Healthy Meatballs

Healthy meatballs to pair with spaghetti squash.

1 lb ground turkey
1/4 packet of Italian meatball spices
4 egg whites
...

1 tsp balsamic vinegar

Mix everything but turkey in a bowl. Roll ground turkey into meatballs then dip them in the mixture. Cook on a low/medium heat in a skillet for about 7 mins each side.

 

 

This recipe and the picture above are borrowed from Hailee Lucas' Facebook Page

https://www.facebook.com/HaileeMiKel/

 

Best Protein Pancake Yet!

Best protein pancake yet!

4 egg whites
1/2 cup oats
Cinnamon to taste
1 scoop banana nut protein powder (I used dessert by BSN)
...

1/4 cup walnuts
1/4 cup carob chips

Mix all ingredients (I used a ninja) except carob chips. Spray pan with non stick spray and pour in the mixture. Add carob chips immediately. Let sit about 5 minutes, or until bubbles form and you can easily flip. Then flip pancake and let it sit about 2 minutes. Add sugar free syrup or agave to the top and enjoy!

 

 

Also, if you have a food allergy to walnuts, you can get you're fat by adding in 2 yolk instead.

 

This recipe and the picture above are borrowed from Hailee Lucas' Facebook Page

https://www.facebook.com/HaileeMiKel/

 

Nut-Butter Protein Balls

These are a FABULOUS off season/cheat meal treat, loaded with all sorts of goodies!!!

Nut-butter protein balls

Ingredients
1 cup all natural nut-butter (peanut butter, almond butter, etc. I used Adam's PB)
1 cup agave nectar
1 cup protein powder (chocolate or vanilla are best, I used vanilla)

For the remainder of add ins you can mix and match anything really, as long as it equals
4 cups of add-ins

I did:

1 cup of oatmeal
1/2 cup of flax seed
1/2 cup of pb2
1 cup of carob chips unsweetened (or dark chocolate/ semi-sweet chips)
1 cup coconut flakes

(Other add in ideas: Peanuts, almonds, granola, raisins, craisens, walnuts, sunflower seeds, cereal, wheat germ... etc)

Instructions:

Mix nut butter, agave, and protein powder together in bowl.

Mix in the 4 cups of add-ins.
To have awesome consitency, experiment with adding a bit more agave if it's too dry. Or add more dry ingredients if too moist. The balls should have a solid shape but not be too gooey.

Make them into 1 inch balls and then refrigerate or freeze:). I usually get around 25 balls with this recipe.

 

Nutritional info is going to vary with add ins but if you go my route here is the breakdown per ball:
Cals: 184 Protein: 12g Carbs: 16g Fat: 8g Fiber: 4g

This recipe and the picture above are borrowed from Hailee Lucas' Facebook Page

https://www.facebook.com/HaileeMiKel

Healthy Blueberry French Toast

2 pieces P28 bread
4 egg whites, 2 yolk
Cinnamon
1/2 cup blueberries
Blueberry agave

Mix eggs and cinnamon in a bowl
Cut bread into slices and dip in eggs
Cook over medium heat and flip
Enjoy!



40 GRAMS OF PROTEIN IN THIS MEAL!

This recipe and the picture above are borrowed from Hailee Lucas' Facebook Page

https://www.facebook.com/HaileeMiKel/

Healthy Macaroni & Cheese

Ingredients:

8 ounces whole wheat macaroni
1/2 cup canned pumpkin
1 cup fat free cottage cheese
1 cup fat free shredded cheddar cheese
1/3 cup whole wheat (no salt) bread crumbs

Directions:

Preheat oven to 325 degrees.
Fill a pot with water & bring to boil. Add pasta & cook until al dente, app. 5 minutes. Drain pasta and pour into 11 x 7 glass pan.

Meanwhile, puree cottage cheese & pumpkin. Add this mixture to the cheddar cheese & pasta then stir to combine. Top with breadcrumbs & bake for 15 minutes or until top is brown & cheese is melted.

