Eat More to Weigh Less

"Eat More To Weigh Less!"

I wish I could shout this to the world. 

I wish  I had heard those words 4 years ago

 (but then again I may not have understood them as I do now). 

I wish good and sound nutrition was broadcasted to our ears instead of the junk/fake/made-to-fail stuff we keep trying over and over. 

I started my weight loss journey 4 years ago, reached my goal a year and a half ago, and now I'm just trying to live a healthy and positive life.

It's not a cake walk--although I love that game, walk around in a circle and win a cake, GENIUS--however, it is rewarding knowing and feeling literally more alive.

Food wise, my journey began with cutting and counting those calories. I discovered that 1200 calories a day was the lowest limit prescribed to a female, so that is exactly where I set my daily intake goal. For almost 2 years I only ate 1200 calories a day.

Seriously. I worked out like crazy, mainly hours on the elliptical and running outside,

(Hey, I did run a half marathon in under 2 hours!)

 

and still only ate 1200 calories a day. I mean they said burn more than you eat so I tried, and I was starving myself.

Oh I lost weight, in fact it was on that regiment that I reached my weight loss goal (YEAH), but I didn't feel right. Sure, I looked great, but I felt weak, and ALWAYS hungry.

Now, after I reached my goal I didn't know what to do. I was getting married, moving away from my home, and there was no way I could keep this strict diet for the rest of my life; it wasn't normal or natural.

So I let go. 

I quickly gained back 10lbs which was discouraging. But, this time I had a stepping block because I knew I could reach that goal again. I mean I was just there, but I needed to find a better way to get there; a way that I could maintain for the rest of my life (well the part I can control).

So I said to myself, forget the scale. I just want to be healthy and STRONG.

And thus weight lifting came into my life.

I joined the website bodybuilding.com because first of all have you seen the pictures they post of the people that use and promote their site? Pure awesome.

Secondly, I read a lot of articles they've published about nutrition, especially woman's nutrition (Female's Fitness Bible being my favorite) and was hooked.
From there I found Jamie Eason. A world class female fitness model and trainer whose goal in life is to help educate people about nutrition--my kind of gal.

I signed up to do her 12 Week LiveFit Trainer workout and nutrition plan

 

(Click HERE to see my journey)

and in 12 weeks not only was my body changed, but so was my life.

Within the first month I couldn't believe the transformation my body was going through, best of all I was getting abs by eating more!
You know that saying that is going around "abs are made in the kitchen?" Well after my first month I knew it was true and I couldn't have been more excited.

I made it though the 3 month journey,  no easy feat let me tell you, but I learned so much about nutrition and strength training, and how when combined properly they could produce amazing life-maintaining  results.

So what did I eat?

It was hard to get started on the Livefit trainer nutrition plan because the first month called for no calorie counting, just body fueling she called it. (with exercise of course)

So ate I ate everything really, that was whole and natural  (with a few chocolate cakes in between, not going to lie) 6 times a day. 6 full meals. Not 3 meals and 3 snacks--although some meals were bigger than others-- none of them lacked in nutrients.

 Months 2 and 3 calories came back into the picture but at no loss. I would eat high days and low days just to keep my body guessing, but those calorie counts were nowhere near 1200; more like 1450 on low and 1600-1650 on high.

I would say my biggest food/fuel source was protein. I upped my protein intake dramatically, I am talking 6oz of protein 2 times a day plus protein shakes and other rich in protein foods such as greek yogurt, cottage cheese, nuts, etc.

*check out my high protein meal ideas*

I did eat carbs such as brown rice, whole wheat bread, pita,and quinoa, but I learned the power of only eating them when I was also eating high amounts of veggies and/or protein. This stopped my glycemic index from spiking and kept my body's metabolism working harder for longer.

Now pair  this new nutrition with heavy weight lifting routines and minimal but high interval cardio sessions, and I got a  transformed body and a fat burning machine--okay, well that's what she said it was.

BUT
I truly felt that way, and by the end of the 12 weeks, I actually gained weight--of pure muscle of course-- and lost 3% of my body fat! Inches gone all around.

I was over the moon. Muscles are more toned than ever, fat is shrinking, and best of all I am NEVER hungry!

The whole plan is a  little more complicated than this, I mean, it's a life changer. But I encourage you to look into the Livefit trainer challenge and see if it's for you.

12 weeks truly isn't that long and it will honestly change your life.

The biggest thing I want you to take from this article is that food is not the enemy (thank God, says the food addict inside of me), and it can actually help you loose weight if you eat it in the right ways (all good ways in my opinion)  and maintain healthy workout regiments that doesn't only include slaving away on the the elliptical or treadmill.

