Tag Archives: paleo

Pumpkin Chocolate Chip Muffins (dairy and grain free)

Besides one minor 8 page paper, school is done and over with for the semester. So to celebrate, I made a batch of delicious paleo pumpkin chocolate chip muffins for my sweet 80 something year old poetry professor. I was in a bit of a hurry, so an instagram picture is the best I could do. I usually hesitate to post a recipe without at least halfway decent pictures, but I really wanted to share this one!
931423_589041617781561_538340145_nPumpkin Chocolate Chip Muffins (gluten, grain and dairy free)
Ingredients:
1 cup almond flour/meal
1 cup canned pumpkin
2 eggs
1/4 cup almond butter or sunbutter (sunbutter for the win)
1/4 cup honey
1 T maple syrup
1 tsp baking powder
1 tsp cinnamon
1 tsp nutmeg
1/2 tsp pumpkin pie spice
3/4 cup chocolate chip (dairy free, gluten-free)
1/4 tsp salt

Directions
:
Preheat oven to 350 degrees. Mix all ingredients in a bowl. Blend thoroughly, that baking powder can be clumpy! Prepare a muffin dish with muffin liners or spray with non-stick spray. Pour the batter in evenly…mine made about 9 muffins. Bake for 40-45 minutes or until they’re firm and golden brown.  (I honestly can’t tell you exactly how long I cooked mine for, because I kept wanting them to be a little more crispier but it’s probably ended up more towards 45 minutes than 40. Definitely try 40 first, everybody’s oven’s is a little different I think:))

These came out super moist, light and fluffy. Even though it’s May, I will never get tired of smelling pumpkin in my apartment. I just wanted to light the pumpkin candle I STILL have sitting by my couch and drink some warm archer farms pumpkin flavored coffee. Is it Fall yet?!

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What I Ate Wednesday

Her guys! My last first and last final is in a few hours. Did I stay up all night studying for it, you ask? No. But I did stay up to download my pictures for this post. And Facebook chat. And look at cute pictures of kittens.

"She was like, 'Let's just be friends.'"

And now I’m watching the Today Show. I’m still not sure when the official studying hour shall commence, but I’m guessing it’ll be somewhere around 12:30, when I’m walking to my exam. It’s a good 7 minute walk, so that’s plenty of time right? Agh, graduation couldn’t come at a better time. No more motivation.

On to WHAT I ATE WEDNESDAY! (AKA stuff that’s much more important)

2013-04-29 19.11.16 Quinoa porridge! This is 3/4 cup of already cooked quinoa, with a splash of almond milk, strawberry whey and a few cherries.2013-04-29 22.23.35PWO was an extremely ripe banana and 1 scoop whey.2013-04-29 23.04.42One of my favourite meals was next!! Pizza stuffed sweet potatoes. I used my low carb marinara sauce, nitrate-free pepperoni, mushrooms and tomato basil mrs. dash seasoning.2013-04-30 02.45.33Taco salad. 3 oz longhorn, mini peppers, salsa, 1/2 avocado, tomatoes and lots of lettuce!2013-04-30 06.15.05Quinoa omelet. Eggs, onions, broccoli and quinoa with a dab of ketchup! Not too fancy but sure is delicious.168883_588232724529117_405757577_nThis was a cookies and cream sunbutter cup! Omg it was so delicious and so easy to make. Just scoop 1/2 cookies and cream casein into a ramekin dish, add a dollop of nut butter, and then top with the remaining casein. Stick in the freezer for an hour and then enjoy:)

I noticed that I have protein powder for 3 of my meals. That’s a little excessive. I love casein at night because it keeps cravings at bay, and of course whey is my go to after a workout. So what I think I’m going to do is focus on decreasing my use of powders from at least 3 to 2. And then I will work down to only post workout. Whole foods FOR THE WIN!

Weekend Fun & Some Recent Thoughts

My weekend nights are usually pretty relaxed and non-eventful. I really enjoy my down time to recover from the past week and to prepare for the week ahead. Some may call this lame, but I call it “listening to my body.” It seems as the semester comes to a close, every week just keeps getting busier and busier and my workouts are getting better and better. Therefore, on a typical Friday and Saturday night you can definitely find me in my apartment cooking a new recipe and having my me time. Except for last night. I went out, for once, since my beautiful sister and her best friend came into town. You could say I don’t feel so hot today. Not so hot at all. And I think I’ve had 2 gallons of liquids, so I’m retaining water like a balloon.
image.pngWorth it? Definitely. I love going out with these beautiful ladies, PLUS we went to my favourite restaurant Moonshine and even though the wait was an hour and a half, we feasted on some delicious bison meatloaf and tasty margaritas. I don’t splurge often or stray from my paleo ways, but it’s been a good few months since I’ve had a cheat and I felt the occasion called for some relaxed eating. Afterwards we hit up down town and enjoyed ourselves with good conversation and lotsa laughs.

