Results...

"Shakeology and Sugar-Free Summer of Squats" results...

Weight
7/1 - 135 lbs
8/1 - 131 lbs
Lost - 4 lbs

Bicep (right)
7/1 - 11''
8/1 - 10.5''
Lost - .5''

Bicep (left)
7/1 - 10.75''
8/1 - 10.5''
Lost - .25''

Chest
7/1 - 34''
8/1 - 32''
Lost - 2''

Waist
7/1 - 31''
8/1 - 28''
Lost - 3''

Hip
7/1 - 39''
8/1 - 38''
Lost - 1''

Thigh (right)
7/1 - 19.75''
8/1 - 19''
Lost - .75''

Thigh (left)
7/1 - 19''
8/1 - 19''
Lost - 0

Calf (right)
7/1 - 14.25''
8/1 - 14''
Lost - .25''

Calf (left)
7/1 - 14.25''
8/1 - 14''
Lost - .25''

TOTAL LOST - 4 pounds & 8 inches!

Lauren

Challenge: Complete!

Today is the last day of my challenge! I'll be sharing my results tomorrow :)

July 31st journal:

Food
7:30 am - chocolate Shakeology + 1 cup coffee + 1 cup ice
9:30 am - Larabar
12:00 pm - apple, carrot sticks
1:45 pm - 4 egg whites w/ salsa
6:30 pm - chargrilled and fruit salad w/ light italian dressing @ Chick-fil-A
8:00 pm - smartpop popcorn, pretzels
10:00 pm - peach

Workout
100 squats
100 jumping jacks
100 butt burns {50 each side}

Lauren

Half Marathon? Yes, Please!

I DID IT! I signed up for my FIRST half marathon! I'm so excited! I have two other friends who have registered so far, and hopefully there will be more! December 9th...get ready!

Tomorrow is the last day of my challenge. I'll be taking my final measurements, recording my final weight, and taking "after" pictures on Wednesday, August 1st...before I go to Chick-fil-A for Appreciation Day!

July 30th journal:

Food
10:00 am - chocolate Shakeology + 1 ripe banana + 1 cup water + 1 cup ice
2:00 pm - peach & omelette {4 extra large egg whites, 1 cup diced peppers, 3 oz. spinach}
6:30 pm - spicy chicken diner select {stock velveted} w/ brown rice & slaw @ Pei Wei
9:30 pm - Larabar

Workout
2 mile run
100 squats

Lauren

So you ordered that side of "steamed vegetables"...

July is almost over! 2 more days of the challenge, then it's August! I go back to work 3 weeks from Tuesday and school starts 4 weeks from tomorrow...crazy!

July 29th journal:

Food
7:30 am - chocolate Shakeology + 1 ripe banana + 1 cup water + 1 cup ice
11:45 am - "heart healthy grilled salmon" w/ "skinny steamed vegetables" @ Cotton Patch 
3:30 pm - apple, Ezekiel cinnamon raisin toast, pretzels
7:00 pm - chicken, green bean casserole, salad, cantaloupe
10:45 pm - Larabar

{Side note: Click on the "Cotton Patch" link above. Scroll down to the "sides" and notice the "steamed vegetables" have 203 calories and 18 grams of fat vs. the "skinny steamed vegetables" with 41 calories and 0 grams of fat. WOW! Props to Cotton Patch for offering vegetables that aren't soaked in butter!}

Workout
100 squats

I love working out at home. For a long time in college I would go to the gym 4-5 days per week and do cardio and weights on my own. In the past few years I have really enjoyed group exercise classes at the gym. My preferences change as well as my commitment and level of motivation. Find what works for you and get into a routine. If things get boring or your preferences change, find something else to do.

In my opinion, the most important things are staying active and fueling your body with healthy food...with a few cheat meals here and there :)

Anyone who is on Pinterest has likely seen this workout schedule. I love this because it gives me an idea that I can run with and make my own. Maybe I don't love a particular exercise, so I just change it up to meet my needs!

