If you follow my YouTube Channel, you'll find the live angry rant version of this post. But, I still felt the need to sit down and write an intelligent account of my experience on my Monday night Push workout.
After overhearing an interaction on the bench next to me, the wheels in my head started turning almost as furiously as my front delts were burning. It was a young guy and girl I had never seen before and he was "training" her, as it was clear she had had no experience with lifting weights. If you want the full scoop, check out the video, but to sum things up, if I had been this girl and it was my first experience lifting weights, it would have also probably been my last. Not only did he not help her to get a good workout, but he also made her feel silly and insecure for not doing it right. This made me downright angry the more I thought about it - almost to the point where it interfered with my own workout. But I was able to put the thoughts aside and when my workout was done I thought back to the interaction and again the rage started bubbling up inside me as I walked out of the locker room. I felt it was my responsibility to share this experience.
As I've mentioned previously, I started lifting weights almost by accident after stumbling upon some information on the internet that pointed me to the theory that this was the answer to the dream body I was seeking. I've never been athletic or had any comprehensive weight training experience, so I was basically just determined and self-taught. It is intimidating to be in that position and walk over to those weights which are typically surrounded by beefy guys looking super-tough, like they totally know what they're doing (even when, as I later came to find out, most of them didn't!).
So I can absolutely understand why there are so few women who lift weights. I understand it. But it doesn't mean I like it. When I first started my YouTube channel, it was in hopes that it would inspire others like myself to make changes - maybe not NECESSARILY other women, but subconsciously it was my intended target audience. What I found out, though, was that the bodybuilding/weightlifting community is overwhelmingly male. I don't mind because I have managed to make a great number of new friends that I wouldn't have otherwise had through that experience (most of whom are male), but I'd be lying if I said I wasn't disappointed that more females didn't show much of an interest in what I was trying to do.
So what is that, exactly? To share this message: LADIES!!!! YOU ARE NOT A PRISONER OF THE ELLIPTICAL!!!!! YOU, TOO, CAN LIFT LIKE A DUDE!!!! YOU'LL BE BETTER FOR IT, I PROMISE!!! What's stopping you? This:
1. "Bulking Up" Myth: It has long been taught that if you want to bulk up you lift heavy weights and fewer reps. If you don't want to get too bulky and you just want to "tone up" - light weights and high reps, right? There is so much wrong with this theory, but I'll just delve into the most obvious: WOMEN DO NOT HAVE ENOUGH TESTOSTERONE TO GET BULKY!!! Those bodybuilding women that you see with the manly shoulders and veins popping out? They didn't get that like that by accidently lifting too heavy. That took years of VERY heavy lifting, spot-on proper nutrition, and likely some hormone therapy. For this reason, the excuse "I don't want to get bulky, I just want to look good in a bikini" is completely invalid.
2. "Women Are Too Weak for Heavy Lifting" Myth: Yes, women usually lift lighter weight than men. But we tend to take the term "lifting light weights" too literally. LIGHT WEIGHTS DOES NOT MEAN NO WEIGHT!!! What is "heavy lifting"? You walk into the gym and see men lifting weights that you probably couldn't even pick up once. Don't assume that when I say "heavy lifting" that's what I mean, because you'll psych yourself out that way. It is true, women are not built with as much muscle mass as men. In your natural state, with no weight training, your boyfriend or husband is likely to be able to lift heavier weight than you. But this does not mean you cannot lift what is considered heavy to you. It is all relative to the person in question. I shoulder press 22.5 lb dumbbells. For some people that might be way too heavy, while others might be able to do that in their sleep. But I am able to get 8 good reps out, while keeping proper form. That IS lifting heavy for me. The idea is to push yourself, to push your muscles beyond what they've previously been able to accomplish, so that they will break down and regrow better than they were before. I promise you, you're not doing that with a pair of 5 lb pink dumbbells. Don't underestimate what you are capable of simply because it's not what HE is capable of.
