New recipes & a changing perspective

 

The last couple weeks have been a little rough. I’m in some pretty constant pain, I’ve been so tired every day, and I haven’t been as positive. I think it’s a pretty expected crash after weeks and weeks of constant moving. That’s my personality though – I go, push myself, constantly doing something, practically manic – then boom. The drop. It’s like mutiny. Anyway, I haven’t missed any gym time and I’ve been eating decently well but I notice I’m constantly making excuses for myself. Before, when I was working out hard it was making it easier and easier to eat right. I didn’t really have cravings and everything felt so simple. Now, it’s effort. It’s hard for me to tell if I’m being balanced with myself, or if I’m letting myself off easy. Lately, I’ve been working out so hard that I’m starving and apparently that leads me to the McDonalds drive thru for some breakfast burritos. I guess the upside is that I always fit it into my macros so I’m not overeating, but I’m also not happy with the choice.

Anyway, I haven’t missed any gym time and I’ve been eating well (most of the time) but I notice I’m constantly making excuses for myself. Before, when I was working out hard it was making it easier and easier to eat right. I didn’t really have cravings and everything felt so simple. Now, it’s effort. It’s hard for me to tell if I’m being balanced with myself, or if I’m letting myself off easy. Lately, I’ve been working out so hard that I’m always starving and that has been leading me to fast food more often than I’d like. I guess the upside is that I always fit it into my macros so I’m not overeating, but I’m also not happy with the choice. I know it will make me feel like a crappy slug, yet I choose to fit it into my diet. Maybe it’s a habit, a crutch, or just enjoyable. I guess it’s up to me to figure out.

Well, I am making a choice now to see it as a new phase. My fascination with my body which seemed to change every day is now slowing. My workouts are harder, longer, and my body is stronger, I can feel that. But I feel like I’m constantly forgetting where I started. Instead of praising myself for what I’ve done, I’m putting myself down for not getting there faster, not already being at my goal, not starting sooner. Just negative thoughts that keep me from being proud. I think I just need a little bit of perspective, some introspection, and some time.

Self-love kind of feels like it’s the hardest kind. Why am I so forgiving with everyone around me but I get so angry with myself? Strange. I feel like that anger is starting to manifest in other ways. I find myself getting anxious to the point of panic when I haven’t figured out macros before eating something. That’s not a good thing, that’s just replacing over eating with compulsive counting. I’m constantly trying to evaluate how I’m feeling and doing because I desperately want to improve. Sometimes though, it just feels like I’m standing still. Change takes time and that is okay with me. I just need some patience.

This week I’m sharing 5 of my favorite go-to recipes. I’m so happy with these. They’re macro friendly, keep you full, and are easy to prep!

I hope you guys are having a great week. Keep me posted on your progress!

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The Holy Grail Oatmeal Recipe 

(serves 2)

I absolutely love this stuff. I am not a fan of oatmeal, not in the slightest. It took David months and months of making me eat bites of his bowls of snot. Lol it grosses me out, truly. Anyway, I decided to try recipe after recipe, desperate to get some more protein into my body I have now found my favorite. It tastes great, I never get sick of it, It keeps me full for hours, and it gives me so much energy. Must try!

Ingredients

  • 1 3/4 cups milk
  • 1 cup quick oats
  • 1 large ripe banana, mashed
  • 2 tablespoons peanut butter
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon pure vanilla extract
  • Pinch of salt
  • 1 to 3 teaspoons honey, optional
  • Sliced bananas, chopped peanuts, and cinnamon, for serving

Instructions

  1. In a medium saucepan set over medium heat, bring milk to a boil, watching carefully so that it doesn’t boil over. Stir in oats, reduce heat to a simmer, and cook for 1 to 2 minutes, stirring occasionally. Remove from heat and cover for a few minutes. Stir in mashed banana, peanut butter, cinnamon, vanilla, and salt. Stir in honey, to taste, if desired. Top with sliced bananas, chopped peanuts, and additional cinnamon before serving.Source

OH YES. Sun Dried tomato, Spinach, and Cheese Stuffed Chicken Breast


(serves 2)

