Coffee (Pike Place). Tea (Tazo Passion)
Greek Yogurt. Frozen Yogurt (purple cow-THE BEST)
Cookie Dough Quest Bar. Cookie Dough Ice Cream Sandwich
Healthy Fats. Complex Carbs.
Animal Protein. Plant Protein.
Cardio. Weights. Yoga.
It’s been a while since I’ve done a post about my recent meals, so what better day than What I Ate Wednesday to write one!
Since my schedule has gotten much more busy, and only getting busier, you can always follow my Instagram @JENAMAR1E to view my photos of food, fitness, and whatever else I am up to daily.
OK..ready, set, eat!
egg white oats with chia seeds, cinnamon, and blueberries
cooked and cooled oats, chia seeds, strawberries and cinnamon topped with plain Greek yogurt.
sliced apples and raw almond butter
pre-halved avocados. love this
chicken breast with Mr. Dash seasonings
Green Juice from Starbucks. Perfect grab and go snack.
egg whites, kale and ground cauliflower
plenty of veggies. All varieties.
Dandelion Root Tea. Will be posting about this soon.
and unsweetened passion tea. My go to warm weather beverage.
Have you ever read something that struck a chord in you?
A quote, lyric, or sentence that you came across while your nose was deep within the pages of a book?
I did that today.
“You have the same rhythm. Click. You just know each other. All of a sudden, you see reading in bed and waffles on Sunday, and laughing at nothing, and his mouth on yours. And it’s so far beyond fine, that you know you can never go back to fine. That fast. You think: Oh, here the rest of my life. It’s finally arrived.” -Gillian Flynn, Gone Girl
Perfectly expressed. You’ve met someone who changes your life in an instant, and what happens after that is all an untold story. I couldn’t have said I better myself.
This is why I love to read.
It takes you to a place outside of where you are. You create the character’s appearance, their hideaways and moments of despair. Your mind is the film roll in a camera, putting forth an image that can differ from one person to another.
Every sentence has a different meaning. A different chord struck.
The world is better place with more books to read.
It’s exercise for the mind. The one part of our body that should never go to waste.
And it’s important to feed your brain and body with quality and nutritious food.
cottage cheese, ground flaxseed, Kashi, banana, blueberries and cinnamon.
And a more savory option for lunch
Brussels sprouts, grape tomatoes and baby carrots, served with 1/2 cup of egg whites, and leftover quinoa cooked in low sodium chicken broth.
The gym was packed this afternoon, which I love because it motivates me to push myself harder. However, trying to grab a bench in the weights section can be harder than finding a parking space at the Mall during Christmas break.
Sometimes, we just have to improvise.
concentration curls in butterfly position on the floor.
Followed by triceps dips, walking planks, straight legged sit ups, and superman holds.
Make it work!
Feed your body. Strengthen your mind. Read more books. Lift more weights.
Love and be loved xoxo
A healthy diet is a major factor when it comes to learning, as well as the way a child behaves in and out of the classroom.
They need lasting energy, not a sugar high.
Proper hydration, not a can of caffeine
And real, whole foods, not fake and processed junk.
Give them the nutrients they need to concentrate, with plenty of energy left over for after school activities.
1. Eat a hearty breakfast.
2. An afternoon pick me up
Try to stick to water, milk, and fresh fruit juices with no added sugars.
3. A legitimate lunch
Use Tupperware that has separate compartments for convenience and fun!
4. Have an active afternoon
do NOT allow video and computer games to take over the rest of the their day.
5. A helping hand
Allow your kids to help you make dinner. This will teach them how to create healthy balanced meals, which they will later create on their own.
Think lean proteins, veggies,healthy fats, and complex carbs
6. Early to bed, Early to rise
Make sure your students get at least 7-8 hours of sleep. We all know how hard it is to concentrate when exhaustion strikes!
Set an example, and show your kids how important, and delicious, healthy foods can be.
Remember, they are what they eat, so give them the tools they need to succeed.
Here is a great article from the Chicago Tribune that talks more about this topic.
My mom took me for a birthday lunch at The Brickyard yesterday afternoon, where I ordered one of the best salads that I’ve eaten in a while
The food here is always delicious, especially their crispy brick oven pizza, and the bar/lounge downstairs is the perfect place for a night out.
You literally feel like you are at a trendy Boston bar, but with plenty of parking, and less drunk people running around screaming.
I said Less..not None
For those of you in the Boston area, give The Brickyard a try for lunch or dinner, and you can also find live entertainment Wednesday-Sunday evenings.