3. "I feel too silly to lift weights": This was the part that made me angry. Having been in this position, I understand what a monumental feat it is to overcome that self-consciousness that one feels when they have no idea what to do and are surrounded by people who make them feel bad about it, intentionally or otherwise. But understand this: Learning any new skill is a challenge and you ARE going to mess up. You ARE going to get it wrong. EVERYONE DOES. It's part of the process. It sometimes feels as though everyone's watching you (especially if you are the only girl there!), and you may even have somebody like the jerk I mentioned earlier who is intentionally trying to tear you down to make themselves feel better. But know that this uncomfortable insecure feeling is only temporary. Know that the ones who are trying to tear you down are only doing it because they are unsure of themselves and are feeling threatened. Know that if you stick with it and dedicate yourself to learning and training, you will one day look up from your workout to realize that those big scary guys who once made you feel insecure are actually glancing over at you because YOU are making THEM feel insecure. Because you continually push yourself every single day to make yourself better and better. Because you don't even care anymore what they think. Because you are there for YOU.
Tuesday, April 16, 2013
Wednesday, March 13, 2013
What's your rush?
When I first started getting really into nutrition and fitness I read a ton of interviews with professional fitness competitors for inspiration. One of the things that always stuck with me that seemed to be a recurring theme was the idea that changing your body is not an overnight deal. Many of these people took YEARS to get to where they wanted to be and despite having what the average person would consider "perfect" physiques, they STILL strive to better themselves on a daily basis. When you consider how long they have been working toward their goals, it may seem like a long time to wait to be able to see the rewards for your discipline and hard work. But not if you look at it from the right perspective - the perspective that the best of the best see it from.
They have perfected what is known as "enjoying the process." They don't see watching their diet or going to the gym as just a means to an end. They aren't expecting to wake up tomorrow and suddenly be at their goal. They have respect for the fact that IT IS A PROCESS.
It is those that don't fully understand this who fail. You know the ones I'm talking about. Hell, you might even be one of the ones I'm talking about (no worries, I was that person for a long time, too!) The ones who've tried all the shortcuts, all the fad diets, all the bandwagon exercise programs...and failed. Failed because they expected to bypass the discipline, effort and time that it takes to achieve real, long-lasting results.
We live in a society where everything is on the fast track. We don't have the patience to wait long for our internet connection, our coffee at Starbucks OR our fitness/nutrition plan to yield results. But, the harsh reality is, that in the long run, it's the only way. Sure, you could do a cleanse that promises you that you'll drop 20 lbs in a week, or you could live on carrot sticks and celery to fit into a smaller size for an upcoming event. You could eat pre-packaged meals that come in the mail and drop a good amount of weight. But what exactly do you think will happen when you go back to eating normal food after that? You know the answer because it's probably happened to you or someone you know: you gain it right back. Then you're back at square 1.
The aforementioned methods of weight loss are pretty miserable ways of life, if you ask me - so why would you want to put yourself in a position to have to go through it again??? Your best bet? LEARN THE PROPER WAY TO EAT/EXERCISE, PUT IN THE EFFORT, AND BE PATIENT! Instead of yo-yo'ing back and forth from pants size to pants size for the rest of your life, going from one extreme to another, you could see REAL results and be able to maintain them long-term.
***Believe me, I understand the urge to want immediate results, I do, really. But I promise if you take the path less traveled - the one fewer people are willing to take the time to walk down - you will see results that those who bypassed this path are not able to achieve. So, what's your rush? You have the rest of your life to become a little bit better each day. :) ***
 |
| Sept. 2010 |
It is those that don't fully understand this who fail. You know the ones I'm talking about. Hell, you might even be one of the ones I'm talking about (no worries, I was that person for a long time, too!) The ones who've tried all the shortcuts, all the fad diets, all the bandwagon exercise programs...and failed. Failed because they expected to bypass the discipline, effort and time that it takes to achieve real, long-lasting results.
 |
| May 2011 |
 |
| June 2012 |
***Believe me, I understand the urge to want immediate results, I do, really. But I promise if you take the path less traveled - the one fewer people are willing to take the time to walk down - you will see results that those who bypassed this path are not able to achieve. So, what's your rush? You have the rest of your life to become a little bit better each day. :) ***
.JPG) |
| March 13, 2013 It's been a long journey, and it's not over yet... and I'm totally cool with that. <3 |
Thursday, March 7, 2013
10 Minute Chicken Chili
When you work 4 days a week, go to the gym 6 days a week, have a 2 year old, a hubby, and a house to take care of, finding time to make healthy home cooked meals can be quite the challenge. Luckily I've never been one to back down from a food challenge. I've mentioned many times before that I prepare my meals at least a day in advance for the days I will be working and out of the house. Except dinner...sometimes. For some reason I still haven't quite mastered setting up for dinner on the nights when I will be working late...especially this past month, since we've been fridge-less and living out of a cooler. So two nights a week, when I work late, by the time I pick up Little Girl and get home it's approaching 8:00 and my stomach is usually growling. I don't know about you guys, but when I'm hungry, I seem to fire on a few less brain cells and trying to sort out what to make and how to go about making it is...as I said earlier, challenging. Some nights I give up and decide on some configuration of scrambled eggs. But other nights I have ground chicken sitting in the cooler on the floor of my kitchen that will go bad if I don't figure out how to use it...and on those nights...those are the nights that things like 10 Minute Chicken Chili are born.
