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21 Day Fix Meal Plan with PCOS

One of the most popular meal plans on the market right now is The 21 Day Fix. Its popular because it really nails down and simplifies meal planning and portion control. This program is awesome and as a Beachbody Coach, I absolutely back it. However, many women with PCOS are still struggling to lose weight with this program and its because it allows some freedoms that work fine for women with normally functioning hormones but for us Cysters, we need some restrictions. This is a glimpse of how the calorie intake is calculated taken from both the workout 22 Minute Hard Corps and The 21 Day Fix. Either method works great for calculating your calorie intake. Once you have your allocated calorie intake, the next thing you take note of is the 21 Day Fix-Approved Shopping list. Well this list may be Fix approved but not all items on the list are PCOS approved. I have taken the liberty of crossing out the items on the shopping list that you should avoid when trying to reverse your PCOS symptoms. I have also included a little cheat sheet with some great tips to maximize results. Feel free to save this pic to your phone so you can reference back to it easily. Jenn 21 Day Fix Rules 3 Rules Explained.... Rule 1) Do not eat a yellow or purple container unless also eating a red or blue (nut variety) container. This is rule 1 because it is the most important. Fruit and Grains are broken down in the body as sugar. This sugar is then available to be used as energy but with PCOS it is entirely too much sugar and therefore causes a spike in insulin. NO BUENO! So to help counter this blood sugar spike, combining these foods with a source of protein helps to break the sugar down and causes less of a spike. Rule 2) Do not exceed 2 yellow containers in a single day regardless of calorie intake. This follows my "1 Cup Rule" which limits carbs from grains to a single cup per day. So for women that fall into a calorie plan that allows more than 2 yellow containers per day, I suggest substituting ¬†additional yellows with green. Veggies have carbs but are not going to spike your blood sugar like grains will. ūüôā Rule 3) Do not exceed 2 purple containers in a single day regardless of calorie intake. To be clear up front, fruit is very good for you. Its loaded with tons on nutrients which you NEED but it also has a lot of sugar which you don't need. So for women that fall into a calorie plan that allows more than 2 purple containers per day, I suggest substituting additional purples with blue. Blues are your fat sources and actually very necessary when you are lowering your carb intake so make sure to get adequate healthy fats. This works great for me since I love hummus and avocado. One happy girl right here ūüôā Lastly, the trick of figuring out when to eat which containers and how to spread them out throughout the day. Let me help you a little here. There are some more restrictions that you should follow with PCOS and Tony Horton nailed them with his meal plans from 22 Minute Hard Corps so I am just going to share that with you here. Again, feel free to save this to your phone for easy reference. Meal-Plan The main things that Tony totally nailed with the way he laid out the different meal plans are:
  1. All purple containers (fruit) are consumed before noon (lunch)  - BRAVO Tony Horton
  2. Every yellow or purple container is ALWAYS paired with either a red or blue container. (I explained this earlier)
  3. The last yellow container (grains) is consumed with lunch. Excellent!!!! Do not eat carbs after lunch. Notice how he keeps all sources of food that can spike blood sugar early in the day?
  4. Dinner is red and green containers (protein and veggie) with some oil. Dinner is actually the meal that you need the least amount of energy from because you are going to bed so keep it lite.
This has been a lot of info but once you have read it, you can simply save a few pics and march on. This meal plan is popular because it works. Sometimes something great just needs a few tweaks. Please share with anyone that could use the help and if you do not already have a Beachbody Coach, I would love to be your coach. Shoot me a friend request and message on Facebook and lets get you on track.  (Find me on Facebook)

Turbo Fire 5 Day Meal Plan – Quick Start

Turbo2 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 oneShakeology¬†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‚Äôt have strawberries but you have raspberries, go ahead, no one is going to call the berry police, but if you are in doubt‚Ķyou shouldn‚Äôt 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 ‚Äď 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