Like I said, I don’t drink often. So the majority of today I’ve felt kinda crummy. This morning I made them some tasty eggs and we spent 3 hours watch Game of Thrones Season 1 because these silly girls have never seen it…..I KNOW. NEVER. It initially upset me but now they’re hooked so there goes all their free time for the week.

Around 2 I had a couple cups of coffee with 1 T coconut oil and some vanilla whey. It’s kinda like a latte pre-workout and it’s freaking fantastic. I then hit the gym for glutes and hamstrings and this is what my workout ended up looking like:

5 minute run
Box squats with barbell- 5 sets, moving up in weight each time
Alternating lying leg curls- 3 sets (10 on each leg and then both legs together)
Abductor machine- 3 sets
Sumo squats with kettlebell -4 sets
Deep squats pyramid set- 5 sets (alternating between wide and narrow stance)
Stiff-legged deadlifts- 4 sets
Seated calf raises with two 45 plates- 4 sets

The box, sumo and deep squats will be the death of me. On leg day, I seriously go a little crazy with the squats but it’s because they really make me happy. I feel like a goof saying it, but it’s my favourite exercise and I would do them all day long if my body allowed. My booty has grown tremendously in the past 4 months just from switching up my squat techniques and DITCHING the smith machine. It works for some people but every time I used it, I completely abandoned my core, put too much weight on it and never went deep enough. I wasted a lot of time on the smith but hey, that’s how we learn, right?

So here’s the part where “some recent thoughts” are exchanged. In case you don’t follow my Facebook page, here are two of my most recent statuses:
1. “Time for some truth y’all. I’ve struggled with body images since I was 13. I was a stick but I thought I was fat. I have been vegetarian, vegan, a bikini competitor (yes, that’s a diet lol) and now paleo. I ran an hour on the treadmill every day my freshman and sophomore year. I spend two hours on the elliptical in high school. I under-ate. I struggled. I was obsessed.

Now? I still have my doubts at times but I am ten million times better. I want to be the BEST version of myself…not the smallest. I want to be the STRONGEST, not the most “fragile.” I want the inside of my body to fuel my so I can perform my absolute best. I’ve only been eating paleo for about 4 months but in these past 4 months I’ve loved myself more than I ever have. I don’t check the scale. I don’t weigh every ounce of food. And I appreciate my life for the ups and downs. Love what you have while you have it.

I want to help you find this happiness. If you struggle with any kind of body images, know that you are BEAUTIFUL however you look. You are exactly where you are supposed to be in life. Want to get in shape? Well, do it for the right reasons. Do it for your happiness and energy. Do it to live longer. Do it so that you can teach others how to do it too. And remember you’re not the first person to struggle ♥”

2. “As a health coach, my main goal is not to help you lose weight. I’m sorry, but that is not my number one concern, unless it’s crucial for your life. By making healthy choices and learning how to control your portions and hunger, you will in fact lose weight but that’s because it’s NATURAL. I am not going to be giving my clients macros anymore, unless they specifically ask for it. I provide a sample meal plan, a HUGE list of food options, guidance, support and I make some pretty nifty documents for you to keep about how to bulk prep, recipe ideas, etc. I realize that macros (numbers of grams to hit every day) and weighing your food religiously can really turn into an addiction. You rely on those numbers and that scale and soon enough, you’re in some deep mental trouble and the stress keeps adding up. My concern is to bring you HEALTH. To bring you HAPPINESS through your diet. Forget numbers. Forget HAVING to eat every 3 hours. Your body knows what it wants and I want to help you learn how to listen to yourself. Now that’s a talent we should all be trying to learn. If you want to lose weight, it will happen naturally and stress-free as long as you make the right choices”

So in case you where wondering what’s up, I’ve decided that my coaching techniques really and truly are going to be integrative & holistic. I originally thought I wanted my niche to be sports nutrition, and macro-focused diets with strict “bodybuilding” meal timing for optimum results but I realize that’s NOT what I want to teach. I want to teach my clients how to eat intuitively. I myself have gone through the ups and downs of diets countless times and I’ve struggled with macros. I am just now learning how to NOT count every gram of protein I eat, or not write down every single thing I bite into. It took me so long to learn how to count macros but once I finally got it down, I completely forgot how to simply eat.

You know why I’m ditching the macros? Because I’m healthy. I’ve learned what things I want to eat and what things are good for me, and that’s enough.