I will warn you, if you are a gourmet chef this recipe may offend you with it's simplicity, but understand that it was not intended for you. This recipe is intended for those who've found themselves in a jam, without the time, patience or energy to chop, peel, simmer or saute and need to get some macros in them fast! :)
10 Minute Chicken Chili
You Will Need:
1 lb Ground Chicken (I get 98% Fat Free)
1 can Red Kidney Beans, (I prefer Reduced Sodium) drained and rinsed well
2 8 Oz cans Tomato Sauce
Onion Powder
Garlic Powder
Ground Cumin
Chili Powder
Salt/Pepper
Cooking Spray
Directions:
1. Spray pan and brown the Chicken in a pan on medium heat.
2. While that's cooking, drain and rinse the beans really well to remove excess sodium.
3. Once the chicken is cooked through, add the beans and both cans of sauce and lower heat to low-med.
4. Start adding spices one at a time - my advice is to do each by your taste preference because let's be honest...you're in a rush and you're hungry. You could measure, but ain't nobody got time for dat. ;)
5. Let simmer for a few minutes (or as long as your grumbling stomach can hold out!) and dig in!
This recipe will make 4 servings. The macros will vary depending on the ingredients you choose. You may substitute the chicken for ground beef or turkey and customize and add whatever flavors you like and what you have time for!
Nutritional Facts: (as I said, they will vary depending on what you use!)
Calories: 245
Protein: 29 grams
Carbs: 29 grams
Fat: 1.5 grams
Thursday, February 7, 2013
New and Improved Protein Pancakes
Part of living a healthy and fit lifestyle is self-improvement. In the spirit of that, I thought I'd share some of the improvements I've been making to one of my favorite breakfast recipes. I've actually taken the original recipe down because when I read over the post, there were a few things I knew I wanted to change, so I thought it would just be easier to make a new one. If you are familiar with that one, there were a couple of other breakfast recipes in that post that I will re-post later in the week but for now, I give you the new and improved:
Not-So-Cardboard Protein Pancakes (Note: Hubby said he actually enjoys these even more than real pancakes...and that's saying something, because he wasn't a fan of my earlier attempts at protein pancakes!)
Ingredients:
1/4 cup whole wheat flour
3/4 scoop your fave protein powder
1 teaspoon baking powder
Cinnamon to taste
Sweetener to taste (I do about 2 Tbsp of Stevia!)
1/4 cup Cottage Cheese (I like 1 %, but choose your desired fat content!)
1 egg white
1 teaspoon Vanilla extract
Water
Non-stick cooking spray
Blueberries (optional)
Directions:
1. Add dry ingredients to a bowl and mix.
2. Add wet ingredients, except water and mix. You will get a THICK consistency.
3. Add water, a little at a time, until desired pancake batter consistency (this may vary based on preference!)
4. Add blueberries (or chocolate chips, or strawberries, or bananas, or whatever you have a taste for that day, you get the idea!)
5. Spray a little cooking spray into batter and mix well (this is the only way I've gotten them not to stick, it works like a charm!)
6. Spray pan and put desired amount of batter in pan,
7. Cook on medium heat and flip when edges start to lift off pan! (The second side will cook quickly after this!)
Nutrition Facts: (without blueberries - this will vary based on your ingredients!)
Calories: 266
Protein: 34 grams
Carbs: 28 grams
Fat: 2 grams
*Makes about 8 medium pancakes, depending on how "medium" you make them!
