How to get even fitter

HELLO!!  This has been the never ending day!  My goal was to post Monday and Wednesday, but I’m now changing that to twice a week!  Ya never know how a day is going to go sometimes.

Alrighty!  Oxygen Challenge update!  I have 1 month left and I’m seriously getting serious now (:  I talked about having a treat day once in a 10 ten period.  I’m going to do that, but only after October 9!  For 1 month I’ll be sticking to my diet plan 100%.  This month I’ll be carb cycling.  I think I kind of do that already, mostly because I feel guilty after a pig out day and then I go low carb for several days!

First off, I saw this awesome awesome quote from Jennifer Lawrence.  She’s the Hunger Games star.  I love love what she says here:

So, let’s get right to the topic of the day.  How to get even fitter.  Most people I see at the gym don’t seem to change.  I guess everyone is about maintaining.  I am NOT however.  I’m about always improving (:  And I’m not talking about looking sickly thin with no muscle.  Wherever you are on your fitness journey, here are a few ways to push it to the next level.

• Mix it up!!  Stop doing the same workouts day after day.  How boring is that anyway.  I constantly change things up.  I also do a lot of the same stuff too, but I keep my body guessing.
• LIFT LIFT LIFT!  If you want to see your body change, lift weights.  If you’re already lifting, ADD weight and or ADD another set.
• Never miss a workout!  Stay consistent.  I schedule my workouts several days in advance around whatever I have and I never miss them, unless I have an emergency.
• CUT OUT WHITE FLOUR and WHITE SUGAR.  This is even bigger than lifting.  One way to help track your diet and calories is My Fitness Pal.  I LOVE this thing.  It gets tiring to enter in your food every single day, but it helps me eat better and less.  I’ll be doing this for the next month 100%.

So, my goal for the next month is to lower my body fat.  I’m shooting for 13% by October 5.  In order to do this, I’ll track everything I eat in My Fitness Pal.  I’ll cut out sugar and simple carbs and INCREASE protein.  The other day I found a page I’d saved from a magazine from 3 years ago.  It had a low sugar meal plan and a recipe for Chocolate Energy Truffles.  Here are a few examples of what you should be eating to stay low sugar.

• oatmeal, blueberries, hard boiled eggs, protein shakes, strawberries, turkey, whole wheat bread, veggies, hummus, plain greek yogurt, salmon, brown rice, salad greens.  SIMPLE, right?

And if you’re craving some sweet SUGAR, here is the truffle recipe:

1/3 c vanilla protein powder

3/4 c natural chunky peanut butter

1/4 c instant nonfat dry milk

1/4 c agave nectar or honey

1/4 t cinnamon

1/2 t coconut extract

1 T ground flaxseed

2 T cocoa

Combine all ingredients and roll into balls.  Store in airtight container in the fridge.  I think I’ll be making these tomorrow!

Well, I’ll end with two fun photos.  The first one is an ad for the Big Cottonwood Marathon that I ran two years ago.  I came across this picture on Facebook and as I looked closely, I realized the girl in the green was ME!  Ha Ha!  I’m famous (:

And here is a more recent pic from last night!  We did a HIGH fitness class at the park and all the instructors wore these cute matching $5.00 shorts!  It was such a fun night!

I’m a crazy exercise fanatic, but that’s me and I’m glad I am ME (:  Have a wonderful wonderful weekend!!!  Work Hard Always!

Get fitter and healthier this summer!

Hello and Happy First Day of Summer!!!

Today was a successful and accomplished day!  I’m writing this between 2 baseball games so I’ll be quick!

Last weekend our family went camping for 2 days with my brother and his family.  When I say camping I mean 40 minutes away up a beautiful canyon sleeping in tent trailers and having my brother and his wife cook for us!  I love camping so much! (:  I did contribute the SMORES which I have to admit I went a little overboard!!  I really need to kick the habit of pigging out on the weekend.  This is the funniest thing!  One of my healthy challenge participants emailed me her weight loss success on her Garmin!!  It’s FANTASTIC!!

