More about My Story

Almost a year ago I was close to going to the emergency room. I couldn't walk on my own, cried and screamed due to the excruciating pain I was in and I could barely go to the bathroom by myself. In a blink of an eye I went from my tough college athlete 'push through anything' mentality to wondering if this was going to be forever. 

Pain management, drugs, a lot of money for treatment and therapy,chiropractic appointments, etc. With time, patience, self motivation, and the inspiration from others I slowly was able to get back to the active life I knew and loved.

So what happened? OVERTRAINING. I thought working out longer, harder, eating less, was going to break my plateau and finally bring me the confidence I longed for. I had been doing a home workout program, plus would go to the gym for at least an hour. It was truly INSANE. This reality check put things into perspective perfectly for me. Yes, I was recorded on the doctors table, drugs in me, machine hooked up to me, so that I would remember this weak moment in my life.

This is only a part of what brings me to inspire others. Patience to get into shape. Patience to learn the steps to making changes to your nutrition to make huge impacts on your body. Motivate others to workout SMART and NOT OVERTRAIN. Working out is only about 30% of it...the rest is what you're putting into your body.

So I urge you to take that first step towards a healthier, happier life. I'll be right next to you on the journey.

BLONDIES

Try these blondies for a SWEET craving to be satisfied!!

INGREDIENTS:
1 can of chickpeas, rinsed and drained
1/3 cup Peanut butter or almond butter (all natural)
1/4 cup of maple syrup or agave or honey (your choice!)
1/2 cup coconut sugar
5 tbsp almond flour
2 tsp vanilla
1/4 tsp salt
1/4 tsp baking powder
1/4 tsp baking soda
1/2 cup chocolate chips (I used a vegan kind but you can choose)

DIRECTIONS:
1. Heat oven to 350 degrees and spray a 8x8 pan with cooking spray
2. Blend all ingredients except chocolate chips in a food processor or for me....I LOVE my ninja!  Then fold the 1/3 cup chocolate chips in.
3. Spread in pan, then sprinkle the 2 tbsp chips on top. Bake for 25-30 minutes and let cool on wire rack before cutting.

HEAVEN IN YOUR MOUTH!

CAULIFLOWER MAC & CHEESE

Seriously this recipe is super easy and well worth it!  It will not add pounds to the waist line like real mac and cheese!  Give it a go and let me know what ya think!

INGREDIENTS:
1 head of cauliflower broken into florets
1 tsp paprika
1 tsp garlic powder
1 tsp onion powder
3 tbsp olive oil
2 tbsp whole wheat flour
1/2 cup milk of choice
1/2 cup shredded gruyere cheese or whatever cheese you want
salt and pepper to taste
Panko-optional

DIRECTIONS:
1. Toss cauliflower with paprika, garlic powder, onion powder and 1 tbsp olive oil.  Place on baking sheet lined with parchment paper and bake at 400 degrees for 30 minutes or till crispy.
2. While that is cooking heat up the rest of the oil, combine with flour to make a paste.  Add milk and keep stirring.  Then add cheese and salt and pepper.
3. Take cauliflower out and put in a pyrex dish.  Pour sauce over top. Optional panko breadcrumbs on top. Bake for 10 more minutes.
4. Garnish with parsley and enjoy!!!

3 Day Refresh Results!!

I was totally off track with eating healthy lately.  I had parties to attend, 4th of July, BBQ's, etc.  I left all of this get in the way of a healthy lifestyle that I love.  I was establishing bad habits and was disappointed for not feeling the best.  I was tired all the time, not sleeping well, clothes didn't fit the same....IT SUCKED!!

I also felt bloated and hated looking in the mirror. I was just not happy and overall knew I could do better!

So I got the 3 Day Refresh, a New program from Beachbody that you watch the video and see more about: CLICK HERE 

For the rest of July, It is only $140!!!...That is over $70 in savings as you get a bag of shakeology, and the 3 day refresh!!  Seriously this is even more the reason why I couldn't pass up this opportunity.


