Satisfying Those Pregnancy Cravings

The most common question I get from friends and family members is, "How are you feeling/doing?" This question is typically followed by, "What are you craving?"

I have no idea why I feel awkward but for both of these questions, I don't have a riveting response. I have felt, for the most part, really good. As I have said before, I truly did not suffer from morning sickness, extreme exhaustion, and have yet to reach the point of complete discomfort. I know those days are nearing me sooner than I would like to anticipate. However, I can't really say that I have had crazy pregnancy cravings or desires for indulgent foods anymore than I did before I was pregnant.

I have always been a person with a HUGE sweet tooth! As a youngster, I loved going out to eat. I would get an appetizer as my meal and then get dessert. Then as a teenager, you know when you are all body conscious, I would opt for a salad and then a huge dessert! I no longer do this when dining out, but I would much prefer a blondie brownie ala mode over any exquisite steak dish any night (I'm salivating just thinking about it!)

I guess the truth is that I do have cravings, on a daily basis, but I try not to indulge in them. But, this is no different than prior to being pregnant.

I have let up on a few things. For example, I now indulge in ranch dressing and croutons on my salad! (Gasp) We have those in the house for when the players are over for dinner, but I have now claimed them both as my own, lol. I occasionally will water down the ranch, to lessen the calories, but more often than not it's full blown ranch and I am sticking to it! I too do not limit carbs for early in my day, and I stopped trying to limit my cheese/dairy intake. If we have a baked potato with dinner, I use sour cream & butter, and am loving all the fat! However, we really do not consume white starches, well potatoes, but no white breads, white rice, or noodles. We continue to use quinoa noodles, quinoa instead of rice, and Ezekiel bread/muffins.

Just watch Fed Up, and you will not want to consume any fast food chain items. Over the last year and a half, Coach and I have slowly transitioned to a more Real Food philosophy on eating. Well, Coach really does not have a choice in the matter, lol. I do the grocery shopping, and cook many of the meals so he is transitioning out of necessity, rather than desire. But, he does feel a difference when he is eating well-balanced and natural foods vs processed foods. I do not know how the guys do it being on the road. I mean, they kind of have to eat all that processed food on a regular basis. Coach habitually gains 10-15lbs each basketball season, which he loses after the season is over, because of the eating out and his decreased workout sessions.

We definitely are not consumers of all local, organic, and non-processed foods but we make a conscientious effort to not consume lots of crap. I recently read "Real Food For Mother and Baby" and highly recommend the book to any woman who wants to conceive (TTC), is pregnant, or just interested in books about eating 'real food.' My mother read the first few chapters and found them very interesting. I am very grateful to one of my cousins who sent it my way!

Now please do not think I am over here saying I eat broccoli and grilled chicken every day all day because that is untrue! When my mother was in town a few weeks ago she made some scrumptious brownies and cookies for Coach's office. Please believe I made a plate just for me!

Or, the other night when I consumed 75% of the pint-sized So Delicious Soymilk Turtle Trails frozen dessert. Coach was a little miffed so he went out to Whit's Frozen Custard and got himself a desert. I have actually never eaten Whit's even though Coach sings its praises. He let me have a bite, and I was so elated when I decided that it's not as good as Handel's in Toledo! Now, do not even get me started on Insomnia Cookies! O-M-G, those cookies are beyond divine, but surprisingly we haven't eaten them in a couple of months. If you are in Athens, you must try the Peanut Butter Cup Cookie - pure chocolate-peanut buttery goodness.

What sweet & salty, fun things am I consuming on a regular basis?

Banana Ice Cream: One of the easiest home-made desserts that only requires 3-ingredients - banana, peanut/nut butter, and almond milk! Now if you want to get fancy you can add vanilla, cinnamon, and any other toppings that your heart desires! Coach enjoys this when I add chocolate chips to the mix or even coconut. Yum, here is a simple Vegan Banana Ice Cream Recipe.

Silk Almondmilk: Nothing too fancy about this rich, chocolate drink. I do prefer to buy the individual packs of the Silk Dark Chocolate Almondmilk to control my portion size. I have a tendency to desire a beer glass size when I purchase the half gallon size.

Nachos with Cheese: As you can see, there is only one salty indulgence that really calls my name and it is quite simple - nachos with melted cheese! Then all you need is a side of salsa and your snack is complete. And, quite well-rounded if I do not say so myself (veggies, protein, and carb [ Kidding; not kidding lol. I honestly do not consider salsa a vegetable unless it is home-made!]).

