Time to become faster, stronger, & healthier.

Yesterday & Today :)

  • Iced dirty chais are my love
  • On tuesdays and thursdays I have class 9:50-10:50 and then lab 2:30-4:30, so my break in between is used to study and eat at our dining room table
  • After class I went hiking with my lover Caitlin. We found this pretty field and went down to Devil’s Icebox. I want to take my flashlight next time so we can do more exploring in the caves hehe
  • When we got back I made a homemade cheeseburger over greens:

Ingredients:
- Ground beef (85% lean)
- Steak seasoning (or salt and pepper whateva)
- cheddar cheese
- sliced tomato
- sliced onion
- mixed greens

Directions:
- mix meat with seasoning. I decided to keep it simple…if you have good quality meat you don’t need tons of stuff in it.
- grill as long as you want…just check the middle to make sure you don’t over/under do it!
- put cheese on the burger near the middle/end of cooking
- place on plate on mixed greens with sliced tomato and onion and with any condiments you’d like!

YUMMMMYYY

  • Later I was craving something sweet so I made hand-whipped cream with hot cocoa mix. It made me think of Cbel and how much I miss her posts :’((((((
  • Today I ate, went to the gym, and laid by the pool/swam and it was EXCELLENT. It was really freaking hot though so I was hopping in the pool like every 15 minutes and had to take a cold shower in locker room afterward to cool off. Hahaha
  • Workout…

Upper Body (lbs x reps):

- Warm up | Row 500m, time = 2:30
- Wide lat pull downs |60x15 7x12 90x10 105x5>DROP SET>60x10
- Seated cable row | 60x12 50x10 40x20
DB Sh. Press (standing) | 10x15 12.5x12 12.5x10
- Lateral DB raise | 7.5x12 7.5x10>DROP>5x10
- Front DB raise | 5x15 7.5x12 7.5x10
- BB push press | 20x15 30x12 30x10
- Cool down | Row 250m, time = 1:30

  • chugged this Naked shake right after my workout. I don’t normally drink these but I forgot my shaker and protein oopsss
  • GPOY poolside ^.^*

Okay I’m kinda sleepy so I’m gonna rest and probably go to Lucky’s in a little bit so SEE YA SOON LOVERS

Creamy Rosemary Chicken Lasagna by Paleomg.com

MAKE THIS RECIPE. I REPEAT, MAKE THIS RECIPE.

IT IS SO GOOD.

I AM DYING.

I made it with eggplant instead of pasta to make it more paleo friendly, but I added a tiny bit of bread crumbs on top because I thought it might make it crispier. It didn’t. It was pointless haha.

I also used a little bit of asiago cheese from a local farmer’s market instead of cheddar, but you can easily leave that out to make it fully paleo.

For the chicken I baked three bone-in chicken thighs seasoned with lemon pepper and olive oil at 375 degrees, 25 minutes each side. I let it cool then shredded it with my fingers. I felt like my mom because she always sits at the kitchen table after dinner when we have rotisserie chicken and shreds it.

Once again, PLEASE MAKE THIS. So so so good. My dad even had seconds *thumbs up*

Bullet point list of the past 24 hours:

  • The chicken turned out great! I used this Paleomg recipe (of course…haha). I added cauliflower and carrots for more variety. I had leftovers for lunch!
  • I emailed the box owner and got a good price for the 2.5 weeks I’ll be here! I’m going in tomorrow *thumbs up*
  • I woke up with pink eye so my mama took me to the minute clinic to get eye drops. YAY
  • CVS OOTD: H&M sweater, leggings, and Colin Stuart boots.
  • Dinner: Two fried eggs and leftover meatloaf over greens. 
  • Tonight I’m going to see Frozen with my parents and grandma! I think I’m going eat a sweet potato with coconut oil and cinnamon right before we leave….

Tonight I made Coconut Ginger Chicken Thighs and omigoodness it was so good. I’ve been eyeing the recipes on Paleomg.com for a while and let me say, I freaking love Juli. She’s hilarious, does crossfit, and makes awesome food…what’s not to love?

Anyway, when I made this tonight I didn’t have any coconut milk so I just used coconut oil with a little bit of regular 2% milk (okay…not really paleo. Whatever) and that did the trick! I also added in a little bit of curry powder and it turned out great.

