Thanksgiving

It's becoming that time of year where it's extra hard eat healthy with all the delicious and tempting holiday food. But I'm here to tell you it is possible to eat clean. Thanksgiving is all about turkey, yams and cranberries, right? Well guess what? They are all healthy items! Turkey is a great lean meat. Sweet potatoes or yams are complex carbs that your body needs for energy and cranberries provide antioxidants. Now, the trick is don't add all the sugar, gravy and butter and you have a clean meal. What about pie, you say? Pumpkin is also a great health choice. So here is a recipes for a guilt free pumpkin pie... (I have not tried this recipe yet but I trust the source.)


Ingredients

2 cups Pumpkin (canned)
1/2 cup agave
4 egg whites
1/4 tsp sea salt
1 1/2 tsp cinnamon
1/2 tsp ground ginger
1/4 tsp ground cloves
1 1/2 cups almond milk (or milk of choice)
Instructions

Combine all ingredients in bowl and mix well.
Pour in crust and bake for 15 mins @ 425 F and then reduce to 350 F for 45 mins, uncovered.

Almond Crust
1 cup ground almonds
3/4 cup whole wheat flour
3/8 cup coconut oil (just under 1/2 cup)
1/4 cup splenda (I used stevia)
1/4 tsp sea salt
1/4 tsp vanilla

Combine all ingredients together (works best with hands) and press into pie pan (9").
Bake according to pie filling instructions.

PREPARATION TIME: 20 mins
COOKING TIME: 1 hour
http://www.eatcleandiet.com/the_kitchen_table/recipe/recipe.aspx?id=618

Some of your who know me may say, "it's not fair your don't crave those foods anymore." And for the most part that's true but I didn't get like this without a struggle. Little by little I cut certain things out of my diet until I didn't eat anymore junk food. Instead of buying regular Cheetos I bought Natural Cheetos until I could finally give them up all together. I still drink diet soda because I'm still struggling to give it up. I used to drink 2-3 cans a day and now I drink one on the weekends or every other weekend. One day I won't want that anymore either.

Don't sit idle while you wait for a miracle pill. Go ahead and look for one but while you wait start changing your lifestyle little by little because in six months you'll wish you started today.
Six months ago I was 28 pounds heavier and 100 times more lazy and unhealthy. I'm glad I finally started!

I PROMISE you won't regret not eating that pie.

Monday Night Workout, HIIT

I feel really good about tonight's workout! After being discouraged the last few weeks I really think the changes I'm making will help me reach my goals.

Tonight I did my usual back and bicep workouts. Including, dumbbell rows, back extensions an machine rows, standing curls and hammer curls. I tried to have little rest between 30-60 seconds. My first workout I did jumping jacks in between to get my heart rate up. After lifting I used the treadmill and incorporated HIIT (I talked about this in my previous post.) I'm starting with a 1:2 ratio. 1 part slow and 2 parts high intensity. I would walk 1 part and then 2 parts would be walking on an incline and a slightly faster pace. I was surprise how hard it really was and how high my heart rate got. After doing this for a few weeks I'm going to try a 1:3 ratio to work a little harder. I'm starting with less because I haven't done cardio for awhile.

Check out this article to learn more about HIIT, high intensity interval training. http://www.bodybuilding.com/fun/ultimate-8-week-hiit-for-fat-burning-program.html

Truth and Honesty

Honestly, I've been very discouraged lately. I haven't seen the results I expected. I haven't been slacking on my diet or workouts. I haven't gained weight but I haven't lost either.
The truth is, I haven't been working toward my goal. I've been lifting weights only with no cardio or attention to the intensity of those lifting sessions. My goal is definitely to gain muscle but mainly I want to become leaner. So here is what I'll do.
Lately, I've been going to the gym three days a weeks which unfortunately is really all I have time for with work, school and other church and home duties. I tried doing more but I was very stressed and forgetting to do things. So I will keep my three days and keep working out two muscle groups each day but I will also add HIIT. (high intensity interval training). I will apply this to my lifting and cardio after the workout. Keeping it very intense with little rest on between.
My original goal for the Kelsey Byers Challenge was to be down to 115 at the end. But I have reevaluated where I'm at and I've decided on a pound a week. Getting me to 122 by Christmas Eve.

It's important to stick to a program or plan for at least 4 weeks. If you're not seeing results it's time to reevaluate and come up with a new plan. If you have seen results, say you lost 5 pounds, reevaluate your macros. You'll need to adjust how much your eating. You won't need to eat as much.

3-Bean Chili

Here is another Jamie Eason favorite of mine. Chili is so easy to make. I made mine last night while I did homework and watched the presidential race updates.
This is also great with a homemade wheat bread bowl!

Ingredients:

2 lbs. extra lean ground turkey
½ cup chopped onions
1 tbsp. garlic powder
2 - 4 oz. cans of diced green chilies
1 - 15 oz. can Organic Tri-Bean Blend (drained)
1 - 15 oz. can Organic Black Beans (drained)
2 - 14.5 oz. cans Organic Diced Tomatoes (do not drain)
1 tbsp. Xylitol Brown Sugar Blend (Ideal)
1 tbsp. chili powder
2 tbsp. white vinegar
3 tbsp. regular yellow mustard
2 tsp. cumin
1 tsp. salt
1 tbsp. dried or fresh cilantro
2 tsp. adobo sauce (optional)

Directions:

In a large pot add onions and meat, sprinkled with garlic powder and cook until no longer pink (drain using a plate, if desired).
Next add the green chilies, beans, tomatoes, xylitol and spices (except cilantro) and stir until combined.
Bring to a boil and then reduce heat to a simmer for about 10 minutes.
Finally, add cilantro. Serve hot.
You may sprinkle veggie shreds or a light cheese on top.

Makes 10 servings.

Fall Inspired Treat

I made these as my Halloween treat for my family. They are delicious and had great reviews! I got this recipe from Jamie Eason off her bodybuilding.com page. I enjoy all her recipes that I've been able to try.

Ingredients:

½ C Xylitol Brown Sugar Blend (Ideal)
1 - 4 oz. jar baby food applesauce
2 tsp. ground cinnamon
1 ½ tsp. ground ginger
½ tsp. ground clove
1 tsp. baking powder
1 tsp. baking soda
½ tsp. salt
2 tsp. vanilla extract
4 large egg whites
1 - 15 oz. can of raw pumpkin
2 C oat flour
2 scoops vanilla whey protein
½ cup almond milk
½ C chopped walnuts (optional)

Directions:

Preheat the oven to 350.
Spray a 9 X 13 Pyrex dish with non-stick spray.
Combine first 11 ingredients and mix well.
Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into the Pyrex dish and bake for 30 min.
Makes 24 squares.