Now take a look at mine!

What the heck is wrong with me!?  That giant spike is 3 days!  Friday, Saturday, and Sunday (:  I have to say though I don’t believe it’s all REAL weight, whatever that means, because when I get home I lose about a pound a day for a few days!  SOOOO my new goal for the rest of the year is… to only have 3 TREAT days a month!  I have officially murdered my New Year’s Goals so now that I’m half way through the year I’m only going to work on this ONE goal!  I think that was my problem, I had too many goals!  What I really want to work on is recording EVERYTHING in MY FITNESS PAL.  When I want to eat too much of everything, I don’t record it (:  I don’t think I could handle seeing 5000 calories on one day!  I have also been ULTRA diligent with my Jamie Eason weight workouts.  Haven’t missed a day in 3 weeks except for last Saturday when we were hiking!  And once again after a strict clean diet, weightlifting is where it’s at!  I really need to cut out cardio next week because my stupid achilles pain flares up every time I do cardio!  I sat down and mapped out my SUMMER WORKOUT SCHEDULE!  This is like Christmas for me (:  Some days I’m sure it won’t be this exactly.

MONDAY: Track weight workout/High Fitness

TUESDAY: Weights/High Fitness

WEDNESDAY: RUN/Weights

THURSDAY: High Fitness/Weights

FRIDAY: Weights/High Fitness

SATURDAY: RUN/Weights

On some of those non running days I will add 20-30 minutes of interval sprints on the treadmill.  When I say weights, I work a different muscle group every day.

This is an example:

Monday:Biceps/Triceps/Abs

Tuesday:Legs

Wednesday: Chest/Abs

Thursday: Shoulders

Friday: Legs

Saturday: Back/Rear Delts

O.K.  Summer is much easier for me to workout since I don’t have to worry about my 6 year old.  He has brothers and sisters galore to play with him.  I thought of something so PROFOUND the other day.  I discovered that when I start to crave something that is not very healthy to eat, it is because I AM HUNGRY!!  Amazing!  So!!  What do I do?  I stop what I’m doing a grab some food out of the fridge and eat yummy healthy food!  After that I am fine and I forget about my cravings!  So, EAT!!  Just for fun, here is what I ate today from My Fitness Pal!

My Dinner!

I only have one small body fat percentage point I want to lose!  I’ll post the whole page of this body composition deal they do at the gym!  It’s interesting and motivating!

Well, I need to be off!  I’ll end with pics from the trip!!  So FUN!!  We especially LOVED the hike to Lake Mary and were surprised by all the snow!!  Ha Ha!!

A whole lotta workouts and 3 days of healthy eating

Happy Friday!  My weeks are flying.  We are 3 weeks into my personal training program.  This is a hard time of year to be concerned with fitting in workouts and finding time to prepare healthy food options.  I’m very proud of all my clients for sticking with the program.  It is not easy.  DIET is the hardest and finding the TIME is next in line!!!  Of course eating is the difficult part.  We get hungry several times during the day.  That’s a LOT of thinking about what I’m going to eat and what I want to eat and a lot of preparing.  It is a HABIT just like everything we do.  It’s changing the habit that is hard.  Studies show when you repeat something over and over again it becomes a habit.  Imagine that!  Make your HEALTH habits a priority!  Since food is the hard part, I wanted to share what I’ve been eating over the last few days.  Every time I eat I ALWAYS think what protein I’m going to eat.  It’s important to have a good mix of protein, carbs, and fat with every snack and meal.  I’ll post my workouts too.  I work out a lot.  It’s my feel good drug, my relief, and my energy.  When you add up all these hours, I should say that I don’t watch a lick of t.v. (:

TUESDAY

WORKOUT-5:30 a.m. Back and cardio mix workout.  I added an exercise we don’t do very often that killed my friends and I.  Tricep Pullover.  We lift as heavy as possible.  I think I had a 25-30 pound dumbbell.  Then at 9:00 a.m. I taught another crazy hard class.  Usually I make up a new one each week.  I tell them that I don’t know how hard it will be.  That makes it fun right?  I was dripping.  I’ll post it next Wednesday.  It was an all over body weight and cardio torture.  My body felt it.

