Love is All Things Chocolate!!!

Onto day #2 of my streeeetch the chicken for my family meal plan…(was that ONE word or more?? lol)

And how do you pronounce “streeeetch”??

Anyway, onto more important matters. I made soup. Yes, I did. Now the directions recommended that I boil the chicken bones in water all night long and finish them at lunch today. I am scared to boil things all night because I am a control freak and what if…..???

So, that didn’t happen.

But, I did end up waking up bright and early for my day and getting them on the stove right away.

They boiled all day. and why the heck did it seem like more than half of my broth boiled OUT???? Anyone else have this problem? I had it on low… That made me soup for tonight. Now, granted, I made a pizza from scratch and cut a salad and served that with the soup but I only ate the soup (do you EAT soup or DRINK it??) and the salad and it was amazing!! The cooked chicken was put into the refrigerator for meal #3 tomorrow 😉

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I’m proud of myself in taking on this challenge and cannot believe one whole chicken will feed our family of 5-6 (we have a guest staying with us for now so she’s our “adopted” daughter/niece!) for 3 nights in a row. Crazy, right? yep! (add in the pizza though!)

Aside from the chicken story, I love chocolate!! ….see how I just turned the topic around and changed it without rhyme or reason? That’s how good I am or how much I really want some chocolate. Well, what do YOU do when you want chocolate and you still want to stay on track?

You browse through chocolate stuff on Pinterest, right????

duh..

And I found this!! (the angels singing should be sounding in your ears about now if you are anything like me!)

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Who is going to be first to try it??? Not before ME!!!

Non-clean chocolatey version: grandma’s delicious no bake chocolate oatmeal cookies. They’re quick, easy, and ready in minutes. And everyone loves them.
Here are the ingredients to my traditional recipe…the one I used for years:

  • 2cups of sugar
  • ¼ cup of cocoa
  • ½ cup of milk
  • 1 stick of butter
  • ½ cup peanut butter
  • 2½-3 cups of quick oats

The clean version called for:

  • 1 cup peanut butter
  • ½ cup honey
  • ½ cup coconut oil (you could also substitute butter)
  • 2 cups old fashioned oats
  • 1 cup shredded coconut
  • ½ cup chopped nuts, raisins, or dried cranberries
  • 1 ¼ cups dark chocolate chips (or regular semi-sweet chocolate chips, if you prefer)
  • 1 teaspoon vanilla extract

 

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Who Wants ABS? (or maybe I should just ask who doesn’t to weed out the non-committed folks!) :)

IMG_0953This is for all the beautiful people who have been dreaming and wishing and hoping to one day have a sexy midsection! Is that YOU?? I am pretty sure it’s most of the population! LOL

When it comes to creating incredible abs, even the most effective workout programs can only bring you so far. That’s because you can’t get a flat, hard midsection without losing body fat. No matter how much effort you put into creating a six-pack, no one’s going to see it if it’s covered by a layer of flab.

Seriously, I know! I’ve worked out so intensely and so often that if this was a proven method, I’d have had a six pack for most of you reading this today! 😉  But, alas, foods are the KEY to getting those abs to POP!

If you’re following the dietary guidelines of a fitness program, you’ll automatically be eating the right foods to lose fat as you get in shape. But the following seven principles can give you an extra edge, and will help ensure that the effort you’re putting into your abs will bring you the results you want.

1. Get plenty of protein
Eating enough lean protein promotes fat loss and muscle gain, the two most important elements for developing great abs. It also helps keep you from getting hungry while you’re eating right. You don’t have to gobble down 12-ounce steaks—just eat a normal portion of lean meat, fish, low-fat dairy, or vegetarian protein with every meal, and make sure your snacks contain some protein, too. If you still have a hard time getting enough in your diet, a daily Shakeology shake can be a perfect addition.

By the way, protein is especially important in the morning, when a lot of people don’t get as much as they should. A protein-rich breakfast will help keep your blood sugar steady for hours, preventing the dips that can lead to cravings later in the day. (Try some low-fat chicken sausage, or an omelet with one whole egg and three egg whites, along with fruit or whole-grain toast.) Tell me how much protein do YOU get each day? I see and talk with so many women who DON’T bcuz they think it will “bulk” them up….

