Chicken and Cauliflower - leftovers

The picture doesn't give this meal justice!

Last night, I cooked chicken. Just cut up some chicken and threw it in a hot skillet of fat free Italian dressing. While that cooked, I steamed frozen cauliflower in the microwave in a Tupperware (my Mom sells this so I have to give a shout out to it....honestly one of my best purchases evah! --- If you want some, I will get you in touch with her). Anyhoo, while I was steaming the cauliflower, I put a little bit of grapeseed oil (you can use EVOO or whatever healthy fat oil you want) and 2 cloves of garlic in the skillet.

After a bit of the chicken cooking, I threw in some red onion and yellow and red peppers.  Let that cook up nice and brown.

Back to the other skillet: I added some mushrooms and tomatoes. Once the cauliflower was done, I drained it and mashed it. I put it in the skillet and let it simmer together. The last minute or two, I put some reduced fat mozz cheese on top.

That was my dinner last night. What was left over, I put in a TUPPERWARE container for lunch today. I put it on the stove and heated....added a few more veggies.

The flavors completely complimented each other!

Think of all the nutrients you get with this meal! Not a lot of carbs. High in protein.

Peppers - Lots of Vitamin C
Onion - Studies show that it can help lower your cholesterol and triglycerides
Chicken - Loads of protein
Cauliflower - More protein and low carbs

Two meals in one. And not an expensive or hard to make meal!

Can't beat that, can ya!

Try it and let me know what you think (below in the comments)

Arizona Bound

The past couple of days have been a complete blur! We looked at over 20 houses and a few apartments while visiting Arizona last week. But, believe it or not, we found one! One that the three of us agreed upon. The others will love it as well! NO DOUBT! Pool, grill, bball court, and a veranda. Wow! I am STOKED! 

But now, back in Ohio. Reality! In a matter of weeks - I will be an official Arizonian! (ftr, I will still scream for the Bucks - even though most of the time we don't need to scream...we just win) 

One minute, I am happy with tears, and the next minute, I am sad with tears. I can't believe that this is finally happening!

I am trying to stay positive. Look at the great things that are to come. Example - there is a freakin' BIKE TRAIL next to my house! I mean, it connects to my lot! WHAT! Oh, and I bought a yoga backpack last week. It will hold my laptop, all my other goodies, and my yoga mat. Which means, I can ride my bike to Yoga and to the coffee shop. Again, WHAT! This IS the life I have always wanted. I just didn't expect it to come so soon. Or so far away from everything I know. 

But wait, this is a good thing. I have to stay positive and keep my head high! My family and friends will visit. If I get too homesick, it's an airplane ride away! Only 3 hours and 45 minutes to fly back home! That's IT!

I can do this!
I am going to do this!
And I am going to freaking LOVE this!

My front yard view.....yes, that's a mountain - Camelback Mountain to be specific 

Stretching - the Importance

This website for runners is amazing! I have used it quite a few times and have shared it in my classes, with my clients, and my running friends. It really seems to make the body do the things in better form. After a long run, it's such a nice release to stretch out - but to have so many cool stretches, makes it even better. It's easier to run the next day or two. 

Stretching and warming up are critical when it comes to any type of working out. Whether you are cross training, taking a Pilates class, cycling through a Spin class, or going out for a run ~ warming up and cooling down are as important as doing the actual exercise....if not better. 

Key note to ALWAYS, ALWAYS, ALWAYS remember ---> static (holding the stretch in one position for a period of time) stretching is for the cool down - the after part of your workout. If you just stretch into one move and hold it and then do another stretch and hold it, you are pretty much putting your muscles back in square one. This is what you want at the end. Put your body back to the beginning. So instead, you want to slowly move and breathe into each stretch. Constantly moving into a stretch. Examples would be easy jogging in place for a minute OR reaching your hands above your head and grasping each hand and pulling over to the side and stretching out the obliques (sides of your belly) 

After you done, you can hold your stretch as long as you want! 

HAPPY STRETCHING!

AND REACH FOR THE SUN!

My opinion..............

So I was skimming on LinkedIn and came across this article which was amazing to read. I am 110% on board with this. He has more education and experience than I do so I will let him lead the conversation. 

The author brings up many reasons why I didn't bring it into my gym and I won't ever try it myself. I did offer a CoreFit program at my old gym but it was basic (but high impact) moves and I always pushed for form. I would stop my workout watch to ensure that people kept their form. That was more important to me than any of us burning a few extra calories. Once you get hurt, you are OUT! And who knows for how long! 

Since I ownED a gym, I always kept my opinions private. Only a few people knew how I felt about this.....but now that I don't own a gym, I can put this out here that I not a follower for CF and I wish it wasn't a fad. 

THE END. 