Now grab a fork and enjoy...or not...to be honest they're so good I'd just eat them with my hands... :)
Not-So-Cardboard Protein Pancakes (Note: Hubby said he actually enjoys these even more than real pancakes...and that's saying something, because he wasn't a fan of my earlier attempts at protein pancakes!)
 |
| As you can see, my flipping skills have significantly improved! :) |
1/4 cup whole wheat flour
3/4 scoop your fave protein powder
1 teaspoon baking powder
Cinnamon to taste
Sweetener to taste (I do about 2 Tbsp of Stevia!)
1/4 cup Cottage Cheese (I like 1 %, but choose your desired fat content!)
1 egg white
1 teaspoon Vanilla extract
Water
Non-stick cooking spray
Blueberries (optional)
Directions:
1. Add dry ingredients to a bowl and mix.
2. Add wet ingredients, except water and mix. You will get a THICK consistency.
3. Add water, a little at a time, until desired pancake batter consistency (this may vary based on preference!)
4. Add blueberries (or chocolate chips, or strawberries, or bananas, or whatever you have a taste for that day, you get the idea!)
5. Spray a little cooking spray into batter and mix well (this is the only way I've gotten them not to stick, it works like a charm!)
6. Spray pan and put desired amount of batter in pan,
7. Cook on medium heat and flip when edges start to lift off pan! (The second side will cook quickly after this!)
Nutrition Facts: (without blueberries - this will vary based on your ingredients!)
Calories: 266
Protein: 34 grams
Carbs: 28 grams
Fat: 2 grams
*Makes about 8 medium pancakes, depending on how "medium" you make them!
Now grab a fork and enjoy...or not...to be honest they're so good I'd just eat them with my hands... :)
Wednesday, January 2, 2013
The Post Christmas Feast Abs Challenge
#1 - Nothing says "I'm holding myself accountable" like publicly challenging yourself to get your "4-pack" back in a week's time. In that sense, it was for selfish reasons, I suppose.
#2 - Bad mojo thrives on momentum. It can be really easy to fall into the trap of saying "I've already blown my diet, I might as well just keep going and give up on it!" I've done it in the past - you feel so down about your "bad" behavior that it makes you feel like all of your hard work was for nothing and it's not worth even trying anymore. Well this is not the case. In reality 1 meal, 1 day, or even as it was in this case, a few days of poor eating habits are actually quite easily reversible. Always remember that. No one is perfect. Getting yourself together and getting right back to it is what's important after a slip-up or even an intentional "binge" for a special occasion.
#3 - Water weight can ninja your mind. It's been known to happen that someone steps on the scale and freaks because they gained 5 lbs. overnight. I've been there - as a recovering scale junkie I've seen some crazy fluctuations in my time. It's water weight - I promise. The reality is that unless you consumed 17,500 calories MORE than your maintenance calories in one day, there is NO WAY that you gained 5 lbs. of body fat overnight...so step off the scale, take a deep breath, and don't panic. As quickly as it comes on, it disappears and it honestly means nothing in terms of your progress.
#4 - If you also follow my YouTube channel, you know that this particular week I spent, either out of the gym, or doing a VERY light version of my normal routine due to a case of Pleurisy. Even once I was feeling up to working out I was not able to perform any direct ab work. The point that I want to make clear here is that this challenge was done without doing a single crunch. The saying "Abs are made in the kitchen" comes to mind. Millions of people are after the highly-coveted six pack abs and a good portion of them are going about it the wrong way. They think if they do tons of crunches and plank for 10 minutes it will give them tight, sculpted abs. The problem with this line of thinking is that, while you may have a strong core, no one will know because if your diet is not on point and you still have a layer of body fat covering your abs, they won't be visible. So my point is that I was able to reclaim my faint "4 pack" with no magic secret ab exercises - just a clean diet and lots of water!
So without further ado I give you the results of my 7 Day Post Christmas Feast Ab Challenge:
.JPG)
 |
| December 26th - Starting to feel a little like the big guy in the red suit... |
 |
| December 27th - Lost a little bit of water not as puffy. |
 |
| December 28th - Starting to see a little definition in the upper abs |
 |
| December 29th - Lower ab puffiness is starting to flatten out a bit |
 |
| December 30th - Flattened out but the little guys don't wanna come out and play today! |
 |
| December 31st - Just about where I was before all those Christmas cookies! |
 |
| January 1st - Even after my father-in-law's Shrimp Scampi New Year's Eve Dinner, the top 4 decided to stick around to say Happy New Year! Now I'm back where I was before the holidays. My plan for 2013? It's time to lean out a bit more and see if we can find the bottom 2 in there somewhere! ;) |
Sunday, December 30, 2012
How To Stick To Your New Year's Resolution
I've made it no secret I'm not a fan of New Year's Resolutions. I never have been. On the few occasions I've decided to make one, I'd be generous if I said I made it a whole week before breaking it. Whether it's deciding to become more organized or more fit, the way I see it is: If you are setting a specific date in which you are going to set out on your journey, it means that you are putting it off because you see it as an unpleasant task. It means you don't WANT to perform whatever the action is that is necessary to reach your destination. And to me, that means that you don't WANT said destination as badly as you think you do. That's just me...
