6 months Progress Pictures

Yes, I am still kicking butt at the gym and eating clean, my work is never finished LOL So I have been asked to share, so I will...*cringing at my starting pics*...Remember I have come this far not by cheating, no diet plans or pills, no gimmick weight loss magic crap. Just HARD WORK and HEALTHY FOOD! You can do this too and it takes time!

I have always been on the heavier side and the last time I was 145 lbs was 2010. So breaking that streak, I am continuing my progress to make me a stronger healthy person. I am not about the scale but the muscle and eating healthy wholesome foods and STAYING this way for LIFE!

Meals: I focus on lean proteins in every meal. I try to eat raw as much as possible too! Fresh red peppers have been my thing lately a long with Greek Yogurt! I like to trick my mind into thinking I have got a real sweet treat (when I really want ice cream with hot fudge) when it's actually just Dannon Light and Fit Boston Cream Pie Greek Yogurt. I'll even add some graham crackers or salt-free walnuts for a crunch. This actually works for me and keeps me satisfied and my sweet tooth under control.

Exercise: My main goal is to be as active as I can. My Fitbit Charge HR really helps me keep track of my calories burned and it's accurate because it's always monitoring my heart rate (during and in between workouts too). I started off with burning about 300 calories per workout. Now I'm burning over 500 calories per workout and that's including walking more than 15,000 steps in a day at work. When I'm off of work (like weekends or holidays) I struggle with staying as active. Luckily I have a dog who keeps me moving :) So my advice is if you're new to this, start small; 30 min walk everyday. Slowly increase that once you've got the habit of getting out and going. Also I lift weights in addition to my Cardio (30 min minimum of Cardio and 30 min minimum of Strength Training is my motto). It's important to be building muscle too! And no, you won't look weird!

I tracked my BMI as well (they have a device free at the gym):
December 1, 2014
Starting weight: 170 lbs 
Height: 5'3"
Age: 23
BMI #: 30.1
26.2% Body Fat
61 lbs Fat
109 lbs Muscle

June 8, 2015 (I did this in 6 week intervals that's why it's off from 6 months exactly)
Weight: 141.6
Height: 5'3"
Age: 23BMI #: 24.4
28.6 % Body Fat
40.5 lbs of Fat
101.1 lbs of muscle 

Lastly, stay positive and reward yourself! You are your biggest bully at times and you have to take care of your mind, body and soul. My goal was 25 lbs lost in 7 months and I'd buy a new bathing suit for our family vacation in July. Well I hit it (a month early too) and I have started the search! I also told myself I could have a candy bar and I did have a bite but I lost it's craving months ago; though for the record I do love chocolate so of course I loved it! Have fun with this! This big of a change is supposed to last for your lifetime! If you hate something switch it up! Or grab a buddy and try new things! Most important be happy that you are trying your best everyday and dammit that's good enough! <3

At Home Workouts!

https://www.youtube.com/playlist?list=PLA4kwuNwaZ30oK7L74IqgQGsZARLF8cPs

I didn't realize this but I haven't posted any workouts! CRAZY! My friend Alyson asked me today about some at home workouts and I suggested my YouTube channel of some of my favorite workouts. 

To enhance some of these workouts try to add some weights (1/2/3 lbs is a great start and will make a difference). Also I like to do two 20 min videos right in a row to get a longer and fuller workout. Let me know if you have suggestions too! I would love to find more workouts that are free :) And I promise to post more workouts in the future!!

https://www.youtube.com/playlist?list=PLA4kwuNwaZ30oK7L74IqgQGsZARLF8cPs

Brussels Sprout Sausage Dish

This would make a great side dish for a BBQ or Pot Luck at work! 

Be sure to add your meal into your myfitnesspal app and to weigh/measure out all of your portions!

