Always Eat After 7 PM: A New Lifestyle for Me

This post is brought to you by my sponsor, "Always Eat After 7 PM." The opinions expressed below are my own.

I'm back to update you on my progress with the new diet plan I've been following for the past three weeks from "Always Eat After 7 PM: The Revolutionary Rule-Breaking Diet That Lets You Enjoy Huge Dinners, Desserts, and Indulgent Snacks - While Burning Fat Overnight" by Joel Marion. I told you a few weeks ago about how I've been wanting to get serious about shedding some excess weight, increasing my energy and just feeling better on an everyday basis. 

Another week on plan and I'm definitely feeling better than I have in months, yet I still don't feel like I'm "dieting" because we're enjoying so many awesome new meals while still losing weight! The best part is that this new way of eating isn't an inconvenience for our normal routine. I don't know about you, but I have a husband that works a lot and we don't normally sit down to eat until at least 7 pm most nights. This would go against the normal dieting train of thought, but not this plan! I can enjoy a later dinner and even a bedtime snack with no guilt. Yes, you read that correctly. Bedtime snacks are encouraged. I'm sold for life. Please tell me I'm not the only one who likes to sneak back into the kitchen after their kiddos are tucked away in bed and enjoy a snack in peace and quiet?? Haha! Joel explains in his book why it's ok to ditch our old ways of thinking:

Research shows that the average person's metabolic rate is no different during sleep than during the day. In short, your metabolism doesn't slow down at night. Nor does your body store fat at the end of the day. Whether it's 8 am or 8 pm, you use food energy the same way.

So no, when your mom told you everything you eat after 7 pm gets stored as fat, she was wrong. Sorry, mom. But that's good news for us! Joel goes on to explain why the bedtime snack is not just allowed, it's encouraged:

Scientists have established that consuming at least 20 grams of protein stimulates muscle protein synthesis for two to five hours after eating a meal. However, recent research also shows that protein synthesis drops to unexpectedly low levels during sleep, even if you eat ample protein during and after evening exercise. This has led researchers to speculate that this process may fall off during sleep if you don't eat protein prior to bedtime.

So what should you eat before bed? You can find Joel's top 12 bedtime snacks below. He goes into detail in the book about why they are great choices and what they each have to offer you. In his research, he found:

Specific higher-carbohydrate foods (including berries and cherries) support your fat-burning metabolism while you sleep, providing your body with a steady steam of fuel throughout the night. The trick is knowing how to combine them with other evening and pre-bedtime fat-burning foods to fuel your metabolism as you sleep.

As I explained before, there are 3 phases to this plan. We have now completed the 14-day acceleration phase and the first week of the main phase. We saw quick results those first two weeks. Weight loss has slowed now, but that was to be expected as we've increased our calories a bit and upped our carbs. The first phase is more restrictive to get you jump-started. He explains in the book that eating what he refers to as "super carbs" is actually quite helpful.

Despite all the bad press over the years, certain carbohydrates play an important role in balancing your hormones and regulating your metabolic rate, while avoiding the dreaded weight loss plateaus that accompany conventional mainstream diets. Furthermore, when you eat these carbohydrates, you'll feel much better than you would if you were following a traditional diet.

Nothing against those other super carb-restricting plans from me, but I like carbs. I'm pretty sure I need them. I need a eating plan I can sustain long-term and not be miserable, so this one fits the bill for me. And don't forget cheat meal/day. Let me eat my favorite comfort foods once a week and I can stay on plan forever! That's definitely the hardest part of sticking to any diet in the long run for me. That feeling of missing out on things I love. Let's face it, food is a very social thing. Now I won't have to go to gatherings with friends and stand around awkwardly while everyone enjoys good food and drinks. I can make that my cheat day for the week! Then I just get back on track the next day and continue towards my goals. Easy peasy. 

I can't wait to update you in another month to let you know how we are doing with the plan. In the meantime, if you're interested in checking out more details for yourself, check out "Always Eat After 7 PM: The Revolutionary Rule-Breaking Diet That Lets You Enjoy Huge Dinners, Desserts, and Indulgent Snacks - While Burning Fat Overnight" by Joel Marion. It is now available to purchase. Learn more about the book and how to purchase here.

This post is brought to you by my sponsor, "Always Eat After 7 PM." The opinions expressed above are my own.

Always Eat After 7 PM is Producing Amazing Results

This post is brought to you by my sponsor, "Always Eat After 7 PM." The opinions expressed below are my own.

I'm back to update you on my progress with this awesome new plan I've been following for the past two weeks from "Always Eat After 7 PM: The Revolutionary Rule-Breaking Diet That Lets You Enjoy Huge Dinners, Desserts, and Indulgent Snacks - While Burning Fat Overnight" by Joel Marion. I told you a couple weeks ago about how I've been wanting to get serious about shedding some excess weight, increasing my energy and just feeling better on an everyday basis. I'm happy to report that after just 2 weeks of following this plan, I am down 9 pounds!! I never rely on just the numbers on the scale though - I like to take pics to see my progress. I had some serious stomach bloat going on when I started and that has been eliminated. Yeeeessssss. I had also begun struggling with some acid reflux prior to starting this plan (something that flares up when I'm not eating right), but I haven't had any issues since starting. Yay!! My husband has been following the plan with me and he has also seen great results - down 10 pounds! We both agree that we feel great, this diet hasn't left us hungry (even with a bit more physical activity) and we've truly enjoyed the meals we're eating, which includes some awesome new recipes from the book.

I've tried out a lot of the recipes from the book now and they are seriously delicious. So much flavor. And the best part is that I've been able to make these meals for the entire family, without needing to make the boys something completely different. These first two weeks, I've definitely added in some healthy carbs for them that we passed on, but having a main dish that feeds everyone and is on plan for us is perfect!