Everyone has a trouble spot they focus on

Hakuna Mas Everyone has an area that they focus on and can't help but be borderline obsessed with. If its your thighs, then no matter how awesome your abs look, all you will see is the extra fat between your thighs or the fat above your knee caps. For me, it is definitely my legs and arms that I focus on. Nothing is more upsetting to me than putting on a shirt and it being too tight around the arms. You know what I am talking about, where your arms looks like a sausage being strangled. Yuck!!! None the less, I have had glorious arms in the past doing a workout called Chalean Extreme and over the past 8 months completely let myself go. My sexy arms are unfortunately gone. ¬†Here is a snapshot of my arms 8 months ago.....sigh..... ūüôĀ But I am back on the Extreme Train and two weeks into the program. I take weekly photos of my arms because I am dying to see some change. I shared this photo on my Facebook while sharing that while I don't see the change yet, I know it is coming. I don't see change in my arms at all but everyone kept saying "Holy cow Jenn, look at your stomach though". 2 week progress I was soooo focused on my arms that I did not take a week one photo but quickly ran and took a week 2 photo of my abs and they were totally right. Check it out!!!! stomach The change is not huge but its totally there. I can see it!!!! So what has this taught me? It has taught me not to be so focused on just one thing. Women do this all the time with their weight but don't stop to measure themselves. They can literally be shedding tons of fat but since they are gaining muscle, the scale does not budge. Moving forward, I will look at everything and be grateful that change is coming. Maybe not as quickly as I would like or in the exact area that I would like just yet but its coming and in time, I will have my sexy arms and legs.  

First steps to start reversing PCOS symptoms

Baby Steps to reverse PCOS If you are like me and freaked out finding out you have PCOS, please know that it will be ok. And the fact that you found this article means that you are being proactive about it. For that, I seriously commend you. There is a lot of information out there so get informed. Google away. I personally chose the natural method of reversing my PCOS symptoms and did a ton of research. I continue to do research. Over a years time I lost 40 lbs and completely reversed my symptoms. I didn't have help from anyone in the beginning so I know what a struggle it is. I will take some of the guess work out and give you a short list of things you can start doing right now to get you on track toward reversing your PCOS symptoms. Here are my suggested first steps: 1 - Switch from the white versions of carbs like bread and pasta to the whole grain variety. 2 - If you don't eat fruit, start with 2 servings per day. But make sure to eat all fruit before 2pm. Here is more info on fruit. 3- If you don't eat veggies, start. And add a lot of them. Shoot for 6 servings of veggies per day. 4 - Cut out milk. It is best to cut out all dairy but these are first steps and milk has the highest amount of sugar so it has to go first. 5 - Cut out Sugar not from natural sources. This means candy, pastries, soda, etc. More info on Sugar 6 - If you drink, cut back to one day per week. More info on alcohol and weight loss. 6 - Add 20 minutes of any kind of exercise to your routine. This can be walking, bicycling, dancing, workout video, etc. Just move for 20 minutes every day. As time progresses, you will want to further modify your diet and incorporate more difficult workouts but you have to have a starting point. A less intense starting point will prevent you from getting overwhelmed right out the gate. Accept the failures you WILL have along the way and always get back on that horse. Lord knows I failed tons of times along my own journey but I NEVER gave up. Focus on small changes. The change you seek begins with you and your daily choices. Hang in there. If you would like some additional support, reach out to me on Facebook http://www.facebook.com/jenngraham57 Here is another article with some more Do's and Dont's  with PCOS diet.

I have let myself Go – So mad at myself

I have recently accepted that I have been letting myself go again. By no means am I anywhere near the 174 pounds that I started at but I have gained 10-15 ¬†pounds since January and it is all due to my terrible diet. I try and be good but am easily distracted by crap in the break-room, and garbage food brought into my house. It all started when my husband got sick around January and was riddled with extreme fatigue and pretty much gave up on his own workouts and was eating whatever he wanted. I just followed right along. It started with just my meals at home and eventually my sugar cravings came back and I started eating cheat meals throughout the day. I have slowly but surely crept up in weight and now all the jeans I have purchased at my glorious new weight are too tight or just simply do not fit. By no means am I huge or "fat", I am not saying that at all. I do however feel like complete crap. My energy is non existent and I am relying on Coffee to keep myself awake and I am at the point where I still do my workouts but they do not feel as effective and I absolutely dread them. I feel like I did before I ever started my fitness journey. What makes me most ashamed is that I am a Beachbody coach and I teach my challengers to do exactly what I am doing. I watch them get amazing transformations and all along, I am just going in the opposite direction. So I am including myself in this months challenge group and sharing weekly progress photos with my challengers. They will hold me accountable just like I hold them accountable. I vow today to STOP the nonsense and get back on track. I was so much happier when I was eating healthy. The odd part is that some people told me I was too skinny at 135 but you know what, I don't care. Not everybody felt that way and I felt absolutely awesome. At my current weight, 150 (ugh), and state of health, I feel like a beached whale. And this is not what I think I look like, it is how my body feels. I ache to move, cannot move fast, and feel physically heavy. Like lifting my legs to kick is a huge task. So I will disregard the "TOO SKINNY" comments and get my body back to when it was feeling good. Because right now I absolutely do not feel good. I am unhappy in my skin and quite simply feel miserable. I am determined to get the good feeling back and the energy I had only 6 months ago. I have done it once and will do it again. Here goes nothing. And here are my starting pics for accountability. I am doing the workout PiYo and that paired with my Shakeology and clean eating will get me healthy again. Wish me luck. As anyone who has done a clean eating workout routine knows, it is not easy to change your lifestyle but tremendously rewarding.  