Serves 3-4 people
Time: 30 min

What You'll Need:
7 oz Turkey Sausage
17.2 oz Fresh Brussels Sprouts
6.3 Yellow Onion (2 small)
2 tsp Minced Garlic
1/2 tsp Salt
1/2 tsp Pepper

Directions:   
1. Slice Sausage into 1/2 inch pieces and slice onion, set aside

2. Cut the butts off of the Brussels Sprouts and then shred them. I used a food processor but you can cut them by hand (it takes a while) 

3. In a large saute pan that's been lightly sprayed with cooking spray, add sliced Sausage and Onion. Cook for 5 min until Sausage has browned

4. Then add Brussels Sprouts, Salt, Pepper, and Garlic. Stirring occasionally, cook for 15 min until sprouts are softened

5. Measure out, serve and enjoy!!

*Mine made about 6 servings of 3/4 cups!

Serving Size:  
3/4 cup Brussels Sprout Sausage Dish 166 calories
2 tsp Parmesan Cheese 20 calories
Total Calories: 186 Calories

Side Dish Sunday: Zucchini Fries

Instead of frozen sides try fresh! Zucchini fries are easy and healthy!
 
Be sure to add your meal into your myfitnesspal app and to weigh/measure out all of your portions!

Serves 2 people
Time: 40 min

What You'll Need:
16 oz Fresh Zucchini (trimmed)
1/4 cup King Arthur's 100% Organic Whole Wheat Flour
1/4 cup Kraft Parmesean Cheese
3 Tbsp Egg Whites 
1 Tbsp Salt-Free Italian Seasoning
1 tsp Salt
1/2 tsp Pepper

Directions:
1. Preheat oven to 425 degrees and line a large cookie sheet with aluminum foil and lightly spray with Cooking Spray
2. Wash, dry, and trim Zucchini. Cut the ends off then slice into thin strips

3. Place Egg Whites into a dish for dipping

4. In a separate dish add Flour, Salt, Italian Seasoning, Pepper, and Parmesan Cheese. Mix around until blended

6. Dip Zucchini slices into the Egg then into the Dry mix. Then place onto cooking sheet
*Before:

7. Cook for 20 min or if it's not crispy enough cook 10 min longer
*After: 

8. Serve and Enjoy!!

*Mine made 3 servings of 4 oz!! 1 serving has 8.8 grams of Protein!!!!

**Also instead of ranch try using 1 cup 0% Plain Greek Yogurt (By Chobani) and 1 Hidden Valley Ranch Seasoning Packet, mix well and serve! SO GOOD!

Serving Size:  
4 oz of Zucchini Fries 106 calories
1 Tbsp Light Ranch 40 calories
Total Calories: 146 Calories

Hawaiian Steak with Pineapple Quinoa

I am always looking for new ways to spice up my mundane menu at home! I saw a recipe like this in a magazine and thought I'd try it out!

Be sure to add your meal into your myfitnesspal app and to weigh/measure out all of your portions!

Serves 2 people
Time: 30 min

What You'll Need:
1 cup Dry Quinoa (makes about 2 1/2 cups cooked)
1 1/2 cups Fresh Diced Pineapple
1/4 cup Fresh Cilantro Finely Chopped
2 Lean Steaks (mine were about 6 oz each)
1/2 Lime
2 Tbsp Chili Powder
1/2 tsp Corriander
1/2 tsp Salt
1/2 tsp Pepper

Directions:
1. Cook Quinoa as directed on packaging
2. Dice Pineapple and finely chop Cilantro

3. Once Quinoa is cooked, add Pineapple, Cilantro, dash of Salt and Pepper. Mix it together and keep on stove with lid on it. The flavors really melt together :)
*Cooked:

 *Add:

4. Trim your Steaks, if needed, and add a squeeze of Lime, Chili Powder, Corriander, Salt and Pepper to both side of the steaks
*My steaks got a dusting of cilantro:

5. Place on Grill or Pan. We don't have a grill so I used a pan. Cooked until desired
*A nice sear is always nice:

6. Let your Steaks sit for 3-5 min before cutting into them. Serve Pineapple Quinoa warm and ENJOY!!!

*1 serving of the Pineapple Quinoa is a 3/4 cup.