Yes. These are all delicious items we've been eating the past 2 weeks that you can find in the book! Honey garlic pork loin, spiced tilapia, pot roast tacos with chimichurri, turkey and bacon goulash, shrimp curry with cauliflower rice, garlic-roasted salmon and broccoli, turkey burgers, blackberry chia seed pudding, and chocolate buttons (a fast favorite for all of us!). This is not a "salad only" kind of diet. I would not do well with that. Sure, I like some salads, but I don't want to eat them all the time. I love food, so I've thoroughly enjoyed the meals I get to eat on this plan. They really knocked it out of the park with the recipes they've included in the book. I'm excited to continue trying some new ones this coming week! Check out some of Joel's favorites below.

As I explained in my last post, there are 3 phases to this plan. Today is our last day of the 14-day acceleration phase. I've phased out breakfast and I'm having a morning ritual drink (on plan coffee for me!), lunch, dinner with dessert and a bedtime snack! I honestly didn't think I'd be able to get rid of breakfast and still be active in the mornings, but I've done surprisingly well with it. A part of this plan is following an intermittent fasting protocol. As Joel writes in the book:

Going without breakfast is part of intermittent fasting (IF), also called time-restricted feeding (TRF). IF is a pattern of food consumption that cycles between fasting and eating in specific time periods. There are various ways to do it; one of the most common is the 16/8 protocol, which involved 16 hours of fasting - typically done overnight - with an 8-hour window in which to eat each day.

I haven't been able to hit the 16/8 most days, but I've been doing at least 14/10 on a regular basis now, sometimes 15/9. Joel explains why this is helpful with weight loss:

Always Eat After 7 PM is a three-phase program that teaches you how to lose big by strategically eating big when you are naturally hungriest - in the evening. This may sound too good to be true, but let me assure you it is no gimmick. It's all about making strategic and smart food swaps, and you can still eat your favorite foods.

He goes on to say:

Those who ate breakfast ended up eating about 260 calories more a day, the review found. Those who skipped breakfast were about one pound lighter than those who ate breakfast. These findings led the researchers to conclude that eating breakfast isn't necessarily a good strategy for losing weight. The science isn't really there. Breakfast could very well be the least important meal of the day.

Another study found the following:

Late-night eating also curbs calorie intake the next day. In a four-week study, dieters added a snack to their daily regimen 90 minutes after dinner every night, and check this out: late-night eaters ate an average of 397 fewer calories per day.

Based on surprising science, Always Eat After 7 PM debunks popular diet myths and offers an easy-to-follow diet that accelerates fat-burning and allows you to indulge in your most intense food cravings: Eating majority of your calories at night. But don't worry, if you're a breakfast lover like I am, it's not gone forever. As part of the main phase, you're allowed one cheat meal, or day (if you exercise), a week. And it's actually encouraged! Breakfast that day is totally acceptable. Yay! With a bit of tweaking, I can continue to enjoy some of my favorite breakfast meals I make for my family without feeling guilty. In short, this program is making dieting easy and eliminating my reasons for resistance. I think enjoying this cheat day once a week will be what allows me to continue with this plan instead of abandoning it like so many others I've tried. It won't feel as restrictive and won't make me give up everything I love for good. As long as I can stick to the plan 6 days a week, I can look forward to a little splurge at the end of each week. Perfect.

Interested in checking out these recipes for yourself? "Always Eat After 7 PM: The Revolutionary Rule-Breaking Diet That Lets You Enjoy Huge Dinners, Desserts, and Indulgent Snacks - While Burning Fat Overnight" by Joel Marion is now available to purchase. Learn more about the book and how to purchase here.

This post is brought to you by my sponsor, "Always Eat After 7 PM." The opinions expressed above are my own.

Always Eat After 7 PM is the Perfect Plan for Me

This post is brought to you by my sponsor, "Always Eat After 7 PM." The opinions expressed below are my own.

I'm back! Last week, I let you know about a great new book I'm reading - "Always Eat After 7 PM: The Revolutionary Rule-Breaking Diet That Lets You Enjoy Huge Dinners, Desserts, and Indulgent Snacks - While Burning Fat Overnight" by Joel Marion. You can check out that post here. As a quick recap, the Always Eat After 7 PM plan consists of:

• A 14-day Acceleration Phase to kick-start the program and see rapid results
• A Main Phase where you'll learn exactly which foods to eat when, in order to achieve your weight-loss goals
• A Lifestyle Phase to keep the weight off for good

After just a week on this diet, I already feel like it's helping me reach my goals. I'm losing weight, feeling better, and haven't had this much energy in awhile! Daily walks and lifting weights again is going great. Yay!!

I recently interviewed the author, Joel Marion, to learn more about why he wrote the book. When asking him about his inspiration for this book, he said: 

After authoring 6 best selling books, it was glaringly obvious there were 2 huge misconceptions about dieting that needed to be exposed. The first is that you can't eat late at night or before bed, which science now shows is NOT true. And second, you can't eat large portions that satisfy your natural instinct. This book solves both these problems by providing an evidence-based, enjoyable approach to dieting that can be used by any person to quickly achieve their weight loss goals.

I'd have to agree that those were definitely misconceptions that I believed before starting this plan. I've always been told to not eat too late and that multiple smaller meals were the way to go. Following those recommendations always left me wanting more, hungry before bed and starving by the time I awoke in the mornings. I have 4 boys. I don't have time to make 6 little meals a day for myself! This plan is so much easier to follow. I can fix a dinner that all of us can eat a huge portion of and then even sneak a snack in after I get them put to bed! Perfect.

