21 Day Fix, Change, Clean_Eating, Uncategorized

Soapbox Saturday

So I have dubbed today soap box Saturday! I went to the farmers market and got so many amazing things that I know are healthy. I was reminded how a year ago I went every Saturday and bought produce and fruits that I could freeze. Herein lies my soap box speech. If you prep you increase your ability to succeed tenfold. What I noticed the last 6 months since my injuries is I no longer do the amount of prep I used to. I still do a little but not enough. If you prep you will succeed. **hint if you pre-chop lettuce or cabbage try to use a ceramic knife you will avoid the browning and the excuse to not eat it!

I used to take one Saturday a month and spend maybe 4 hours doing mass prepping. I made steel cut oats and measured and froze for 1 yellow container. Pop it out of the freezer the night before and take to work the next day. No excuse to buy unhealthy breakfast. I would clean and pre-measure fruits to freeze for my smoothies, although now I realize I can just freeze in a bag and measure it out LOL. I made large batches of soups and would measure and individually freeze, pre-cook meat and pre-measure. Anything I could prep ahead of time and pop in the freezer I did. Even if I was tired and did not pull anything out to thaw I could just pop in the micro! I boiled eggs and kept a supply at all times in the fridge, prepped fresh veggies as well.

Not only does it save time and money but it saves the excuse to order out. I spent less than $30 for all the items in the picture today and most of that cost was the garlic because HELLO FRESH GARLIC!

I never make a batch of soup that takes me longer than 30 minutes start to finish and it is so good and so healthy. If you mass prep once a month you will only need to do minimal the rest of the month. WE are worth that extra few hours.

My daughter showing up yesterday was a reminder of just how depressed I have been, how this 50 pound gain has sucked the joy out of me. YES it is just a number but it is a number that has made my pain even worse, that has stopped me from finding my joy outside. Just being in the fresh air, laughing and being goofy was the best medicine I could have. And even though it was a short visit it reminded me that if I continue on this slow gain I am not going to be around to enjoy the times I do get with my kids.

Make yourself a priority, it is not selfish. If your spouse is not on board tell them how important it is and if they still are not so be it they can eat the way they choose. This lifestyle should not require making separate meals, the food is amazing and tasty and reality is WE owe it to ourselves and our loved ones. For many of us our weight is dangerous level. Our children and loved ones deserve to have mom and dad around to raise them. They deserve to have good examples so they do not struggle the same as we have for so many years. If I had not done this I would be dead or at the very least suffering from stroke related issues. It is hard and it is harder if we make it harder. If you make it a lifestyle and never ever allow yourself to feel deprived you will succeed.

Clean Eating Recipes

clean-ish chicken, spinach, artichoke, & feta pizza

I love pizza but it has not been a part of my new clean living. I have seen quite a few people using Flatout’s as a crust so decided to make my favorite pizza on one.

  • 1 flatout
  • chicken
  • spinach
  • artichoke hearts
  • peppers
  • tomatoes
  • garlic
  • basil
    • Layer spinach on flatout followed by peppers, artichoke hearts, basil, tomatoes, chicken and feta. Sprinkle fresh chopped garlic over top. Cook in 450 degree oven until crust is crispy. This is low calorie and healthy.

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green beans, carrots, chicken and peanuts oh my!!!

I think one of the things I love most about clean eating is how quick and easy most of it is too fix. My coworker shared fresh picked green beans, tomatoes and cucumbers with me. I had some cooked chicken breast I needed to use up so thought I would do a dry saute for dinner. It could not have been easier. If you use a teflon pan you will not need oil.

  • Par boiled green beans (make sure they are al dente)
  • Cut carrots into matchsticks
  • Chopped peanuts
  • Chopped garlic
  • Cooked chicken breast
  • Add carrots and green beans to pan, stir and cook keeping carrots slightly crunchy. Add garlic and peanuts and cook for a couple of minutes more.

That is it!!! Top with a little feta or parmesan cheese.



prepping pays off!

I just finished week 2 of my second 21 day fix and am feeling great. I did have a learning moment this weekend so now I have a new challenge. I am really diligent about eating clean and eating at least 5 small meals a day. Saturday I was going to visit a friend and decided to go walking at the Willamette Cemetery first. It is so peaceful and serene and I also get to pay my respects to some very special people as well. I stumbled upon a couple of deer who just stood there watching me! By the time I was done visiting with my friend, did my shopping for prep work, it was almost noon. I had my protein shake at 6. Completely threw my eating small meals off kilter. So goal going forward is to always remember to be prepared when I may end up not making it home timely. Now I will take a little cooler with a boiled egg, yogurt or something else for a snack.

The thing I love about prepping for the week is the time it saves me when I get home. I do not have to stare in my fridge thinking what should I cook. Today I prepped enough greens for two weeks and have fruit prepped for the month, healthy smoothie making has never been easier!

I roasted beets for a quinoa beet salad, roasted tomatoes, onions, garlic and basil for a wonderful spicy soup. Made chicken meatballs to go in some Italian Wedding soup I plan on making this week. Made steel cut oats with apples and a wonderful dressing for the salad.

In the last two weeks I have lost an additional 6.4 pounds and 4.75 inches for a grand total of 19.8 pounds and 12.75 inches. But better than that I feel amazing and people are commenting that I look healthier. Cannot wait to see what the end of my 21 days brings.

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you say tomato i say yummmmmmm

Hit the farmers market today, I have not had much luck with them lately but today I hit the cherry tomato mother load! I decided to make a roasted basil garlic marinara. It turned out so good and I think with a little thinning with some vegetable broth it would be an amazing soup. I thought I had a spaghetti squash and was going to use it with that but did not so made some chicken burgers instead and topped it with a dollop of the sauce and some onions and parmesan cheese. Such a healthy meal, no sugar in the sauce, the ground chicken was 97 % lean. This clean eating is so wonderful.

