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"THERE ARE ONLY TWO DAYS IN THE YEAR THAT NOTHING CAN BE DONE. ONE IS CALLED YESTERDAY AND THE OTHER IS CALLED TOMORROW, SO TODAY IS THE RIGHT DAY TO LOVE, BELIEVE, DO, AND MOSTLY LIVE." -- Dalai Lama

Sunday, March 31, 2013

Sweet potato fries and grilled chicken

Happy Easter everyone! I hope your weekends were filled with love and (healthy) foods ;) Mine was definitely not healthy but it was tasty. I've felt like crap the last 2 days and that is probably because of all the rich, fatty foods I'm not used to eating anymore. Tonight I made myself a nice, simple dinner and prepped enough to make 2 lunches out of it.

I made 3 chicken breasts: I took them out of the freezer this morning. First I made the sweet potato fries since they take longer than the chicken. I used 2 and they made about 3 servings (3 cups). Preheat your oven to 450F. Wash the potatoes and cut into the size you prefer. Put them into a bowl and add enough olive oil to coat the fries. You can use basically any spice or combination you like: sweet or savoury. I used these as a side so I went with savoury. I added some pepper, salt, paprika, and some minced garlic and toss until evenly coated. Line a baking sheet with parchment paper and spread the fries out evenly so they cook evenly. Stir or flip them after 10-15 minutes and determine how much longer. After 15 minutes I put mine back in for 10 minutes. They weren't overly crispy and yet nicely cooked :)

For the chicken: my mom got me a stove top grill that you can also put in the oven, but an oven proof pan would also work. Once your fries are done, turn the oven down to 350F. Cut any extra fat off your chicken and lay them out on your cutting board or plate. Drizzle a bit of olive oil on them and sprinkle with your choice of seasoning. I used pepper and Mrs. Dash, original. Brown the chicken on medium heat (I had my stove on 6, just above medium) and add your oil and spices on the other side now. On the second side I spread some minced garlic on them. Flip them once they're brown on one side, it doesn't take too long. When both sides are nice and grill marked, transfer the pan/grill to the oven. I use a cooking thermometer so I'm not sure of the time, but if you have one I cook mine to 170 (online says safe temp is 165F) but I'm terrified of food poisoning so I go a bit further. (Side note: I used to cook the crap out of everything because of this fear so that is why I invested in a thermometer. It is amazing having juicy meats and no longer dry ones). For veggies I used the bagged Normandy style from Costco. No soy sauce or bouillon, just steamed and once drained I added a bit of olive oil and pepper. The dipping sauce for the fries turned out so much better than I expected. I was trying to imitate the stuff they serve at Moxie's. I used equal amounts of light sour cream and non fat Greek yogurt. Mix until blended and then add garlic powder, paprika, and Sriracha sauce. It is so good and not that bad for you as opposed to mayo. Enjoy!


This was my snack the other night. I have been trying to avoid eating the cereal that is usually my go-to before bed so I grabber some of my prepped celery, grape tomatoes, and mini cucumber. The dip is again light sour cream, non fat Greek yogurt, but this time I used onion soup mix. I think this combo is my new best friend :)

I hope everyone had a wonderful Easter or long weekend if you don't celebrate! Good night all!

-- Kelsey

Wednesday, March 27, 2013

My Progress


I started working out regularly on June 15, 2012. I usually do at least a 12 minutes Bodyrock video and some form of cardio (Turbo Jam/Fire, Hip Hop abs, elliptical, dancing, etc.) to make it at least 30 minutes of a workout. Usually it ends up being 40-55 minutes. As of March 2013, I do Daily HIIT (Bodyrock), ZWOW, Insanity, Turbo Fire, Turbo Jam, and any dancing game.

These are my 19 week progress pictures. I deleted some in between. Further down the page I am putting the older ones.




 Relaxed posture (it definitely helps your 'pot' if you fix your posture. Once you get a strong core it comes very naturally to stand tall and its better for your back)

Biceps


Triceps

I was so excited the morning I took this picture. Yes, I am engaging my core here, not sucking in.
 

13 week progress pictures. These don't include my most recent ones.



Meal Ideas

Here are some easy meals you can use for lunch or dinner. I only cook for myself so I don't make extravagant meals. Eggs are my best friend ;)

Catelli Smart pasta with a tin of No Name lemon pepper tuna


I like to buy fresh salmon fillets when I go grocery shopping. So tasty and good for you.


