Healthy DINNERS made simple and tasting great!!

I know it's 'easier' to put something pre-packaged in the microwave or just order a pizza but cooking healthy and whole can really be rewarding (and actually VERY simple!)  I have a couple recipes from this weekend below and they look fantastic but are actually very easy to accomplish!

Ginger Marinated Ahi Tuna with Roasted Broccolini and Summer Squash with Sage:

First off I found a great Japanese Marinade by Martha Stewart that was just screaming to be put on my beautiful Ahi Tuna steaks from Whole Foods.  My steaks ran a decent amount - nothing too crazy considering it was high quality fish but you're gunna throw down a bit of cash on good sized fresh ahi tuna.  Don't be alarmed.  The veggies are low in cost and the energy level from good quality pieces of fish will cure any empty wallet.  You'll spend more on shit food out - I promise. 

So after putting the Japanese Marinade by Martha Stewart in a Ziploc bag and my fish into the fridge to marinate (about 30 - 45 minutes) I coated my broccolini and summer squash pieces in olive oil, salt and pepper and roasted the veggies at 400 for about 25 minutes - flipping once and making sure the broccoli tips are crispy. 

with about 10 minutes left on the veggies, place the ahi tuna steaks in a HOT pan with olive oil. 

*A good test is to sprinkle some water from your finger tips in the pan to check out the sizzle!

Once the pan is hot - cook the tuna steaks for 5 minutes on each side (which will cook the outside, but lightly cook the inside, keeping it nice and pink).

Plate nicely and serve!!

Yakatori Chicken, Roasted Asparagus and Baby Roasted Potatoes:

Chicken is the easiest thing to cook in the oven and the best part is - you can pre-cook a LOT of it and it's great throughout the week!

When I cook chicken in the oven I feel it's best to cook it at a very HIGH temp and for a lower amount of time.  It will cook the chicken perfectly.

The sweet spot I've seen is:

425 on the oven...10-12 minutes on each side, depending on the thickness of the chicken.

This entire meal above was made with olive oil and an oven...no pans, limited mess and no butter.. Mmmmmm!  Again, healthy made easy.

Potatoes, in the oven for about an hour...about 10-15 minutes before they were done, the chicken went in...potatoes came out - asparagus went in for about 15 minutes and dinner was served!

The oven (roasting veggies) is one of the most simple, most clean way to cook up your veggies.  You'll have guaranteed cooked vegetables and it's so simple, anyone can do it!  All you need is a baking sheet and tin foil and you're ready to go!


Again - REMEMBER plating is necessary.  When I was at Whole Foods the gentleman at the seafood counter said "I've been cooking for 15 years and I know, if it doesn't look great - I'm not going to be interested in it.  It's gotta look amazing as well as taste amazing"

70% diet being putting to the TEST!

So in an effort to get re-inspired and re-aquainted with the jenistrayning BLOG - I'm putting myself on a new challenge.  I love challenges and sometimes I feel it's the only way I don't spin my wheels and run in circles.  So therefore a new 'getting Beachbodied challenge' is under way.  This is selfishly solely for me but I'm going to use this blog as my accountability through out the process. 

"They" (whoever the overall 'they' may be) say it's 70% diet, 30% gym.  Well, unfortunately (or fortunately - depending on which way you look at it) I've been living my life in the reverse of this.  Not to say I haven't been living 100% in the gym because I'm still crazy active, but - I've been enjoying myself and putting a bit less emphasis on the 'diet' portion of this ratio. 

For the next month (up until I go to Cozumel, Mexico on 9/27 which I'm sooooo excited about) I am going to focus 100% on diet and put this 'abs are made in the kitchen' theory to the test.  This means, 4-5 small meals a day, not eating past 5:30 / 6:00 PM (if I can help it), lean proteins, clean veggies/fruits, LOTS of water and not a lot of sugar.  Sure, there are things.  For instance, this Saturday I'm going one of my FAVORITE bars in LA and I AM going to have a cocktail because I deserve it or I have an amazing wedding on 9/20 which I'm going to really get down with some vino at...but, I think overall, I'm going to be more conscious for the whole month.  In addition, I'm going to write it ALL down.  I semi stopped writing everything down awhile ago and it truly makes you MUCH more accountable when you write down what you eat and consume.  I will continue to be as active as I've been (Trayning with Tray in the am, Full Psycle, Pure Barre, hiking...etc.) but this way I can prove to anyone - most importantly myself - the importance of diet.

