Thursday, October 25, 2012

Chicken Sausage and Spinach Pizza

6 oz spinach leaves
1 14.5-oz can, no-salt-added diced tomatoes, drained *i used organic pizza sauce*
1 whole-wheat thin pizza crust (such as Boboli 12” 100% Whole Wheat Thin Crust or CE's Whole-Wheat Pizza Dough)
2 fully cooked, all-natural, deli chicken sausages, sliced into 1/4-inch thick pieces
3 oz part-skim mozzarella cheese, grated (about 3/4 cup)

Olive oil cooking spray
Ground black pepper, to taste

Preheat oven to 450°F.
Coat a skillet with cooking spray and heat on medium low. Add spinach and cook until wilted, about 4 minutes. Season with pepper, to taste. Remove from heat and set aside.
Place 1 cup tomatoes in a fine mesh strainer and press out as much liquid as possible. Spread tomatoes onto pizza crust. Top with spinach, sausage and mozzarella. Bake 10 minutes, or until sausage is lightly browned and cheese is melted. Rest pizza on a cutting board for 5 minutes, slice into 6 equal pieces and serve.

Nutrients per 1/6 of pizza: Calories: 230, Total Fat: 8 g, Sat. Fat: 4 g, Carbs: 25 g, Fiber: 5 g, Sugars: 3 g, Protein: 12 g, Sodium: 205 mg, Cholesterol: 25 mg

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Almond Butter Chocolate Chip Cookies

1 cup unsalted almond butter, stirred well
3/4 cup Sucanat *i used xylitol*
1 large egg
1/2 tsp baking soda
1/4 tsp sea salt
3 oz dark chocolate (70% cocoa or greater), broken into small pieces *i used dark chocolate chips*

Preheat oven to 350°F. In a medium bowl, stir together first 5 ingredients until blended. Stir in chocolate.
Drop dough by rounded tablespoonfuls onto parchment-lined baking sheets. Bake for 10 to 12 minutes or until lightly browned. Let cool on baking sheets for 5 minutes. Remove to a wire rack and let cool for 15 more minutes.

Nutrients per cookie: Calories: 110, Total Fat: 8 g, Sat. Fat: 1.5 g, Carbs: 10 g, Fiber: 1 g, Sugars: 7 g, Protein: 2 g, Sodium: 55 mg, Cholesterol: 10 mg

Found on

Sunday, October 21, 2012

The Importance of Breathing

It is important to concentrate on your breathing while lifting weights. it is tempting to hold your breath but this has serious consequences. It compromises blood flow to your brain, which can cause dizziness and fainting. It also increases venous and arterial pressures which makes it harder for your heart to pump blood. It compensates by increasing its pumping rate and force and will keep this force and rate even after normal breathing is returned. This causes your veins to be constricted.
The proper technique is exhaling during the lifting portion of a weight lifting exercise and inhaling during the portion of the exercise in which the weight is moving with gravity. Here is an example of how to use proper breathing while lifting weights: When squatting inhale on your way down and exhale on your way up. This also gives you a little power to get the weight back up.

Saturday, October 20, 2012

Progress as of October 19, 2012

BEFORE (10/5/12)
Weight: 131.6
Widest area on tummy: 34.75in.
Belly button: 32.5in.
Thighs: 23.5in.
Butt: 38.75 in.
Arms: 11.25in.

NOW (10/19/12)
Weight: 128.8lbs. -2.8 lbs
Widest area on tummy: 34in. -0.75in
Belly button: 32.5in. no change
Thighs: 23.5in. No change
Butt: 38.25 in. -0.5in
Arms: 11in. -0.25in

A total of (since August 12, 2012)
Weight: -5.2lbs
Around the belly button: -0.5in
Thighs: -1in
Butt: -1.5in
Arms: -1in

My friends and family are starting to notice differences in my body and the way I eat. I feel so proud of what I've accomplished and it makes me want to work harder and see more results! I do not want to give up what I've gained.