THE PROCESS:
You have 1 Shakeology a day, 2 Vanilla fresh shakes that come with the package, 1 Fiber sweep drink, and some fruits and vegetables along with healthy fats.  Honestly, it really isn't bad at all.  A lot of those Juice cleanses or fasts leave you starving and hating life....I LOVED THIS!!  I did not feel hungry and if I got any urges, I  just had some green tea.  I highly recommend this program.

THE RESULTS:

So 3 Days later, I FEEL AMAZING!!! Bloating is gone, I am so happy looking in the mirror, I do not have cravings anymore and I am staying on track.  Not distracted by outside, unhealthy foods, do not want pastries which I was getting into a bad habit of, and most of all MY CLOTHES FEEL GOOD ON ME!  I FEEL SEXY, I FEEL FIT.  That is the biggest part :)  And hey, I am back on track and going to CONTINUE losing and toning my body and eating healthy!!


DOWN 4.4 Pounds in 3 days
LOST 6 inches TOTAL
         .5 inches off both arms
         1.5 inches off my chest
         2.5 inches off my hips
         1 inch off each leg
         .5 inches off my butt  (and yes I measure this because I am always doing squats to make this firmer for bikini season haha)

So there it is.  My recap of the 3 Day refresh!  If you want the Challenge pack this month, DO IT NOW!!!!!  CLICK HERE

CRISPY CAULIFLOWER CRUST PIZZA

INGREDIENTS:
1 head (Small Head) Cauliflower 
1/4 cups Parmesan Cheese 
1/4 cups Mozzarella Cheese 
1/4 teaspoons Salt
3/4 teaspoons Dried Basil
1/2 teaspoons Dried Oregano 
1/2 teaspoons Garlic Powder
1/2 teaspoons Red Pepper Flakes
1 Egg

DIRECTIONS:
1. Place a baking sheet in the oven and Preheat to 450ºF. On a cutting board, place a large piece of parchment paper and spray it with nonstick cooking oil.

2. Wash and ry a small head of cauliflower. Cut off the florets and Pulse in your food processor for about 30 seconds, until you get powdery snow like cauliflower. You should end up with 2 to 3 cups cauliflower “snow”. Place the cauliflower in a microwave safe bowl and cover. Cook for 4 minutes. Dump cooked cauliflower onto a clean tea towel and allow to cool for a bit before attempting the next step.

3.Once cauliflower is cool enough to handle, wrap it up in the dish towel and wring the heck out of it. You want to squeeze out as much water as possible. This will ensure you get a chewy pizza like crust instead of a crumbly mess.

4. Dumped squeezed cauliflower into a bowl. Now add Parmesan cheese, mozzarella cheese, salt, dried oregano, garlic powder, and red pepper. Now add the egg and mix away.

5.Once mixed together, use your hands to form the dough into a crust on your oiled parchment paper. Pat it down throughly, you want it nice and tightly formed together. Don’t make it too thick or thin either.

6.Using a cutting board, slide the parchment paper onto your hot pizza stone or baking sheet in the oven. Bake for 8-11 minutes, until it starts to turn golden brown. Remove from oven.

7. Add however much sauce, cheese, and toppings you want. Slide parchment with topped pizza back in the hot oven and cook for another 5 to 7 minutes until the cheese is melted, bubbly, and slightly golden.

GERMAN CHOCOLATE CAKE BITES

Hands down these are SO SIMPLE to make and so yummy!!  Seriously give these a try!

INGREDIENTS:

1/2 cup (6-8) fresh dates
1/2 cup raw pecans
2 Tablespoons raw cacao nibs
2 Tablespoons unsweetened shredded coconut


DIRECTIONS:
1. Put pecans and coconut in blender until it is flour like consistency
2. Add the cacao nibs and dates and blend until fully incorporated.
3. Take a tablespoon of the mixture, roll into a ball.
4. Place in a sealed container and store in the fridge.

ENJOY!!

