What I’m Loving Wednesday

Posted on September 19, 2012 by Jenna-Marie

Look what came in the mail!

It always feels good to accomplish the goals that I set for myself, and I’m excited for the plans that I have in store for my future.

Matt and I celebrated with a colorful powerhouse of clean eats in the form of chicken stir fry.

We melted some coconut oil in our Wok, and loaded it up with bell peppers, snow peas, Brussels sprouts, carrots, zucchini, mushrooms and a chopped sweet potato; all seasoned with black pepper and a dash of ginger for an explosion of flavor.

Brussels sprouts are quickly becoming one of my favorite vegetables. They’re just really fun to eat.

…Did I really just say that?

Dessert was 1/2 a container of plain Greek yogurt, topped with fresh berries and a sprinkle of dark chocolate cocoa powder.

Eaten while starting my new book, which I had heard rave reviews about!

I also gave in and did a little decorating…

It now feels a bit more like Autumn in the Decicco/Vozzella household, rather than just smelling like a cinnamon spiced pumpkin exploded all over the living room.

p.s Kitchen Spice from Yankee Candle smells unreal.

I think that’s all for now?..

What’s new with you?

Cho Good!

Posted on August 16, 2012 by Jenna-Marie

Dear Chobani,

You sure know how to make a girl smile Smile

Thank you for the generous package, and for supplying my family, co-workers, and myself with delicious protein packed snacks for the next few days.

(I was going to keep them all for myself, but I thought I’d share with the other Chobani lovers in my life)

You are delicious.

You are filling.

And you will forever have a place in my fridge.

What I’m Loving Wednesday

Posted on August 7, 2012 by Jenna-Marie

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 Smile

I’m burning a new fall scent as we speak Smile

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 Smile

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 Smile

Today’s Leg Workout

Warm up: 20 minute treadmill jog

Squats: 4 sets, 15 slow reps. 40lb EZ Bar
Deadlifts: 4 sets, 15 slow reps, 40lb Ez Bar
Bench Hip Bridges: 3 sets, 12 slow reps, 25lb plate resting on lap
One Legged Leg Press: 4 sets (2 sets per leg), 15 slow reps, 40lbs
Leg extension: 4 sets, 15 slow reps, 40lbs

Stretch and feed those muscles!

1 scoop Sunwarrior Vanilla
1/2 frozen banana
1/2 cup almond coconut milk
cinnamon
water and ice

What are you loving this week?

Spinning and Beach Snacks

Posted on August 3, 2012 by Jenna-Marie

The sun is rising later and later, which makes it harder and harder to wake up at 5am.

Hello moon

I met a friend/client for an early morning Spin class at her gym, and we were both drenched in sweat, but feeling strong by the end.

I’ve always said that music is the key to a good workout, and this particular instructor was right on with her music choices.

There is nothing worse than trying to push through a spin class while being forced to listen to old school aerobics songs such as “Hit me with you best shot” and “Come on ride the train”

I’ve even experienced an entire spin session full of Johnny Cash, The Rolling Stones, and The Beatles cover bands.

Talk about wanting to ride my bike right through the second story window.

This morning however.. great class, great music, great sweat.

(P.S I’m obsessed with my Polar HRM)

We followed up with a quick upper body circuit that looked like this.

Push Ups-15
Shoulder Press-12
Upright Row-12

Rest 30 seconds, and repeat for a total of 3 sets.

Bicep Curls-15
Overhead Triceps Extension–15

Rest for 30 seconds and repeat for a total of 3 sets

Stretch.

I knew exactly what I wanted as my post workout meal, so I immediately whipped up my yogurt bowl as soon as I walked in the door.

Greek yogurt, blueberries, 1/2 sliced frozen banana, 1/2 cup Kashi GOLEAN, 1/2 Tbsp raw almond butter, and cinnamon.

craving demolished.

My family and I are heading to York Beach Maine for the weekend, so I need to get my procrastinating self packed.

Along with a few outfits and toiletries, I make it a point to pack some snacks for the beach, and to munch on before dinner.

Vacation Snacks 101

100 calorie almond packs/Nut butter packets (such as Justin’s)
Easy fruits-apples,oranges,plums,peaches,grapes,strawberries
Greek Yogurt
Hard Boiled Eggs
String Cheese
Ziploc bags of raw veggies
Tuna packets/Boards Head Low Salt Turkey deli meat
Rice Cakes
Protein Powder/Bars
Popchips
Pickles
WATER..and wine

It’s always better to have your own options, other than what’s available on the boardwalk or brought by others.