Thanks for stopping by! Stick with me for 2 more days :)

Lauren

3 Days Left!

Friday, July 27th journal:

Food
7:45 am - chocolate Shakeology + 1 cup water + 1 cup ice {I only consumed about 1/4 of it - here's the rest...}

11:15 am - Trio @ Corner Bakery w/ southwest avocado wedge, asian edamame salad, cavatappi pasta salad, & mixed greens
4:00 pm - pita chips w/ hummus
7:30 pm - chips w/ guacamole, caesar salad, grilled chicken, grilled potato wedges & carrots {grilled out w/ friends and watched the opening ceremony! USA!}
11:00 pm - Larabar {needed something a little sweet!}

Workout
2.5 mile run
{no squats...oops!}

Saturday, July 28th journal:

Food
11:30 am - chocolate Shakeology + 1 ripe banana + 1 cup water + 1 cup ice
1:30 pm - peach, apple
4:00 pm - tuna, carrot sticks
7:30 pm - Mediterranean wrap & fresh fruit @ Jason's Deli

Workout
100 squats

Three days left!

Lauren

I wanted to workout but....

Exactly how I'm feeling today! So thankful for encouraging people in my life who keep me accountable :)

Food
7:30 am - chocolate Shakeology + 1 cup coffee + 1 cup ice
11:30 am - rice/beans/vegetables {leftovers} & peach
3:30 pm - Larabar
6:30 pm - apple, Ezekiel cinnamon raison toast, & omelette {egg whites, peppers, grape tomatoes}
9:00 pm - pretzels, smartpop popcorn

Workout
100 squats

Tomorrow is going to be crazy-busy. My alarm is set for 7:00 am so I can start my day right - 2 mile run!

Lauren

Running

I had professional development today and let me just say...6:00 am came way too early! Tonight I'll be getting in bed before midnight...

Food
7:30 am - chocolate Shakeology + 2 frozen bananas + 1 cup water
11:45 am - salad {spinach, tuna, grape tomatoes, black beans, dressing} & Ezekiel cinnamon raisin toast
3:15 pm - Larabar
5:45 pm - egg whites, peach, cantaloupe
9:00 pm - pita chips w/ hummus, smartpop popcorn

Workout
100 squats

I went for a run yesterday after a full week of resting my knee. My goal was one mile, but I pushed a little farther...

I bought new shoes, socks, and a knee strap at Run On! in McKinney. I highly recommend visiting this store if you're new to running! They watched me walk and run, chose three shoes that would work best for me, and after trying each pair on (walking and running in each) I chose the most comfortable pair!

I also took time yesterday to look into proper running forms. I need to work on my form in order to prevent injuries - especially knee injuries! Here are a few videos I found helpful:
 

Thanks for reading! 6 more days :)

Lauren

One More Week!

Only one more week of the "Shakeology and Sugar-Free Summer of Squats" challenge! I'm excited for these last few days and cannot wait to share my final results with you :)

I need to give a shout-out to my friend, Corinne Oh, who organized and facilitated this challenge! She is a Beachbody coach (and high school counselor, mother of three, etc.) in the Austin, TX area. She is amazing at utilizing social media to encourage, challenge, and offer support and advice about health and fitness! Be sure to "like" her Facebook page (Work It Out) and check out her Team Beachbody page!

July 24th journal:

Food
10:45 am - chocolate Shakeology + 1 frozen banana + 2 cups water + 2 cups ice
1:45 pm - brown rice, chicken, sauteed veggies {leftovers}, peach
4:45 pm - Larabar, Ezekiel cinnamon raisin toast
8:00 pm - omelette {egg whites, black beans, diced grape tomatoes, shredded mozzarella}, apple
9:45 pm - smartpop popcorn, apple sauce {no sugar added} w/ cinnamon

Workout
 1.5 mile jog
100 squats

Fruit, Fruit, Fruit

I love fruit {as you can see below in my food journal!} Check out these reasons why you should love it, too :)

July 23rd journal:

Food
12:30 pm - chocolate Shakeology + 1 ripe banana + 1 cup water + 1 cup ice
3:00 pm - peach, Ezekiel cinnamon raisin toast w/ pure apricot fruit spread, & omelette (egg whites, grape tomatoes, spinach)
6:45 pm - brown rice, chicken, sauteed vegetables (zucchini, peppers, onion) & apple
8:15 pm - Larabar
10:15 pm - pita chips, clementines

Workout
25 jumping jacks
25 squats
25 push-ups
25 crunches
(Repeat 4x)

Lauren

A Few Cheat Meals...

I had a few cheat meals this weekend, but I can honestly say they were worth it! Below are my journals for yesterday and today...

