What We're Eating – Macro Meal Plan

Hey Guys!

I haven’t done a “What I Ate Wednesday” or food prep post in a longggg time but have no fear, we continue to meal prep each week so we have healthy delicious meals each week. Lately Brent & I have been trying to clean up our meals and get back focused on macros to help cut some of that winter fluff that has accumulated around our midsections.

We dropped our calories and are focusing on a solid macro split so I thought I would share what we are eating this week with y’all today.

Breakfast: 398calories; 6g C; 16g F; 52g P

1 scoop of Protein + 2tbsp Ground Flax
2 whole eggs + 4 egg whites, cooked in 1tsp coconut oil

Macro Meal Plan

Eggs are almost always my go to morning meal & I usually just eat them scrambled up with some hot sauce. Some days I get “fancy” and will fry them but that undoubtably leaves me wanting some bread to soak the yolk up with. Adding flax to my morning protein gives it a little more bang for the buck and a nice nutty flavor. PLUS it keeps all my systems going, if you know what I mean!
Some mornings I eat breakfast at 6:30am and other mornings I eat closer to 9 or 9:30. It depends on if I am going to the gym first thing (then its later) or if I start work at 7 (than its earlier). The rest of my meals will be shifted based on what time of day I eat breakfast, but generally will try to eat every few hours.

Morning Snack: 202calories; 25g C; 2g F; 21g P

2/3 cup Fat Free Cottage Cheese
1 White Grapefruit

Macro Meal Plan

A whole grapefruit and 2/3 of a cup of cottage cheese makes a super filling nutritious snack. I ALWAYS get hungry around 10-11:00am each day, especially when I start work at 7am and eat my breakfast at 6:30. Having a snack that has some protein, something a little salty and something a bit sweet really makes that time of day better and I don’t go into lunch starving.

Lunch: 245calories; 30g C; 3g F; 33g P

Stir Fry Bowl
5oz Crockpot Chicken (red pepper flakes, fish sauce, rice vinegar & Sriracha)
7oz Roasted Broccoli
1/2c Roasted Mushrooms
1/4c cooked Quinoa

Macro Meal Plan

I love these bowls, they are loaded with flavor and PACKED with veggies. I roasted the broccoli and mushrooms at 375deg until lightly browned and fragrant, then combined the quinoa & lightly wilted spinach with the chicken made in the crockpot. You could use any seasonings for the chicken, I went pretty basic to not add many “empty macros” to a marinade but anything will work! These are super satisfying and make a fantastic filling lunch.

Afternoon Snack: 350calories; 3g C; 13g F; 56g P

1 scoop of Protein
Three 2oz Turkey Meatballs

Macro Meal Plan

These little meatballs are FULL of flavor! I cooked them with lightly caramelized onion, garlic, paprika, chipotle red pepper flakes. I measured out 2oz portions prior to baking them at 375deg for 40-50minutes until they were golden brown. You could easily put any flavors and spices in these to make them your own.
Some days I eat these right before going to the gym but most days I snack on these on my way home from the gym a few hours before dinner!

Dinner: 388calories; 43g C; 10g F; 27g P

5oz Broiled Salmon
120g Roasted Sweet Potatoes
Power Green Salad

((sorry about the terrible lighting guys... it tastes way better than this photo makes it look))

((sorry about the terrible lighting guys… it tastes way better than this photo makes it look))

We are cooking our salmon each night to keep it fresh and will likely use different seasoning to make it feel like a new meal. I love salmon and have been missing it in my diet so am excited about getting to incorporate it this week. We found salmon at Costco for a great price too! For the salad its really just a simple base of power greens, red bell pepper, roma tomato & caramelized onion and I’ve been topping it with a sprinkle of balsamic vinegar. Simple & delicious!

Macro Break Down:

So heres our macro break down… We are eating just about 1600 calories which ends up being about 107g Carbs, 44g Fat & 188g Protein and almost a 30-20-50 split. Actually is 27-25-50, a little high in fat, 8g, and low in carbs 13g but good enough for us! This is a very protein heavy meal plan which was our intent for this week, we will likely tweak and change our macros again in the next week or two based on our goals/progress.

I hope this is helpful for any of you who are looking to start tracking macros and honing in on the nutrients. I am by FAR not perfect at calculating or creating perfectly balanced meals but I am working on finding balance and freedom with the use of macro management.

Happy Eating,

Signature 2

Advertisements

My 5 Favorite AdvoCare Products!

Hey Guys!

I know you have all heard me talk about my love for Spark & AdvoCare products but I have never really said which products I LOVE and why. AdvoCare has a multitude of amazing products that are available and have difference purposes and while I love them all there are 5 that are my GO TO!

5 Advocare products

  1. SPARK

Are you sick of me talking about Spark yet? Well if you are than you obviously aren’t drinking it because lets be serious it’s my savior each day. I flipping love the stuff, and love that it gives me energy and extra motivation during my long days or during that mid-day slump. I love that there is no jittery side effect or post-spark lull like you can get with coffee or other caffeinated drinks. ALSO if you are a carbonated pop fan & can’t imagine losing your POP than add some Spark to a La Croix and you will be in heaven! But it is good enough without the La Croix, I promise!

2. Rehydrate

Rehydrate has been my best friend this summer. I have been feeling like I need something extra to keep me going at the gym or feel super exhausted at the end of the workout if I am not drinking rehydrate during/after a hard workout. When I do drink rehydrate I have very few post-workout fatigue headaches, minimal post-workout exhaustion and usually feel pretty good. Don’t get me wrong you don’t feel like a million bucks, I mean you just worked out, but you don’t feel half as terrible as you might’ve!

3. CATALYST!

Okay this gets caps & an exhlamation point because thats how I feel when I take catalyst. Serious this stuff is like lipo in a bottle… well for me I guess its more like a chisel for the muscles that are close to poppin’ (that pesky belly tire is still hanging around 😛 ). Honestly Catalyst is amazing, it helps your body repair and maintain muscle mass because it contains all your branch-chain-amino-acids. I could easily during BCAA’s but honestly I think they taste like garbage and can’t stand drinking another thing everyday, but I love that I can take a supplement pill which allows my body all the benefits of BCAA’s along with the added benefits that Catalyst has to offer, because its way more than just the BCAA’s.

4. O2 Gold

GOLD is an understatement! I LOVE this stuff & so does Brent. When we know that we are going to do any HIIT or heavy heart rate pumping workouts we alwayssssss pop an O2 Gold. O2 Gold helps your body facilitate the use of oxygen & helps the body adapt to stress. When you pop an O2 Gold about an hour before you do your cardio/HIIT/run your body will be primed to utilize the oxygen you are sending to your muscles. I notice a huge improvement in my breathing pattern, I don’t (usually) find that I am panting or struggling for breath but rather I find that I am still breathing hard but not labored. Similarly to Rehydrate I notice that I can recover from my workout so much quicker with so much less fatigue.

5. OmegaPlex

Last but not least is OmegaPlex! Prior to AdvoCare I had only heard amazing things about how Fish Oil is amazing for you and all the health benefits, but to be honest I couldn’t stand the stuff, so I figured that I would be alright and was eating well enough to get me through. WELL my first 24DC came and I used the OmegaPlex but didn’t think much of it. But then last year when I started to be more intentional with my product usage I noticed a difference. Not a huge difference but honestly I noticed my joints didn’t bother me as much after working out. What I LOVE about OmegaPlex is its more than just a fish oil, there are other great nutrients in the supplement which means that ONE pill = many benefits, and I am all about that!

OKAY thats a wrap! Theres my Top 5 AdvoCare products, I hope that you learned something about the amazing products in AdvoCare & what I use to help myself get the results that I am looking for!

5 Advocare products

Please let me know if there is anything that interests you or anything more you would like to hear about them!

IMG_5757-0.png

Easy Peasy Homemade Deodorant

Happy Tuesday Friends!

I told you last week that I have had this post in my “to do” file for quite a while, and today is the day I am sharing it with you!!

20140129-100725.jpg

Last April my good friend Katie told me she made her own deodorant because she hated the idea of all the chemicals found in store bought deodorant. I was intrigued and probably asked 100 questions about the process, effectiveness and use. She let me try it out and I was almost sold. I seriously went home and was SHOCKED with how well this stuff worked.

Not to be overly graphic but y’all I am a sweaty betty and it’s not a cute look. I was skeptical that using a homemade product with so few ingredients would work for me but I decided it was worth the try, so I trekked to the store and bought the necessary ingredients.

I used the first batch for probably 3 months prior to using it all up. I did still use my store bought stuff when I was traveling, or after the gym, and just used my homemade stuff when I was at home.

GUESS WHAT… I found out that when I used the store bought stuff I would stink more. I could smell that nervous sweat or the after gym stank, that is definitely associated with a hard Applied Fitness Solutions class. I also found that when I wore my homemade deodorant I had less stink and stank associated with my daily life. I still sweat, this does not clog your pores and eliminate excretion, but I did not have the extra stinky or excessively perspiring underarms (gross but true!)

So after that first batch of deodorant I was 100% sold. I have not bought any store bought deodorant since last April and do not have any plans to buy it anytime soon.

20140129-100659.jpg

I tell so many people, wether at work or in the community, that I make my own deodorant and they all are SHOCKED just like I was. I’ve told beauticians, friends, gym goers, family members, and patients about my deodorant making and passed the recipe on to everyone whose interested.

Here’s the “Recipe” if you want to call it that!

Ingredients:

  • 1/4cup Corn Starch
  • 1/4cup Baking Soda
  • 5-6tbsp Coconut Oil (soft but not liquid)
  • 6-10drops favorite Essential Oil
  • glass container with tight fitting lid

Method:

  • Combine corn stack, baking soda and coconut oil in a small to medium bowl
  • Mix until well combined, I use a rubber spatula if my oil is soft enough or my hands if its rather firm…
almost there… keep mixing

almost there… keep mixing

  • Substance will begin to like deodorant, make sure all parts are completely distributed.
  • Add in essential oil & mix until combined. I like Lavender and Sweet Orange. Make sure your oil is a PURE essential oil not an abstract, remember this is going on your skin!
BEWARE mixing can be messy!

BEWARE mixing can be messy!

  • Place deodorant mixture into glass container and store on your counter top

I usually make a big one in a small pyrex dish for my bathroom and a mini one in a small tupperware container for my gym bag.

Counter top and mini-gym bag deodorant ready to go!

Counter top and mini-gym bag deodorant ready to go!

One batch of this last me over a month. I apply it by taking my first two fingers and getting a small amount of the deodorant on my fingers and then rub it into my skin. Since coconut oil is a solid at room temperature but melts at 78degrees (less than body temp) it starts to liquify as soon as it touches your fingers and rubs easily into your skin. ALSO this means if you keep it in your gym bag in the summer it will melt & leak All.Over.Everything & will freeze in the winter (this is easier to remedy as it melts quickly with a shot of hot air from a blow dryer)!

Not only do I LOVE that I know exactly what is in my deodorant and can pronounce each ingredient but I also love that I am saving money each month.

Lets compare!

Degree Twin Pack from Target

SOURCE

SOURCE

Cost = $6.99… Lasts approximately 2 months (estimating 1mo/stick)

Homemade Easy Peasy Deodorant

20140203-192144.jpg

Cost = $2.42… last approximately 2 months

Thats almost ONE-THIRD the cost of the store bought chemically ridden stuff & definitely a #WIN to my bank account!

**note: I made this photographed batch of deodorant the week of Jan 13th and barely have a dent in it. I would say one batch of this deodorant lasts me 2-3months… I also am unsure how long the average bear takes to use a single stick of deodorant but I am sure it is less time than this above stated range. Please take this estimate of cost as just that an estimate, savings may vary based on the individual**

Thanks again KBruce!

Thanks again KBruce!

So theres my not-so-secret deodorant recipe that I was given from my dear friend Katie. Like I said I swear by this stuff and do not see myself going back to the store bought junk any time soon!

Hope you have a wonderful Tuesday!

Signature

  • Have you ever used homemade deodorant?
  • Whats your favorite underarm sent? – I hated lavender store-bought deodorant but switch between lavender and sweet orange when I make my batches!
  • Please let me know if you use this recipe to make your own too!

Wellness Wednesday #2

Happy Wellness Wednesday Wellnessland!

I am excited for this #rainbowwednesday because MY favorite part of fall has arrived at STARBUCKS the PSL {{pumpkin spice latte for those of you who aren’t up on the lingo… that i just learned yesterday}}! I have to admit don’t really even like the PSL because it is too sweet for me BUT I do LOVE getting the pumpkin spice in my blonde roast coffee from Starbucks, it is my heaven in a cup!

AHHH pumpkin spice sauce in my blonde roast! True fall love of my life!

AHHH pumpkin spice sauce in my blonde roast! True fall love of my life!

How fitting that Pumpkin is orange and this weeks color is ORANGE!! I am sure you all know how fun they are to carve, how delicious Pumpkin pie is, the PSL is and even like the occasional roasted pumpkin seed but DID YOU KNOW that pumpkin is packed with SUPERFOOD powers?

Lets look at this SUPERFOOD a little closer!

DID YOU KNOW:

** the bright orange color comes from beta-carotene which is a provitamin that is converted to vitamin A in the body! 

— beta-carotene is known for its immune boosting powers && is essential for eye health && preventing coronary heart disease!

** FIBER & PROTEIN!! one cup of canned pumpkin = 7g of fiber & 3g of protein in only 80 calories! 

**Vitamin K — over 50% of your daily value && may help to reduce some cancers! 

** THE SEEDS!!! all these little bundles of joy are PACKED with protein, magnesium, potassium, and zinc! 

— they also have health benefits toward Diabetes, Antimicrobial – anti-fungal & anti-vital, cancer-related benefits, & BPH benefits

for more fun pumpkin facts check out this & this website!!

I love using pumpkin in place of BANANAs because I despiseeeee them & the texture of pumpkin puree is similar to that of banana. I also LOVE using pumpkin in baking, did you know that in most cake recipes you can use a can of pure pumpkin to replace ALL the wet ingredients? I especially like taking a box of spice cake mix 15oz of pumpkin and 1-2cups of dark chocolate chips to make a superb fall pumpkin cookie!

Today I wanted to share TWO raw cookie ball recipes and my own HOMEMADE PSL!

I saw THIS pumpkin pie bite recipe and was inspired to try my own! I had all the ingredients EXCEPT cashews, but I think pumpkin goes along with a lot of different nut flavors so i decided to make my OWN twist on Zuzana’s recipe.

Pumpkin Date Truffles

Pumpkin Date Truffles

How good do these look!!! would you EVER guess the secret ingredient is CHICKPEAS!!

How good do these look!!! would you EVER guess the secret ingredient is CHICKPEAS!!

[amd-zlrecipe-recipe:3]

 

Pumpkin Fig Bites

For the fig balls I followed the same recipe as above, I subbed fig for the dates and rolled them in a mixture of PB2 & chocolate and then in some crushed pumpkin seeds!

Finally to share my PUMPKIN COFFEE CREAMER!!

I love how vibrant and orange this is! It even gives your coffee an orange hue!

I love how vibrant and orange this is! It even gives your coffee an orange hue!

[amd-zlrecipe-recipe:5]

I hope you enjoyed this weeks WellnessWedneday and my Pumpkin creations!

Signature

I’d LOVE to know ~~ what is your favorite ORANGE food? How do you use pumpkin in your house?

About Me & My Dinner!

Hey Everyone! 

To start I’d just like to introduce myself. I’m Allison and just a girl trying to figure out this wonderland or Wellness Land that I have started to live in. I am a {{NEW!!}} Physical Therapist, a fitness enthusiast, I try to eat “clean” and feed my body the fuel it needs to make me the best Allison I can be. I love to experiment in the kitchen, in the gym and in the clinic. I have my own digestive and health problems, which add to my wellness journey. I truly believe that health and wellness is achieved through an endless journey of trial and error along with new growth and understanding of self. 

Why a blog?! I never was big into reading blog posts or listening to other people’s stories, likely because I was self conscious of my body and myself. I knew back then that I was not fueling my body with the nutrition that it needed but I truly didn’t know any different, and I was too stubborn to understand that just because I was in school to become a Physical Therapist and I have a wealth of knowledge on the body, I didn’t know it all nor was treating my body the way it deserved to be treated. However, in the recent months I have become a blog addict. I love to read and discover new fitness & lifestyle blogs that are similar to my mindset. These bloggers inspire me to go bigger, eat better, experiment in the kitchen, buy “new” foods and completely open my eyes to their worlds. I LOVE THAT! It makes me a little bit better each day!

My journey stated in PT school where I decided to take my health and fitness into my hands and make a difference for myself. That decision unleashed this fitness junky within me, which has started me down this “wellness land” journey. I have made big changes in my life the past two years that are now more of a routine than a conscious effort. These are things that my family has noticed and with my newfound passion I have started to share with friends, coworkers, random people on the street! It’s amazing how when you are passionate about something it just pours out of your mouth when the opportunity arises!! Well many family members and friends have started to pick my brain on what I do and HOW I do it. So I decided to start sharing my story, my journey and my experiences through Allison’s Wellness Land.

For the record I am NOT a registered dietitian all food and diet information I post will be my experiences and recipes that I likely have found from another source (who will be acknowledged) or are my own. I am not claiming that by reading this blog you will have the same results as me. I am just hoping that through sharing my stories I will be able to help others and encourage someone else to join me on my journey through this Wellness Land!

p.s. tonights dinner:

I was craving pizza tonight but not all the bread, cheese or grease that comes along with it… So I decided to make my own! I used ingredients I had in my fridge and had dinner ready in 45minutes without any planning. This was DELICIOUS!!! I loved all the flavors together and love how easy it was to make and how versatile it can be! 

ImageMexican Sausage and Veggie Pizza on Whole Wheat Tortilla Crust

Tortilla Crustadapted from http://www.theleangreenbean.com

  • 1c + extra whole wheat flour
  • 1tsp olive oil
  • 1/2-3/4c warm water
  • 1tbsp spice of choice (I used cayenne!)
  1. Combine ingredients in a bowl, kneed until combined, let sit in bowl for 20minutes, roll out to size of baking pan with some extra flour to prevent sticking. 

Pizza Toppings:

  • 3 hot italian turkey sausage links
  • 2 vine tomatoes
  • 1 green pepper
  • 2 small ears of corn
  • 2oz goat cheese 
  1. Place crust on a baking sheet and bake in a 350deg oven for approximately 10minutes or until golden and crispy. Flip half way if needed.
  2. In a preheated medium skillet over medium-high heat, remove sausage casings and place sausage in pan to brown.
  3. While browning the sausage, chop up all the veggies to desired sizes, I just rough diced everything. For the corn I cooked them first and then cut the kernels off the cob. 
  4. Layer sausage and veggies on the pizza “crust” whichever way you like. Place back in the oven for 12-15minutes, until the veggies are tender.
  5. Add crumbled goat cheese to the top of the pizza, bake off for another 3-5 minutes until the cheese is melted, or golden. 
  6. ENJOY!!!! 

SIDE NOTE — I forgot to bake my crust before adding the toppings… I was just too excited to eat!! I baked my raw dough with toppings at 350 for 15 minutes + 3 minutes on broil for the cheese and it turned out fine, the middle of the pizza was a bit wet still which is why I recommend baking it first for a CRISP Crust!! 

Hope you enjoy! please let me know if you try it out!! 

 

More to come on my journey and myself in the near future!! Hope you are as excited as I am to explore this wellness land with me! I know it’s a big task and that seems daunting but we can do it together!

~Allison

What started your wellness journey? What would you like to hear about? What are your struggles and strengths?