CINNAMON SWIRL PROTEIN PANCAKES

INGREDIENTS:

1/2 banana mashed up
1 1/2 Tbsp almond milk
1 egg white
1/2 tsp vanilla
1/2 tsp cinnamon
1/2 tsp baking powder
2 Tbsp oat flour
1/2 scoop cinnamon swirl cellucor protein powder

DIRECTIONS:
1. Mix wet ingredients together, set aside.
2. Mix dry ingredients together, set aside.
3. Mix wet and dry ingredients and cook on pan strayed with pam.
4. ENJOY and top with a little greek yogurt mixed with PB2 and honey!! Or whatever you prefer:)

Pancake Problems!

So I have to confess...because the 1st step is admitting you have a problem.  Well....I HAVE A PANCAKE OBSESSION!!  Seriously though I love them, any kind, any topping, any time of the day.

I have even worked them into the 21 Day Fix eating plan so that I do not go crazy without them.  From pumpkin pancakes to banana chocolate pancakes, cinnamon swirl pancakes to cinnamon apple pie pancakes...EVEN spaghetti squash pancakes or Shakeology Pancakes!  You name it and I will try it!







What makes the perfect pancakes???  In my personal opinion it HAS to be a bit on the sweet side.  Fluffy texture is a MUST! And for toppings...I love maple syrup but to steer towards the healthy side I will combine greek yogurt with PB2 or just thin out PB2 with water and drizzle it over the top.

So get creative, and get cooking to make HEALTHY versions of pancakes!! I have added two NEW pancake recipes to my blog!!

Meal Plan for the week- 21 Day Fix Approved

Last week was a rough one...my mood was off, I was overwhelmed with work, and I failed to plan my meals leaving me reaching for whatever was in sight.  Not to mention all of the wine that was consumed!

So today I got back on track and made my meal plan, went shopping and prepared everything for the week. I got more creative with my meal planning because I flat out was just SICK AND TIRED of salads EVERYDAY for lunch!  And of course had time for my 30 minute workout with Autumn on the 21 Day Fix workout plan! I seriously love this program because even if you fall off the wagon...it is so easy to get back up again! I am excited to start fresh and be ready to conquer the week!

I have found when I plan everything out for the week, I spend WAYYYYY less money on groceries which means more money in the savings account!....BONUS!! Meal plan below :) 

FRENCH TOAST (in slow cooker)

Another one of my breakfast favorites turned into a healthy recipe!!

INGREDIENTS:
2 eggs
2 egg whites
2 Tbsp of honey or agave
2 tsp of vanilla extract
1 1/2 cups of almond milk (or whatever milk you prefer)
1 tsp cinnamon
9 slices of whole grain bread (each slice cut diagonally to make 18 triangles)

Filling ingredients:
3 cups of dices apples or bananas
3 Tbsp honey
1 tsp lemon juice
1 tsp cinnamon

DIRECTIONS:

1. Add the first 6 ingredients together in a bowl and whisk. Lightly spray the inside of the slow cooker with nonstick cooking spray.
2. In a separate bowl, Mix all the filling ingredients together, making sure the fruit is coated. Set aside.
3. Place 6 triangle slices of bread in the bottom of the slow cooker.  Add 1/4 of the filling.  Repeat until there are 3 layers of bread.  Add remaining filling.
4. Pour egg mixture over bread. Cover and cook on high 2 to 2 1/2 hrs or until bread has soaked up the liquid.  
5. I topped mine with some liquified PB2, and heated up jam.  You could also do syrup. ENJOY!!

BLUEBERRY WAFFLES WITH CINNAMON HONEY PB

Heaven on earth!!  I love breakfast and I am always looking for ways to make healthy versions of the high in calorie classics.  Here is a good one...enjoy!

INGREDIENTS FOR WAFFLE:
1/4 c oat flour
1 Tbsp coconut flour
1 Tbsp powder peanut butter
1/2 tsp baking powder
1/4 tsp baking soda
2 Packets of Stevia
2 Tbsp almond milk
2 Tbsp unsweetened apple sauce
1 Tbsp Nonfat plain greek yogurt
3/4 tsp vanilla extract
1/2 tsp butter extract (if you want)
handful of blueberries

DIRECTIONS:
Mix dry ingredients together.  Then mix wet ingredients into it.  Fold in blueberries.