GO LIFT SOME WEIGHTS!

If you have any questions or comments please do not hesitate to ask!

Many blessing on your journey!

Heavenly Chocolate Strawberry Cheesecake Quick Cake

My oh my, am I loving this quick cake.

Honestly, it makes making dessert so much more exciting because I don't have to slave over it.

I just pop it in the microwave for 1 min, think of some awesome topping...

like strawberry cheesecake, 

and then eat it.

Yup.

Yum.

Yours.

Ingredients:
3 tbs quick cake mix--hit your head on a counter because you didn't think of this, easy recipe HERE

2 tbs water
1 tbs plain greek yogurt
2 medium strawberries.
1 tsp cheesecake pudding, sf/ff


Directions: 
Make your topping first, because your quick cake will be done in a minute...no really.

Add in greek yogurt and pudding, blend away unil you have a creamy yet till strawberry-chunky frosting.

Mix cake mix and water in a mug very well.
Microwave for 1 min.
Gently tap out baked cake from mug.
cut in half.
Layer half of your frosting on one half of the cake. Top that with the second half and then frost the top with the rest.

ENJOY!!!!

Nutritional Information

1 cake

125 cals * 28 carbs * 1g fat *  3g protein * 1g fiber

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

No Sweets Week: Update!

HORRAY!!!!!!

Well I made it through....

I will admit it did get hard on the weekend due to my husband and I's date night, dinner with friends who made an awesome chocolate chip rice crispy and ice cream dessert (right?), homemade cookies etc., etc. BUT I did it. Come monday I felt wonderful and guess what?

- 2 lbs! AGAIN

Man I am telling you it does something. :)

So my friends who wish to have health boost give the no sugar for a week trial a try and let me know how it works out for you!

Happy Healthy Living Friends.

READ WHAT I DID {HERE}

~Felisha

Two Tomato Pasta with Mozzarella, Basil & Pine Nuts

Want a healthy, light, fresh pasta for dinner? TRY THIS!

Recipe curtousy of theitaliandishblog.com
Ingredients

• 10 ounces of grape tomatoes
• 2 large garlic cloves, minced or grated
• 6 tablespoons extra virgin olive oil, divided
• salt & pepper
• 1/3 cup pine nuts
• 10 ounces spaghetti
• 14 ounces very small tomatoes (about 8 to 10), cut into chunks
• 8 ounces mozzarella, cubed
• about 10 basil leaves, julienned

Instructions:

For the slow roasted tomatoes: 
 Preheat oven to 300 degrees F.
Line a baking sheet with foil.  Slice grape tomatoes in half and place on baking sheet with the garlic and 2 tablespoons olive oil.  Season with some salt and pepper.  Toss well. Bake for about two hours or until the tomatoes are reduced down and have lost a lot of their moisture. (WARNING: this will make your house smell like sweet tomato heaven and when they're done you're going to have to control yourself from eating them all)

Toast the pine nuts:
Place pine nuts in a small skillet.  Cook over medium high heat just for a few minutes, until lightly toasted. 

Make the Pasta:
Bring a large pot of well salted water to a boil.  Cook the pasta just until al dente. Remove with tongs and place in a large serving bowl (don't drain- you want a little pasta water still on the pasta so it doesn't stick).

Putting it together:
Add the slow roasted tomatoes, the toasted pine nuts, the fresh tomatoes, the mozzarella, 4 tablespoons olive oil and the basil leaves.  Season generously with salt and pepper and toss well. 

*p.s. you can also make this as a side dish for a dinner party and impress all your friends :)

ENJOY!!!!

Nutrition Information

339 cals * 31 carbs * 21g Fat  * 10g Protein * 3g sugar * 4g Fiber

Single Serving Apple Crisp

Have a microwave?

Have 60 sec?

Want an EASY dessert?

Make this!  

Ingredients:

• 1 small apple

• 2 tbs brown sugar

• 2 tbs oats

• 1  tbs flour

• 1/4 tsp. cinnamon

• 1 tbs butter (I used apple sauce!)  

 

Directions:
 Dice apple into small pieces and place in a small bowl. Mix 1 tbs of brown sugar and 1/2 tbs flour and 1/8 of cinnamon with apples. 
Mix oats, 1/8 cinnamon, butter (or apple sauce), rest of flour and brown sugar in another small bowl. Place apple mixture in a small baking dish and top with oat mixture.
Place in microwave for 60 sec. (all microwaves are different so adjust accordingly) 

*Note: I split this mixture between two small ramekins so I could share with my husband...but feel free to eat it all, no judgment here. 

 
Top with a dollop of vanilla ice cream. 

