What I Ate Wednesday (WIAW): 4.22.2014

Thank you to everyone that sent me kind text messages and Facebook messages after yesterday's post. In the end, I do know that everything with this move will go smoothly, so I really do not have much to be concerned with. But, I am an ultra planner and don't handle "surprises" well. My emotions are pretty much in check, well until Sunday, and things are falling into place. In all, I just felt it necessary to share why I was quiet for a week and a half. I do realize that families move frequently for many reasons, and I am no different. I am just not that great with sudden change. I have really had to grow with this being married to Coach Kemp. Our first few years of dating, I was all about the 5-year plan, and sticking to it. Well, in this business 5 years is a very long time. I had conceded to a 2-3 year plan, but I may be rethinking that idea as well!

Today I received such a kind present from Julie Kowalcyk that I must share before delving into my regularly scheduled post, which I am planning to return to. I took a picture of the scarf that she gifted me as well as some presents my mother sent me last week. Well, the scarf is green with navy polka-dots so I can remember my Toledo Basketball Family. I am very appreciative for the gift and the fun season that was had at the University of Toledo. My mother also sent me these cute green heals from Zara as well as two pairs of earrings. She also sent Coach Kemp a few green ties and a pocket square. I love the care packages that my mother frequently sends. She also has special things for all of us, including Prince!

Breakfast

Over the weekend, while Coach Kemp was in town, I made this healthy Spinach, Caramelized Onion, and Feta Cheese Quiche. It was super easy and really tasty, even Coach Kemp who prefers the whipping cream-ladden version quiches devoured it. In this recipe, I did not make my own crust, I simply used the pre-made version. If I desired to make it a smidgen healthier, I would have only used eggs whites and made my own crust. I think I will try this recipe again with these modifications and share at a later date. Currently, I am trying to eat all the food in the house, including all the frozen meats. So, my meals, as you will see for dinner, are not that delicious!

Snack #1

I ended up having to go to the main office, so on my way home, I took a little detour to one of the local HerbaLife smoothie stores in town, Nutrition Resolutions. I had not had a smoothie in some time, and wanted something different, so I had the Snickers flavor. I forgot to take a picture before throwing the cup in the trash!

Lunch

I got really adventurous for lunch and had my all-time favorite Turkey Mash with a sweet potato. I did add a smidgen of agave, which I typically do not do.

Snack #2

En route to Renegade I had one of my ever favorite Cookies and Cream Quest Bars! Have you read my full review?

Dinner

Although this does not look all that appetizing it was actually good. On Monday I boiled a few pieces of chicken breast to use during the week. Yes, I recently purchased that Costco sized bag of chicken breasts! Lord help me, lol. The other night when Coach Kemp was in town, he asked if I wanted to buy a whole chicken from The Fresh Market. I typically jump at this idea, but I quickly notified him that I have only been eating chicken breasts and ground turkey during the week. The sight of chicken breast and ground turkey on the weekends, is simply not appealing. Basically this is 1/2 C orzo + steamed brussel sprouts (in water), and chicken breast. I did add some Italian seasoning and salt as well as Parkway Spray butter; which most likely is not qualified as a healthy fat, but again, I am trying to eat all the foods in my fridge.

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

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

WIAW 3.19.14 & Upsets Galore

I know this post is coming a day late, but I figure it's better late than never! Actually, in many cases if something is late it is as good as never. Can you tell I was a graduate student for 6 years! No, it did not take me that long to get a Master's degree, I also have a PhD, so I actually progressed at a nice pace. But, in the university world, assignments and deadlines are written in stone and there is no "late" options!

Breakfast

If you can't tell, I get in meal ruts occasionally. I really, really love this Hi-Protein Apple Oatmeal. I also added three egg whites to increase my protein intake for this meal.

Snack 1

For my first snack of the day, I had 1 1/2 Cups of blackberries, 1 C 2% Cottage Cheese, and 1 Tbsp. Chia Seeds. Have you ever tried chia seeds? They really do not have much flavor but can really increase your protein intake. Just 1 TBSP has 3g Protein, 5g Carbs, and 5g Fat!

Lunch

Wow! This meal does NOT look appetizing at all. I made the cod in the morning while trying to multi-task - making breakfast, feeding the dog, and doing a load of laundry. I am starting to realize that sometimes my multi-tasking is a little too much. And just to clarify, on many days feeding the dog includes me getting on the floor, and spooning the food in his mouth (I have a separate set of spoons for the dog)! Honestly, this dog is spoiled rotten.  Anyways, I overcooked the cod, but it is was good in my belly so that is all that matters. I just sprayed some EVOO spray and added some Mrs. Dash salt-free seasoning. 

Snack 2

Yes, I have already started "sampling" the next 8 Quest bars to complete a thorough review of all 16 Quest Bars. If you didn't read my post from yesterday, head on over there to read my thoughts on the 7 I discussed! And I actually have also eaten the Chocolate Chip Cookie Dough, I have a 12-count box, so how I forgot to include that one in my post from yesterday is BEYOND me!

Dinner

This may be one of my favorite dinners in a long time. Well, I take that back because the flank steak is da' bomb digittie! This is a close second and it has nothing to do with the chicken! All stars go to the asparagus, russet potatoes, and feta cheese! Praise the feta cheese! For the asparagus, I simply sprayed a pan with EVOO mist (the no-calorie kind) and then sprinkled some of the same Mrs. Dash seasoning over it. Place in the oven and allow it to ROAST out baby! Now the potatoes, I will give you that recipe tomorrow, but then add the 1 TBSP of feta cheese, and your life is a dream. I cut up everything and mix it together, so yummy! And the feta cheese adds a nice amount of salty flavor that no additional salt is needed, double score!

