A Lifestyle to Be Proud Of

I want to tell you a little background about me, my history with health and fitness, and the biggest lesson I learned through it all: my health is much more important than my weight. I am a real person with real strengths and weaknesses, just like everyone else.

We all have cellulite-free dreams of frolicking in a bikini all summer. However, losing weight does not necessarily mean that you are utilizing healthy habits. I think it is important to distinguish that "skinny" and "healthy" are not automatically synonymous terms. In my case, I would say my past approach with weight loss was less than ideal, although not as harmful as others. Everyone starts somewhere, and for me, that place was average, out of shape, and entirely unhealthy.

I used to count my calories like a mad woman and adhere myself to a firm calorie-constricted diet. I would consume no more than 1200 calories a day, yet often would consume less with a sense of pride. It didn't matter to me what these calories consisted of. It could have been Skinny Cow ice-cream or 100-calorie snack packs, as long as I met and did not exceed my goal of a maximum of 1200 calories that day, I was successful in my mind. "Eat Less, Move More" was my motto. I would drop weight like it was no big deal. "Oh, I have a big event in a month that I would like to look great for? No problem, let me just drop 10 pounds real quick."

Yeah, the idea of losing a lot of weight really quickly sounds pretty great, but in reality, it was completely and totally unhealthy in so many ways. I was obsessed with counting calories, and it affected my social life. I would have rather saved the calories than hang out with my friends and possibly "binge." If I ever went over 1200 calories, it was followed by feelings of defeat and guilt, even if I exceeded my limit by eating a piece of fruit! One should never feel guilty for eating fruit. This kind of lifestyle was completely unsustainable; I couldn't abstain from my friends and the finer things in life for the rest of my life just to be skinny!

In the end, when I couldn't stick to it anymore for a number of reasons and would go back to living a normal life, I would gain all the weight back and then some. It was like an never-ending yo-yo, and it was incredibly disappointing and discouraging.

I decided I needed a lifestyle change, and it needed to be long-term and sustainable. Counting calories every day and only consuming enough to not be considered "starving" was not only impractical and unsustainable, but harmful to my health in the long-term. The short-term satisfaction of being skinny for a few weeks was not worth the long-term health hazards of living this way.

As soon as I recognized that what I was doing was unhealthy and came to terms with it, I immediately stopped counting calories and instead started acknowledging the nutritional value of what I was eating. I read labels, learned about the ingredients, and focused on health benefits instead of weight loss. The most important change I had to make was my mindset.

Viewing your health as a lifestyle and not a diet is, in my opinion, the most important aspect to this change. As soon as I changed my mindset, I noticed incredible changes in my energy levels, clarity, and (of course) my body. The changes to my body became secondary concerns behind the multitude of health benefits that I was providing my body! As soon as I took care of my health, the rest took care of itself, including my weight. Now, if I had to guess, I would say I eat 1500-1800 calories a day of nutrient rich foods, and I never feel hungry or deprived. And guess what? I am now 10 pounds lighter, and those 10 pounds will not be coming back, because my health is my primary priority!

In order for it to be a lifestyle that you can maintain for the rest of your life, you have to have realistic expectations and goals. You don't need to adhere to impractical restrictions like "no carbs after 3 PM" or put yourself on some unhealthy liquids-only detox for days on end. Make healthy substitutions for things you like to eat, make conscious decisions about what you are feeding your body, and by all means eat enough healthy foods to fuel your body and allow it to build and repair. Make this a lifestyle that you can be proud of!

There is no need to sacrifice your happiness just to look great. Feed yourself healthy, nutrient dense foods, and enough of it, and the rest will take care of itself! You don't necessarily have to "eat less," you just have to eat right! 

Stuffed Pork Tenderloin

Comfort foods hold a special place in my heart, especially because they are usually relatively quick and easy to make for the times when I am craving swift satisfaction in my belly. Often times, "comfort foods" tend to be loaded with more unhealthy calories and fat than I want to consume. However, it doesn't always have to be this way! Eating a clean, healthy diet does not mean you have to give up your favorite foods or spend hours prepping in the kitchen. With just a little tweaking and a few substitutions, you can enjoy your quick and easy comfort foods with gratification sans the guilt! 