PORTIONS!!!
This dish makes 4 servings!
Calories (per serving)– 317.5
Fat – 1 g
S. Fat – 0
Cholesterol – 5 g
Sodium – 472 mg
Carbs – 53 g
Fiber – 7.5 g
Sugar – 4 g
Protein – 26g

This recipe is borrowed from Hailee Lucas' Facebook Page

https://www.facebook.com/HaileeMiKel

Healthy Baked Ziti

1 spaghetti squash (mine came out to about 6 cups of spaghetti squash once it’s cooked)
24 ounces no sodium added tomato sauce
2 medium tomatoes, diced
4 tablespoons diced onion
1 lb ground turkey breast
16 ounces fat free ricotta
1/2 cup fat free parmesan grated cheese
16 ounces mushroom pieces
Italian spices (oregano, sage, parsley) to taste
Garlic powder to taste

Directions:
Cook spaghetti squash, cut and gut, then place into large mixing bowl.
Cook ground turkey breast in pan on stove.
Add all of the ingredients EXCEPT parmesan into the bowl with spaghetti squash and mix together.
Add however much spice and garlic you would like.
Put it all in a large casserole dish, then top with parm.
Bake at 350 degrees for 20 – 30 minutes, until the parm topping is melted.

PORTION CONTROL
This makes 6 servings with the following nutrional facts:
Calories – 304
Fat – .5g
Sodium – 813mg
Cholesterol – 40
Carbs – 34g
Fiber – 6g
Sugar – 16g
Protein – 28g
 

This recipe is borrowed from Hailee Lucas' Facebook Page

https://www.facebook.com/HaileeMiKel

Healthy Ranch Vegetable Dip

Healthy Ranch Vegetable Dip

1 container of fat free, chobani, plain Greek yogurt

3/4 packet of ranch dip seasoning

...

Mix together and serve

 

This is a source of protein which is a much better alternative to a traditional ranch dip! making healthy choices can still taste good! :)

 

 

This recipe and the picture above are borrowed from Hailee Lucas' Facebook Page

https://www.facebook.com/HaileeMiKel

Black Bean Brownies

Black Bean Brownies


15 oz can black beans
19.5 oz box chocolate brownie mix
Open can of beans, drain and rinse well. Put beans back in the can and fill can with water. Put beans and water in blender until smooth. Mix pureed beans with brownie package mix. DO NOT add eggs or oil. Spray baking dish with Pam. *OPTIONAL* Add 2 tbsp of dark chocolate mini chocolate chips on top. Cook brownies according to package directions. Cool and serve.

Then add 2 tbsp of Vanilla Chobani Greek Yogurt on top as your ice cream.

 

 

Servings: 20 servings • Serving Size: 1 brownie (If you do WW, it's 2 points/serving)

Calories: 138.1 • Fat: 2.6 g • Protein: 2.9 g • Carb: 28 g • Fiber: 1.8 g 

 

NOTE: The above listed nutrition facts do not include the yogurt.

 

 

 

 

This recipe and the picture above are borrowed from Hailee Lucas' Facebook Page

https://www.facebook.com/HaileeMiKel

Sweet Potato Donuts

 "healthy" donut recipe

Sweet Potato Donuts

1 ½ cooked sweet potatoes

½ cup vanilla protein powder

½ cup whole wheat or oat flour

...

1 tsp salt

1 tsp cinnamon

2 tsp baking powder

Preheat oven to 410.

Combine the above ingredients into a dry dough (depending on the type of protein powder you use you may have to add more flour).

Form 10-12 balls and place on a greased cookie sheet. Form a hole in the middle of each donut.

Bake 15-20 minutes until fluffed and golden brown. Set on a cooling rack until completely cool.

Mix the glaze:

½ cup splenda

1/3 cup water

Boil until thickened slightly, do not stir. Dip both sides of the donut in the glaze and set back on the cooling rack to cool.