So if I don't believe in setting Resolutions for the start of the new year, then why am I writing a blog post about how you can keep your New Year's Resolution? Good question. Well, the thing is there are still LOTS of people who DO believe in making them. (I assume if you are reading this, you're one of them, yes?) All around the world people are taking a good long look at their life and brainstorming things they want to change about it. And that's commendable, no matter what time of year it is. Far be it from me to rain on that kind of parade.
I'm a HUGE advocate for self-reflection, self-improvement and goal setting. I have spent the better part of 2 years trying to step back as objectively as I possibly can and nail down the things that I like, dislike, and want to improve about myself. Needless to say, it's been quite a life-changing journey.
And THAT is why I am writing this post. Because all of you out there who are about to set out on your own life-changing journeys via 2013 Resolutions DESERVE to see it through. I suppose you could say if I was going to set a Resolution, that would be it - to help others see their New Year's Resolutions come to fruition.
That being said I have one key piece of advice for making sure you keep it:
KNOW YOUR RESOLUTION INSIDE AND OUT.
ALLOW ME TO ELABORATE:
KNOW WHAT YOU WANT TO ACHIEVE: DON'T BE VAGUE ABOUT YOUR GOALS. BE SPECIFIC IN WHAT YOU ARE SETTING OUT TO DO.
KNOW WHY YOU WANT TO ACHIEVE IT: WHAT IS YOUR MOTIVATION RIGHT NOW -THIS VERY SECOND - FOR WANTING THIS? I CAN'T STRESS ENOUGH THE IMPORTANCE OF KEEPING THIS FRONT AND CENTER IN YOUR BRAIN, BECAUSE THERE ARE GOING TO BE DAYS WHEN YOU LOSE SIGHT OF IT AND YOU WILL NEED TO GO BACK TO THE BEGINNING AND ASK YOURSELF WHY YOU'RE DOING WHAT YOU'RE DOING.
KNOW HOW TO ACHIEVE IT: BLINDLY POKING AROUND AT YOUR GOAL HOPING IT WILL FALL INTO YOUR LAP WILL NOT GET YOU FAR. TAKE THE NECESSARY STEPS TO EDUCATE YOURSELF ABOUT HOW TO GO ABOUT IT. THE ABUNDANCE OF RESOURCES VIA THE INTERNET AND SOCIAL MEDIA HAVE MADE WHAT USED TO BE CONSIDERED CLASSIFIED INFORMATION EASILY ACCESSIBLE.
Don't make a Resolution just to make one, and don't make it because that's what everyone else expects you to do, or because that's what everyone else is doing. TAKE A GOOD LONG LOOK AT THE PERSON STARING BACK AT YOU IN THE MIRROR AND ASK THAT PERSON IF THEY ARE READY TO SET OUT ON THIS JOURNEY. IF THEY CAN LOOK YOU IN THE EYE AND SAY "YES" BEYOND A SHADOW OF A DOUBT, YOU'RE GOLDEN!
Happy New Year everyone!
XOXO,
Sara
So if I don't believe in setting Resolutions for the start of the new year, then why am I writing a blog post about how you can keep your New Year's Resolution? Good question. Well, the thing is there are still LOTS of people who DO believe in making them. (I assume if you are reading this, you're one of them, yes?) All around the world people are taking a good long look at their life and brainstorming things they want to change about it. And that's commendable, no matter what time of year it is. Far be it from me to rain on that kind of parade.
I'm a HUGE advocate for self-reflection, self-improvement and goal setting. I have spent the better part of 2 years trying to step back as objectively as I possibly can and nail down the things that I like, dislike, and want to improve about myself. Needless to say, it's been quite a life-changing journey.
