Love/hate relationship with brown rice

I like to eat healthy and keep out the 'white' foods like white bread and white rice. But I just cannot stand eating brown rice. I feel like I am eating cardboard and there is no flavor to it no matter how much chicken brother I put in it. I do however looove my Jasmine and Basmati rice. I found that I can have both of my favorites. Lundberg makes this Jasmine brown rice and Basmati brown rice. The bags that I bought are both organic, gluten free and GMO free. So I cooked it up one night with some homemade, salt free chicken stock and while it did have a bite to it (it was fully cooked), I could actually stand to eat a full serving. Of course, it's an acquired taste but it made me feel satisfied and I was able to get my carbs in with rice without the guilt.

New workout split

So after taking a week off, thanks to the Thanksgiving Holiday and mother nature not being very cooperative this month, I have changed my workout schedule to a more flexible and easier way to work out. It is a Push, Pull, Leg workout split. A Pull day is when you workout your back and biceps, a Push is your chest, shoulders and triceps and Leg is all in its own. It is a 3 day split and the 4 days in between it is rest day. It doesn't have to be a rest day although, it can be something active like cardio, yoga, plyometrics or just a light active day.
example.....
M: Push
T: Active rest
W: Pull
Th: Active rest
F: Legs
S: Active rest
S: Push
M: Active rest
T: Pull
W: Active rest
Th: Legs
F: Active rest
S: Push
S: Active rest

And it would just continue to cycle on. This is going to be different for me since I am so used to do each body part on a single day. But this way it'll be more effective because I won't be training a muscle that was just being used to assist in the muscle group I used that day, for example when doing bicep curls with DB my main focus is the bicep but my tricep is also in assistance to make the ROM. With this split I am also giving each muscle group a 72 hour rest period for it to be used again. I hope this helps with your next training program if you are looking to switch it up. Remember it is best to switch up your training program every 4-6 weeks or else your body will get used to it and you won't see any gains. Keep the body guessing!

The Best Almond Ice Cream ever!

Many failed attempts at making my own almond milk ice cream without the cream and the egg yolks to get the creamy texture, and in the end it just became as hard as a rock and not very enjoyable. Then I found this at my local Big Y grocery store and while the ingredients aren't all too bad, there is no dairy and is gluten free. Once I got home I tried it and WOW...I mean, I think I found something better tasting then my Ben & Jerry's Froyo raspberry with chocolate bits. Impossible right? Nope...this stuff tastes amazing and I had to stop myself from eating the whole thing. There was also chocolate and vanilla but this stuck out and I do love my candied pecans.
This definitely would be good for a flexible dieter like myself. And if I wanted some ice cream without that crazy dairy bloat, this would be ideal for me.

Homemade Nutrigrain Bars

I love Nutri-grain bars but I hate how fast I go through them and all the junk ingredients in them. My daughter loves them and they are good as part of her breakfast or a snack. So I made my own with whole and REAL ingredients.

Homemade "Nutri-grain'' bars

1 c. ground almonds
1 c. ground oats
1 cup white whole wheat flour (i used whole wheat pastry flour)
1 egg
1 t. vanilla extract
1/4 c. + 2 T unsweetened applesauce
1/4 c. maple syrup
1/2 c. coconut oil (you can use a light, fruity oil instead)
2 t. salt

Filling:
low sugar/no sugar favorite jam
                     or
take 12-24 dates, puree them into a paste.
(what i did was use both the dates and an all natural strawberry jam, the consistency was perfect)


First you want to make the dough. Mix the dry ingredients together, make sure there is no lumps. Mix the wet ingredients until well blended and then pour that into the dry ingredients and mix. The dough will be a bit sticky. Make the dough into a ball and wrap in saran wrap and put it in the fridge for 45 minutes or overnight. In the meantime make the filling.
Preheat the oven to 350*. Split the dough ball in half and roll both sides out to about 1/8-1/4 inch thick.
put filling on top of one side and then flip the other rolled half on top, carefully. Push down the edges so the filling doesn't pop out in the oven. Bake for 13-15 minutes. Let cool before cutting. You can store this in a ziplock bag and keep it in the fridge for about two weeks or you can freeze them. This batch makes about 12 bars, depending on how big you cut them.

