We’ve fallen and we WILL get back up!

We have fallen off of the healthy train.  You might be thinking that we haven’t been on that train long enough to fall off already but it happened and we’re being honest.  How did this happen?  

Rachel:  Two weeks ago I was home sick for almost a week with what the doctor called “residual tonsilitis.”  I laid in bed for 5 days eating nothing but popsicles & ice cream and eventually worked my way up to applesauce and saltines.  I didn’t exercise for a week and took it slow the following week.  Then, my best friend came back home last weekend and I decided to allow myself to take it easy as far as diet and exercise were concerned.  Unfortunately, I am now so out of my healthy habits that I’m really struggling to get to the gym and to eat healthy.  I want to keep eating chocolate chip pancakes and bacon for breakfast and to eat 950 calories worth of ice cream every night (yes, I ate that last weekend AFTER eating a cheeseburger, tater tots, and corn for dinner – wops!).  

Ashley:   I started playing indoor soccer on Monday evenings and let me tell you I got my butt handed to me.  I felt like a truck hit me afterward. I wasn’t expecting the games to be so intense.  I thought it would just be messing around & having fun. Boy was I wrong!  I pulled my left quad muscle and I didn’t want to hurt myself more, so I thought it would be best to take the week off.  Bad idea!  During that time, I had a friend visit from college and we acted like we were still in college.  While she was here I proceeded to drink heavily and eat heavily.  Once she left I still could not get motivated.  I kept saying tomorrow will be better…I’m going to go back to the gym Wednesday…but I never went and to make matters worse, I was eating like I would never see food again. I will be honest, I’m still struggling to get back on the wagon, but I started at a new gym today which includes a nutrition program.  I will tell you more later, but I am really working hard at getting back at this!

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So, what now?  We’ve decided to stop making excuses for ourselves and to get back to how we felt when we started this blog: motivated, happy, healthy, proud, & strong.  We’ve come up with a few ideas to help us get back on the healthy train:

  • Check in with each other every Sunday.  Sunday is our prep day for the week.  We both cook meals in bulk and get our personal things ready for the week ahead.  Bulk cooking and planning is important when it comes to eating healthy.  We’ve decided that on Sundays we’re going to sit down for a few minutes with each other and “check in.”  We’ll talk about how our weeks went, what our workouts included, any struggles we’re having, along with recipes we’re planning to make that day and goals for the following week.
  • Weigh in every Sunday.  We may have different goals but we agree that recording our weight every week will help to keep us on track.
  • Record workouts for the week in a planner.  I used to do this and found that it kept me focused.  I never had to question what I was doing for a workout.  I looked at my planner each morning and all day I knew that after work I would be heading to the gym, hopping on the elliptical for 20 minutes, and then doing strength training for my legs.  If it’s in the planner, it’s happening, no ifs, ands, or buts.  
  • Keep a food journal.  We have both been tracking what we eat in our own food journals, but we haven’t been completely honest with ourselves when writing down what we eat.  We either forget to use our journals and then forget what and when we ate or we don’t record what we’ve eaten because it is so bad.
  • Be committed to our blog.  You may have noticed we’ve gone missing over the past couple of weeks.  Unfortunately, along with losing motivation to continue our healthy lifestyle, we lost the motivation to blog.  Fret no longer!  We’re back on track and plan to each write at least one blog a week.

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Lemon Protein Bread

This recipe is from http://www.littlebshealthyhabits.com/.  We’ve mentioned her blog before and we love it!  She has such a delicious variety of recipes and is a relatable girl with great advice!  We make a different version of protein bread each week and her blog is a good resource for trying new recipes!

Ingredients:

1 1/4 cup oat flour + 1/4 cup oat flour

1/2 cup non fat greek yogurt

2 scoops vanilla protein powder

1/4 cup Stevia in the raw

Juice from 2 lemons*

Zest of one lemon*

1 tsp baking soda

4 egg whites

1/2 tsp salt

1 tsp vanilla extract

1/4 cup blueberries

* I didn’t use True Lemon (because I didn’t have any), you can if you want to though just remove the lemon juice and zest*

Glaze: 1/2 scoop vanilla protein powder, 1 packet Truvia, 1 tbsp almond milk

Directions:

1. Combine all ingredients except blueberries and additional 1/4c oat flour in mixing bowl and mix well.

2. Pour batter into a prepared loaf pan.

3. Sprinkle blueberries with water then roll in 1/4 cup oat flour until coated. Gently drop blueberries into batter.

4. Bake at 350 for 30 minutes or until toothpick comes out clean.

5. In a small bowl mix protein powder and Truvia for glaze. SLOWLY begin to pour in almond milk and mix well until you have a frosting type consistency.