I added a side of mixed greens and kale with grape tomatoes and this all made an awesome meal! My parents loved it :)

Lunch! So I made something completely random….I found some shredded chicken in the freezer, threw it in a pan with olive oil, threw in the rest of the chopped celery and onion from my turkey meatloaf, added some sliced mushroom and powdered garlic. I was trying to figure out how to add more calories, so I added two tablespoons of almond butter. Then it was too thick so I added a splash of vanilla almond milk…voila! All done!
And it tastes so good!
I think it could be really good with some diced apple, so I’m going to try that next time. :)

Lunch! So I made something completely random….I found some shredded chicken in the freezer, threw it in a pan with olive oil, threw in the rest of the chopped celery and onion from my turkey meatloaf, added some sliced mushroom and powdered garlic. I was trying to figure out how to add more calories, so I added two tablespoons of almond butter. Then it was too thick so I added a splash of vanilla almond milk…voila! All done!

And it tastes so good!

I think it could be really good with some diced apple, so I’m going to try that next time. :)

Today’s breakfast was PROTEIN FRENCH TOAST!
Ingredients:
1 scoop vanilla protein powder
1 egg (or 1/4 cup liquid egg whites)
1/4 cup almond milk
Cinnamon to taste
Whole grain bread (or whatever you want to use)
Directions:
Mix wet and dry ingredients separately.
Combine.
Place pan over medium heat and spray with cooking spray.
Soak whole grain bread in batter and place in the pan.
Cook each side until dry and golden brown.
Top with whatever you like! I use maple syrup :)

Today’s breakfast was PROTEIN FRENCH TOAST!

Ingredients:

  • 1 scoop vanilla protein powder
  • 1 egg (or 1/4 cup liquid egg whites)
  • 1/4 cup almond milk
  • Cinnamon to taste
  • Whole grain bread (or whatever you want to use)

Directions:

  1. Mix wet and dry ingredients separately.
  2. Combine.
  3. Place pan over medium heat and spray with cooking spray.
  4. Soak whole grain bread in batter and place in the pan.
  5. Cook each side until dry and golden brown.
  6. Top with whatever you like! I use maple syrup :)
One of my favorite, quick protein and calories snacks might just be this: my Greek PB & Honey. 

Just take 1/2 - 1 cup of plain greek yogurt, 1-2 tbsp of natural PB, and 1 tbsp of honey and you have a great snack ^.^*

One of my favorite, quick protein and calories snacks might just be this: my Greek PB & Honey.

Just take 1/2 - 1 cup of plain greek yogurt, 1-2 tbsp of natural PB, and 1 tbsp of honey and you have a great snack ^.^*

DING DING DING!

Tonight I made Eggplant Parmesian for my family and Evan!

Recipe from SHAPE.COM

(Serves 4)

Ingredients:

  • medium eggplant (about 1 pound), sliced into 1∕4-inch-thick rounds
  • 1⁄2 teaspoon kosher salt
  • teaspoons olive oil
  • 3⁄4 cup whole-wheat panko/bread crumbs (I made my own with Ezekiel bread)*
  • tablespoons freshly grated Parmesan, divided
  • 3⁄4 teaspoon garlic powder
  • 1⁄2 teaspoon dried basil
  • 1⁄2 teaspoon dried oregano
  • 1⁄8 teaspoon freshly ground black pepper
  • 1⁄4 cup all-purpose flour (you can probably use wheat)
  • egg white, lightly beaten
  • Cooking spray
  • 1 1⁄4 cups jarred marinara sauce, divided
  • ounces (about 1∕2 packed cup) shredded part-skim mozzarella

Instructions

  1. Preheat oven to 425°F. Arrange eggplant slices in a large colander; sprinkle with salt. Weigh eggplant down with a plate and heavy cans; let sit for 30 minutes to draw out moisture.
  2. Meanwhile, heat olive oil in a nonstick skillet over medium. Add panko and toast, stirring often, for 5 minutes, until golden. Transfer to a shallow dish; cool for 5 minutes. Add 3 tablespoons Parmesan, garlic powder, basil, oregano, and pepper; toss. Arrange flour and egg white in two separate shallow dishes.
  3. Place eggplant on paper towels, blot well, and brush off any salt. Dredge slices on one side in first the flour (brush off excess), then egg white, then crumbs. Place, crumb-side up, on two foil-lined baking sheets. Spritz with cooking spray. Bake 15 minutes or until tender.
  4. Spoon 1∕4 cup marinara over the bottom of an 8-inch square pan. Add half the eggplant slices. Pour another 1∕2 cup marinara over the eggplant; top with remaining 3 tablespoons Parmesan. Dot (don’t spread) with final 1∕2 cup marinara; sprinkle mozzarella over the top. Bake for 10 to 12 minutes or until sauce is bubbling and cheese is melted.