Tricep pullover

FOOD-Post workout I had a MUSCLE MILK.

I’ve been trying to cut back on grains this week.  For breakfast, I made an omelet with 1 egg and 2 egg whites.  I added a couple slices of ham, a wedge of laughing cow cheese, peppers, green onions, mushrooms, and spinach.  Yummy!  I want to make one right now.  For lunch I went to Costa Vida with a few high school friends.  I ordered a small shrimp salad with lots of veggies and black beans.  My afternoon snack was a spinach smoothie that I make every day.  It includes 1 banana, 1 scoop of chocolate protein powder, 1 T of natural almond butter, a big handful of spinach, and ice and water.  I had a small handful of mixed nuts too.  Dinner was eventful.  My day was crazy.  I knew I wouldn’t have time to make anything.  I came home from running kids everywhere, threw some things on the counter and told my husband what I wanted to make, but I just couldn’t make it.  I had to train and help set up an activity at the church.  He was sweet and quietly made brown rice, chicken, and corn on the cob.  I found a delicious coconut curry sauce at Costco that I told him to put with it.  So YUMMY!  I got to eat at 9:00 p.m. that night.  I made some broccoli too and I didn’t eat the brown rice.

WEDNESDAY

WORKOUT-I was so sore that I had to think about what was the least sore and work that.  I chose Jamie Eason’s Day 59 Chest and Shoulder workout.  That took 45 minutes (I didn’t do the last set) and then caught 45 minutes of Zumba.

FOOD-Breakfast was a 1/2 a sweet potato.  It took 5 minutes to cook in the microwave.  I put a little agave nectar and unsweetened coconut on top.  I made another omelet too.  For lunch I made my spinach smoothie.  I’m so creative.  I timed myself for all those “I don’t have time” people.  It took 3 minutes and 36 seconds from start to finish and that’s with putting everything away too!!  Another busy day where I was sure I was going to forget something and I did!  I forgot the same carpool twice!  I grabbed a premier protein shake for a snack around 4:00 p.m.

I did find 20 minutes to reinvent the previous nights meal.  I turned it into stir fry.  For dinner, we had left over rice and chicken and I sauteed a bunch of veggies in olive oil.  Once again I didn’t eat until almost 9:00 p.m.  I had a bowl of chicken and veggies (carrots, celery, broccoli, cauliflower, and red peppers.)  I’m not a major saucy person.  A little salt is all I need.  I did put a little of the coconut curry sauce on too.  YUM!  For dessert I had my favorite Weight Watcher chocolate raspberry bar.

 THURSDAY

WORKOUT-I’ve been looking for a little push before my birthday and I found a great 4 week program I want to try.  It looks a little scary and I’m going to change it around a little, but here is the LINK at bodybuilding.com.

We did a crazy LEG workout and about fell over, actually my one friend did fall over…that’s another story.  We have a little challenge going that we can not miss a workout.  That’s 6 days a week of these babies!!  Whoever loses makes lunch for us!!  This took an hour.  I snuck in 45 minutes of my favorite BODY ATTACK class too and did a few ab exercises on a ball.  OUCH!  I was done after that.

FOOD-Pre-workout I ate half a protein bar from Costco.  I bought a box that has the bottom 3 in it.  They are super yummy.