Saturday, July 21st:

Food

10:30 am - chocolate Shakeology + 1 ripe banana + 1 cup water + 1 cup ice

2:00 pm - Larabar, apple

4:00 pm - egg whites, oatmeal w/ raisins & cinnamon

8:00 pm - a dear friend's wedding reception! {dinner & cake, all of which was amazing!}

Workout
None {oops!}

Sunday, July 22nd:

Food

7:45 am - chocolate Shakeology + 1 cup water + 1 cup ice

11:45 am - salad, sweet potato, Ezekiel cinnamon raisin toast {super random meal haha}

2:00 pm - cucumber, carrot sticks & hummus {snacked on this for a few hours at a friend's BBQ/pool party!}

6:00 pm - Larabar

7:45 pm - pizza, popcorn, cupcake, ice cream {Bachelorette finale with my girlfriends...had to indulge!}

Workout

100 squats

Obviously I did not adhere to my rule of no added sugar this weekend, and I also failed to do my squats on Saturday! While I enjoyed a few cheat meals, I'm looking forward to being back on my routine this week and finishing strong as the challenge comes to an end next week! Just a reminder...don't forget to allow yourself to "cheat" every now and then so you don't go absolutely crazy :)

Lauren

The Munchies

Well, I had the munchies today! As you can see in my food journal, I ate quite a bit! But I tried to keep it clean and I still stayed within my calorie limit for the day.

Check out this comparison. It's pretty amazing to think about the difference between 1,360 calories of fast food vs. 1,360 of clean food (including a cookie and dark chocolate!)

Food
9:30 am - chocolate Shakeology + 1.5 oz raw spinach + 1 ripe banana + 1 cup water + 1 cup ice (didn't even taste the spinach!)
11:30 am - Larabar
2:30 pm - omelette (4 egg whites + 1.5 oz spinach + grape tomatoes), oatmeal w/ blueberries & cinnamon
4:00 pm - cherries, clementines
6:45 pm - medium smoked turkey breast on wheat bread (no mayo) @ Schlotzsky's 
9:00 pm - smartpop popcorn, apple
10:15 pm - pita chips

Workout
100 squats

Stay strong...and munch on healthy foods!

Lauren

Healthy Body = Healthy Mind & Healthy Image

Sad? Tired? Stressed? Anxious? Consider the following (thank you, Pinterest):

July 19th journal:

Food

9:30 am - chocolate Shakeology + 1 cup water + 1 cup ice

12:00 pm - Larabar
3:30 pm - peach, cherries, 1 piece Ezekiel toast w/ tuna mixture (tuna, mustard, lemon juice, pepper, & diced grape tomatoes)
4:30 pm - smartpop popcorn
6:15 pm - pasta (1 serving quinoa pasta, 1 serving marinara sauce, 1 cup diced zucchini, pepper & onion, 1 serving mozzarella) YUM!
9:30 pm - pita chips, apple sauce (no sugar added) w/ cinnamon

Workout
25 squats
25 crunches
25 jumpking jacks
(Repeat 4x)

I wanted to share with you a few of my top picks for snacks that satisfy my sweet tooth - with no added sugar! The best part is that none of these snacks would have been sweet enough for me before I started this challenge. However, since I've been avoiding added sugar, they are plenty sweet! And I'm the girl who used to eat ice cream every day and add sweetener to my oatmeal, coffee, cereal, etc! 

• Larabars (when I'm craving chocolate I go for the chocolate coconut chew flavor!)
• Ezekiel 4:9 Cinnamon Raisin Bread w/ pure fruit spread (the kind I'm using is from Silver Dollar City, a theme park in Branson, MO! Can you believe it? It's apricot and it doesn't contain any added sugar!)
• apple sauce (no added sugar) w/ cinnamon

One of my main goals in participating in this challenge was to train my taste buds to stop craving sweets - added sugar as well as artificial sweeteners. 19 days in and I can say with certainty...it has been a success!

I want to challenge you - whatever your weakness is that's holding you back and keeping you from reaching your goals...cut it out of your diet! You don't have to do it for a full month, but start with one week! I was crazy-addicted to sugar, but I accepted this challenge and made a commitment to myself and to 10 other women participating in the challenge. If I can do it, you can do it too!

Lauren

Ecard #2 :) Love Them!

Tonight you're getting another ecard...I just love them too much!