I dug deeper to find out what he thought was the most surprising discovery when he was researching the scientific data for the diet. He said:

That almost everything my college education and certifications taught me was NOT grounded in published scientific research.

Wow. I can relate to that one! As a Health Promotion and Education major in college, we had exactly ONE class dedicated to nutrition. Yep. You read that correctly. Not only did we receive very little in the form of nutrition education, it was just the basics. We didn't cover scientific research at all in that intro course, much less learn any information we could actually use. Obviously, much of the research has changed since I was sitting in that nutrition class 20 years ago, but it makes me wonder what they are teaching there these days. I also went through a year of graduate classes in the same major, again with just one nutrition class. We touched more on scientific research there, but nothing like the amount of info I learned just by reading Always Eat After 7 PM. It's a constantly changing field, so we (both practitioners and consumers) need to be sure to stay up to date with the current research.

Check out more about the science behind the diet in the video below from Joel.

Circling back to why this book stands out from the others he has written, he said:

Although many of the concepts are similar [in the 6 best-selling books I've authored], the biggest difference is that you don't have to deprive yourself of your favorite foods. You don't have to deal with the burden of eating every few hours. And you don't have to skip the carbs at dinnertime or avoid eating before bed.

Yes! Again, eating too many times a day just doesn't work for me and my family. And I love carbs. I don't want to give those up! He writes in the book:

Fact is, most diets are extremely narrow with regard to food choices and variety, and many even limit entire macronutrients altogether over the course of the entire program (think low-carb and low-fat diets). Three months with no carbs? No thanks. Such practices not only are entirely unnecessary, but make for a miserable, unsustainable experience.

Thank you!! Finally, a diet where I can keep eating the foods that I love and not feel miserable and cranky all the time. Trust me, my family doesn't like a hangry mom! ;)

"Always Eat After 7 PM: The Revolutionary Rule-Breaking Diet That Lets You Enjoy Huge Dinners, Desserts, and Indulgent Snacks - While Burning Fat Overnight" by Joel Marion is now available to purchase. Learn more about the book and how to purchase here.

This post is brought to you by my sponsor, "Always Eat After 7 PM." The opinions expressed above are my own.

Always Eat After 7 PM...Say What?!?

This post is brought to you by my sponsor, "Always Eat After 7 PM." The opinions expressed below are my own.

I have been wanting to get serious about shedding some excess weight for awhile now. Then hello, quarantine weight! Ugh. Now I really need to get serious...like, yesterday. In addition to losing weight, I'd really like to increase my energy and just feel better in general, so I jumped at the chance to receive an advance copy of "Always Eat After 7 PM: The Revolutionary Rule-Breaking Diet That Lets You Enjoy Huge Dinners, Desserts, and Indulgent Snacks - While Burning Fat Overnight" by Joel Marion. Over the next month, I'll be sharing my experience with the book and diet (and hopefully some awesome benefits and results!). Basically, the Always Eat After 7 PM plan consists of:

• A 14-day Acceleration Phase to kick-start the program and see rapid results
• A Main Phase where you'll learn exactly which foods to eat when, in order to achieve your weight-loss goals
• A Lifestyle Phase to keep the weight off for good

Count me in! Can it really be this simple? Eating late? Isn't that going against one of the biggest diet "rules"?

Right away, Joel begins addressing this. Providing studies and his own experience battling weight, this book gets right to it. After doing research, Joel decided to put his theory to the test and the results were awesome. Twelve pounds down in the first 2 weeks, 46 lbs after 16 weeks, flatter abs and more energy. Sign me up. But what really struck a chord with me was this:

"At my next medical checkup, my doctor was shocked at how good my blood work had gotten, so quickly. And let's not forget the most important part: for the first time in months, I had the energy to keep up with my little girls."

Having the energy to keep up with my 4 boys is at the TOP of my list of health goals. I'm not getting any younger, and they're getting bigger and faster, so I need to start making changes now. I'm excited to dive in and I'll post an update next week, so stay tuned!

In the meantime, find out more about Joel and his inspiration to write this book!

Learn more about "Always Eat After 7 PM: The Revolutionary Rule-Breaking Diet That Lets You Enjoy Huge Dinners, Desserts, and Indulgent Snacks - While Burning Fat Overnight" by Joel Marion and how to purchase here!

This post is brought to you by my sponsor, "Always Eat After 7 PM". The opinions expressed above are my own.

Win some Shakeology!

Don't miss out! As I stated in my live Facebook video (you can watch below!), I'm giving away 2 Shakeology sample packs! Each pack includes a Shakeology bottle, and a vanilla, chocolate, and cafe latte shake packet! Visit the linked site to learn about all the awesome benefits of Shakeology. Contest is open to anyone in the U.S. who is not already a Beachbody customer. Contest runs now through midnight on September 3rd. Two winners will be selected to each win one Shakeology pack. Good luck!! :)

Just follow the prompts on the Rafflecopter widget to enter. You can enter daily by sharing my new Facebook page, Coaching by Kristy!

a Rafflecopter giveaway

Beachbody Update!

I haven't been very good about blogging lately. I still need to post about Ethan's 7th birthday...that was over a month ago now!! It's been pretty busy around here lately. I'm hoping to get caught up soon though.

