Get On Track For The Holidays Now; Cleaning Up Your ‘Diet’

November 17, 2016November 17, 2016 LifeOfCarlyBLeave a comment

It’s Wednesday, November 16, 2016. That means that thanksgiving is 8 days away. EIGHT days away?! If you’re anywhere in the midwest like I am, you walk outside into 65 degree weather and think that somehow we all went back 2 months in time, so no way Thanksgiving is next week!

But it is.

So let’s get on track. Cleaning up your diet and your relationship with food before the feast begins will make everything easier, and leave your pants a little less snug.

*PS. I say diet because diet by definition is the food that a person habitually eats, we all have a diet, everyday*

Here are a few tips to take with you as you approach the holidays, some obviously stated in a thousand other blogs before, some maybe not:

1) Portion Control

I know, isn’t it obvious? But let’s just take a minute to remind ourselves. Starting NOW at every meal you eat, take a look at your portion sizes- are they what they should be? How can you measure?

-Get a food scale and portion out in grams or ounces what 1 serving size for that food is (see nutrition label on food, or google it if there is not a label)

-Visualize portion sizes using familiar objects. Example:

*The palm of your hand= Recommended serving size of meat, about 3 ounces

*The front of a closed fist= Recommended serving size of cooked pasta, about 1/2 Cup

*Your thumb= roughly a tablespoon of almost everything, double this portion size for peanut butter

-Think choose my plate when serving your dish:

2) Use meal tracking apps or websites.

Start today! Download MyFitnessPal or any other app or meal tracking help you can find. If you start now, you will be familiar with the app and know how to use it. When the holiday comes you will find yourself being more conscious of what you are choosing to put on your plate because you will know that you have to track it- it will make you hold yourself accountable.

If you are wanting to figure things out a little more on your own- see 2 old blog posts (originally meant to be paired with exercise) that go into calculating everything you need to know:

https://infitinyhealth.wordpress.com/2015/06/04/eating-to-fuel-your-workout-and-your-goals/

https://infitinyhealth.wordpress.com/2015/06/08/eating-for-your-fitness-and-goals-part-2/

3) Cook for yourself

Pretty simple here, if you cook for yourself you know exactly what is going into it. You can choose healthier ingredients, you can track it better, and just feel good.

4) Think ‘Natural’ or “Unprocessed’ when grocery shopping for your meal.

It’s obvious that buying boxed cakes, pre-made pie crust, pre-made sides, etc. from the grocery store is the easy way, but take some extra time this holiday to find the good ingredients, and this goes back to cooking for yourself. If you are picking out your ingredients to cook for yourself, take the extra step to go as healthy as possible- and that includes as healthy as possible for desserts. Look for fresh fruit to cook with instead of canned, fresh veggies to cook instead of canned or frozen, fresh meat from the deli, and if you must buy something pre-packaged, look for lower sodium or lower sugar options.

Thanksgiving dishes naturally are high in sodium, prevent that number from rising by buying low sodium, and especially, by cooking fresh. Canned and packaged foods have 1,000X more sodium than natural, fresh food. All the extra sodium, and even sugar, and fat on the holidays will not mix well, causing bloat, etc.

Here’s an example of the sodium difference in fresh green beans (left) & canned green beans (right)

5) Get on track with a buddy- think power in numbers!

Get a relative to buddy up with you, that way you have someone on your side at the feast. I know it can be extra hard to resist when other, non-health minded people push you to “splurge” or “give in” a little bit. Find a relative, or a friend, whoever! Keep each other on track, sit by each other at the table, encourage each other, and remind each other of portion control 😉

Don’t let Thanksgiving be the beginning of a spiral into fat pants. If you’re on track, stay on track with these tips. If you’re not on track, get on track now. It never makes sense to “Wait until after the holidays.” or to “Wait until January to start a resolution.” Start now! NOW. 🙂

An Outdoor Workout For Your Holiday Weekend

July 2, 2016 LifeOfCarlyBLeave a comment

Like many other places, some gyms close on holiday weekends. Don’t take this as an excuse to skip your workouts for 3,4,5 days, use the great outdoors to get your heart pumping!

Took my workout to a nearby lake/walking path that has workout stations built in this morning, here it is for you to try yourself!

25 jumping jacks
20 rapid box/bench step ups (3rd picture from the left)
15 deep squats
10 full burpees
5 pull ups (substitute for 5 tuck jumps if you don’t have a pull up bar)
10 decline mountain climber twist (2nd picture from right)
15 jump lunges each
20 box jumps
25 high knees

Repeat 5-10 times with an optional 1/2 mile run to start and end the workout!