And THAT is why I am writing this post. Because all of you out there who are about to set out on your own life-changing journeys via 2013 Resolutions DESERVE to see it through. I suppose you could say if I was going to set a Resolution, that would be it - to help others see their New Year's Resolutions come to fruition.
That being said I have one key piece of advice for making sure you keep it:
KNOW YOUR RESOLUTION INSIDE AND OUT.
ALLOW ME TO ELABORATE:
KNOW WHAT YOU WANT TO ACHIEVE: DON'T BE VAGUE ABOUT YOUR GOALS. BE SPECIFIC IN WHAT YOU ARE SETTING OUT TO DO.
KNOW WHY YOU WANT TO ACHIEVE IT: WHAT IS YOUR MOTIVATION RIGHT NOW -THIS VERY SECOND - FOR WANTING THIS? I CAN'T STRESS ENOUGH THE IMPORTANCE OF KEEPING THIS FRONT AND CENTER IN YOUR BRAIN, BECAUSE THERE ARE GOING TO BE DAYS WHEN YOU LOSE SIGHT OF IT AND YOU WILL NEED TO GO BACK TO THE BEGINNING AND ASK YOURSELF WHY YOU'RE DOING WHAT YOU'RE DOING.
KNOW HOW TO ACHIEVE IT: BLINDLY POKING AROUND AT YOUR GOAL HOPING IT WILL FALL INTO YOUR LAP WILL NOT GET YOU FAR. TAKE THE NECESSARY STEPS TO EDUCATE YOURSELF ABOUT HOW TO GO ABOUT IT. THE ABUNDANCE OF RESOURCES VIA THE INTERNET AND SOCIAL MEDIA HAVE MADE WHAT USED TO BE CONSIDERED CLASSIFIED INFORMATION EASILY ACCESSIBLE.
.JPG) |
| Time to take a good look at the person staring back at you in the mirror and ask... "Are you ready to kick some butt???" |
Don't make a Resolution just to make one, and don't make it because that's what everyone else expects you to do, or because that's what everyone else is doing. TAKE A GOOD LONG LOOK AT THE PERSON STARING BACK AT YOU IN THE MIRROR AND ASK THAT PERSON IF THEY ARE READY TO SET OUT ON THIS JOURNEY. IF THEY CAN LOOK YOU IN THE EYE AND SAY "YES" BEYOND A SHADOW OF A DOUBT, YOU'RE GOLDEN!
Happy New Year everyone!
XOXO,
Sara
Friday, December 28, 2012
Grocery List
I often get asked what kinds of foods I buy at the grocery store so I thought I'd put together a list of my most commonly purchased items. Keep in mind, I am constantly playing around with different foods and recipes to avoid boredom, so this may not reflect EVERYTHING I buy ALL THE TIME, but these are some of my personal favorites that have become staples in my kitchen. (Note: These are merely suggestions - feel free to get creative with the list and add your personal preferences!)
Protein:
~Chicken Breast
~Eggs
~Liquid Egg Substitute
~Turkey Breast
~Canned Tuna
~Greek Yogurt
~Cottage Cheese
~Turkey/Chicken Sausage
~Ground Turkey
~Ground Chicken
~Shrimp
~Tilapia
~Lean Ground Beef
~Steak
Complex Carbohydrates:
~Sweet Potatoes
~Brown Rice
~Oatmeal
~Quinoa
~Whole Wheat Bread
~Ezekiel Bread
~Whole Wheat Sandwich Thins
~Whole Grain Wraps
~Whole Wheat Pasta
~Cous Cous
~Beans
~Whole Grain Cereal
~Rice Cakes
Healthy Fats:
~Peanut Butter
~PB2 Powdered Peanut Butter
~Almond Butter
~Olive Oil
~Whole Almonds
~Avocado
Favorite Veggies:
~Broccoli
~Asparagus
~Green Beans
~Cauliflower
~Zucchini
~Yellow Squash
~Spinach
~Tomatoes
~Cucumbers
~Eggplant
~Celery
~Carrots
~Romaine Lettuce
~Butternut Squash
~Acorn Squash
~Spaghetti Squash
~Peppers
~Onions
~Mushrooms
Favorite Fruits:
~Apples
~Bananas
~Blueberries
~Strawberries
~Raspberries
~Peaches
~Oranges
~Clementines
~Plums
~Grapes
~Grapefruit
~Cantaloupe
Beverages:
~Water
~Unsweetened Almond Milk
~Tea (any flavor but I especially LOVE Green Tea and Peppermint!)