Working out while watching tv

So this is really a 'no excuses' kind of workout. There is no reason why while watching TV you cannot workout. It will also help steer away from those late night cravings! Here is how it goes.

For every:                                Do:

Car commercial                       50 push ups
Travel commercial                  30 russian twists
New movie commercial          Plank for the entire commercial
Makeup/health commercial     40 Glute bridges
Food commercial                     Plank for entire commercial
Jewelry commercial                 40 jumping jacks
Gym commercial                     Exercise of choice!
Clothing/fashion commercial   40 high knees
Animal commercial                  50 leg lifts
Other commercials                    Drink 8 oz. of water!

Chocolate chip pumpkin cookies

Another pumpkin recipe, of course. These came out really good and certainly satisfied my sweet tooth.

Chocolate Chip Pumpkin Cookie

1 1/2 c. gluten free oats
2 T coconut flour
1/4 c. light brown sugar
1/2 c. Hershey's Special Dark chocolate chips ( mini chips would be better)
1/2 package of sugar free, fat free vanilla pudding
pumpkin pie spice and nutmeg, add to taste. ( I like a lot of spice so I put at least a half to a full tablespoon)
1 can of pure pumpkin

Preheat oven at 350*
Mix in the first 6 ingredients. Add the pumpkin half can first. The dough must be like cookie dough consistency, if dry just add more pumpkin, if too wet add some coconut flour. Mix all together and drop by spoonfuls onto a cookie sheet. Bake for 15-18 minutes. They will stay in form when baked. This is a great way to get more veggies into your kids food if they are picky eaters.

The BEST nutrition bar ever!

These bars are amazing and don't have any crazy ingredients. The ingredients are all natural and can be pronounced. They have healthy amount of fats, carbs and protein. If you are always on the run or have a hard time to get in a meal during the day or are stuck in traffic and your stomach is growling. I always have these in my purse or diaper bag when I'm out with the kiddo. I highly, highly suggest investing in these bars, QuestBar and Oh Yeah! Victory bars. They are delicious, soft and chewy. These are also good if you have a bit of a sweet tooth and want to munch on something but don't want to sabotage yurself. The coconut and the cinnamon roll are my favorite. The chocolate chip cookie dough Oh Yeah! bar has real mini chocolate chips in it, no fake stuff! They aren't all that expensive, maybe $1.50-1.95 a bar. Try one out!

Pumpkin Protein Pancakes

Pumpkin is in this season....again. And once again I am on a pumpkin kick. I made some protein pumpkin pancakes for my breakfast this morning and they came out really good! Here is the recipe.

Pumpkin Protein Pancakes

1/2 c. pureed pure pumpkin (not that pumpkin pie filling)
1/2 c. liquid egg whites (3 egg whites)
1 scoop unsweetened, unflavored protein powder ( I use Fitness Labs)
1/2 tablespoon cinnamon
1/2 teaspoon ground clove
1/2 teaspoon ground all spice
sugar free pancake syrup (I use Walden Farms calorie free pancake syrup)

Mix everything together and pour in a pre heated pan. When you see little bubbles flip and cook fr another 1-2 minutes.  Enjoy with some fresh fruit and a cup of joe!

P.S. Triple the amount of spices. You don't even taste the amount I added above.

How to de-seed a pomegranate

I absolutely LOVE when pomegranates are in season. I stock up on them like crazy but what I don't like doing is getting the seeds out. It's tedious and long. So I figured out a way to cut the pomegranate to get to the seeds easier. Just cut pomegranate down the middle horizontally, then again in half. Then just peel away at the sections. It makes it easier and beating on the back of the pomegranate with a wooden spoon doesn't work all that great. I found this to be the best way to get to the yummy tart seeds! Hope this helps you! :)

Also, another way to get the seeds out without getting sprayed with the juice is to fill a big bowl of cold water about half way and put the pomegranate under the water. This way you won't get pink spots all over your clothes, face and kitchen counter. Yes it leaves a beautiful color but you don't want that stain your counter top or that extra colorful freckle.