 

Cals: 65
Carbs: 9
Fat: 1
Protein: 7
(Per Serving)

 

This recipe and the picture above are borrowed from Hailee Lucas' Facebook Page

https://www.facebook.com/HaileeMiKel

October 25, 2012

I almost didn't wake up, but then I heard my husband's lovely grumbling "stupid phone, why won't you turn off??!!" lol. It was my phone! No wonder I think I've been sleeping through my alarms. He's been turning them off before they wake me up! Ah! But luckily, I did wake up. I just couldn't drag myself out of bed until 4:52 am.
Nevertheless I did wake up, get ready, and go to the gym!
Today we did Body Attack at the Gold's Gym in Layton. It was quite different from the other two classes that we have tried. This one was pretty much Jazzercise. Except there is one circuit where all it is is push-ups. And then another circuit is completely lunges. Those rounds killed me because it was so much repetetive use of the same muscles. But the rest of the class was pretty much just cardio. Which is great. I'll take any exercise I can get. And it's good to switch it up.
We were able to stay for the entire class except for the last 5 minutes. YaY! And here are my totals from today's session:

 

Body Attack

Timer: 40:50

In Zone: 40:50

Avg BPM: 171

Peak BPM: 197

Calories: 724

WooHoo! I love to see numbers above 500! That is a good calorie burn for a 5am workout!
But we had to leave early so that we could get to our babies, so that our hubbies could go to work. But it snowed during the night!!! AAaaHHhhh!!! It wasn't sticking when we left for the class, but it sure was when we got out of it. The drive home was treacherous. All the slush was underneath the snow on the roads and so we were slipping around a bit. When I got home I ran the garbage can out to the curb, scraped the snow off the car windows, warmed up the car for Josh, put his lunch together, got out the snow tires for both cars out of the basement, and switched the laundry loads over! Look at me go! This waking up early is starting to be an awesome thing!
Oh! And before I started this blog I baked an egg to eat for breakfast (because I accidentally dropped it and cracked it), and threw the others in a muffin tin to hard-boil in the oven! I'm trying them at 350 degrees for 30 min. Once they're done I'll put them in ice water for 10 min. I hope this works! I'm kind of nervous because they're not store-bought eggs. They are from my parent's chickens. They better turn out! If not, I'll be so sad that I ruined a dozen (minus one) eggs.

Pumpkin Spice Pancake

Pumpkin pie protein pancake. Best one yet!!! Super moist too!!

 

 

Here's the recipe:
1tbsp pumpkin purée,
1 scoop vanilla protein,
...

4 egg whites,
1/2 cup oats,
dash of pumpkin pie spice,
drizzle of honey.

Mix all ingredients in your #magicbullet. Spray your pan and pour mixture in. Once it bubbles, flip like a pancake. I cook it on low/medium heat.

Cals: 310
Carbs: 34g
Fat: 5g
Protein: 42g

This recipe and the picture above are borrowed from Hailee Lucas' Facebook Page

https://www.facebook.com/HaileeMiKel

P28 Chicken Wrap

Yet another one of Hailee Lucas' recipes...

 

My delicious wrap!!!! Here's what I did

1 P28 high protein wrap

3 tbsp Greek yogurt

Dash of paprika

...

Dash of ginger

1 tsp of low sodium taco seasoning

1 tbsp tapatio hot sauce

4 oz grilled chicken

Handful of spinach

Tomatoes 

Onions

Mix all ingredients except chicken, ceggies, and the flat bread together to make a sauce. Spread the sauce onto the flat bread and add cooked chicken and veggies. YUM!!!

 

This recipe and the picture above are borrowed from Hailee Lucas' Facebook Page

https://www.facebook.com/HaileeMiKel

Banana Ice Cream

Here's another recipe that I want to try from her page...

 

 

Normal icecream makes me sick if I eat too much of it. But I like it, so hopefully this will be something that can curb that craving.

This recipe and the picture above are borrowed from Hailee Lucas' Facebook Page

https://www.facebook.com/HaileeMiKel

Pseudo Pumpkin Pie

One of the bikini competitors that I follow, Hailee Lucas, posted some recipes that I am gonna try. And this is the perfect one to replace my holiday pie this Fall.

A healthy pumpkin pie recipe. Single serving and easy. This will definitely be my pie swap on the day we give thanks.

1/2 cup pumpkin purée 1/4 cup egg whites (I used MuscleEgg) stevia and pumpkin spice (or cinnamon). I mixed it all together and put it in microwave for 2 minutes.

...

