Healthy Mind, Healthy Me

Well I’m hanging in there with my diet. It’s on point almost always. I’ll have something off once per week, twice tops. That’s not much out of 21 meals per week. I lost 1.3 pounds this week and I’m actually not throwing myself into an utter heap of desperation. I have also stopped weighing daily, and weighing once per week now, at the same time of day, on the same day of the week.

Working out is the more difficult part for me, and one I do believe is important. Having to do it in my small bedroom is not helping. I may have to just loosen my standards a bit.

I have got to let go of the all-or-nothing mindset. It’s gotten me nowhere all of this time other than one step forward, and two back. It’s not a process I wish to keep going any longer. Can I just say that I’ve put SO much work and effort into this whole thing, been so very conscious of every angled aspect relating to it every. Single. Day. For a long time now. It’s exhausting. I wasn’t put on this earth for counting calories/carbs, for detailed menu plans and heroics in the kitchen or gym. This has been madness and I’m utterly exhausted.

I’m beginning to learn self-love and nurture, and just want to ease into who I am. No more frantic struggling, I no longer have it in me. I am choosing to be more aware and intentional, to ask the right questions of myself. Here’s one example: “What would I do if I no longer spent my energy obsessing over carbs, calories, exercise and weight? My gosh I DON’T even know!!!!!!!! How sad is that?! I have lost serious touch with who I am. I think that’s why for awhile there I was really hoping to get back out into the work force, to have something to focus on “out there” you know?

Here’s another question to chew on: “How do I want to feel after I eat this meal?”

With exercise, too, I am going to accept the happy medium rather than label myself a failure for not being perfect. For giving up on me because of some small misstep. How cruel does that sound? No more!12313624_589385061213671_2174613346474412987_n

Holiday Reporting (Thanksgiving Edition)

How was your Thanksgiving?  Ours was great!  My dad flew in to join us from Boston, and Mike’s brother and nephew are still here with us. We had dinner at actual supper time this year for the first time.  It actually turned out to be a lot LESS stress, as we had all day to get everything done.  It was a nice relaxed pace. Typically we have it for lunch time and it’s a mad dash to get everything accomplished.

It also helps that I now have a Nesco counter top roaster, so my oven is free for all of the side dishes and biscuits.  =)

I ate so well on Thanksgiving, and was so proud of myself.  I had led a second challenge group leading up to it.  I didn’t deprive myself at all but used awareness and ate half of all the sides I took.  I took only 1/4 Cup servings (eyeballed not measured, just guessing) to begin with.  I ate a beautiful slice of turkey (thanks to the electric carving knife we got a couple of years ago) with a bit of gravy.  I did skip the biscuit though, as I just didn’t feel the need to have it.  I had one small piece of fudge all day and for dessert I had a very small slice of pumpkin and also pecan pie.  I was not stuffed in the least and felt so very good!  <3

Well, every day since I have had one meal off.  Meaning one meal full of carbs.  LOL  After doing low carb for the past month and losing 13 lbs, I have fluctuated up quite a bit.  sigh…so I am  “fixing” to do the 21 day fix from now until Christmas Eve.  I actually bought the system and then lost my containers.

How does one lose their containers you ask?  My house is pretty organized so that’s a really good question.  Here’s the answer:  I live in a house with 9 people Mon-Thur and 10 people Fri-Sun.  I was so nervous as I saw people look in my upper kitchen cabinet above the sink that houses MY stuff.  It irks me to see people look through it truth be told, especially after I had just organized it so nice.  I was so nervous that someone would think oh yay containers and get into them that I moved them elsewhere.  Now I can’t find them.  ugh!!!!!!  I’ve looked everywhere……Why do I do this to myself?  :P

I refuse to buy the system again, so I found a handy guide online and also the measurements for each container on Pinterest.  I can now do the system I actually bought even without my products.