My Fitness UPDATES!

It has been over a year since I started working out again. I have had some ups and downs but pushed through them with the help of my family and friends. I took a before and after picture and all I can say is wow I have made some significant progress! And for all the moms and moms to be that are going to have a cesarean or had one and cannot get rid of that 'pouch', it is possible to get rid of that! It is all through diet, exercise and determination, simple as that! So I hope I inspire as many of you as I can to lose those last 10-20lbs. This was done through clean eating, hard work at the gym and some wonderful support friends and family.

Secret diet tips of mine...to you.

I have been watching my weight nearly all my life. I love to bake and cook, as it was passed down from me from my great grandmother to my grandmother to my mother and then to me. Cooking and baking has just been a huge part of my family. So once I started my new lifestyle I know I had to make some sacrifices. Getting rid of all artificial sweeteners, even Splenda (it's a chemically made sweetener, who wants to eat chemicals??). I also have some secrets to keep my cravings at bay. Here are a few.

1. NEVER go grocery shopping hungry! Your eyes become bigger then your stomach and you start to salivate over everything you see. Before you go shopping, have an apple and some all natural peanut butter.

2. Shop in the outer perimeter of the store. Everything you need in your healthy lifestyle is located along the back walls. Produce, meats, dairy. Forget everything in the middle isles. It is ok to go in there for the other necessities like pasta or oatmeal or the healthy items. But the majority of the foods you will find on the outside.

3. Snack attack! Yup, this has happened to me before. That snack attack 2-3 hours after a meal, my blood sugar starts to drop. Make a baggie with a hand full of almonds or walnuts along with some unsweetened (meaning no sugar added) fruit like dates or apricots. This will keep the blood sugar level and prevent binging on the next meal.

4. Switch from Splenda or sugar to Stevia. Stevia is a natural sugar source from the plant itself, often called the sugarleaf plant. Its extract is 300x's greater then regular refined sugar. Since it comes from a plant it can be labeled as ''all-natural''. Look for the words Truvia and Purevia when it comes to finding an all natural sweetener.

5. Switch from white rice to brown rice or you can also use Quinoa (pronounced keen-waa) in recipes that ask for a flour base. Quinoa is a very healthy grain-like food, but it is actually a seed and contains 9 essential amino acids therefore making it a complete protein.

Sweet tooth and cheat snack

Now when it comes to ''cheat days'', it is only one meal every week or two weeks (however long you want to go). It is not a cheat DAY, that is where self sabotage happens. You are what you eat and you cannot get the physique you want by eating high caloric foods throughout the day, doesn't matter if you exercise twice a day and just whatever you want because you exercise. It just does NOT work like that. What you put in your body is a reflection of yourself. So I choose carefully of what I eat. I found this little recipe on top of an all natural peanut butter jar. I tried it and it is now a new cheat snack for me!

Dark Chocolate Peanut Butter Almond Clusters
1/2 c. dark chocolate chips
1/4 c. smooth all natural peanut butter
1/2 c. chopped whole raw almonds
1/3 c. sweetened dried cranberries
1/8 tsp. almond extract (or vanilla extract)

Put chocolate chip sin a microwave safe bowl and microwave for 30 seconds. Stir until smooth and then stir in the peanut butter. Add the almonds, cranberries and almond extract (or vanilla). Stir until coated and then spread onto a non stick sprayed cookie sheet. I used wax paper instead. Chill in the fridge for an hour or until firm. Break apart and enjoy!

Perfect full body workout at home!

This is a great workout and will only take a half hour! So turn up the music and let's get started! 

The goal here is to do this quick, get that heart rate up!

