LiveFit Phase1 Wk 1 End

Alright! 

I made it through the first week! 

After a few days of eating high protein my stomach feels much better and as a whole, I actually I feel better. I feel more energized, and best of all, I NEVER feel hungry after meal! 

Even though I have done strength training through the majority of my weight loss journey I am quite sore from these workouts. They are no joke and I am thankful. 

I feel confident at the gym lifting the weights and I am proud of myself for pushing myself to lift even heavier weights. 

The total weight lifted for the week was 28,020 lbs!
Feeling like a beast

As the week progressed I found myself eating about 1300-1350 cals a day and within that I was averaging anywhere between 120-130g of protein daily.

My diet mostly includes: 
Protein shakes (body bi vi)
homemade protein bars, 
turkey balls, 
lots of turkey breast, 
hard boiled eggs (1 a day), 
cottage cheese,
greek yogurt, 
brown rice, 
tortillas 
and LOTS and LOTS of veggies. 

I did go out to Olive Garden with my husband and got a chicken entree and ate all the chicken, half the pasta, and lots of salad on the side. 
I share this with you, because even if you are following the planed out diet to a "T," she generally only gives you the amount of the food you should eat so you have the ability to get creative and eat any type of food you want.  So as long as you are getting 6oz of lean protein, 1 portion of a starch and unlimited veggies you can eat anywhere and anything. Enjoy it!

The following are my body measurements, I will post these again at the end of phase one and continue after each phase for comparison:

• Weight: 139lbs
• Body fat: 24%
• Chest: 34 in
• Arms 11.3 in
• Hips 36.50 in
• Waist 33.50 in
• Calves: 15 in
• Forearms: 8 in
• Shoulders: 40.5 in
• Neck: 12 in

I am feeling great right now, enjoying my rest days but ready for week two!

 My new mantra:

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Burning Arms: Literally

My arms are on FIRE!

Man this was an awesome arm work out video that requires no weights just fast, upbeat arm rotations and swings.

I have always been self conscious about my arms; When I was big, they were big, and as I got smaller I had extra skin which, thankfully over time and my new love for weight lifting, this has decreased a great deal.

But one could always use a little switch-up in their work out routine. So give this video a try and let me know how you feel afterward!

Let em' burn!

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Cranberry Lemon Scones

Scones are a pastry I did not enjoy until I went to London. 

I would anticipate tea time every day just so we could venture out and find a Patisserie and enjoy some delicious freshly baked tea and scones. 

But I've never attempted to make them myself, and man what was I thinking: They are so easy!

So I had some fresh cranberries and lemon on hand and decided they would be the perfect fit for my first attempt at scones.

I used the methods from an article in the Atlantic: The Secret of the Irish Scone, as well as from the blog skinnytaste, to create a fluffy, golden brown, and healthy-for-you scone. 

Ingredients: 
1 1/2 cup all purpose flour
1/2 cup whole wheat flour
3/4 cup buttermilk 
1/4 cup granulated sugar +3 tsp, divided
1 tbs baking powder
3 tbs extra virgin olive oil*
2 tsp vanilla extract
1 large egg
1 egg white**
2 tbs lemon juice + 1 tsp, divided (fresh or from a container) 
1 cup fresh cranberries, chopped

* I used 3 tbs but I could taste it  in the final product, and feel like maybe 2 will be enough--I'll try that next time and update) 
**If you don't have egg white or don't want to waste a yolk, use milk.

Directions:
Preheat oven to 500 degrees (yes, that high!), place rack in the middle
Line large baking pan with parchment paper.
In a large bowl, mix flours, salt, and baking powder, set aside. 
In a smaller bowl, mix buttermilk, sugar, whole egg, vanilla extract, 2 tbs lemon juice and olive oil 
Mix in chopped cranberries into the flour mixture
Slowly add in buttermilk mixture, blending flour mixture the whole time.

Dump dough onto a well floured surface (yes, it will be sticky) and with floured hands kneed dough 3-4 times. 
Place dough onto parchment lined baking sheet and press into 8 inc circle--should be easy now that dough is floured. 

Using dental floss slice dough into 8ths but gently pressing the taught string into the dough. 
Glaze the to of the dough with egg white, 1 tsp of lemon juice and 2 tsp of sugar. 