Dairy Free Chicken Parmesan with Spaghetti Squash

This is a great way to change up a family favorite. P1030325 Prep Time: 20 minutes Total Time: 1 hr

INGREDIENTS

  • 4 small boneless skinless chicken breasts
  • 1 cup almond meal
  • 1 tbsp paprika
  • ¬Ĺ tsp garlic powder
  • 1 tsp cumin
  • 1 tsp cayenne pepper
  • 1 tsp black pepper
  • 1 tsp sea salt
  • 2 eggs, lightly beaten
  • olive oil cooking spray
  • 1 medium spaghetti squash (about 3 lb), cut in half
  • 3/4 cups spaghetti sauce (optional homemade)
P1030312

DIRECTIONS

1 ‚Äď Preheat oven to 375 degrees. Spray large cookie sheet¬†with cooking spray 2 - Filet chicken breasts so breasts are 1/2 inch thick 3 ‚Äď In shallow dish, combine almond meal, paprika, garlic, cumin, cayenne, pepper, and salt. P1030315   4 - Put 2 cups of apple sauce in a bowl and dredge each piece of chicken in apple sauce then coat with almond spice mixture completely coating all sides of the chicken breast and place flat on cookie sheet. (optional to use eggs instead of applesauce) 5 ‚Äď Bake chicken for 25 minutes or until a thermometer inserted in the thickest portion registers 160¬įF¬†and breading is crispy brown. 6 ‚Äď After sticking chicken in oven, place squash, cut sides up, in microwaveable dish. Cover with plastic wrap; microwave on High 25 minutes or until fork-tender. Using a fork, scrape flesh from squash. Keep warm until ready to serve. 7 ‚Äď Meanwhile, heat remaining spaghetti sauce in medium saucepan over medium heat and add lots of Italian seasoning. Keep warm¬†until both chicken and squash are ready. 8 - When chicken is crispy, put 1 cup of squash on serving dish and place one chicken breast on top of the squash.¬†Spoon about 2 tablespoons spaghetti sauce onto each chicken breast and¬†voila, dairy free chicken Parmesan. P1030323  

For those looking for something a little less healthy

This particular recipe is made to be paleo and non-dairy but you can make some of the following changes to the recipe to suite your own taste and dietary needs: 1 - Use eggs instead of applesauce to coat the chicken for the breading 2 - Add parmesan cheese to both the breading and on top of the sauce when serving. 3 - Use whole wheat angel hair pasta instead of spaghetti squash. 4 - Add olive oil or butter to spaghetti squash for added flavor.   Cooking is fun so make each recipe your own. Enjoy. Click here for more fun recipes ūüôā  

