Wednesday, August 27, 2014

Healthy Eating Grocery List!

In the journey to lose weight, tone up or just live healthier…. people can feel overwhelmed before they even begin. To hear the basics is easy. Eat Healthy & Exercise. And you think it's as simple as that…but it's not. There's a million different messages being thrown at you daily about what the right way to lose weight is, foods that are good and foods that are "bad." So DO NOT feel bad because you're not the only one who feels this way!!! It's sort of an art to get to understand what kinds of foods you should be buying, and those you should be avoiding.

When I'm overwhelmed at work or in life, I make lists. And if you haven't noticed, lots of my quick tips and helpful charts are in list formats as well. And if you can put it in a list--I'll be able to follow it! It's when you just tell me in a long conversation "good things to do," that I get lost and confused. So I'm assuming some of you are like me!! In order to help y'all out I put together my Healthy Eating Grocery List! You can call this "Healthy Eating" --- "Clean Eating" --- "Skinny Grocery Shopping," or whatever! The bottom line is all of these foods are good for your body. They're packed with the right kinds of fats, protein and carbohydrates. So, enjoy and let me know if you have any questions!


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Sunday, August 24, 2014

Insanity Week 4 Meal Plan - Free Meal Plan!

Here we are again, Sunday night! Joe and I spent most of the day recovering after a day on the river yesterday. It wasn't that I went crazy wild, but it rained, thundered, and was lightening for the majority of the 4 hour float. Definitely not the best weather, but we all bonded over how miserable the experience was LOL.

Anyway, here is your Week 4 Insanity Meal Plan!! I plan on really tightening up my diet this week because on Sunday I have my halfway picture for Insanity! Yep, we're almost 30 Days DONE already! Can't believe it. Hope this plan helps you too!





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Thursday, August 21, 2014

Sneak Peak Into My Challenge Group!

Happy Thursday!! To say I'm excited for the relaxing weekend to arrive would be an understatement! I'm ready to catch up on some sleep :)

Today I wanted to share a "sneak peak" of one of the charts that I've put together for my participants in my September 2nd Challenge Group! I've been working hard, thinking about WHAT could help make you guys more successful than ever before. Mainly it consisted of "what am I asked?" On the day to day basis I'm asked: What do I Eat? How much protein do I need? Do I need to drink Shakeology? What time should I eat? How often do you eat? Is bread bad for me? Can I have beer? How do you drink so much water? How much do you sleep? Can I eat butter? Should I be following a low-fat diet? And so on…. Please don't stop asking questions by the way!! This helps me figure out what the majority of people need from me, your coach. By getting asked questions I can translate information into easy to read and understand information that can actually help you.

Below you will find the Meal Planning Document that I share with all of my Challenge Group Participants. The only difference is, there's is filled in already. I usually start with what I'm personally going to be eating that week, then they get to ask questions and we tailor the plan to fit their likes and calorie needs.


I also wanted to share my Challenge Group Quick Tips Guide with you! This is where I've put together some answers for my most frequently asked questions, as well as common nutrition tips I think everyone should know!

Interested in joining our group? Send me an email or click on one of the links above!

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Wednesday, August 20, 2014

Easy and Healthy Fruit Salad

On this week's Insanity Meal Plan you probably noticed the meal/snack called "Fruit Salad." Now, I hope you didn't think that I meant some BORING Fruit Salad that was just a bunch of fruit combined. Because I definitely DIDN'T! I meant a super tasty, really easy, healthy, skinny Fruit Salad! Are you ready for it??

  • Okay, buy 2 of these:



  • Also buy 4 Bananas, 1 Bag of Green Grapes, and 2 Oranges.
  • Dice up the bananas, de-stem the grapes and peel and cut the oranges. 
  • Pour the Greek Yogurt into a bowl, add 1 TBSP Truvia. Mix with whisk.
  • Add fruit and stir to cover all the fruit with the yogurt! And VOILA! 


This is a perfect morning snack or an evening snack! Enjoy!

Also, don't forget to join this September Challenge Group! I totally revamped everything and will be passing out charts, meal plans and tons of tools!


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Tuesday, August 19, 2014

Healthy Recipe: Zucchini Boats

Ever since we started getting produce from our garden, I've been overwhelmed with zucchini's! Growing up, my family never made anything with zucchini….well, unless it's zucchini bread I guess! So I asked around and was given the idea for Zucchini Boats. Kind of like a stuffed pepper, but with zucchini!

So I came up with a Mexican style boat! (In case you didn't already know…I love me some Mexican food :) Enjoy this recipe and let me know when you try it!!!