Nutrition Facts:

(1 4-inch slice)

  • 252 calories
  • 10g fat
  • 4g saturated fat
  • 31g carbs
  • 12g protein
  • 7g fiber
  • 242mg calcium
  • 1mg iron
  • 70mg sodium
* FOR EZEKIEL PANKO: I just used the coffee grinder we have on hand to crumble the bread! I let it sit out for a little bit to get dry, but other than that it’s super simple. You can also use a food processor for this step. I’m pretty sure you can also find whole wheat panko in some grocery stores.

Next time I plan on making double the recipe because IT’S SO GOOD and could barely feed all 4 of us! 

For the sides I made cinnamon mashed sweet potatoes and a mixed baby green salad with baby tomatoes

So, like usual when I’m watching late night Netflix (Supernatural to be exact) I got hungry. And of course, I made another greek yogurt creation.
Lemon Greek Yogurt with Pineapple
1/2 scoop Nectar Roadside Lemonade
1/2 - 1 cup plain greek yogurt (I used Chobani)
Cut up pineapple
1 tbsp water
Mix it all together and voila! A great, protein packed treat.
PS: I’m sorry for being so MIA. I’m on spring break right now though so I plan on catching you guys up on what’s been going on in my life, starting tomorrow :)

So, like usual when I’m watching late night Netflix (Supernatural to be exact) I got hungry. And of course, I made another greek yogurt creation.

Lemon Greek Yogurt with Pineapple

  • 1/2 scoop Nectar Roadside Lemonade
  • 1/2 - 1 cup plain greek yogurt (I used Chobani)
  • Cut up pineapple
  • 1 tbsp water

Mix it all together and voila! A great, protein packed treat.

PS: I’m sorry for being so MIA. I’m on spring break right now though so I plan on catching you guys up on what’s been going on in my life, starting tomorrow :)

Alright, we all know that college dining hall food sucks right? So for all of us health junkies, what the heck are we supposed to do when we no longer have a huge fridge and beautiful stove to cook on? We plan and do the best we can of course!
For my itty bitty fridge (about 4 cu. ft) I buy the following from the grocery store. These are my ESSENTIAL items that most college students should be able to afford to keep in their fridge/”pantry” at all times:
Plan greek yogurt (or vanilla if you aren’t a fan of plain)
Honey
Natural peanut butter (Smucker’s is my favorite inexpensive brand!)
Whole grain bread
Nuts (perfect for snacking and getting extra calories!)
Generic quick oats (the bigger the tub the better!)
Vanilla protein powder (Optimum Nutrition's whey protein powder is my favorite inexpensive brand)
OPTIONAL: single Minute Brown Rice containers
I have FINALLY figured out how to get plenty of healthy and, for the most part, clean, meals in my dining hall. What I have found that works best for me is to utilize the take out boxes. Here is what I normally get in a to-go box:
3 chicken breasts, grilled
As many veggies I can fit in the box
As much fruit as I can get. I ALWAYS at least get a pear, because they’re my favorite ^.^*
I also like to get:
Baked fish (when they have it - rarely)
Whole grain pasta
Veggie burger on whole grain bun
Regular burger on whole grain bun or on top of a salad
Most college dining halls should have the foods listed above. I eat one chicken breast with one container of brown rice and some veggies then save the rest in tupperware.
So that’s all good and grand, but what do I do for breakfast? Protein oatmeal of course! My dining hall has packets of oatmeal near the coffee. Since I never see anyone making oatmeal themselves, I sometimes steal flavored packets to mix in with my plain quick oats and protein powder ;)
Protein Oatmeal
OPTIONAL: 1 packet of cinnamon and spice or brown sugar and maple syrup oatmeal (I usually save this for legs days)
OPTIONAL: 1-2 tbsp of natural peanut butter for extra calories
1/2 cup of plain quick oats
1 scoop vanilla (or whatever flavor you prefer) protein powder
1/4 cup sliced almonds (or any kind of nut)
Water
I just microwave this for around 1.5 minutes and it’s all done! If I have time I like to get an omelet to go from my dining hall. Here’s how I order it:
Omelet to Order
Always ask for real eggs if they have them. I usually get 3.
Add all the veggies available
Sometimes I ask for ham and cheese
Okay that was really simple and probably didn’t need it’s own list but whatevs. Haha.
So what about post workout? After any of my workouts, I always have a protein shake made with Phormula-1 Fruit Punch. It tastes so good, especially when mixed with just a teensy bit of Crystal Light. I also make sure to have some simple sugars. My favorite is marshmallows. However, right now I have given up sweets (and doing the best I can) for lent. Here is my current post work out snack:
Post Workout Greek Yogurt
1 serving of plain greek yogurt
1 tbsp of jelly
On legs days if I’m feeling especially hungry post workout, I’ll also stop by the subway near my dorm and get:
Subway Grilled Chicken Sandwich
6” Honey Oat bread
Grilled chicken
Toasted
Spinach
Tomato
Cucumber
Green peppers
Tiny bit of mustard
I try to avoid Subway as much as I can, but it’s awesome after a rough legs workout. :)
I hope this was a good look into how I do my best to eat healthy and as clean as possible while living in a dorm!