Gluten-Free Banana Bread: We do not follow a strict gluten-free and/or paleo diet, but I do tend to cook with many recipes that qualify as one or the other. Recently I found this delicious One Bowl Gluten Free Banana Bread and know it will be on high rotation. I may also whip up this Sweet Potato Bread for Coach for when I am out of town!

Peanut Butter & Chocolate: This is a concoction that I have been doing since I was young. I first melt chocolate chips in the microwave and then stir in peanut butter or any type of nut butter. If I want to be fancy, I use crunchy nut butter and eat away. Because of my affinity for this snack, I try not to keep chocolate morsels readily available in the house!

SoDelicious Frozen Desserts: Hands down some of the best frozen, non-dairy stuff that I have ever had is the SoDelicious line of frozen deserts. Now, these pint-sized delicacies are not inexpensive by any means. I believe the soy line tends to be a little cheaper than the coconut or almond varieties, but they are absolutely scrumptious!

Oatmeal with Nut Butter: This one isn't so fancy and many would qualify this as a breakfast, which I would agree, but I do love the days when which I add a scoop of peanut/nut butter to my oatmeal. I too have used PB2 and enjoy it just as equally.

Follow my pinterest board, Healthy Snacks & Sweets... Is that Possible, for a host of other tantalizing desserts and snacks that are healthier than many of their store-brand and fast-food counterparts!

Happy Snacking!

Michelyn Cynthia

Whole 30 Food Diary Week 1

On September 1st, Coach Kemp and I embarked on the Whole30 Challenge. It may be more fair to say that I coerced Coach Kemp into the program because he was not that excited about it at first. I convinced him to join me for two reasons (a) I would not be preparing non Whole30 meals for dinner and (b) he should want to support me by joining me! You know the saying - Happy Wife = Happy Life.

He did have a few slip ups, for example, the few alcoholic beverages consumed, and the last of the goat feta cheese from the Athens Farmers Market. I am sure there have been a few other "small" cheats, but in all; Coach has been doing well with the program.

I too have not been perfect. On day 1, I mistakenly put dairy-free cheese in my eggs. Who knew that the GoVeggie lactose-free cheese slices do have trace amount of dairy and soy. On Tuesday morning something triggered me to take a closer look at the ingredient list. Then on Tuesday I had a cup of coffee with So Delicious Coconut Creamer, and realized after taking a few sips that it most likely had sweetener it in. On Thursday I had my coffee with plain coconut milk (the canned version), and I am not so sure if I am a fan. Part of me desires to rid my small habit of coffee drinking entirely, so I plan to make it a priority for week #2.

At this point, I can't say that I feel much different. To be honest, Coach and I ate pretty healthy overall, but I do believe that a cleanse is good for everyone. Prior to the Whole30 Challenge I purchased about 75 % organic and local foods; now I am closer to 90%. Some of the main changes have been to organic eggs, butter, bacon, seasoning + herbs, and more produce. I first purchase any fresh produce from the Athens Farmers Market, and then hit up the local Kroeger for their organic section. If neither has something that I need, then I purchase non-organic produce. Like today, I am planning to make a paleo-friendly shrimp stir-fry with cauliflower rice. I did not see any at the market or Kroeger, so I purchased the regular cauliflower. "It Starts with Food" recommends to buy frozen, but I don't think cauliflower rice would turn out too great with frozen, organic cauliflower.

Here are a few eats that I had this week. The following are not in order of Breakfast, Lunch, and Dinner because as the Hartwigs explain, you must re-think these overall. What they mean is that you may not always eat eggs for breakfast. In my case, on Friday night I had a "breakfast" type of meal with left-over Tilapia for breakfast. I did have my infamous turkey mash for lunch almost everyday except for Friday when Coach Kemp and I got steaks at a local eatery. This is why I ended up eating a breakfast for dinner, I was kind of over meat by the evening.