If you want it more cake like add more whites. If you like a more flab like textured one- more pumpkin. Top it off w Greek yogurt mixed with pumpkin spice and walnuts or pecans.
 

Hopefully it's good enough to replace my pumpkin pie this year. Because I lOVE pumpkin desserts. Especially pumpkin pie.

This recipe and the picture above are borrowed from Hailee Lucas' Facebook Page

https://www.facebook.com/HaileeMiKel

 

30 Day Shred

Alright, so I finally managed to do things a little different again. I was able to wake up and stay awake. Usually I end up falling in and out of sleep until about 11am. But I was able to wake up when I fed Hallie and then I stayed awake. When she went down for a nap I worked. It took me a few minutes to convince myself to do it, but I did it nonetheless.
Today I decided to do another Jillian Michaels video. I like her workouts because they are circuits. I feel like you get a better workout when you do circuits. It makes your HR go up and down and it confuses your muscles.

In this video you have to choose which level you want to do- 1, 2, or 3. I am the type of person that likes to take it as far as I can go. I don't go easy on myself. I immediately chose Level 3, and then decided I should do Level 1 because that's where you're supposed to start and I want to do it so that I can record it. So, I went back and chose Level One instead. It actually did kick my butt a little. Well, at least the strength parts of the circuits did. I was alternating between my 5lb and 10lb dumbbells. I did a majority of the video with the 5's because the 10's were just too hard. The first go of the first circuit I was able to crank out 20 regular pushups, but on the secod goaround I had to drop to my knees. It was just too much. :( There once was a time when pushups were too easy for me. But now I struggle. It's so sad. But it's ok because I am going to get into the best shape of my life! Just one step at a time.

Jillian Michaels - 30 Day Shred
Timer: 27:28
In Zone: 27:28
Avg BPM: 159
Peak BPM: 192
Calories: 432

She does butt-kicks in the video and mentions how the girl is quite literally kicking herself in the arse. And that's what I do. That's what I've always done. I don't just kick my heels back. I kick them as far as I can get them to go. I push myself as hard as I can and then I push a little harder. Everyone has always called me a perfectionist, but I like to think of it as more like my best self. I don't settle, I can't settle, I won't settle for anything less. But I'm not perfect. And I'm definitely not at my best. I expect the best, but I give myself too much slack. Especially with my eating..

So far today:
2 cups steel cut oats + amber agave + frozen blueberries
3 mini cadbury eggs
4oz almond milk + 6oz water + 1/3cup Carnation Breakfast Essentials
2 cups steel cut oats + amber agave + frozen blueberries
2 mini cadbury eggs
Raspberry Zinger Tea + 1tsp Clover Honey
2 mini cadbury eggs
1.5 cups brown rice + .5 cup frozen corn + ICBINBVO Spray + Soy Sauce + Season Salt
2 Original Gardenburgers + 1tsp A1 Sauce + dijon mustard

I can't say it's been horrible. My portions have just been a little much and I should do without the candy. But it's hard breaking bad habits. And it's only 4:30pm. I think I might try cooking up some chicken tonight for dinner. But hopefully I don't mess up my progress. But at least I'm making an effort right now.

Until Tomorrow,
Caraline

October 23, 2012

I   am   soooo   tired ......   
I woke up at 4:30 am to go to the gym with Kallee this morning. It wouldn't be so bad if I didn't have to stay up until 2am with Hallie. Holy cow. I just want to curl up in a little ball and take a nap. Oh my warm bed sounds so good right now.
But I actually woke up and worked out before the crack of dawn! I am now done for the day. I don't have to stress and worry all day about when I'm going to work out. This is an awesome system! I just need to go to bed earlier so that I'm not completely exhausted. I know that people don't think being a stay at home mom is tiring, but it is. I am exhausted ALL of the time. But I also work out more than most mommies do and I actually do go in and work a graveyard shift about once a week. I am just wearing myself a little thin. I need to make sure I sleep sometime.
And now the hardest thing I have to do today is Eat Healthy. I must I must I must! I want all of this hard work to pay off and it won't if I eat junk all day. So that is my goal today. Eat better than yesterday.
But I went and I tried out Body Combat at Gold's Gym this morning. It was really fun. I lOVE doing new workouts. It makes working out more suspenseful. You have no idea what to expect next. The only problem is that I am super uncoordinated. I never did dance as a little girl, so my arms move one way while my hips go in the opposite direction of my feet. lol. I felt like I spent more time trying to watch the instructor and figure out what she was doing more than anything else. But I think the more I go and learn the moves the easier it will be. I look forward to trying it out again.
And I don't know if it's the watch's fault or mine, but my watch did not start when it was supposed to. I remember pressing the button, but for some reason it didn't start. I looked down about 10 minutes into the class and realized it was not recording. NOOoooo!!! Oh well. Here are my stats for the rest of the class.