NOT! Get that protein in yo face asap! 😉

2.Reconsider your carbs.
Despite the popularity of low-carbohydrate diets, the average American meal is still too high in sugar and fast-burning starches to bring body fat down to ab-baring levels. It’s time to say goodbye to sweetened soda, ditch the Doritos, and save the cake for your birthday. DUH!  If your fitness plan calls for a sports drink before a long cardio workout, or a carb-and-protein recovery drink after resistance training, that’s fine. But the rest of the time, stick with foods that are on the low end of the glycemic index (refer to GlycemicIndex.com for more information)—these foods burn more slowly, so they won’t spike your blood sugar and insulin levels.

3. Have fun with fiber.
Something about the word “fiber” just doesn’t sound appetizing. But high-fiber foods can actually be quite delicious: fresh berries and other fruits, salads loaded with colorful produce, your favorite steamed vegetables or vegetable soup, stews or chili made with beans, chewy whole-grain breads and cereals…You get the picture. (These foods just happen to be loaded with nutrients as well.) High-fiber foods keep you fuller with fewer calories, and they help keep your digestive system working at its best—a double-whammy for getting rid of belly bulge. And “double-whammy” is such a fun word to use that I encourage you to try it out a few times this week!

4. Enjoy some yogurt.
Probiotics, the healthful bacteria found in yogurt and other fermented foods, have been proven to help reduce belly fat. In a recent study in Finland, new mothers who took probiotic supplements averaged smaller waist circumferences—and lower body fat in general—than those who didn’t take probiotic supplements. And while the topic is still controversial, studies have found that eating lots of calcium-rich dairy foods like yogurt may increase overall weight loss. It’s why I eat Greek yogurt and drink my Shakeology DAILY!!

5. Don’t forget to eat.
Tempted to lower your daily calorie count by skipping meals? Don’t. Seriously, I cannot tell you how many women tell me that they don’t know why they aren’t losing weight; since they only eat maybe 1 time a day!!! EXCUSE MOI??????

Going hungry can raise your levels of the stress-related hormone cortisol, which research has found can increase belly fat even in otherwise thin women. And eating too infrequently can lower your metabolism and energy levels, while increasing the chance that you’ll get too hungry and decide to chuck your meal plan entirely. If you’re eating the right foods, regular meals and snacks will keep your body fueled while you’re working toward that strong core. You MUST eat!!! It’s the ONLY way! 😉

6. Drink more fluids. Hydration is important when you’re on a fitness plan, but drinking plenty of water has particular benefits for your midsection. It helps keep your stomach full, so you don’t overeat, and it helps flush out excess sodium to prevent belly bloating. (Eating more potassium-rich foods, such as tomatoes and bananas, will also help in this area.) Plain ol’ H20 can’t be beat, but you can also switch it up with flavored waters, iced tea, and anything else you like to drink that isn’t full of sweeteners. How much do you need? The old rule of 8 glasses a day is a good start, but everyone is different: drink more if you’re exercising or it’s hot out, and drink less if you’re running to the bathroom every 5 minutes.  I will challenge you to drink the recommended amount for fit individuals; 1/2 your body weight in ounces!! So for someone who is 150 lbs; they would need to drink at least 75 oz of water every day! Or a gallon if you are really up to the challenge!

7. …With two exceptions.
It’s time to cut down on those mood-altering substances, coffee and alcohol. Too much caffeine raises your cortisol levels and can impair your sleep, which can lower the production of fitness-promoting hormones. Meanwhile, the proverbial “beer belly” isn’t just the result of extra calories—alcohol actually makes it more difficult for your body to metabolize carbs and fat. Booze also stimulates your appetite and lowers your inhibitions, which can lead to bingeing. The best road to flat abs is no alcohol at all, but if you really like a drink now and then, just have one at a time (and no more than a few a week), and stay away from higher-calorie beers and sugary mixed drinks. Something to seriously consider especially over the weekends, am I right or am I right? (you are SO smart! lol)

If you add these rules to your fitness plan, you’re sure to see faster improvements in your midsection. Of course, there’s an added bonus to eating this way: it’ll keep you healthier, too. That may not be as big an inducement as great abs, but that’s just  for free.

Do you need an added incentive? I have a BUSY MOM’S support group starting first of the month and welcome you to message me today for info on joining. You can succeed and have time for your family AND save money along the way! All thrown in for extra bonus!! 😉

Email me at: http://www.spazzykay@gmail.com

Clean Holiday Treats :)

Is it already the holiday season?

Say it isn’t so!! But it IS!!! So here are some good, clean and yummy treats to bring with you to your feasts and parties and enjoy without any guilt!! I find that we tend to overdo it with foods when we are overstressed (holiday time), short on time (holiday time) and feeling deprived.  My remedy? Find an alternative to enjoying yourself while keeping as close to your plan as possible.  Here are some tried and true treats for you to enjoy.

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Chocolate Chippers (from FitOverFat)

Ingredients:

  • 1 ½ cups Splenda granulated or sugar
  • 1 ¼ cups whole wheat pastry flour
  • ¼ cup milled flaxseed
  • ¼ cup unsweetened cocoa powder
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • ½ teaspoon salt
  • ½ cup unsweetened applesauce
  • ½ cup egg whites
  • 1 tablespoon vanilla extract
  • 1 tablespoon macadamia nut oil
  • 2 ounces mini semisweet chocolate morsels
  • cooking oil spray

Directions

  1. Preheat oven to 375°F.
  2. Combine Splenda, flour, flaxseed, cocoa, baking powder, baking soda, and salt in a large bowl and stir to mix.
  3. In a separate bowl, stir to combine applesauce, egg whites, vanilla, and oil.
  4. Pour liquid ingredients into dry ingredients, and mix just until dry ingredients are moistened. Stir in chocolate chips.
  5. Coat a 12-well muffin tin with cooking oil spray and divide dough evenly between wells.
  6. Bake for 9 minutes and promptly remove from oven. Allow cookies to stand for 10 minutes, then wrap individually in plastic wrap and store in refrigerator or freezer. (To reheat a frozen chipper, remove plastic wrap and microwave for 30 seconds).

 

Coconut Almond Donut Holes

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Ingredients

  • 3/4 cup RAW almond butter
  • 1/2 cup coconut flour- i use bob mills.
  • 1/2 cup unsweetened shredded coconut
  • 4 Tbsp. coconut milk (full fat canned version)
  • 4 Tbsp. coconut oil
  • liquid stevia to taste-about 1 tsp or 1 packet of stevia

Preparation

  1. Set aside 1-2 tbsp of shredded coconut for later
  2. Add all the other ingredients to a food processor and blend until nicely mixed together. Or stir all the ingredients in a medium size bowl!
  3. Now mold the mixture with your hands into bite sized portions, and roll them in the shredded coconut and put them on a plate and refrigerate for 30 minutes.
  4. Enjoy!

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Oatmeal Chocolate Peanut Butter No-Bake Candy Bars
Ingredients:
1 cup peanut butter
2/3 cup honey
1/2 cup coconut oil (no substitutes, this is what gives its creamy texture and flavor)
2 cups oats (not instant)
1 1/4 cups mini chocolate chips
3/4 cup dried cranberriesDirections:
In a medium sized saucepan, melt together peanut butter, honey and coconut oil.
Remove from heat and add oats, chocolate chips and dried cranberries. Stir until combined and chocolate chips are melted.
Spread into a 9×13 pan. Refrigerate until hardened, about an hour.
Store in refrigerator…

If You’re Happy and You Know It!

Happy Wednesday to you!!

Today I wanted to share with you the whole concept of being where you are today.  Are you happy with your current financial, fitness, relationship, time-management, stress, etc levels?  Why or why not?

I have to say that I’m a recovering “blamer” to many of these areas.  For example, when I wasn’t happy with my fitness or weight; I’d simply blame it on something or someone else.  “I don’t have the time to workout like I want.”  “My kids take all of my time.”  “I don’t have a private cook or money to buy all the pre-cooked foods to follow a specific plan.”

Whatevs.

Excuses are just that; excuses.  Nothing more and nothing less.  They should actually be changed to “blah blah blah blah blah.”…because it accomplishes the same result.

NOTHING!!!!!

Did you know that you are exactly where you are today; who you are today and with your current situations you are with today because of the choices and habits you’ve made up to this point?

The first time I read that piece of information, I pretty much threw a fit.  Seriously.  MY FAULT???  How dare you blame ME!

But in all honesty, once I got over feeling blamed, I realized it was completely true!

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So, what to do?  I guess after you come to the realization that this is true for you too (many times, peeps NEVER get past this and linger in unhappy mode all their lives!), the choice is up to you on which path to take.

The current path that is making your unhappy and not taking responsibility…

 

or the path to change it up and make things happen.  Now, granted, a few changes won’t be that apparent in a few days or weeks time, but keep it up and that will compound to making HUGE changes over time.  Trust me, consistency does pay off.  If you keep plugging away (kinda like the tortoise and snail do); you’ll always reach your destination.  But, if you hurry up and get frustrated then stop and go into another direction; time after time, you will NEVER get anywhere!!!

Am I right; or am I right?  Bingo!!!

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