rachyt720

Snack Attack!

We are reaching the finish line, guys! It is almost 5pm. We are 1 hour and 12 minutes away from the weekend. We made it! Another week, another dollar! We all make such a good team.

Just a few moments ago I was craving a snack. I hate snacking. Snacking = empty calories. But I wanted something…. something sweet. My immediate thought was to have a Mission clean protein bar . I like these bars because they are high fiber, low carb, and 0g sugar alcohol. My favorite flavor is the chocolate brownie (190 cal and 20g protein). Grab one at your local GNC.

This got me thinking, we are always on the run, spend a lot of time commuting, and sitting at our desks… what do you keep in your desk, bag, or car?

Currently, I have a Mission bar and Emerald Nuts- 100 cal pack in my desk drawer. I usually keep a bag of jerky in my gym bag (quick protein post work out). I live about 1.5 hours away from my Parents so for those long car rides I’ll pack some fruit and nuts and cheese if we crave something to munch on.

Like I said, I am not a huge fan of snacking but I understand that with this “always on the go” routine we have, we need to have something to eat! If I am going to snack, it is going to be something healthy that will keep me full for a long time.

I used to be the kind of person who would get fast food during my car rides home. Something about eating fries in traffic used to be so comforting but it was taking a toll on my health and it was always sooooooooooooo embarrassing when someone was like “what did you eat?” “were you eating fast food?” or how about all the wrinkled oily bags in the back seat. OMG, so gross! We’ve replaced fast food bags with protein bar wrappers and empty water bottles… which reminds me, I need to clean the back of my car ASAP.

Snack food that you will most likely find in my work space:

Protein bars
Nuts
Jerky
Peanut butter or almond butter
Dried edamame
Hummus (Click link for coupon)
Tuna snack pack
In the work fridge: oranges, apples, and cheese

What about you? What is your go-to snack food? What do you keep at your desk or on the run? If you have any more ideas, I’d love to hear them!

Have a beautiful weekend everyone!

Oodles and Oodles and Zoodles of Fun!

The hardest part about living a low carb lifestyle is the pasta limitation. I have to be honest though, the part about not eating pasta doesn’t bother me as much as the convenience factor. It’s so easy to boil pasta and toss sauce or meat with it, right?

We have some pretty awesome alternatives that offer way more nutrition and way less carbs and calories. Zucchini noodles, spaghetti squash, carrot and sweet potato noodles to name a few. Let me know if you have any other veggie noodle ideas, I am always open to trying new things!

I wanted to make something quick, easy, and light for dinner.

Ingredients:

2 zucchinis
1 lb shrimp
1 onion-chopped
Salt and pepper to taste
1-2 tsp hot sauce (we like our food with a kick!)
2tbsp evoo
1tbsp butter
4 garlic cloves minced
juice from 1/2 lemon
1 cup chicken broth or white cooking wine
grated parm cheese (optional)
red pepper flakes (optional)

Directions:

Spiralize zuchini and squeeze out as much liquid as possible, season with a pinch of salt and put to the side
Heat 1tbls olive oil and cook onions and garlic till translucent
Add broth/wine, juice from 1/2 lemon,hot sauce and shrimp
Sprinkle salt and pepper
Cook till shrimp begin to turn pink and curl this is about 5 min (don’t over cook or it’ll become too rubbery)
Remove shrimp from heat and add 1tbls evoo and zoodles
Once zoodles are cooked, toss the shrimp back in, add butter, red pepper flakes and parm cheese

Transformations!

Hi All,

Thank you again so much for reading, following, and interacting with us. It is our goal to share our experiences with you and hopefully help you on your journey. The three of us have experienced so much when it comes to health (good and bad) that we get it. We get you!

We want to celebrate YOU and all your accomplishments and transformations. We want to hear your stories and what you’ve done to change your life. Who knows, you may just inspire another reader. It’s a beautiful thing.

Please comment below if you would like to be featured in a transformation post or email us at theFGFblog@gmail.com

Gym Buddies

This is my swolemate/hubby pushing me around the gym on my chariot (sorry for the terrible quality photograph).