Friends - do it for yourself! Not for anyone else! My ultimate goal is to be happy, confident, and to feel good! If your goal is to not die in the Hunger Games, so be it :)

Food
8:00 am - chocolate Shakeology + 1 cup unsweetened flax milk + 1 ripe banana + 1 cup ice
1:30 pm - brown rice, chicken, cantaloupe, peach
3:00 pm - Larabar
6:30 pm - 4 egg whites w/ diced peppers & tomatoes, 2 slices cinnamon raisin Ezekiel toast w/ pure fruit spread
9:45 pm - smartpop popcorn, pita chips

Workout
100 squats

Lauren

"Of course it burns..."

July 17th {my half-birthday!} journal:

Food
9:00 am - oatmeal {made w/ unsweetened flax milk} w/ raisins & cinnamon

12:00 pm - chocolate Shakeology + 1 ripe banana + 1 cup water + 1 cup ice
4:00 pm - Larabar, apple, tortilla chips
7:00 pm - steak, chicken, grilled sweet potato, salad
9:30 pm - Ezekiel toast w/ pure fruit spread

Workout
100 squats

We had three awesome couples over for dinner tonight and had a great time! Of course us girls had to share some of our favorite ecards :)

Here's a health/fintess on for ya...ain't it the truth!

Lauren

Portion Sizes: Normal or Abnormal?

Check out these images that compare portion sizes today with those from the 1950s and 1980s (respectively):

This has been on my mind a lot lately. Since I've been making an effort to measure my food portions at home, I've become even more aware of the portions I'm served when eating out. When there's food in front of me, I want to eat it all...and that's why I try to order the healthier options when eating out. Then I can snatch one or two french fries from my husband's plate ;) Just a little thought that might save you a few calories next time you eat out - take it or leave it!

July 16th journal:

Food
9:45 am - chocolate Shakeology + 1 cup unsweetened flax milk + 1 ripe banana + 1 cup ice + dash of cinnamon
11:45 am - tomato soup
3:45 pm - spring mix w/ canned salmon, Ezekiel toast w/ cinnamon
6:15 pm - Larabar, oatmeal w/ blueberries & cinnamon
8:30 pm - carrot sticks, apple, clementines

Workout
3 mile run {irritated my knee :( planning to rest for a few days and invest in some new shoes!}

20 jumping jacks
20 sumo squats
10 sit-ups
10 push-ups
10 crunches
10 tricep dips {used my coffee table}
(Repeat 5 x)

Thanks for stopping by!

Lauren

New Week :)

I'm a little lazy when it comes to blogging on the weekends...sorry about that! Here's my journal for today:

Food
7:30 am - chocolate Shakeology + 1 cup unsweetened flax milk + 1 frozen banana
11:30 am - cantaloupe, strawberries, spring mix w/ red bell pepper, cucumber, & canned salmon
1:30 pm - 3 egg whites, 1 egg, 1 piece Ezekiel toast
3:45 pm - Larabar
7:30 pm - carrot sticks & pita chips w/ hummus, oatmeal w/ cinnamon
10:00 pm - apple

Workout
100 squats

I'm ready for a good run tomorrow! My knee hasn't bothered me the past two days so we'll see how it feels on my run.

Here's to making healthy choices and stepping up my workouts this week! Who's with me?!

Lauren 

2 Weeks Down!

It's Saturday night and I'm fixin' to watch a movie with the husband :) Here is my July 14th journal:

Food
11:00 am - 3 egg whites, oatmeal w/ blueberries, strawberries & cinnamon
1:30 pm - chocolate Shakeology + 1 cup water + 1 cup ice
3:45 pm - Larabar
7:00 pm - Greek style chicken, green beans simmered in tomato sauce, oven baked rice, pita bread w/ tzatziki @ Platia Greek Kouzina {Delicious dinner with my husband and grandparents!}
9:15 pm - apple, banana

Workout
100 squats

2 weeks down, 2 weeks to go! 

