What I ate Wednesday (WIAW): 3.25.2014

Yea! A WIAW Wednesday that is being posted (a) on Wednesday and (b) early! What is going on in the Kemp Househould? Well, if you must know, I have a professional development seminar to attend today, so I actually had to wake up to get dressed. I am taking today off as a rest day, I am very sore, so I didn't trek out to Renegade at my typical 5:15am time. I did allow myself to "sleep in" until 5:45am, and am now ready to crawl back into the bed, with my clothes on!

Whoops! I thought the session began at 8:30, it starts at 8:00am! This will be quick since I still need to out my face on :) All oldies but goodies!

Breakfast

4 Egg Whites + High Protein Berry Oatmeal

Snack

2% Cottage Cheese + Stevia Packet + Blackberries

Lunch

Turkey Mash + Bead of Spinach + 2 Egg Whites + Braggs

Snack

I was unable to take a picture of my snack! Well, it was the Lemon Cream Pie Quest Bar, so I could have taken a picture of the opened wrapper, but later realized that I had ripped, folded, and maneuvered the thing in so many pieces while taking phone calls. Tuesday was busy since I am technically out of the office today, Wednesday, and with the upcoming Spring Break and then OAA (Ohio Achievement Assessment) testing, referrals are coming in droves!

Dinner

Pork + Russet Potatoes + Roasted Asparagus

Question of the Day: have you tried any of the recipes I have provided? Would you like more?

Michelyn

March Madness Upsets Galore!

Yesterday I shared about my dismay for my sprained ankle and the fact that the Toledo Rockets' season has come to an end. I also asked readers to share some of their disappointments or upsets of late. Well, my 10 readers had nothing for me, which is ok with me. Today, I have a few March Madness upsets that I am elated about. Isn't it funny how quickly one's mood can change. Well, don't get me wrong, I am pretty bummed about this ankle situation, but I do believe that a few days of rest will do the ankle good! And, I need to thank the members of the National Black Marathoners Association Facebook page for all their recommendations and wise suggestions. I had never posted any inquiries on the page, but simply felt compelled to ask the veterans their advice about my marathon trajectory. To my astonishments, the advise came running in (pun intended), hehe.

The first upset of the NCAA tournament was Dayton beating Ohio State University. From my standpoint, people too often assume that the high major teams and/or the high-seads will beat the mid-major teams. I was pretty pleased to see this in-state rivalry game end the way it did. It just further proves that their is great talent at all levels in college basketball.

But, The University of Florida (Go Gators!) and University Wisconsin-Madison (On Wisconsin!) are simply superior, in all respects, and if you put them high on your bracket you are one smart cookie.

Now, the Cinderella story of the 2014 NCAA tournament no doubt is the NDSU Bison men's team! Hell to the yeah! If you missed this game, the highlights will only give you a small glimpse into the pure excitement and thriller of a game that was had. Here are the three highlights of the game, in my opinion:

3. Freshman guard, Carlin Dupree whose fade reminds me of the Fresh Prince of Bel-Air hit two free-throws after sitting the bench for nearly 40 minutes. So basically, what I am saying people, Carlin was not "lose" in basketball terms, and went out there and made buckets! And, did I mention he is a freshman?!!?

2. Got to go back to my boy Carlin. In OT, with only about 40 seconds left in the game, Carlin drove and made a gutsy lay-up which pushed the Bison up four!

1. The number one play of the game, hands down, goes to Senior point guard Lawrence Alexander, better known as LA. With seconds on the clock, in regulation, and down by 3 LA swished the hottest three of the day!

And then, the highlights after the game; brought tears of joy. I am such a stinking sap, but I love it!

Question of the Day: How is your bracket fairing thus far?

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

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

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