I used to love working out alone, don’t get me wrong, sometimes I still do. I love getting lost in the music and my own thoughts. It’s very rare that we get “me” time or “alone” time. Even though I am not the biggest fan of working out on the treadmill or elliptical (like I mentioned in an earlier post, I like to move around more), it’s sometimes nice to not think about what you are doing and just run and listen to music or sometimes, if I am feeling extra tech-savvy, I will bring my iPad to the gym and binge watch shows that I don’t normally watch when my Husband is around, like “Pretty Little Liars”. There is no excuse to be sitting home on the couch all day. At least go to the gym and move around while catching up on your favorite shows and burning those calories.

When my Husband and I first started working out together, we had a very basic routine. Pick a cardio machine, put our headphones on, and reconvene in about an hour or so. That got old pretty fast so we started to broaden our work out horizons. In addition to the gym, we joined a Pilates studio and fell in love with the Reformer (I highly suggest trying it out. The stretching is amazing and it helped relieve tension and any pain I had in my neck, shoulders and back).

We ended up canceling our gym membership to join a new more upgraded facility that provided classes. Spin classes, TRX, Zumba, Abs, oh my! Doing the same thing every day becomes so stale so having the class options really helped. We also have a Trainer who’s really opened our eyes to new techniques and moves that you can do anywhere. You don’t need the gym to get in a good work out (I will dedicate a post to a good at home work out routine).

Why Gym Buddies are Awesome

Bets: I can get super competitive especially with my Husband. Friendly wager ideas “Whoever does more squats in a minute wins. Loser has to clean the cat litter for the next week”. You bet your burning buns and thighs that I will win that bet.
Support system: You can still support your loved ones even if you are competitive. Listen, at the end of the day, I love my Husband more than anyone on this planet (although, if you ask him, I love my dog more than him) and I want to see him succeed. I will always support him. “You can do it!”
Motivation: Sometimes you just don’t feel like doing it. Sometimes you are just too tired. Excuses, excuses. Your gym buddy is there to remind you that you are about to eat a slice of pizza for dinner and you need to go to the gym!
Spotter: Your gym buddy is also there to dangle that slice of pizza on a fishing rod and you gotta keep lunging or running towards it if you want to eat said dinner above. And if you aren’t eating pizza for dinner, a spotter is good so you don’t drop that weight on your head. Fun story: the other week, my trainer had me doing kettle bell swings with a much heavier weight. I almost fell to my demise but my husband caught me just in time. Yay!
Bonding: Working out is a great group activity. No cell phones, tv, computer, no distractions. I truly cherish the time I get to spend with my husband doing things that we love to do and also benefits our health.

Dogs are also a great work out companion! Go to your local shelter and walk a dog for the day. Who knows, you may fall in love and go home with a new best friend.

New to town? Join a running, cycling or hiking group!

I am leaving you all an open invitation to join my future silver sneakers club when we retire. We can meet at the mall in matching sweatsuits and briskly walk in circles. Who’s in?

Do you prefer working out alone or in groups? Are you part of any groups? How did you get into it?

Low Carb V-Day Dessert Alert!

“Scale, scale on the floor, who’s the fittest of them all?” Obviously you and me because we decided not to give into temptation and eat all those delicious heart shaped candies.

This won’t be a long post because I need to make this cheesecake and let it cool before the season premier of “The Walking Dead” tonight!

Few things before we begin:

*I’ve only made this in mini meatloaf pans and it’s yielded enough for two pans. I am sure this can be done in a cake pan and a cupcake pan but I haven’t tried them yet.

*Great make-ahead dessert/treat. They freeze very well.

*I’ve kept them in the fridge, stored in ziplock bags and they held up for five days. I am not sure about any longer.

Recipe

1- 8oz package of cream cheese

1 egg

8 Splenda packets

1 tbls vanilla extract

1 tbls Torani sugar free chocolate macadamia nut syrup (If you do not have this, I suggest using a teaspoon of vanilla extract)

*Optional: cocoa powder or crushed nuts, or fruit like blue berries, or crushed bakers chocolate

*Optional: Top it off with some fresh fruit and whipcream

I used chopped walnuts and lined the pan with the walnuts to make a “crust”

Directions

Preheat oven to 350F

Mix all ingredients together

Grease your pan (I used PAM)

If you are lining your dish with crushed walnuts, do that first and pour batter on top. If not, pour batter into dish

Bake for approx 40-45 min or until cake looks golden brown

Please make sure to refrigerate before eating. It tastes much better chilled. Last time I made them, I put them in the freezer to cool off because we were impatient and wanted them ASAP. So remember to refrigerate or freeze prior to eating.