Lauren

Effort = Results

Happy Friday everyone! I'm excited for the weekend :)

July 13th journal:

Food
10:30 am - scrambled egg whites w/ salsa, Ezekiel toast w/ pure fruit spread, strawberries
12:30 pm - apple
1:00 pm - watermelon, carrot sticks w/ cucumber-dill dip
4:00 pm - chocolate Shakeology + 1 cup unsweetened flax milk + 1 cup ice
8:00 pm - grilled chicken salad {no cheese or croutons} w/ light Asian sesame dressing on the side @ Buffalo Wild Wings
10:00 pm - smart pop popcorn, cantaloupe

Workout
100 squats

I saw this today and it made me think: what keeps us from seeing results? When we make excuses and exceptions...do we see results? When we cheat with our food and slack on our workouts...do we see results? When we tell ourselves, "It's just one meal"...do we see results? When we tell ourselves, "There's no way I could give up _____"...do we see results?

It all goes back to how serious we are and how much effort we put into our health, fitness, eating habits, etc.

How bad do we want it?

Seriously?

Plain and simple. The hard part is putting it into practice :) I love this illustration, as simple as it is, because it's a great reminder of what I need to do to see results: put forth effort!

I hope you all have a wonderful weekend!

Lauren

July 12th Journal - Short & Sweet

Keeping it short and sweet today! 

Food
9:30 am - chocolate Shakeology + 2 cups coffee + 1/2 cup plain Greek yogurt + 1 frozen banana + 1 cup ice {Not my favorite...it was either the extra coffee or the Greek yogurt, but it was a little tangy/bitter. I think it was the yogurt!}
1:30 pm - Larabar, apple
4:30 pm - pita chips & hummus
6:45 pm - taco salad, ice cream w/ strawberries, snickerdoodles {Thanks to two wonderful friends and mentors for inviting us for dinner! Yes, I had sugar...but more importantly, Jonathan and I enjoyed 5+ hours visiting with a very special couple!}

Workout
2.5 mile jog
100 squats

Something important we all need to remember:

Lauren

Lists

Today is Wednesday which means I did my grocery shopping at Sprouts! I do most of my shopping there, especially for my produce because it's the freshest and often the least expensive - win, win!

As I was getting ready this morning I had lots of things running through my head and I kept meaning to make a list. I finally decided to look for an app on my phone. {Okay, I may be a little behind the times here...I'm slowly but surely discovering helpful apps on my smartphone!} Considering my handwritten lists only make it with me to the store about 50% of the time, I figured it was time for an app. I always have my phone with me...so again...win, win!

I don't know about you but I rarely pay for apps. I found a free one called "Out of Milk" that had 4.5/5 stars, so I installed it. The app has three features - a shopping list, a pantry list, and a to-do list. I only used the shopping list today, but the whole thing seems pretty useful!

Before I left for Sprouts I typed in the items I needed. One feature I love is the ability to change the order of the items. There are certain staples I don't buy at Sprouts because they're cheaper elsewhere, therefore I put those items at the bottom of the list so I would remember them later. Also, since I work my way clockwise around the store, I arranged the items in the order in which I would come to them. {Okay, that's my OCD side coming out...and yes, I realize it!}

I know you've heard this a billion times, but I'm going to recommend it anyway: make a list before you go to the grocery store. It will help you get organized before your shopping trip (maybe even plan a few meals) and it will also help you stay on track during your time at the store!

Try to stay away from junk food...

...stock up on these foods...

...and remember...

July 11th journal:

Food
8:30 am - chocolate Shakeology + 2 cups unsweetened flax milk + 1 frozen banana + 1 cup ice
12:45 pm - leftover chicken/beans/rice/corn
3:00 pm - Larabar
6:15 pm - whole grain toast, 2 egg whites w/ salsa
9:00 pm - pita chips, carrot sticks, hummus, clementines

Workout
100 squats

Thanks for reading!

Lauren

No, I am not on a diet...

July 10th journal...

Food
9:45 am - 4 egg whites + 1/2 cup each of diced onion, diced bell pepper, diced tomatoes
2:00 pm - chocolate Shakeology + 1 cup unsweetened flax milk + 1 cup chilled coffee + 1 ripe banana + 1 cup ice
6:15 pm - grilled chicken w/ black beans, brown rice, corn & salsa (very yummy!)
9:15 pm - 100-calorie popcorn & {unsweetened} applesauce w/ cinnamon

Workout
2-mile jog
100 squats

I really, really like this saying. 