 

Here’s the scoop on the colored containers and their measurements:

Green (non-starchy vegetable) 1 Cup

Purple (lower glycemic fruit) 1 Cup

Red (protein) 3/4 Cup

Yellow (quality starches and carbs) 1/2 Cup

Blue (healthy fats:  cheese, nuts, avocado) 1/3 Cup

Orange (2x) 2 TBSP in each container (total of 4 TBSP daily seeds, dressing, oil)

Gray spoon= tsp of fats (nut butter)

 

How many do you eat per day?  That goes by your personal equation that figures out how many calories you need per day.  Here is the chart I found online:

21dayfixcontainerguide

 

 

Zucchini-Cashew Soup

Zucchini-Cashew Soup
The first time I tried this soup, I did so very cautiously.  It sounded very strange to me.  I’m so glad I gave it a whirl though, because I actually LOVE it.  It’s so warm and comforting, creamy and thick.  Please do give it a try.  It’s a very smooth soup.

Ingredients

  • 1 large or 2 small zucchini, cut into chunks and steamed
  • ¼ cup raw cashews
  • Himalayan salt or Bragg® Liquid Aminos (to taste)
  • Herbal seasoning or fresh herbs, like basil or dill (optional; to taste)
  • Steamed vegetables (optional; for chunky soup)

Directions
Soak cashews in enough water to cover for 1 hour; drain. Combine cashews, zucchini, salt or aminos, and seasonings in blender and mix until smooth, adding water as needed for desired consistency. Pour into saucepan and reheat gently, but do not boil. Serves 1.
Nutrition

  • 250 calories
  • 17 g fat
  • 3.5 g saturated fat
  • 0 mg cholesterol
  • 30 mg sodium
  • 21 g carbohydrate
  • 4 g fiber
  • 9 g protein
  • 1,036 mg potassium

Turbo Fire Jump Start

This is the 5 day jump start diet that comes with the TurboFire workout program! This diet plan is meant to be followed for no more than 5 days. This is going to get you focused and on point with your diet and shed some immediate pounds!

Beverage Rules:

  • Stay hydrated, no less than 64 oz. of water a day, I recommend around 100.
  • You are allowed one cup of coffee per day max and one cup of tea keep sugar to a minimum and use only nonfat dairy/creamer.
  • You have to drink one Shakeology shake per day. I recommend you add 12-16 oz. of water to each packet, you may break these up into multiple shakes per day as long as they are not skipped.
  • Absolutely NO alcohol, juice, soda or sports drinks! No, not even one.

 Food Rules:

    • There are no cheat days on this diet plan, so no cheating. It is time to get serious.
    • Vegetarians are more than welcome to substitute an equal calorie item with the same amount of protein for any meat items.
    • Do your best to follow this, if you don’t have strawberries but you have raspberries, go ahead, no one is going to call the berry police, but if you are in doubt…you shouldn’t eat it.
    • If you are hungry some great fillers are fiber and wheat grass and of course trusty old water!

 Day 1

 Breakfast:

Turkey Bacon Breakfast Sandwich

1 slice low fat turkey bacon

2 slices whole wheat toast

1 egg, scrambled or poached

1/2 tomato sliced

Snack 1

1/2 medium banana

7 walnut halves

Lunch:

Tuna Salad

3 cups of mixed greens

4 oz. water-packed tuna (drained)

5 cherry tomatoes

1 stalk chopped celery

3 scallions diced

2 Tbsp. fat-free ranch dressing

1 cup of green tea

Snack 2

One serving Shakeology

8-16 oz. water

1/2 tbsp. almond butter

Mix in blender with ice

Dinner:

Honey Dijon Chicken w/ Steamed Garlic-Parmesan Broccoli

Four 6 oz. chicken breast halves

1/3 cup Dijon mustard

3 Tbsp. honey

1 Tbsp. parsley flakes, salt to taste

4 cups broccoli

4 Tbsp. Parmesan cheese, garlic salt to taste

Directions: Mix Dijon mustard with honey, add parsley flakes and salt. Coat a 6oz chicken breast half in the mixture. Cook on a grill for about 7 minutes on each side (or until fully cooked). Steam 4 cups of frozen or fresh broccoli and top with 1 Tbsp. olive oil, 2 tsp. garlic salt and 4 Tbsp. Parmesan cheese. Makes 4 servings.