Running, running as fast as I can

There are so many things we can all debate about, but I think there are a few things we can all agree upon:

Waking up and the first thought being, “Why?”
Commuting to work and asking, “Why?”
That urge… that deep deep desire to turn your car in the other direction and drive far away and then asking yourself, “Why not?”

This was one of those weeks for me. I had this urge to just throw a dart at a map and let this dart decide my fate. I am not sure if this is a bad or good thing but my friends, family, and husband are all encouraging me to just do what I want. It’s good because I have their support, it’s bad because they are encouraging this impulsive behavior.

I can’t just go. I have a few concerns like finance and the fear of not being able to provide for my animals (we have three and they are our babies). I need a plan first. I need a plan to justify this change in life.

But for now, I will run on the treadmill or ride that stationary bike off into nowhere… sigh…

This post was somewhat of a rant, a way to unscramble my mind and to also share my current music play list. This makes my cardio work outs a bit more bearable. I am more of a “let’s move” kinda girl. I am obsessed with strength training thanks to my awesome Trainer and I love being outdoors. Running on the treadmill makes the urge to just go so much worse. Is this how vampires feel when they feel the thirst for blood?

My Playlist:

Coleman Hell- 2 Heads

Arctic Monkeys- Do I Wanna Know?

Soul Asylum-Runaway Train

Major Lazer- Lean on

Icona Pop- Love it

Charli XCX- Boom Clap

Calvin Harris- Sweet Nothing

Benny Benassi- Satisfaction

Marvin Gate- Sexual Healing

The Clash- Rock the Casbah

Falco-Rock Me Amadeus

Third Eye Blind- Semi Charmed Life

Aerosmith-Sweet Emotion

The Smashing Pumpkins- 1979

Natalie Imbruglia- Torn

Spin Doctors- Little Miss Can’t Be Wrong

The Weeknd- Earned It

Lana Del Rey- Summertime Sadness

Ariana Grande- Love Me Harder

Blue Swede- Hooked on a Feeling

Lady Gaga- Do What You Want

Ellie Goulding- Love Me Like You Do

No Doubt- Just a Girl

Taylor Swift- Out of the Woods

Do you guys ever feel this way? What’s on your playlist?

Self-control…the saga continues

Self-control and food always remind me of a very dramatic telenovela. “I love you food!” “I hate you food!” “Pizza, don’t leave me. I was just overreacting!”

Omg, what about those dreadful 2am booty calls…you walk to the pantry and just eat everything.

How do we break the cycle from overeating, eating after a meal, eating when you are not hungry, and eating like crap when you have that urge?

Here are some ideas that have helped me:

Get rid of all the goodies in the pantry. Remember, you are eating clean now. Stock the pantry with cans of tuna. I promise you, it won’t be as appealing as a bag of chips at 2am. If you are desperate enough to open a can of tuna and eat it, well, I won’t judge you and good for you, keep up the high protein intake! You are welcome for this life hack.
I know there is a big debate on eating breakfast v not eating breakfast. For me- eating breakfast helps. I like a protein rich breakfast like eggs or a protein shake. Eggs are awesome because they keep me fuller longer and less likely to graze and snack between breakfast and lunch. Stop with the empty calories, you don’t need them! A hardboiled egg, serving of oatmeal (slow digesting carb) and some berries or 2 tablespoons almond butter or natural peanut butter on a whole wheat toast with a fruit. I’d say you are a morning champ and you get a gold star in my book!
Grazing is way different than having a nutritious small meal or snack. Grazing to me is empty calories and not satisfying. Eating a bag of pretzels if you are hungry is not the solution. I always have three meals a day and two snacks a day. Sometimes three snacks if I train that day (my trainer turns me into a ravenous beast). Space out your meals and snacks accordingly so you have no time to be super hungry and no time to sit and think about other foods. If your body is satisfied, your mind will be too. Awesome snack ideas: Serving of nuts, hummus and veggies, cottage cheese and fruits, I know this may sound weird, but cottage cheese and chickpeas or another type of bean. Someone gave me this idea a while back and it works. The combo is filled with fiber and protein.
Drink, drink, drink and drink some more water. If you are not drinking this minute, your gold star has been taken back and I am very disappointed with you. You must stay hydrated, water will keep you fuller and longer in between your meals, it will help flush out the toxins. “But Rachel, I am so full… I can’t drink anymore!” Excuse me, why are you complaining? You just said you were full. If you are full, there is no reason to be snacking. Oh, and none of that sugary stuff. Please, I know you are smarter than that.
I know you are craving a little piece of chocolate or a bag of chips… but hear me out before you indulge. Many years ago, the great Oprah was discussing bad food habits. The Specialist on the show said, it takes 21 days to break the habit. That always stuck with me. I know it will be hard, addictions are hard to control but you can do this. A few months back I discovered a protein ice cream (sorry folks, I will not be telling you what it is because I am here to help you break the habit not start one), while it wasn’t that bad for me (low in sugar and calories), it also did not provide me with the nutrition I needed that you would get from a bowl of let’s say, grilled chicken and veggies. It became a meal replacement and I found myself craving it 24-7 and eating the ice cream over “real” food. I gave myself a deadline to finish what was in the freezer and as of January 1^st, I will kick the habit. The first few days were awful and I was having a hard time deciding what to eat because I was not interested in much but it got easier and I don’t even think about it anymore. Feed your body= feed your mind.
Set a goal. I feel like looking forward to something always helps control my actions. For example, my Husband and I are going on vacation in a few months. I want to be as fit, healthy, and hot as possible. Sorry in advance, babe, but I will be clothing shopping before the trip.
Sleeping is important. I know you all love sleep. I am still trying to catch up to all the lost sleep as a child. Why did I ever fight sleep? Sleep is one of my BFF’s next to my slow cooker. I can put food in the slow cooker and then go to sleep. If sleep and the slow cooker were actual people, I think they’d also be best friends. I noticed if I don’t get good sleep, I crave carbs. If you deny yourself sleep, the evil hormone, Ghrelin attacks and handcuffs you to a box of donuts. I know donuts are so delicious but let’s say this out loud, all together now, and “We-are-stronger-than-this. We –are-kicking-the-habit.”
Eat something fermented. How about those kimchi pancakes from my previous post or a pickle? Fermented foods help stop sugar cravings. Drink greens. Green smoothies are all the rage! Don’t you want to be one of the cool kids? Nutrient rich foods increase energy levels and curb sugary cravings. I love this book http://www.amazon.com/10-Day-Green-Smoothie-Cleanse-Smith/dp/1501100106 and the recipes. Even though it is a 10 day cleanse, the Author does state that this can be a snack or a meal replacement option. You do not need to do a full cleanse!
Protein and good fats help keep your blood sugar levels balanced. Have a healthy portion of protein, veggies and a good fat like avocado for lunch.
My wise mom once said, “Are you sure you want to eat that? Five seconds of pleasure is a lifetime in the hips.” Ok, fine, I’ll admit it, I ate whatever it was and it did go to my hips and I am still working it off… but we all learn from our mistakes. Why are moms always right?
Please pack a high protein snack after you work out and eat it within half hour of working out. No, that McDonald’s on the way home is not a mirage, it’s real and it’s testing you. Just keep driving. Again, let’s say this out loud, all together now, and “We-are-stronger-than-this. We –are-kicking-the-habit.” Easy food for after the gym: protein shake, protein bar, beef jerky, or nuts. Doesn’t require refrigeration, filling, and easy to consume while driving home.

What do you do to help curb your cravings? I am always open to new ideas.

Meal Prep Love Affair

Simple things in life make me so happy; puppies, kitties, a fresh mani, vacations, and napping are just a few examples. But what really excites me is meal prep. I am very passionate about it for several reasons:

My time is precious and I have little of it. I do not want to spend it at the kitchen all night when I’ve just been at work all day.
*Money. I cannot stand the idea of wasting money. My husband and I decided to take a break over the weekend and have a dinner date. Don’t get me wrong, I love quality time with my man and I love when someone else cooks for me (yay, no dishes!), but we have some future plans that we need to save up for… not only that, but our dinner cost approximately $60.00. Our entire food shopping excursion for last week was about $75.00 and that’s for two people, breakfast, lunch, dinner and snacks for the entire week! One meal cost almost as much as an entire week of food shopping. It’s ok though, got to live a little, right?
Dedication/Success. If you psych yourself about how your week is going to look meal wise and you don’t stray from your plan, you will succeed! You will reach your goal!

