Beef Roast

2 lbs of Beef, Eye of Round - Steak
1 6 oz can of Tomato Paste
1 15 oz can of beef broth
710 g of red potatoes (approx. 16 small potatoes)
16 oz of bay carrots
2 cups diced celery
salt,pepper, garlic powder to taste

Split all of the ingredients between 2 gallon size bags, mix, lay flat and freeze

Cooking instructions:
cook on low in crock pot for 6-8 hours

Serves 2 people

Nutrition Value:

This is the nutrition value for 1 of the entire bags so hubbie and I split it 60/40 so my meal would be 

419 calories, 40g carbs, 4.8g fat, 45g protein.  I do it this way though cause maybe we want to split it 50/50 one night or 70/30 another, or maybe we ate too much during the day so we are splitting it 40/30/30 for left overs the next day too.  It makes it versatile for whomever is cooking and how they want to divide.  

10 on the Go Snacks

If there is one excuse I hear often on why people don't eat healthy, it's TRAVEL.

"I travel a lot."

"I drive a lot for my job."

"I'm always on the go."

Believe me, these are very valid reasons why it can be harder to eat healthy, but just adding a few smart, portable staples to your diet can help you maintain your physique and even lose weight, even on the road!

I travel a lot for work so I have to be prepared.  Here are a ten healthy snacks I bring with me that you may consider adding to your own on-the-go lifestyle!

1. Tuna Pouches: portable and with a plastic spoon or fork, you can have protein right where you are. I don't always recommend doing this one on a plane though; some people don't appreciate the smell.

2. Protein Bars: This is actually the one time when I really love to have a protein bar as a meal or snack. Seems like when I'm traveling, I feel like I have a "pass" to eat bad. With yummy quest protein bars, I feel like I'm having a candy bar, but I'm getting healthy protein with little sugar or guilt (and no one in the seat next to me minds the smell, LOL).

3. Dried Fruit: dried cranberries, mangoes, apples, blueberries, etc. These are other treats that make me feel like I am having candy. How about REAL FRUIT snacks instead of fruit "shaped" snacks. More fiber and antioxidants. Just take a look at the package ingredients first, to make sure you're selecting brands that don't sneak in extra sugar. Blueberries and strawberries are my favorite.

4. Beef, Chicken or Turkey Jerky: have you noticed the "protein theme" here yet? Protein helps keep you satiated, so I love dried meat snacks, and they don't need any refrigeration.

5. Canned Fruit: I pack a few small cans of pineapple (skip the "pineapple in syrup" options), because I don't need to worry about leakage from cans and sometimes the juice helps with dehydration of flying. Make sure the cans are small, because you cannot have more than 3 oz. of liquid on a plane. These are great for road trips!

6. Protein Shakes: another great option, you can get water on the plan and have your protein powder in your carry on or for road trips. These are also great if you don't like the tuna pouch or jerky options.

7. Granola: I personally love me some nice paleo, grain-free granola. It's basically a lot of nuts and coconut — full of healthy fats. This is high in calories, but it's nice, healthy fats and calories, and oh so yum!

8. Chopped Fruits & Veggies: Sturdy fruits like apple slices can be put in baggies to munch on, and veggies such as baby carrots and snap peas are my two faves. These are also full of fiber and water, and can help with both satiety and dehydration.

9. Nuts: Nuts are so easy, portable and if you forgot to bring snacks, you can usually find these in the airport right next to all the tempting candy! Definitely a healthier bet than a snickers bar. Almonds and cashews are my top two picks! Look for the raw, non-salted versions to keep dehydration at bay. 

10. Chicken & Salad: Last but not least-- if you have forgotten to pack ALL of these things, you can usually find a grilled chicken salad somewhere in an airport. It may cost you $10 and taste like $2, but... perhaps that will be a little reminder to remember to pack some healthy protein snacks next time!

What is my BMR and how many calories do I burn in a day?

Your BMR (Basal Metabolic Rate) is an estimate of how many calories you'd burn if you were to do nothing but rest for 24 hours. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating.

An easy way to calculate your BMR is by using an online calculator.  A friend of mine showed me THIS ONE that I really like or if you are interested in the exact formula here it is:

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

Ok great so I know my BMR…now what?  Well know that we know your BMR we can figure out how much food you can consume based on the calories you expend every day to figure out how many calories you need to eat to lose weight.

To figure this out we now use the Harris Benedict Equation You get to pick between five choices, Sedentary, Lightly Active, Moderately Active, Very active, or Extra Active.  You can also use an online calculator to figure this out.  I suggest THIS ONE.

Now to put all of it together!  Using these two sites my BMR is 1485.  I chose very active and multiplied my BMR by 1.725.  1485 x 1.725=2,561.  2,561 is the number of calories I need to consume in a day to maintain my weight.

However, as you know I am trying to lose weight.

It is better to lose weight slowly.  The faster you lose it the more likely you are to gain it all back.  I suggest only shooting for 1-2 lbs a week.  There are 3,500 calories in one pound so to lose 1-2 lbs a week we need to create a deficit of 3,500-7,000 calories a week.  That deficit can be created by working out more, eating less or a combination of both.

So, how do you figure out calories consumed & calories burned?  You can use an app like My Fitness Pal or Sparkpeople, or you can do it the good old fashion way of writing it all down.  I recommend an app or website because they do all the calculations for you and you can scan barcodes for fast tracking.