3 Whole Eggs, Handful Spinach, Petite Klondike Potatoes (with olive oil, pepper & seasoning) And Organic Berry Mix

Cinnamon Apple & Carrot Turkey Mash (Recipe Coming Soon!) & Organic Green Mix

Paleo Chicken Curry &Spaghetti Squash

Bacon Wrapped Asparagus (Recipe Coming Soon!) & 3 Whole Eggs 

3 Whole Eggs w/ Avocado Slices, Mixed Organic Berries And Petite Klondike Potatoes (with olive oil, pepper & seasoning)  

3 Whole Eggs, Sauteed Mushrooms (in H20), Mixed Berries And Petite Klondike Potatoes (with olive oil, pepper & seasoning) 

Organic Corn & Steak

Pecan Paprika Tilapia on Bacon Brussel Sprouts (minus maple syrup)

Breakfast Frittata with Spinach, Tomatoes, Peppers & Onions And Mixed Berries (This is 2 servings)

This morning I went to crossfit, then hit up Wal-Mart for a few necessities, and ended my Saturday morning shopping with the Athens Farmers Market & Kroeger. The picture below shows the goodies I got this Saturday; all for $20! In the left hand corner that is a squash of some kind; don't ask what I plan to do with that! The lady was short on dollar bills, and my total was $4; I simply grabbed the first thing that was $1.

Athens Farmers Market 9.6.2014

Michelyn

What I Ate Wednesday (WIAW): 4.1.14

Well, I am all packed for Texas, yee ha! Just ate my morning breakfast, allowing that to settle before trekking off to Renegade for my final WOD of the week!

Well, if you read my post from yesterday, you will know I was inquiring about your thoughts on preferred low calories/carb spirits. I figured I should pose the question to our Facebook group, and I got plenty of ideas. Many folks commented that they just forego their health conscious ways, and just let lose. Well, I am allowing myself to indulge for a number of days, so I did not want to embrace that philosophy. So, no margaritas, long island iced teas, or extra fruity drinks. Of course some mentioned the light beers but then some others reinforced my idea about the Crystal Light! Crystal Light has so many options, even "mocktails," so before going to my workout, I am going to stop by the grocery store and buy one or two boxes!

Breakfast

Oatmeal + 1/2 Banana + Chocolate Protein Powder + 1 Tbsp. Almond Butter

Snack

Cookies & Cream Protein Shake w/ Spinach

Lunch

1 1/2 C 0% Greek Yogurt + 1/2 Braeburn Apple + Sweetener and Sweet Potato

Dinner

J. Alexander's Alaskan Salmon

Question of the Day: Are you on a "get fit" for summer quest? Or for some other bug event?

Michelyn

Fruit-filled French Toast

So I am ALL about easy peasy recipes, and I have got one for you! Actually, all of my recipes are pretty easy and simple, just the way I like them.

This breakfast or snack option only takes about 15 minutes to whip up, and your taste buds will be praising you during each bite. You can thank me after you try it for yourself. I also must share that this is not a recipe that I devised personally, but one that was shared by one of my fellow friends from Renegade, Jocelyn. She could probably develop a cookbook with all the quick recipes she has shared in these two weeks. And she's got great knowledge, or enjoys researching, about healthy foods. Hey, one has to have a friend in your corner that is willing to do the research and then share!

Ingredients

• 4 eggs (3 egg white + 1 whole egg)
• Organic Canned Pumpkin (not pumpkin pie filling)
• Sugar-Free Syrup
• Berries
• Cinnamon 
• Sugar-Free Sweetener (such as):
• Stevia/Truvia Individual Packets
• WOW Better Stevia. I have been using the Cinnamon Vanilla 

Directions

1. Heat 10-inch pan on medium heat with a little oil spray/mist
2. Beat 3 egg whites and 1 whole egg in a bowl while pan becomes warm.
3. Add approximately 2 TBSP of canned pumpkin, sugar-free sweetener of choice and cinnamon. (I have also used Pumpkin Pie Spice)
4. Pour egg/pumpkin mixture into pan, and allow to settle for approximately 2-5 minutes. Th time depends on your stove. Jocelyn originally stated 10 mins, but my gas stove is very hot, and that was a little too long. 
5. Once egg mixture becomes "slightly firm" add in berries of choice (blueberries, raspberries, cranberries, strawberries, etc.). I do not indicate an amount, maybe 1/2 C - 1 C depending on our fruit preference. 
6. Cover with lid for approximately 5 mins.
7. Once settled, and juices have been released, fold like a sandwich and recover for 2-3 mins. 
8. Dress with additional fruit/berries and sugar-free syrup. 