So it seems simple and we all know it's true.  "You are what you eat..." "You wont look like a million bucks eating from the dollar menu..." ETC ETC... and it's OBVIOUS.  You eat well, you look great.  Add work outs to that, build your muscle definition, you'll look even better.  This is going to be a 30 day test to see exactly what is possible in one month.  Granted, and my fingers are crossed, that I have muscle memory and the water weight will just shed right off but only time can tell! Realistically we're looking at 8 LBS but I'm convinced my body is just ready to rid itself of the summer lovin' layer.

It's true - if I want the results, I have to be honest with myself about how hard I'm working (which, pat on the back....I work my f*^$ing ass off) and what I'm eating.  Today through 9/26 I will:

Stop making excuses
Continue to work hard
Be disciplined
and be patient

Feels good to be back on JIT!

It's been far too long.

Since Thursday June 26th, (almost 2 months) I have been off my blog - still active, yet living it up this summer and not writing too much about it.  My summer has consisted of a SHIT TON of cycle classes, lots of water, splashing, playing and traveling and I could not be more grateful; however I've decided I need to get back to what I do best - which is MOTIVATE!  I hope you're all with me because selfishly, the more I motivate you - the more I'm motivated....so really, this is just a selfish ploy to use you to get my obliques back after some fun vacations :)

So what's new in the 'trayning' world?  Well, since I am the type of person that needs and thrives on a challenge, I'm putting myself on one right now.  I have a 5 week challenge before a large Carribbean'ish vacay and my challenge is going to consist of....

5 small meals a day
breakfast every morning (protein and veggies)
10:30 AM snack - veggies
lunch at 1:00 PM - protein / veggie
a 3:30 PM light meal
and dinner by 6:00 PM....
- ALSO *and very important* - eight 8 oz. glasses of water a day!!

I think the hardest part of the above challenge is the dinner by 6:00 PM.  I used to eat at my desk at right about 5:30 PM and this fared well for staying consistent in the training so we'll see if this is something that will be able to get back to my routine - at least on the week days. 

I also need to hit the sauna and stay consistent in my cardio!

Speaking of cardio...I am going to start running more.  I have TWO 1/2 MARATHONS COMING UP IN NOVEMBER!!!  RUN RUN RUN RUN RUNNNNNN!

Will the 21 Day Fix really fix!?

Well I did it - I succumbed to a program and committed myself to portion control.  I mean, it's summer after all and August and September are going to rock with my hot body soooo there's motivation!  While in Phoenix I learned that a new friend, Nikki Boyle (or Nikki Coco as described by the crew) is involved with Beachbody and runs Nikki Boyle Fitness (https://www.facebook.com/bbcoachnikkiboyle).  Knowing for the last month or two that I've been needing to kick the nutrition in high gear, I reached out to her.  She found a program that would work best for me and I signed up and committed.  One of the cooler parts is the closed Facebook group of people doing exactly what you're doing...and a place you can look to for help / motivation / assistance...etc.  It's always more helpful when I have a place to post - oh wait....maybe that's why I like this blog? :)

21 Day Fix - What's the big idea?

With 21 Day Fix there is no counting, guessing, wondering about what to eat rather a (pretty) easy to follow system with color coded Tupperware (although I like to think of it as measuring cups) where depending on your size and body you get a certain amount of colored Tupperware throughout the day to fulfill your full day of eats.  The hardest thing to understand for me was that one meal could be made up of multiple Tupperware.  For instance, one salad could contain (one red - protein, one green - veggies and a blue - avocado...etc.)  Getting all of this in order took a bit of practice, but I think I have it down to a science on my chalk board wall in my kitchen.  Eventually this chalk board wall is going to be filled with days and tally marks!!

Another aspect of the Beachbody program is their infamous "Shakeology" shake.  Now I've never been one for shakes (unless it's a small protein shake to help fulfill the tummy from grumbling around 3:00 PM).  Also - if I have a shake it most definitely has 4g or less carbs; however, I have been satisfied with the Strawberry Shakeology so far.  It's a bit higher in nutritional content then I would like (tallying in at 17g carbs per scoop). This is a bit high for me as I aim to have around 30 a day but the vitamins and good carbs so I'll roll with it.  To be honest, the shake - in the morning - keeps me feeling full all day.  If I have to sacrifice 13g carbs for that, I'm game.  It's really satisfying and I think I came up with the best recipe (although, I've only tried 2... haha)

1 Scoop Strawberry Shakeology
2 stalks KALE
ice
coconut (unsweetened flakes)
almond milk

*This shake recipe I tally off one green container, one red container, and one blue container...not sure where to put the coconut in yet but I usually don't have 2 purple containers (fruit) like, ever...so I'm going to consider the small tablespoon of unsweetened coconut in with my purple category.

