Taking a step back!

I am fastly approaching the end of the semester next week and have been highly bombarded by homework and stress.  My energy levels have been at their lowest and I am finding it hard to drag my butt to the gym.  But I am still going everyday and working my hardest.  Last night though I decided I needed a break my body is yelling at me to take a break, so for the first time in months I skipped the gym.  I know I had major withdrawls for not going but I actually got to bed early and slept well.  For weeks now I make it to the gym six days a week sometimes twice a day.  I have been reading that even though working out is great for relieving stress your body needs rest as well.  Your not going to gain weight just by skipping a few days at the gym to take a breather.  In fact your metabolism will still work hard to digest all the nutrients you are taking in.  In looking forward to the next week and a half being over with I am also taking a trip to Las Cruces to see my good friends after that I am back in full gear.  I am looking into a few new things for articles that have sparked my interest.  Its also time to step up my game at the gym so that I don't hit that plateua period again which I hate and decreases my motivation.  One thing that has been keeping me motivated are the amazing comments people are giving me on how improved my physique has become.  This gives me the greatest motivation to keep pushing forward.  There is also nothing better than getting a compliment from a complete stranger!  I am looking forward to posting new articles and some yummy recipes I have been experimenting with!

Grilled Veggies!

This is whats for dinner along side brown rice and some ready marinated Jamaican Jerk Shrimp I found in the organic grocery store.

Makes 5-6 Servings


1 each of red, green, and yellow peppers diced into bite size pieces
1 small zuccini diced into bite sized pieces
1 small yellow squash diced into bite sized pieces
10 cherry tomatoes sliced in half
3 green oninons diced about an inch in length
Packet of prepared fajita seasoning
1 tsp. dried Basil leaves
1 tsp. sea salt
1 tsp. black pepper
1/4 cup extra virgin olive oil

In a medium mixing bowl combine all vegetables, basil, salt, pepper, fajita seasoning, and olive oil.  Toss until evenly coated.  Then place veggies on a large piece of heavy duty foil and fold sides over until completely sealed on all sides.  Place on grill and grill until fork tender or crispy if you prefer.  This recipe can also be done in the oven.

Water,Water, Water!

I can't stress enough the importance of water for proper nutrition and health.  Whether you are living an active lifestyle or not water is the single most abundant nutrient in the body.  Our bodies are made up of 75-80% water which means yes we need to drink plenty of water each day because our bodies also lose water.  About four years ago I started suffering from kidney stones.  I know have them chronically getting them every 3-4 months and let me tell you they are far from fun.  Many people say it is the equivalent to giving birth.  When I went to my specialist he did a diet analysis and we targeted the things that we thought may have been producing the kidney stones in my urinary tract.  I have always been a water drinker but when he told me that I needed to drink at least 3-4 quarts of water,  I looked at him like he was nuts.  There was no way I could down that much water in a day.  Well today I down about that much if not way more especially on my heavy cardio days.  The first thing I do in the morning is head for a glass of water!  Drinking water with every meal, snack, and at my desk helps me accomplish this.  I basically never go anywhere without my water bottle.   So many people don't drink water because it has no flavor and it is much easier to grab for a soda or juice.  Sodas and juices are packed full of sugars that actually can dehydrate the body.  At times I too get bored with water.  I will drink green tea from time to time and of course coffee in the morning.  You can make water taste better by adding stuff to it my favorite is the juice from a fresh lemon or lime. Other things that are good are mint leaves, frozen fruits such as peaches or strawberries.  I also like to add a splash of all nautral cranberry juice.  Water doesn't have to be completely boring.  I also use a water bottle throughout the day that has measurments on it so I can track how much water I drink.  By drinking more water throughout the day I have noticed I don't get those mid morning or mid afternoon hunger attacks and I tend to eat less when I sit down to have a meal.  Sometimes a headache or a growling stomach can be subsided just by drinking some water.  Its our body's way of telling us we are thirsty. Water works with the blood to help filter out the poisons and bad chemicals from our bodies.  Like helping our kidneys filter out waste products so you don't produce kidney stones or develop other health problems.  The oxygen in water also helps to enhance healthy hair and nail growth and leads to a glowing complexion. I do spin classes about 3-4 times a week and for every minute you are on the bike you should drink one ounce water.  So if you do 45 minutes then drink 45 ounces of water.  This helps you to replenish the water lost while you are sweating!  If you lift weights drinking more water will help to synthesize protein which is essential for building muscle.  I have greatly increased my protein intake since I started lifting weights.  By increasing my water intake it will help my kidneys to flush out the extra toxins that may accumulate from a high protein diet.  Not that a high protein diet is bad for you it is actually very beneficial just increase your water intake.  Drinking more water can help your body from retaining water.  One of the main reasons your body holds on to water is because it isn't getting enough and when you finally feed it to your body it holds onto it often storing it around your midsection.  The digestive system breaks down food more efficiently when you are well hydrated which means you will be more regular.  I could go on for days about the health benefits of water!