So I recently took the plunge and signed up to be a Beachbody coach!! I figured that I love the products so much that I should go ahead and do it, getting myself the coach's discounts, and creating the opportunity to help others find health & fitness again like I have. I truly believe that if I can do this, anyone can do this. Before starting last October, I hadn't done a "workout" since college. And yeah, I'm not 23 anymore! ;) It wasn't easy at first (I had to drag myself up and down stairs for a week or so), but now that I've found a routine, it's kind of like second nature to get up and do my workout before starting my day. I've found that it helps wake me up, gets me moving, instead of feeling like I am dragging all day, and puts me in a better mood. Add on top of that the fact that I'm burning calories, and I'd say it's a win. I love that most of the workouts are just 30 minutes or so. While getting up at 5:30 am is fun and all, I don't want to have to drag my booty out of bed any earlier than that! Some people love going to the gym, the social aspect of it all. Me, not so much. I'm an introvert at heart, and frankly, I prefer to sweat in the privacy of my own home. These workouts are perfect for me. I prefer to have Autumn push me through the TV screen than have a trainer breathing down my neck.

Now that I'm 6 months in to my journey, I've completed 3 rounds of the 21 day fix, 3 rounds of the 21 day fix extreme, an 8-week round of PiYo, and another couple weeks of the 21 day fix extreme. I also did a Beachbody 3-Day Refresh at the beginning of the year, and I continue to drink Shakeology every day. I'm in better shape than I've been since I was rowing my freshman/ sophomore years of college, and I now weigh less than I did both before kids and before I got married!! Things are distributed a little differently than they used to be, but I'm working on that. ;) As you can see, a huge change from where I was 6 months ago. I'm down 23 pounds and 11 inches (measuring shoulder, chest, waist, hips, one thigh, and one calf). I still have some problem areas to work on, but the proof is in the pics. This "diet" and exercise routine works. That's what I love most about it - it's not a diet. It's eating a portioned amount of healthy, real foods. I don't feel hungry at the end of the day, or like I'm starving throughout the day. By spreading my meals/snacks out throughout the day, I keep blood sugar stable and energy levels up. I'm still working on the little cheats I keep finding on the weekends (my sweet tooth is a force to be reckoned with!!), but overall, I do a great job throughout the week at least.

As you can see, it's possible to lose weight without eating salads every day. I actually don't really even like salad that much. It's ok, and I'll eat it if I have to, but I've found that if I cook/roast my veggies, I actually love them, and I don't have to force them down.

With the 21-day fix, you're provided color-coded containers and you figure out how many calories you should eat based on your current weight. I'm currently in the 1500-1799 range (for a little bit longer at least!). Based on your calorie range, you are given a certain number of each container to eat. I get 4 green containers (veggies), 3 purple containers (fruits), 4 red containers (protein), 3 yellow containers (carbs), 1 blue container (healthy fats), 1 orange container (seeds/dressings), and 4 teaspoons (oils and such). I'm not very good about getting my orange containers in, but I normally get all of the others. This sample meal plan from my day one contains all of my containers for the day except the orange. As you can see, it is a TON of food!! No starving myself here! Here's my detailed meal plan for the day:

• Breakfast (344 calories)
• GREEN: sautéed bell peppers, onion, spinach
• RED: 2 eggs, over easy
• YELLOW: 1 slice whole grain toast
• PURPLE: 2 clementines
• TEASPOON: 1 tsp EVOO
• Morning snack (176 calories)
• GREEN: spinach
• RED: 1 scoop vanilla Shakeology
• FREE: 2 espresso ice cubes
• Lunch (413 calories)
• GREEN: roasted Brussels sprouts
• YELLOW (2): quinoa
• PURPLE: mixed fruit (grapes, raspberries, clementine)
• TEASPOON: 1 tsp EVOO
• Afternoon snack (436 calories)
• PURPLE: Granny Smith apple
• RED: vanilla Greek yogurt
• BLUE: chopped walnuts
• Dinner (225 calories)
• GREEN: roasted broccoli
• RED: Cajun sautéed shrimp
• TEASPOON: 2 tsp EVOO
• TOTAL: 4 green, 4 red, 3 yellow, 3 purple, 1 blue, 4 tsp; 1594 calories

To make things, easy, I actually eat these same items every Mon/Wed/Fri, only changing up the dinners for the rest of my family's sake. :) I do normally cook a carb for them to eat with dinner, but I try to eat all of my fruits and carbs before 6 pm, which means before dinner for me. Sometimes I will have a carb with dinner, but not as often.

Beachbody is currently doing a #summerstrong challenge through the end of May. I am completing the 21-day fix extreme for this, but there are other exercise program options as well. Once I finish this, I'm planning to start either the T-25 program with Shaun T (the P90X guy), or the Master's Hammer & Chisel with Autumn and Sagi. There are so many great options depending on the type of workout you're wanting. I'm so happy I made the decision last fall to let Coach Fraley start me off on my journey and I can't wait to start helping others in my situation, too!! Contact me, visit my Beachbody website, or comment below, if you'd like more info! I'm getting my body beach-ready, are you?? ;)

October 2015                        March 2016

The Start of My Journey and What I'm Drinking Now {recipe}

I love Starbucks' fancy sugary drinks. I'll admit it. I actually prefer to find local coffee shops to get my drinks, but let's face it. I have 3 young boys and a peaceful afternoon, spent relaxing at a local coffee shop just doesn't happen often for me anymore. Enter Starbucks. All of my local Target stores have one. Super convenient. I can get the little ones some cake pops to keep them happy quiet for a minute, then indulge in my favorite Starbucks beverage, along with a cake pop of my own (who am I kidding? They were a favorite of mine as well!). And since I like visiting Target 1-2 times a week at a minimum, my Starbucks consumption was starting to get a bit out of hand. I definitely contribute part of my recent balloon in weight gain to them. That plus a nightly glass of moscato, or riesling, and desserts as I pleased, and I was soon staring at a number on the scale that I had never before seen. Ouch. Enter Beachbody.