 

Body Combat - Gold's Gym

Timer: 43:06

In Zone: 43:06

Avg BPM: 164

Peak BPM: 193

Calories: 715

October 17, 2012

Hallie went down for a nap and I was still looking up couponing videos on YouTube. I think I'm gonna try that out. It took me about 20 minutes to pull myself away from my "studying." I was afraid that I wouldn't have enough time to exercise before Hallie woke up. And I didn't want to do my Mom's DVD's that I'm still borrowing because they are super long and extremely difficult (Bob Harper's Inside Out Method Pure Burn Super Strength and Tom Holland's Supreme 90 Day System Tabata Inferno).
So, I did one of mine that I like - Jillian Michael's 30 Day Shred. But this time I did it on Level 2. I have never done that level before. I always went for Level 3 because I thought it would mean that I  was getting the most out of my workout. But this one was actually really good! It had some moves that I really liked! And maybe it's because I'm extremely out of shape, but I could really feel the burn. It felt so good even though it was a really short workout. And here's my reward:

Jillian Michaels - 30 Day Shred - Level 2

Timer: 26:33
In Zone: 26:33
Avg BPM: 166
Peak BPM: 197 
Calories: 449

 

That's a decent burn for 25 minutes of your day. And you got strength, cardio, and abs! I love the way she has it set up...

2 minute warm-up

Three 6 minute circuits broken into 3 minutes of strength, 2 minutes of cardio, and 1 minute of abs

2 minute cool-down

October 15, 2012

Bikeride

Timer: 1:26:11

In Zone: 1:26:11

Avg BPM: 151

Peak BPM: 187

Calories: 1243

 

Since I have fallen off the eating healthy wagon I've been really naughty. I've eaten chips, cookies, icecream, candy, and about 3,000+ calories each day. Ouch! And I know that Josh has wanted treats because we stopped buying them because we cannot afford them. So, I made him Pumpkin Chocolate Chip Cookies today. And the weather was absolutely wonderful outside today, so I  Really Really Really wanted to go to the park. So I made a trade... I rode my bike with Hallie up to Josh's work and delivered some of the cookies to him.

The ride was gorgeous! We passed by the pumpkin patch, the onion farm, and lots and lots and LOTS of bugs! There were some really cute hairy catepilllars on the trail. But there were swarms of annoying gnats EVERYWHERE! They were in my eyes, mouth, nose, ears, hair, and clothes. I love the Fall weather, but I hate the Fall bugs. And Hallie was such a good girl. She didn't complain at all. Probably because she kept pulling her headband down over her face. It looked like a strap to hold her binky in. lol. She cracks me up so much. I just love her!

Hopefully we can get a few more bikerides in before it gets cold again. Until then...

 

Caraline Sue


Additionally,
I went and played soccer at 11:40pm. It was against the GREEN TEAM. They are extremely good. But we had them the first half of the game. But then Jesse switched spots with Josh for keeper and we ended up losing 3 - 6. It was all because of stupid mistakes made by a certain someone that was responsible for preventing their goals. Oh well, at least it was a ton of fun! But I felt super sick the whole time because I ate WAY too much junk today. I need to do better.
And I don't have any stats to log because I remembered to take my watch, but I accidentally forgot my band at home. NOOoo..!!! Next time I'll remember it for sure because the game will be much much earlier.YaY! See you there!
 