I had some extra time after lunch, so I fit in a workout at the gym that was “broken toe friendly”
There is not much pressure put on it unless it’s stuffed in a sneaker, so I improvised and brought some dumbbells into my gym’s studio, laid down a mat, and worked out in my socks
Sliding mountain climbers in socks….HELLOOO
Here’s what I did: Barefoot and Crazy Cardio Circuit
Complete 1 minute of each move. Rest 30 seconds. And move on to the next.
Then it was time for cake!
Glorious. There are no words.
27 is off to a great start.
What is your favorite birthday cake?
White peaches have taken over, and I’m not even mad about it.
mixed with Greek yogurt, kashi and cinnamon
Giant vegetables are always a good thing.
If anyone has a family of 6 or more, call me.
I smile every time I look at these two bags
I’m burning a new fall scent as we speak
A luscious combination of juicy pears, plums, and grapes with parts of spice and cardamom.
You know how overly excited I get when it’s time to burn “The Fall Collection”, and this year’s scents did not disappoint.
spiced cinnamon and pumpkin, baked apples, fresh leaves and sweet desserts.
How excited are you all!?
I must say that the “Whoopie Pie” scent was not my favorite, nor was the atrociously strong “Witches’ Brew”, which literally made me try to jump away from my own nose.
Maybe it smells better while it’s burning. I hope.
I think I’ll stick to “Candy Corn” instead
OK enough talk about Halloween, it’s August 8th!
Back to Summer heat…
I’ve been adding Sriracha to my eggs, salads ..pretty much anything that I can
Just a teaspoon of this spicy sauce adds the perfect kick to any meal, so if you’re a fan of spicy foods, pick up a bottle now!
They are on sale 2 for $5 at Stop and Shop
I also picked up another carton of coconut love for my Protein Oats and Shakes.
Click here to enter the “Get Your Good Going” Sweepstakes, thrown by Blue Diamond Almond Breeze. By doing so, you earn a chance to win a years supply of Almond Breeze, as well as a $1000 home store gift card, all for sharing a positive message about a Facebook friend.
Not a bad idea. Spread the love people
Today’s Leg Workout
Warm up: 20 minute treadmill jog
Stretch and feed those muscles!
What are you loving this week?
Look what I got
I finally purchased the Polar FT7 heart rate monitor, which is a slightly more advanced version of the FT4. They both read your heart rate, tracks your calorie burn, and time your workout until you manually stop it.The only real difference is the Data Transfer option, and that the FT7 holds 99 sessions, while the FT4 only holds 10.
Also, the FT7 has the new Energy Pointer, which tells if your workouts are leaning more towards fat burning, or improving fitness.
Verdict: I love it! It adds a little boost of motivation to my workouts, and helps remind me to keep my heart rate up while strength training.
Since I’m not a girly girl when it comes to workout attire, the pink and red women’s options were not my style. Instead, I chose the men’s black and silver design, which can also be used by females since it has a female setting, so don’t let the website fool you.
Compared to the heart rate monitor on a piece of cardio equipment, both readings were pretty spot on. However in terms of calorie burn, the machine estimated about 100 calories more than what my HRM read.
I’ve always known this to be true, but it’s cool to compare and see how much work your body is really doing, and also how much it is improving.
Some other loves of this week include…
Cucumbers eaten like Fuji apples
Easy on-the-go breakfasts
Fage,Kashi GOLEAN,blueberries and cinnamon
Cinnamon Vanilla Protein Oats
Sunwarrior vanilla, raw oats, unsweetened almond-coconut milk, blueberries and cinnamon..left overnight in the fridge to combine.
Greek Salads from Panera. Dressing on the side. Grilled chicken added.
Chilled white wine
And this little jar of love.
Spread onto a frozen banana with raw almond butter….It should be illegal.
So…What are you loving this week?
Dr. Oz has raved about the benefits of Oolong Tea many times on his show, so when I came across it this weekend while browsing the aisles in Marshall’s, I threw it in my cart without hesitation.
This is why I love Marshall’s… So many hidden gems.
“It’s not black tea or green tea, but the combo of the two that gives this tea its metabolic benefits. You get the power of the caffeine and antioxidants, which have been shown to increase post-drinking caloric burn by about 5% for an hour. Equally exciting is that oolong actually inhibits the absorption of some fat consumed at meals (it’s not a “fat blocker” though so you don’t have to worry about healthy nutrients like fat-soluble vitamins not making it into your system). Less fat absorbed and less triglycerides made means a healthier waistline and healthier cholesterol levels”- doctoroz.com
“Oolong tea is a product made from the leaves, buds, and stems of the Camellia sinensis plant. It is partially fermented, where black tea is fully fermented, and green tea is unfermented.
Oolong tea is used to sharpen thinking skills, improve mental alertness, and is also used to prevent cancer, tooth decay, osteoporosis, and heart disease.