INGREDIENTS
  • 2 small chicken breasts (6oz/180g), boneless and skinless
  • ½ cup sun dried tomato, cut into strips (oil packed. Use enough to cover the chicken)
  • 4 slices mozzarella cheese (or other melting cheese of choice)
  • Handful of spinach leaves
  • 2 tsp olive oil
Italian Dressing
  • 1 tbsp Dijon Mustard
  • 1 tbsp white wine vinegar or lemon juice
  • ½ tsp sugar (any)
  • 2 tsp olive oil
  • ½ tsp EACH Italian mixed her and red pepper flakes (Note 1)
  • Salt & pepper
INSTRUCTIONS
  1. Preheat oven to 180C/350F.
  2. Whisk together the Italian Dressing ingredients in a bowl. It will be thicker than salad dressing.
  3. Cut a pocket into each chicken breast, taking care not to cut all the way though.
  4. Coat the chicken (inside and out) with the Italian Dressing.
  5. Place chicken on work surface. Stuff with sun dried tomato, top with cheese then finish with spinach leaves. Just stuff in as much as you can.
  6. Seal with toothpicks (just stick them in on the diagonal – see photo in post).
  7. Heat oil in an ovenproof skillet over high heat. Add chicken and cook for 1½ minutes on each side, or until golden.
  8. Transfer to oven and cook for 15 minutes, or until cheese is melted and bubbly and chicken is cooked through. Rest for 3 minutes before serving, drizzled with the juices in the skillet.Source

The Breakfast Casserole you WILL get out of bed for 


(serves 8)

1 pound Honey Suckle Turkey/BreakfastSausage
1 medium white onion, peeled and diced
1 green bell pepper, cored and diced
4 egg whites
2 whole eggs (yolk included)
1/3 cup 2% milk
1 (20 ounce) 
sweet potatoes (about 3 medium potatoes)
2 cups shredded mexican blend cheese
1/4 teaspoon freshly-ground black
pepper
2 stocks thinly sliced green onions

Directions

Heat oven to 375 degrees F.

Add the sausage to a medium saute pan. Cook over medium-high heat until browned, crumbling the sausage with a spoon as it cooks. Remove sausage with a slotted spoon and transfer to a large mixing bowl. Reserve about 1 tablespoon of sausage grease in the saute pan, discarding the rest. Add the onion and green pepper* to the saute pan, and saute for 5 minutes until cooked. Add the seasoning and saute for an additional 2 minutes until fragrant. Pour the vegetable mixture into the mixing bowl with the sausage. Add finely chopped, lightly steamed sweet potatoes and 1 1/2 cups cheese to the mixing bowl with the sausage and veggies. Stir to combine.

In a separate bowl, whisk together the eggs, milk and black pepper until combined. Then add them to the potato mixture, and stir to combine. Pour the mixture into a baking dish, and top with the remaining 1/2 cup of shredded cheese. Cover with aluminum foil and bake for 20 minutes. Then remove the aluminum foil and bake for an additional 10-15 minutes and the top of the potatoes begin to slightly brown. Remove and let the casserole rest for 5 minutes. Sprinkle with green onions and serve!

Sheet Pan Shrimp Fajitas

(Serves 4)
I LOVE these in tortillas. Ugh. They’re amazing.

Ingredients

  • 1 1/2 pounds of shrimp, peeled and deveined
  • 1 yellow bell pepper, sliced thin
  • 1 red bell pepper, sliced thin
  • 1 orange bell pepper, sliced thin
  • 1 small red onion, sliced thin
  • 1 1/2 tablespoons of extra virgin olive oil
  • 1 teaspoon of kosher salt
  • several turns of freshly ground pepper
  • 2 teaspoon of chili powder
  • 1/2 teaspoon of garlic powder
  • 1/2 teaspoon of onion powder
  • 1/2 teaspoon of ground cumin
  • 1/2 teaspoon of smoked paprika
  • lime
  • fresh cilantro for garnish
  • tortillas, warmed

Instructions

  1. Preheat oven to 450 degrees.
  2. In a large bowl, combine onion, bell pepper, shrimp, olive oil, salt and pepper and spices.
  3. Toss to combine.
  4. Spray baking sheet with non stick cooking spray.
  5. Spread shrimp, bell peppers and onions on baking sheet.
  6. Cook at 450 degrees for about 8 minutes. Then turn oven to broil and cook for additional 2 minutes or until shrimp is cooked through.
  7. Squeeze juice from fresh lime over fajita mixture and top with fresh cilantro.
  8. Serve in warm tortillas.