5 rounds can be completed, at a rapid pace, in about 20 minutes with 315 calories burned!

Panko Coconut Chicken with Zesty Orange Sauce

June 14, 2016 LifeOfCarlyBLeave a comment

Coconut chicken, healthy crispy, delicious, coconut chicken.

Are you ready for this?

My dinner as a whole was actually really freaking delicious, but lets focus on that chicken and GAH that sauce!

I altered the recipe slightly because it called for baking it in the oven and I just aint got time for that, although it would probably make the chicken look a little more appealing. The original recipe I got the recipe from Sally’s Baking Addiction:

( http://sallysbakingaddiction.com/2015/04/17/crispy-coconut-chicken-with-spicy-honey-orange-sauce/ )

My version served 2, so here it is!

6 chicken tender strips, uncooked

1/2 cup shredded coconut

1/4-1/2 panko breadcrumbs (more or less depending on your love for coconut taste)

1/4 cup liquid egg whites

1/4 cup coconut oil

(The original recipe called for salt and pepper (I chose not to use it), as well as flour to use as a sticking agent for the crumbs, I also chose not to use it)

Dipping sauce

1/2 cup apricot preserves

Slightly less than 1/4 cup honey (more if you reallllllyyyy like honey)

3 TBSP Dijon Mustard

1 teaspoon red pepper flakes (I like spicy so I used 1 TBSP)

To Prepare:

Prepare a non-stick skillet with spray and the 1/4 cup coconut oil
In a small bowl, mix together the coconut and panko crumbs
In a separate small bowl, pour the liquid egg whites
One chicken tender at a time, dip into the egg white to coat completely, then dip into the crumb mix (Roll it around with a little pressure, this is how it “sticks” well without having to use flour. Using your other handle to sprinkle extra crumbs on might be needed)
Place tender into skillet and repeat for the remaining 5 strips.
Cook on medium-high heat for about 10-15 minutes, flipping every 2-3 minutes, until chicken is 165 degrees F
While tenders are cooking prepare the sauce by mixing all ingredients and giving a good stir!
Serve tenders along a heaping spoonful, or 2 of sauce, eat and ENJOY!

Coconut chicken (per tender):

Cals: 136 / Carb: 3g / Fat: 6g / Protein: 15g

Zesty Orange Sauce (Per serving/ Makes 4 servings):

Cals: 108 / Carb: 27g / Fat: 0g / Protein: 0g

Breakfast Egg Muffins

May 9, 2016 LifeOfCarlyBLeave a comment

I’ve been talking to multiple of my friends and clients lately about the importance of breakfast and what I eat for breakfast. Here is a recipe that I am particularly proud of because well, it’s DELICIOUS! Switching up the ingredients is easy, you can also easily control the amount of fat, carbs, and protein that you get out of it just by what you put in it.

If only I had a picture of it….

Below is how I usually make them, but like I said, they can be switched up SO easily!

5 egg whites + 1 whole egg
1/2 cup frozen hash brown
1-2 cups spinach
1/2 cup tomatoes
6-8 slices deli meat (I usually choose turkey)
1/4 cup cheese

Preheat oven to 400 degrees and spray a muffin tin with non-stick cooking spray. While the oven is preheating, mix your egg whites and 1 whole egg in a bowl and beat until the yolk is frothy. Add in the hash browns, spinach, and tomatoes. Before pouring the mixture into the muffin tin, line each insert with 1-2 pieces of deli meat (thick slices only use 1, thin slices use 2. You want the entire muffin insert to be covered with deli meat. I prefer to use deli meat as a way to help the muffin keep it’s shape, for a lower calorie option, omit the meat). Once the deli meat is in place, pour the egg mixture into each insert. Top with cheese as desired.

Place in oven and bake for 12-16 minutes or until the egg is completely cooked and a fork inserts and pulls out clean. Remove from pan and eat, or save for later!

Serves 6-8

Protein Cake Batter Dip

April 13, 2016March 4, 2024 LifeOfCarlyBLeave a comment

If you’re ready for your mouth to waterrr, while still staying within your daily Macro needs, try this!