I ate the rest on the way home and had a muscle milk and the other half of my sweet potato for breakfast.  I ate a banana and a handful of nuts for a snack around 11:00.  Lunch was at Cutler’s sandwich shop with my parents.  I ordered the chicken walnut salad.  I should have taken a picture but didn’t!  For an afternoon snack when I’m running kids around I grab a protein bar and an apple.  Dinner was Little Caesars pizza for the kids (: and I whipped up some chicken.  I cooked it in an electric frying pan with a little olive oil.  I cut up some broccoli and cauliflower and cooked that in the micro.  It all took about 15 minutes to prepare.  Hello!  Easy peasy lemon squeezy.  O.K. this post is getting too long if you are still reading!!  I had another weight watcher ice cream bar too.  YIPPEE!!!  Healthy eating for 3 days straight.  Amazing!!  I do need to drink more water and get more sleep.  I’m running on 6 or under each night.  We have a low key weekend and I’m hoping to relax a little.

I think that is ENOUGH for today.  I’ll end with my TOP five favorites for the week!!!

1-Decline Pushup!!  I have been doing these bad boys a lot and I feel so much stronger and my arms are looking leaner too.

2-My yellow life is good jammie shirt.  I think I have a picture.  Just a sec.  I want to wear it every night.  It’s sooooo soft.

Ignore those cookies!!

3-Honeycrisp apples.  Grocery stores don’t always carry these and they are a little bit more money, but I LOVE them and CRAVE them!!

4-My flannel sheets.  Heavenly heavenly, especially since we are in freezing hurricane like weather right now!!  My hubby bought some at Costco a few months ago.  A MUST!!  I think we go to Costco too much!!

5-And lastly, my favorite!!  Positive people.  It makes all the difference in the world!  Be positive.  Believe in yourself.  Smile.  We can do hard things.  I know I need to be better all the time.  Life is good!!  Whew!!  I’m hungry now.  Off to eat and take care of my little boy who is sick today!!  Have a wonderful weekend!!! 

4 day cleanse

Happy Monday!  What an excellent and perfectly relaxing weekend.  Last week from Tuesday-Friday I did a short 4 day cleanse.  I don’t think of it as a cleanse really.  It’s more of a reset diet button.  Sometimes I get tired of myself giving in to eating too much and this 4 day diet reminds me to take control and get back to eating healthy.  Here it is.  I found this diet from gppfitness.com:

The GPP 4 Day Cleanse (the “Reset”).  Each day adds to the next.  So, on day 3 you can have your fruits and veggies, PLUS your 24 grams of CHO, Plus your water – get how it works?  Here it is:

Day 1 – Drink half your body weight in ounces of water.
Day 2 – 24 g of CHO drink (we suggest within 15 mins of your workout).
Day 3 – 5 servings of fruits & 5 servings of vegetables (Google it). + 24g CHO drink + H20
Day 4 – Add 24 g of protein + fruits & veggies + CHO drink + H2O

It’s pretty intense.  I’m used to crazy diets so it wasn’t too bad.  Yes, the first two days are liquids, mostly water!  Keep busy (:  Day 3 and 4 were pretty easy.  For breakfast I had a cup of broccoli with salsa and a banana!  Lunch was a big salad.  I made several green smoothies and threw together a vegetable soup with whatever veges I had around the house.  I used green onions, carrots, cauliflower, broccoli, and zucchini.  I cooked them in a pot with chicken broth.  On Day 4 we went to lunch and I had one of my favoritest yummiest soups from Rumbi and a small salad.  The chicken in the soup was my protein.  I need to make this soup at home!!  It’s a chicken tortilla coconut soup.  YUM!  

Anyway, after all was said and done, I felt pretty skinny.  I think you lose mostly water.  I still exercised through the 4 days, but not at such a crazy intensity.  On Saturday, I weighed 132 and that was before any working out.  I usually like to weigh myself after a hard workout.  I’m hoping for 130 or 129 by this Saturday.  This week I want to continue eating well.  No sugar or white flour and no eating after 7:30 p.m.  I’m going to up my workouts for the week too.  More cardio and weights.