Enjoy!!!! 

you could trying baking it too: @325 5-10 min!

  

Healthy Chicken Parmesan

I'm all about the "nothing is off limits" rule for dieting because for me that is deprivation and my body just wants it more if I deny it.... 

So I found a healthier way to eat this normally FAT and CARB loaded dinner

for easy cost of only 255 cal a piece of chicken: smothered in bread, sauce, and cheese...I know, just trust me and read on...

Healthy Chicken Parmesan

adapted from Feedingmytemple.com

Ingredients:

• (4) 4oz chicken breasts thawed

• 3/4 cup seasoned breadcrumbs  (I just used plain and seasoned myself with Italian seasoning, garlic powder, and paprika)

• 1/2 teaspoon garlic powder (if you did what I did above add if you like the extra taste!)

• 1/2 teaspoon Italian seasonings (same....add if you want extra)

• 1/4 cup grated Parmesan cheese (make sure if using fresh they are grated small...I had to break mine into small pieces)

• 1 1/2-2 tbsp butter, melted  (I used Parkay...you can use 2 egg whites to sub)

• 3/4 cup reduced fat mozzarella cheese (OR just more Parmesan. that's what I did)

• 1 cup marinara or your favorite spaghetti sauce (Again I made my own with tomato paste, Italian seasoning, minced garlic, oregano, salt and pepper.)

• cooking spray ( used our MISTO!)

Directions:

Preheat oven to 450°.
 Line large baking sheet with foil (easy clean up) and spray lightly with cooking spray.

Combine breadcrumbs, Parmesan cheese, garlic powder, and Italian seasonings in a bowl. Melt the butter in the microwave in another bowl (this is usually melted after about 20 seconds, so watch it closely.) If using egg whites just place in bowl. Lightly brush the butter or egg whites onto the chicken, then dip into breadcrumb/cheese mixture. 

Place on baking sheet and repeat with the remaining 3 pieces of chicken.

Lightly spray a little more cooking spray on top (this makes it nice and crispy) and bake in the oven for 20 minutes. 
 Remove chicken from oven and spoon sauce over each piece and top with mozzarella or Extra Parmesan cheese and bake another 5 minutes or until cheese is melted.

ENJOY!!!!

Greek Yogurt Pancakes

It's Greek For Me

 

Ingredients

• 8 oz of your favorite Greek yogurt
• 1 egg
• 1/4 cup wheat flour
• 1/4 cup white
• 1/4 tsp vanilla extract
• 1/4 cup milk of choice (I used almond milk..and you may need more milk depending on the consistency you want..runny or thick!)
• 1 tsp baking soda
• *Optional: blueberries, cranberries, chocolate chips, anything really!

Directions

• Mix Yogurt with egg (may be lumpy)
• Add vanilla and milk to wet mixture
• Mix dry ingredients
• Blend dry and wet
• Spoon into medium heated pan or onto griddle. Add extra toppings if desired.When it starts to bubble on top flip till golden brown on both sides 

 You can freeze them too!

ENJOY!!!!

Healthy Baked Okra and Green Beans

 Eat your veggies...

 

• 4 oz fresh okra, chopped.
• 4 oz fresh green beans
• 2 eggs or 4 egg whites
• 1 1/4 cup bread crumbs (I used plain panko but there are so many others and seasonings)
• Paprika to taste
• Italian seasoning to taste
• Salt and pepper to taste
• 1 tbs cayenne pepper, or chili powder, or cumin, or red pepper flakes, or all!

Directions:
Preheat oven 425 degrees

In one bowl mix bread crumbs and all seasonings and spices. In another bowl whisk eggs. Set aside.
Fill another bowl with ice water and set aside.
Bring a pot of water to boil.

While waiting for boil, cut okra into 3rds of 4ths depending on size. Cut the ends off of green beans.
When boiled water is ready place green beans in for 2-3 min. When done submerge into ice water and dry on a paper towel.

Dip okra and green beans into egg mixture, shaking of extra and then into bread crumb mixture.

Place on a aluminum covered baking sheet, making sure none are touching each other.
Bake for 15-20 min until browned edges.

ENJOY!!!!

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

Healthy Easy Granola

Ingredients:

• 3 cups old fashioned oats
• 1/2 sliced almonds
• 1/2 cup unsweetened apple sauce
• 1/4 cup agave (or honey)
• 1 tbs vanilla
• Cinnamon to taste

*Optional: Add in any other nuts and/or dried fruits!
Directions:
Preheat oven 325 degrees

Mix dry ingredients in bowl, mix wet in another. Stir wet into dry until all oats are moist. (It may seem like there is not enough liquid but there is, just keep blending)

Place on a baking sheet covered in parchment paper.