Source

Crazy Good Beef and Broccoli

(serves 2)

 

    • 1 pound flank steak, sliced into 1/4 inch thick strips
    • 3 cups small broccoli florets
    • 1/2 cup beef stock
    • 5 cloves garlic, minced
    • 2 tablespoons corn starch
    • 1 tablespoon avocado oil
For the sauce:
  • 1/2 cup soy sauce
  • 1/4 cup brown sugar
  • 2 teaspoons corn starch

Instructions

  1. Toss sliced beef in a large bowl with corn starch.
  2. Heat canola oil in a pan over medium heat for a few minutes. Add sliced beef and cook until it browns, a few minutes, stirring frequently. Transfer to a plate and set aside.
  3. Add broccoli and garlic to the pan, and stir. Add beef broth. Let simmer until the broccoli is tender, about 10 minutes, stirring occasionally.
  4. While waiting for the broccoli to cook, combine all of the sauce ingredients in a bowl and mix well.
  5. Add the reserved beef and sauce to the pan, and stir. Let simmer for 5 minutes so the sauce thickens a bit.
  6. Serve beef and broccoli over cooked white rice.

Source

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– Let’s talk food prep. February 8th, 2017

Vitamin Donuts Coaching Week One 2/2

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Hey guys! Hope everyone is sailing through their week! 

I’d love to talk about food prep. Now, I know when you hear that term you might be thinking about a protein loving, muscular man making 8-135 containers of brown rice and chicken on a Sunday, but I’m here to tell you how I made it flexible enough to fit in my life and how it has positively impacted my eating habits.

So how often does this happen to you? You’re driving home after work, running errands, grabbing the kids, whatever, and you realize, you’re hungry. Now either you could go home and cook for a couple hours, do the dishes, and be exhausted. OR you could pull through a fast food joint and feed yourself (and anyone else with you) in just a couple minutes flat. Now I don’t know about you, but I love finding an excuse to eat fast food. Doesn’t matter where. I’m just itching for a reason to pull through and enjoy some french fries and a chocolate shake. (That’s right. I’m a dipper.) I’m always blissfully thinking the words, “I did so much today. I don’t want to cook. Why not?”

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I learned very quickly that if I wanted to break the habit, I would have to get some discipline, and stop giving myself excuses to make bad choices.

So I challenge you this week. I either want you to make a little bit extra when you do cook or I want you to make time this week for a couple hours to make yourself some healthy food. You don’t have to make a ton, I promise. Just make a little bit extra so you can maybe get 2 lunches out of it. Usually instead of just making enough chicken breasts and mushrooms for my husband and I, I’ll make twice that. I want you to do the same with any recipe you want and that’ll keep for 3-4 days. Be creative and make something you’ll enjoy eating. So, after I make all that, not only have I cooked a lot of chicken (yum!) – it’ll go bad if I don’t eat it. Now let me tell you, I have gotten creative with chicken. They go in pitas, on salads, with fruit, covered in condiments. Chicken is just so darn versatile.

I encourage you to try new recipes and don’t get bored of your meals. There are so many ways to do things, it doesn’t have to be torture to eat this stuff. I genuinely had the best chicken and veggies I’ve ever had last night, and I’m the one who made them. I loved it, I enjoyed every bite.

A sweet trick I sometimes add to my chicken breast is some sun-dried tomatoes and feta cheese. It’s nice spin on a recipe that my big brother taught me how to make.
(Thanks Jeff!)

I also like keeping falafel, chicken salad, tuna, egg salad, and this kind of weird vegetable medley I came up with in the fridge. (I’ll share a couple recipes down below.) Now, when I’m driving home I know that if I choose to go to fast food, instead of home. That’s a genuinely harder choice for me. I know there is perfectly good, healthy food for me at home – yet I’m still choosing those calories, fat, grease, and bad feelings anyway. I’m telling you, it stops me 80% of the time.

Here are some of the recipes I personally make every couple days. I have kind of a rotation going now with things and I add new things as I find them. As always, be flexible with this and make it suit your diet and taste buds.
I want you to find your way to do things – this is the best place to start!!