Are you on a health journey girl? Add a well-rounded, thought out fitness program to the mix. The best part? It’s all online and YES it has helped women lose weight and fit into their “Skinny Jeans” in just one month! click here to get started

Protein Cake Batter Dip

The very easiest way to satisfy a sweet tooth:

1/2 Cup Vanilla Greek Yogurt
1/2 Scoop Vanilla Protein (I used Quest Vanilla Milkshake)
1/8 – 1/4 box of sugar free vanilla pudding mix
Vanilla Extract to taste
Sprinkles optional (but for real why NOT?)

Calories: 180

Protein: 21g

Carbs: 21g

Fat: 0.5g

**Note: if you want to omit a few carbs, used plain greek yogurt and just add either more pudding mix or more vanilla extract**

** Recipe can also be done using 1 cup of plain greek yogurt + 1/2 box of pudding mix + vanilla extract to taste**

Serve with reduced fat graham crackers or dip in with a spoon! Enjoy!

Green, lean, protein packed machine!

March 28, 2016 LifeOfCarlyBLeave a comment

Smoothies are becoming my go-to morning meal and so it is time to experiment with recipes! I have decided to go the green route today, adding some veggies in with my breakfast, giving me a boost to my day! And it turned out FAB-U-LOUS!

Here is the easy recipe!

1 cup almond milk (I used almond/coconut blend)
1/2 cup trop50 orange juice
1 cup greek yogurt (I used toasted coconut vanilla for extra flavor)
2/3 of a full banana
1 kiwi
1 cup kale
1 cup spinach
1 TBSP agave nectar
1/4 scoop Quest vanilla protein powder (can use more than 1/4 depending on protein needs/wants)

Blend together for about a minute and wah-lah! I got this beauty

Calories: 365

Protein: 23g

Carb: 64g

Fat: 3g

A few tips:

freeze all of the fruits and veggies the night before for easier prep and a colder/thicker smoothie!
Blending smoothies for longer expands them in size by letting more air into the tight spaces, giving you a larger, more filling smoothie for the same calories! (if you don’t believe me, check out #30 on bodybuilding.com’s “40 laws of lean”–> http://www.bodybuilding.com/fun/40-laws-of-lean.html)

Burpee Craze 30 min Advanced At Home Workout

March 21, 2016 LifeOfCarlyBLeave a comment

Do you like burpees? Sure you do!

Okay, maybe not, but do you know that according to leading exercise scientists, the burpee is THE most effective exercise because it targets all 5 dimensions of fitness: endurance, speed, agility, strength, and flexibility.

So if you’re at home in a pinch- try this, you won’t regret it!

Air jumping jacks- 30 seconds
- Rest-10 seconds
Burpee to broad jump- 20 seconds
- Rest-10 seconds
Squat jacks- 30 seconds
- Rest-10 seconds
Burpee to air jumping jack- 20 seconds
- Rest-10 seconds
Tricep dips w/ feet elevated- 30 seconds
- Rest-10 seconds
Burpee to tuck jump-20 seconds
- Rest- 10 seconds
Mountain climbers- 30 seconds
- Rest-10 seconds
Skater hop to single leg burpee- 20 seconds
- Rest- 10 seconds
Plank jacks- 30 seconds
- Rest 30 seconds
Repeat! 4 more times

30 Minute Intermediate At Home Workout

March 17, 2016March 17, 2016 LifeOfCarlyBLeave a comment

Continuing this week’s series of at home workouts is an intermediate at home workout. Check out the youtube link to video below!

Intermediate at Home Workout

Power jacks- 25 seconds
- 10 seconds rest
Sumo squat with front raise- 25 seconds
- 10 seconds rest
Burpee- 25 seconds
- 10 seconds rest
Up & out knees- 25 seconds
- 10 seconds rest
Push up to knee raise- 25 seconds
- 10 seconds rest
Switch back lunge- 25 seconds
- 10 seconds rest
Standing mountain climbers- 25 seconds
- 10 seconds rest
Bodyweight dips w/ leg raise- 25 seconds
- 10 seconds rest
Single leg v-ups- 25 seconds
- 10 seconds rest
High plank hold- 45 seconds
- 30 seconds rest

Get the link to the video here! 30 Minute Intermediate At Home Workout

At Home Recovery Workout

March 16, 2016 LifeOfCarlyBLeave a comment

Working out is tough, you know what is more tough? Recovery. We tend to have a hard time with “rest” days because we feel lazy for skipping the gym, here is something that can hold you accountable to your rest day, but feel good while doing it! Try this for an “active recovery”.

Every move is to be done for 30 seconds before moving on: