tag:blogger.com,1999:blog-80951004367446344582024-02-18T19:36:24.224-08:00What's your Size Sexy?Living in health & loving you NOWRachaelhttp://www.blogger.com/profile/14328146096694810761noreply@blogger.comBlogger26125tag:blogger.com,1999:blog-8095100436744634458.post-39282077192159586232013-04-03T08:49:00.000-07:002013-04-03T08:49:26.712-07:00PB & J Green Smoothie<div style="text-align: center;">
<span class="Apple-style-span" style="font-size: x-large;"><u>PB & J Green Smoothie</u></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-size: xx-small;">Not a typo, I promise!</span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-size: xx-small;"><br /></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-size: xx-small;"><br /></span></div>
<div style="text-align: center;">
.ingredients.</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
1 CUP (8 OZ.) ALMOND MILK</div>
<div style="text-align: center;">
1 TBSP GROUND FLAXSEED (OPTIONAL)</div>
<div style="text-align: center;">
1 BANANA</div>
<div style="text-align: center;">
4-5 STRAWBERRIES (PREFERABLY FROZEN)</div>
<div style="text-align: center;">
1 TBSP SMUCKERS SIMPLY FRUIT PRESERVES</div>
<div style="text-align: center;">
1 TBSP PEANUT BUTTER (2 TBSP IF YOU LIKE A STRONGER PB TASTE)</div>
<div style="text-align: center;">
1.5 GIANT HANDFULS FROZEN SPINACH</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
.blend.</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
.ENJOY.</div>
Rachaelhttp://www.blogger.com/profile/14328146096694810761noreply@blogger.com0tag:blogger.com,1999:blog-8095100436744634458.post-44153232136669240552013-02-24T19:34:00.005-08:002013-02-24T19:35:54.505-08:00Tuscan White Bean Soup<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ5AxFI4Lyt-kcFOgZmKdrjaFTfZiuP5rYJaLhVQrS2Y46407_1uSs3tRP1-FcelsDWKsOuoCQ7rgkcZiYz0JbWP17VubPY3FiZoUvZh8iw5XJjyRcUwsShUpsiNY5_bv-gMTPtxwy-iE0/s1600/601312_10151214629722539_98419853_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ5AxFI4Lyt-kcFOgZmKdrjaFTfZiuP5rYJaLhVQrS2Y46407_1uSs3tRP1-FcelsDWKsOuoCQ7rgkcZiYz0JbWP17VubPY3FiZoUvZh8iw5XJjyRcUwsShUpsiNY5_bv-gMTPtxwy-iE0/s1600/601312_10151214629722539_98419853_n.jpg" /></a></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-size: large;"><u>Tuscan White Bean Soup</u></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-size: large;"><u><br /></u></span></div>
<div style="text-align: center;">
.ingredients.</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
</div>
<div style="font: 12.0px 'Arial Narrow'; margin: 0.0px 0.0px 13.0px 0.0px;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: small;">1 pound dried white navy beans<span style="font: normal normal normal 12px/normal 'Lucida Grande';"><br />
</span>4 tablespoons olive oil<span style="font: normal normal normal 12px/normal 'Lucida Grande';"><br />
</span>5 stalks celery, chopped<span style="font: normal normal normal 12px/normal 'Lucida Grande';"><br />
</span>3 garlic cloves, finely minced<span style="font: normal normal normal 12px/normal 'Lucida Grande';"><br />
</span>3 carrots, scrubbed and dice</span></div>
<div style="font: 12.0px 'Arial Narrow'; margin: 0.0px 0.0px 13.0px 0.0px;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: small;">3 leeks or small onion, chopped</span></div>
<div style="font: 12.0px 'Arial Narrow'; margin: 0.0px 0.0px 13.0px 0.0px;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: small;">1 zucchini, chopped</span></div>
<div style="font: 12.0px 'Arial Narrow'; margin: 0.0px 0.0px 13.0px 0.0px;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: small;">1 yellow squash, chopped</span></div>
<div style="font: 12.0px 'Arial Narrow'; margin: 0.0px 0.0px 13.0px 0.0px;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: small;">1 cup lentils, rinsed</span></div>
<div style="font: 12.0px 'Arial Narrow'; margin: 0.0px 0.0px 13.0px 0.0px;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="font-size: small;">5 cups good-quality vegetable broth, 4 cups water</span></span></div>
<div style="font: 12.0px 'Arial Narrow'; margin: 0.0px 0.0px 13.0px 0.0px;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: small;">1 1/2 teaspoons fresh rosemary, chopped, or 1 teaspoon dried<span style="font: normal normal normal 12px/normal 'Lucida Grande';"><br />
</span>Salt and freshly-ground black pepper, to taste<span style="font: normal normal normal 12px/normal 'Lucida Grande';"><br />
</span>Juice of 1/2 lemon</span></div>
<div style="font: 12.0px 'Arial Narrow'; margin: 0.0px 0.0px 13.0px 0.0px;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: small;"><br /></span></div>
<div style="font: 12.0px 'Arial Narrow'; margin: 0.0px 0.0px 13.0px 0.0px;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: small;"></span></div>
<div style="font: 12.0px 'Arial Narrow'; margin: 0.0px 0.0px 13.0px 0.0px;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: small;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: small;">1. Soak beans in water overnight, then drain and rinse well. Or use canned beans (rinsed).</span></span></div>
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: small;">
</span>
<div style="font: 12.0px 'Arial Narrow'; margin: 0.0px 0.0px 13.0px 0.0px;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: small;"><span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: small;">2. Heat 2 tablespoons of the oil in a heavy-bottomed soup pot and add leeks/onion. Cook for 5 minutes, stirring frequently, until leeks/onion begin to soften. Add celery, garlic, and carrots and cook, stirring frequently, for 10 minutes. Add stock, rinsed navy beans, zucchini, squash, lentils, herbs, salt, and pepper. Bring soup to a boil, then cover, reduce heat, and allow to simmer over low heat for 1 hour.</span></span></div>
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: small;">
<div style="font: 12.0px 'Arial Narrow'; margin: 0.0px 0.0px 13.0px 0.0px;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: small;">3. Puree 3 cups of soup in a blender (to make the beans creamy) and pour back into the pot. Add lemon juice, and more self and pepper if needed.</span></div>
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: small;">Serves 6.</span></div>
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<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: small;"><br /></span></div>
<div style="font: 12.0px 'Arial Narrow'; margin: 0.0px 0.0px 13.0px 0.0px;">
<span class="Apple-style-span" style="color: #cc0000; font-family: Times, 'Times New Roman', serif; font-size: small;">I got this recipe from my friend Natalie, so a special thanks to her for sharing!</span></div>
<div>
<br /></div>
</span>Rachaelhttp://www.blogger.com/profile/14328146096694810761noreply@blogger.com0tag:blogger.com,1999:blog-8095100436744634458.post-58443684617220755692013-02-23T11:37:00.001-08:002013-02-23T11:38:21.050-08:00Vegetarian Quinoa Chili<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3A669iRS5IkQV8hDhkurSXVDv2_4RRjthf9ZbPig5zQ2ZudBXMnh5-Je-9vnklBR6md-Pjp-1FdbwnAdUqHWDeoVfN_03otAr_o8NOUuMMlAOXiCi7Rhd9wzGhz3agv6Y-sbark2bsfkR/s1600/376364_10151228787497539_1507141197_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3A669iRS5IkQV8hDhkurSXVDv2_4RRjthf9ZbPig5zQ2ZudBXMnh5-Je-9vnklBR6md-Pjp-1FdbwnAdUqHWDeoVfN_03otAr_o8NOUuMMlAOXiCi7Rhd9wzGhz3agv6Y-sbark2bsfkR/s640/376364_10151228787497539_1507141197_n.jpg" width="640" /></a></div>
<br />
<div style="text-align: center;">
<span class="Apple-style-span" style="font-size: large;"><u>Vegetarian Quinoa Chili</u></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-size: large;"><u><br /></u></span></div>
<div style="text-align: center;">
.ingredients.</div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: #3d322a;"><br /></span></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: #3d322a;">1/2 cup quinoa, rinsed</span></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: #3d322a;">1 cup water</span></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: #3d322a;">1 tablespoon olive oil</span></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: #3d322a;">1 small onion, chopped</span></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: #3d322a;">3 cloves garlic, minced</span></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: #3d322a;">1 jalapeno pepper, diced</span></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: #3d322a;">1 large carrot, peeled and chopped</span></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif;"><span class="Apple-style-span" style="color: #3d322a;">2 celery stalks, chopped</span></span></div>
<div style="color: #3d322a; font: normal normal normal 6px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: small;">1 green bell pepper, chopped </span></div>
<div style="color: #3d322a; font: normal normal normal 6px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: small;">1 red bell pepper, chopped </span></div>
<div style="color: #3d322a; font: normal normal normal 6px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: small;">1 medium zucchini, chopped </span></div>
<div style="color: #3d322a; font: normal normal normal 6px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: small;">2 (15 ounce) cans black beans, drained and rinsed </span></div>
<div style="color: #3d322a; font: normal normal normal 6px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: small;">1 (15 ounce) can red kidney beans, drained and rinsed </span></div>
<div style="color: #3d322a; font: normal normal normal 6px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: small;">3 (15 ounce) cans diced tomatoes</span></div>
<div style="color: #3d322a; font: normal normal normal 6px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: small;">1 (15 ounce) can tomato sauce </span></div>
<div style="color: #3d322a; font: normal normal normal 6px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: small;">2-3 tablespoons chili powder, depending on your taste (we used 3, if you like it spicier) </span></div>
<div style="color: #3d322a; font: normal normal normal 6px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: small;">1 tablespoon ground cumin </span></div>
<div style="color: #3d322a; font: normal normal normal 6px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: small;">Salt and black pepper, to taste</span></div>
<div style="color: #3d322a; font: normal normal normal 6px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: small;"><br /></span></div>
<div style="color: #3d322a; font: normal normal normal 6px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: small;">1. Cook Quinoa. Put in saucepan with water, cook on medium heat until water is absorbed (about 15 minutes)</span></div>
<div style="color: #3d322a; font: normal normal normal 6px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: small;"><br /></span></div>
<div style="color: #3d322a; font: normal normal normal 6px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: small;">2. In a large pot, heat olive oil over high heat, add onion & saute until tender (about 5 min). Add garlic, jalepeno, carrots, celery, zucchini & peppers - cook until tender (about 10 min).</span></div>
<div style="color: #3d322a; font: normal normal normal 6px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: small;"><br /></span></div>
<div style="color: #3d322a; font: normal normal normal 6px/normal 'Lucida Grande'; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
<span class="Apple-style-span" style="font-family: Times, 'Times New Roman', serif; font-size: small;">3. Add beans, tomatoes, tomato sauce and cooked quinoa. Season with chili powder, cumin & salt & pepper. Simmer on low for about 30 minutes, Serve warm.</span></div>
Rachaelhttp://www.blogger.com/profile/14328146096694810761noreply@blogger.com0tag:blogger.com,1999:blog-8095100436744634458.post-70851611076456728782013-02-12T16:25:00.001-08:002013-02-12T16:25:03.861-08:00Tropical Green Smoothie<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgE0cqRtlXdtvDvwuC6Pj4BPMXzPAy6neHtM-eRXeedgsSCPOA9z9uJpgfL2OT_t1FBLVTPliVZWrQVOWLPKI4At-95FFXbln2jLaJW_vxbZylQg5-xO6Qv0mQ9lQP9_dzmEp5eUbTo42SF/s1600/44353_10151264580922539_214992276_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgE0cqRtlXdtvDvwuC6Pj4BPMXzPAy6neHtM-eRXeedgsSCPOA9z9uJpgfL2OT_t1FBLVTPliVZWrQVOWLPKI4At-95FFXbln2jLaJW_vxbZylQg5-xO6Qv0mQ9lQP9_dzmEp5eUbTo42SF/s400/44353_10151264580922539_214992276_n.jpg" width="400" /></a></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-size: x-large;">[TROPICAL GREEN SMOOTHIE]</span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-size: x-large;"><br /></span></div>
<div style="text-align: center;">
<u>INGREDIENTS</u></div>
<div style="text-align: center;">
makes 1 serving</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
1 C Unsweetened Almond Milk</div>
<div style="text-align: center;">
1/2 banana</div>
<div style="text-align: center;">
1 T ground flaxseed</div>
<div style="text-align: center;">
giant handful of kale or spinach</div>
<div style="text-align: center;">
approx 1 1/2 C tropical fruit (pineapple, mango, papaya, strawberry)</div>
<div style="text-align: center;">
*I get this fruit in the freezer section at Costco. I recommend thawing the fruit out a bit before trying to blend.</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
I put everything in my Blendtec blender & use the 'whole juice' preset.</div>
Rachaelhttp://www.blogger.com/profile/14328146096694810761noreply@blogger.com0tag:blogger.com,1999:blog-8095100436744634458.post-314943687169892542013-01-24T09:40:00.000-08:002013-01-24T09:42:29.591-08:00[New Year: New Life]<div class="separator" style="clear: both; text-align: left;">
Wow, I let this blog get away from me once again. But you better believe that I wasn't going to let a whole year lapse without posting. A lot has changed since my last post - <u>A LOT!</u></div>
<div class="separator" style="clear: both; text-align: left;">
<u><br /></u></div>
<div class="separator" style="clear: both; text-align: left;">
First, I had a baby... Whitley Jane. Oh & she's already 7 months old! My oh my does time fly by now that I have my cute little bug here.</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqDub2FsTAmG_1Dfm3YIsnCTKkDVtVzvC8wIUtU9foMuocTa1ZRifMYMqCa7Wd2lXJcP2Bi2GDs-GqlW6aFqg8Q8C9gmNFuDIDm_qtGohThyfjw6uR5eN-DekPtBhViT1EPVESFxBqgZTN/s1600/whitley_6mo_13.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqDub2FsTAmG_1Dfm3YIsnCTKkDVtVzvC8wIUtU9foMuocTa1ZRifMYMqCa7Wd2lXJcP2Bi2GDs-GqlW6aFqg8Q8C9gmNFuDIDm_qtGohThyfjw6uR5eN-DekPtBhViT1EPVESFxBqgZTN/s640/whitley_6mo_13.jpg" width="426" /></a></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: left;">
Second - I have changed my diet in some drastic ways!<br />
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<br /></div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
For the past couple years I have been contemplating eliminating animal products from my diet. I read a couple books almost 2 years ago that had me convinced. I had the immense desire to not eat these foods but it seemed IMPOSSIBLE. I also had ingrained in my mind that I needed PROTEIN for exercising & building muscle & the way to get that was through meat & diary products. </div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
All throughout my pregnancy I ate animal products & lets be honest, I ate a lot of junk. Always, in the back of my mind I had a secret desire to quit eating these things because I knew that they weren't benefiting me like I had thought they were for so long.</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
The real push to change was when I was at Whitley's 6 month check-up. Her doctor told me that I could now introduce meat into her diet for added protein. In my mind, I started to panic. I asked myself if this was really what I wanted to be feeding my daughter & my future children.</div>
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: left;">
I decided that I wanted to learn for myself & with a friends help I was able to take the leap to the Vegan side & I never want to look back.</div>
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There are so many reasons why I feel like this is the best for our family. I feel like we are following the word of wisdom better. We are eating more fruits & veggies - and let's be honest - we were hardly eating any veggies whatsoever. I was so worried that eating this way we wouldn't be getting "enough protein" but through learning more I know that we are getting what our bodies need. You can find protein in so many veggies, beans, legumes, seeds, nuts & whole grains. My initial thought going into this was that it was going to be so difficult to "convince" Tyler. But as I expressed my desires to change & the reasons why, Tyler understood & he supports me & wants what is best for our family. I was also scared that our dinners would be way BORING. But we have been going full force for about a week and a half now & we have tried new recipes that have all been hits! </div>
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So.. that means the recipes I will be posting in the future will be VEGAN. There may be the occasional waiver but for 90% of our diet it will be this way. We don't want to say we will never eat meat or dairy - because chances are we will eat the occasional meal, or birthday cake & ice cream, etc. But as far as we can control in our home, we feel this is best for our family.</div>
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To learn more about our reasons for eliminating animal products from our diet, watch <a href="http://www.forksoverknives.com/" target="_blank">Forks over Knives</a> - available on Netflix. I read <a href="http://www.amazon.com/Skinny-Bitch-Bun-Oven-Becoming/dp/0762431059" target="_blank">Skinny Bitch: Bun in the Oven</a> - which btw, can be a bit vulgar at times. And it isn't about getting "skinny" for me. It's about being healthy.</div>
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Please don't feel like you need to be Vegan to follow this blog.<br />
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And feel free to ask questions!</div>
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Rachaelhttp://www.blogger.com/profile/14328146096694810761noreply@blogger.com2tag:blogger.com,1999:blog-8095100436744634458.post-83681397929833742472012-05-15T10:39:00.003-07:002012-05-15T11:19:44.703-07:00.all natural protein smoothie.<div style="text-align: center;">The other night Tyler got home from the gym & realized we were all out of protein powder for his shake. So I came up with an all natural protein smoothie that is refreshingly delicious!<br /><br /><u>ingredients</u><br /><br />few ice cubes<br />bunch of strawberries, bluberries, or whatever you have<br />1/2 banana<br />about 1 cup milk<br />2 or 3 giant spoonfuls of plain greek yogurt (I get the kirkland brand at costco)<br />splash of vanilla flavoring<br />sprinkle in some cinnamon<br /><br />Blend it all up & enjoy! If you need yours to be sweeter just add some Truvia!<br />Mmm.. I think I'll go make one now :)<br /></div>Rachaelhttp://www.blogger.com/profile/14328146096694810761noreply@blogger.com1tag:blogger.com,1999:blog-8095100436744634458.post-49530324589626103062012-01-17T11:00:00.000-08:002012-01-17T11:21:21.312-08:00Quick & Easy Snacks<div style="text-align: center;">Wow, I have definitely neglected this blog for quite a while but with good reason.<br />I was SO busy in September & October with my little sister's wedding & right after that I found out that I was PREGNANT!<br />We are incredibly excited & Tyler cannot wait to be a Daddy (& me neither!)<br />But as a lot of you know with pregnancy comes SICKNESS - nausea, exhaustion, etc.<br />So.. to be completely honest I have not been amazing in the eating department lately. Meaning I just ate whatever I could keep down at that moment in time. Not necessarily meaning BAD things but meaning maybe just ONE apple or some saltine crackers. lol.<br /><br />With that being said.. I wanted to share with you some quick and easy snacks & foods that are a staple around here.<br /><br />Light String Cheese<br />Low Fat Cottage Cheese (props to those of you who can handle Fat Free)<br />Triscuits (we love the cracked pepper & olive oil kind)<br />Eggs, of course<br />Whole Wheat bread (I love the kind by Aspen Mills - the fewer ingredients the better!)<br />Apples, Bananas, and any other fruit I can get my hands on<br />Celery<br />Natural Peanut Butter (CRUNCHY!)<br />PICKLES!<br />Greek Yogurt<br />Tuna (light, canned in water)<br />Almonds (I get the raw unsalted from Costco)<br />Pistachios (I get the original or salt & pepper from Costco)<br />GNC Amplified Whey protein powder<br /><br />A few snack ideas with these items:<br /><br />*Cottage Cheese on Triscuits<br />*String Cheese & a piece of fruit<br />*Apple slices dipped in peanut butter<br />*Celery with peanut butter<br />*Whole wheat bread toasted with peanut butter & sliced banana<br />*Scrambled eggs on whole wheat toast<br />*Greek yogurt with fruit & 1/4 cup cheerios<br />*Tuna on crackers<br />*Tuna on whole wheat bread with pickles<br />*Banana Protein shake - milk, ice, protein powder (vanilla) & banana<br />*Chocolate Protein Shake - milk, ice, protein powder (chocolate)<br /><br />Hope this gives you a few ideas on some quick, healthy snacks that are easy to throw together!<br /><br /></div>Rachaelhttp://www.blogger.com/profile/14328146096694810761noreply@blogger.com1tag:blogger.com,1999:blog-8095100436744634458.post-19861387944142830362011-07-05T13:25:00.000-07:002011-07-05T13:33:21.420-07:00.Kashi w. Blueberries.<a href="http://i1090.photobucket.com/albums/i365/gapinski/kashi.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 700px; height: 525px;" src="http://i1090.photobucket.com/albums/i365/gapinski/kashi.jpg" border="0" alt="" /></a><div style="text-align: center;"><span class="Apple-style-span" style="font-size: x-large; ">KASHI GOLEAN CRUNCH w. BLUEBERRIES</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: x-large; "><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">this is one of my favorite summer breakfasts.</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">it's balanced, healthy & will fuel your day</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">ingredients:</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">1 cup Kashi GoLean Crunch</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">1/2 cup Silk Almond milk</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">1/4 cup blueberries</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: x-large;"><br /></span></div>Rachaelhttp://www.blogger.com/profile/14328146096694810761noreply@blogger.com0tag:blogger.com,1999:blog-8095100436744634458.post-44618843375160839912011-07-05T13:03:00.000-07:002011-07-05T13:25:07.877-07:00.Chicken Caesar Wrap.<a href="http://i1090.photobucket.com/albums/i365/gapinski/chickencaesar.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 700px; height: 525px;" src="http://i1090.photobucket.com/albums/i365/gapinski/chickencaesar.jpg" border="0" alt="" /></a><div style="text-align: center;"><span class="Apple-style-span" style="font-size: x-large;">CHICKEN CAESAR WRAP</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: x-large;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">Sorry everyone, I have been M.I.A. with this blog the last couple months. Don't worry, I haven't quit eating healthy or anything like that ;)</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">This is a quick easy meal to throw together. I always have these ingredients on hand because for one - they are healthy & two - they can make a variety of different meals.</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">Ingredients:</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">La Tortilla whole wheat tortilla</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">shredded chicken</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">spinach</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">low fat/cal & low sugar caesar dressing (i like the caesar with parmesan kind by Kraft)</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">*I had cheese on this one but I have since eliminated it from my diet for the most part</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></div>Rachaelhttp://www.blogger.com/profile/14328146096694810761noreply@blogger.com0tag:blogger.com,1999:blog-8095100436744634458.post-23575397306493370262011-04-30T17:24:00.000-07:002011-04-30T17:33:20.328-07:00.Berry Trifle.<a href="http://i1090.photobucket.com/albums/i365/gapinski/size%20sexy/berrytrifle.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 500px; height: 667px;" src="http://i1090.photobucket.com/albums/i365/gapinski/size%20sexy/berrytrifle.jpg" border="0" alt="" /></a><div style="text-align: center;"><span class="Apple-style-span" style="font-size: x-large;">BERRY TRIFLE</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: x-large;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">.ingredients.</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">1 large prepared angel food cake</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">2 - 16 oz pkg frozen mixed berries or 4 cups fresh fruit (I like to add bananas)</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">3 cups skim milk</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">2 large boxes instant sugar free pudding (french vanilla or cream cheese)</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">1 - 12 oz container of fat free/sugar free Cool Whip</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">Cut angel food cake up into bite sized pieces and place 1/2 of them into the bottom of a glass bowl, then pour 1/2 of the fruit over cake. Mix milk & pudding mix with beater, fold in 2/3 of cool whip. Pour half of pudding mixture over fruit & then repeat the layers again. Top with the remaining Cool Whip. Cover & refrigerate for at least a few hours.</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">Makes 24 servings</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">142 Calories 2 g of Fat</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: x-large;"><br /></span></div>Rachaelhttp://www.blogger.com/profile/14328146096694810761noreply@blogger.com2tag:blogger.com,1999:blog-8095100436744634458.post-3579480580852837642011-04-30T17:11:00.000-07:002011-04-30T17:23:29.574-07:00.Dill Chicken w. Wild Rice & Asparagus.<a href="http://i1090.photobucket.com/albums/i365/gapinski/size%20sexy/dillchicken.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 700px; height: 525px;" src="http://i1090.photobucket.com/albums/i365/gapinski/size%20sexy/dillchicken.jpg" border="0" alt="" /></a><div style="text-align: center;"><span class="Apple-style-span" style="font-size: x-large;">DILL CHICKEN W. WILD RICE & ASPARAGUS</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: x-large;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">.ingredients.</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">4 lb chicken</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">8 oz. fat free sour cream</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">8 oz. greek yogurt</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">1 envelope dry onion soup mix</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">1 tsp lemon juice</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">2 tbsp dill weed</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">2 - 10.75 oz cans heart healthy cream of mushroom soup</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">pepper to taste</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">Put chicken into a greased 9x13 baking dish. Combine remaining ingredients & then pour over chicken & sprinkle with pepper. Bake at 350 degrees for 30 minutes or until chicken is white in the center (I found that it took longer than 30 min).</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">Serve with wild rice and asparagus! YUM!</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">Serves 10-14 people</span></div>Rachaelhttp://www.blogger.com/profile/14328146096694810761noreply@blogger.com1tag:blogger.com,1999:blog-8095100436744634458.post-91221934545138513262011-04-30T17:02:00.000-07:002011-04-30T17:11:12.497-07:00.French Toast w. Eggs.<a href="http://i1090.photobucket.com/albums/i365/gapinski/size%20sexy/frenchtoast.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 700px; height: 467px;" src="http://i1090.photobucket.com/albums/i365/gapinski/size%20sexy/frenchtoast.jpg" border="0" alt="" /></a><div style="text-align: center;"><span class="Apple-style-span" style="font-size:x-large;">FRENCH TOAST WITH EGGS</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:x-large;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">.ingredients.</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">4 egg whites</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">1/2 cup skim milk</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">1/2 tsp vanilla</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">1/4 tsp nutmeg</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">1/4 tsp cinnamon</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">2 slices whole wheat bread</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">Wisk egg whites, milk, vanilla, nutmeg & cinnamon together. Dip both sides of bread into mixture and brown each side on a nonstick skillet sprayed with cooking spray. Enjoy with sugar free syrup & a side of scrambled eggs (1 whole & 2 whites) or turkey bacon/sausage!</span></div>Rachaelhttp://www.blogger.com/profile/14328146096694810761noreply@blogger.com0tag:blogger.com,1999:blog-8095100436744634458.post-27023745799592701732011-04-17T10:34:00.000-07:002011-04-17T10:49:24.529-07:00Ooey Gooey CHEESEburger!<a href="http://i1090.photobucket.com/albums/i365/gapinski/size%20sexy/cheeseburger.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 500px; height: 667px;" src="http://i1090.photobucket.com/albums/i365/gapinski/size%20sexy/cheeseburger.jpg" border="0" alt="" /></a><div style="text-align: center;"><span class="Apple-style-span" style="font-size: x-large;">OOEY GOOEY CHEESEBURGER</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: x-large;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">YES, YOU READ IT RIGHT, CHEESEBURGER! One of my goals with this blog is to open people's minds into thinking that there is a way to enjoy healthy meals & to feel satisfied when doing so. </span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">What you need:</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">1 lb extra lean ground beef (96% preferably but definitely above 90%!)</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">4 slices - Reduced fat cheese (should be around 50-60 calories per slice)</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">4 - Whole wheat hamburger buns or 2 slices granny delight wheat & fiber bread</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">1 - Tomato</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">1 - small red onion</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">Lettuce</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">Condiments of choice: yellow mustard, low sugar ketchup & 1/2 tbsp olive oil mayo</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">You all know how to construct a cheeseburger I am sure so I won't go into detail. But through experience I have learned - Make sure you mush up the hamburger well with your hands before separating to make into patties. This will help keep the hamburger in one piece while cooking!</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">This makes 4 servings & when I calculated how many calories the cheeseburger pictured above had it came out to be about 400 calories! Serve with a side salad with low calorie/low sugar dressing & you've got yourself one heck of a meal!</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: large;">ENJOY!</span></div>Rachaelhttp://www.blogger.com/profile/14328146096694810761noreply@blogger.com0tag:blogger.com,1999:blog-8095100436744634458.post-45144271521827175012011-04-17T10:24:00.000-07:002011-04-17T10:51:30.506-07:00Apple Slices w. caramel & almonds<a href="http://i1090.photobucket.com/albums/i365/gapinski/size%20sexy/caramelapple.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 700px; height: 525px;" src="http://i1090.photobucket.com/albums/i365/gapinski/size%20sexy/caramelapple.jpg" border="0" alt="" /></a><div style="text-align: center;"><span class="Apple-style-span" style="font-size:x-large;">APPLE SLICES W. CARAMEL & ALMONDS</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:x-large;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">a yummy healthy way to enjoy a caramel apple.</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">Walden Farms makes a line of calorie free, fat free, sugar free, carb free (everything free) foods like salad dressings, syrups, ketchup, chocolate sauce & caramel sauce. I'm not a huge fan of the salad dressings but when I saw the caramel sauce at Vitality Nutrition, I had to give it a try.</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">I warmed up only about a tablespoon and then added 10 chopped raw almonds into it.</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">Sliced an apple & enjoyed! Way quick and easy & it was good! I think the almonds are a must - you can even try peanuts or any other nuts as well.</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">I paired this meal with just a 1/2 cup of cottage cheese for my protein (just make sure you're remembering to eat the protein portion of the meal whatever it may be!)</span></div>Rachaelhttp://www.blogger.com/profile/14328146096694810761noreply@blogger.com0tag:blogger.com,1999:blog-8095100436744634458.post-82643870721451281662011-04-07T12:31:00.000-07:002011-04-07T12:43:02.751-07:00Chicken & Black Bean Burrito<a href="http://i1090.photobucket.com/albums/i365/gapinski/chickbbean.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 700px; height: 525px;" src="http://i1090.photobucket.com/albums/i365/gapinski/chickbbean.jpg" border="0" alt="" /></a><div style="text-align: center;"><span class="Apple-style-span" style="font-size: x-large;">CHICKEN & BLACK BEAN BURRITO</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: x-large;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">This can be such a simple, quick, small meal & yet it is super healthy for ya. </span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">Grab a whole wheat tortilla (I prefer La Tortilla from Costco - 80 cal 12g fiber) Put about 1/4 cup low fat black beans or refried black beans in a microwaveable safe dish and cook until warm - put onto tortilla.</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;"> I love to use rotisserie chicken or you can get chicken already cooked & sliced (I found mine at Costco) Heat about 4 0z of chicken with a tiny bit of taco seasoning and add it onto the tortilla.</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">Sometimes I'll sprinkle a little cheese on top, most the time I don't just because I think it tastes great already.</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">Add spinach, & wrap it all up!</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size: medium;">Approximately only <b>250</b> calories w/o cheese</span></div>Rachaelhttp://www.blogger.com/profile/14328146096694810761noreply@blogger.com2tag:blogger.com,1999:blog-8095100436744634458.post-42205192071853218702011-04-01T12:01:00.000-07:002011-04-01T12:18:35.762-07:00Chicken Poppyseed Salad w. Strawberries<a href="http://i1090.photobucket.com/albums/i365/gapinski/chickstrawsalad.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 700px; height: 525px;" src="http://i1090.photobucket.com/albums/i365/gapinski/chickstrawsalad.jpg" border="0" alt="" /></a><div style="text-align: center;"><span class="Apple-style-span" style="font-size:large;">CHICKEN POPPYSEED SALAD w. STRAWBERRIES</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">so quick & easy.</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">I don't measure anything with this dish so just grab a plate load it with spinach, slice a handful of strawberries, shred some chicken (I get mine off a rotisserie chicken from Costco), add 1 tbsp poppyseed dressing... YUM!</span></div><div style="text-align: center;"><br /></div><div style="text-align: center;">This is a perfect lunch. You've got your protein from the chicken & your healthy carbs from the spinach and strawberries. I love to put a poppyseed dressing on this salad but you can choose whatever you like. <b>Just make sure it's not high in fat, calories or sugar!</b> Read the ingredients and avoid any dressing with high fructose corn syrup.</div>Rachaelhttp://www.blogger.com/profile/14328146096694810761noreply@blogger.com0tag:blogger.com,1999:blog-8095100436744634458.post-54043934148994311202011-03-26T16:10:00.000-07:002011-03-26T16:37:47.309-07:00Chocolate PB Banana 'ice cream'<div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzibf6iZv6h6QRSMOXEjeQByNKd_RSNKpdTeFJlcP6tKzFsGCNW6MbzG0XOfLGyykweLPNQcHHUtoeULGT97BW8yktuHDZoIg79txH_rg-G4fja0n2gVP3_wfJDZOeHn4OhBzJIS37Gt-r/s1600/BananaIceCream-11_rect540.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 266px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzibf6iZv6h6QRSMOXEjeQByNKd_RSNKpdTeFJlcP6tKzFsGCNW6MbzG0XOfLGyykweLPNQcHHUtoeULGT97BW8yktuHDZoIg79txH_rg-G4fja0n2gVP3_wfJDZOeHn4OhBzJIS37Gt-r/s400/BananaIceCream-11_rect540.jpg" alt="" id="BLOGGER_PHOTO_ID_5588530248102827970" border="0" /></a>This is one of my most favorite healthy desserts to make. For those who know me, you know I LOVE ice cream. So about a year ago I discovered how to make a healthy balanced meal out of ice cream ;)<br /><br /><span style="font-size:180%;">CHOCOLATE PEANUT BUTTER BANANA 'ICE CREAM'</span><br /><span style="font-size:100%;">ingredients for <span style="font-weight: bold;">one</span> serving:<br />1 ripe banana<br />1/2 tbsp natural peanut butter<br />1/2 scoop chocolate protein powder<br />1/4 cup skim milk<br /><br /><span style="font-weight: bold;">200 calories</span> (approximately)<br /><span style="font-weight: bold;">21 g protein</span><br />(may vary depending on type of protein powder)<br /><span style="font-weight: bold;">30 g carbs<br /><br /></span>1. Slice banana into 10 or so pieces & place in ziploc bag & then into the freezer until frozen.<br /><br />2. Put frozen banana into a food processor or blender & add peanut butter, milk & protein powder.<br /><br />3. Blend until smooth creamy texture.<br /><br />*Enjoy immediately if you like it soft serve style or put it back into the freezer for a more "frozen" style.<br /><br />I love to make different flavors like Vanilla Banana with sliced strawberries {or any fruit for that matter} & almonds, Vanilla Banana with sugar free choc or caramel syrup, <span style="font-weight: bold;">be creative!</span><br /><span style="font-weight: bold;"><br /><br /></span></span></div>Rachaelhttp://www.blogger.com/profile/14328146096694810761noreply@blogger.com4tag:blogger.com,1999:blog-8095100436744634458.post-25036873797808407702011-03-24T14:10:00.000-07:002011-03-24T14:31:34.386-07:00Craving something sweet?<div style="text-align: center;">We all get those cravings, you know the "I just need something sweet, anything sweet" cravings. For a lot of us, giving into these cravings is our major barrier keeping us between where we are & where we'd like to be. <b>But</b> this doesn't have to be the case. If you are smart about what you put into your mouth, you will be pleasantly surprised at how effortless being fit & healthy can be.</div><div style="text-align: center;">This is one of my go-to snacks when I'm craving something sweet but don't want to indulge. Try it the next time you feel a craving coming on.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">{the pic doesn't make it look as good as it tastes!}</div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://i1090.photobucket.com/albums/i365/gapinski/yogurt-parfait.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 700px; height: 525px;" src="http://i1090.photobucket.com/albums/i365/gapinski/yogurt-parfait.jpg" border="0" alt="" /></a><div style="text-align: center;"><span class="Apple-style-span" style="font-size:x-large;">Fruit Parfait</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">I usually make a bowl for Tyler & I so there's no leftover fruit cut to just go bad.</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;"><b>Makes 2 servings</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;"><b>approximately 200 calories</b></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">1 Banana</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">1 Apple</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">4 giant strawberries {costco} or 8 small</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">Handful of grapes</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">Handful of berries</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">{insert fruit here - be creative!}</span></div><div style="text-align: center;"><span class="Apple-style-span" style=" ;font-size:medium;">1 - 6 oz container of Dannon Light & Fit yogurt</span></div><div style="text-align: center;"><span class="Apple-style-span" style=" ;font-size:medium;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;">Be creative with the different flavors - The other night we tried Toasted Coconut Vanilla & it was delicious!</span></div><div style="text-align: center;"><span class="Apple-style-span" style=" ;font-size:medium;">When I use just plain vanilla yogurt, I sprinkle cinnamon into the bowl and mix it all up - It's so YUMMY!</span></div><div style="text-align: center;"><span class="Apple-style-span" style=" ;font-size:medium;"><br /></span></div><div style="text-align: center;"><span class="Apple-style-span" style=" ;font-size:medium;">Go a step above & try greek yogurt for more protein!</span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></div>Rachaelhttp://www.blogger.com/profile/14328146096694810761noreply@blogger.com4tag:blogger.com,1999:blog-8095100436744634458.post-78920970919138616442011-03-05T11:09:00.000-08:002011-03-05T12:18:21.844-08:00Eating 5-6 Small Meals a Day<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMMRty7n0A25B3M1DD0MKxF2Lpo_7bAMyZ6ekRbi1r3nhNVW-g14oVFC96-chATp7R8xvkF4fN6JPSuHqvvSrUZcSKwh1zzvNpGBaqkfoRQ6SFH0VO2lfR0UbNZdzCqTXekHtpvLSn1kRK/s1600/apple-and-almonds.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 201px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMMRty7n0A25B3M1DD0MKxF2Lpo_7bAMyZ6ekRbi1r3nhNVW-g14oVFC96-chATp7R8xvkF4fN6JPSuHqvvSrUZcSKwh1zzvNpGBaqkfoRQ6SFH0VO2lfR0UbNZdzCqTXekHtpvLSn1kRK/s400/apple-and-almonds.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5580678681547555746" /></a><div style="text-align: center;">There isn't anyone who won't benefit from this eating regime. It has been proven that by eating 5-6 small meals daily you will:</div><div style="text-align: center;">-increase metabolism</div><div style="text-align: center;">-it will help you avoid cravings</div><div style="text-align: center;">-increase your energy throughout the day</div><div style="text-align: center;">-prevent blood sugar spikes & drops</div><div style="text-align: center;">-regulate insulin levels</div><div style="text-align: center;">& best of all</div><div style="text-align: center;"><b>-it will help you get rid of that excess fat!</b></div><div style="text-align: center;"><b><br /></b></div><div style="text-align: center;">Some simple rules to follow:</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><b>1. each meal should consist of a lean protein & healthy carb</b> - your body digests protein at a slower rate than carbs, therefore you'll feel fuller longer and your body will burn more calories digesting. When you eat carbs they are digested and put into the bloodstream in the form of glucose (blood sugar). This triggers the release of insulin. Insulin helps regulate blood sugar levels. The type of carb consumed, determines how high of a level of insulin is released. So for instance when you eat those simple refined carbs, your blood sugar spikes & therefore causes a high level of insulin to be released. And when you consume carbs alone (without protein) it causes a faster rise in insulin. One of the jobs of insulin is to transport glucose from the bloodstream to cells to be used either as energy or to be stored as glycogen for later use. In other words, if you don't use it for energy it will be stored as FAT.</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><b>2. NEVER skip breakfast</b> - you're body has literally been starving all night & in the morning your metabolism is at it's lowest point. Eating breakfast first thing in the morning will jump start your metabolism for the day. If you skip a meal it sends your body into a preservation mode that slows down the burning of your excess fat stores.</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><b>3. Drink WATER</b> - This is SO important people! There are numerous benefits of drinking water - I could write a whole post about it! When you feel thirsty you are already dehydrated. Dehydration causes reduction in blood volume which causes a reduction in supply of oxygen to your muscles. This in turn can make you feel tired. Dehydration also slows down the rate of fat burning. Water lubricates joints, helps maintain muscle tone, and helps you stay 'regular'. Drinking water with a meal will help you feel full sooner, therefore you will eat less. Drink at least 1/2 of your body weight in ounces every day - and even more if you exercise. Example: A 140 lb woman should drink at least 70 oz of water per day but even more if she exercises. Drinking COLD water can benefit you even more because your body absorbs it quicker & in order for you to digest it your body must 'warm' it up first so in turn you burn more calories digesting cold water.</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><b>4. Fiber - </b>Our bodies can't digest fiber like it does other foods. It simply passes through without providing calories or nutrition, but it is still very healthy for us. Fiber helps fight some diseases & also aids in keeping us 'regular'. It makes us feel full sooner & slows down the rate of digestion so that we feel full longer. It also helps move fats through our digestive system more quickly therefore less fat is absorbed into the body. Meat, dairy, refined & processed foods contain virtually no fiber so eat natural and whole foods. Some examples are: Whole grains (oats, wheat, barley), legumes, fruit, vegetables, brown rice</div><div style="text-align: center;"><br /></div><div style="text-align: center;"><b>5. Plan Ahead</b> - when we fail to plan ahead we usually end up doing whatever is quickest and easiest at the feeling of starvation. When we are at this point we usually end up craving and eating high fat foods, high sugar foods, processed foods, or fast food. When we are constantly in this cycle, we experience weight gain and low energy levels. By planning ahead you already have your go-to meals ready or at least readily accessible. Just in case I get stuck somewhere when I need to have another meal, I always carry something in my purse. Examples: a meal bar such as zone bar or balance bar, or an apple & raw almonds.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">I hope this is beneficial and that it will help you all make an easier transition to eating small meals throughout the day. Track your calories for the first two weeks to prevent overeating. I usually try to stay around 200-300 calories per meal but of course it varies depending what my day is like! (And of course it will vary depending on your daily caloric needs).</div>Rachaelhttp://www.blogger.com/profile/14328146096694810761noreply@blogger.com5tag:blogger.com,1999:blog-8095100436744634458.post-49930636853865167322011-02-28T18:36:00.000-08:002011-02-28T19:14:09.615-08:00Making the most out of your cardio session<div style="text-align: center;">For those of you who are gym regulars or even if you only go a few times a week, it's important to make the most out of the time you can spend there. Most of you, I am assuming, can't afford to spend hours at the gym trying to burn off those calories. We've all got other things on our list of to-do's - work, kids, cooking, cleaning, etc. The answer is:<br /><span style="font-size:180%;">High Intensity Interval Training</span><br /><br />This is a routine in which you switch off doing high intensity to moderate intensity.<br />By doing your cardio this way you rev up your metabolism & burn calories like wildfire. It's like putting a blow torch to those extra fat stores. After this type of workout, your body will spend the rest of the day expending extra energy to recover. This is also known as EPOC (excess post-exercise oxygen consumption) and it basically means that your body expends a lot more oxygen recovering from this type of workout than from a steady moderate routine. This also means that later that night when you're just sitting on the couch you could be burning up to nine times more fat than if you would have done that moderate steady cardio routine.<br />Did you know that when performing long-duration steady exercise your body can actually enter into a catabolic state in which you actually start to lose your muscle mass? If you want to get in superb athletic shape HIIT is your answer. If you have worked so hard to gain that muscle yet still have that pad of fat on the surface .. this is your answer.<br /><br />Try this workout I did today, the next time you get on the treadmill.<br />If you find it's too easy, just up the speed and incline. Get out of that comfort zone because that is what creates change. The beautiful part of this type of routine is that in between each burst of high intensity work, you get a "rest".<br /><br />Minute 1&2 - 5.5 MPH<br />Minute 3&4 - 5.5 MPH Incline 6<br />Minute 5&6 - 5.5 MPH Incline 0<br />Minute 7&8 - 7 MPH<br />Minute 9&10 - 5.5 MPH<br />Minute 11&12 - 5.5 MPH Incline 7<br />Minute 13&14 - 5.5 MPH Incline 0<br />Minute 15&16 - 7.5 MPH<br />Minute 17&18 - 5.5 MPH<br />Minute 19&20 - 5.5 MPH Incline 8<br />Minute 21&22 - 5.5 MPH Incline 0<br />Minute 23&24 - 8 MPH<br />Minute 25&26 - 5.5 MPH<br />Minute 27&28 - 7 MPH<br />Minute 29&30 - 5.5 MPH<br />*Cool down by walking for at least 3 minutes & do some static stretches especially on those hamstrings.<br /><br />Let me know how you all like it!<br /><br /></div>Rachaelhttp://www.blogger.com/profile/14328146096694810761noreply@blogger.com1tag:blogger.com,1999:blog-8095100436744634458.post-70390996949746806672011-02-23T12:27:00.000-08:002011-02-23T13:02:31.652-08:00Running Essentials 101<div style="text-align: center;">So I went out for a run this morning in the sunny cold February weather & I thought it would be a good idea to share with you some running gear that is a must have during the winter. As some of you may already know, last year I ran the Ogden marathon and since it was in May, I had to train during the winter months.</div><div style="text-align: center;">At first I was a little intimidated to run outside because #1 I HATE being cold and #2 I had no clue what attire I should invest in.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">So here it is my get up - from head to toe<br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivb3aoq-kyHRZ2i7ejCOZkWsyGUExdfR2Mr1Hrat_bqavPDRdcTwZywwnBY1wj1cUvued5Z9s1BNc6GTYPtJanCPAtkckN8-neC3MZNsB-Xfl6jUoaEDe2BNGjcF2VzQwjMYt5uB42KYR-/s1600/Nike-Dri-FIT-Lightweight-Running-Headband-FC0114_079_A.png"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivb3aoq-kyHRZ2i7ejCOZkWsyGUExdfR2Mr1Hrat_bqavPDRdcTwZywwnBY1wj1cUvued5Z9s1BNc6GTYPtJanCPAtkckN8-neC3MZNsB-Xfl6jUoaEDe2BNGjcF2VzQwjMYt5uB42KYR-/s400/Nike-Dri-FIT-Lightweight-Running-Headband-FC0114_079_A.png" border="0" alt="" id="BLOGGER_PHOTO_ID_5576987033764009490" /></a><div style="text-align: center;">{Two of the most important things you should wear while running out in the cold is a headwrap & gloves. If there is one thing I can tell you, it is that when you're running out in the cold your body will warm up after a few minutes, but your fingers & ears will stay cold! So don't forget these two very important accessories.}</div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwpLl4ZwpeuXJvu6JfNbM_5fiKY9O46niUpGAdhQKEw_2bV91DCOLHceRlb3Op8ir_qngUT0JDDsoPHjjaOqqqU0wrlUP0i_Z3lJeh66X-A25ycGNB6J6Jy2Ab0zi2geTRrAfwBfMLxRo4/s1600/gloves.png"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwpLl4ZwpeuXJvu6JfNbM_5fiKY9O46niUpGAdhQKEw_2bV91DCOLHceRlb3Op8ir_qngUT0JDDsoPHjjaOqqqU0wrlUP0i_Z3lJeh66X-A25ycGNB6J6Jy2Ab0zi2geTRrAfwBfMLxRo4/s400/gloves.png" border="0" alt="" id="BLOGGER_PHOTO_ID_5576988467772714626" /></a><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZK1S-KLV1kakqVdtAgs5Xyo4BhQg9dUjaMnUpPFySmjcOYM0xJEGaRRYas7B7wxcS8G7wKLt8RSuocK731rEaizNUpgh2HElnmv0LnOr8tsZptS8RX8LFpoeH1JcUEgo9K8s7q9HZaRdh/s1600/jacket.png"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 300px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZK1S-KLV1kakqVdtAgs5Xyo4BhQg9dUjaMnUpPFySmjcOYM0xJEGaRRYas7B7wxcS8G7wKLt8RSuocK731rEaizNUpgh2HElnmv0LnOr8tsZptS8RX8LFpoeH1JcUEgo9K8s7q9HZaRdh/s400/jacket.png" border="0" alt="" id="BLOGGER_PHOTO_ID_5576986954657135266" /></a><div style="text-align: center;">{if it's not terribly cold, you can get away with just wearing a long sleeved wicking (dri fit) shirt. If it's really cold add a long sleeved running jacket}</div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV2SNygQOL0CZCcyt2Fz24H2vDrBv9fmaz9ChIvCNFB7ZYPXhDJ80Cow96pzya1xy0QTOuHHeDg11RMrpPZaobvk9U5jhR-0krVw4FFRugqVLp-0qdgid4mgQ59uCnJDiN0_EUWqWJJwyI/s1600/nike-sphere-half-zip-women-s-running-shirt-29632158.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV2SNygQOL0CZCcyt2Fz24H2vDrBv9fmaz9ChIvCNFB7ZYPXhDJ80Cow96pzya1xy0QTOuHHeDg11RMrpPZaobvk9U5jhR-0krVw4FFRugqVLp-0qdgid4mgQ59uCnJDiN0_EUWqWJJwyI/s400/nike-sphere-half-zip-women-s-running-shirt-29632158.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5576986835186196466" /></a><div style="text-align: center;">{Running tights are my most favorite thing. I would recommend getting a capri pair as shown here, and also a full leg pair if you plan to do some serious training outdoors during the winter. I have both & I will admit my capri pair gets the most use but on those really cold mornings, you'll want those full leg ones. I love running tights because they conform to fit your body and they don't ride or chaff at all. I even wear them to the gym!}</div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAOZNCZbsUvAiEoB9dixFyd6UixST3PR-YzGw8SXfo5Vu-YpYFFu_NQ8-Rm-QsQztpC7F0SfHzk0ezS9gP4qDuQ9BxUks3KUk802zsGd2rEK7SdXyym2iQEd7GlMOpHpbFqLrjkSTkQFCi/s1600/running+tights.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAOZNCZbsUvAiEoB9dixFyd6UixST3PR-YzGw8SXfo5Vu-YpYFFu_NQ8-Rm-QsQztpC7F0SfHzk0ezS9gP4qDuQ9BxUks3KUk802zsGd2rEK7SdXyym2iQEd7GlMOpHpbFqLrjkSTkQFCi/s400/running+tights.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5576986730246543730" /></a><div style="text-align: center;">{a great pair of wicking running socks will keep your feet dry & will help you stay warm, they are also beneficial in keeping your running shoes from wearing out faster}</div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4OlhhxRRSbOKRsoK50kVvubRHdZZZjj8Fhb-PVzZUcfoUpszxQsVuQR7LxKIidmdD0wmw5cafygR5qf-bBRZk2jUoV4T21lreXSze-XZDjfAxovGpsoWUny6bdIYK9N5wdHnAQMJle5S0/s1600/Saucony-Elite-Sock-650514.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 260px; height: 260px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4OlhhxRRSbOKRsoK50kVvubRHdZZZjj8Fhb-PVzZUcfoUpszxQsVuQR7LxKIidmdD0wmw5cafygR5qf-bBRZk2jUoV4T21lreXSze-XZDjfAxovGpsoWUny6bdIYK9N5wdHnAQMJle5S0/s400/Saucony-Elite-Sock-650514.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5576986628016811122" /></a><div style="text-align: center;">{Invest in a good pair of running shoes. These are actually the exact ones I ran my marathon in & I love them. BUT you may not love these ones because everybody's feet are different. So I would recommend going to a place like Wasatch Running and getting your feet analyzed. They will tell you which type of shoe would work best for your feet & then they will help you try on a bunch and test them out. Great running shoes may not be pretty, but you will be worshipping these bad boys when you hit those higher miles.}</div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT_P7G47RYjFBMa2F2Qm6mPOWKwGq4xAK5U7w51a9v0BVXPGZEy9GshO0g1QLrtecVZmIRWaB91bkBq1Oaab-SsJfo7kOEZLKRQtcLJCgFoX1-qtwuIKE_bpNYn14X9jUHXba_ei2kStPJ/s1600/sauconyride2wmns.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT_P7G47RYjFBMa2F2Qm6mPOWKwGq4xAK5U7w51a9v0BVXPGZEy9GshO0g1QLrtecVZmIRWaB91bkBq1Oaab-SsJfo7kOEZLKRQtcLJCgFoX1-qtwuIKE_bpNYn14X9jUHXba_ei2kStPJ/s400/sauconyride2wmns.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5576986625652507442" /></a><div style="text-align: center;">{Something you may not have known about running shoes - it is best to buy a new pair every 350 miles. Depending on your running style, weight, etc you may be able to get a little more use out of them. Over time the shoe will lose stability and shock absorption capabilities which can promote injury, so it is super important not to run on worn out shoes!}</div>Rachaelhttp://www.blogger.com/profile/14328146096694810761noreply@blogger.com1tag:blogger.com,1999:blog-8095100436744634458.post-50126614145933762832011-02-22T14:39:00.000-08:002011-02-22T14:42:26.246-08:00Questions anyone?<div style="text-align: center;">Sorry all, I have been MIA the last little while due to the horrible illness known as the FLU. And now, unfortunately, my husband has it :(<br /><br />I wanted to ask you guys to give me some ideas of what you'd like advice on or questions you may have so I can use those ideas to make posts & better cater to everyone! So leave a comment! Thanks :)<br /></div>Rachaelhttp://www.blogger.com/profile/14328146096694810761noreply@blogger.com4tag:blogger.com,1999:blog-8095100436744634458.post-22908612144005638542011-02-11T15:51:00.000-08:002011-02-11T17:12:13.033-08:00{Chicken salad sandwich w. almonds}<div style="text-align: center;">Thought I'd share the yummy lunch I had today.</div><div style="text-align: center;"><br /></div><div><div style="text-align: center;">Chicken salad sandwich with almonds</div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://i1090.photobucket.com/albums/i365/gapinski/IMG_0137-e.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 700px; height: 525px;" src="http://i1090.photobucket.com/albums/i365/gapinski/IMG_0137-e.jpg" border="0" alt="" /></a><div style="text-align: center;"><b>What you'll need:</b></div></div><div style="text-align: center;">1 can shredded chicken</div><div style="text-align: center;">1 tbsp fat free mayo</div><div style="text-align: center;">approx. 10 raw almonds</div><div style="text-align: center;">1 whole wheat bagel thin or 1 slice whole wheat bread</div><div style="text-align: center;"><br /></div><div style="text-align: center;">1. Put one serving of the chicken into a small bowl & add 1 tbsp of FF (fat free) mayo.</div><div style="text-align: center;">*The cans of chicken I get at Costco have about 3 servings</div><div style="text-align: center;">2. Chop up almonds</div><div style="text-align: center;">*I buy the huge bags of raw unsalted whole almonds from Costco, they are a great healthy item to have around.</div><div style="text-align: center;">3. Spoon chicken salad onto bread & top with almonds</div><div style="text-align: center;">*The reason I recommend eating them open faced is because you want to keep a good balance of protein & carbs. So (1) slice of WW (whole wheat) bread -OR- (1) whole WW bagel thin</div><div style="text-align: center;">Sprinkle the top with some ground pepper</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Side with a handful of baby carrots & a tall class of H2O & you've got yourself one healthy, balanced, delicious lunch! Enjoy!</div>Rachaelhttp://www.blogger.com/profile/14328146096694810761noreply@blogger.com1tag:blogger.com,1999:blog-8095100436744634458.post-89664350107554016192011-02-11T15:17:00.000-08:002011-02-11T15:51:02.843-08:00{chicken tacos}<div style="text-align: center;">Couldn't wait to share this delicious dinner idea with you! After my husband ate it the other night he told me it was the closest he's had to the taste of an authentic Mexican taco since we went last year!</div><div style="text-align: center;">What makes this recipe even better is that there is almost NO COOKING involved!</div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://i1090.photobucket.com/albums/i365/gapinski/IMG_0134-e.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 700px; height: 525px;" src="http://i1090.photobucket.com/albums/i365/gapinski/IMG_0134-e.jpg" border="0" alt="" /></a><div style="text-align: center;"><b>What you'll need:</b></div><div style="text-align: center;">Stone ground corn tortillas</div><div style="text-align: center;">A rotisserie chicken</div><div style="text-align: center;">Tomatillo salsa (salsa verde)</div><div style="text-align: center;">Feta cheese</div><div style="text-align: center;">Onion</div><div style="text-align: center;">Cilantro</div><div style="text-align: center;">Fresh limes</div><div style="text-align: center;"><br /></div><div style="text-align: center;">When we have meals like this we call it 'taco bar night' because we just lay out all the ingredients & everyone builds their own tacos.</div><div style="text-align: center;">So try it out...</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Shred the rotisserie chicken (make sure to remove the skin first to save on unnecessary calories & fat)</div><div style="text-align: center;">Chop up the onion & cilantro</div><div style="text-align: center;">Slice the limes into wedges</div><div style="text-align: center;"><br /></div><div style="text-align: center;">I like the tortillas to be a little crispy so I brush a little olive oil on each side and put them on a skillet until they've reached my desired crispiness.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Build your own taco however you like it, and go ahead and have (2).</div><div style="text-align: center;"><br /></div><div style="text-align: center;">The way I like mine:</div><div style="text-align: center;">Tortilla</div><div style="text-align: center;">Chicken</div><div style="text-align: center;">tomatillo salsa</div><div style="text-align: center;">onion</div><div style="text-align: center;">cilantro</div><div style="text-align: center;">feta cheese</div><div style="text-align: center;">top it off with a squeeze of lime</div><div style="text-align: center;">DELICIOSO!</div><div style="text-align: center;"><br /></div><div style="text-align: center;">*Like sour cream? Try plain greek yogurt instead! You won't even notice a difference but your body will thank you for it!</div>Rachaelhttp://www.blogger.com/profile/14328146096694810761noreply@blogger.com1tag:blogger.com,1999:blog-8095100436744634458.post-33441118875469176122011-02-11T15:15:00.000-08:002011-02-11T15:16:25.983-08:00{A few secret weapons}<div style="text-align: center;">For the past while I have been putting my cooking skills to the test every night making homemade meals for my family at my parent's house. It's great practice for my future family & I have come to enjoy it a lot!