I easily feel more content after a protein shake than a couple eggs in the morning and can get through the day without that pit in my stomach hungry feeling.  I'm interested to see what 30 days of shakes will make me feel.

After 3 solid days of proportioned eating, I already SEE and feel a difference.  18 days to go and you'll get to see the results too!

In addition to the shakes and meal planning - there is the work out portion.  The first two days got compromised because my disk was messed up but then I realized it was just disk two and I did a couple make up days.  The work outs are 30 minutes which is do-able for anyone (with or without time) and require either small weights or resistance bands.  I am trying to keep up with the work outs but quite honestly, I work out like three times a day....what's the harm in adding another? :)

So yea, meal planning and portion control, a shake that makes you feel full for like 1/2 the day and 30 minute work outs....it's all bound to provide some results!

They say 3 weeks is the length of time that can make anything a habit.  21 days....3 weeks....no. big. deal....right? 

Hey! Take a HIKE!

If you know me you know that I'm usually walking, moving or hiking....

I've determined that most places you travel to (with exception of North Dakota or another super flat state) have great hiking locations.  As a universal work out - you're able to hike while in another state/area and still get the same long fat burning work you would at home in Laguna (my normal Saturday routine).  Well, taking in the sites on AZ's Camelback Mountain last weekend was awesome!  Don't get me wrong, it was hotter than hell - howevvvver, it wasn't too bad the the sites above the mountain were worth the 99 degree dry heat.  The desert landscape blew my socks off, the actual uphill rock climbing hike was refreshing and being that close to HUGE cactus and succulents was really cool. 

Hiking for your health - the benefits to a fresh air up hill stroll:

- Lowers your risk of heart disease
- Improves your blood pressure and blood sugar levels
- Boosts bone density since walking is weight bearing
- Builds strengths in your glutes, quads, hamstrings and your hop/lower leg muscles
- Strengthens your core
- Improves balance
- Helps control weight
- Boosts your MOOD! (relieves stress and anxiety)
- Reduced depression and better quality sleep

All in all, hiking exercises almost every part of your body: legs, knees, ankles, arms, hips and butt, abdominals, shoulders and neck. It's a great long fat burning exercise that keeps your heart rate consistently in the fat burning zone.  It's a great way to get out of the city and explore.

AZ HIKING IMAGES:

SO CAL HIKING IMAGES:

 

Now - GO OUTSIDE AND TAKE A HIKE!

I'm here I'm here (and still crazy active!)

What. a. last couple weeks.  It's been a MONTH since I've posted!  No worries Jenistrayning team - I have NOT fallen off the map - in fact, anything but!  I've been kicking ass and taking names and I feel as though I've been finally getting back to full training mode.

Fitness friends I've been everywhere and anywhere over the last several weeks - healthy (and not healthy --- ekkk Vegas #umph).  In any event I wanted to update the good 'ole blog on some happenings in the 'Jenistrayning' camp through May, starting with the OC HALF MARATHON!

I can say there are few moments where you really get excited about being physically fit.  I mean most days I'm happy to be full of energy and that gets me excited.  I enjoy being positive, feeling good and accomplished and making good decisions (for the most part).  The idea that I can get out of bed early and be worked out, showered and changed by 7:30 AM is always a better feeling than when I used to run out the door at this time after waking up 10 minutes earlier, throwing on clothes and rushing to open the office.  For me, the OC Half was a moment where crossing the finish line I felt accomplished.  I sat back (drinking my Stella Artois - my first alcoholic beverage in 30 days) and realized that the number on the scale does not matter.  The carb count, calorie count, lbs lost weekly - it's all obsolete.  What is important was that I am physically able to run 13 miles straight and THAT'S the true accomplishment.  I burned 2,000 calories by noon on the day of the marathon and felt like I was flying.  It was also a good reason to buy myself an "I hate running" shirt - which went over very well day of.

I've truly worked my ASS off for almost two years now and the OC HALF was a true indication of dedication and determination. I'm not getting too ahead of myself but I'm already looking into the LONG BEACH HALF in October and maybe one day will get myself a beach cities medal? 