Lost 8 lbs and 12.35 inches doing Beachbody Ultimate Reset

Why did I decide to do the Ultimate Reset? ultimate Reset prep I purchased the Ultimate Reset almost 6 months ago because I had heard how amazing it makes you feel and that people lose a lot of weight doing it. I figured that since I am a beachbody coach, I should at least experience it so I can have an honest opinion of the product. I also had a terrible dependency on caffeine. I was drinking about 12 cups of coffee daily and would get headaches if I waited too long to get my first cup. I knew this was a problem and very likely contributing to my infertility. Research has shown that excess of 2 cups of caffeine daily can make it more difficult to conceive and can cause miscarriage. Its no secret that I want a baby so I figured it was worth a shot to kick the caffeine. Truth be told, I was dreading it and continued to put it off. I knew the diet was very restricting and that I could not workout for the full 21 days of the reset. As most people know, the diet part of any weight loss program is always the hardest because you are restricting yourself. It is always easier to add things into your life like working out than it is to remove things you love. For this reason I was quite content continuing with my workout routine and holding on to the last 10 lbs I could not lose because I was not committed 100% to my diet. My sugar cravings continued to plague and inevitably sabotage me from reaching my health goals and the Ultimate Reset sat on a shelf in my closed unopened. My injury ended up having a silver lining hurt knee Well about two months ago I hurt my knee at work from lifting a really heavy backpack and carrying it on my back all day. It was too much stress on my knee and I further aggravated it by continuing to workout. It got to the point that is was so swollen, you could see the swelling through my yoga pants. And the day my puppy ran straight into my knee and damn near brought me to my knees was the day I said, I NEED A BREAK!! I was not happy about the idea of taking a few weeks away from my workout routine so I figured I would do my body a favor and take advantage and do the reset. If I could not workout my muscles then I would workout my organs with a detox. I started the next day. Week 1 Was Hell!!!! I made the huge mistake of not watching the video that comes with the reset and just kicked the coffee cold turkey on day 1. The video tells you to ween yourself off of the caffeine and sugar. Well.....no slow transition for me. I had a killer headache for 4 days. It got so bad that I literally threw up. I was totally miserable. In the first week, you cut out caffeine, dairy, sugar, red meat, and processed garbage. I already ate pretty clean so the only things I cut out were the coffee and the occasional sweets(maybe 1 per day). So for me, week one was pretty much a caffeine detox. By day 7 I had only lost 1 pound. This was a little depressing because I had heard about stories of people losing  up to 10 lbs in the first week and I wondered if I was doing something wrong but I just continued on. I had paid for the Reset and was finishing!!! Week 2 - Life got better For Week 2 you cut out all animal protein and are completely vegan. My meals consisted of fruit, veggies, and quinoa. I made a great effort to cook a lot of the recipes in the Ultimate Reset book and found some recipes that I will continue to cook. This was actually my favorite week. I didn't mind the diet any more because I was past the caffeine detox and my sugar cravings were very mild. For the mild sugar cravings I still had, Chocolate Vegan Shakeology came to the rescue. I had it every night before bed. chocolate vegan shakeology The best part of this week is that I finally started to lose some serious weight. And I was feeling the difference in how my clothes were fitting. My body just felt like it was getting tighter. Week 3 - The Finish Line For Week 3 you continue eating Vegan but cut out more of the grains and try to eat solely vegetables and fruit. I definitely missed eating protein but was not hungry during this week. I also felt very CLEAR by week 3 if that makes sense. I used to feel tired and had a lack of energy most days but by week three of the Reset I no longer felt foggy. I did not have a lot of energy but was definitely feeling clear, fresh, and clean. By the last day of the Reset, I had lost a total of 8 pounds and 12.35 inches. A lot of those inches were from my thighs which is GLORIOUS!!!! Ultimate Reset Post The day after the reset, I had my first protein in 2 weeks, an egg!!!!! Oh man did I miss my protein. Once I started eating protein again, I had incredible energy. This energy mixed with the clarity I developed on the reset has left me feeling absolutely amazing. I am able to push harder in my workouts now and here's the kicker..... WITHOUT CAFFEINE OR PRE-WORKOUT!!!!! So at the end of the day, the Ultimate Reset is worth doing. By no means would I do it often but I plan to do it yearly. Kinda like my own body spring cleaning.

Engineer or Bombshell?

Sometimes I feel like Batman!!! I am an Electrical Engineer by day and Beachbody Bombshell Dynasty Coach by night. I love and am extremely passionate about both of my identities. I do higher level programming automation controls on one end and on the other I help change peoples lives for the better including my own. One day these two incomes will match. What do I do at that point?

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Zucchini Lasagne – Low Carb

Zucchini Lasagne ZUCCHINI LASAGNA (NO PASTA): Great for anyone going low carb. Talk about delish! You won't miss the noodles in this recipe. Ingredients: 4 Servings -2 1/2 cups zucchini, sliced lengthwise 1/4 inch thick (about 2 medium) -1/2 lb lean ground beef (or up to 1 lb) -1/4 cup onion, chopped -2 small tomatoes, cut up -1 (6 ounce) can tomato paste -1 garlic clove, minced -1/2 teaspoon dried oregano -1/2 teaspoon dried basil -1/4 teaspoon dried thyme -1/4 cup water -1/8 teaspoon pepper -1 egg -3/4 cup low fat cottage cheese (or low fat or fat free ricotta) -1/2 cup mozzarella cheese, shredded (or up to 8 oz. divided) -1 teaspoon flour 1. Cook zucchini until tender, drain and set aside. Fry meat and onions until meat is brown and onions are tender; drain fat. Add next 8 ingredients and bring to a boil. 2. Reduce heat; simmer, uncovered 10 minutes or until reduced to 2 cups. 3. In small bowl, slightly beat egg. 4. Add cottage cheese, half of shredded cheese and flour. 5. In 1 1/2-qt. baking-roasting pan arrange half of the meat mixture. Top with half of the zucchini and all the cottage cheese mixture. Top with remaining meat and zucchini. 6. Bake uncovered at 375 degrees F for 30 minutes. 7. Sprinkle with remaining cheese. Bake 10 minutes longer. 8. Let stand 10 minutes before serving.