I personally do not enjoy cooked fruit, but I absolutely love this recipe. It is so easy and good for you. This whole eating healthy is so much fun. I am just getting started. In my opinion this is best with raspberries cooked inside and fresh strawberries outside. The raspberries really "juice" while cooking, yum! I do not encourage the use of frozen fruit. I tried this and it wasn't as good. However, if in a pinch, I would do it again. 

Here is the rundown on berries:

1 cup of blueberries has 85 calories.
1 cup of blackberries has 65 calories.
1 cup of strawberries has 45 calories.
1 cup of cranberries has 46 calories.

Ok, in other Jocelyn news, I may need to re-name this post! But she also shared this great article, see I told you she is resourceful, about the Nine Foods You Should Never Eat Again. Here is the list (I encourage you to visit the full article for justifications):

1. White bread, refined flours
2. Conventional frozen meals
3. White rice
4. Microwaveable Popcorn *
5. Cured meats with nitrate, nitrites
6. Most conventional protein, energy bars *
7. Margarine
8. Soy milk and soy-based meat substitutes *
9. "Diet" anything

The three items that I starred surprised/shocked me the most. I have learned more about reading and dissecting the ingredient lists for all foods, but especially energy, protein bars. The writer does share that not ALL energy/protein bars are bad, but that a vast majority are. He includes a short list of some "clean" bars but fails to mention Renegade's "beloved", Quest bars. If you are interested in buying some protein bars, I highly recommend that you check out GNC who is offering 25% off all orders with code, THKSPRG!

Question of the Day: What from the list above surprises you the most? Can you delete it from your diet?

Michelyn

Body Fat, Body Weight, and Your Former You: From A Former Pageant Girl's Perspective

Hi Followers! Sorry, I know this post is coming very late in the day and will not encompass my planned "What I Ate Wednesday" post! I will return to regularly scheduled programming next week.

On Tuesday, when I actually document what I ate, I got a flat tire en route to the gym! Oh, don't you fear, I made it there safely, did my workout, and then the hubs came to the rescue and assisted me with transporting my car to the nearest auto care center. Basically, that early morning incident, threw off my entire day! I am so thankful that the flat tire decided to "pop" at a time in which Coach Kemp was actually in town until 10:00am! Yikes, frequent traveler husbands, can be MIA at the most inconvenient of times. But luckily, I was able to count on one of the coach's wives, Tish Mincy, to give me a lift later in the day and then a spontaneous Girls Night Out! We ended up having an enjoyable evening despite some questionable customer service at an area bistro. Not a good look as the owner is a booster. You know as a former waitress and customer service representative, you never truly know who knows who. The name of the restaurant will remain nameless, but pure disrespect and unprofessional handling by the restaurant manager, who was the main culprit. The husbands already got a FULL report of the situation. It is truly a shame since the food and atmosphere was cute for an area bistro.

Ok, so my next complaint is with the city of Toledo for all the potholes hence my flat tire! Get it together, and fill the holes! Next....

Today I ran across a great article that is so fitting for my stage in life and quest for optimal health and well-being. I have decided and am determined to stay on this voyage for the remainder of my life; through all of life's trials and tribulations, celebrations, and daily struggles. The article that I am referring to was written by a former Miss New York, Shannon Oliver, whose blog Generation grannY is now on my reader feed. In her recent post, More Than One Healthy Body: Former Pageant Girls Weigh In, she discusses how an individual "healthy body" may evolve (body weight and physique in her article) but still be considered healthy. She posits the notion that a healthy body does not have to mirror fitness magazines and celebrities. But she also touches on a more personal, and very small population of women, former pageant queens, who sometimes struggle with accepting the fact that they have gained 10-25lbs since their competition days!

What I enjoyed most was the numerous "former" queens during their pageant days verse the current weights, workout regimen, and outlook on health! I have on numerous occasions reminisced through my old pageant day pictures, especially those from when I competed at Miss USA and longed for the body I once had.  

Today looking at this picture, I am not even that impressed, although the scale tipped at the lowest it's ever been for me, at least as a grown adult. When I competed at Miss USA I weighed 130lbs, wore a 2-4, and am 5'8"! All of my friends and family, exclaimed that I was so thin, but I was actually one of the 'larger' contestants. Today I weight about 10-15lbs more, and am a size 4-6. So, when you look at pounds, it is not that significant which brings up another fact - muscles weigh more than fat!