BIG congratulations to my cousin Heather Breitweiser who completed her first (of many? haha) HALF MARATHONS.  Her and her friend decided to do this months ago and trained a great deal to finish the race.  We crossed the finish line together and I could not be more proud of her accomplishment!

 

Enjoying a NICE cold BREW at the end of a very LONG 13 miles!

IN ADDITION!!

I completed WHOLE 30 in May!  (early May...I know I know, again with the delay on my updates)

Whole30 was an amazing experience.  First of all, my SKIN!  Holey moley - It's AMAZING how much your skin is affected by preservatives and crap in your food.  My skin was GLOWING by week four.  In addition I dropped 6 lbs and several inches - but to be honest, I wasn't really counting.  My hair grew a whole inch in May and my mental state was beyond anything I've experienced since November of last year.  I may have mentioned this in a previous post, but the holidays were rough on me and eating CLEAN whole foods for 30 days straight (with no unpronounceable ingredients) was like natural zoloft.  I highly recommend for anyone up for the challenge...and as my friend Stefanie can tell you it takes persistence and dedication (but pays off very well in the end).  I make much different choices now that I stripped these items from my diet for a month and when I go off the rails and make bad decisions it effects me in a way it should - which I've learned is how the body works. It's a temple and I plan on continuing to treat it as such.
 

 Did you get your tickets to the GUN SHOW yet? ;)

Hmmm what else.  Where to go from here?  Well - this month I embark on 60, 50, 40, 30....You're probably thinking "what the hell are you talking about?"

So to ween back into my 30g or less of carbs a day (as I was hitting it hard this time last year) I've decided to start with 60g or less a day for the first week, 50g or less a day for the second week, 40g or less a day.......etc.  I'm on 50g or less a day and with exception of totally passing out on the couch by 9:30 PM on Memorial Day weekend Friday, I'm getting over the hump and feeling good.  Definition is coming back and will power is kicked in.  This all leads up to my dear friend's wedding in mid-June where I will have a wonderful cheat filled wedding weekend - can't wait!!

Week 3 recap - JONSING FOR BREAD!!

After 21 days (3 SOLID weeks woot woot!) on Whole30....what am I craving most?  A stiff drink??  Actually, no (side note: a Makers on the rocks sounds real good) but ... I'm actually craving BREAD!  Golden brown, crusty rolls, croissants, fluffy tortillas, flat, Hawaiian, bagels... you name it - I'm jonsing for it.  This is probably the first three weeks straight in a long time I haven't had any bread.  I figure - to better understand how to kick this craving - it's best to understand why I feel this way.  What makes up the craving and WHY does one crave?

I was conversing with Tray the other day while stretching post a vicious leg work out... 

"Ummm Trayyyy...how is there sugar in bread?  I mean carbs (as I've come to realize) is sugar right?  ....but bread has the most carbs ever... but bread isn't sweet?  So what is the DEAL here buddy?!"

It was then I got this long winded, totally reasonable, answer that made me understand why bread sugar (or carbs) is more complex then candy sugar.  It actually made me feel pretty good about wanting to have a Reeses Peanut Butter cup next week (even though I probably wont have one because I'm on a roll...oh man, roll...).   

So let's start with what a "CARBOHYDRATE" actually is.  These pesky little things are found in a lot of different foods - healthy and unhealthy.  Last year while on my "I am super woman and I'm going to eat 30g or less a day of carbs" I was shocked to find that there was carbs in EVERYTHING. 8g of carbs in my carrots!?  6g carbs in my broccoli!?  It would piss me off when I would eat bell peppers and "waste" 1/3rd of my carb intake on veggies.  This is when I started to realize there is a difference between good carbs and bad carbs and carbs are everywhere ---- EVEN IN CELERY (2g carb for a large stalk!) 

It's important to note that it's impossible to go without carbs entirely.  Carbohydrates are an extremely important part of a healthy diet.  They provide the body with glucose, which is converted to energy which supports physical activity....AND WHO DOESN'T LOVE PHYSICAL ACTIVITY!!! (sorry for screaming - I'm just a super fan duh...) 

Anyways - I get it - carbs are important but then what makes bread is so bad?  Why can't I eat a huge baguette like every single day and have it be ok?  Boudin is calling my name!  SOURDOUGH!  I want some fresh SOURDOUGH!  It feels bad to eat...it makes me feel bloated and full...but what would actually be happening if I went to Boudin right now and had like 5 sourdough loaves of bread? 

What exactly happens to our body when we 'carb binge'?