<span class="Apple-style-span" style="font-size:small;"> <span class="Apple-style-span" style="font-size:x-small;">I think Tyler likes it too, because he gets a home cooked meal every night when he comes home from work.</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:x-small;"><span class="Apple-style-span" style="font-size:medium;">Well for those of you who </span><span class="Apple-style-span" style="font-size:x-large;">know</span><span class="Apple-style-span" style="font-size:medium;"> me you know that I am a crazy psycho about eating </span><span class="Apple-style-span" style="font-size:x-large;">healthy</span><span class="Apple-style-span" style="font-size:medium;">. Don't get me wrong I don't forget to </span><span class="Apple-style-span" style="font-size:x-large;">indulge</span><span class="Apple-style-span" style="font-size:medium;"> a little every once in a while but for 90% of the time I am pretty darn strict. So how do I come up with </span><span class="Apple-style-span" style="font-size:x-large;">yummy</span><span class="Apple-style-span" style="font-size:medium;"> </span><span class="Apple-style-span" style="font-size:x-large;">healthy</span><span class="Apple-style-span" style="font-size:medium;"> dinners you ask? </span></span></div><div style="text-align: center;"><span class="Apple-style-span" style="font-size:x-small;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></div><div><div style="text-align: center;"><span class="Apple-style-span" style=" ;font-size:x-small;"><span class="Apple-style-span" style="font-size:medium;">Meet my </span><span class="Apple-style-span" style="font-size:x-large;">secret</span><span class="Apple-style-span" style="font-size:x-large;"> weapons</span><span class="Apple-style-span" style="font-size:medium;">...</span></span></div><div style="text-align: center;"><span class="Apple-style-span" style=" ;font-size:x-small;"><span class="Apple-style-span" style="font-size:medium;"><br /></span></span></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjValIkL2c21Ux-IAc1R57TkYWyAg_gea57ouX2y9JqsM-nruvsY9ShUIIyGPwTu6iXoSSzbDFabT1ZYmKOwJhyphenhyphenuTgXXpAivcXh6U1zBUU4qwYIu7LfEJ4qGI7-auDlY4ECSRpRSN6Xun_j/s1600/2158_Now+Eat+This%2521+Cookbook.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 302px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjValIkL2c21Ux-IAc1R57TkYWyAg_gea57ouX2y9JqsM-nruvsY9ShUIIyGPwTu6iXoSSzbDFabT1ZYmKOwJhyphenhyphenuTgXXpAivcXh6U1zBUU4qwYIu7LfEJ4qGI7-auDlY4ECSRpRSN6Xun_j/s400/2158_Now+Eat+This%2521+Cookbook.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5570826456433806802" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQwuDmDLw3NeNFFcZqI7aWwAyqQMQi8CmSC4ZYJHh8oedSmaJo4pBB17JuyHW9FY_6wGYlqJly7ivlatcEd6vc5VPm-S4FWo8uKLkIwiwjx6sgQQ97w6XFr3jeh284HcZO2FxyjvO_e74N/s1600/icantbelieveitsnotfattening.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 300px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQwuDmDLw3NeNFFcZqI7aWwAyqQMQi8CmSC4ZYJHh8oedSmaJo4pBB17JuyHW9FY_6wGYlqJly7ivlatcEd6vc5VPm-S4FWo8uKLkIwiwjx6sgQQ97w6XFr3jeh284HcZO2FxyjvO_e74N/s400/icantbelieveitsnotfattening.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5570826323038914306" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj70uu9aT4pUQVTy-13datjn9DYdlO0ekRlWpuvRAiGdvx8rvsUGyf3fz2sfqnsTrlR8eVsYOUO2kmErgG1RPcnjHs98jZ7PM2bQRt_glsZcDg5w1LUWm-vskzxFPwYz8ZElg5Dm8NjTLCx/s1600/cookthisnotthat.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 350px; height: 350px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj70uu9aT4pUQVTy-13datjn9DYdlO0ekRlWpuvRAiGdvx8rvsUGyf3fz2sfqnsTrlR8eVsYOUO2kmErgG1RPcnjHs98jZ7PM2bQRt_glsZcDg5w1LUWm-vskzxFPwYz8ZElg5Dm8NjTLCx/s400/cookthisnotthat.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5570825038186092658" /></a><div style="text-align: center;">These beauties are my <span class="Apple-style-span" style="font-size:x-large;">favorite</span> cookbooks so far that I've obtained. Prerequisites are that they must contain meals for 400 calories or less, use wholesome ingredients, & taste <span class="Apple-style-span" style="font-size:x-large;">delicious</span>!</div><div style="text-align: center;">...and boy have they yet to disappoint.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">Some favorite meals pictured below.</div><div style="text-align: center;"><br /></div><div style="text-align: center;">{Buffalo Chicken Blue Cheese Sandwiches}</div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXdUVdmRf5gTkR7ccmRnkcRalZGFl2kJ802RN7_pExRx-KYCWpyZ61Oub46HvMdkJpA3Z4KHHGCl2PQQDNT_K9mBBcgjAVTHIauXZSjbDusLhP0m40ILMfGpMFyX3cdlTu3aOmnAxEKg2a/s1600/IMG_0124.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXdUVdmRf5gTkR7ccmRnkcRalZGFl2kJ802RN7_pExRx-KYCWpyZ61Oub46HvMdkJpA3Z4KHHGCl2PQQDNT_K9mBBcgjAVTHIauXZSjbDusLhP0m40ILMfGpMFyX3cdlTu3aOmnAxEKg2a/s400/IMG_0124.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5570825874622521442" /></a><div style="text-align: center;"><br /></div><div style="text-align: center;">{Chicken fried steak with turkey sausage gravy}</div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdQtyfYukasoA6gSu0n-UTpy2dLFyAv0jXc2fp79FcAod_wFONiBJD4BPmrl17jIWd5TA-PCufFJnYbS4itvQhgUCh1uzi8N7Q1Aa63KglOsnBHMZFToJrZfu5Y17dUAGkp7-QS0Zu8NkK/s1600/IMG_0093.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdQtyfYukasoA6gSu0n-UTpy2dLFyAv0jXc2fp79FcAod_wFONiBJD4BPmrl17jIWd5TA-PCufFJnYbS4itvQhgUCh1uzi8N7Q1Aa63KglOsnBHMZFToJrZfu5Y17dUAGkp7-QS0Zu8NkK/s400/IMG_0093.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5570825585326252290" /></a><br /></div><div><div style="text-align: center;">{Loaded Nachos}</div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6bqQjykKTf02M1QM2qsbVEpFUkg8IswAz1yr9EQxmXKyIya4_WLAUXUVcnocYFjR_XbC84jaEca9THAlkXQP1drM_2LZxrVujlGtQeaZogzyqj-f21GZrv7MFA8eYcD8QK88pafw_jLhi/s1600/photo-17.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 300px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6bqQjykKTf02M1QM2qsbVEpFUkg8IswAz1yr9EQxmXKyIya4_WLAUXUVcnocYFjR_XbC84jaEca9THAlkXQP1drM_2LZxrVujlGtQeaZogzyqj-f21GZrv7MFA8eYcD8QK88pafw_jLhi/s400/photo-17.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5570833133012669202" /></a><br /></div><div><div style="text-align: center;">{Lasagna}</div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLoHM4YQNK4UIzoHtZ7B5g9zrJ83QhCHE2d25o4wV5_n9kA3z00gIp5mcLO1muXn7x4eNvPR6DW7c0enTEvyH9CjD19d9BoaxlSMTao2SRJaMINtzs5tE5SESW4xVkMQBYe1JHuxeBgQIL/s1600/lasagna"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 300px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLoHM4YQNK4UIzoHtZ7B5g9zrJ83QhCHE2d25o4wV5_n9kA3z00gIp5mcLO1muXn7x4eNvPR6DW7c0enTEvyH9CjD19d9BoaxlSMTao2SRJaMINtzs5tE5SESW4xVkMQBYe1JHuxeBgQIL/s400/lasagna" border="0" alt="" id="BLOGGER_PHOTO_ID_5570833716065225794" /></a><br /></div><div><div style="text-align: center;">{Chicken Noodle Soup}</div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihlU6C4cIUE4l7IDcrUeOfCnVS-NhsRzLXGhGxbWrIeqpMDlp4TjrcWfnjIRApgujuP2E0umlBPvATb_62XLmQBU1F4M4tTsulZTZmaQkadhK2MZbf_bV5Y6yibNTnnUydiMyzAe8SgwCt/s1600/IMG_0092.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihlU6C4cIUE4l7IDcrUeOfCnVS-NhsRzLXGhGxbWrIeqpMDlp4TjrcWfnjIRApgujuP2E0umlBPvATb_62XLmQBU1F4M4tTsulZTZmaQkadhK2MZbf_bV5Y6yibNTnnUydiMyzAe8SgwCt/s400/IMG_0092.JPG" border="0" alt="" id="BLOGGER_PHOTO_ID_5570825295362837570" /></a><div style="text-align: center;">Other favorites:</div><div style="text-align: center;">*A-1 Swiss burgers</div><div style="text-align: center;">*Cheesy Turkey Enchiladas</div><div style="text-align: center;">*Apple butter pork chops</div><div style="text-align: center;">*General Tso's chicken</div><div style="text-align: center;">*Chicken nuggets & steak fries</div><div style="text-align: center;">*Chicken Parmesan pizza</div><div style="text-align: center;">*Fettuccine Alfredo</div><div style="text-align: center;">*Baked potato soup</div><div style="text-align: center;">*Chicken pot pie</div><div style="text-align: center;">*Mac n' cheese</div><div style="text-align: center;">*Crouton breaded chicken</div><div style="text-align: center;">*Spaghetti w/ meatballs</div><div style="text-align: center;">*Spaghetti Carbonara</div><div style="text-align: center;">*Chicken Cordon Bleu</div><div style="text-align: center;">*Bacon burgers</div><div style="text-align: center;"><br /></div><div style="text-align: center;">I know you're probably asking yourself, "how on earth can these be <span class="Apple-style-span" style="font-size:x-large;">healthy</span> meals?!"</div><div style="text-align: center;">They are.</div><div style="text-align: center;">And since I know you don't believe me.. I <span class="Apple-style-span" style="font-size:x-large;">DARE</span> you to go buy one or <span class="Apple-style-span" style="font-size:x-large;">all</span> of these books & see for yourself.</div><div style="text-align: center;">You can <span class="Apple-style-span" style="font-size:x-large;">thank </span>me later..</div><br /></div>Rachaelhttp://www.blogger.com/profile/14328146096694810761noreply@blogger.com0