I've tried other things in the past for losing weight. It's a constant battle. I haven't been a skinny girl since I was probably 9 years old, despite staying active playing sports in Jr. High and High School, then also in college, too! They're usually fairly successful, but committing to them long term has always been a problem for me. The being preggo 3 times didn't help either though these past 7 years. I'm usually able to lose the baby weight fairly quickly, but after weaning my youngest this spring, and not being preggo for a change, I found my weight climbing regardless. It was time to do something. Looking back at what I'd learned in college/grad school, using the stages of change theory, I was there. I was finally ready to commit to a lifestyle change. I was ready for action. So I contacted my friend, Angela, a Beachbody coach, and told her I was ready to try the 21-day fix. And so began my journey.

I'm currently part of a 90-day challenge to challenge myself to lose weight this holiday season vs putting on another 10-15 lbs of holiday weight, because there was no way my body could take any more weight! I'm getting rid of the #excessbaggage. I'm now a month into my journey (in the middle of my 2nd round of Beachbody's 21-day fix). I've lost 10 lbs and I am so much stronger already than where I started. My measurements are down and I'm feeling good. Some days, it is still rough to wake up and workout at 5:30 am before the kids gets up, but I always feel better if I do. I love that I can workout in the comfort of my own home. Gyms have never really been my thing and with Josh traveling quite a bit, the opportunity for me to conveniently visit one regularly is just not possible. The 21-day fix workouts are challenging, but have the ability to be modified, if needed. It's a range of workouts from total body cardio, to upper body or lower body focuses, pilates, and even yoga. I love it. Well, not always (some mornings I still yell at Autumn), but for the most part I do. ;) For me, I would much rather do the workouts than go out and run a few miles. That's just not my cup of tea. The meal plan is easy to follow, too. You just figure out your target number of calories, which corresponds to the number of containers you get for the day. I still get to eat plenty of food and I never feel like I'm starving. I'm fueling my body with awesome, wholesome foods, which makes a difference in how I feel. I no longer feel lethargic all day, with killer heartburn in the evenings. I feel good. It shows, too. My skin has been looking great as well! The saying "you are what you eat" really is so true.

Before pics on left, after pics on right - these were my results after just 21 days!

I was so happy that as a part of this challenge, I don't have to give up coffee. But, I'm not a huge fan of drinking it black, with just a little sweetener. Enter Shakeology. I am still enjoying my coffee, my much needed source of caffeine (hello, I have 3 little, high-energy boys, remember?!?), and I'm not feeling a bit guilty about it. Why is that? Because by adding it to my shake, which is an amazing nutrient-dense drink, it's like drinking a frappuccino, but without all the extra calories and sugar. And mine includes an amazing amount of nutrients, too. Take a look...

To make my shake, I use 8 oz unsweetened vanilla almond milk, 1 scoop shakeology, 1/2 tsp Pure Via turbinado raw cane sugar/stevia blend, 2 espresso ice cubes, and 4 regular ice cubes. Blend and enjoy!

To make espresso ice cubes, simply take 1 shot of espresso and put it in an ice cube tray and freeze! It's really that simple. I recently had a Starbucks free reward to redeem (you get one after every 12 purchases), so you guessed it - I had them fill a venti-sized cup with straight espresso. That's 20 ounces, or 20 shots, of espresso! What a steal! ;) And that will last me for 10 shakes. :) I love how when you freeze it, it doesn't dilute at all. It's an almost buttery little cube of caffeine when you get it out of the tray. Yum. It keeps the drink nice and strong like an actual frappuccino vs using just brewed coffee.

My Vanilla Espresso Shake has just 171 calories vs the 370 in the Caffe Vanilla Frappuccino (which is one of the lowest in calories of their frozen drinks by using nonfat milk and no whipped cream). It also has just 9 g sugar vs the 86 g in the frappuccino. Yes, you read that correctly 86 GRAMS!! Mine also offers 4 g of fiber and 17 g of protein! That doesn't even touch on the plethora of vitamins and minerals it has as well. It is truly a meal in a glass. And it's what I'm drinking now!

I still have a long, long way to go before I'm at where I want to be. Where I need to be. But at least I'm moving in the right direction now.

21-Day Fix Printables and Homemade Taco Seasoning Recipe

As most of you know, I started the Beachbody 21-Day Fix (an exercise and eating plan) last Monday. I'm about halfway through now and I am feeling great. I can tell that I am getting stronger, as I'm finally able to start following Autumn more and more during the workouts vs. Kat, the 'modified exercise' girl. I'm also feeling much better eating a portioned 'container' diet of real, wholesome foods. We normally eat pretty well, but I have a weakness for sweets, fancy coffee drinks, and wine. Unfortunately, I think those things really started to add up and I was packing on more pounds than ever, and feeling awful most of the time. Something had to give. Enter my friend, Angela. She got me started on the 21-day fix plan. I'm part of a group of women doing a 90-day challenge to keep us accountable through the holiday season, which I knew would be disastrous for me if I didn't do something. So, while I may soon be done with my 21-day fix, I'm going to keep repeating it through the end of the year. While everyone starts their New Year diet and exercise resolutions, I'm hoping that I'll already be looking great! ;) Hopefully, by the end of this 90 days, it will have become a habit for me to get up early and exercise, and I will continue to do so daily. I don't want to swear off desserts forever, but I do need to work on that 'in moderation' part of it. A little bit every now and then will hopefully be all I need. Fingers crossed!