Today, I am now more concerned with body fat than the number on the scale! I actually can't recollect my body fat percentage when I was competing, but I do my weight; maybe because that was the number I was most concerned about - losing the pounds and seeing the scale move DOWN! And, that's all anyone wanted me to report!

Question of the Day: Do you struggle with comparing your current weight/physique to your "golden" days? 

Michelyn

Everything But the Kitchen Sink - Turkey Mishmash

Happy Thursday! As promised from yesterday's post I would like to share my Turkey Mishmash recipe, which is super duper easy and can be altered in so many ways. And, I will share some of the ways to mix this dish up as well.

I should first explain why I entitled this post, "Everything But the Kitchen Sink"... Well, my health-conscious aunt, who is the epitome of hostess with the mostess regularly makes a breakfast dish with organic turkey sausage, and an array of organic vegetables. My father dearingly calls it, "Everything But the Kitchen Sink" because you never know what combination of veggies and spices will be found within it, but you are never disappointed.

Everything But the Kitchen Sink

INGREDIENTS

• Fresh Spinach
• 2lbs Ground, Organic Turkey
• White Onion, Diced
• 1/2 Zucchini, Diced 
• 1/2 Yellow Squash, Diced
• 1/2 Bell Pepper (I used a combination of yellow, red, and orange) 
• Mushrooms (one carton)
• Steak Tomatoes
• Parlsey
• Cilantro
• 1/2 C. low-sodium, organic tomato sauce
• 2 tbsp. Coconut oil
• Bragg's Liquid Amino's 

DIRECTIONS

1. In a large skillet, place 2 tbsp. of coconut oil in pan, and allow to coat entire pan on medium heat.

2. Saute 1/2 onion, zucchini, yellow squash, and peppers until softened.

3. Add the ground turkey.

4. In another saute pan, place a small amount of water in pan and allow to get hot on medium heat. Once hot, place 1/4 white onion and sliced mushrooms (I bought the pre-washed and sliced ones).

5. Once the turkey has cooked, then pour the 1/2 cup tomato sauce over and coat well. I simply placed enough tomato sauce to have a light coat over meat and vegetables. 

6. While the onion and mushroom mixture is cooking, place fresh cilantro and parsley into the pan, and allow to saute. 

7. To serve, place a handful or two of fresh spinach in bowl/plate, then add meat mixture, followed by mushrooms. Spray 1-2 pumps of Bragg's on top, and then adorn with 1/2 steak tomato! 

8. Eat!

In the past I have also added squash, mushrooms, green beans, and corn to my turkey mishmash. If you have someone in your family who doesn't like ground turkey, then use lean beef or pork. Honestly, the options are endless. 

Also, don't like spinach! Try sautéing green cabbage instead. Super easy, directions below:

INGREDIENTS:

• 1/2 medium head green cabbage, Shredded
• 1/2 C low-sodium organic chicken broth

DIRECTIONS

1. In a large skillet, sear the cabbage until it starts to brown
2. Toss and add a small amount of chicken broth, enough to "wet" the pan
3. Saute until the cabbage is very soft

Michelyn

What I Ate Wednesday (WIAW): 2.18.14

Breakfast

I ended up working out after-work, so I did not consume my pre-workout BCAA's as I did last week.  So, to break my fast, I had three Applegate breakfast sausages, sauteed spinach, and blueberries. I highly recommend the Applegate brand as it is GMO-free and organic . I have only tried the Chicken and Apple Breakfast Sausage, but many at my gym also rave over the bacon! I will pick this up at The Fresh Market this weekend! I have included the recipe for the sauteed spinach below. It is super easy and free of all oils!

Sauteed Spinach Recipe

Ingredients:

• Handful fresh spinach
• Organic Minced Garlic
• 1/4 c Organic Tomato Sauce

1. Place organic tomato sauce in pan, with a "squeeze" of minced garlic. Allow pan to get hot.

2. Place fresh spinach in pan, stir frequently and allow to wilt

3. Serve and enjoy!

Snack #1

On our 7 week challenge we are encouraged to eat plan 2% Greek yogurt. Chobani is my favorite brand, and can be purchased in the larger containers at most grocery stores and/or Costo/Sam's. This is a new-to-me concoction of 1/2 cup Greek yogurt, 2-3 drops of Cinnamon Vanilla NOW Better Stevia liquid sweetener (so yum), and a sliced banana. I then added two small yellow tomatoes to get some veggies in as well.