DIRECTIONS FOR PB:
Place 8oz of peanuts (unsalted) in blender with 1 Tbsp honey and cinnamon to taste.  Continue to blend until it turns into peanut butter.  NO SALT, NO OIL, NO SUGAR NEEDED!!

STUFFED SWEET POTATOES

When I saw this recipe I just had to try it!  My mom makes the unhealthy version of this over Thanksgiving so when I tried it and showed this to her...she said I'm hired this year to make it!  Try it out and let me know what ya think!


INGREDIENTS:
2 Medium sweet potatoes, cooked (bake or microwave)
1 Tbsp peanut butter
1 Tbsp cream cheese (1/3 less fat)
2 egg whites
2 tsp cinnamon
1 tsp vanilla extract
1/2 tsp pumpkin pie spice
mini marshmallows
corn flakes
almond slivers or pecans

DIRECTIONS:
1. Preheat oven to 375
2. Cut sweet potatoes in half and scoop out the middle, leaving the skin as a "shell"
3. Mix sweet potato insides with PB, cream cheese, egg whites and spices.
4. Scoop mixture back into shells.
5. Crush up the almonds and corn flakes, crumble on top and place a few mini marshmallows on top.
6. Bake for 15 minutes until marshmallows begin to brown.  Can broil for last minute if desired.

ENJOY!

21 Day Fix Results!!

This 21 day experience was pretty amazing.  I learned so so much about myself, my eating habits, how nutrition truly makes the biggest difference in results, and how food is surrounding us in our day to day lives without us even realizing it.

Week 2 was a bit of a struggle as I will flat out admit I cheated several times. The media surrounds us with food and I was weak and gave in. But week 3 I was STRONG and DETERMINED as I knew I had a trip to Florida just days away.  I stuck to it, did the 3 day quick fix at the end, did the double workouts and nailed it! It is more about what I learned than my "number" results but at the same time I am so happy with how much toning and how hard the actual workouts are. I thought there was no way a 30 minute workout could kick my ass...WRONG!

Things learned:

• I used to eat SO MUCH EXTRA food during meal prep
• I ate too much carbs
• I used to crave sweets and fruit all the time
• I would eat too close to bed time
• I didn't hydrate enough
• I worked out too much and did not match my efforts in the kitchen

After this 21 day fix, I will now take it into round two after a few days away in Florida to get some sun and relaxation time.  I will still hold myself accountable while away by knowing how much of each kind of food to eat, even when I am out to eat. SERIOUSLY those few bites of bad, unhealthy food is NOT WORTH THE GUILT AFTER! I will get my workouts in before hitting up the beach, and you better believe I am taking my shakeology with me!  I already looked up that the hotel had a gym before we booked it...have to sweat it out before putting the bikini on.

So the results.... Lost 7 pounds, 4 inches.  I am told my booty looks a lot smaller but that isn't one of the measurements I took haha so add a couple inches to that total lost! Waist is smaller, I FINALLY lost inches off of my soccer legs, and toned up my back and abs.  Beyond excited!

This program was by far the best way to learn how to eat properly.  It truly SIMPLIFIES NUTRITION, and CHALLENGES YOU IN 30 MINUTE WORKOUTS!! The color coded portion controlled containers were awesome!  If you are thinking about this program, JUST DO IT!

And always ask me Lynng258@gmail.com if you have any questions about the program!

Week 1 OVER! Heading into Week 2 of 21 Day Fix

Wow did this week go by so fast!  I was prepared for a week of starving and got just the opposite.  The 21 day fix is no joke...you are NOT starving, but instead are fueling your body with what it needs.  I was shocked that my body handled it so well.

DOWN 4 pounds so far--have yet to measure inches. But it isn't even about that, it is about how amazing I feel and how much more energy I have!

Things I have learned:

1. You can take the 21 day fix on the road!  I traveled out of state to North Carolina to visit my best friend.  I was scared because I had only been on the fix for 2 days and traveling was definitely a major concern.  Honestly, it was so easy to stay on track.  As long as your meals are packed and you are prepared then there is NO reason not to succeed!