Turn down the Lays, soda, and pizza, and opt for a bag of popchips with your sandwich along side a crunchy pickle. Munch on sliced turkey rolled with cheese and a handful of almonds, rice cakes with a packet of nut butter, or a hard boiled egg with a piece of fruit.

Simple on the go snacks that provide energy, nutrients, and salty craving control. Along with bottled water, you’ll be set for the day!

Enjoy your first weekend of August!

xoxo

The Healthy Swaps

Posted on July 31, 2012 by Jenna-Marie

We are all about convenience, quickness, and of course taste when it comes to preparing meals. But more often than not, even when trying to eat well, we reach for products full of sodium, saturated fat, and high sugar content.

How healthy is a grilled chicken salad with 1/2 cup of Ranch dressing poured on top, a sweet potato lathered in sour cream, or steamed asparagus covered in butter?

Answer: Not at all!

Think alternatives. Healthy alternatives. Delicious, easy, and healthy ingredients that are already found in your pantry.

The Healthy Swaps

Whole milk

Skim Milk
Low Fat Milk
Low Fat Buttermilk
Unsweetened Almond Milk

Sugary Cereal or Sweetened Oatmeal

Plain Oatmeal (from a container), or Oat Bran. Add fruit to sweeten such as bananas and berries, and sprinkle with cinnamon or unsweetened coconut flakes.

Sugar

Ground Cinnamon

Sour Cream

Non Fat Plain Greek Yogurt

Mayo (on a sandwich or mixed as Tuna Salad)

Mustard
Greek Yogurt
Salsa
Avocado
Taboule

Butter/Oil/ Margarine (in baking)

Non Fat Plain Greek Yogurt
Unsweetened Applesauce
Pureed Pumpkin or Prunes
Fat Free Cooking Spray
Avocado

Syrup

Fresh Fruit, Defrosted Frozen Berries, or Fruit Puree

White Flour

Whole Wheat Flour
Coconut Flour
Almond Flour

Protein Pancakes!

3/4 cup old fashioned oats
2 egg whites
6-ounce container of Greek yogurt

Blend together and heat on med-high pan or griddle sprayed with fat free non stick spray.

or try

1-1.5 scoops of protein powder
3 Tbsp egg whites
1/4 cup unsweetened almond milk
2T coconut flour, whole wheat flour, or oats

Cream Cheese

Fat Free Ricotta

Eggs

2 Egg whites for 1 whole egg
1/2 mashed banana or 1/4 cup unsweetened applesauce. Add more baking powder to help cakes, breads and muffins rise.
1 Tbsp Ground Flaxseed whisked with 3 Tbsps. water. Let sit for 15 minutes before adding to mixture.

Salad Dressing

EVOO and Balsamic Vinegar
Apple Cider Vinegar
Fresh Lemon Juice and Herbs
Salsa/Pico De Gallo
Taboule
Dijon Mustard
Cottage Cheese

Check out my post about How To Build A Satisfying Salad

Croutons

Toasted slice of Ezekiel Bread broken up into pieces
Walnuts
Broken up rice cake

Bread on a sandwich

1 Large Romaine Lettuce Leaf
Collard Wrap
Whole Wheat/Sprouted Grain bread (Ezekiel)

White Rice

Brown Rice
Quinoa

Pasta

Whole Wheat Pasta
Spaghetti Squash

French Fries

Roasted/Baked Homemade Sweet Potato Fries with EVOO, and spices

Chips

Individual bags of air-popped popcorn
Raw vegetables with hummus, salsa, or Greek Yogurt dip
Kale Chips

Popsicles

Frozen Grapes
Frozen Berries

Chocolate

Use mini chips instead of chunks
Dark chocolate vs. Milk or White
Raw Cacao
Unsweetened Cocoa Powder

Substitute all Eggs and Oils for 1, 15 oz can of Black Beans! Sounds gross but it makes a very moist cake, with no added saturated fat and fewer calories. The chocolate mix, which already contains sugar, overpowers the taste of the black beans and makes for a delicious treat.

Add dark chocolate chips to the mix if you like a richer taste.

Try this recipe out!

Black Bean Brownies

1, 15.5 ounce can of black beans
1, 20 ounce package brownie mix (try Ghirardelli double chocolate brownie!)

Blend undrained black beans in a food processor or blender until smooth, then add to brownie mix and bake using the package instructions.