Simple, healthy comfort food may be one of my favorite things. Some warm, lean red meat can go a long way on a cold night. Dinner doesn't always have to be so complicated!

Stuffed Pork Tenderloin

Serves: 2 people

Serving Size: 5 slices

Calories per Serving: 235

Macros: 12g of Carbs

              10g of Fat

              22g of Protein

Ingredients:

1 lean Pork Tenderloin

2 wedges of light Laughing Cow Cheese (I used light creamy swiss.)

½ Cup Fresh Spinach

2 Large Eggs

½ Cup Panko Bread Crumbs

Toothpicks, optional (I would recommend them, but I did not have any on hand, either.)

Directions: (refer to the image above for a demonstration)

Preheat the oven to 350ºF. 

Whisk the eggs in a bowl and set aside.

Butterfly the Tenderloin length-wise to create a pocket, without cutting it totally in half (leave one side still connected). Spread the cheese on the loin inside the pocket. Next, layer the fresh spinach. Fold the tenderloin to close it, securing it with toothpicks, if you have them. Dip the stuffed tenderloin in the eggs, making sure to give it a good coat, and then roll it in the bread crumbs. Place on a baking pan and bake for 20-30 minutes until cooked through, or until the internal temperature is 140-155º. Let the tenderloin sit for about 10 minutes to allow it to cook through a little more. Remove toothpicks, slice and serve!

My Tip: Top it off with Sriracha Sauce for an extra "kick." It only adds 5 calories and 1g of Carbs to your macros! Plus, the chili peppers in Sriracha Sauce contain a component known as capsaicin, which is loaded with health benefits, including a boost to your metabolism and a rise in your endorphin levels.

Rainy Day Workout

When it comes to fitness, I hold a "no excuses" policy! Excuses do not produce results. Effort does. It may be raining cats and dogs outside, you may not have a gym membership, or you may not want to face the rain to get to the gym, but that doesn't mean that you can't break a sweat! Here is a workout that anyone can do anywhere (inside, of course) on a rainy day!

We have had almost 2 days of solid rain here, and it has put quite a damper on my normal routine. At the moment, I am what most people refer to as "gym poor." I haven't quite found the funds to shell out for an awesome gym membership, but that is not an excuse. I love to run and workout outside, because it feels so freeing and peaceful. I experience so many cool things each time I step outside for a run, from people walking down the street to the smell of blooming flowers. However, running and working out outside in the rain sounds more like an illness waiting to happen. Yeah, yeah…"if you keep waiting until the conditions are just right you will never get anything done" and all that, but I can accomplish just as much at home without risking illness, injury, or a headache from traffic while driving in the rain. So can you! Don't let the weather keep you from achieving your goal.

Chocolate Covered Strawberry Protein Mug Cake

I have a confession to make. I have a little bit of a problem. I am a complete and total choco-holic, but not only that. I must come "clean" about my addiction to mug cakes! Seriously, I have gone a little mug cake slap-happy lately. There is something about a 3 minute healthy cake that just beckons to me, and I can't stay away! The best part? This completely satisfies my appetite, fuels my muscles with an abundance of protein, and crushes my cravings for sweets all in one fell swoop! I just can't get enough. Did I mention that I am addicted?

Sweet, healthy mug cakes like this have literally saved my hiney in recent times. My boyfriend has a little bit of a donut problem. And when I say little, I mean he comes home with a ½ dozen donuts every 2-3 days and downs them all in about 1-2 hours flat. If I am not careful, his donut problem could quickly become my donut problem! It is the craziest thing, though. He eats all these sugar and fat laden donuts, but has more defined abs to show for it! MEN, right?! Sometimes, life just isn't fair. Thank goodness for these sweet little clean treats!

Low calorie and nutrient dense, this cake is perfect for any chocolate addict looking for killer macros and a little guilt-free indulgence!