One thing that has been a huge help for me, in addition to prepping veggies on Sunday, is planning my entire week out before it starts. There's no guessing how many containers I have left for the day - it's all right there planned out for me. I wanted something pretty (since I'd be staring at it all week) to hang on my fridge, so I created a planner, of course. I also put together a grocery list that lists the suggested foods, by container type, a measurements form to track progress, and another tally sheet if you don't want to, or can't, plan all at once. If you're interested in checking the package out, I offer it in my Etsy shop. You can find links to each specific caloric range at the bottom of this post. :)

When I started the plan, 'Taco Tuesday' was something that I still wanted to incorporate into our week. While Josh and the boys have tortillas, or taco boats, with their meal, I have a simple taco salad - spinach, seasoned ground beef, diced tomato, and a bit of shredded cheddar cheese. It's delicious, and I actually haven't even missed the tortilla (gasp!!). In the past, I bought the little packages of Taco Bell taco seasoning because we liked the taste. But, I decided I needed to start making my own seasoning. Not only is it cheaper that way, but I know exactly what I'm putting in, and it doesn't contain any unnecessary ingredients. This recipe is simple and easy to make. It has the perfect balance of spice. Depending on how hot you like it, you can either use, decrease or omit the red pepper flakes. Enjoy!

Taco Seasoning

Ingredients:

• 1 Tbsp chili powder
• 1½ tsp cumin
• 1 tsp sea salt
• 1 tsp black pepper
• ½ tsp paprika
• ¼ tsp garlic powder
• ¼ tsp onion powder
• ¼ tsp oregano
• ¼ tsp red pepper flakes (optional)

Directions:
Combine all of the spices in a small bowl. Add to 1-2 pounds of browned, crumbled meat (lean beef or turkey). I also add a little water (~1/2 cup) to help make it saucier.


21-Day Fix Printables

Menu Monday #40

So, we had a cheat-filled weekend with the diet, so I'm not weighing in until tomorrow. ;) Hopefully my body can recover by then and I'll have another good week!

On Friday night, we headed to our favorite local German restaurant, Freiberg's, at Ethan's request. It's delicious, but schnitzel and fried potatoes aren't exactly the lightest options on the menu. Oops! :/

On Saturday morning, I made my whole wheat banana bread pancakes, at Noah's request. That boy can eat pancakes like a champ! It is quite impressive to witness. He actually had his first one finished before I had taken a few bites of mine!! Haha! That evening, we were in the mood for burgers, so we headed to Bristol's famous Burger Bar. My favorite is their parmesan fries - amazing! We really went all out and ordered milkshakes, too. So bad for us, but they tasted oh so good!

On Sunday morning, Josh made our usual egg bagel sandwiches, and some cream of wheat. I hit up a packed grocery store later that day, then we prepared for a Super Bowl party that evening. Chocolate-covered football strawberries sounded like the perfect indulgence for the evening and we had a wonderful time socializing with other adults for a change! ;) After a weekend of crazy eating, I realized it actually left me feeling pretty crappy compared to when I eat better. No cheating for me for awhile now!

Sunday was also our sweet Daisy's 8th birthday. Wow, where does the time go? She's our first-born child, and we've had her since our first year of marriage!

Our beautiful princess!

Sunday: Super Bowl Party

Josh made a batch of our Spicy Italian Chili to take. I also tried a new recipe for a pizza pull-apart bread, and I made a batch of chocolate-covered strawberries, decorated like footballs. :)

Monday: Stovetop glazed salmon over brown rice, roasted asparagus

We haven't made salmon this way in awhile, but it is oh so tasty! The salmon is cooked in a sauce made with honey, lime juice and chili powder. It's the perfect combo! Daisy loves salmon skin, so that was a special birthday treat for her! :)

Tuesday: Melt in your mouth baked chicken, rotini, roasted balsamic green beans & mushrooms (see recipe below)

We'll have this one again because it's easy and tasty. The boys love this meal!

Wednesday: Leftovers
We still have a good amount of chili leftover, so we'll eat that.

Thursday: Seared pork chops, roasted butternut squash, toasted pine nut couscous with cranberries

This is my go-to pork meal in the winter months. I love all of the flavors and it's a pretty simple meal to put together.

Friday: Out to eat

We'll go somewhere and try to order something that sounds as healthy as possible this time! :)

Saturday: Tomato basil pasta

There isn't any meat in this dish, but it doesn't need it! This recipe produces the perfect amount of "sauce" for the pasta. I love using fresh basil when it's available in our garden, but our dried basil is a decent substitute, too.


I found this delicious recipe on Kalyn's Kitchen. Historically, I've never liked veggies, especially green ones. All of this changed when I started roasting my veggies. I love them so much now, I could eat them like candy! This is a great recipe for fresh green beans, and the mushrooms are an added bonus.

Roasted Balsamic Green Beans & Mushrooms

Ingredients:

• 8 oz fresh mushrooms, sliced (I use baby bella)
• 1 lb fresh green beans (I use a ready-to-eat pkg from the produce section)
• 1 1/2 Tbsp extra virgin olive oil
• 1 Tbsp balsamic vinegar
• Salt and pepper, freshly ground, to taste
• 2 Tbsp grated parmesan cheese

Directions:
Preheat the oven to 450 degrees. Wash the mushrooms and let them drain, or pat them dry. While they are drying, trim the ends of your beans (if needed), and cut them in half to make bite-sized pieces. Put the bean and mushrooms into a gallon-sized Ziploc bag. Combine the olive oil and balsamic vinegar and pour this into the Ziploc bag. Close the bag, and squeeze everything around to coat all of the veggies well. Arrange the beans and mushrooms on a large cookie sheet, spreading them out well, so they aren't too crowded. Roast them for 20-30 minutes. Cook until the beans are tender-crisp, the mushrooms are cooked well, and all of the liquid on the pan has evaporated. Season the veggies, to taste, with the salt and pepper, then sprinkle with the parmesan cheese. Serve while hot.


What's on your menu this week?