Best of luck!!!  Try not to go crazy after the diet.  You’ll want to eat everything in site!  Remember how tough it was to get through and you don’t want to reverse that by over eating.  The worst things I ate after the cleanse this weekend were kettle corn, rice krispy treats, and pizza.  The pizza was a super healthy thin crust pizza so I felt better about myself.  That is a HUGE improvement for me!  I’ll be even better this weekend!

O.K!!  My house is in dire need of a major cleaning job.  I better hop to it!!  Here is a quick picture we took on Saturday with my handsome boys.  It was General Conference weekend.  I took my 2 sons and a friend to hear the speakers in person at the conference center.  One time during the session I looked over and all 3 boys were leaning back sleeping (:  Super comfy!  Lots of great inspiring music, words, and counsel.  Wonderful!

I have to include a song of course for Monday music.  Katy Perry has a new album out in a couple weeks!  Here is a sneak preview of one of the songs on that album.  I love all her music!!  Go for many runs through the beautiful fall leaves this week!!  Be happy (:

What gives you energy?

I should feel completely re-energized with the new year and kids back in school.  What I really feel like doing is climbing back in my bed with a million blankets and the heat on and going back to sleep for several hours.  My workouts have killed me.  I think the 11 mile run and chest and abs workout yesterday did me in, especially with only 5 1/2 hours of sleep the night before.  I need to have a little bit more control of my life!  Soooooo, another NEW YEAR’S goal will be to get more sleep!  In bed at 10:00 p.m.  JANUARY blessed JANUARY 🙂  I will not say anything negative about this month except I wish I could be running outside in this outfit!

Runners Legs-Awesome

We were few in numbers at our workout this morning.  Everyone is probably working on the GET MORE SLEEP goal.  We had fun though and it was a TOUGHIE LEG DAY!!!  Here it is:

WARM UP  

RUN 1 ladder

30 Seal Jacks

Repeat

WORKOUT

50 Mountain Climbers

40 Thrusters

30 squats with weights

20 Walking barbell lunges

Ladder and 30 Seal Jacks

REPEAT

50 Jump Squats

40 Stiff Leg Dead lift

30 Dumbbell Step ups

20 Lateral Dumbbell step ups each leg

Ladder and 30 Seal Jacks

REPEAT

50 Hip Raises with weight on hips

40 Lunge Switches

30 Calf Raises

20 Burpees

Ladder and 30 Seal Jacks

REPEAT

100 Sit ups holding a weight and reaching as you sit up!

We’ve been talking food a lot lately too.  Here are a few favorite recipes I’ve posted in the past and some ideas on what to eat for the new year!

BREAKFAST: Oatmeal with flax, protein powder, berries, cinnamon, unsweetened coconut, almond milk, and a few almonds OR a Banana, peanut butter, chocolate protein powder, spinach smoothie (I have one of these EVERY day.  I love them!)

LUNCH: Salad (a huge one) with black beans and a little low fat poppy seed dressing.

SNACKS: fruit, cashews, protein balls, yogurt and berries, popcorn.

DINNER: Veges with sweet potato, brown rice, quinoa, or a big bowl of soup.

Meal 1: Banana, peanut butter, chocolate protein powder, and spinach smoothie

Meal 2: Muscle milk

Meal 3: HUGE salad with chicken, cottage cheese, nuts, or beans for protein

Meal 4: Protein ZONE bar and an apple

Meal 5: Chicken or fish, veges, brown rice, sweet potato, quinoa, or salad.  Soup is a good choice too.

Meal 6: Cottage cheese or greek yogurt with blueberries or blackberries (optional meal)

Drink a big glass of water with every meal.  Stay away from bread or pasta, sorry!

Baked Oatmeal

Combine: 2 c. oats, 1/2 c. agave nectar or honey, 1 t. baking powder

Add and stir: 1 1/2 c. water, 1/2 c. applesauce, 1 T flax, 1/2 scoop protein powder

Scoop into greased muffin tins and add raisins, nuts, and coconut on top of each one.