Place in oven turn oven down to 425 and bake for 15-18 min, until top is golden brown and tester comes out clean. 

Serve warm with Tea, Coffee and or course JAM!

Enjoy!!!!

Healthy Mexican Pizza

When I was a young girl, I loved Taco Bell's mexican pizza.
I could eat one whole paired with hard-shelled 1-2 tacos and soda. 1000+ calories without a blink of an eye. 

Thank goodness I have learned different eating habits.

But I still crave the layered beefy and bean entree. 
So using some healthier food ingredients I created this delicious alternative that tastes PHENOMENAL. 

Ingredients:
2 corn tortillas
1 tsp olive oil 
2 oz 93% or more ground beef
2 tbs salsa of choice
3 tbs black beans
1 tsp sriracha
1/8 cup shredded cheese
chopped lettuce

Directions: 

Cook ground beef to your liking (I had left overs from tacos earlier in the week)

Preheat oven to 400
Spray, wipe olive oil on both sides of the corn tortillas
Bake in oven until crispy and golden brown, turning once

Smash black beans in a bowl and mix with sriracha

When tortillas are done. Top one tortilla with warm beef, salsa, and 3/4 of the cheese.
Top the other tortilla with the smashed beans mixture. 

Microwave for 30 sec. 
Top cheese tortilla with lettuce, then place smashed bean tortilla on top of beef tortilla and top with 1 tsp of either salsa or sriracha (if you like it extra spicy) and the other 1/4 of the cheese. 

Enjoy!!!!

Nutritional Info:

all approx depending on the ingredients/brand you use. 

257 cal * 28 carbs * 4 sat fat * 19g protein* 5 fiber

Healthy Oatmeal Raisin Cookies

These are my husband's favorite kind of cookies. Ever since I turned healthy foodie I have tried many different recipes for these loved cookies, and of course some yummy hits and some major misses. 

These ones are adapted from Nick Malgieri's cookies and are one of my favorite. 

Chewy, soft, and healthy. Need I say more?

Ingredients: 
1/2 cup wheat flour
1/2 cup white flour
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/2 cup brown sugar, packed
2 tbs butter (I used parkay)
1 large egg
1/2 cup applesauce
1 tsp vanilla
1 1/3 cup oats
1/2 cup raisins, packed

Directions:
Preheat oven 375 degrees
Line a cookie sheet with parchment paper

Option 1
Whisk flour, baking soda, baking powder, salt in a small bowl

In large bull cream butter and sugar together then add egg, vanilla, and applesauce. 

Blend dry into wet ingredients and blend in oats and raisins. 

Option 2 (I did this one) 
In a stand mixer cream butter an sugar. Then add egg, vanilla and applesauce and blend well. 
Add in 1/2 cup white flour. Blend well. Add 1/2 cup wheat flour, baking soda and powder, and salt. Blend well. 

With a spatula fold in oats and raisins.

Spoon our cookie dough 2 inch apart from each other. gently press down with a fork.

Bake for 10-12 min. Lightly golden. 

Cool then enjoy!!!!

 Nutrition Information:

Making 22 cookies; serving size: 1 cookie

70 cals * 15 carb * 0 sat fat * 2 g protein * 1 g fiber

300 Ultimate Abs

 

"OUCH!" 

is what I exclaimed breathlessly after completing this ab work out. 

But it was well worth it. 

This is not just your average sit up 1000000bagillion times workout and not your "only working your front- abdominal-area" workout 

This is a full CORE work out. 

11 workouts
1 set of 25 reps each

Have 15 min? 

Want to brag that you just did 300 abdominal exercise? 

Than check this chicka's blog out:KayciesAntics 

She has Pictures to go a long with every move 

 (They are not of her...) 

but still, a Healthy foodie's dream. 

So get your gear on and bust it out! 

Here is a List of what we are doing:

1.  In-N-outs
2. Bicycles
3. Reverse Bicycles (concentrate on these)
4. Crunchy Fog (these are the easiest for me...ODD)
5. Cross Leg/Wide Leg sit up
6. Scissors
7. Hip Butt ups (really work your lower abs)
8. Heals to Heaven
9. Roll up/V-Up (THE HARDEST ONE!!! GAHHH) 
10. Leg Climbers (I like this one, never heard of it)
11.  Kayakers (row, row, row!)