October 8, 2012

We went and played soccer tonight. It was so much fun! But our game didn't start until 11:40pm. It was a really late game. It's hard to keep people going when they're all super tired. And it's already hard enough with one of our girls. She dreads playing every week and she is such a downer. It's really starting to bug everyone because we are constantly trying to pick up her slack.
But Kallee and Duncan have started playing with us this session. Having them there makes it really fun! It's a whole family event now. lol. I just wish we could win a game. Next week we will.  :]
But I forgot to turn off my watch immediately after the game, so my numbers include about 15 minutes of after-burn. But here's my stats anyways:

Soccer

Timer: 56:06

In Zone: 56:06

AvgBPM: 180

PeakBPM: 217

Calories: 1078

October 2, 2012

I went and mowed my parent's lawn today. I kept thinking that I needed to exercise, but I just didn't have the motivation to do a video and Hallie would not sleep or play by herself so that I could. Luckily, my mom text me and asked me to mow the lawn so that provided me an opportunity to exercise. And in order to save on gas and get a little more exercise in I rode my bike over there (which is only like 0.25 miles). I know it's not much but it is something. 

But here's my stats for the yardwork:

Mow Lawn

Timer: 1:22:46

In Zone: 1:22:46

Avg BPM: 130

Peak BPM: 155

Calories: 907

And I did horrible with my eating today...  I didn't eat any sweets or anything, but I ate way too many calories. dangit. Here's my calorie stats according to MyFitnessPal:

Goal: 1200

Food: 2465

Exercise: 426

Net: 2039

 

I ate nearly 1000 calories more than I should have. Ugh. Tomorrow I will do better. I already have the chicken breasts in the crock pot, so hopefully I can stay on track.

October 1, 2012

I went and played soccer tonight. I wasn't going to play soccer this session because of the money, but Josh decided that he was going to play anyway and so why shouldn't I have fun if he can? So I am. And his sister, Kallee, and her husband, Duncan, are playing as well.
We played against the Red team tonight. They are pretty good and really rough. Our team always seems to have beef with them every time we play them. And all of my bruises will give proof to that. I got knocked down quite a few times. Even though we lost I feel like we did better this time than last time. But the big tall girl that scored all of their goals knocked me down hard. It was one of those hits that knocks you off your feet. My feet literally came out from under me and I landed on my back. It was pretty epic.  Everyone said it looked awesome. It hurt, but I popped back up and brushed it off and kept playing. I had a few other small knock-downs, but there was one in particular that I'll never forget. We were all fighting over the ball in their goalie box when I went running for the loose ball and the goalie dove for it. I could not stop and as he went on his hands and knees I went over top. But I got stuck. I was high-centered on top of him. He was a really tall man and so I could not reach the ground on either side. I kept trying to get off, but he kept moving in the opposite direction, which made my attempts futile. I was stuck! It seemed to go on fOREVER! It was mortifying and awkward. lol. If he would have just dropped down then I could've touched the ground and pushed myself off, but he didn't. Finally, he tried to get up which sent me flying off and flipping through the air and landing on my back. Ya, even the Ref was completely shocked. He came running up just to make sure that I was ok. Hahaha. I was embarrassed, but fine. The only thing injured was my pride. But I brushed it off and jumped right back into the game. There was one girl on their team that would fall to the ground any time anyone even barely bumped her. It was ridiculous and annoying. But anyways, it was super fun and a great workout! Here's my stats:

Soccer
Timer: 43:42
In Zone: 43:42
Avg BPM: 176
Peak BPM: 217
Calories: 831

Today was my first day of healthy eating. It was ok. I know that I'm not quite ready for clean eating, so I am just trying to eat as healthy as I can. But no sweets! And I only get one free meal a week. Hopefully each day I get better and better until I can Eat Clean! That is my goal. As well as get my portion control fixed so that I can lose some weight and a lot of my body fat. Here were my stats for the day:

Goal: 1200
Food: 2445
Exercise: 377
Net: 2068

Ya, if you can't tell their calorie burn for the soccer game is about half of what my HR monitor reported. I don't know which is more accurate, so I am just going to list them both. But according to MyFitnessPal I am screwed in the diet department. lol. Better luck tomorrow. Good night friends!