Serving Size:  
1 (6 oz) Hawaiian Steak 280 calories
3/4 cup Pineapple Quinoa 191 calories
Total Calories: 471 Calories

20 Delicious 200 Calorie and under Snack Ideas

These snacks are not 100% Health NUT crazy. However they are great alternatives if you don't want to go off the wagon for a snack, but still have cravings. Some are if you LOVE Chocolate and indulge every once in a while and others are savory and salty! It's ALL ABOUT MODERATION and having FUN!! :)

1. 1 Flax Seed Waffle + 1 Tbsp Nutella = 185 Calories
or 1 slice of Aunt Millie's 35 Cal Bread + 1 Tbsp Nutella = 135 Calories
or 1 Light English Muffin + 1 Tbsp Nutella = 200 Calories

2. 1/2 cup Whole Grain Oatmeal + 1 oz Fresh Blueberries + 1/2 cup Silk Almond Milk = 196 Calories

3. 1/2 slice Light English Muffin Toasted + 1 oz Goat Cheese = 130 Calories
*or 1 slice of Aunt Millie's 35 Cal Bread Toasted + 1 oz Goat Cheese = 115
Calories

4. 1 slice of Aunt Millie's 35 Cal Bread Toasted + 1 Tbsp Jif Creamy Natural Peanut Butter + 1/2 Banana + 1 tsp Sugar Free Chocolate Syrup = 186 Calories

5. 1 Scoop Chocolate Whey Isolate Protein Powder + 1 Cup Silk Almond Milk = 200 Calories

6. 1/2 Scoop Chocolate Whey Isolate Protein Powder  + 1 Cup Chobani Non-Fat Plain Greek Yogurt + 2 Tsp Stevia = 200 Calories *freeze it and it's like ice cream!*

7. 6 Reduced Fat Keebler Crackers + 1 oz Goat Cheese = 185 Calories
 
8. 1 small Apple + 1 Tbsp Almond Butter = 168 Calories
or 1 small Apple + 1 Tbsp Jif Natural Peanut Butter = 173 Calories

9. 3/4 cup Chobani Greek Yogurt + 1 Tbsp Jif Natural Peanut Butter + 1 tsp Stevia + 1 tsp Cinnamon + 5 Dark Chocolate Chips= 200 Calories

10. 1/4 cup or 28 Almonds + 1 oz Fresh Blueberries = 186 Calories

11. 3 oz of Baby Carrots + 1 oz Red Pepper Hummus + 10 Snyders Fat Free Mini Pretzels = 150 Calories

 12. 1oz Pirates Booty: White Cheddar = 130 Calories 

13. 1/4 cup No Sugar Added Dried Apricots = 110 Calories

14.  2 oz Fresh Strawberries (sliced) + 1/2 Light English Muffin + 1 Tbsp Almond Butter = 158 Calories
 
15. 3 oz Fresh Strawberries (cut into halves) + 2 oz Fresh Blueberries + 2 oz Fresh Blackberries + 3/4 cup Chobani Greek Yogurt + 1 tsp Stevia = 171 Calories

16. 2 Tbsp Jif Natural Peanut Butter + 4 oz Celery (cut into strips) = 200 Calories

17.1/2 cup Fresh Raspberries + 1/4 cup Fresh Diced Mango + 1 slice of Aunt Millie's 35 Cal Bread Toasted + 1 Tbsp Almond Butter = 184 Calories

18. 2 Tbsp Zesty Siracha Carrot Hummus + 3 oz Carrots + 10 Pretzels = 190 Calories

19. 1/2 cup Almond Milk + 1 tsp Dry Cocoa Powder + 1 Banana + 2 Tbsp PB2 + 2-3 Ice Cubes = 191 Calories
*Blend all together for a yummy Chocolate Peanut Butter Smoothie :)

20. 1 Banana + 1/2 scoop Chocolate Whey Protein Powder = 192 Calories
*Mix Protein Powder with 1 cup water! Great for on the go! 

Chicken Pesto Pasta!