Overnight Blueberry Almond Oats

Eating healthy and dieting doesn't have to mean unappetizing food, nor does it need to leave you feeling hungry either! Along with starting my diet, I made some changes to the normal meals I was having for breakfast and lunch. No more cereal and milk for me for breakfast. It's hard to find a cereal that is filling enough without adding a bunch of calories to my day. So, I started exploring some better options, and came across this recipe via Pinterest. Overnight oats. Cold oatmeal. Yeah, I'll admit that I was definitely a bit skeptical that this would be good, but I was willing to give it a try to see what I thought. I'm so glad that I did! I normally eat this every weekday morning now. It's an especially great option if you're usually on the go in the morning and don't have time to sit down to eat something. You actually make it the night before in a to-go container, so that all you need to do in the morning is grab a spoon and head out the door!

I made a few slight changes to the original recipe I found, and I've been very happy with the results.

Overnight Blueberry Almond Oats
(serves 1)

Ingredients:

• 1/3 cup old fashioned (rolled) oats
• 1/3 cup vanilla almond milk, unsweetened
• 1/3 cup vanilla non-fat Greek yogurt (I like both Chobani and Nostimo)
• 1/3 cup fresh blueberries
• 1 tsp Pure Via turbinado and stevia blend (or a sweetener of your choice)
• 2 Tbsp sliced almonds

Directions:
Stir the oats, milk, yogurt, blueberries, and stevia blend together in a container. Cover and place in the refrigerator overnight. In the morning, remove from the refrigerator, stir, and top with the almonds. Enjoy!

*Nutritional Info: 272 calories, 74 g carbohydrates, 6 g fat, 13 g protein, 5 g fiber.

*These numbers may vary with differences between brands of ingredients

The almonds fit perfectly in the little cup to keep
everything together inside the one container!

It's funny because I'm not really a big fan of Greek yogurt. I use it for cooking, and because it's healthier than alternatives, but it definitely isn't something I like to eat on its own. Same goes for almond milk. I'm not interested in drinking a glass of it. But, put them both together with the oats, and it's actually really, really good! Perhaps it helps that I use the vanilla varieties of both, too. :)

I add the turbinado and stevia blend to give the oats some sweetness. If you want to skip that, you can, but I think it's good, and it only adds a measly 10 calories. :) It's twice as sweet as granulated white sugar, so you don't need to use as much. It also has less than half the calories of white sugar, too! Double win! You could also try brown sugar, honey, maple syrup, or some other sweetener if you'd like.

I like to use Gladware snack containers when I make this. They come with a little cup that fits into the lid of the container. The sliced almonds fit perfectly into this container, so I can have them ready to go, so all I need to do is pop the cup off of the lid, and empty them into the oats! It's seriously easier than making a bowl of cereal in the morning. The container can travel well with you in the car, so eating on the go is a possibility if you need to!

I hope you'll give this one a try! It will change the way you eat oatmeal and is a really great option when the temperatures outside soar again! I can dream, can't I? ;)

Menu Monday #38

Another successful week for the diet!! This morning, I'm down 4% of my body weight already, and I have just a few pounds to go and all of the baby weight from this last pregnancy will be gone. Of course, I still have lots more to lose, but at least I'm getting somewhere finally. Josh is also doing well, and continues to drop his weight, too!

Having a good time at his 30-month well visit.

We survived the week last week with a sick Noah, who missed his first day back to preschool. Fortunately, Josh was able to work from home one day to help, and took off another to be sure he was ok. It was a bit scary when his fever rose up to nearly 104 degrees Monday night, but fortunately returned to normal the next day. I guess it was just a 24-hour stomach bug, but it really took the life out of the little guy for a bit! :( He did visit the doctor on Friday, for his 30-month well-check. He is doing great! He weighed in at 27 lbs 8 oz (23rd percentile), and measured up at 37 inches (71st percentile). His head circumference is 20 inches (85th percentile). It's kind of crazy to think there are kids out there with even bigger heads than Noah. Haha! It's crazy how old he is looking these days - especially after getting another haircut this weekend. Too grown up!!

On Saturday morning, I made one of our favorites, whole wheat banana bread pancakes. They aren't low-calorie (especially with the yummy vanilla maple glaze), but they do have some good ingredients, they're delicious, and very filling! I spent most of the day working on purging my office. I hadn't been through most of the stuff in there in quite some time, so it was due. I'm still working on it and it's amazing how much stuff I am throwing away now. I got some new storage boxes for my bookshelf and some other storage solutions for my desk drawers. It is looking pretty decent now, but I still have work to do there. For dinner that night, we splurged, and visited our local Johnny Brusco's for some hot subs. I got the eggplant parmigiana sub, hoping to save a few calories that way, but after looking it up, found out that it was actually worse (calorie-wise, not taste, because it was delicious!!) than the meatball sub that Josh ordered. Sigh.

On Sunday morning before church, Josh made egg bagel sandwiches again. My favorite! We came home for lunch and some relaxation for the guys (while Mommy stays busy grocery shopping, doing laundry, etc). The boys have been enjoying watching the Star Wars series with Daddy lately, so they caught up on another episode that afternoon.

Sunday: Almond crusted tilapia (see recipe below), brown rice, roasted asparagus

This was a new recipe I tried a couple of week ago via Pinch of Yum. It is awesome!! You spread some Dijon mustard on the tilapia filets, then coat them in a mixture of breadcrumbs and ground almonds. Pan fried in just a tad bit of butter and EVOO, and they are incredible. I like to serve my fish over brown rice, and with asparagus on the side. I drizzle it with a little EVOO, sprinkle with freshly ground salt and pepper, and roast for 12-15 minutes (depends on thickness of stalks) at 400 degrees.