Lunch

Last week I discussed my desires to decrease my oil intake, and one of my childhood friends, Chris (Hall) Curtis who blogs at Curtis Family, shared with me that she and her health-conscious husband sautee using water! What! So, of course I had to give it a try. I used water to saute the onion and mushroom mixture, and it was delicious! I will share the recipe for this dish tomorrow, so stay tuned. I also used Bragg's Liquid Amino's instead of salt. I know, I said I was not going to fret over my salt consumption, but I lied and I think it is for the good!

Snack #2

Prior to getting my sweat on at Renegade, I decided to make a quick protein shake. The base of this shake is HerbaLife, since Jason and I are distributors, contact me if interested. Are you wondering if your computer screen is ok, it is! I also added a serving of Swanson's Green Food which made the shake green, like The Hulk. I also added a frozen 1/2 banana, water, and natural/organic peanut butter.  It was so darn good!

Dinner

Dinner was oh so delicious! My husband is half-way on this healthy-eating bandwagon, but last night's dinner may have made him a converter. This is flank steak from The Fresh Market which we allowed to marinate for 2 days. I also had a small side salad with a super easy dressing of Red Wine Vinegar + 1 Stevia packet. I actually made enough for two salads with that recipe, and I was surprised that I enjoyed my salad much better! Jason also threw in a little feta cheese, which never hurt nobody!

I too purchased a food scale, or two, to be exact last Sunday. In the picture, below, you can see that I first bought a super cheap-o one. When I opened it to use, I learned that it was broken! Now this thing only cost $5.99, so I should not have been surprised. Lesson learned that sometimes, ok most times, it is worth paying a little extra for an item that is more durable and last-longing. I then went to Bed, Bath, and Beyond and purchased the Biggest Loser 6.6 lb Digital Kitchen Scale. This only cost $19.99 and then I was able to use a 20% coupon, major score!

Do you use a kitchen scale? What brand?

What flavors of NOW Better Stevia have you tried?

What do you enjoy in your smoothie?

Michelyn

Portion Sizes & Citrus Tilapia Recipe

Now that I am really cognizant of every food item I place in my mouth, I have really been monitoring my portion sizes, especially for those things that can easily sabotage one's diet. I've got to be honest, I am one of those cooks that approximates when it comes to measuring. I follow recipes, and prefer to have a recipe than developing an entire dish from scratch, but I am not great, overall, at measuring things like salt, oils, and my condiments.

On the top is a great example of my "heavy" hand with fresh-ground nut butter, which is growing on me, then compared to 1 tbsp., bottom picture, that was measured out.

Welp, there you have it! I officially diagnosed myself as a "heavy hander," and have relegated myself to measuring everything. I am even on the quest to purchase a food scale, as I am somewhat frightened to learn about my potion sizes when it comes to my meats/fish. At our first session, they shared the "palm" tip, but I don't even trust myself with that one.

Sticking to this topic, I typically saute my vegetables in EVOO which is good, right? Well yes, but again portion sizes. I figured it was time to change it up a few notches so this morning I used organic tomato sauce to sauté some spinach, about 2 full handfuls. I also added some fresh oregano, a sprigs worth, paired this with my 2 eggs, and it was absolutely delicious.

At this point, I am monitoring my oil intake and portion sizes with proteins. In another few weeks I will begin to analyze my salt intake. At this time, trying to monitor everything may drive this woman batty!

On Wednesday, I promised the citrus tilapia recipe. Well, at that time I did not read the dispersal disclaimer on our 7-week manual. So, I searched the web for another great looking recipe.

Sweet & Spicy Citrus Tilapia

 Michelyn

Thoughts on My "Diet"

Granted it has not been a full week since I began my 7-week challenge, I figured now was a good time to share my reasoning for embarking on this journey. Let's first be clear, I know I am not overweight by any means. My current body fat percentage lies in the middle of the "Fitness" category. In the contrary, I realize that I have strived to live a "healthy" life by being active and eating my fair share of fruits, vegetables, proteins, and all that jazz. However, I also realized that living a healthy lifestyle is a journey and some guidance never hurt anyone. What truly resonated with me, this occurred after I decided I was doing the challenge, was an open letter written by one of the owners/trainers of Renegade, Jen. In her letter she shared her journey from being an "inactive" youth to fitness trainer and competitor. My youth was not like hers in the activity department, in the contrary I was active in dance (classes 4-6 days/week), but I did eat my fair share of fast foods as did many kids of my generation. What truly struck a cord was about her transition from her youth to her young adulthood. She speaks freely about spending hours in the gym, but then going out on the weekends drinking and eating un-healthy foods. Ok, so I am in my early 30s so I am not binge drinking like an undergraduate, but I saw commonalities with in my own life with working out, but not emphasizing my diet. 