~Coffee
~4C Totally Light Flavor Packets
~Mio Liquid Water Enhancer
~Torani Sugar Free Flavor Syrups (for my coffee!)
~True Lemon Naturally Sweetened Flavor Packets
Cheese:
~Fat Free Feta Cheese
~Greek Strained Yogurt Cheese
~Fat Free/Low Fat Cream Cheese
~Low Fat Laughing Cow Flavored Spreadable Cheeses
Extras/Condiments/Spices:
~Light Mayo
~Walden Farms BBQ Sauce
~Walden Farms Salad Dressings
~Panera Bread Poppy Seed Dressing
~Walden Farms Chocolate Dip/Chocolate Syrup
~Walden Farms Marshmallow Dip
~Walden Farms Caramel Dip/Caramel Syrup
~Walden Farms Pancake Syrup
~Hummus
~Salsa
~Cinnamon
~Basil
~Mrs. Dash Seasonings
~Garlic Powder
~Onion Powder
~Parsley
~Rosemary
~Paprika
~Stevia
~Splenda
Protein Supplements:
~Whey Protein Powder
~Quest Protein Bars
You may also want to, periodically check out the "Grocery List" Tab on my homepage for updates to this list, as I will continue to add to it as time goes on!
Protein:
~Chicken Breast
~Eggs
~Liquid Egg Substitute
~Turkey Breast
~Canned Tuna
~Greek Yogurt
~Cottage Cheese
~Turkey/Chicken Sausage
~Ground Turkey
~Ground Chicken
~Shrimp
~Tilapia
~Lean Ground Beef
~Steak
Complex Carbohydrates:
~Sweet Potatoes
~Brown Rice
~Oatmeal
~Quinoa
~Whole Wheat Bread
~Ezekiel Bread
~Whole Wheat Sandwich Thins
~Whole Grain Wraps
~Whole Wheat Pasta
~Cous Cous
~Beans
~Whole Grain Cereal
~Rice Cakes
Healthy Fats:
~Peanut Butter
~PB2 Powdered Peanut Butter
~Almond Butter
~Olive Oil
~Whole Almonds
~Avocado
Favorite Veggies:
~Broccoli
~Asparagus
~Green Beans
~Cauliflower
~Zucchini
~Yellow Squash
~Spinach
~Tomatoes
~Cucumbers
~Eggplant
~Celery
~Carrots
~Romaine Lettuce
~Butternut Squash
~Acorn Squash
~Spaghetti Squash
~Peppers
~Onions
~Mushrooms
Favorite Fruits:
~Apples
~Bananas
~Blueberries
~Strawberries
~Raspberries
~Peaches
~Oranges
~Clementines
~Plums
~Grapes
~Grapefruit
~Cantaloupe
Beverages:
~Water
~Unsweetened Almond Milk
~Tea (any flavor but I especially LOVE Green Tea and Peppermint!)
~Coffee
~4C Totally Light Flavor Packets
~Mio Liquid Water Enhancer
~Torani Sugar Free Flavor Syrups (for my coffee!)
~True Lemon Naturally Sweetened Flavor Packets
Cheese:
~Fat Free Feta Cheese
~Greek Strained Yogurt Cheese
~Fat Free/Low Fat Cream Cheese
~Low Fat Laughing Cow Flavored Spreadable Cheeses
Extras/Condiments/Spices:
~Light Mayo
~Walden Farms BBQ Sauce
~Walden Farms Salad Dressings
~Panera Bread Poppy Seed Dressing
~Walden Farms Chocolate Dip/Chocolate Syrup
~Walden Farms Marshmallow Dip
~Walden Farms Caramel Dip/Caramel Syrup
~Walden Farms Pancake Syrup
~Hummus
~Salsa
~Cinnamon
~Basil
~Mrs. Dash Seasonings
~Garlic Powder
~Onion Powder
~Parsley
~Rosemary
~Paprika
~Stevia
~Splenda
Protein Supplements:
~Whey Protein Powder
~Quest Protein Bars
You may also want to, periodically check out the "Grocery List" Tab on my homepage for updates to this list, as I will continue to add to it as time goes on!
Subscribe to:
Posts (Atom)