Monday: Cajun chicken pasta

This is a recipe I've been using for a couple of years now. It is so tasty and packed with yummy veggies!! It has a nice light sauce and it's super filling, but without a ton of calories. The boys did a great job eating this one tonight, so it will definitely be kept in frequent rotation now.

Tuesday: Seared pork chops, roasted butternut squash, toasted pine nut couscous with cranberries

I season my pork chops with a variety of seasonings (whatever I'm in the mood for - oftentimes I use sea salt, pepper, ground red pepper, paprika, and garlic powder), then sear them on both sides in a pan coated with a little EVOO. I finish them off in the oven, to be sure they are cooked fully. For my squash, I split it lengthwise, scoop out the seeds, then place the halves cut-side down in my pan (which has been sprayed with Pam). I vent the squash's skin by piercing it several times, too. I roast it for 60-90 minutes at 400, until it is nice and soft. On the side, I also make couscous. It is seasoned with spices and includes toasted pine nuts, and I also add dried cranberries (which are reconstituted as it steams). This is a great meal that the boys love.

Wednesday: Melt in your mouth baked chicken, tricolor rotini, roasted balsamic green beans and mushrooms

This is another tasty chicken recipe that the boys really enjoy. Thin chicken breasts are topped with a mixture of Greek yogurt, shredded parmesan cheese, seasoned salt and pepper. This is great served over some pasta. I tried this recipe for green beans a couple of weeks ago and I loved it!! I could seriously eat them like candy. You just coat the beans and mushrooms in a mixture of balsamic vinegar and EVOO, and roast in the oven! Top them with just a smidge of parmesan cheese and they are really delicious.

Thursday: Grilled cheese sandwiches, tomato bisque soup, roasted chickpeas

It's going to be super cold, so I went for a bit of a comfort meal here. I like to use sourdough bread and provolone cheese. I still go for Amy's organic tomato bisque soup. It is the best!! On the side, I'll roast some chickpeas and season them with a little salt, cumin and garam masala. Delicious!

Friday: Homemade pizza

I haven't decided on toppings yet, but would like to maybe try some roasted veggies.

Saturday: Out to eat

We'll go somewhere and order something that sounds as healthy as possible. :)

What's on your menu this week?

Almond Crusted Tilapia
(makes 3-4 servings)

Ingredients:

• 1/2 cup almonds
• 1/4 cup breadcrumbs, plain
• 2-4 tilapia filets (totaling ~1 pound)
• 1/4 cup Dijon mustard
• 1-2 Tbsp extra virgin olive oil
• 1 Tbsp butter

Directions:

Place the almonds and breadcrumbs in a food processor and pulse until coarsely ground into a crumb-like mixture. Place this crumb mixture onto a plate or in a shallow bowl. Heat the oil and butter in a frying pan over medium to medium-high heat. Spread 1 Tbsp of the Dijon mustard on both sides of each tilapia filet. Press the tilapia into the crumbs to get it coated on both sides. Do this several times to be sure it is covered well. Place the fish into the frying pan and cook for several minutes on each side, until the outside is browned and the fish is fully cooked. If it is browning too fast on the stovetop, you can finish it off in the oven instead.

*Nutritional Info (per serving): 517 calories, 14 g carbohydrates, 29 g fat, 36 g protein, 4 g fiber.

*These numbers may vary with differences between brands of ingredients

We really liked this dish! I normally prefer salmon to tilapia, but with the spice of the mustard, the crunch of the nuts, and the subtle richness of the butter/oil, this was fantastic! It went very well with the rice and asparagus, too. This is an easy meal that you will want to try.

I'll be back soon with some of the other tasty things we've been eating!

Meatless Monday: Tomato Basil Pasta

I found this gem of a recipe on a Facebook friend's page over a month ago. It looked so tasty in the pictures, that I had to give it a try! The original recipe can be found at the Apron Strings blog. I
made a few slight changes to the recipe, and we all really liked it, so I'll probably stick with it that way. :) What is most awesome about this dish...it's quick, easy, and uses just one pot!! Let's be real here, washing dishes is no favorite past time of mine, and I'm sure I can speak for most others to say the same. I also love the minimal amount of sauce in this dish. As I've stated in other posts, I don't like lots of sauce on my pasta, and this one has the perfect amount. It is also one of hubby's favorites and the kids gobble it up!! It's a winner!

Tomato Basil Pasta
(serves 4-6 as an entrée)

Ingredients:

• 16 oz linguine, broken in half to fit in pot better
• 1-2 cans diced tomatoes, or 2 large fresh tomatoes, diced
• 1 medium sweet onion, cut in julienne strips
• 4 cloves garlic, thinly sliced
• 2 large sprigs basil, chopped, or 2 tsp dried basil leaves
• 5 1/2 cups vegetable broth
• 1/2 tsp red pepper flakes
• 2 tsp dried oregano leaves
• 2 Tbsp extra virgin olive oil (EVOO)
• Salt and pepper, as desired
• Shredded parmesan, for garnish

Directions:
Turn your burner to high. Place the pasta, tomatoes, onion, garlic, and basil in a large pot. Pour in the vegetable broth. Sprinkle the red pepper flakes and oregano on top. Drizzle with the EVOO.

Cover the pot and bring to a boil. Reduce to a low simmer and keep covered, cooking for about 10 minutes, stirring every 2 minutes or so. Remove the lid and cook uncovered for an additional 5-10 minutes, or until almost all of the liquid has evaporated/reduced.

Season to taste with salt and pepper, stirring to distribute any extra liquid. Serve garnished with shredded parmesan cheese. This dish is excellent served with some fresh French bread to soak up every bit of the yummy sauce!

It also gets even better the next day, after all the flavors have been given more time to meld together. Yay for yummy leftovers! Enjoy!