Ingredients:

  • 3, Medium Zucchini's
  • 1 pound, Ground Chicken Breast
  • 1 cup, Uncooked Quinoa (I used a Quinoa and Wild Rice blend I found at the store!!
  • 2 Tbsp, Mrs. Dash Spicy Seasoning
  • 1/4 Taco Seasoning Package
  • 1 can, Black Beans (low sodium)
  • 1 can, Corn
  • 1/2 can, Diced Tomatoes
  • 1/2 cup Salsa
  • Optional: Cheddar Cheese used as topping



Directions:


  • Preheat oven to 350 degrees. 
  • Heat a skillet to medium-high, brown chicken and drain off any excess fat.
  • While chicken is cooking, cook Quinoa according to the directions on the packaging. 
  • Cut zucchini's in half, core out the center. Do this gently so that you don't break the zucchini! Save the center!
  • After chicken has finished cooking the whole way through, add Mrs. Dash seasoning and Taco Seasoning and stir. 
  • In the same pan, add Zucchini centers, Black Beans, Corn and Diced Tomatoes.
  • When Quinoa finishes cooking, add it to chicken and vegetable mixture.
  • Stir until well combined. 
  • Pour salsa onto the bottom of a glass pan. Place zucchini's on top. Fill the zucchini's with mixture. Optional: Top with Cheese
  • Cover with aluminum foil and cook on 350 degrees for 20 minutes.

Oh, and this recipe is SO amazing it is Joe-approved…which means KID approved :)

Happy Tuesday from us post-Insanity workout!


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Sunday, August 17, 2014

Insanity Week 3 Meal Plan

Hey everyone! How was your weekend? Tomorrow marks the start of another week, and our 3rd week of Insanity! Don't forget that the next challenge group starts on September 2nd!!!

Here's this weeks meal plan:



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Tuesday, August 12, 2014

How To Stay Fit!

Hi all! Right now I'm sitting on my couch watching Extreme Weight Loss, and to say I'm motivated is an understatement! This show has a way of making me realize how lucky I am. I'm able to workout in a body that allows me to. I'm able to cook healthy food. And I have people surrounding me who support me no matter what!

The coolest thing is... I get to pay it forward!! I get to help people who want a better life. I get to use my knowledge as a dietitian to teach people how to eat clean, how to balance their meals and how to cleanse their bodies of all the bad foods we have access to! And as a coach, I get to be there for you on your fitness journey. Keeping you accountable as the days go by. Making sure you stick to what YOU promised yourself you would do!

With all that in mind, I'm opening up my next 60-Day Challenge Group! I'm going to be busting out ALL the stops and giving you amazing tools to help keep track of your meals, your workouts and your successes! Complete the form below if you want more details :)





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Monday, August 11, 2014

Insanity Week 2 Meal Plan

Happy Monday, everyone! How was your weekend? We certainly had a busy weekend here, but were able to keep on track with our Insanity workouts!

On Friday we went and hung out on the Terrace by Lake Mendota.


Then, on Saturday we did our workout, laid by the pool, hit the grocery store and then went to a BBQ. The BBQ turned into an all night fun fest with dizzy bat included. Yes, I fell. Don't worry…it was as graceful as I could possibly make it. Side note: when I was growing up my parents called me Jessica "Lack of Grace" because I was pretty clumsy. Guess it stuck. Anyway, I also rode a bull at a bar. All in all it was a great day.

Sunday, we went on a boat! Joe and I have never been out on the lakes here before so it was extra fun! Made me want a boat…but not before we get a dog. :)


Alright, here's your WEEK 2 INSANITY MEAL PLAN!!!



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Thursday, August 7, 2014

Turkey Burgers and Zucchini Fries

I have the perfect recipe for you to try out this weekend! 

Since I was blessed with the world's largest zucchini, I needed to figure out a recipe to make! Zucchini fries came to mind. And what goes better with fries than...a burger! I came up with this burger 100% on the fly too! Definitely channeling my inner Top Chef.

Zucchini from another planet on the left....

YUM!

First things first, the fries!

What you'll need:
  • 1/2 large Zucchini, or 1 regular sized Zucchini (LOL)
  • 1/4 cup All Purpose Flour
  •  2 Eggs
  • 1 cup Italian Seasoned Bread Crumbs
What to do:
  1. Cut the zucchini in half, cut the half in half again. So you'll have 4 strips. Cut those strips into thirds so that you have a square "fry."
  2. Place strips in a baggie with flour. Shake them up. The flour will help absorb some of the water and help the breadcrumb coating stick. 
  3. Scramble the 2 eggs together in a shallow dish. Set breadcrumbs up on a flat plate.
  4. Roll zucchini strips in egg, then dip in breadcrumbs. Place on prepared sheet tray.
  5. Bake at 425 degrees for 13 minutes, remove, flip and bake 12 minutes longer.
  6. Serve with ketchup, pizza sauce or ranch as a dip! (Joe of course used Ranch!)
And the meat of the meal...Turkey Burgers!