There is a difference. Just because I'm eating healthy does not mean I'm "dieting" or even restricting myself from everything "unhealthy." But to be honest, after 10 days of eating clean I don't have cravings for fast food, junk food, sweets, etc. I actually enjoyed my oatmeal the other day without sweetener...although I'm still not sold on plain Greek yogurt or coffee without a little something in it :)

I believe in allowing yourself to cheat once or twice per week. As our coach of the challenge told us, "Don't let it get out of control." Let yourself have a treat - just not the whole bowl/plate/pan :)

Lauren

30%/70%

After a few days of not stepping on the scale, I was excited this morning when I weighed-in eight pounds less than I did at the beginning of summer! The weekend was more difficult than normal weekdays with more opportunities to make unhealthy decisions. But, I'm so happy I was able to resist and I loved seeing those results this morning :)

I don't know if these numbers are 100% accurate, but it's still something to think about...

I know that the little bit of weight I've dropped in the past few weeks is due to my recent {healthier} eating habits. Now it's time for me to work on the "gym" part and truly get my body into better shape!

July 9th journal...

Food

11:00 am - chocolate Shakeology + 1 cup unsweetened flax milk + 1 frozen banana + 1 cup ice

1:00 pm - Asian Chicken Salad (- crunchy noodles) @ 5th Street Patio Cafe - great lunch date with my Pops :)

4:30 pm - parmesan, garlic & herb pita chips, {unsweetened} applesauce w/ cinnamon, 1 banana-oat ball

7:30 pm - oatmeal w/ raisins & cinnamon (I used to put two sweeteners in my oatmeal...not today!)
9:00 pm - 100-calorie popcorn

Workout
100 squats

Food for thought...

Lauren

Motivation

Just watched two hours of Extreme Makeover: Weight Loss. Love that show and love Chris Powell!

I've been thinking about what motivates me to live a healthier life. I found this chart and I agree with each and every point...

My information for July 8th:

Food
1:30 pm - chocolate Shakeology + 1 cup unsweetened flax milk + 1 ripe banana + 1 cup ice
4:30 pm - 1 apple, 4 egg whites w/ 1/2 cup diced tomatoes, 1/2 cup diced onion, & 1/2 cup diced bell pepper
8:00 pm - creamy tomato soup (2 servings) & grilled cheese sandwich (1 slice whole wheat bread + 1/4 cup shredded mozarella)
9:00 pm - 4 banana-oat balls

Workout
100 squats

Short and sweet today :) Thanks for reading!

Lauren

Conclusion of Week #1

Today concludes my first week of the challenge! (Replacing one meal with Shakeology, doing 100 squats, and eliminating foods with added sugar - every day for 30 days!)

You might be wondering how I'm feeling.

For starters, my quads are pretty sore from squats! My calves are also sore from my two-mile run a few days ago, and one of my knees started bothering me toward the end of that run (the one I had problems with in high school - tendinitis). But I am not complaining! I just wanted to give y'all a little insight and let you know I'm not just cruising through this, easy-peasy - I'm working for it!

(side note: how do you spell "easy-peasy" anyway?! It's one of those things I say but never write/type, haha)

I honestly have not lost any wight in the past week. (I forgot to mention that I did lose 6 pounds in the three or four weeks prior to the start of this challenge simply by eating healthier.) On the bright side, my legs are firmer and more toned! Yay!

I've enjoyed keeping a food journal because it helps me make conscious decisions about what to eat and when to eat. I try to eat small meals every three to four hours, and it's been working pretty well!

Food
10:00 am - chocolate Shakeology + 1 cup unsweetened flax milk + 1 cup chilled coffee + 2 cups ice
12:30 pm - 2 banana-oat balls (see July 2nd post for recipe)
3:30 pm - 4 egg whites w/ 1/4 cup salsa, 1 apple, cucumber slices & carrot sticks w/ 2 tbsp hummus (ALL for only 275 calories)
5:30 pm - 2 banana-oat balls
7:30 pm - grilled chicken, sauteed vegetable, spring mix (no dressing)
9:30 pm - 2 clementines, 100-calorie pop corn

Workout
100 squats

So glad I've started :)

Lauren

Random Creation: "Fiesta Scramble"

Today I had a little fun making lunch using random foods in my fridge! Read on to see my creation...

