make the middle of the cucumber slices hollow

  • Some avocado (I used a full half)

  • sliced red pepper

  • sliced yellow pepper

  • carrot strips (you can do your own or buy them already it strips)

    • Press some avocado into the bottom of the hollowed out cucumber

    • fill with the veggies and make it colorful


Such an awesome snack! I dipped them in gluten free soy sauce and sriracha! You can probably make some other sauces! I ate all of them in one day actually. Easy way to add in some veggies!!!
Now, on to the exercise. I LOVE stairs because I do not have to buy the equipment or worry about the equipment. So I ran the stairs again. This time I did the following:

  • I have 4 flights of stairs:

    • 2 times up and down of running up the stairs

    • 2 times up and down of skipping every other stai

    • 2 times up and down sideways

    • 2 times up and down backwards

      • I repeated the above 3 times!

      • And I almost passed out!!!

Such an easy, cheap way to add in exercise. I’m really going to miss having them when we move from our apartment complex!!
Try out the recipe and the stairs and let me know what you think!
<3<3<3<3

healthhealthylifewellness

18th Day with Chicken!

I LOVE chicken. For some reason it is my favorite type of protein. I can eat it with anything, at any time of the day, with any type of spice on it or just plain. I’ve always enjoyed chicken. Today, I wanted baked chicken with BBQ sauce. Now, note, I make my own BBQ sauce because I’m weird like that. I ate the chicken with some steamed broccoli and I was happy as can be!! I hope you try this recipe and enjoy it as much as I did!
For the BBQ Sauce:

  • I use my NutriBullet to blend everything:

    • 1.5 cups of brown sugar (I use organic, because you know…healthy)

    • 1.5 cups of ketchup (I buy the sugar free kind…you have plenty of sugar from the sugar!)

    • 1/2 cup of red wine vinegar

    • 1/2 cup of water

    • 1 tbsp of Worcestershire sauce

    • 2.5 tbsp ground mustard seed

    • 2 tsp paprika

    • 2 tbsp black pepper

    • 2-5 dashes of hot pepper sauce (I like spicy)

      • You can add salt if you want to, but I never need it!

For the chicken:

  • 1 lb of boneless/skinless chicken thighs

  • 2 tbsp ground onion powder

  • 2 tbsp ground garlic powder

  • 2 tbsp paprika

  • 2 tbsp ground ginger

  • 2 tbsp chili powder

  • salt

  • pepper

    • Mix the dry rub together and then marinate the chicken with the dry rub for at least an hour.

      • I marinate over night so it really soaks in.

    • Place the marinated chicken on a cooling rack which is on top of a baking sheet

    • Then you will bake for 40 minutes (turn every 10 minutes or so)

    • rub the chicken with your homemade BBQ sauce and bake 30 more minutes (turning every 10 minutes again)

    • add more sauce every time you turn the chicken

    • then broil for 2 minutes

It was crunchy…and flavorful…and so delicious!!! I steamed broccoli but it would go great with green beans, brussel sprouts, spinach! Really, anything green.
For exercise today I did a good 30 minutes of meditative yoga. I needed it. Things in life were getting busy again and I was losing focus and having a hard time with getting everything done that I needed to do.  I also came upon more decisions I had to make, so I really truly needed to do some yoga. I used the following video for my 30 minutes.

Obviously that is not me in the video, however you should go subscribe if you find her video helpful! It helped me center and find peace. I was able to write out all of my thoughts and get my decisions under more control. I LOVE yoga.
Let me know what you are doing to stay healthy and fit!
<3<3<3<3

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