365 Days of Self Discovery: Day 65

11.06.18

What changes could you make to improve your health?

  • Making yearly Dr. visits to stay updated on my general well-being & to take care of any health issues that should arise.
  • Keep my sugar content lower because diabetes runs in my family
  • Drink enough water daily because I have had a habit of being dehydrated & that’s not healthy
  • Cut down on consumption of processed foods (which I hardly eat fast food, besides pizza or Chinese take out on the weekends) and since I love cooking and I meal prep, it has become easier to consume less processed food
  • Follow my macros again to keep me on the right path with my goals & prevent me from overeating and meeting my nutritional goals for proteins, fats, carbs, fiber and calorie intake
  • Continue with meditation for my mental well-being
  • Making it a goal to walk 10,000 steps or more daily to stay proactive
  • Being mindful of the supplements I take and pay attention to how my body reacts to them
  • Make yearly appointments to visit the dentist for oral hygiene care
  • Be more proactive of reading the ingredients on the food labels while shopping ( I read the food labels but hardly pay attention to ingredients and should be more mindful of what I am eating)
  • When and if life should throw me a lemon I cannot handle or manage, I should learn that by seeking a therapist for help is okay and that sometimes it better to talk to someone than to live with it inside.
  • Get more sleep! make my sleep schedule a priority! 
  • Take more initiative to brush my teeth two or three times daily for better oral hygiene  

What are some health improvements you could make (no matter how big or small) share it in the comments & follow, like and share this post with peers! 

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Garlic Butter Baked Salmon

Good Eats!

Ingredients Needed:

  • 4 (6 oz each of salmon fillets)
  • 4-6 cups of broccoli 
  • 4 gloves of garlic (minced)
  • 6 tablespoons of unsalted butter (melted)
  • 1 tablespoon of light brown sugar
  • 1/2 teaspoon of dried oregano
  • 1/2 teaspoon of dried thyme
  • 1/2 teaspoon of dried rosemary
  • salt and black pepper
  • 1 lemon, halved 
  • chopped fresh parsley

 

Instruction:

  1. Preheat oven to 400 degrees
  2. Grease sheet pan with cooking spray
  3. Arrange broccoli florets and salmon on sheet pan
  4. Rub minced garlic on each fillet, set aside
  5. In a whisking bowl, whisk together melted butter, brown sugar, oregano, thyme and rosemary
  6. pour the butter mixture over the salmon and veggies
  7. Take half the lemon and squeeze it over everything and add salt and pepper
  8. place sheet pan in the over and cook for 15 minutes
  9. Remove from oven and garnish with parsley

I haven’t had salmon myself, but if salmon is not a fish of choice, feel free to sub it out for another kind of fish of your liking! Also be sure to follow Diethood for more recipes and alternatives to this recipe! good eats 🙂

 

Fully Load Burger Bowls

Make a bowl out of a burger

Ingredients needed:

  • 2 lbs of extra lean beef 
  • 2.5 teaspoons of seasoned salt
  • 1 teaspoon of garlic powder
  • 1/2 teaspoon of black pepper
  • 3 teaspoon of worcestershire sauce 
  • 4 Tablespoons of butter
  • 2 Cups of sliced mushrooms
  • 2 cups of cheddar cheese, shredded
  • 10 slices of bacon, cooked and diced
  • diced chives, bacon bbq sauce, and ranch dressing for topping

Instructions

  1. Mix together beef, seasoned salt, garlic powder, black pepper and worcestershire sauce
  2. On a baking sheet lined with foil, form 4 meat bowls using a can or jar. Set aside
  3. In a medium pan, saute mushrooms with butter, season with salt and pepper to taste & divide into 4 portions
  4. Fill each meat bowl with 1/4 cup of cheese, mushrooms, 2 slices of diced bacon, then top with 1/4 cup of cheese
  5. Bake at 350 degrees, covered with foil tent, covering for 30 minutes before serving & then topping with the diced bacon,  bbq sauce, ranch and diced chives

Now I realize this isn’t vegetarian or vegan friendly, but this is a recipe that could easily have substitutes in order to make it more vegan/vegetarian friendly, I eat meat, so many of my dishes, will contain animal product but I try to find recipes that can be manipulated to serve anyone’s appetite. Enjoy!

Be sure to give FamilyFreshMeals a follow for creating such a fantastic recipe 🙂

365 days of self discovery: Day 45

10.17.18

What one thing can you not give up?

  • I would either say food, because I love eating and/or the gym because I couldn’t imagine having to give up the gym and not being able to workout  — it would probably make me very uncomfortable since I have made it apart of my life for so long. 
What’s something you can’t give up? I am sure everyone can name at least one if not more. share it in the comments and don’t forget to like, share, and follow! 
 
Also be sure to follow my social media pages:
 
TwitterShayM_Fitness

Watermelon Fries & Coconut Lime Dip

Now me personally, I am not a huge fan of watermelon — I will eat it but not very often or very much of it and I don’t particularly love watermelon flavored candies or drinks. I have yet to try this recipe but figured for those of you who enjoy fruits and especially the watermelon, this would make a good recipe to share with the family. 