Sore Muscles – To Rest or Not to Rest? What to Eat?

So I have been working out intensely for the past year and I still experience muscle soreness!  Just this last week I had a nice little reunion with Chalean Extreme and man were my hamstrings hurting!  I ave been doing Brazil Butt Lift and T25 for a few months and there are lots of squats and lunges but it just goes to show that when you switch up your workouts you still work your muscles in a different way!  So instead of taking a rest day and using that as an excuse not to workout.  I chose a workout that targeted a different part of my body! I did some research about working out and muscle soreness since so many of my customers experience it when they start my challenge groups.  I figured it would be well worth sharing with all of you as well!  Who isn't sore from working out at one point or another!  It's best to know how to handle this discomfort. sore muscles
It's common for beginners to experience muscle soreness that lasts for a week or two, just as seasoned exercisers will be sore after a tough work out. Yes, you should keep working out even though you are sore, but there is more to it than that. The only way to avoid muscle soreness is to not workout at all!  And that is certainly not going to get you that body you envision in your mind! Muscle soreness has two primary causes. The first soreness you experience happens during your workout ("the burn") and should subside within a couple of hours. This is caused by lactic acid production. When you are training and your muscles are not getting enough oxygen (anaerobic glycolysis), lactic acid builds up. You can break down lactic acid by continuing to move and by doing light aerobic exercise (such as walking) after your workout. This is why cool-downs are so important, especially for beginners. The longer you cool down, the faster that lactic acid will leave the muscles (typically within an hour). The type of muscle soreness you are experiencing, up to a day or two (and sometimes even three) after your workout is known as DOMS (Delayed Onset Muscle Soreness). DOMS is caused by microscopic tears inside the muscles, resulting from weight-training or fully exhausting the muscles during cardio. This is normal. Again, beginners will be more sore and usually for longer, but if you really worked as hard as you should have during a weight-lifting session, you should be somewhat sore for the next day or two. Doms This is where rest comes in. You absolutely must rest the muscles you worked for 1-2 days after a workout. Take at least one day off between strength training sessions, and if you are still very sore, take 2 days off. (This means from lifting, not from all exercise such as cardio). If you don't let your muscles recover and repair, they will continue to break down and you will actually get weaker. To help prevent soreness in the future, and alleviate some of it now, be sure to:  1. Always warm-up for 5-10 minutes and cool-down for at least 5 minutes. 2. Stretch after a warm-up, during your workout, and after you are done. Only stretch when your muscles are already warm from some kind of light activity. 3. Stay active. The more your muscles move, the faster they will recover from exercise and soreness. If you choose to rest completely instead of "actively recovering" with light exercise, you'll probably be sore longer.
Foam Roller
One technique I've used with some success to reduce my own muscle soreness is to use a¬†foam roller¬†regularly as a part of my cool down. This has been particularly helpful for me after I start a new type of exercise or a new weight training routine. Plus it just feels amazing to stretch out your muscles.¬† The key is to find the sore spot and lay on it.¬† So use the foam roller find the hot spot and just sink into it slowly moving back and forth almost giving yourself a massage!¬† Feel the knots and tension melt away! There are also some great post workout drinks and foods that you can consume to help reduce the post muscle soreness and help your body to recovery faster. The most important meal you eat is the one that you have directly after your workout.¬† for about an hour after your workout, there's a window of opportunity when your muscles are literally starving for nutrients. We call this the¬†golden hour. And the meal you eat at this time is the most important for building muscle and replenishing energy sources. The first thing your body needs is a nice fresh supply of amino acids. Amino acids are the building blocks of protein and are used by your body for making muscles, hormones, neurotransmitters, bones and all sorts of other important things. Exercise depletes critical amino acids such as glutamine, valine, isoleucine and leucine‚Äďand the way you replenish your body's supply is with protein. That means meat, chicken, eggs, fish or whey protein powder. The second thing you need is some carbohydrates. Exercise draws upon your body's stores of glycogen, which is the storage form of sugar. Glycogen waits in the liver and the muscles for a signal that sugar is needed: "Hey, she's exercising, let's give her some fuel!" Your body can hold about 1,800 calories of sugar as glycogen, which is plenty to fuel any workout short of a marathon, but athletes do best when their glycogen stores are full, so unless you are on a carb-restricted diet, some slow-burning carbs after working out is a good idea.¬†(Hint: The best carbs are oatmeal, brown rice, grains like quinoa or amaranth, and all vegetables and fruits). Your muscles need protein for repair and growth, and your body needs some carbs to replenish its glycogen stores. Truth be told, after a hard workout your body is like the plant in Little Shop of Horrors: It's crying "Feed me!" and it won't take no for an answer. Remember, right before exercise you have to consider the time it takes to digest food, so you need to go light. But post-workout is the ideal time to have a full meal. So what's the best meal, or combination of foods, to have post-workout?¬† Shakeology¬†is a great post workout meal.¬† It has a perfect combination of protein and carbs along with all the essential amino acids and nutrients your body needs to recovery from the workout you just did.¬† At least you don't have to stand there in the kitchen wondering if what you are eating is the right option.¬† Instead whip up a shake and go!¬† It honestly is refreshing and delicious! Results and Recovery Drink¬†-
P90X¬ģ¬†Results and Recovery Formula¬ģ¬†tastes so great, you won't believe how good it is for you! When recovering from intense workouts, Results and Recovery Formula will provide you with the vital nutrients you need to bounce back from your workout. And the delicious, smooth orange flavor makes it the perfect post-workout reward.