Oatmeal Chicken

Oatmeal Chicken
Makes 2 Servings (can be doubled)
Preheat 375
Prep-time 10 minutes
Bake time 1 hour

2 large chicken breasts (completely defrosted if frozen)
1 cup quick oats
1/2 cup flax seeds (whole)
3 egg whites, 1 whole egg
Tsp. Salt
Tsp. Pepper
Additional Seasonings: I try different seasonings everytime such as cumin, cayenne pepper, garlic, or paprika.

Put oatmeal and flax seeds in a blender and blend until well combined and almost the consistency of flour.  Put mixture into a large ziploc bag, add spices and shake.  In a large shallow dish mix 3 egg whites and 1 egg and coat the chicken.  Once chicken is coated in the egg place in bag with oatmeal and flax seed mixture and shake.  Place coated chicken in a glass baking dish and put in oven for 1 hour.  I turn the chicken over after a half an hour to ensure that both sides get brown and crispy.  Bake until it is white all the way through but still juicy.

I always make extra of this recipe because the chicken is great warmed over the next day either as your meal or even a protein filled snack.  I serve it with asparagus, but it goes great along side any vegetable.

Getting a routine, setting goals, and sticking to them!

So for the last nine months I have been "unemployed" which has given me an opportunity to really focus on school and getting back into shape.  I have always worked out and tried to eat relatively healthy but being away at college there were always many temptations.  I have done Jazzercise since I was in highschool with my mom.  It was to the point where I was doing it twice a day but seeing very little results.  This was probably do to the fact that after a class I would meet up with friends at a resturaunt or bar and indulge in appetizers or drinks.  Working 12 hour shifts three to four times a week and being a full time student didnt help either.  Many nights after leaving work at 7:30 I found it easier to just stop at one of the many fastfood resturaunts that were right by my apartment.  I thought well I will work it off by making it to an extra Jazzercise class tomorrow.  Yes Jazzercise is fun and I am not saying anythign against it but it wasn't enough for me.  Once I had moved from Las Cruces and settled in Albuquerque I decided I would start hitting the gym with my boyfriend who also enjoyed working out.  I told him I want to go to the gym and I want to start lifting weights with you.  So he helped me get going and also introduced me to spin classes (one of my many new addicitons)  Together we both decided that we were going to start eating healthier and hitting the gym as much as we could.  In the beginning we started off slow.  He knew the gym part of it and I new the nurtrition part of it.  Anyone who knows what it takes to lose weight and maintain a Healthy lifestyle knows that diet is 80% of it and working out is only 20%.  Lets not forget lovely genetics also plays its role but only 10% the rest is completely up to you.  When deciding that you are going the start eating healthy and working out you have to set goals for yourself and really stick to them.  It isn't easy and you won't see results overnight it takes a lot of patience and time.  So the first two goals I set for myself were to start looking for ways to cook healthier and I wanted to lose 10 pounds.  I went through the kitchen cabinets and realized I am a huge carb junkie pasta, breads, and rice! I love it all!  Not all carbs are bad for you so the first thing I did was throw out all the bad carbs and replace them with good carbs.  Examples of good carbs are whole grains such as pasta, rice, breads, and oatmeal.  So with these two goals set I started off.  Within the first month I was down the ten pounds and was eating healthier.  First two goals accomplished time to set new ones.  I decided ok now time to lose another ten pounds, start defining my muscles, and add more yummy clean foods to my diet. I started looking for recipes, asking for fitness advice, and researching.  