2. WOW did I eat a lot of carbs before the FIX.  I used to eat wayyyyy to many, and crave them all the time.  I was probably over eating carbs because my body was still hungry due to lack of protein in my previous meal plans before the fix.

3. I used to eat fruit too close to bed time.  I will admit...I love my sleep. I have the habit of at least getting 8 hours a night so that I am not cranky.  Before the fix I would eat too close to bed time AND be eating fruit before bed. (Plus I was choosing the fruits highest in grams of sugar!)  All those sugars were bad for my body to break down.

 

4. 30 minutes of working out is definitely enough!  I LOVE being in the gym for hours.  Not sure if its the people interaction or what but it is fun and enjoyable to me.  But I have A LOT more time to do other things I love AND be caught up on all my work emails.  Plus working out from home is so convenient..no travel time around crazy Boston. TOTAL BONUS!



Looking into Week 2...

Meal planning was SO MUCH EASIER and I was SO MUCH MORE CREATIVE in the meals.  So excited for some of the foods this week!!  I may even substitute some healthy pancakes in for a breakfast planned!  And yes, there will be some edits for some "treats" which replace a yellow container in there twice this week because seriously those recipes in the 21 Day fix book are AMAZING!!  Here is the meal plan.

21 Day Fix Begins!

So some of you have heard about this new program by Beachbody called the 21 Day Fix.  Well yesterday started my journey on this challenge to see what it is all about.

First things first...what does it entail?

• 30 minute home workouts (with Autumn Calabrese who is an awesome motivator!)
• Portion control eating...NOT A STARVATION DIET (Color coded containers as shown!)
• Eating the right amount of different kinds of foods...based on your current weight
• Proper hydration (seriously make it exciting and mix it up a bit with some ideas shown below...live a little people!)
• Eating 5 meals a day, about every 2-3 hours

Can I Cheat?...Can I have a drink?

• Sure you can substitute one purple container for a 4oz glass of wine 3 times a week
• Autumn gives you "TREAT" recipes that you can use to substitute for one yellow container

But what about my SHAKEOLOGY?!?
Don't you worry shakeology lovers....you can still have your shake!  And personally I prefer it because it is an easy meal to "plan" and it substitutes as a protein. Protein for me is always a weak area because I just never eat enough of it.  A great tool they give you in the book is the tally sheets to make sure you are hitting all of the proper containers throughout the day. The first week was hard to plan, I will flat out admit that, but even after a day of doing it, it is so easy to follow through!







FREE FOODS....say whattttttt?
Yeah I was so excited to hear there were free foods too!  Mustards, vinegars, fresh or dry spices are just amongst a few under this category.  And thank goodness for this because I love my condiments!







What am I looking forward to the most?

• I am only on day two and yes I already lost a pound on the first day so clearly weight loss is a motivator!
• I am also looking forward to learning so much more about my nutrition.  It is crazy to me that I already realized how often I was eating TOO BIG of portion sizes.  I used to eat so much oatmeal in the morning and put minimal fruit in it where now it is the opposite way around!  
• 30 minute workouts!  I am a gym rat through and through.  I love being there, love being around people who share a health and fitness passion...but hell I can't pass up 30 minute workouts AT HOME!  I hate traveling to the gym in the snow so this will help!

 Have more questions on the 21 Day Fix?? Just ask!! 

SPAGHETTI SQUASH PASTA WITH SAUCE AND CLEAN TURKEY MEATBALLS

Step 1: To cook Squash cut it in half, take out the seeds, and place cut side down in a baking dish.
Fill with about a 1/2 inch of water and cook on 375 degrees for about 45 minutes or until tender.

Step 2: Let cool and then using a fork scrape the squash out.  It will look like long strands of pasta!

Step 3: Make homemade sauce or choose a clean eating one off the shelf.  Sorry no sharing my family's recipe!