6. Coat top of loaf with glaze while still warm.

 

 

Changes we made:

  • We used 4 True Lemon packets in place of the lemon, which you can find at your local grocery store next to Crystal Light.
  • We didn’t make the glaze and it tasted great..but we bet the glaze would make it amazing!  We’ll try that next time!
  • Ashley had a few raspberries left over so we added those too – delicious!
  • Little Bee’s directions say to sprinkle the blueberries with water and roll them in oat flour…we didn’t do this and all of the blueberries and raspberries sank to the bottom of the loaf.  We learned our lesson and will take the extra 2 minutes to do this next time 🙂

You could also try her lemon raspberry protein bars:

http://www.littlebshealthyhabits.com/2011/11/lemon-raspberry-protein-bars.html

Peanut Butter Chocolate Protein Bars

Week 6 of healthy living and we are craving chocolate/sweet stuff! Our entire motto is finding balance, which does not mean this is an excuse to have that piece of cake calling out “eat me”, but to find fantastic substitutes! 🙂

This is a recipe from little b’s healthy habits (http://www.littlebshealthyhabits.com/), a great blog that we will refer to often.While mixing together the recipe the batter smelled so delicious, I had to give it a try.  Plus, little b said she licked the bowl, so it had to be good… OMG it was yummy and tasted like a Butterfinger! My advice is to save the bowl to the end or else you might not have anything to cook, that’s what I did (saving only a taste or two).

 Today I ate one protein bar as a snack between breakfast, lunch or dinner and it was filling! The PB Chocolate Protein Bars tasted like a cake-like brownie with a hint of peanut butter. MY ADVICE TO ALL IS TO TRY THESE 🙂

 

Ingredients:

1 cup oat flour

4 egg whites

2 scoops protein powder (I used vanilla but chocolate would work too)

1/4 cup Stevia

1 tsp baking soda

1/2 tsp salt

1/4 cup unsweetened applesauce

3tbsp unsweetened baking cocoa

4 oz unsweetened almond milk

1/4 cup all natural peanut butter or 1/3 cup if you’re a PB enthusiast like me.

4 tbsp non fat Greek yogurt

1. Add all ingredients in large mixing bowl, and mix.

2. Place batter in a prepared 8×8 prepared Pyrex dish and bake at 350 for 25 minutes or until toothpick comes out clean.

Jamie Eason’s Cinnamon Swirl Protein Bread

Jamie Eason is a fitness model who works for http://www.bodybuilding.com/.  She has delicious recipes that we love to cook in bulk for the week.  This is delicious!  You’ve got to try this recipe!

Jamie’s Facebook page:  http://www.facebook.com/OfficialJamieEason

Recipe & helpful video can be found here: http://www.bodybuilding.com/fun/jamie-easons-livefit-recipes-cinnamon-swirl-protein-bread.html

Ingredients:

Topping:

  • 1/3 cup sweetener (we use Truvia which is very sweet so you can use less)
  • 2 tsp cinnamon

Bread:

  • 1 1/2 cups oat flour
  • 2 scoops vanilla whey protein
  • 1 tbsp baking powder
  • 1/2 tsp salt
  • 1/2 cup sweetener or ¼ cup Stevia in the Raw
  • 2 egg whites
  • 1 cup unsweetened almond milk (Almond Breeze)
  • 1/3 cup or 1 4oz jar of baby food applesauce
  • ¼ cup plain greek yogurt

Directions:

1. Preheat oven to 350. Spray an 8 X 8 inch Pyrex dish with non-stick spray.

2. In small bowl combine & set aside:

    • 1/3 cup sweetener (We use Truvia)
    • 2 tsp cinnamon

3. In a large bowl combine & whisk together:

    • 1 1/2 cups oat flour
    • 2 scoops vanilla whey protein
    • 1 tbsp baking powder
    • 1/2 tsp salt
    • 1/2 cup sweetener or ¼ cup Stevia in the Raw

4. In a medium bowl combine, whisk together & add to large bowl:

    • 2 egg whites
    • 1 cup unsweetened almond milk (Almond Breeze)
    • 1/3 cup or 1 4oz jar of baby food applesauce
    • ¼ cup low sugar vanilla yogurt (optional)

5. Pour a shallow layer of batter into the loaf pan (about 1/4 of the batter).

  1. Sprinkle heavily with half of the cinnamon/sugar mixture. Repeat with remaining batter & cinnamon/sugar on top.
  2. Draw a knife through the batter to swirl.
  3. Bake for 25 to 30 min.
  4. Let cool for 10 min. Bread will be dense.

Nutrition Facts (Makes 16 squares):
1 square = 55 calories, 1 g fat, 8 g carbs, 5 g protein

  • We added blueberries to our protein bread this week and we loved it!  You can make different versions of this bread and we plan on trying more (which we’ll be sure to post!).


We Challenge You To: Drink More Water!

We love lemon water!

What can water do for you?

Water is essential to your survival. In addition, drinking water increases your metabolism, increases energy, flushes out waste & toxins (sodium), regulates your appetite, naturally moisturizes your skin, aids in digestion, assists in circulation and with headaches which are usually caused by dehydration.

If you replace your typical high-calorie, sugar-loaded drinks like soda, juice, and alcohol with water you will notice a big difference in how you feel physically & mentally.

How to jazz up your water:

1.  Have a water bottle with you everywhere you go.  Take it to work, to the gym, in your purse (or your wife/girlfriend’s purse, or your hand) when running errands, to a BBQ, when visiting a friend, and in your house.  We take water everywhere, to continuously flush our systems, increase our metabolism, to help to keep us full, and to help us avoid choosing an unhealthy alternative like soda.