Today Marks a Special Day

Today was a tough start for me. My "oldest" -not by age- client's last day was today. Since I am moving across the country, he has chosen to take this summer to work on his Pelotonia Bike Ride. He is putting miles and miles in on his bike and needs to put his focus there. I had planned on being in the process of moving by June so this isn't a surprise for me. We had already discussed it weeks ago.

But still, it wasn't any easier saying good-bye. He is my friend who I will sincerely miss. We have laughed, we have cried, and we have worked very hard for his health and well-being. He is an amazing man, a true inspiration to the world, and a giver in so many ways to our community. He is a special person who I will always hold dear to my heart.

I am so very anxious to move to Arizona and get started with my new challenges but leaving my family and friends behind is probably going to be one of the toughest moments in my life.

~ Life is still good ~

Yet another one

Do you follow this blog for recipes? Just wait ----> There is so much more to come!

Keep following me and you will get all kinds of great tips for nutrition, recipes, training techniques - with videos, and lots more!

This meal was probably the easiest.
Side salad with feta and tomato.  Topped with balsamic, of course.

The veggie burger is organic and was premade - but organic! :)
Fresh veggies sautéed right along with this. Super easy!
Only about 175 kcals for this meal.
Carbs? What carbs!

In between spin and running.  Protein drink and lots of water!

Great Thursday!

Another great lunch!

Egg/Avocado Salad

HOLY CRAPOLA! 

My only words to describe the deliciousness that is in every scrumptious bite! And RIDICULOUSLY healthy for you! All the healthy fats a body needs! And full of protein - OF COURSE!

I only took 1/3 of it at first. Thought I would split it between THREE meals. Um no......I went back in and got the other part of my half. :)

Here's the DL on it:

Kcal - 423

22 grams of carbs

27 grams of fat (Remember, the GOOD FAT - it is made of avocados!!!)

18 grams of protein

543 sodium (a little higher than I would like but still well below my 2200 daily allowance

4 sugars! That's it! ONLY FOUR!

Want the recipe?
4 hard boiled eggs

1 avocado

1 Tbsp of light mayonnaise - now, if I wouldn't have been out of greek yogurt, I would have used that instead - MORE PROTEIN BABY! 

Scallions - however much you want

Then I put it on red lettuce and one mini pita pocket - get rid of this if you are wanting to cut carbs - I am running later so I am good with the ratio for my lunch. To add a little bit of color, cherry tomatoes - even though I am totally feeling the greenness.

Oh, and a little bit of salt and pepper. NOT MUCH! 

Cut that entire recipe IN HALF! Otherwise, you are going to consume over 800 calories for one meal. :-/

Enough said on that. Otherwise, I am going back for more. And I MUST save this for lunch tomorrow! Maybe skip the pita bread :) 

Buen provecho! 

#healthyandhappyeating

Darjeeling - Reminds me of Darling......

And every time I pull my tea cup out to make tea, I always say to myself (or to my puppy) "Daaahhhling!" 

But the tea that is in it isn't Darjeeling, it's green tea mango. One of my absolute favorites. Probably the tea that got me really loving loose leaf tea and not wanting to ever drink out of a regular prepackaged tea bag again! The smell is overwhelming in a calming fashion. It simply releases any tension in my soul and lets out only goodness. 

I started drinking tea because I have read enough studies saying that it is SUPER good for your health --- and anything to help my health, I am going to go with! But now, I drink it because I like it. A lot! 

I think everybody should drink loose leaf tea....and I think that if you just found the right one, it would be very easy to have a cup or two or three a day. Easy! 

Well, on to our health! 

#happytea

Lunch! YUMMO!

LUNCH~I love putting together creations. 

Here's how I planned this out. I had plenty of fruit for my breakfast and added a few more pieces in my morning snack of Greek yogurt so I needed to make sure I was getting some extra veggies in on my lunch. 

Oven roasted turkey breast with Muenster cheese on top of a bed of red lettuce and "part" of a mini pita bread ( I couldn't bring myself to eating the entire pita) - Oh, I layered the pita with garlic hummus. I ate it with a fork so I didn't eat all of the bread. GOOD IDEA, HUH?!!!!

Passing those calorie savers along to my friends. :)

Thanks to my running buddy, Amy, I had sugar snap peas for my side. I wanted something crunchy. She told me to throw some in boiling water for 2-3 minutes and then immediately dump them in iced water. WOW! Super delish!  Great side....kind of sweet but totally nutritious! 

Here's the DL on it:

331 kcal 

31 carbs

25 protein

12 fat

4 sugars

WHAT!? Yep! That healthy and only took me about 5 minutes to prepare.

If you are packing for lunch and don't have a stove to heat up the turkey and cheese, eat this baby cold! 

Buen provecho

My Momma

BONNIE JEAN

Probably the most amazing woman on this earth. Honestly. She bends over backwards for me. For my family. For my brother. For anybody who asks. She doesn't judge. She truly is somebody you want to be in your life. 