30 jumping jacks

30 scissor kicks

40 quick high knees

10 pushups (on toes for advanced)

30 sec. jump rope (if you don't have one just pretend you are using one)

30 mountain climbers

10 jump split lunges (each leg)

30 sec. plank to starburst. 

10 burpees

30 crunches

30 sec. jump rope

Repeat 3x's. 

If you are more advanced and want a nice change up to your routine here it is! This is a circuit that is quick and really gets your heart pumping. This includes a timer so get it out. This will take about 30 minutes. This circuit requires a kettle bell, an exercise band and a barbell. If you don't have these at home you can use a gallon of milk or water as a kettle bell and the barbell and band you can improvise with whatever you have around your house. 

30 sec. jumping lunges. (no knees over toes, get the leg at a 90* angle)

30 sec. overhead walking lunge. Hold the kettle bell in one hand overhead. after 15 lunges switch hands.

10 second rest

30 sec. mountain climbers

30 sec. clean jerk with barbell

10 second rest

30 sec. squats with resistance band (Anchor the band on something that is sturdy. Hold it out in front of               you, hands together and in line with your shoulders. Add some resistance by pulling it away    

from the anchor, enough to feel it. Now squat, keeping that pull on the band. You will feel it in your legs and core)

30 sec. jump squats

10 second rest

30 sec. reverse crunch with band ( Lay on the floor, put the band on an anchor behind you. Put your arms straight above your head until you feel a resistance from the band. Now do a reverse crunch while continuing to hold that resistance. 

30 sec. burpees

10 second rest

30 sec. squat thrust with kettlebell

30 sec. mountain climbers

10 second rest

30 sec. pushup on barbell

30 sec. mountain climber on barbell

10 second rest

repeat 2 more times.

Kale Chips

I am always asked about these and how to make them. So I am going to share with everyone! This is such a wonderful alternative to chips and it is nutritious as well! I can honestly eat a whole bunch. They are even better warm out of the oven, sometimes they don't even make it to the storage baggie. 

Kale Chips

1 bundle of fresh kale
MSG/ Salt free Adobo seasoning (or any seasoning of your choice)
Pam cooking spray

Preheat oven to 300*(degrees). De-stem leaves as the stem is very tough and bitter. Place on a cookie sheet and lightly spray Pam on the leaves. This is just so the seasoning will stick. Sprinkle on the seasoning and pop in the preheated oven for 20-25 minutes. Make sure to check on these because they will burn easily. You just want to almost dehydrate the leaves and they will be crispy when you move them around. If they appear a little soggy, keep them in for another 3-5 minutes. When done take them out and let them cool before storing in a ziplock baggie. FYI these taste amazing when warm!

Dairy free ice cream.

Well this almost tastes like a Wendy's frosty, close enough without the dairy and the bloating that comes with it! 

Homemade 'ice cream'

1 frozen banana
1 tablespoon unsweetened cocoa powder
3 packets Stevia in the Raw (optional)

Put all ingredients in a blender/food processor. Blend until creamy. Guilt free ice cream! You can add chopped almonds or walnuts for an added crunch and some healthy fats. Enjoy!

New routine...a must!

Being in a plateau really is frustrating! So what I did was put myself through some torture at my local gym and dragged a good friend with me. They were offering a kettle bell, bands and barbell 30 minute session. Eh... sure why not I told myself. I am fit and have good endurance. I need to get out of my 'rut'. Well, after the first exercise routine was done, I was ready to throw up. 

What on earth did I get myself into! But instead of throwing in the towel, I took a quick breather and went to the next routine. After a half hour I was so glad that was done, but I felt so ,SO good! I am now out of my funky plateau and I cannot WAIT to do it all over again! So if you're reading this and are in a plateau or even want to mix up your workouts, try jump lunges for 30 seconds, a quick 5-10 second rest (long enough to setup to the next station) then 30 seconds of clean jerks. Just mix it up! Enjoy!