Sunday, October 14, 2012

Preventing Disease

Heart disease is the number one killer of women. Women need to understand that our chances of getting heart disease can be drastically reduced by our lifestyle. Our bodies heavily rely on what we choose to do with them. They need fuel and specific nourishment to be able to function properly. Another major contributor to heart disease is the lack of physical activity. To find out more about preventing heart disease here is a link with good information.

On a smaller scale the common cold can be reduced also by consuming vitamins and building a strong immune system.

There are a million reasons your body depends on a healthy lifestyle, colon cancer is another. If a beach body isn't a big enough motivator then do it for your health.

Wednesday, October 10, 2012

Progress as of October 5th 2012

This is way overdue but these numbers are from last Friday.

BEFORE (9/23/12)
Weight: 129.
Arms: 11.5in.
Widest area on tummy: 35in.
Belly button: 32.5in.
Thighs: 23.75in.
Arms: 11.25in.

NOW (10/5/12)
Weight: 131.6 +2.6 lbs
Widest area on tummy: 34.75in. -0.25in
Belly button: 32.5in. no change
Thighs: 23.5in. -0.25in
Butt: 38.75 in. -0.25in
Arms: 11.25in. -0.25in

As you can see my weight went up. And as a girl it's hard to see that number on the scale increase. However, i did get a new scale. So there could have been a discrepancy, but if you look at my inches I've lost or stayed the same. Which means, I'm gaining muscle but losing fat. I can't wait to see more progress! How is everyone else doing? I'll be posting my new progress in a couple days.

Tuesday, October 9, 2012


I could say a million things to motivate you to live a healthier life, but the truth is... Only you can change your mind set and your attitude. You need to find something you want more than that donut or pizza or sitting on the couch and relaxing all day. (Those are the things I loved) That way when that donut is in front of you you can say "no because I want something else more." I promise eating healthy gets easier and exercising becomes fun. But it takes a long time. Stick to it and eventually your attitude will be "when" instead of "if" I reach my goal.

GOOD LUCK! Don't be afraid to talk to me personally. I'd love to hear from you.. If there is anyone out there.

Monday, October 8, 2012

Weekend Meals!!

Friday night my parents invited us to dinner and a movie, Chili's I had Salmon and Shrimp and lots of broccoli! (See picture) It was delicious! Saturday I went to my friend, Lacey's, bachelorette party which started at Applebee's and I had sirloin and steak with veggies.
It's possible to eat clean at any restaurant. You may have to adjust the item. For example, my steak and shrimp came with a sauce and mashed potatoes so I asked for it without it. Even though it said the sauce was "light" I was not sure what its made out of. You should also try to find out if the veggies have butter on them, it's common. Or what types of oil they cook their food in.

Sunday morning I made my hubby a yummy breakfast for General Conference. Blueberry Pancakes (found on and scrumptious eggs with meat, peppers and potatoes! (See picture)
Very simple homemade, clean meals.

Wednesday, October 3, 2012

A Good Support System

To achieve any goal you need a good support system. Make sure you tell people your goals. Whether it's a significant other, parent, sibling or co-worker. Make sure someone will be there to motivate you. Someone to tell you that you don't need that donut or someone to remind you of your goals! I made a goal to do a set of ab workouts every other day for a month. Yesterday I was pretty discouraged and just wanted to go to bed. My supporter reminded me of my goals and helped me complete my workout. And tonight he came to the school gym with me and gave me a great leg workout. It was enough to get my motivation back on track... And here he is... My Support... Love him!!!

Tuesday, October 2, 2012

Egg Frittatas

Here is an easy breakfast idea if you don't have much time in the morning to cook. We enjoy them!!
I make mine to have an average of 2 egg whites per muffin. After I pour the egg mixture into the pans I add my toppings. Such as, peppers, spinach, cooked meat... Anything you like.
I couldn't remember the temperature and time so I set it at 350• and checked it every 5 minutes. It'll depend on how thick they are and what you put in them. Then in the mornings I heat them up in the microwave and have them with my oatmeal. Let me know how you like them!