Bake at 375 for 20  minutes.  Freeze in airtight container.  

Heat up in microwave and add almond milk, berries, and cinnamon!

Chocolate Fudge Bites

3/4 pitted dates

1/2 t vanilla

dash of salt

2 T. cocoa (I’m going to try 1 T. cocoa and 1 T. chocolate protein powder)

2 T. unsweetened coconut

1/3 c. raw pecans

Blend all ingredients together very well (food processor).  Squish dough in balls and store in an air-tight container in the fridge.

CHOCOLATE COCONUT CHIA PROTEIN BALLS

1/2 c. Natural Peanut Butter

1/2 c. Agave Nectar

2 scoops Chocolate Protein Powder

1/3 c. Oats

1/2 c. Unsweetened Coconut (plus more to roll them in)

1 T. Chia Seeds

Microwave peanut butter and agave nectar and stir.  Add everything else and mix.  

Form into balls and roll in coconut.  Store in airtight container in the freezer or fridge.

This last recipe is what I gave my workout girls for Christmas.  I found it at browneyedbaker.com.  I LOVE this blog.  Not everything is healthy, but good stuff and I can always change it up a bit.  Here is my modified version of the Cliff bars recipe.

Granola Bars

1 cup pitted dates

1 1/4 cup crisp rice cereal

1 cup oats

1/4 cup crushed pecans, walnuts, or almonds

2 T ground flaxseed

1/2 t. cinnamon

1/2 cup natural peanut butter

1/3 cup agave nectar

1 t vanilla

1/4 cup semisweet chocolate chips

Directions:

•  Spray an 8×8 pan with non-stick cooking spray.

• Place the dates in a food processor and pulse until finely chopped.  Combine the dates with cereal, oats, nuts, flaxseed, and cinnamon in a large bowl.
• Combine the peanut butter and agave nectar in a small saucepan over medium heat, stirring until melted and completely combined.  Remove from heat and stir in vanilla.
• Pour the peanut butter mixture over the oat mixture and stir until well combined.  Let cool.  Gently stir in the chocolate chips.  Turn the mixture in the prepared pan and press firmly to pack the mixture into the pan.  Cool and let set at room temperature for 1 hour.  Cut into bars, wrap individually in plastic wrap and store in the refrigerator.

So, my question again, what gives you energy?  I’m thinking eating clean and getting more sleep!  Also, being with my favorite people and laughing*  Have a GREAT day and stick to your GOALS!!!  I love this motivational poster!

  

 

 

Hurdle every obstacle!

HELLO!  I’m back and I have a minute to write before I REALLY need to finish my Christmas shopping!  We had a great vacation to Southern Utah!  My husband and I celebrated our 16th wedding anniversary!  The years fly by like turning pages in a book!  We went and saw one of my FAVORITE concerts of the year:  THE PIANO GUYS!  Their concerts are always so laid back, simple, and completely AMAZING!  One of the comments I read about them was, “Ice cream for the ears!”  So true!

Here are a few pictures.  The two shots of the red truck are taken 3 years apart.  I’m going to make it a tradition to take one on the truck every year to see how the kids change!

Back to reality is always TOUGH to swallow, especially when I didn’t eat well 3 out of the 4 days of our trip.  Aghhh!  Today I am back at it though and VERY happy to start feeding my body goodness.  SOOOOOO, how to overcome OBSTACLES is the name for today.  In St. George, my two older boys found a row of hedges that were evenly spaced near our condo.  They started jumping over them again and again.  It was fun to watch them hurdle over each one with such effort, so as not to hit the bush and fall to the hard ground!  This morning as I was wondering when to exercise, a few obstacles came to mind.  Here they are:

• I ate WAY too much that I won’t be able to keep up with my running friends.
• I’ve been staying up too late and sleeping in.  I can’t possible wake up at 5:30 a.m.
• My baby has an awful ear infection and can’t go to preschool, so I can’t go to the gym.
• My ipod is dead.
• I hate the treadmill.
• I need to do laundry.
• I’ll go LATER!