*Money: Don’t believe all the things you hear! It does not cost THAT much to eat healthy. I will discuss food shopping in a later post.*

If you are just entering the world of meal prep, it can be frightening and intimidating and you may want to give up. But don’t! It gets easier and then you can Instagram all your beautiful meals, and awesome Tupperware containers. Thinking about stackable containers and snap lids give me LIFE. I just want to scream “Yes, honey, work it!” I’m pretty sure you will feel the same exact way.

Tips for beginners:

Don’t go all Top Chef on me. Basic = better.
- Boiled eggs
- Roasted vegetables
- Baked potatoes
- Avocados
- Fruits
- Yogurts
- Oatmeal
- Nuts
- Rotisserie chicken
Make a shopping list. Do not go in blindly. The supermarket is full of temptation and you’ll start putting anything and everything into your cart. That is not cost effective and it won’t help you on your quest to health.
Organize your thoughts and think about what you want for the week. Or if a week is too much of a commitment, start small and do something like Monday through Wednesday.
- I have a meal planner (you can buy them on Amazon) or get a notebook, or print out a meal planner calendar (they have free ones online that I use for my Husband).
Again, start small.
- Meal for a day example (Please remember, this is just an example, sort out meals and portions to fit your needs and life style):
  - Breakfast: Hardboiled egg, serving of oatmeal and a piece of fruit
  - Snack: Yogurt and a serving of nuts
  - Lunch: 2 cups roasted veggies and 3-6oz of rotisserie chicken
  - Snack: Almonds, blueberries, and string cheese or serving of peanut butter with an apple or celery and raisins (ants on a log, anyone?)
  - Dinner: Baked salmon, baked sweet potato, serving of veggies and a fruit
- You don’t need to make everything on Sunday night. Even planning a bit ahead helps.
  - Roast an entire week worth of veggies. It’s easy and requires very little time. Simple seasoning, little bit of oil and pop them in the oven. When they are done, let them cool off and portion them out.
  - Baked potatoes can easily be done a week in advance or you can microwave them. I usually put some salt, pepper, and evoo, wrap them in foil and bake them. This way I don’t need to think about it for the rest of the week
  - Slow cookers are definitely one of my BFFAEAE’s. This is an excellent way to cook in bulk and not be super attentive. We decided to go a little more plant based proteins this week versus the usual meat overload. Thai curry lentil soup it is! We are going to have so much left over… got a little overzealous as I often do (anyone want some?)
  - We’ve replaced noodles with zoodles…Spiralize dem bad boys and tuck them away for the week (see, meal planning. Good times). Same with other veggies, if you know you are going to be cooking with peppers, onions, celery- chop them up and put them away for later use!
  - We are going to have a romantic evening this week, picture, “Lady and the Tramp” with the pasta and meatball scene except this is going to be zoodles and shrimp.
  - Rotisserie is perfect. It’s already cooked for you and you can make several dishes: chicken salad, chicken with a side of vegetables, deli chicken salad (little bit of mayo, apples or raisins, etc) on a whole wheat toast or wrap.
  - Oh, now you’re getting tired and you really don’t feel like making those turkey meatballs… all you need to do is prep it, freeze it, and cook it the day you are ready
  - Fish- marinade it the night before you plan to cook it.
  - I love anything that you can make and freeze. Chili, soups, meatballs, stews, marinated chicken breasts (label your zip lock bag, throw your food in the bag, and store in the freezer), fruit sandwiches with peanut butter, etc.
- Don’t get frustrated. It may not go as planned at first but it’s ok. Trial and error, my friend. Like I said before, make it simple… in my opinion, bulk cooking is the best. Get your slow cooker bestie, make some shredded chicken and the meal possibilities are endless (BBQ chicken wrap, bbq chicken stuffed sweet potato, shredded chicken tacos, shredded chicken tortilla pizza).