When Dining Out

AVOID

Fried/deep fried
Battered
Crispy, crunchy
Alfredo
Cheesy
Scalloped
Pan-fried
Buttered
Creamed
Rich
Au gratin
A la mode (topped with ice cream)
Smothered/Loaded/covered (IE, Baked Potato)
Gravy/Bisque/Chowder

Order or Made to Order

Grilled
Roasted
Steamed (no oil or butter added)
Broiled/Charbroiled
Baked
Poached
Whole Grain
Broth
Seasoned
Tomato based sauce
Dressing on the side
Dry Toast

Most restaurants are glad to cater to your needs, so don’t be afraid to speak up.

We are seeing more and more healthy options added to menus, as well as nutrition content and Vegan/GF friendly meals.

The health trend is finally catching on, so take advantage of it! Show your friends and family how easy it is to make the right choice.

Be the example.

Leg-Go Supersets!

Posted on July 17, 2012 by Jenna-Marie

My legs are screaming at me right now.

Why?

I’ll show you.

Warm up:

1 minute Jumping Jacks
1 minute: High Knees
1 minute: Butt Kicks

Leg-go Supersets!

Set 1: Leg extension: 3×15
Set 2: Hamstring Curl: 3×15

Set 1: Leg Press: 4×15 (2 sets wide, 2 sets narrow)
Set 2: Jump Squats: 4×15

Set 1: Alternating Lunges: 3×15 (per leg, with dumbbells)
Set 2: Step Ups: 3×15 (per leg, with dumbbells)

Set 1: Side Lunge: 3×10 (per leg)
Set 2: Skaters: 3×30 second each

Hip Bridge with weighted plate: 3×15
Low Plank with Leg Lifts: 3×10 (per leg)

squeeze, squeeze squeeze Smile

- Finish with 10 minutes on the elliptical at level 5.

Recovery Snack

Blueberry Muffin Mug Cake

2 T Coconut Flour
1 tsp cinnamon
1/4 cup blueberries
1/4 sliced banana
3/4 cup liquid eggwhites
1/4 cup water

heat for 5-6 minutes in a microwave safe bowl, and enjoy.

It is so so so important to fuel your body both before, and after your workouts.

If you have no food in your belly, your body will naturally turn to your muscles for energy, eating them away and hindering your progress.

This is not what you want!

You’ve spent time building those muscles, protecting your bones, and creating a fit, toned physique. Don’t waste your time by neglecting to eat before you train.

A carb, healthy fat, and some protein is the way to go.

You will feel stronger, last longer, and get an overall better workout if you EAT EAT EAT! Plus, you will get better results, which is what we all want, right?

My pre-workout snack consisted of plain Greek yogurt mixed with cinnamon and raw almond butter, spread onto a gluten free rice cake.

Feed your muscles. Feel energized. Get a great workout.

It’s that simple.

Now go work those gorgeous legs of yours Smile

Every New Beginning, Comes From Some Other Beginning’s End.

Posted on May 31, 2012 by Jenna-Marie

I’m a frequent runner of Lake Quannapowit, and today was the first time that I saw swans on the property.

I’ve seen plenty of geese, dogs, bugs, and elderly men sun bathing shirtless, but I’ve never seen swans.

say that 10x fast.

I guess they’ve been grazing the area for a long time. I would love to know how I’ve missed them…Runner’s peripheral vision I guess.

Glad I parked my car in this lot today Smile .

Pre-Run Snack

Rice cake topped with 1Tbsp of roasted red pepper hummus, and 1/2 cup AllWhites.

Following my run, I completed a lower body circuit on the grass, checking for poop before getting started Smile

3x through for 1 minute each.

Right Lunge
Left Lunge
Squat
Right Reverse Lunge
Left Reverse Lunge
Squat.

Hello burning quads! I love it!

After stretching for a while in the sun, I heading home for a snack.

I steamed a chunk of my one pound sweet potato in the microwave, and paired it with plain Greek yogurt, raw almond butter and cinnamon.

Best combo ever

As you know, tomorrow marks the end of a work week and the beginning of a new month; A month that I want you to make all about you.

It’s a fresh start. Do with it what you will, and do it well.

Begin a 31 day fitness challenge, tackle an obstacle that’s been holding you back, aim to finally start and finish that book, drink more water, neglect junk and processed foods, or finally visit that place you’ve been dying to see.

Let’s start June off on the right foot; reenergized, motivated, and grabbing life by the horns.

You’re Hot then You’re Cold

Posted on May 30, 2012 by Jenna-Marie

Look what came in the mail yesterday Smile

I still have a bag of Chocolate left, but I had some credits that I needed to use on OpenSky, so I figured I’d buy some Vanilla.

It tastes better in certain recipes such as pina colada smoothies, warm vanilla protein oats, juicing, or protein pancakes.