This recipe is gluten free, vegan friendly and healthy! Yum

Ingredients needed:

  • One watermelon, rind removed and cut into long fry like shapes
  • 2 tsp of tajin classic seasoning
  • 1 cup of coconut yogurt — for the dip
  • Zest and juice of one lime – for the dip
  • 1 tbsp of coconut sugar- for the dip

Instructions:

  1. In a bowl, combine yogurt, lime juice and zest, and coconut sugar — then set aside
  2. On a plate, scatter watermelon fries & sprinkle Tajin seasoning
  3. Serve with dip & enjoy!

For more recipes by this cook, follow her website https://www.abbeyskitchen.com/watermelon-fries/

Dining out at chipotle 9.18.18

12AM (Work/Snack)

  • Kroger Carb Master Yogurt (Blended Strawberry) Calories 60, Carbs 4g, Fats 1.5g and protein 8g

2AM (Work/Lunch)

  • Kroger fresh baked bread (.25 loaf) Calories 269, Carbs 55.8, Fats 1.9g, Protein 11.5g
  • White sweet onion Calories 6, Carbs 1.3g, Fats 0g, Protein 0.1g
  • Sliced Swiss cheese (1 slice) Calories 110, Carbs 1g, Fats 8g, protein 9g
  • Kroger Mesquite Roasted Turkey (2 oz) Calories 50, Carbs 0g, Fats 0g, Protein 11g
  • Hellman’s light mayo (2 TBSP) Calories 70, Carbs 2g, Fats 7g, Protein 0g
  • Kroger Hard Salami (2 slices) Calories 60, Carbs 0.5g, Fats 5g, Protein 2.5g
  • Kroger Southwestern ranch, lite (2 TBSP) Calories 70, Carbs 3g, Fats 7g, Protein 0g

9:45AM (Breakfast)

  • Frosted Flakes cereal (2 cups) Calories 110, Carbs 27g, Fats 1g, Protein 1g 
  • Kroger 2% milk (1 cup) Calories 120, Carbs 12g, Fats 5g, Protein 8g

2:30PM (Lunch)

  • Frosted Flakes cereal (0.25 cups) 2X Calories 56, Carbs 13.6g, Fats 0.6g, Protein 0.6g
  • Kroger 2% milk (1 cup) Calories 120, Carbs 12g, Fats 5g, Protein 8g

7:30PM (Dinner)

  • Chipotle steak bowl 
  • Double white cilantro rice; Calories 370, Carbs 68g, Fats 8g, Protein 7g
  • Double Black beans; Calories 240, Carbs 44g, Fats 2g, Protein 14g
  • Steak; Calories 190, Carbs 2g, Fats 6.5g, Protein 30g
  • Green medium salsa; Calories 20, Carbs 4g, Fats 0g, Protein 0.5g
  • Red hot salsa; Calories 25, Carbs 4g, Fats 1g, Protein 1g
  • Cheese; Calories 100, Carbs 1g, Fats 7.5g, Protein 6g
  • Sour Cream; Calories 115, Carbs 1g, Fats 9.5g, Protein 2g

Total Calories: 2133 (over) 

Total Carbs: 256.2g (over) 

Total Fats: 76.5g (over)

Total Protein: 120.2g (under)

Overall,I was over on my goals but not including the calories I burned from exercise. I didn’t feel any extra weight gain or a difference after consuming that many calories; but this means I will be more aware of my intake the rest of the week. 

9.17.18 Macro’s log

12AM (Snack @work)

  • Kroger carb master yogurt (cinnamon roll flavor) Calories 70, Carbs 4g, Fats 1.5g, Protein 9g 
  • Sprite (20 oz bottle) — my stomach wasn’t feeling too well. Calories 240, Carbs 64g, Fats 0g, protein 0g

2AM (Lunch @ work)

  • Leftover stir-fry 
  • Baked boneless chicken breast; Calories 55, Carbs 0g, Fats 1.5g and protein 11g

9:45AM (breakfast @home)

  • Frosted flakes cereal (2 cups) Calories 110, Carbs 27g, Fats 1g and protein 1g
  • Kroger 2 percent milk (1 cup) Calories 120, Carbs 12g, Fat 5g and protein 8g

2:30PM (Lunch at home)

  • Kroger fresh baked bread (0.25 loaf) Calories 269, Carbs 55.8g, Fats 1.9g and protein 11.5g 
  • Kroger hard salami (2 slices) Calories 60, Carbs 0.5g, Fats 5g, and protein 2.5g
  • Tillamock sliced swiss cheese (1 slice) Calories 110, Carbs 1g, fats 8g and protein 9g 
  • Fresh spinach 
  • Kroger white sweet onion (0.6 oz) Calories 6, Carbs 1.3g, Fats 0g, protein 0.1g 
  • Kroger mesquite smoked turkey (2 oz) Calories 50, carbs 0g, fats 0g and protein 11g
  • Hellman’s light mayo (2 TBSP) Calories 70, Carbs 2g, Fats 7g, Protein 0g

8:00PM (Dinner)

  • City blends ‘Get your peanuts here” protein shake (16 oz) Calories 428, Carbs 60g, Fats 11g, and protein 28g
  • Kroger creamy peanut butter (2 TBSP) Calories 180, Carbs 7g, fats 15g and protein 7g 

Total Calories: 1768 (under goal)

Total Carbs 234.6g ( over goal for light activity macros)

Total Fats 56.9g  (over goal)

Total protein: 98.1g (under goal)