I can go on and on all day with recipe ideas, storage ideas, ways to shop and save but I must remember that you are my young grasshoppers. You must be patient… I must be patient.

I wish you all great success! Happy prepping!

Kimchi pancakes

Being that I am Russian, I suppose loving anything pickled is in my blood. I also hate throwing away unused food… Which got me thinking, what can I do with a jar of almost expired kimchi other than serving it on the side of something?

My husband and I got a Groupon for a local Korean BBQ joint that served these delicious seafood pancakes, scallion pancakes, veggie pancakes and shrimp pancakes…so why not kimchi?

Guys, listen, if you’re not a fan of kimchi, you’re about to become one. Hubby said it tastes like veggie tempura except with a little kick to it.

Did you know that kimchi has health benefits? Basically what I am saying is pancakes = healthy. YOLO!

Kimchi is low cal, low carb, low sugar, low fat and high fiber. It has probiotic benefits similar to yogurt and other dairy products. It’s good for controlling appetite, controlling blood sugar levels, and cholesterol levels. The fiber in kimchi helps keep you fuller longer.

Here is a fun chart of Kimchi Benefits:

Visit organicfacts.net for more info

So, these pancakes were a last minute idea which is so not me… I am a meal planner. Charts and graphs and scribble everywhere! Imagine, “A Beautiful Mind”. I wonder what Russell Crowe’s thoughts are on playing a neurotic, food obsessed Jewish girl. Math and food, same thing, right? Anyway, I digress… sorry sorry sorry!

Kimchi pancakes:

Yields 4 medium size pancakes

Ingredients:

¼ cup kimchi drained and cut into itty bitty pieces

1 egg and 4 tablespoons egg whites

2-3 tablespoons kimchi juice (add more or less depending on spice preference)

1 tablespoon soy sauce

¼ cup chopped scallions

½ cup all purpose flour

2 tablespoons evoo

*Served with Thai Kitchen’s sweet red chili dipping sauce

Directions:

Heat pan with olive oil

Mix all ingredients together till it turns into a pancake-y batter

Drop ¼ cup of mixture onto frying pan and spread as thin as possible

Cook on each side for approx. 2 min or until golden brown

If this were planned, I would have made cauliflower fried rice and a sunny side up egg… alas, I did not have the necessary ingredients.

*You can make homemade sauce or use any store bought sauces. I imagine this would taste good with peanut or gyozo dipping sauce.

Chicken Soup for the Soul

Last week I was on a chicken soup recipe mission because my Husband was sick and needed some good “Jewish Penicillin”. But there was just one little issue- neither of us like boiled chicken. It would be such a waste to get chicken for the purpose of flavor and then chucking it. I needed to find a way to not waste food.

I thought to myself, “why not use rotisserie chicken?” It totally worked and was so flavorful and I’ve made this concoction again for this week. This recipe was adapted from here.

This recipe yields approx 6 servings so adjust accordingly.

Ingredients:

bag of carrots
bag of celery
1.5 onions
6 cups chicken broth
2 cups water
whole rotisserie
2 tbls oil or butter
parsley
salt and pepper to taste
dried oregano or Italian season (whatever you have on hand)
1 bay leaf
*noodles/rice optional*

Directions:

Bring broth and water to a simmer
While the broth and water are warming up, chop up a handful of carrots, half an onion and one celery stalk- throw it into the pot
Season with a pinch of salt and pepper
Cover the pot partially. In the meantime, separate the skin and bones in one container and the meat in another
Place the skin, bones, and bay leaf in the pot, partially cover and simmer for another hour to release max amount of flavor
Chop up the rest of the chicken, carrots, onion, and celery. Put to the side
After the hour, grab a large bowl and a colander. Place colander over the bowl and pour mixture in. This will separate the broth from the skin and bone mixture
Take your chopped up veggies and oil and saute in the pot until soft
Pour broth back into the pot and place chopped chicken and parsley in and simmer for another 10-20 minutes
*Add noodles or rice when you are ready to serve

So much flavor and really easy to make. I hope you guys enjoy!

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*Visit organicfacts.net for more info*

Visit organicfacts.net for more info