2.  Don’t like plain water?  Add fruit/veggies to your water (the flavor packets you can buy are generally loaded with artificial sweeteners and are NOT good for you).

Suggestions of fruit/veggies to add to your water:

  • Lemons
  • Limes
  • Berries: Rasberries, Strawberries, Blueberries
  • Cucumbers
  • Strawberries & mint
  • Tea
If you’re really struggling with drinking water, try mixing your favorite juice with water and hopefully you’ll soon enjoy water & all of it’s benefits as much as we do!
* Add ice for an extra calorie burn!

Boom Boom Boom…

While following Amanda Adams on her facebook page (http://www.facebook.com/pages/Fitness-Model-Amanda-Adams) who is amazing by the way and also has many helpful tips on fitness and nutrition!

Anyways, she suggested FIT Radio App for workouts. This week I downloaded the application on my smart phone and listened to it while running. I have to say this about me and running… While running I have to be in the zone, I don’t want to be bothered or looked at… I don’t look cute, I sweat a lot and I am pushing myself to run harder and longer every time, so most likely I am probably in some sort of pain whether physical or mental.

I started with the Top 40 play list and it was good, but I started to get tired of it once Adele came on (only because it was a remix version… and really why ruin a terrific song like that). Next I tried Hip Hop and again I was not really “feelin it” so then I went to Party Hits and I found a winner! I was running, jamming to the songs and I actually had to stop myself a couple of times from dropping it like it’s hot (aka dancing) and finish the run out. Long story short, get this App, it gives you a variety to choose from, including screaming rock (which, I like to dabble in at times) and some other genre’s I have never heard of.

Kittery Fire Association 5K Run and Walk

As a source of extra motivation (because we can use all we can get right now), we’ve signed up to run a 5k on May 20th!  We’ve both run this race in the past and it’s a challenging course with lots of hills (we’ll get a good booty work out :)).

We’re looking forward to the challenge & have been adding extra treadmill workouts to get ready.  We’re both planning on running outside once the weather gets warmer and the nights get lighter (remember to turn your clocks ahead this weekend!).  We’re also excited to say that many of our friends will be running with us!  That’s the best part – we find so much joy in sharing our love for fitness with others. We’ll be blogging about our progress as we train and hope that you’ll join us on this adventure if you haven’t already signed up!

– Rachel & Ashley
* To sign up for the 5k, go to: http://www.kittery5k.com/

Max Edge Fitness Training

I recently purchased training classes from Lime light DEALS for 5 classes for $30, which is a steal if you ask me. The first class I attended kicked my ass. The gym has two classes FIT (Functional Interval Training) and Kettlebell Power Plus. Every day the class is different. The schedule is accommodating with a class every hour from 6AM to 7PM, with the exception of a lunch break (11AM) and another break from 2-3PM. The classes are set up into small groups for different intervals of exercises. The trainer ensures the exercises are executed properly and at the weight appropriate for each participant’s needs.
If you are in the seacoast area I highly recommend giving this a try.  The first class is always free and then it’s a month to month membership for $149 (more like 5 dollars a class!) for individuals and $249 (more like 8 dollars a class!) for a couple and you can go as many times as your heart desires, so get your money’s worth… I know I am!
– Ashley
* For more information visit http://www.maxedgefitnesstraining.com.  The information above is based on my experience and personal opinion. Please contact max edge fitness for any questions regarding their services.

Tone it Up Protein Pancakes

Recipe from: http://toneitup.com/

These are great to cook in bulk.  Store them in the refrigerator for a quick & easy snack during the week.

Ingredients:

  • 1/4 cup egg whites
  • 1 scoop vanilla protein powder (organic brown rice protein or whey)
  • 2 tbs vanilla almond milk or skim
  • 1 tsp cinnamon
  • 1 tbs ground flaxseed
  • After above ingredients are mixed together add 1/2 banana (mashed) – mash first, then add!
  • A handful of fresh or frozen blueberries

This recipe makes about 3 pancakes.  Mix all ingredients in a bowl.  Spray a pan with olive oil cooking spray, heat on low. Cook one side until you see the little bubbles.  Carefully flip over and cook on the other side until the middle is done.  Be patient with these, and cook on low for the best results.  You can top them with sliced strawberries and optional powdered stevia. I eat these plain or top them with agave syrup – when I’ve been really good 🙂

~ Rachel

Blueberry Oatmeal

This is an easy, filling, & delicious breakfast.

The ingredientsThe oats, egg whites, and milk before microwaving.Viola!

Ingredients:

  • 1/2 cup old fashioned oats
  • 1/3 cup egg whites (2 large egg whites)
  • almond or skim milk or water
  • 1 scoop vanilla whey or rice protein powder
  • 1 tsp ground flaxseed
  • frozen blueberries
  • sliced almonds

Mix first 3 ingredients together in a microwave safe bowl.  Microwave in 30 seconds increments, stirring each time, for a total of 90 seconds.  Add protein powder, flaxseed, berries, and top with sliced almonds.