Veggie burgers are a great meal when you need something quick. I'm not a vegetarian but they're really yummy. I've tried the Yves Vegan burgers but the Kirkland Garden Burgers are my favorite. The salad is spinach, PC Blue Menu swiss cheese, sugar snap peas, bell peppers, half a tomato, and Kraft Asian Sesame dressing.


Stir fries are another favorite of mine. So easy! Mushroom, carrots, peas, frozen veggie medley from Costco, bean sprouts, and chicken breast. Toss in some soy sauce and Mrs. Dash.


Another stir fry, served with brown rice. This is with beef instead of my usual chicken. The veggies are from Arctic Gardens. I like using the packages because then I don't have to buy the individual veggies.


Salmon fillet (pouch steamed), a poached egg, and a yummy salad


Salmon fillet with a spring salad mix and baby potatoes


Another stir fry: this is an orange chicken stir fry, found from a recipe card. (will post the recipe one day)


Salmon fillet with fresh diced cooked tomatoes and frozen veggies.


Yves veggie burger on a PC thin bagel with sharp cheddar cheese, and frozen veggies


chicken breast salad: plain Greek yogurt, honey Dijon mustard, and seasoning. On a whole wheat wrap with spinach.


Egg skillet with bell peppers, and some onions fried in coconut oil. With a side of steamed green beans.


I've been really bad about eating veggies lately and was completely turned off by them so I came up with this. I love the Normandy style veggies from Costco. If I buy fresh veggies they just end up rotting in my crisper. I added the veggies into a pot with some water to steam it. I put about a teaspoon of the Better than bouillon and about the same of the soy sauce into the water and let it steam away!!! It was so tasty I think I'll stick to this for a while.


The mixings for eggs to be poured on top :) mmmmm


So last night I had thawed some chicken breast and I didn't feel like making a stir fry. I took a look in my cupboard and I saw the balsamic vinegar I got from my dad that I hadn't really used yet. I put about 1-2 tablespoons in a small bowl and mixed it up with an equal amount of olive oil. I put the 3 chicken breasts in a small casserole dish and seasoned them with salt and pepper, garlic powder, and my Oh So Onion seasoning. I then poured the oil and vinegar over them and moved the chicken around to get the oil underneath them so they didn't stick. I remembered I had minced garlic in the fridge so I sprinkled a little bit on top of each one. I also sprinkled rosemary on top too. Preheat your oven to 350F and cover the dish with aluminum foil. I cooked them for 20 minutes and checked on them, then I let them cook for about 5 minutes longer and turned off the oven but left them in there while my potatoes and broccoli were still cooking. (Ovens vary so make sure you check that they're cooked completely!) I had added some water to the dish so the chicken would be moist, so I drained a bit of that out when I checked on them after the 20 minutes.


 Kirkland veggie burger with a romaine salad, black olives, mushrooms, and grape tomatoes.


Brown rice, avocado, rotisserie chicken meat, and my cucumber and tomato salad.


Salmon fillet, basmati rice, and spinach leaves with cranberries, black olives, and raspberry vinaigrette.


Wash your lettuce so its ready when you need it.


Green beans, poached eggs, avocado, and brown rice.

 veggie omelet with avocado, tomato, and cucumber.

 Kirkland garden burger, sweet kale salad with bell peppers, and tomato.

 steak, taco salad, and cheesy garlic bread.

veggie omelet with light sour cream and salsa.

 steak, cauliflower 'breadsticks', steamed cauliflower with alfredo sauce.

steak, wild rice, and mixed green salad.

fried eggs, mixed green salad, and quinoa pancake.

2 scrambled eggs with mushroom, spinach, and cheese. A salad made with chopped veggies: avocado, tomato, cucumber, and bell pepper. Dressing is olive oil, balsamic and white vinegars. Salt and pepper to taste. Served on a bed of chopped romaine.

 two egg omelet with spinach, bell peppers, mushroom, and onion. Roasted cabbage for a side.

Egg salad lettuce wraps.

Salmon fillet with a salad. Romaine, cucumber, corn, tomato, celery, and mushroom. Dressing is olive oil and balsamic vinegar.

two egg omelet with veggies, avocado, and fruit salad.

Chicken breast burger, one slice of rye bread, and a Greek salad.

Omelet with a sweet kale salad.

Poached eggs with sweet kale salad, and tomato and sour cream. 

left overs from The Keg.

Chipotle black bean burger (from Costco) and a fresh salad with lemon poppyseed dressing.

Stirfry with brown rice and chicken.

Sweet kale salad, guacamole, and a chipotle black bean burger.

Steamed broccoli, garden burger, and guacamole.