I’m putting pure, whole foods in my body. I am not starving myself. I am not weighing myself. I know when I’m hungry because my body will tell me. I know which foods affect me in negative or positive ways. I have watched girls go into competing excited to make changes and then lose sight of SO many other aspects in life. They take their critique cards from the show, cry for hours that their booty wasn’t up to par with what the judges wanted, and then spend the next several months dieting even more in hopes to improve their physique for another group of completely different judges, who may not even have the same judging criteria as the last set of judges! It’s confusing! And god forbid you aren’t lean enough. Then the judges will mark you down because you have a tiny bit of extra water retention.

like….WHAT?! How much more discouraging can it get?

Now, I am not hating on competing AT ALL. I loved it, I had so much fun. And I hope to do it again some day! Just in a healthier way. It’s hard to ignore people when they basically tell you that you are NOT perfect, even though you spent a ton of time trying to perfect yourself.

In my coaching practice, I know I will coach people who want to compete down the road. But I don’t want to kill them with cardio, starve them, and then abandon them after the show to fight off the evil post-competition mental demons that are surely going to sneak up. I’ll do it right. And for everybody else, I don’t plan on giving numbers and macros for you to follow because that is just PLAIN STRESSFUL.

Can I get an AMEN?!

We all need to learn how to live in our own bodies. Truly live in them. Love your body. Feed your body. Hug every curve. Caress every inch of skin. Work what your momma gave you cause I’m pretty sure some girl out there would die to have what you have, no matter what size you are.

Oh and by the way. Ever since I’ve stopped counting, I’ve been seeing results in my lagging body parts. My quads are finally growing and my arms are getting bigger. I cannot believe all I needed to do was listen to my body and that would be enough.

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WIAW & Leg Workout

Hey guys! This post has quite a bit in it. My WIAW, a new recipe and my leg workout for the day. Enjoy!

What I Ate Wednesday

Lately I’ve been skipping breakfast and participating in a ketogenic fast. Usually, I have coffee and coconut oil in the morning but I ran out of coffee and was too lazy to go get any so I settled for some coconut oil and a scoop of my prep-workout, Blitz.2013-04-15 21.22.13

After my workout, I had 1 scoop of whey and 3 mini white potatoes.

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My post-post workout was a Japanese yam and egg whites.

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Next I took a Tupperware to class with extra lean turkey, 1/2 cup quinoa, bell peppers, spinach, avocado and balsamic vinegar.

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For dinner I had Mexican Stuffed Bell Peppers!! (Recipes below)

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And lastly, I had a casein pancakes with Cookies and Cream casein and 1 scoop almond butter. Not gunna lie, this brand’s cookies and cream tastes much more like cotton candy than cookies but it’s still delish.

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And in case you were wondering what my dish washer looks like……

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Yes, every morning I have to unload this. Shaker bottles, knives and Tupperware. Anybody else have a ridiculous dish washer??

Now for this super easy recipe!

Mexican Stuffed Bell Peppers (serves two)

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Ingredients:
8 oz extra lean ground turkey
2 bell pepper
8 chopped cherry tomatoes
3/4 cup salsa
Small handful of chopped mushrooms, black olives and onions
1 avocado
Lettuce (optional)
Paprika
Red pepper
Chili powder
Coconut oil

Directions:
Set oven to 350 degrees. Cook your meat in a skillet and once it’s done, set aside in a bowl. Saute your mushrooms, black olives, onions, tomatoes and the seasonings with a dollop of coconut oil in the pan. Take your bell pepper and cut off the top and scoop out the seeds. Once your veggies are sauteed, put them in the bowl with the meat, add in the salsa and mix with your hands. Stuff the mixture in the bell peppers and stick in the oven for 30 minutes. I put the top back on my bell peppers as well, to lock in the flavors. Once done, take them out of the oven and add your avocado as well as shredded cheese if you so desire:)

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And for my KILLER quad workout:

Goblet squats, 50 lbs 3*12
Single leg press 3*12, 4th set drop the weight in half and pump out 50 reps
Superset, repeat circuit 5 times:
Leg Extensions, 15 reps
Walking lunges holding 25 lb weight straight overhead, 30 steps
Resume normal sets:
Hack squat pyramid set 4*20, 15, 9, 6
Front squats 3*8

Yeah, I’m tired to say the least. Hope you’re having a great hump day!

Spicy Paleo Jambalaya

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No rice? No grains? No problem! I’ve got a solution for your spicy southern cravings. This dish was incredibly easy, low carb, gluten/sugar free and just plain delish!