Food
10:45 am - chocolate Shakeology + 1 cup unsweetened flax milk + 1 cup ice
1:45 pm - fiesta scramble (see recipe below)
4:15 pm - 4 banana-oat balls (see July 2nd post for recipe)
7:30 pm - wood-grilled tilapia (full portion), broccoli, asparagus, garden salad w/ pico de gallo (Red Lobster)
9:30 pm - apple

Workout
100 squats

Fiesta Scramble
This is a recipe I came up with based on what I had in my fridge. I had a little bit of spinach that was beginning to wilt, so I didn't want to eat it raw but also didn't want to throw it away. I also had leftover beans, rice, and tomatoes from the other day. I immediately thought of an omelette, but the finished product was more of a "scramble" :)

1 egg, 2 egg whites
3 oz spinach
1/2 cup black beans
1/3 cup cooked brown rice
1/2 cup diced tomatoes
seasoning (I used a basil & garlic mix)  

I started by sauteing the spinach with my seasoning. Once the spinach was mostly cooked, I added the bean, rice, and tomato mixture and allowed everything to be heated through. Lastly, I added the egg and egg whites!

This recipe made a large bowl and only contained 330 calories, 6 g fat, and 27 g protein!

Remember...I was trying to use up food in my fridge - the amounts listed above can certainly be altered. I enjoyed the flavors together, but I encourage you to find things in your fridge and make your own version of an omelette...or scramble!

Lauren

Eating Healthy While Eating Out

How much thought do you put into your meal choices before ordering at restaurants?

I'm happy to find that so many restaurants are posting their nutritional information now-a-days. However, I would bet that most people have no idea what they're putting into their mouths...yet they wonder why they're 10, 20, or 30 pounds overweight...

For instance, take a look at Pei Wei's menu guide. Let's say you order the "Asian Chopped Chicken Salad" and eat the entire thing. Healthy, right? No. You just consumed 820 calories & 56 g fat. Now, look at the information of the same salad without dressing - 380 calories & 12 g fat. It is completely bearable to eat a salad without dressing, people! Especially when you're saving 440 calories and 44 g fat!

Today I ate lunch at Pei Wei with my mom and husband. I split a salad with my mom (left off the dressing) and had a cup of wonton soup. Total calories: 300. I was content but not stuffed. It's crazy to think that I used to order "Chicken Pad Thai" (1,44o calories & 40 g fat) or "Honey Seared Chicken" (860 calories & 30 g fat, not including the rice) and eat the whole dish! UGH!

I challenge you to look up the nutritional information next time you eat out. I have a feeling you'll be shocked at the numbers and will be more willing to make a healthy choice knowing the amount of calories and fat you'll save :)

Here we go...July 5th...

Food
9:45 am - chocolate Shakeology + 1 cup chilled coffee + 1 cup unsweetened flax milk + 1 ripe banana
12:30 pm - 1 serving (1/2 dish) chopped chicken salad (w/o dressing), cup of wonton soup (Pei Wei)
4:15 pm - 1 cup non-fat plain Greek yogurt with 1/2 cup blueberries & 1 cup strawberries, 2 clementines
7:15 pm - baked potato with black beans & diced tomatoes

Workout
2-mile run (22 minutes = 11 min/mile, woohoo!)
100 squats

Before you leave, you must read this blog post - "The Anti Diet." The three points that really hit home for me are #4, #6, and #8.

I love this and had to share...

Lauren

Day #4

Happy 4th of July everyone! I hope you all had a blessed day! I enjoyed this wonderful day with my amazing family and friends. Couldn't be happier!

I'm going to keep this short and sweet...

Food
8:00 am - chocolate Shakeology + 1 cup unsweetened flax milk + 1 fresh banana + 1 cup ice
1:00 pm - grilled chicken breast, plain baked potato, carrot sticks, watermelon, fresh tomatoes
4:00 pm - watermelon
6:30 pm - cheeseburger, hot dog, chips and salsa/queso

Today was tough! We had a huge lunch at the farm...complete with homemade cookies and ice cream! Today may have been the first time in my life I've ever turned down ice cream...and I really don't know how I resisted! But I've made a commitment and I'm sticking to it. After a long day at the farm we went to a friend's where we grilled out for dinner! It wasn't my best day, but I was more focused on enjoying my time with family and friends :)

Workout
100 squats (During my nighttime routine...brushing teeth, washing face, etc. You've got to make time!)

On that note...

Tomorrow is a new day! Don't cancel on yourself.

Lauren

Insomnia, Fireworks & The Skinny Rules

I didn't get home until 1:30 am, hence the day-late post! Luckily I started the draft yesterday afternoon :)

Here is my post from yesterday, July 3rd!