Alright, we all know that college dining hall food sucks right? So for all of us health junkies, what the heck are we supposed to do when we no longer have a huge fridge and beautiful stove to cook on? We plan and do the best we can of course!

For my itty bitty fridge (about 4 cu. ft) I buy the following from the grocery store. These are my ESSENTIAL items that most college students should be able to afford to keep in their fridge/”pantry” at all times:

  • Plan greek yogurt (or vanilla if you aren’t a fan of plain)
  • Honey
  • Natural peanut butter (Smucker’s is my favorite inexpensive brand!)
  • Whole grain bread
  • Nuts (perfect for snacking and getting extra calories!)
  • Generic quick oats (the bigger the tub the better!)
  • Vanilla protein powder (Optimum Nutrition's whey protein powder is my favorite inexpensive brand)
  • OPTIONAL: single Minute Brown Rice containers

I have FINALLY figured out how to get plenty of healthy and, for the most part, clean, meals in my dining hall. What I have found that works best for me is to utilize the take out boxes. Here is what I normally get in a to-go box:

  • 3 chicken breasts, grilled
  • As many veggies I can fit in the box
  • As much fruit as I can get. I ALWAYS at least get a pear, because they’re my favorite ^.^*

I also like to get:

  • Baked fish (when they have it - rarely)
  • Whole grain pasta
  • Veggie burger on whole grain bun
  • Regular burger on whole grain bun or on top of a salad

Most college dining halls should have the foods listed above. I eat one chicken breast with one container of brown rice and some veggies then save the rest in tupperware.

So that’s all good and grand, but what do I do for breakfast? Protein oatmeal of course! My dining hall has packets of oatmeal near the coffee. Since I never see anyone making oatmeal themselves, I sometimes steal flavored packets to mix in with my plain quick oats and protein powder ;)

Protein Oatmeal

  • OPTIONAL: 1 packet of cinnamon and spice or brown sugar and maple syrup oatmeal (I usually save this for legs days)
  • OPTIONAL: 1-2 tbsp of natural peanut butter for extra calories
  • 1/2 cup of plain quick oats
  • 1 scoop vanilla (or whatever flavor you prefer) protein powder
  • 1/4 cup sliced almonds (or any kind of nut)
  • Water

I just microwave this for around 1.5 minutes and it’s all done! If I have time I like to get an omelet to go from my dining hall. Here’s how I order it:

Omelet to Order

  • Always ask for real eggs if they have them. I usually get 3.
  • Add all the veggies available
  • Sometimes I ask for ham and cheese

Okay that was really simple and probably didn’t need it’s own list but whatevs. Haha.

So what about post workout? After any of my workouts, I always have a protein shake made with Phormula-1 Fruit Punch. It tastes so good, especially when mixed with just a teensy bit of Crystal Light. I also make sure to have some simple sugars. My favorite is marshmallows. However, right now I have given up sweets (and doing the best I can) for lent. Here is my current post work out snack:

Post Workout Greek Yogurt

  • 1 serving of plain greek yogurt
  • 1 tbsp of jelly

On legs days if I’m feeling especially hungry post workout, I’ll also stop by the subway near my dorm and get:

Subway Grilled Chicken Sandwich

  • 6” Honey Oat bread
  • Grilled chicken
  • Toasted
  • Spinach
  • Tomato
  • Cucumber
  • Green peppers
  • Tiny bit of mustard

I try to avoid Subway as much as I can, but it’s awesome after a rough legs workout. :)

I hope this was a good look into how I do my best to eat healthy and as clean as possible while living in a dorm!