I love pesto! I was scavenging around the pantry trying to decide what to make for dinner. I saw pesto (I had gotten it for a soup earlier this month and haven't used it since), chicken and Spaghetti squash. I had never made a "pesto pasta" dish before so I thought WHY NOT!! Plus pesto is the bomb...and easy to make if you're in a pinch! I will post that one later :)

Serves 2-4 people
Time: 40 min

What You'll Need:
1 Spaghetti Squash (mine made 4-6 cups worth)
14 oz Chicken breast
1/4 cup Simply Pesto
1-2 tbsp Italian seasoning (salt-free)

Directions:
1. Preheat the oven to 450 degrees
2. Cut Spaghetti Squash in half (long ways), gut seeds (toss out), place on an aluminum lined cooking sheet with 1/2 cup water
3. Season Squash with Italian seasoning and cook for 30 min
4. Cut and trim Chicken Breast then cube it to preferred size. Place onto sauteing pan that's been lightly sprayed with non-stick cooking spray
5. Cook Chicken thoroughly and place into large mixing bowl
6. Add cooked Spaghetti Squash (already pulled) to mixing bowl
7. Add 1/4 cup pesto to mixing bowl, MIX WELL! *A little pesto goes a LONG way!* (I shook mine in a large Tupperware container)
8. Voila! You've just made some LOW CAL Chicken Pesto Pasta! Measure out 1 cup and enjoy!

*Mine made 6 cups worth!

1 Serving Size:
1 cup Chicken Pesto Pasta 133 calories
2 tsp Parmesan Cheese 20 calories
Total Calories: 153 calories

Healthy Homemade Pizza Dough

I thought I'd try to make dough for pizza night and I came across this recipe. 3 ingredients, healthy and so easy!!!

Be sure to add your meal into your myfitnesspal app and to weigh/measure out all of your portions!

Serves 2-4 people
Time: 45 min

What You'll Need:
1 cup Self Rising Flour
1 cup or 8 oz Chobani 0% Plain Greek Yogurt
2 Tbsp Dry Salt Free Italian Seasoning

Directions:
1. Preheat oven to 350 degrees
2. Lightly spray pizza pan with non-fat cooking spray
3. Add all ingredients above into a bowl, mix well until dough begins to form
4. With flour covered hands and counter top, roll your dough into a ball

5. Then, roll the dough out into a crust and put on the prepared pizza pan
*Before:

*I had to flip in onto the pan:

6. Add your favorite toppings to the dough. If you need some healthy ideas see this recipe

7. Place in the oven and bake for 30 minutes
8. Remove from heat, slice and enjoy!! 

*This crust made 8 slices and I paired it with Turkey Pepperoni (I used Pavone Brand), Dei Fratelli Brand Pizza Sauce, minced garlic, sliced Yellow Onion, and Green Peppers! This came to 113 calories per slice!

Serving Size:  
1 Whole Pizza Crust 588 calories
Total Calories: 588 Calories

*Thanks again to this awesome website for a great recipe! http://www.theskinnyfork.com/blog/3-ingredient-pizza-dough

Make Your Water Cooler!

I love to put random things in water to see if it tastes good, lol! You should too! These are a few water combos that are delicious and add so much flavor to your bland water. PLUS they add extra vitamins and minerals you need!

*Add into water bottle (mine hold 3 cups), stir/shake vigorously:

Combo #1:
4 Raspberries
1 Thick Slice of Lemon (cut into 4 pieces)
3 Fresh Mint Leaves (torn if you'd like)

Combo #2:
2 slices Fresh Cucumber (cut into 4 pieces)
2 Fresh Mint Leaves
1 Thick Lemon Slice (cut into 4 pieces)

Combo #3:
1 Fresh Strawberry (diced)
1 Lemon Slice (cut into 4 pieces)
2 Fresh Mint Leaves (torn if you'd like)

Combo #4:
1 Fresh Strawberry (diced)
1 Lime Slice (squeezed and dropped in)

Combo #5:
1 Thick Slice of Watermelon (diced, no rind)
2 Fresh Mint Leaves (torn if you'd like)

Combo #6:
8 Blueberries
1 Strawberry (sliced)

Combo #7:
1 Strawberry (sliced)
1 Lime Slice (squeezed and dropped in)

Drink up! :)