Benefits:

  • Dextrose-based formula for optimum glycogen replenishment*
  • A high Protein Efficiency Ratio (PER) blend to provide the critical building blocks for rapid muscle resynthesis*
  • Vitamins, including antioxidants, to help reduce muscle soreness and assist in repair and growth*
Chicken and Mixed Vegetables Four ounces of skinless, boneless chicken breast contains almost 35 grams of high-quality protein as well as small amounts of calcium, magnesium, zinc and iron; 255 mg of phosphorus; 287 mg of heart-healthy potassium; and 75 percent of the recommended dietary intake for niacin, a Bvitamin that's important in energy metabolism. One large (6-ounce) chicken breast is even more loaded: It contains more potassium than there is in a medium banana, plus a whopping 53 grams of protein. The fat in boneless, skinless chicken is mostly monounsaturated. Only 1.1 grams of the 4 grams of fat in 4 ounces of chicken is saturated fat. The vegetables provide carbs and fiber. If you like, you can have half of a sweet potato with the meal and a spoonful of olive oil and/or almonds on the vegetables. Breakfast Anytime: Egg Omelet with Avocado Eggs are just about the best source of protein on the planet. Mix with as many vegetables as you like for a perfect meal. Hint: I also stir-fry a sliced apple into the mix. Serve with avocado for a nice dose of fiber and monounsaturated fat. At the Gym: Whey Protein Shake I consider whey protein powder the best protein powder available. You can mix whey powder with frozen berries (my favorite) and water, or with almost any combination of ingredients; I've thrown in a spoonful or two of peanut butter, oatmeal or sliced apple, or made it plain with water. All work. The whey provides the protein; the berries provide the carbs. (You can of course make the shake with milk or soymilk, but watch out for the calories. I don't recommend making shakes with juice.) The Three S's: Salmon, Spinach and Sweet Potato Here's the ideal balanced meal. Wild salmon for protein and omega-3s, spinach for the cornucopia of vitamins and minerals (including the superstar of eye nutrition, lutein), and a sweet potato for slow-burning carbohydrates. It's an almost perfect meal. You can add a little flaxseed oil (or olive oil or butter) to the sweet potato or even sprinkle it with almonds, but watch your portion size: While these additions are all brimming with health, they're also high-calorie items. Bodybuilder's Delight: Tuna, Brown Rice and Vegetables You can't go to a "hard core" gym without seeing a bodybuilder eating this old classic from a Tupperware container. A single can of light tuna canned in water and drained provides an astonishing 42 grams of high-quality protein for under 200 calories. That same can has more than 100 percent of the daily value for niacin, 29 percent of the daily value for vitamin B6 and 82 percent of the daily value for vitamin B12. And tuna is a superb source of the vitally important cancer-protective trace mineral selenium. Add some brown rice for fiber and carbs, load up with the vegetables and you're good to go. You can't go wrong with any of those five, or variations thereof. They'll load up your body with the energy needed to refuel and the protein needed to rebuild and repair muscle. Couple them with hard, intense and frequent workouts, and you'll be on the way to the body of your dreams. Remember no pain no gain!!!!