Dessert

To round out my meal, I had one small piece of Ghiradelli 60% Cacao. This contains 1g Protein; 6g Carbs; and 4g Fat.

Now, let's talk about the upsets of Wednesday, March 19th. There are two:

1. I sprained my ankle while running!?!? I am going to have it checked out, but I sent a few pictures to Coach Kemp, and we both agree that I sprained it. So, this absolutely sucks since I am training for the Glass City Marathon at the end of April. I am planning to lay off the running for the remainder of this week and all of next and then jump back on the bandwagon by March 30th! I will continue my cross training at Renegade in the meantime.

2. The Rockets lost to Southern Mississippi in the 1st Round of the NIT! We had a stellar season, but we of course would have liked to kept it marching into April!

Question of the Day: Anything upsetting happened in your life recently? You know the saying, misery loves company :)

Michelyn

WIAW: 3.11.14 & March Madness Updates

Just a little FYI, from today until April 7th, almost every post will have some aspect of basketball - sorry to all those who dislike college basketball. Actually, you are following the wrong blog if you are not at least inquisitive to the life of a college basketball wife, we are an interesting bunch!

Breakfast

This hi-protein apple cinnamon oatmeal is so delicious and easy. While in Tampa over the weekend, I shared the recipe with my mother and even she is a fan!

Ingredients

• 1/2 C Dry Oatmeal
• medium Apple
• 1-2 scoops vanilla protein
• Stevia/Truvia
• 1/2 C (or less) Almond Milk
• Cinnamon 
• 1-2 Tbsp Sugar-free Apple Sauce (optional)

Directions

1. Boil 1 C water and 1/2 diced apple (skin removed)
2. Once water is boiling, place dry oatmeal in water and follow preparation directions
3. Mix cooked oatmeal, protein powder, cinnamon, stevia/truvia, and almond milk. 
4. Optional: Add sugar free apple sauce
5. Place additional half diced (skin removed) apple on top!

Snack #1

This is my 1/2 C Greek Yogurt + Greens + Mixed Berry Mix + Wow sweetener

Lunch

Chopped salad with 4oz shredded chicken, 2 oz feta cheese, EVOO and vinegar dressing, plus lots of veggies!

Snack #2/Pre-Run 

If you have not tried a Quest Bar, then stop reading and head over to their website. They have some fun promos. You can get a 6 flavor trial box of 12 bars for only $25.99. The Chocolate Chip Cookie Dough flavor is pulling at my heart strings. It has actual chunks of chocolate, and I think I have decided that I prefer it not baked which is saying a lot.

Dinner

I was starving after my run, although I only logged 6 miles. Coach Kemp had prepared the taco salad essentials, I piled my plate high, and dug in. It was not until this last, tiny bite that I realized that I had forgotten to take a picture!

Going to the Dance: Championship Week Winners 3.11.2014

Horizon League: Milwaukee
Summit League: North Dakota State University
Northeast Conference: Mount Saint Mary's
West Coast Conference: Gonzaga

What I Ate Wednesday (WIAW): 3.3.14

Public Service Announcement: Toledo Basketball Edition

Congratulations to the University of Toledo Men's Basketball program for winning their final away game last night verse Central Michigan. We still have one last home game of the regular season on Saturday, but we have already surpassed a school-record with 25 wins! We have also clenched either the 1st or 2nd seed in the upcoming MAC tourney! More about this after Saturday's game!

Breakfast

No, there is nothing wrong with your screen! Indeed, my oatmeal is green because of the Swanson's Green Food that has been included. And, before you turn up your nose, give it a try. There really is no flavor, at least in the plain green food that we have on hand currently. They also carry flavored kinds that you can find in many health stores, I will et you know what I think of those when I decide to get adventurous.

Not only does my oatmeal have 1Tbsp of "greens" but also a scoop of protein powder, and 1/2 c organic frozen mixed berries. I purchased a huge bag of the organic berry mix at Costco's. Yes, the same kind that was recalled back in June 2013 for a hepatitis recall. Oh how comforting; NOT, yikes not the thing you want to learn when googling a food item that you've been consuming for a few weeks now!

Has anyone else tried this creamer? It was eh, in my opinion. I do not think I enjoyed the cinnamon flavor in my coffee. And somehow I forgot to buy more creamer at TFM and have been drinking my coffee with almond milk which is not that great either, major fail on my part!

Snack

I got really creative for my Snack #1, just kidding. This is 1/2 C greek yogurt with 1 Tbsp "greens," my favorite WOW sweetener, and 1/2 C mixed berries. I keep a small container of the frozen berries in my fridge for easy access to my breakfast dishes and snacks!

Lunch

After a quick "lunch-break" run, I ate this yummy Red Pepper Soup, recipe later. I made the base of the soup, and then simply added 4 oz boiled chicken and 2oz (dry) quinoa noodles. (I did cook the noodles before putting in my ready-prepared broth. ) I figured this was the simplest way to monitor the amount of protein and then I can add the quinoa pasta when I consume the soup after workouts.

Dinner
After work I got my nails and eyebrows did, and I was simply not feeling the whole cooking idea. I was contemplating making some tilapia, its in the fridge, but I was lazy so I headed to TFM and got some carb-free sushi.

California sushi minus the rice, score! Pretty sure the imitation crab is not high on the clean-eating diet, but whatevs!

Snack / Dessert

OMG! If you have not tried a Quest bar, then you are missing out, and especially the Chocolate Chip Cookie Dough bar baked in the oven!!!

I cut the bar into fourths and placed on a cookie sheet for about 10 minutes. I accidentally burnt the bottoms a tad, but this was pretty darn dreamy. I also had 1/2 C almond milk to complete the whole effect! Yums!!!

Questions of the Day: What Quest recipes have you tried? Did you know you could "cook" them?

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

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