If you are interested in making it, it is super simple.

Tomato Basil Garlic Marinara

Cut cherry tomatoes (or large tomatoes) in half, roughly chop garlic, onions, peppers and basil. Place in a pan and drizzle EVOO on top of mix, salt and pepper to taste. Bake in 400 degree oven for about an hour, cool slightly and pour into Blendtek or food processor and mix until desired consistency.

Would be great on spaghetti squash, meat, quinoa or rice. If you thinned it a bit with stock it would make a great soup.

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20150808_105859-1 Breakfast was super good today as well. I am currently on a nectarine kick and am really loving a little feta added to my omelet’s or scrambled eggs.

I started a new 21 day fix, tomorrow will be one week down and I have to say this is getting easier and I am feeling better everyday. I even tried dancing to my new Cize program.. I will have to work on that a bit more my rhythm is a tad rusty. The nice thing of prepping is I did enough last week of my fruit and veggie mix for the smoothies that I did not have to do it this weekend!! Veggies are chopped and other than a bit of housecleaning tomorrow I am going to relax.

I was checking out one of my favorite sites Marc and Angel Hack Life and saw this and thought it was interesting.

12 Little Known Laws of Gratitude (That Will Change Your Life)

Gratitude leads to greatness.  It can literally turn what you have into more than enough, jobs into joy, chaos into order, uncertainty into clarity, and bring peace to an otherwise chaotic day.

The easiest way to make your blessings count is to count your blessings.  Acknowledging the good things you already have in your life is of the essence, because whatever you appreciate and give thanks for will grow stronger in your life.

When Angel and I discus the importance of gratitude with our coaching/course students, we often get a “Yeah, yeah, I know…” response.  But the truth is, most of us don’t know – because we’re forgetful.  In the haste of our busy lives we neglect many of the basic laws of gratitude, and thus miss out entirely on their positive effects.  So here’s a good refresher, for all of us:

1.  The more you are in a state of gratitude, the more you will attract things to be grateful for.

  • Be grateful for what you have, and you’ll end up having more.
  • Focus on what you don’t have, and you’ll never have enough.

2.  Being happy won’t always make you grateful, but being grateful will always make you happy.

  • It’s nearly impossible to sincerely appreciate a moment and frown about it at the same time.
  • To be happy right now doesn’t mean you don’t desire more, it means you’re grateful for what you have and patient for what’s yet to come.

3.  Gratitude fosters true forgiveness, which is when you can sincerely say, “Thank you for that experience.”

  • It makes no sense to condemn or regret an important life lesson.
  • Gratitude makes sense of yesterday, brings peace to the present, and creates a positive vision for tomorrow.

4.  You never need more than you have at any given moment.

  • It has been said that the highest form of prayer is giving thanks.  Instead of praying ‘for’ things, give thanks for what you already have.
  • When life gives you every reason to be negative, think of one good reason to be positive.  There’s always something to be grateful for.

5.  Gratitude is all-inclusive.

  • Good days give you happiness and bad days give you wisdom.  Both are essential.
  • Because all things have contributed to your advancement, you must include all things in your gratitude.  This is especially true of your relationships.  We meet no ordinary people in our lives; if you give them a chance, everyone has something important to teach you.

6.  What you have to be grateful for in the present changes.

  • Be grateful for all you have now, because you honestly never know what will happen next.  What you have will eventually be what you had.
  • Life changes every single day, and your blessings will gradually change along with it.

7.  A grateful mind never takes things for granted.

  • What separates privilege from entitlement is gratitude.
  • The circumstance (or person) you take for granted today may turn out to be the only one you need tomorrow.

8.  As you express your gratitude, you must not forget that the highest appreciation is not to simply utter words, but to live by them daily.

  • What matters most is not what you say, but how you live.
  • Don’t just say it, show it.  Don’t just promise it, prove it.

9.  Gratitude includes giving back.

  • In the hustle of everyday life we hardly realize how much more we receive than give, and life cannot be rich without such gratitude.
  • It is so easy to overestimate the importance of our own achievements compared with what we owe to the aid of others.

10.  The highest tribute to the people and circumstances you’ve lost is not grief but gratitude.

  • Just because something didn’t last forever, doesn’t mean it wasn’t the greatest gift imaginable.
  • Be thankful that your paths crossed and that you got the chance to experience something wonderful.

11.  To be truly grateful, you must be truly present.

  • Count the blessings in your life, and start with the breath you’re taking right now.
  • We often forget that the greatest miracle is not to walk on water; the greatest miracle is to walk on this green earth,dwelling deeply in the present moment, appreciating it and feeling completely alive.

12.  Letting go of control multiplies the potential for gratitude.

  • Sometimes we put too much weight into trying to control every tiny aspect of our lives that we completely miss the forest for the trees.
  • Learn to let go, relax a bit and ride the path that life takes you sometimes.  Try something new, be fearless, but above all else, do your best and be OK with it.  Clearing yourself of needless expectations lets you truly experience the unexpected.  And the greatest joys in life are often the unexpected surprises and opportunities you never anticipated.


As I’m wrapping up this short post I’m reminded of something my grandmother always used to say when I was growing up:

“Life should be lived with a little more GRATITUDE and a little less ATTITUDE.”

Honestly, that’s what I strive for on a daily basis.  And I’d be honored if you’d join.

Let’s consider how fortunate we are – let’s consider it every day.  The more we count our blessings, the more blessings there will be to count.