   

  

Let me know how you feel afterward!

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Turkey Bacon Ranch Wrap

I know what you're thinking.....

Ranch?

Bacon???

Tortilla????

HEALTHY?????  

YES I SAY. YES. If you make it like this:

 

Ingredients:

1 medium-large tortilla, big enough for wrapping (I used my homemade tortillas)
2 slices of cooked bacon
1 1/2 slice of deli sliced turkey
2 tbs shredded cheese (I used colby-jack...but you can use any flavor)
1 tsp ranch mix
1/4 cup ranch (the dip mix, NOT the salad dressing mix)
1 tbs milk (any...your choice)
handful of greens (spinach, romaine, leafy green...etc.)
3-4 cherry tomatoes

Directions:
- Mix ranch mix, milk, and Greek yogurt to make your Ranch. (You will have plenty of extra...use on a salad its awesome and WAY healthier)
- Lay tortilla flat and top with 1 tbs-ish ranch mix, then shredded cheese.
- Put in the microwave for about 20-30 sec to melt cheese
- Then add greens, cooked bacon, and turkey--I Microwaved the turkey for 15-20 just to warm since everything else was. 
- Top with tomatoes. 
- Roll tortilla into a burrito. 
- Cut in half to see your awesome layered creation. 

EAT!

ENJOY!!!!!

 Nutrition Information: 

~255 Cal * 24 carbs * 4 Sat Fat * 16 g Protien * 3 g Fiber 

Chocolate Cake-Single Serving

All right chocolate lovers

This one's for you. 

Seriously, 

only for you. 

Single serving chocolate bliss  that you don't have to feel guilty about, because it's healthy in the best chocolaty way.

Cake Ingredients
2 tbs whole wheat flour
1 tbs all purpose flour
1 tbs Cocoa powder
3 tsp brown sugar
1 packet Truvia sugar
1/4 tsp baking soda
1/8 tsp salt
2 tbs unsweetened applesauce
2 tbs almond milk
1 tsp vanilla 

Directions:
Mix all dry ingredients in a mug or small baking dish (ramekin) very, very well. Add wet ingredients and mix very, very well. 
Microwave for 50-75 sec. (All microwaves differ. Stop occasionally and check to see if cake is formed and no longer runny)


Chocolate Drizzle
1 tsp chocolate chips
1 tsp cocoa powder
2 tsp coconut oil
2 tsp almond milk

Place all ingredients in a small microwave save bowl. Microwave for 20-30 sec. Watch carefully, you do not want to burn chocolate chips. It is okay if not all the chocolate chips are melted the mix should be warm enough that when you stir it they should melt. 

Drizzle over cake....

It's okay to lick your fingers....and the fork...and the plate.... no judgement here. 

 Enjoy!!!!

Nutrition Information:

Cake Only 

96 cal * 26 carb * 0 Sat Fat * 2 g protein * 4 g Fiber

Drizzle Only

Recipe above makes 2 servings.

43 cal * 1 carb * 4 Sat Fat * 0 g protein * 1 g Fiber

French Bread Pizza

Yes. 

This recipe couldn't be any easier, but is my husband's go-to food at the fair,

so I thought I'd make it at home and of course healthier. Turned out amazing. 

Especially since my husband made the sauce.

 His sauces are delicious!

****This recipe's ingredient measurements  are truly based on what and how much you want. Add as little or as much as you want, substitute and add to your heart's content.****

 Ingredients:

1 loaf of French Bread (we used Italian it was bigger)

 Marinara Sauce (we used my husband's homemade)

2 handfuls of Turkey pepperoni

 2 cup mozzarella cheese

Handful of shredded spinach

2 tbs olive oil

 Directions:

Preheat oven to 450 degrees 

Foil a baking sheet

 Slice the bread in half and oil top of loaf edges and soft part 

 Bake for 5 min until loaf has lightly golden edges

Add marinara sauce to the loaf

Top with cheese 

then layer with pepperoni and shredded spinach

 Bake for 7-9 min until cheese is bubbly

Slice and Enjoy!