It was easy to stay on top of things because I wasn't working.   Well that wasn't going to last forever so about a month ago I started back to work only part-time but I am still in school full time.  The first thing I thought was how am I going to stick to my healthy diet and get in work out time especially working in an office when there are many temptations.  I started planning ahead.  Every weekend I spend a day preparing snacks and easy to warm up meals for the week.  I plan my dinners ahead of time and get it all together in the morning before I leave so when I get home I just pop it in the oven or on the grill.  Nothing is ever deep fried and I use only olive oil or canola oil (great source of Omega-3's).  Another thing I though would be hard at work especially in a busy medical practice is getting in my 4-5 meals.  This has not been a problem at all.  The night before I make all my snacks an meal for the day so that when I get up in the morning I just pop it in the cooler and go.  I know getting up in the mornings is hard and many of us are always in a rush and don't have time to eat breakfast.  I have always been a breakfast person so I have to eat.  I give myself at least a half an hour extra in the morning to eat a good hearty breakfast.  Breakfast is where I do my most protein and my most complex carbs of the day.  This helps me get through the day without crashing mid-morning and heading for a donut or bagel.  I also have more energy throughout the afternoon when especially after lunch you tend to crash.  Since working I have become more determined to accomplish my goals and my will power has greatly improved!

Asian Grilled Salmon Recipe

So I decided to post new recipes that I try and hope that you like them too!

Asian Grilled Salmon
Makes 2 Servings
Pre-Heat oven 325
Prep Time: One Hour
Cook Time: 30 minutes

2 Salmon Steaks (completely defrosted)
1 Tablespoon Dijon Mustard
1 1/2 Tablespoons of good quality soy sauce (low sodium)
3 Tablespoons good quality Extra Virgin Olive Oil
1/2 Tablespoon minced garlic

Combine dijon mustard, soy sauce, EVOO, and garlic in a bowl and wisk until well combined.  Place salmon in a shallow baking dish and coat both sides evenly.  Let fish marinate in the fridge for one hour.  Place fish in 325 degree oven for 30 minutes or until cooked to your desire.  This fish can also be grilled.  Just remember to watch it closely.

Fish is a great source of Omega-3's I make fish at least three times a week so I can get the amount of Omega-3's my body needs! It is also a great source of protein.  A six once salmon steak has up to 34 grams of protein!

I like to eat this with brown rice or fresh steamed green beans.

Hemp seeds

So I was reading my bible (Oxygen Magazine) April's issue and the cover girl had an article on one of her daily menus.  In it she used hemp seeds in almost every recipe.  This made me curious so I did some research on it.  The hemp seed out of all seeds like flax it is the most nutrionally beneficial.  I always knew the hemp seed was good for the skin.  I use hemp lotion all year round.  This seed comes in seed form of course, oil, hulled, or ground.  You can also find this tiny seed in salad dressing, nutrition bars, breads, cookies, frozen fruits, waffles, and pancakes.  As far as protein (which is something I am always looking for in new foods) it also has the highest amino acid complex (protein building blocks).  Hemp seeds also contain the perfect omega-3 and omega-6 ratio.  This seeds aids the immune system to fight disease, is good for cardiovascular health, and affects your mood.  Any of us fitness people know that certain supplements can make us grumpy but the hemp seed will counter act with that affect.  I know some of you are thinking is this illegal.  No it is not you can buy it right in the whole foods store.  Yes it is canabis sativa but you will not get high from it and it will not cause the munchies! As I learn more on this seed I will post!!