Some people use oolong tea to treat obesity, diabetes, “hardening of the arteries” (atherosclerosis), high cholesterol and skin allergies such as eczema; and to boost the immune system.” – WebMD
For more information about the connection between Oolong Tea and weight loss, CLICK HERE
I swapped my usual black coffee this morning for cup of Oolong, and I couldn’t help but notice the feeling of natural alertness that it left me with. Minus the jitters.
Mixed with a packet of Stevia in the Raw, it was slightly sweet, wonderfully soothing, and tamed my appetite to a cat’s meow versus an angry lion’s roar.
My stomach can be very demanding when it’s hungry.
By the time lunch rolled around, I was ready to eat.
(green beans mixed with fresh salsa and balsamic vinaigrette, alongside a 4 egg white omelet with goat cheese and cucumbers.
This tea is a keeper, and I will definitely be adding a cup a day to my routine. Thank you Marshall’s
Arc Trainer: 20 Minutes
Weights: 15 reps each, slow and controlled with proper form
rest for 1 minute and repeat for 20 minutes
Stair Mill: 10 minutes.
Chocolate Sunwarrior Protein powder, mixed with 1/2 frozen banana, 1/2 cup of unsweetened almond milk, water and ice. Topped with 1/4 cup Kashi GOLEAN!
love that added crunch
So..How are YOU tackling the start of your week?
Let me know!
My crumbled blueberry muffin has been my go-to breakfast as of late, and I think I’ve finally found the perfect morning meal for myself.
Microwave for 5 minutes and top with raw almond butter and more cinnamon.
Naturally, you can use any type of fruit and toppings that you like, so be don’t be afraid to get creative and make something delicious!
I used to eat Greek yogurt for breakfast every morning with Kashi GoLean! and fruit. However, I’ve switched my Fage or Chobani to a mid day snack instead, and it seems to be working out better for my appetite.
I love to eat my yogurt as a dip for sliced cucumbers, baby carrots, grape tomatoes and celery sticks; also adding in a fat such as flaxseeds or Sunbutter.
It’s still not my favorite, but I’ve definitely grown to love its unique taste.
3 mile run on the elliptical at level 7, followed by a Yoga class at my gym.
I sipped on a bottle of water with 1 tsp chia seeds and a packet of True Lemon during my workout.
The chia seeds gave me that little extra push that I needed, while keeping my body energized and hydrated
I tend to graze and eat a bunch of small meals throughout the day to keep myself energized. It’s what works for me, my schedule and my body.
Some of my other go- to “mini meals” consist of;
Quick and portable is what I’m all about.
This motto flows into dinner time as well.
One of my favorite quick and easy dinners consists of a mixed greens salad with sweet potato, asparagus, and one can of low salt albacore mixed with 2 Tbsp tabouleh and balsamic vinegar.
Such a winning combination.
It’s important to find what works for your body, your schedule and your appetite.
Plan ahead and pack enough food so that you have a healthy option at all times. It will keep you away from the vending machine, take-out menu at the office, and moments of mindless eating.
Plus, you will know exactly what your food is made of because YOU made it!
Be proud of what you put into your body, and when you are able to do so, feed it as naturally as possible.
Thank you, iHerb, for selling some of my favorite products for such low prices
You’re a life saver.
I put my chia seeds to use in this morning’s protein packed yogurt bowl.
I’m starting to add grains back into my diet, and I’ve noticed that my stomach issues are much more subtle when I do not eat them everyday. A few times a week, yes, but with a break in between. And those healthy fats are still present in every meal!
Pre-workout Rice Cake
I’ve had to take a break from INSANITY due to my feet and ankles becoming increasingly sore and cramping.
It’s not as a result of an unstable surface, bad posture or poor sneaker choice, but rather from repetitive pounding of my joints. Even at rest, I am experiencing pain that I did not have before, and it is starting to interfere with my day.
I have come across other INSANITY participants who have complained of the same issues as well, and it is just not worth it to me. So for now, I am going to let my lower half rest, and revisit some of my old routines at the gym!
Complete Set 1, then Set 2, and then break for 1 minute before starting again.
30 minute Elliptical
Post Workout spinach and coconut egg white scramble
I placed 4 egg whites, a handful of spinach, 1 Tbsp oat bran and 1Tbsp coconut flour in a bowl with water. I microwaved it until the eggs fully cooked, and then scrambled the mixture with my spoon.
So after hearing some great reviews about this book, I’ve finally decided to read it.
It’s comparable to The Hunger Games, very different from Fifty Shades of Grey, and I am loving it so far!
The second book just came out as well, and I’m hearing a movie may also be in the making.
Read about the story line here
Well I’m off to figure out my plans for the 4th!
Rain? No rain? Land or Sea?…Who knows!