My day started at 10:30 am. Let me tell you a little story...

Apparently I have insomnia and restless leg syndrome.

I went to bed at 11:30 pm and laid there until 2:30 am. It was miserable! At one point I whispered Jonny's name and asked if he was awake. He asked me what was wrong and I told him I couldn't sleep. His response: "Close your eyes." Words of wisdom from my husband, haha.

When I realized he was not awake and was simply answering my questions in his sleep, I decided to try Charlie.

Charlie was at the foot of our bed snuggled between our feet. He was breathing deep (more like "snoring") - obviously sound asleep. I started scratching his head...no response. Next, I whispered his name a few times...no response. I finally started nudging him and eventually tried to roll him over...still no response. So I picked him up and situated him between my body and arm and he instantly nestled into the crook of my neck. Sweet boy.

Well, this lasted about 5 minutes before his "snoring" started to get on my nerves. Fail.

What in the world is there to do at 2:30 am? I finally got out of bed and spent about an hour walking around the house and pinning things on Pinterest. I went back to bed around 3:30 am and eventually fell asleep, thank goodness!

If you have any tips on ways to fall asleep or suggestions of things to do in the wee-hours of the morning, please share!

So, as I said before, I slept until 10:30 am! I had plans to eat lunch with Jonny at his office, so I got cleaned up and headed to Lewisville. I didn't have time to eat breakfast and I knew I'd be eating lunch in a little over an hour, so I drank 16 ounces of water to tide me over. (I hate spoiling my meals! If I know it won't be long, I try to fill up on water or coffee.)

For lunch we picked up sandwiches at Jimmy John's and I was pleasantly surprised to find that you can choose any sandwich and make it a "low carb lettuce wrap" which they call the "JJ Unwich." Nice!

Skip ahead to the best part of the day - ADDISON KABOOM TOWN! This was our second year to go and we had a blast. We don't actually go into the park and walk around; instead, we park in an empty lot a few miles away, pull out our lawn chairs, and visit with friends while listening to music and snackin' on some grub!

The fireworks went off at 9:30 pm and were synced with the music on a local radio station. Considering the roads were a parking for almost two hours after the conclusion of the fireworks, we opted to hang out and visit rather than sit in our cars and wait in the traffic. It was a really fun time, and now you know why I didn't get home until 1:30 am!

Now for the important part of the post...

Food
12:30 pm - Turkey Tom "Unwich Style" at Jimmy John's (- mayo, + yellow mustard)
3:00 pm - brown rice, black beans, and diced tomatoes (see nutritional information/tips below)
6:30 pm - chocolate Shakeology + 1 cup chilled coffee + 1 cup ice
8:30 pm - 1 apple, carrot sticks, hummus

Workout
100 squats (while watching HGTV!)

Easy Beans & Rice
This is not fancy, but it's super easy (and inexpensive)!

I whipped up some brown rice a few nights ago to go with our dinner. I always make enough for leftovers since I only cook for two people. (I usually make dinner 2-3 times per week because it's way too difficult to cook every night for just my husband and me! The rest of the time we eat leftovers, cereal, etc.)

Anyway, back to the recipe. I start with one serving of instant brown rice...I open one can of reduced sodium black beans and one can of diced tomatoes...I measure one serving of each and mix it with the rice...throw it in the microwave  for two minutes with a little seasoning...and viola!

1 serving (2/3 c cooked) brown rice = 150 cal, 1.5 g fat, 34 g carb, 2 g fiber, 0 g sugar, 3 g prot
1 serving (1/2 c) reduced sodium black beans = 105 cal, .5 g fat, 23 g carb, 6 g fiber, 1 g sugar, 7 g prot
1 serving (1/2 c) diced tomatoes = 25 cal, 0 g fat, 6 g carb, 2 g fiber, 4 g sugar, 1 g prot

1 bowl = 230 cal, 2 g fat, 63 g carb, 10 g fiber, 5 g sugar, 11 g prot

Now, what about the rest of the ingredients? I divided everything into 2 pieces of tupperware, labeled each one with the number of servings (for my food journal), and stuck them in the fridge for a quick snack in the next day or two!

I'm going to leave you with some advice from Bob Harper. I absolutely love this list! It helps me realize that my ultimate goal is to do what's right for my body. I've mastered some of these but have a ways to go on others. We all have something to work on!

Lauren