Do any of these thoughts ever come to your mind?  Well, I ignored them all.  I ran 5 miles on the treadmill and did a 20 minute circuit workout!  Yes, my 4 year old has a terrible ear infection and is miserable.  He watched My Little Pony with me while I ran.  My body felt gross from all the sugar, but better when I got MOVING!  Don’t fall over the HURDLES, push through with all you got, and BEAT every one!  I read this quote from my planner this morning that I found perfect for today.

I’m loving the Christmas season and excited to make my holiday treats and go to 9 different holiday events over the next 10 days!

Say Hello to friends you know and everyone you Meet!  Gratitude and Fresh Fallen snow is my wish for Christmas this year!

Food for the day:  Oatmeal, vegetables, and fruit!!!  It’s that easy!

Artichokes and Zucchini

Welcome to FRIDAY FOOD DAY!!

I should really do my hair in some of these pics!

Alright, I’m sure all of you know, you can’t really be a GYM RAT and not be a FOODIE too!  Yes, I LOVE food!!!  It is my fuel that gives me energy and helps me do EVERYTHING!!  For the most part I eat pretty healthy, minus my obsession with SUGAR.

As I looked at my counter of overflowing vegetables, I thought I needed to talk about ZUCCHINI.  I added the artichokes because I love them so MUCH!!  They make my mouth water!  

Tip numero uno about healthy food choices:  Pick food that only has ONE ingredient, does not come in a package, and you can remember it actually came from Mother Nature!  VEGETABLES are the BEST you can get.  So, tonight for dinner I made one of my favorite dishes that I call GRILLED VEGETABLES WITH CHEESE AND ARTICHOKES.  I added my YUMMY turkey meatloaf muffins too!!!  Some of you may wonder if my 5 children eat my healthy concoctions, and I’m here to say that this is not “I’m the best Mom of the year blog and my kids eat wheat grass and brussel sprouts.”  Many times I make food for me and give them pizza or hotdogs.  I do try to add broccoli or carrots when I do that!  

GRILLED VEGES WITH CHEESE AND ARTICHOKES

Cut up whatever veges you like.  I used yellow squash, zucchini, mushrooms, peppers, tomatoes, and spinach.  I sauteed them in 1 tablespoon of olive oil.  Cook for 5-10 minutes or until they are soft.  Pour vegetables in a glass baking dish and top with mozzarella cheese, laughing cow cheese, and artichoke hearts.  Set oven on high broil and bake 3-5 minutes or until the cheese is browned.  The veges are so yummy you don’t even need salt!  I ate these with Jamie Eason’s turkey meatloaf muffins.  The recipe makes a ton and I eat them anytime during the day.  They fill me up and give me energy.  Click on the words below and see the video.

Jamie Eason’s Turkey Meatloaf Muffins

Turkey Meatloaf Muffins

Calories: 80
Fats: 2 grams
Carbs: 4 grams
Protein: 11 grams

Ingredients:

• 2 lbs ground turkey (or chicken)
• 3 egg whites
• 1 cup quick cooking oats
• 1/2 tsp ground cumin
• 1/2 tsp dried thyme
• 2 tsp dry yellow mustard
• 2 tsp black pepper
• 2 tsp chipotle pepper spice
• 1 tsp salt
• 2 tbsp garlic powder (2 cloves minced)
• 1 small onion (finely chopped)
• 2 celery stalks (finely chopped)

Directions:

1. Preheat oven to 375 degrees.
2. Spray muffin pan with canola or olive oil.
3. Mix all your ingredients together in one large bowl.
4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
5. Bake for 40 minutes.

Makes 12 muffins.

Serving Size:
Women: 2 muffins
Men: 4 muffins

Voila!

That’s about it for food today, I need to work on SATURDAY SLEEP!!  

Work

Hard

Simply the BEST!!