No Sweets Week

Alright. 

This is my second attempt at no sweets for

 one whole week. 

This is not just no candy or dessert (which I normally help myself to every night...don't worry it's within my calorie count) this is a "no food that doesn't have natural sugar built in it" week. 

THIS IS HARD

 You have to constantly read labels and think outside the box but....

THIS IS REWARDING. 

The last time I did no sweets week it was the week of  

Valentine's Day. 

Talk about temptation week.

 Cookies, cupcakes, and chocolates galore were being thrown at me from every angle.

 But you know what....

I used self discipline, said no thank you, and by the end of the week I was 2lbs lighter!!!!

 (A HUGE LEAP FROM MY NO WEIGHT LOSS IN OVER A MONTH, PLATEAU STRUGGLE)

After that I was sold. 

I figure it must have been just enough of a change to kick my plateau in the bottom, 

change my digestive system and get the ball rolling on my final steps towards my weight goal  

(which I reached a month later!!! 133lbs from 180lbs) 

So why do it again? 

Well, since being married I picked up a few of those pounds, 

seriously not in a bad way,

 but I did find myself giving into the sweets a little too much. 

So No Sweets Week it is!

Also, I found last time that by not having sugar for a week I didn't crave it as much afterward.

(I'm not giving up sweets for ever, trust me!)

So give it a try and let me know your results. 

As ALWAYS, you know your body; you know your limits, so please be healthy about making a change in your diet. See your doctor if you have major medical concerns. 

NEVER STARVE YOURSELF or ABUSE YOUR BODY

Your Beautiful, Strong, and AWESOME.

Happy Healthy Living  My Friends,

~Felisha

Roasted Chickpeas

Sometimes we just need a little crunch in our life. 

Don't go for the chips.

 Go for the Chickpeas. 

Your body will thank you later. 

They can be made sweet, spicy, salty...pretty much anyway that you can concoct in your mind and toss in a bowl with them you can have. 

So make em'!

Ingredients 

• 1 can Chickpeas (Garbanzo beans)
• 1 tbs olive oil
• 1/2 tsp salt
• 1/2 tsp pepper
• 1/2 tsp paprika
• 1/2 tsp garlic powder
• 1/2 tsp cumin
• 1/2 tsp ground mustard 

Directions:
Preheat oven to 400 degrees.
Rinse Chickpeas in a colander, and then dry VERY WELL. (they will turn mushy if not)
Mix spices and olive oil in a small bowl. 
Add chickpeas into mixture and toss well. 
Lay on a baking sheet and place in oven. bake for 30 min or until crunchy. After the first 20 min or so shake pan to make sure they don't burn. Repeat as you see fit. 
   

ENJOY your very healthy protein enriched snack!

Nutrition Information:

 Makes about 5 severing. Serving size 1/4 cup.

100 cal* 14 carb* 0 sat fat* 4g protein* 4 fiber

Breast Cancer Awareness (Never Lose Hope)

Breast Cancer Awareness

It's October and everything is turning pink. Literally; Out here in the city of fountains they have dyed the water pink to help raise awareness. It's a wonderful effort and I am thankful there is a full month dedicated to it, but I am a strong believer in it always being any type of cancer month.

My mother was a victim of  breast cancer, as well as thyroid, and uterine cancer but I am very very blessed to be able to say she was able to have ALL of it removed without a lick of chemo and is living healthy as a survivor.

Unfortunately, this is not the case for thousands of other victims and their families as there is still no cure for the cancer. So I'm writing this post to allow space to grieve,  a space to share memories, a space to unite those who share this burden, and a space to reach out and teach those who are unaware of cancers deadly trace. 

I encourage ALL WOMAN, not matter what age to perform self checks and of course make those mammogram appointment no matter how uncomfortable. 

Here are some links that may be helpful for tips, advise, self check guide and much more. 

Susan G. Komen for the Cure--  

"Nancy G. Brinker promised her dying sister, Susan G. Komen, she would do everything in her power to end breast cancer forever. In 1982, that promise became Susan G. Komen for the Cure and launched the global breast cancer movement. Today, Komen for the Cure is the world’s largest grassroots network of breast cancer survivors and activists fighting to save lives, empower people, ensure quality care for all and energize science to find the cures."