How do you determine how many calories you burn?  The above mentioned fitness apps can tell you an educated guess on how many calories you burned by tracking your activity with them too.   To have a much more exact measurement wear a heart rate monitor.   SparkPeople it gives you a range of cardio minutes you need to get in each week, to reach your weight goal and you can enter in 45 minutes of spinning, 22 minutes of walking at a 3.0 mph pace, 29 minutes of house work, etc…

I know this can be frustrating and annoying to get started.  But which is more annoying…setting this up and tracking or not getting results?!

The Secret to Getting to the Gym in the Morning

Wow! I didn't think there would be so much interest in "the secret" but some of you have been talking about it and asking me about it in social media.  Sorry it took me an extra day to get this out.  I was busy with work and at the gym :)

So I am sorry to say but there really isn't a secret. You have to just get up and GO! We tend to over think things to much.  The more time you give yourself to talk yourself out of going the more likely you are to NOT go.

Here is analogy for you.  At my family's vacation spot in Maine there is a bridge everyone jumps off into the ocean.  Now this is not a huge bridge I see 10 year olds jumping.  But I have also seen grown adults psych themselves out.  You can always tell who is really going to do it.  The people who go up, step over the railing and just jump always go. But, the ones who go up there...look how far it is, think about it or even step over the railing and just hang there thinking it over almost NEVER jump.  They psych themselves out and give their mind enough time to talk themselves out of it.

It's the same thing in the morning. If you dilly dally and give yourself time to think about going back to bed (what I usually do) or other reasons not to go you will almost always talk yourself out of it.  But if you roll out of bed, go pee, get dressed, make that protein shake and get in the car you are probably not going to change your mind half way there.

Give it a try and let me know how it goes?!?

Finding my Umph Day 1

For almost a month now I have lost my umph, my drive, my excitement to workout.  I am not sure where I lost it...maybe it's under the bed or lost in that clutter I call a closet.  Either way I am not sure how to get it back.  I know I need to find it though before I start to back track, lose my followers or even worse lose it completely...forever :(

I have always done my best to be honest with my followers and show you the real experiences I am going through.  It keeps me accountable, helps me get through it faster and hopefully it will help one of you.

So I am going to dairy how I get my umph back..this is like how Stella Got Her Groove back.  Well minus the vacation and the younger man.....oh wait my bf is younger than me LOL. 

Today I woke up 5AM and the plan was to see Levi off to work and then go to the gym.  So Levi left around 5:45 and I...duddah...went back to bed.  Ooops!! I had really good intentions of going to the gym this morning but I got tired while waiting for him to leave.  Funny thing too, I went back to bed and then he came back to bring me my sneakers to find me in bed.  Ooops again!  I did go and get legs done after work but the gym is always soooo much more crowded at night.  Another reason i need to get there in the morning.  Tomorrow!  Tomorrow I am going!!

Zucchini Lasagna

Craving yummy lasagna but don't have the carbs in your diet?  Try using zucchini instead of noodles :) This is a great version of the classic comfort food that will not ruin your day!

Ingredients:

• 20 oz lean ground turkey
• 2 cloves Garlic, Minced
• 2 cans (14.5 Ounce) Whole Tomatoes
• 2 cans (6 Ounce) Tomato Paste
• 2 Tablespoons Dried Parsley
• 2 Tablespoons Dried Basil
• 1 teaspoon Salt
• 2 cups Lowfat Cottage Cheese
• 2 whole Beaten Eggs
• 1/2 cup Grated (not Shredded) Parmesan Cheese
• 2 Tablespoons Dried Parsley
• 1 teaspoon Salt
• 8oz Sliced Mozzarella Cheese
• 2.5 Zucchini's
• 4 cups of Spinach

Directions:

In a large skillet or saucepan, combine ground beef, sausage, and garlic. Cook over medium-high heat until browned. Drain any grease. Add tomatoes, tomato paste, 2 tablespoons parsley, basil and salt. 

In a medium bowl, mix cottage cheese, beaten eggs, grated Parmesan, 2 more tablespoons parsley, and 1 more teaspoon salt. Stir together well. Set aside. 

To assemble:
Arrange 4 slices of the zucchini in the bottom of a baking pan, overlapping if necessary. Spoon half the cottage cheese mixture over the noodles. Spread evenly. Cover cottage cheese with a layer of mozzarella cheese then a layer of spinach.  Spoon a little less than half the meat/sauce mixture over the top

Repeat, ending with meat/sauce mixture. Sprinkle top generously with extra Parmesan.

Either freeze, refrigerate for up to two days, or bake immediately: 350-degree oven for 20 to 30 minutes. Makes 12 servings

Follow me on My Fitness Pal...BikiniDiva28 for more recipes and to see what i eat :)

Dancin' Doll Chili

Some days are just “chili days”. Is it a coincidence that those particular days are usually “chilly”? I think not.

But bad jokes aside, I really do think that we enjoy food based on our emotions and feelings. On cold days, we want warmth and comfort and the feeling of home and a warm kitchen with fabulous aromas. What better way to scent your kitchen than a big pot of chili?

Ingredients:
20 oz package of 99% lean ground turkey
30 oz can of petite diced tomatoes
1 large sweet green pepper
1 large yellow onion
½ large sweet red pepper
5 cloves garlic, chopped fine
1 (15 ounce) can black beans, no sugar added, drained and rinsed
1 (15 ounce) can kidney or cannellini beans, no sugar added, drained and rinsed
2 teaspoons ground cumin
1 tablespoon chili powder
1 (12 ounce) jar of your favorite salsa

Directions:
Chop all vegetables
Mix all ingredients in crockpot until distributed evenly.
Cover
Note: You are not browning the turkey first. Mix it in with all of other ingredients while raw.
Cook on low for 8 hours

Follow me on My Fitness Pal...BikiniDiva28 for more recipes and to see what I eat ;)