Spicy Paleo Jambalaya (for one)
1/4 head of cauliflower
1 Applegate Cajun sausage link
2 oz shrimp
Chili Powder
Garlic Powder
Cayenne Pepper
Red Pepper
2 T chopped onion
1 T Coconut oil

Instructions
Chop off the stems of your cauliflower. If you’re making this recipe for the whole family, use the whole head of cauliflower, it can serve 4-6 people depending on how much you use. I used the whole head and am saving the rest for other meals this week. After chopping off the stems, place the cauliflower in a food processor or magic bullet and pulse until the cauliflower is the size of rice. Set aside your “rice” and throw your onions in a skillet, on medium-high, with the coconut oil and saute them until translucent. Toss in your sliced sausage link, shrimp (I’m assuming you know it needs to be thawed) and as much of the seasonings as you want. I never measure mine; I just put in a generous amount of each. Let the meat and onions sizzle for a few minutes; add more coconut oil if necessary. When the meat is done, add your cauliflower rice to the skillet and let it heat up and soften for just a few minutes. Feel free to add any and all vegetable to this dish! I bet some steamed carrots and broccoli would be outta this world.

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…LOUISIANA FAST…..

Sorry, couldn’t help myself. That commercial always gets stuck in my head.

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How do you like your cauliflower rice?

Peanut Butter Cookie Dough Fudge

If you want a delicious and addicting treat, read on. But if you don’t like cookie dough/peanut butter/low carb/sugar-free treats than you should stop reading this and go get checked out because you’re most likely not human.

I stumbled across this recipe by the low-carb genius, Dr. Sara Solomon, and have had it on my “to make” list for awhile now. I don’t know why it took me so long, it took literally 3 minutes to make and 10 minutes to freeze.

pbcookiedoughfudge

Ingredients:
4 T coconut oil
4 T unsweetened almond milk
1 scoop Myofusion Peanut Butter Cookie Dough Whey
2013-04-12 18.41.08Directions:
Melt the coconut oil in the microwave for about 30 seconds, or until it’s liquid. Combine the oil, whey and almond milk in a blender (I use a magic bullet) and blend. Once the mixture is done mixing, it will be really fluffy- like icing, which you can definitely use it as! This would make a great protein cupcake icing or pancake topper. Otherwise, put it in a freezer-safe Tupperware dish and place in the freezer for 10 minutes and let it harden. Enjoy!

This makes 12 pieces, each piece has calories: 44, fat: 3.3 g, saturated fat: 2.8g, cholesterol: 4.2 mg, sodium: 24.8mg, carbohydrates: 1.8g, fiber: 1 g, NET carbs: 0.8g, sugars: 0.4g, protein 2.4g

Fiesta Lime Chicken & Cucumber Noodles

chicken&cucumberIf you’ve been keeping up with my Instagram and Facebook page, you know I’m trying some new methods and tactics to achieving my fitness goals. Basically, you’ll be seeing more low-carb paleo recipes from now on and soon enough I’ll write a post about my current routine and how it’s been working for me. No information on that quite yet but I’m really REALLY excited about it. I also have some amazing things in the works that are taking the front seat of my life right now, with graduation around the corner. My future is coming together exactly the way I’ve always wished it would and I’m counting my blessing and hoping to continue trekkin down this fresh path:)

Speaking of fresh. Cucumber and lime, anyone?

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Fiesta Lime Chicken and Cucumber Noodles

Ingredients:
4-6 oz chicken strips/chunks
1 cucumber
2 T lime juice
1 T Bragg’s Liquid Aminos
1 tsp paprika
1 tsp Mrs. Dash Fiesta Lime seasoning

Directions: In a skillet over medium-high heat, cook your chicken however you like. If you know me, you know I bulk prep chicken for the whole week so I already had mine prepared. Still, i threw about 5 oz chicken in a skillet with my lime juice, braggs and seasonings. While it was warming up, I whipped out my spiral vegetable slicer and started to “spiralize” my washed cucumber. I left the skin on for additional nutrients. If you don’t have a spiral veggie slicer, you can use a mandolin or vegetable peeler. But I highly suggest you get one! After I sliced open my finger, threw an unnecessary fit and constructed a homemade band-aid, I spiralized my beautiful cucumber, tossed it in a bowl with an additional dash of paprika and threw in the chicken. It’s a great paleo, spring-time dish and you can fully enjoy knowing it’s low carb. Enjoy! 2013-04-10 01.22.10 2013-04-10 01.21.22

Oh and can’t forget to share what I had for dinner. Homemade taco salad! 5 oz longhorn (grassfed beef), 1 tomato, 1/2 avocado, shredded lettuce, sauteed onion, 2 T salsa and paprika.

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