Breast Self Exam

Find info, explanations, and guides to help keep you prepared and healthy. 

Breast Cancer. Org

A site that helps understand diagnosis, guides to preventions, and promote awarenessss.

American Cancer Society

Information and Resources for Cancer 

Feel free to respond to any of the above. 

Many Blessings, 

~Felisha

No Bake AMAZE BALLS! (or bites)

"They" say these give your energy...
"They" say these are healthy...
"They" say they are easy to make...

I say they are bites of delicious splendor that explode with flavor in your mouth! So make them and enjoy. 

Ingredients:

• 1 cup old fashioned oats
• 1/2 cup shredded coconut
• 1/2 cup PB2 (or you choice of nut butter)
• 1/2 ground flaxseed ( I grind my own, its easier and cheaper
• 1/3 cup agave (or honey)
• 1 tsp vanilla
• 1/4-1/2 cup chocolate chips (you choose your chocolate addiction, no judgment here!)    

Directions:

Place everything in a large bowl

 Mix together

And roll into balls!








Now, two options: 

1) Eat right away because I know you cant contain yourself
  
2) or place in the fridge to cool,set,and harden into perfectness that you will be thankful for in the end.  

(Choose option 2!)

ENJOY!!!

 

Sweet Potato Chili

I loved this so much. Seriously ate 2 bowls every sitting..and well with the nutrition info like this it was not a problem.  

Recipe Credit: ChocolateCoveredKatie.com

Ingredient: 

• 2 cups sliced onion (1 large)
• 20 oz peeled and cubed sweet potato
• 2/3 cup diced zucchini
• 1-2 cans black beans (or another bean)
• 1 28-oz can diced tomatoes
• 1 1/2 tbs chili powder
• 1 tsp cumin
• 1 tsp salt
• 2 tsp orange zest
•  1 cup corn
• 1 cup water (or broth)

Directions:

Combine all ingredients in a big pot, and bring to a boil. Then lower and cook until the sweet potatoes are soft. The chili tastes even better the next day, after the flavors have had a chance to combine.

 ENJOY!!!! 

Nutrition Info:

1 Serving (about 1 cup): 136 cal * 1 g Fat *6g protein; 26 carbs* 7 g fiber*

The Rough Edges of Life 9/9/12

            Recently I have been in a really weird stage in my weight loss/healthy living journey. I was on such a fast paced, highly motivated edge when I was in college and getting ready for my wedding! I reached my goal weight and learned a LOT of wonderful things and was even able to help some friends along the way!

             However, now I am married (pretty awesome, I know) and living in an entirely different part of the country (the middle of it to be exact), with a full time job (yeah benefits), and trying to balance workouts and meal planning (please give me some slack, I'm really new at this).

            So what I've done thus far is workout at home,(where I live it's not too safe to run on my own and the safe places requiring driving to and I'd rather save the money for other things...like INGREDIENTS for AWESOME recipes!), do every gym trial possible in my area (I chose the YMCA, yup. They have great classes and a money saving membership for lower income--ME!), and now attempt a 60 min workout almost everyday after work!

           Now, I am trying to eat healthy while feeding another who doesn't need to watch his weight (He's just a healthy guy...no really, he's mindful of what he eats unlike many-a-men who eat whatever/whenever...it will catch up to them, just wait) and maintain the weight loss--maybe lose a little more :) a healthy, MANAGEABLE way.

Next thing up, I think I am going to try out protein powder. I think I will start out with Nature's Bounty Protein and see how it work outs. Why? you might ask. Because I've been reading some pretty convincing articles about woman and the lack of protein in their diets (especially woman who want to loose body fat) because of the false conception that its bad calories and unnecessary. (If you're in the non-eating meat family, they have soy and plant protein...yeah....but for me, the Meatatarian, I will stick the whey--milk-based--stuff ).

I plan to vamp up my workouts by adding more weights (already started by doing the Summer Abs Challenge and the Summer Arms Challenge...MAN THEY ARE SHOWING SOME RESULTS as I start week 3!) and of course pumping up the cardio! 

I'll let you know how it goes. 

Got questions? Just ask!

~Felisha