Ingredients for Meatballs:
1 1/2 lbs lean ground turkey
1/2 cup finely chopped onion
1 egg lightly beaten
1 cup oat bran
3 Tbsp fresh parsley chopped
3 Tbsp fresh basil chopped
2 cloves of garlic mashed
1 tsp sea salt
1 1/2 tsp black pepper
red pepper flakes to taste (optional)

Directions:
1. Preheat oven to 400 degrees.
2. Combine egg and oat bran.  Add spices and mix.
3. Add remaining ingredients and mix.
4. Make into little meatballs and place on a cookie sheet sprayed with pam
5. Cook for about 20 minutes, turning them half way through.

ENJOY ALL THE ABOVE!!!!

PUMPKIN GRANOLA BARS WITH CHOCOLATE

INGREDIENTS: (upper right picture)
3 1/4 cup oats
3/4 tsp pumpkin pie spice
3/4 tsp cinnamon
1/4 tsp nutmeg
1/2 tsp salt
1/2 cup pumpkin puree
1/2 cup applesauce
1/3 cup honey
1/2 cup 85% dark chocolate broken into pieces
1 tsp vanilla

DIRECTIONS:
1. Preheat oven to 350 degrees and grease an 8x8 pan.
2. Combine oats, spices and salt. Set aside.
3. Whisk pumpkin, applesauce, honey and vanilla until smooth.  Pour over the oats and stir well. Stir in the chocolate.
4. Press into the pan and bake for 25-30 minutes.  Let cool for 5 minutes on wire rack, cut, then remove from pan and let cool.  Makes 12 bars!

CREAMY MUSHROOM & ASPARAGUS CRUSTED CHICKEN

INGREDIENTS:

1/2 cup diced mushrooms

8 stems diced asparagus

1 tbsp Dijon mustard 

1 1/2 tbsp Greek yogurt

2 chicken breasts

DIRECTIONS:

Mix mushrooms and asparagus together. Then mix in mustard and yogurt. 

Place the raw chicken breasts on a coated baking sheet. Sprinkle with salt and pepper if desired. Place mixture on top of chicken and cook for 15-20 minutes at 375 degrees. Enjoy!!

PUMPKIN PANCAKES

These Pancakes are moist and delicious and will for sure be a favorite!

INGREDIENTS:
1/2 cup plus 1 Tbsp oats turned into a flour
1 tsp baking powder
1 Tbsp granulated sweetener
1 Tbsp greek yogurt
1/4 cup pumpkin puree
1/4 cup almond milk
2 egg whites
Cinnamon and pumpkin spice to taste

Optional Topping:
1/2 cup greek yogurt
1 tsp vanilla
2 tsp granulated sweetener
4 Tbsp almond milk

DIRECTIONS:
Mix everything in blender and fry in a pan in some coconut oil or use a cooking spray.  About 45seconds to a minute each side.

Top with the greek yogurt optional topping or syrup and DIG IN!!!

CARROT CUPCAKES / MUFFINS

This recipe is YUMMY!!!  It is a cupcake recipe but to me it is too dense for a cupcake so I am going to go ahead and call it a muffin!  ENJOY!

INGREDIENTS
Cooking spray/muffin tin liners
3 large carrots trimmed and peeled
1 1/4 cups whole wheat pastry flour
1 tsp baking powder
1/4 tsp baking soda
1 tsp cinnamon
1/2 tsp ground ginger
1/4 tsp cloves
1/4 tsp salt
2 large eggs
2/3 cup maple sugar
1/4 cup oil

TOPPING:
1/4 cup low fat plain yogurt
1/2 cup cream cheese (1/3 less fat)
1/4 cup honey
orange zest (to taste)

DIRECTIONS
1. Preheat oven to 325 degrees and put muffin liners/spray the muffin tins.
2. Prepare the carrots and set aside.
3. Whisk together dry ingredients and set aside.
4. In a different bowl, whisk wet ingredients or use a blender/food processor to do so until smooth.
5. Add the dry ingredients in 3 different batches to the wet ingredients and mix by hand.  Then fold in the carrots.
6. Transfer to the pan and bake until a toothpick comes out clean (about 12-18 minutes depending on your oven)  Makes 12 muffins for 175 calories each.

7. In a food processor mix the topping ingredients until smooth.  Spread over the top of each muffin.

ENJOY THIS YUMMY TREAT!