I am now defining diet as the foods you put into your mouth, the combination, amount, and timing of these foods. More recently I have seen many health magazines, blogs, and Instagram speak of the 70/30 approach to weight loss. The 70/30 approach is a rule of thumb that says about 70 percent of initial weight loss comes from changes in diet and 30 percent from exercise. And more recently I have seen 80/20; that kicked me in the butt, literally! 

So basically, I am truly hoping to make lifestyle changes through the next 7 weeks. Am I hoping that I become more lean? Absolutely! I workout often, and have for some time, and to be honest do not believe my hard work shows through, enough. I typically get asked if I was an athlete, or if I run, but I do not have visual definition that I desire. I know that I will not lose 5% body fat in 7 weeks, but I am hopeful that I can "see" some physical differences in my appearance. 

Michelyn

What I Ate Wednesday (WIAW) : 2.11.14

Welcome to my first installment of What I Ate Wednesday (WIAW), and as you can tell by the date I am actually referring to what I ate on Tuesday but posting on Weds! I know us bloggers love a good title.

I am personally on Day #3 of the 7-week challenge, and all I really yearn for is a glass (or two) of wine and blue cheese dressing for my salad. Am I asking for so much? Yes, stay with the plan Michelyn. Ok, so without further ado, here is my menu:

Pre-Workout Fuel:

It is obvious that I need to purchase a new Blender cup; this one is about one year old and has been through the ringer, but inside I have 1 scoop of Branched-Chain Amino Acids (BCAA). This is the Scivation XTEND  Raspberry Blue flavor. This was my first time drinking this pre-workout concoction, and overall it was pretty good. I am a water drinker and had to get acclimated to the sweetness of the beverage. I am an odd duck (says my husband), I really do not enjoy juices, and am always "watering down" any fruit beverage. I much prefer water or a diet soda, which are truly not good for you anyways.   I am thinking I may also enjoy their Strawberry Kiwi and Watermelon Madness flavors as well, I will let you know my thoughts on those two flavors as well.

Breakfast

For breakfast I had two whole eggs, cauliflower hash browns, and blueberries. This was my first attempt at cauliflower hash browns and although it tasted alright, I am not sure if my execution was on point. My trainer, Jen, said you simply saute shredded cauliflower in EVOO with garlic. Well, that is what I did... I had it again today, Wednesday, and let it sit a little longer. It still does not resemble some of the pictures I see from Google, but I am also not adding any cheese. Overall, it is pretty tasty, so whatever!

Snack #1
Snacks = Protein + Fruit + Veggie!

In my early morning snack, I devoured steamed broccoli and carrots from dinner the previous night with some organic salsa, two Sargento 2% cheese sticks, and a mandarin orange.

Lunch

Lunch is a "Pinterest Find," Paleo Chicken Stuffed Peppers (recipe altered a little - no tomatoes or coconut butter). The recipe can be found  at This Mom's Sweet Life After Babies. Jason too had this for lunch and raved about it! I consider this a double score, he even ate it cold! I did add a little hot sauce for some jazz! Overall, it was very tasty and full of veggies, which I love!

Snack #2
Remember, snack consists of protein, raw nut butter; fruit, half a medium apple; and vegetable, steamed broccoli and carrots.

Dinner

For dinner I made Citrus Tilapia, recipe to be shared tomorrow, and a small salad. It is also suggested that we have another serving of vegetables, but I am currently struggling to eat all of this food, so I nixed the side vegetable and only had a salad. For the dressing, I missed EVOO, balsamic vinegar, and Penzeys Italian Seasoning.

Overall, I am feeling quite full all day. I used to love salads, but was not so thrilled with my salad from last night. I guess it's not the vegetables that I enjoy most, but the salad dressing!! One of the other members shared another salad dressing recipe that I will try soon, I am hoping that will re-ignite my love for salads...