My Mom has a laugh that is contagious. You can't help but laugh with her! 

I have to write this blog about her and give this minute to her because she deserves this and so much more! 

I like this picture that I took of her last Sunday. We were having a late lunch with my brother and husband because my bro was heading back home in a few hours. It was a beautiful afternoon. Not hot. Not cold. Just perfect. Mom and I have learned that we both like sangrias. Not every day (as they aren't the healthiest drinks haha!) but occasionally....on our dates. We always get one or two...sometimes three. 

I look forward to my time with her. Alone. Just us. We talk about our kids, our husbands, our lives, and we laugh and, of course we wouldn't have McCreary blood in us if we didn't cry!

I have always had a bit of jealousy -  not bad jealousy ---- that's such an ugly word - but a little bit of it anyway- of her visits to see my brother. She would go out there (he lives in the DC area) and stay with him for days. They would go out on the town. Have fun together. Have dinner together. Drink together. Just enjoy each other. And I know that I get to see her whenever I want. It wasn't ever that. Most of our visits were family events, holidays, birthdays, etc........Not just hanging out. I made that change last year when I decided that I could make that happen right here in Ohio. Even if just for an evening. And it's amazing! Our next date is Mother's Day. Haven't decided yet on a location but we know that we will be having mimosas and a great brunch!

To get to my point ---> I can't wait to have her out to Arizona with me! How much fun is that going to be! 

So, to finalize my thoughts on my beautiful Mom ~ I couldn't ask for a better person to be my mother. She was my rock growing up. She is my rock as I am grown up. I love her and only feel so lucky that she is MY MOM!

Life is good!: Life is so very good!

Life is good!: Life is so very good!: I am sitting in my home office, my puppy at my feet, green mango tea in my teacup, and listening to the birds chirp outside my window. The h...

Life is so very good!

I am sitting in my home office, my puppy at my feet, green mango tea in my teacup, and listening to the birds chirp outside my window. The house is pretty quiet. The sun is on it's way to settling in for the night. I am peacefully content. This is me, tucked away in my amazingly beautiful home in Ohio. 

But I sit here, trying to focus on a healthy lifestyle program for a client, and all I can think is, "how much am I going to miss this?"  Arizona isn't so far away. I might be living there by this summer. 

Funny how the world changes - in the blink of an eye. 

Am I going to miss the sounds of the birds that I know so well and replace them with other sounds? What about smells? Different zones, different plants, right? 

I KNOW that I am NOT going to miss winter. NO WAY! Not in Ohio! Rumor is that Arizonians swim on Christmas Day! WHAT!!!! Yep, that will be me and yep, that will be posted on every social media that I have connections. 

I can't imagine not living within 30 minutes of my parents. Or 5 minutes from some of my best friends. I have always been one to completely surround myself with my close people that how will be I be without them so near? 

Thank God for technology! 

I have to say that I ABSOLUTELY CANNOT wait to be out west. Every part of my being, for the last three months, have been consumed by this thought....especially on those super icy cold days here in Ohio. 

Valley of the Sun ~~~ I cannot wait to call you Home. 

What gives you inspiration?

I have to tell this story.

I came into work yesterday. My late day but was in early for multiple reasons. Well, come to find out, it was for one major reason. An old client of mine is back....but back on her own. Which is good! I am proud of her doing this alone. She has the drive to do it and she is doing it! Anyhow, I come in and she stops me. She wants some help with a cardio program and asks me if I can help her. OF COURSE I CAN!

Instead of writing her one, which I typically would do, we talked about it. I told her the difference of intervals to endurance and adding lean body mass workouts in between to help along the way. Things that she learned with me during training last year. After about 30 minutes of discussion, she has it down. She is going to do 2-3 days a week of interval training. Starting out with 30 seconds of sprinting - at a comfortable sprint pace for her - and then 1 minute of walking or slow jogging. Whatever she is comfortable with and will grow from there. 

She tells me that she is all about music. It drives her! (I can totally relate because I am completely the same way. Music is part of my being so I get how it can energize her while on the treadmill) She loves the song Roar by Katy Perry. Such a great song!

Today, she comes into the gym. Gets on the treadmill. I ask her if she wants me to hook up her music to the speakers. She is good with that :)

Now, I have video surveillance in my office so I can see everything that is going on while I am at my desk. 

The music is blaring - love it - and I look at the camera, she is sprinting! She is pushing herself! And she is successful! It honestly brought tears to my eyes to see this - to be able to experience this. To watch her go past what she probably thought was her limit.

Thank you for being you and for being such an inspiration to so many of us!  

Just had to blog about running today. I haven't ran since Nov 12th - unless you want to count the 1/4 of a mile that I tried to run a couple of weeks ago. My ankle is still not completely up to par which means still no running. The only positive aspect I bring out of this is that at least it isn't summer.

I SO MISS RUNNING. :(