Bake for 15 min 2-3 times. During each increment stir/flip/chop oats to make sure all sides are being baked. Bake till oats are a golden brown and hard (All ovens vary so adjust as needed).

ENJOY!!!!

Store in a air-tight container for 2-3 weeks. (Mine is always gone well before this!)

Healthy Breakfast Oat Muffins No Flour!

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adapted from travisjessjones.blogspot.com

 Ingredients:

•  2 ½  cup oats
• 1 large egg
• ½ cup Apple sauce
• 2 tbs Truvia or stevia powder, or ¾ cup sugar (Your choice)
• 1 cup Greek yogurt plain
•  1 tbs ground flax seed
• 1 tbs water
• 1 ½ tsp baking powder
• ½ tsp baking soda
• 2 ripe bananas

Optional : strawberries: chocolate chips, blueberries, nuts…

Directions:

Preheat oven 400 degrees

Non-stick a muffin tin with whatever you want or use silicon muffin tin. (It was noted that paper muffin holders are not good for this because the batter sticks to them.) 

 If you have a food processor add everything into it and mix till smooth...

 IF NOT lucky like that (sad face, me), you get to use the old fashioned blender.

First, blend oats down to a powder first (I used my single smoothie cup blender for this). 

Then add yogurt, egg, flax seed, water, baking powder, baking soda, sugar, and 1 cup of oats-- in that order-- to the big blender and blend till smooth. 

Add another 1 cup oats, bananas, ¼ cup applesauce, stir into mix with a spoon or spatula then blend till smooth. 

Add last ½ cup oats and ¼ cup apple sauce, stir into mix then blend till smooth. 

If you want to add something extra like strawberries (like I did) or chocolate chips or nuts, pour some of the batter into a separate bowl and gently fold in that extra item. 

Pour or scoop mixture into muffin tin a little more than half way and bake for 20-25 min or until toothpick comes out clean. (All ovens are different so watch closely).

ENJOY!!!

(This can be gluten free if you use certified gluten free oats)

EDIBLE COOKIE DOUGH

This was my first time trying this...chickpeas (or garbanzo beans) recipe. I was nervous but they turned out pretty good.I think the dough itself could have been sweeter so I baked them and once the chocolate melted all over them I was in heaven. SCRUMPTIOUS!

 Recipe adapted from greenlitebites.com, chocolatecoveredkatie.com, texanerin.com. (yup they all have something a little different so I thought I would try them all!)

Ingredients:

• 1 can of chickpeas (drained and dried well)
• 1/8 tsp salt
• 1 tbs vanilla extract ( I love the taste of vanilla, feel free to use less)
• 2 tbs of PB2 (or any natural nut butter)
• 1 tbs honey
• 1 tbs agave
• 2 tbs of ground flax seed (I made my own in my little blender)
• 1/4 cup almond milk (any kind you like!)
• 1/4-1/2 cup chocolate chips!
• any type of sweetener you want. Taste test as you go!!! :)

Directions:
*I used a blender (VERY HARD)but do-able so have no fear, but if you have a food processor you're golden!
Place milk, vanilla, honey, agave, chickpeas, salt, pb2 (or nut butter), and ground flax seed in blender or food processor and BLEND until smooth and creamy.

If using a blender, use LOW setting and you may have to stop, mix, and start several times to make sure all chickpeas are being blended.You may also want to try adding a little more milk, but I didn't need to.

Then fold in chocolate chips with spoon or spatula...
THEN EAT!!!

 SO WHY DO I HAVE 2 DIFFERENT PICTURES OF COOKIES?
Because I decided to bake mine!

preheat oven 350 degrees

The miss-shaped gloop one to the left, is a fully 12 min baked cookie. Delicious, but not really cookie form.

So, taking from chocolatecoveredkatie, and Texanerin, I added in a little more than 1/8 tsp of BAKING POWDER and they came out flatter and still DELICIOUS!

 

ENJOY!!!!

Let's Begin

Welcome To My Blog!

I have previous been "blogging" on tumblr and wanted to expand my horizons! So here I am!

This blog will mostly include posts of food and recipes but also tid bits and la-t-das of my life and continual journey with maintaining a healthy lifestyle.

I previously weight 180lbs and lost 47lbs the LONG, HARD, but AMAZINGLY transformative WAY. Now this doesn't mean I gave up delicious food, but rather I learned to eat MORE of it!

I gear my new life-style towards learning, trying, altering, updating, sometimes failing, but always LOVING the cooking and EATING of food!

So follow along and join me in my adventure!

Enjoy, Felisha