Chocolate Covered Strawberry Protein Mug Cake

Serves: 1 person
Calories: 304
Macros: 22g of Carbs
               10g of Fat
               34g of Protein

For the Cake:

1 ½ Tbsp Coconut Flour

1 Scoop Vanilla Casein Protein Powder (or chocolate if you have it, I don't!) 

½ tsp Baking Powder

1 Tbsp Unsweetened Cocoa Powder

1 Egg

¼ cup plus 1 Tbsp Unsweetened Almond Milk

1 Tbsp Unsweetened Natural Apple Sauce

1 Strawberry, cubed

Stevia, to taste

Mix ingredients together in a mug, making sure it is throughly mixed. Batter is thick! Microwave for 3 ½ minutes. Let the cake sit in the mug after it is finished in the microwave to ensure that is finishes cooking and sets nicely.

For the Topping:

2 Tbsp Fat Free Greek Yogurt (I use Fage 0%)

½ Tbsp Unsweetened Cocoa Powder

½ Tbsp Unsweetened Almond Milk

Stevia, to taste

3 Strawberries, cubed or sliced

Mix thoroughly and pour over the top of the mug cake. Garnish with strawberries.

My Tip: At the sacrifice of a few extra calories (about 40 if you have self control), drizzle with ½ Tbsp of Raw Agave Syrup for a little extra sweetness!

Lean Legs Circuit

A no-nonsense leg circuit that can be done anywhere! At home, at the gym, outside, on the moon. Wherever you want to do it, it can be done! Add weights if you want to, but it can effectively be done without. Get some lean legs to match your jean shorts! 

Coconut Almond French Toast

I am a sucker for a fresh, hearty breakfast, and this french toast is no exception! The whole grains and fiber in the toast are enough to fill me up all morning, not to mention the protein from the eggs! Topped with a mecca of vitamins and antioxidants, it helps me start my day off on the right foot. With a smile on my face and perfectly full belly, I swear I can see the sun shining a little bit brighter.

Okay, maybe I am exaggerating a little, but I swear this was so delicious that I may be eating it for the next week straight. No shame!

Coconut Almond French Toast

Serves: 1

Ingredients:

2 pieces of Healthy Bread of Choice (I really like Arnold's Oatnut Bread, but any healthy whole grain will do!)

2 Eggs

½ Cup Unsweetened Almond Milk

1 Tbsp of Cinnamon

1 Tbsp Coconut Oil

Toppings:

Strawberries (sliced, diced, whatever really)

Blueberries

Almonds (slivered, chopped, sliced, etc.)

Coconut (chopped, shredded, etc.)

Sweet Natural Syrup (I prefer Agave Syrup, but Honey or 100% Natural Maple Syrup would be okay!)

Directions:

In a dish, combine the eggs, unsweetened almond milk, and cinnamon, making sure to mix thoroughly.  Add the coconut oil to a pan on medium heat and allow it to melt/heat. Meanwhile, dip both sides of each piece of bread into the egg, milk, and cinnamon mixture, allowing the bread to absorb the liquid. Cook the bread in the coconut oil until golden brown on each side. This should only take a few minutes.

Garnish with strawberries, blueberries, almonds, and coconut. Lastly, drizzle with some sweet natural syrup! 

*You can also sift ½ Tbsp powdered sugar over the top if you are feeling extra sweet that morning!

Avocado Deviled Eggs

You know those mornings where you should have gone grocery shopping a few days ago? Your drained pantry as a constant reminder of your neglect? It is times like these that call for a little creativity!

This recipe came about one morning when there was literally nothing in the house except a few eggs, an avocado, and some sriracha sauce. Seriously, it isn't anymore complicated than that! With these simple, fresh ingredients, a unique breakfast idea was born….

Avocado Deviled Eggs

Ingredients:
6 Eggs, boiled (can use more or less if you want to)
1 Avocado
Sriracha Sauce

Directions:
Cut the boiled eggs in half and remove the yolks, placing them in a bowl. Mix the yolks with half an avocado. If you are using fewer eggs, use less avocado. More eggs would need more avocado. Spoon back into the egg whites. Top with sriracha sauce.

My Tip: Slice your left over avocado and eat it with sriracha sauce! There is a lovely combination of flavors between the two.