Day 1 Nutrient Count:

  • Calories: 1,183
  • Total Fat: 41 g
  • Protein: 107 g
  • Carbs: 101 g
  • Fiber: 16.5 g

Day 2

Breakfast:

Melon and Yogurt

6 oz. low-fat strawberry yogurt

3/4 cup cubed cantaloupe

1 tsp. honey

Snack 1

Shakeology

8-16 oz. water

2 tsp. peanut butter

Mix in blender

Lunch:

Turkey Avocado Wrap

3 slices turkey breast (4oz)

1 whole wheat tortilla

1/2 tomato diced

1/4 avocado sliced

3 lettuce leaves or a handful of mixed greens

1 Tbsp. nonfat Italian dressing

Snack 2

1 Tbsp. peanut butter, spread across 2 celery sticks

Top with 15 raisins.

Dinner:

Grilled Teriyaki Salmon with Ginger Rice and Bok Choy

Two 4 oz. pieces of wild salmon, without skin

3 Tbsp. teriyaki marinade or sauce

2 pineapple rings

1 garlic clove

1 medium head of bok choy

1/2 tsp. sesame oil

1/3 cup of brown rice

1 tsp. powdered ginger

Directions: Marinate the salmon in teriyaki overnight, or for an hour before grilling. Grill the salmon for 5 minutes on each side. Place pineapple slices on the grill for 2 minutes and sear. Add rice, 2/3 cup of water, and 1 tsp. powdered ginger into a rice cooker or saucepan. Cook on low heat until rice is tender. Meanwhile, spritz nonstick cooking spray and 1/2 tsp. sesame oil into frying pan. Sauté 1 garlic clove and the bok choy until soft, yet still crisp.

Day 2 Nutrient Count

  • Calories: 1,193
  • Total Fat: 33 g
  • Protein: 79 g
  • Carbs: 155 g
  • Fiber: 15 g

Day 3

Breakfast:

Pineapple and Cottage Cheese

8-16 oz. low-fat cottage cheese

2 pineapple rings, canned in juice, drained or fresh

Snack 1

1 zucchini, cut lengthwise

1 large carrot, cut into spears

2 Tbsp. nonfat ranch dressing

Lunch:

Loaded Baked Potato

1 medium baked potato

1 Tbsp. low-fat sour cream

1 scallion diced

1 slice of turkey bacon, cooked and crumbled

1 slice of low-fat cheese

Snack 2

1/2 cup of strawberries

Shakeology

1 cup nonfat milk (almond or soy is acceptable)

Add water to taste

Dinner:

Chicken Tacos with Beans and Quinoa

Two 6-oz. chicken breasts, grilled and then diced

5 Tbsp. pico de gallo

1Tbsp. low-fat sour cream

4 small whole wheat flour tortillas

1/2 avocado peeled and sliced

5 sprigs fresh cilantro

2 cups of black beans cooked, 2 1/2 cups of quinoa cooked

Directions: Assemble chicken taco ingredients on tortillas. Top with avocado slices. Serve with 1/2 cup of black beans and 1/3 cup of cooked quinoa, seasoned with cilantro, salt and pepper. Makes 4 servings.

Day 3 Nutrient Count

  • Calories: 1,211
  • Total Fat: 17.5 g
  • Protein: 101 g
  • Carbs: 164 g
  • Fiber: 25.5 g

 Day 4

Breakfast:

Pb & Banana Shakeology

1/2 medium banana

2 tsp. peanut butter

1 scoop of Chocolate Shakeology

8-16 oz. water, ice as needed

Snack 1

1 medium apple

1 Tbsp. almond butter

Lunch:

Egg salad Wrap

2 hard-boiled eggs, yolk removed from one

1/4 cup of low-fat cottage cheese

Whole wheat tortilla

1 Tbsp. Dijon mustard

1/2 tsp. of either dried dill or tarragon, salt and pepper to taste

Directions: Chop up hard-boiled eggs and mix with cottage cheese, mustard, salt, pepper, and herbs. Place onto tortilla and wrap up. Serve with 2 cups mixed greens, 1 sliced Roma tomato, and 1 tsp. balsamic vinegar. Toss all ingredients.

Snack 2

10 raw almonds, 1 medium orange

Dinner:

Steak, Spinach and Baked Potato

Two 4 oz. grass fed beef steaks – Lean cuts like loin, flank, or skirt

1 Tbsp. soy sauce

1 Tbsp. black pepper

1 garlic clove, crushed for the marinade, red pepper flakes (optional)

12 oz. bag of fresh chopped spinach

1 garlic crushed clove

3 Tbsp. low-fat sour cream

2 Tbsp. Parmesan cheese

1 medium baked potato cut in half

Directions: Marinate steak an hour before grilling or overnight, in soy sauce, black pepper, crushed garlic, and red pepper flakes (optional). Grill steak to desired doneness. For the spinach, cook in a saucepan with 1/2 cup of water, stirring often. After 3 minutes of simmering, add sour cream, garlic, and Parmesan. Cook for another 2 minutes. Serve steak and spinach with 1/2 of a baked potato.

Day 4 Nutrient Count

  • Calories: 1202
  • Total Fat: 43 g
  • Protein: 86 g
  • Carbs: 135 g
  • Fiber: 22 g

Day 5

Breakfast:

Strawberry Waffle and Sausage

1 whole wheat waffle

1 tsp. strawberry preserves

2 turkey sausage link

Snack 1

1/2 medium banana

1/2 cup nonfat milk

1 scoop Shakeology

1/2 cup of water, ice as needed

Lunch:

Chicken and Hummus Pita

3 oz. broiled or grilled chicken, sliced thinly

1 Tbsp. hummus

1/2 cup of alfalfa sprouts

2 slices of tomato

3 slices of cucumber

1/2 6-inchwhole wheat pita

Salad: mixed greens, 1 carrot, 1 celery, tsp. balsamic vinegar

Directions: Assemble all ingredients inside the pita. Serve with a small green salad of two cups lettuce topped with 1 shredded carrot and 1 diced celery stalk. For dressing, use 1 tsp. balsamic vinegar or bottled low-calorie dressing.

Snack 2

1 cucumber

1 red bell pepper cut into slices

1 oz. low-fat cheddar cheese

Dinner:

Rosemary Pork Chop with Peas and Wild Rice

Two 4oz. pieces lean, boneless pork loin chop,

2 Tbsp. rosemary

1/2 tsp. olive oil

1 cup peas

1/3 cup wild rice

Directions: Marinate pork chops in rosemary, olive oil, salt and pepper. Broil or grill the pork. Serve with cooked wild rice and steamed peas.

Day 5 Nutrient Count

  • Calories: 1,190
  • Total Fat 32 g
  • Protein: 102 g
  • Carbs: 132 g
  • Fiber: 19 g

Chicken Tacos with Beans and Quinoa

TurboFire Inferno Plan Dinner: Day 3

Ingredients:

  • Two 6-oz. chicken breasts, grilled and then diced
  • 5 Tbsp. pico de gallo
  • 1Tbsp. low-fat sour cream
  • 4 small whole wheat flour tortillas
  • 1/2 avocado peeled and sliced
  • 5 sprigs fresh cilantro
  • 2 cups of black beans cooked, 2 1/2 cups of quinoa cooked

Directions:

  1. Assemble chicken taco ingredients on tortillas.
  2. Top with avocado slices.
  3. Serve with 1/2 cup of black beans and 1/3 cup of cooked quinoa, seasoned with cilantro, salt and pepper.

Makes 4 servings.

Steak, Spinach and Baked Potato

TurboFire Inferno Plan Dinner: Day 3

Ingredients: 

  • Two 4 oz. grass fed beef steaks – Lean cuts like loin, flank, or skirt
  • 1 Tbsp. soy sauce
  • 1 Tbsp. black pepper
  • 1 garlic clove, crushed for the marinade, red pepper flakes (optional)
  • 12 oz. bag of fresh chopped spinach
  • 1 garlic crushed clove
  • 3 Tbsp. low-fat sour cream
  • 2 Tbsp. Parmesan cheese
  • 1 medium baked potato cut in half

Directions:

  1. Marinate steak an hour before grilling or overnight, in soy sauce, black pepper, crushed garlic, and red pepper flakes (optional).
  2. Grill steak to desired doneness.
  3. For the spinach, cook in a saucepan with 1/2 cup of water, stirring often.
  4. After 3 minutes of simmering, add sour cream, garlic, and Parmesan. Cook for another 2 minutes.
  5. Serve steak and spinach with 1/2 of a baked potato.

Honey Dijon Chicken with Steamed Garlic-Parmesan Broccoli

TurboFire Inferno Plan Dinner: Day 1

Ingredients:

  • Four 6 oz. chicken breast halves
  • 1/3 cup Dijon mustard
  • 3 Tbsp. honey
  • 1 Tbsp. parsley flakes, salt to taste
  • 4 cups broccoli
  • 4 Tbsp. Parmesan cheese, garlic salt to taste

Directions:

  1. Mix Dijon mustard with honey, add parsley flakes and salt. Coat a 6oz chicken breast half in the mixture.
  2. Cook on a grill for about 7 minutes on each side (or until fully cooked).
  3. Steam 4 cups of frozen or fresh broccoli and top with 1 Tbsp. olive oil, 2 tsp. garlic salt and 4 Tbsp. Parmesan cheese.

Makes 4 servings.

Rosemary Pork Chop with Peas and Wild Rice

Two 4-oz. pieces lean, boneless pork loin chop
2 Tbsp. rosemary
1/2 tsp. olive oil
1 cup peas
1/3 cup wild rice (measured dry), cooked according to directions
Salt and pepper, to taste

Directions: Marinate pork chops in rosemary, olive oil, salt, and pepper. Broil or grill the pork (about 4 to 5 mins. each side).
Serve with cooked wild rice and steamed peas.
Makes 2 servings.

Ultimate Reset Roasted Root Medley

Preheat oven to 400 degrees

Ingredients

1/2 medium yam, cut into 1″ chunks

1 medium carrot, cut into 1″ chunks

1 medium beet, cut into 1″ chunks

1/2 medium onion, peeled and cut into wedges

2 tsp extra virgin olive oil (or coconut oil)

Himalayan salt to taste

root

Combine everything well, add to a baking sheet in a single layer.  Bake for 50 minutes, or until tender, turning once.

Lemon garlic shrimp over cauli-mash

Shrimp Marinade:
Zest from 1 lemon
2 Teaspoons of jarred minced garlic
3 tablespoons extra-virgin olive oil
1/2 teaspoon dried oregano
1 pound raw shrimp, shelled and de-veined


Cauliflower Mash:
2 bags of frozen cauliflower
2 teaspoons of jarred minced garlic
extra-virgin olive oil
Hymalayn salt and freshly ground black pepper, to taste
butter 


Lemon Garlic Shrimp:
Marinated shrimp (from above)
2 teaspoons of minced jarred garlic
2 tablespoons butter
1/2 cup white wine
1/2 sweet onion, thinly sliced
1 teaspoon crushed red pepper flakes, or to taste
2 pinches of dried oregano
juice of one lemon

First, mix up the marinade ingredients for the shrimp. Put the shrimp and the marinade in a resealable bag, mix it up well so all the shrimp have some marinade on them, and refrigerate for 1-4 hours.


Preheat an oven to 400F. Place the cauliflower and garlic in a shallow roasting pan. Toss with enough olive oil to coat the pan and the vegetables. Season lightly with salt and pepper. Cover loosely with foil, and roast for 15 minutes. Remove foil, and shake to mix up the vegetables for more even browning. Roast uncovered for 15-20 minutes, or until cauliflower and garlic are soft and lightly browned. Remove from oven.


Using a food processor, puree the cauliflower with a couple tablespoons of butter (or more). Add the Parmesan cheese and mix well. You want to end up with the cauliflower having the consistency of mashed potatoes or grits (fairly thick, not runny). If needed, add a drizzle of cream or broth if the cauliflower is too dense. Adjust seasoning with salt and pepper. Place in a heat-proof bowl and keep warm.


In a large saute pan or Dutch oven, cook the bacon until crisp. Set aside on paper towels until cool, then chop into small pieces. Set aside.

Add two tablespoons of butter to the pan and add the onion, cooking until softened. Add the minced garlic, red pepper flakes, and oregano, sautéing for about a minute, stirring frequently. Stir in wine. Cook until liquid is reduced by half (will only take a few minutes), then add the shrimp. Cook, stirring frequently to turn the shrimp, until shrimp are pink and opaque on both sides. This should only take 3 or 4 minutes; do not overcook the shrimp or they will be rubbery! Stir in the lemon juice and remove from heat. Season to taste with salt and pepper.
Serve the shrimp and sauce over the mashed cauliflower.  Bon appetite!

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