Ingredients:
  • 1 pound Extra Lean Turkey Meat
  • 1/2 cup Barbecue Sauce
  • 1/2 cup Italian Seasoned Breadcrumbs
  • 1 egg
  • Cheese Slices
  • Condiments
Directions:
  1. Combine turkey, barbecue sauce, breadcrumbs and egg in a large bowl. Stir until well combined.
  2. Form 12 thin patties. Now, here comes the crazy fun part!! Place 1 burger down on the plate, place a folded cheese slice down, and then top with another thin patty! This is what is called a "Juicy Lucy." At least that's what I've seen on Man vs. Food!
  3. Repeat with the remaining patties.
  4. Cook on a grill (or a George Foreman for all you other apartment dwellers!). These will cook pretty quickly because the meat patties are thin. Be careful not to dry out the meat! 
  5. Serve with condiments! I ate it "bun-less" to save some carbs!


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Wednesday, August 6, 2014

Weight Loss Help

WOW! The amount of awesome feedback I've received from posting the FREE Insanity Meal Plan is INSANE! (pun intended)

I definitely got off track for a while, forgetting that what MOST people need help with is FOOD.

Food will always be the "downfall" for most people who are trying to make a lifestyle change. It can be like crack. Seriously. You all know the one food that you can never seem to say "no" to, right? Start training your brain to look at that food as your gateway drug into all the other bad foods!! Dramatic...but don't let it control you! Instead, plan ahead. Know what food you'll replace it with; don't keep that food in the house; and don't look at it on a menu if you're out to eat. Taking those steps to protect yourself will help in your long term lifestyle change!

And don't forget: it takes 21 Days to form a habit. Stick to your new lifestyle for 21 days, and it WILL become your habit. Every day, at every meal, make the right choice. And be proud of that right choice. Don't sell yourself short! Its the day in and day out changes that make your LIFE better!

Results take time and if you don't celebrate your daily victories then you could get frustrated along the journey. That's why it's so important to focus on the small steps that are getting you towards your big goal!

Want to talk about your small steps, or your big goal? Fill out this form and we'll talk about getting you to where you want to be!!



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Monday, August 4, 2014

Insanity Week 1 Meal Plan

Feeling like you need to get back on track? Then you've come to the right place! I'm going to share my Insanity Meal Plans with you guys (for free) over the next 2 months of my transformation. And I'm going to try my HARDEST to stick to them as specified :) I know weekends will be hard, as they are for everyone..but I'm not going to give in!

Here's Week 1!


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Sunday, August 3, 2014

Insanity Update!

Oh man!! Insanity is NO JOKE! I used to never really be "into" the whole Insanity workout thing. I thought people who did it were crazy. But then one day I decided that I needed to be crazy too.

Why not me? Why CAN'T I get awesome results from Insanity? Why wouldn't I want to challenge my body and feel better than ever before? I was actually inspired by fellow Beachbody Coach, Melanie, to do Insanity. She had 2 kids and went from this before to after. Holy moly! Like I said, why NOT me? I can totally do this!!

I'm so lucky because my fiance is doing the program with me! There are two other "insaniacs" doing it on our Facebook page too. I'm relieved to be getting so much support from people everywhere! I know I'll need it on Day 1 of Month 2 (or at least I think I will! My best friend warned me that it's a hard day!! LOL).

Along with Insanity, I'm doing the 21 Day Fix eating plan...I just can't get enough of it! It helps me to stay on track and avoid eating the foods that weigh me down. And since Joe is doing the workout with me, we'll be working out in the evenings. He's not much of a morning person so I compromised on my workout timing. But that means that I have to stay on point all day! No good can come from eating unhealthy foods before serious plyometrics!

Here are my first fit test results!

  • Switch Kicks: 55
  • Power Jacks: 39
  • Power Knees: 79
  • Power Jumps: 27
  • Globe Jumps: 8
  • Suicide Jumps: 18
  • Pushup Jacks: 15
  • Lower Plank Oblique: 40

The next round of Fit Test is in 2 weeks, so I'll post numbers then!

Any of you do Insanity out there? Any tips? Let me know :)

And as always, if you want to join...just send me an email! jessicagracefitness@gmail.com
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