Michelyn

Workouts in Review Week 1

On Sunday I began a 7-Week Challenge with my local gym, Renegade Fitness, to improve my overall health and well-being. I would consider myself an overall "healthy" person, but I know there are many areas that I could improve on. When I first learned about this challenge, in like November, I immediately told my husband that I wanted him to gift me this as a Christmas gift! Ha, yes, I am that crazy person that desires fitness-related things for Christmas. Hey, Coach Kemp is a lucky man; he can gift me as many running shoes, workout clothes, and gadgets as his heart desires and this lady will take no offense! I also have another fitness goal which I will unveil in the coming weeks, but I am all about accountability and posting my workouts and meals will help me strive for perfection.

February 2- 8

Sunday: 
9 miles (outdoors)

Monday:
5 miles (treadmill)

Tuesday:
Renegade Metabolic Workout

Wednesday:
Rest Day

Thursday:
3 miles (treadmill)
Renegade Metabolic Workout

Friday:
5 miles (treadmill)
Renegade Strength Workout

Saturday:
3 miles (outdoors)

So this past Saturday was supposed to be my second rest day, but I skipped out on my 3-mile run on Tuesday (hey, I got a facial) and had to squeeze it in on Saturday! I was actually hoping to log a few additional miles, but it was 10 degrees outside and my body was not cooperating! Honestly, my outdoor running threshold previously was 20 degrees while in Madison, WI (like 4 years ago), then when I moved to Fargo, ND it decreased to 15 degree, and now I moved to 10 degrees! What is wrong with me? Well, 15 degrees in Fargo is probably closer to 10 degrees or even 0 degrees here in Toledo. There is absolutely no wind, in my opinion.

Total Miles Logged: 25
Total Renegade Classes: 3

Michelyn

Day of Rest & Detox

Well hello from Starbucks! 

Coach Kemp has begun his July recruiting schedule a tad bit early with a little "teaser" trip to Indianapolis. He left early this morning and is planning to return home in time for dinner! His four-day trips will commence this Wednesday! Since he left, I decided to take it easy today. Ha, you see that "to-do" list in the corner. That actually was not on purpose, but after looking at the photo, I figured it was quite fitting. Do you write to-do lists? I am notorious for them. I have about three on our fridge right now, two of items to purchase at Home Depot and Bed, Bath, and Beyond; while, the second is my general to-do list with things like change address for things such as my credit card, car payment, etc. I know iPhones have the list app, but I have an affinity for actually marking or crossing items off the list! (I can't believe I'm sharing how truly nutty I am). Now, my lists are never in sequential order as my next line of business is to browse and enjoy our area mall. The mall close to our house is a Westfield Corporation, similar to the two in Madison.  Jason was ecstatic during his interview stay to report that the mall would be to my standards. Think I should go walk around so I will know the lay of the land. 

Yesterday's update post alluded to my progress, but I neglected you all of pictures.... Well,here is the progress from a room full of boxes to the mess now sprawled out in our two-car garage. 

This is right after the movers left.... Not too bad, right?

Around 5:00pm when I thought this would never end....

The garage aftermath! I promise this is a two-car garage, but the boxes have completely taken over! 

The heavens opened last night while opening an un-identified box that was upstairs in our master suite. It was around 11:00pm, Jason was laboring over some new outdoor furniture and I decided that my unpacking of boxes upstairs could wait. I had a very enjoyable Lush bubble bath!! 

Detox Update:

Coach and I recently joined a boot camp style gym here in Toledo, frequented by many of the UT athletic department employees.  Well, they provided their members with an optional 21-day Detox Challenge. I figure since I have many new things going on in my life, why not start out this whole experience from a different prospective. I have never done a detox of any sorts and SUCK at diets... So as you can see, my past experiences indicate that this will be a huge failure. I got to thinking, many of the bloggers that I follow document their work-outs and/or diet plans to keep themselves accountable, maybe I should give this thing a whirl. So, for the next 21 days I will document my food intake in hopes of sticking to the plan. 

The Plan:

Vegetables (no white potatoes)

Fruit

Fat

Quality protein

Water

Basically, the plan consists of very, very, clean eating for those of you familiar with the "clean eating" philosophy. 

I will get more specific tomorrow about the Detox as well as my food intake for Day 1. 

Michelyn