Falling victim to the carb binge once or twice (haha I wish!) in my time - I decided to investigate WTF is actually happening to me post the hoagie roll (and ice cream sandwich afterwards eeek!) went down the pipes.  So right after the super awesome spongy loaf and cold counterpart - my pancreas is then kicked into overdrive and sending a flood of insulin to try to sop up the excess glucose that went rushing through my bloodstream because of my binge.  The glucose is actually really good muscle fuel when it's IN the muscles but toxic sludge when it sticks around in my bloodstream.  Since my body is a smart body ;) it knows that this stuff is no bueno and then does everything it can to get it out of there.  This insulin then creates a see-saw effect.  If there is room, the sugar can go into the muscles.  If there is no more room (which is usually the case), it is turned into fat cells where it is stored - as... fat!  gaaaaaspppp!  My body thinks of this as a life threatening situation and stresses to achieve homeostasis by releasing adrenaline.  This explains the heart racing, the uncomfortable feeling, sweating, shakes, flushed, spastic...etc. All this and it's only been an hour to an hour and 1/2 after the co-workers birthday carrot cake! 

By about 6:00 PM after this fake late afternoon birthday shin dig, a tired feeling comes over me.  The glucose has left my bloodstream and I begin to feel sluggish.  THE SUGAR CRASH!  I am beginning to think maybe this is the end of my sugar binge side effects but it's actually far from over.  My immune system has been sent into a tail spin.  The cough that is going around the office, the germs at the super market or at the gym (cause you know, I went there to try to work off extra calories on the treadmill...) I'm super susceptible to sickness!  My immune system is in overdrive working with the sugar I overloaded my body with and not paying attention to fighting the germs around me!  In addition, that night - I sleep like shit.  Literally, tossing and turning all night, waking up once or twice throughout the evening.  I roll out of bed feeling crappy and sluggish the next day.  A carb binge, and the sugar intake from it, can stay in your system for more than 24 hours.  UMPH.  WHYYYYY?!! 

Now that you feel super great about that cupcake you had today, don't worry too too much.  Again, our bodies are smart (especially mine haha) and with a good metabolism: a piece of cake or a celebratory happy hour will not kill you; however - it is good to know what the heck is happening. This is also provides you a good insight as to why balance is key and why going overboard is never good for your body.  It happens...but it's harmful.  

There are a variety of reasons as to why we crave certain things.  The most obvious is usually due to a brain connection: a memory, happy feelings or a good thought associated with the Hans Homemade Ice Cream shop or the Big Stick Popsicles that you had when you were in the after school program...etc.  I have many of these.  My immediate past was full of treats.  My ex-boyfriend LOVED sweets and always enjoyed dessert and cakes and ice cream and cookies... It seems when I'm down and out, I immediately think of the treats we used to share together that made us so happy then.  I want to feel this way and have these good memories back...so I have to work hard to resist the temptation.  The second reason for cravings is from deficiencies.  If we're low in amino acids we can crave foods.  Depending on what we're "low" on - this effects our cravings.  For instance, if we're low in L-tryptophan (which produces serotonin) you may have an afternoon craving for carbohydrates, alcohol or drugs (haha) vs. being low in endorphins which might make you crave comforting or numbing treats. 

So why did Tray make me feel better about eating a Reeses Peanut Butter Cup?  Well, at the end of the day - Simple sugars are broken down and digested very quickly.  These simple sugars (sugar, fruit juice, milk, yogurt, candy, maple syrup...etc.) contain very few essential vitamins and minerals.  Does this mean I should I go to Target and grab a bag of Cadbury Creme Eggs for .33 cents on their post Easter special isle?  (YES, .33 cents...dammit...)  No...but if I DID partake in a nice treat I would be able to work it off with some good 'ole cardio easily.  If I had a bunch of complex carbohydrates (whole grain breads, oatmeal, legumes, brown rice, wheat pasta...etc.) it will be a bit harder to get rid of.  Sure, healthy complex carbs are the body's preferred source of energy; however, they take longer to digest and are packed with fiber, vitamins and minerals.  They like stick around a bit more trying to figure out where to go and what to do within your system.  No - Cadbury Creme Eggs are not better than whole wheat pasta; however, they all work differently within your body. 

I'm going to repeat this to myself and hope it works.  Asparagus tastes like chocolate! Asparagus tastes like chocolate! Asparagus tastes like chocolate! Asparagus tastes like chocolate! Asparagus tastes like chocolate! Asparag....

Oh 85 degrees Mango bread - you're so good.