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Now let’s be clear guys – I’ve been trying really hard this week to take pictures of all the food I make at home. I’m telling you, it’s either the lighting (my preferred excuse) or that my food lacks sophisticated presentation. (My food is ugly)

Apparently, I’m not that good at taking pictures of food. Haha. I’m getting a better camera and I’m really going to try hard to get better at this – but until then it’ll be a mix of my pictures and some stock images to help with the instructions/ingredients.

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Devon’s FAVORITE Chicken Breast. EVER.
Boneless skinless chicken breast
Kosher salt
Black pepper
Garlic powder

Heat your oven to 400 degrees.

First, I always take the chicken breast out of the package, lay them between 2 sheets of glad wrap and pound those puppies until they’re about 1-1 1/2 inch thick. (either by mallet or with my skillet) then I season them with salt, pepper, and garlic powder. You don’t have to use a ton, but make it taste good. You decide how much you like.

Then I put some avocado oil in my skillet and let it get hot. Medium – High ish. Once it is hot – and I mean sizzlin’ hot – then add the chicken 1-2 breasts at a time depending on how big they are. If you overcrowd that pan, the chicken will get boily and weird. (thanks Food Network)

Once your chicken is browned on both sides, 3-5 minutes a side. I pull them off and put them on a foil covered baking sheet. Spray the sheet with pam to prevent sticking. Then I put the chicken in the oven for 15-25 minutes or until cooked all the way through. (I’m one of those that uses a thermometer to ensure a nice 165 degrees)

When they come out, make sure they’re done and then
IMMEDIATELY COVER THEM WITH FOIL.
I’M NOT JOKING. DON’T TOUCH THAT CHICKEN.
Let them rest for 5-7 minutes. (This step means a lot to me)

After that, take them out and enjoy! They’re really tasty (:

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Devon’s Veggie Medley

This exact amount makes enough for a topping/side for 2 people.
I’d at least double for prep.

1 package of mushrooms, I prefer baby bellas
1/2 poblano pepper
1/2 bell pepper, usually red
pinch of salt, pepper, and a dash of Worcestershire sauce
avocado or olive oil

I put those in my pan covered for 15 minutes,
then uncovered , (10 ish minutes until I like how they look.)

Cut, cook, and done!
I make it as a side usually, but sometimes
I’ll make more and make it a veggie meal for myself!

I always suggest adding a salad to your meal. I personally use romaine hearts, give them a rough chop, add some italian dressing and cracked black pepper. It’s simple but it tastes good and keeps me on track getting those greens in.

I’ll say it again – Try it many different ways. & it’s always a good idea to pay attention to how many calories your dressing of choice has. If you prefer blue cheese or something heavier, I suggest having it on the side and dipping instead of smothering the lettuce – it keeps you mindful so you can enjoy your preference while watching the calories!

I also encourage you to look into greek/Mediterranean foods and recipes. It has become one of my favorite cuisines and it’s so easy to keep it healthy and enjoy every bite.
Tzatziki sauce is everything.

Here are some products I get that are either freezer/prepped foods that keep me on track! Some are quick eat things and some I add my own twist to. If you’re interested in a particular one, let me know if you’d like to see the recipes I use personally when I make them! Not all of this is the healthiest stuff, some of it is high in calories and sodium but it’s tasty, healthier alternatives,  and it’s stuff that is usually in my fridge.
I do use portion control and I use mindfulness when I eat these things. 

Egg White Salad w/ chives – Very good recipes for this on Pinterest
Fully Cooked Falafel – Frozen – Also look for healthier homemade recipes
Wild Alaskan Sockeye Salmon Fillets – Frozen – Just bake in the oven and bam, done.
Al Fresco Chicken Sausage – SO GOOD, I use it in all scrambles and breakfast recipes
Black Bean & Jack Cheese Burrito – It’s amazing and I like that it doesn’t have meat. It’s also 510 calories and loaded with sodium. I try to eat it in 3 portions.
Egg Muffins with Italian Chicken Sausage – AMAZING. Pinterest.
Avocado Chicken Salad – Delicious on or in anything. Pinterest.

I encourage you to get on Pinterest or google this week and print off/save some recipes you would like to prep to keep yourself on track!

Let me know how you’re doing and of course, stay cheerful!

Dev