1/4 cup eggwhites
1 scoop protein powder
2 Tbsp almond milk (or skim)
1 Tbsp ground flax
1/2 mashed banana
cinnamon.

Since it’s such a rainy, clammy morning, I craved a smoothie for breakfast.

1 scoop Sunwarrior Vanilla
1 big handful of raw spinach
1/2 frozen banana
1/2 cup frozen mixed berries
1 Tbsp ground flax
water and ice
1/2 cup Kashi sprinkled on top

And of course, some black coffee with Stevia.

Quite the hot and cold breakfast I’ve got going on here.

Today’s Workout

10 minute warm up: Stair Climber

3 sets Bicep Curls: 10 half way up, 10 mid-point to shoulder, 10 complete curls
3 sets of 12 Hammer Curls
3 sets of 8 (per side) Walking Plank
3 sets of 15 Tricep Kickbacks
3 sets 15 Overhead Tricep Extension
3 sets of 10 Diamond Tricep Push ups

Cardio: 20 minute HIIT on the Treadmill

20 second fast jog
40 second sprint
2 min recovery

Abs: Two, 1 minute Planks

Stretch

Post Workout snack

Greek Yogurt
1/2 cup cooked brown rice
blueberries and cinnamon

Such a good combo

So..I’ve been feeling very thankful lately; Thankful for my health, my family, my friends, and everyday experiences that I sometimes take for granted.

When we focus so much on the negatives in our life, we tend to miss all of the positives surrounding us.

If you find yourself dwelling on a certain situation today, twist it into a positive and try to make it into something good.

Remember that there is always a light at the end of a tunnel, a lesson learned through failure, it could always be worse, and with every bad, comes a good.

Have a good day xoxo

Love Today

Posted on March 22, 2012 by Jenna-Marie

I’m obsessed with today.

First iced coffee of the year!

cottage cheese, chia seeds, kashi, berries, banana, cinnamon

Sun protection for my run. Coppertone lotion, the official scent of summer

Running fuel. My favorite flavor

Reading in the sun at the lake

Car wash

sweet potato, almond butter, Greek yogurt and cinnamon

Take time today to focus on yourself.

Do whatever it is that you love to do, and live in the moment.

Find a second to relax.

GOLEAN CRISP! Cinnamon Crumble

Posted on February 22, 2012 by Jenna-Marie

For those of you who read my blog regularly, (I love you ), you’re probably aware that I have a major crush on three tasty ingredients:

Greek yogurt, Kashi GOLEAN, and Ground Cinnamon.

Did I say crush?

I actually meant that I’m in a pretty committed relationship with them.

They have their own key to my apartment and a place for their toothbrush in my bathroom.

So imagine my excitement when I received an email from Jessica at Formula PR, asking if I would like to try a sample of a new cereal, GOLEAN CRISP! Cinnamon Crumbles, created by one of their clients, Kashi.

“ A combination of deliciously light and crispy whole grain clusters with natural cinnamon , toasted to perfection”

Sounds Glorious

Kashi: “We packed our New! GOLEAN® Crisp!™ Cinnamon Crumble cereal with 10 grams of protein and 9 grams of fiber — that’s twice the protein and fiber of the average of other cereals* — to help keep you feeling fuller longer!”

I couldn’t wait to try it out.

As I had previously stated, “It’s my favorite cereal and spice all rolled into one!”

For the most part, people like to eat their cereal out of a bowl, covered with ice cold milk and topped with a banana or other fruit of choice.

I however, prefer to use it as a topping on my yogurt, cottage cheese, and as a sweetener in my own trail mix creations.

I even mix it into my smoothies, adding a bit of a “crunch” to an otherwise boring consistency.

I’m the type of girl who likes to incorporate a lot of texture into my meals, and this morning, I knew exactly how I wanted to put these light, sweet, and protein filled cinnamon crumbles to use.

golean crisp

I present to you…

Apple Crisp Yogurt.

1 container of plain Greek yogurt
1Tbsp chia seeds
1/3 cup Cinnamon Crumble
Sliced Gala apple

Verdict: Approved!I

I loved the lightly dusted flavor of cinnamon sprinkled onto each cluster. It was not overpowering, and it added just the right amount of sweetness to every bite.

Delicious!

As I prepared my breakfast, I got to thinking about creating the dessert edition to my recipe.

Baked Apple Cinnamon Crumble

Gala apple; heated in microwave or baked in oven
Vanilla bean ice cream or Frozen Yogurt
Dark Chocolate chips
Kashi GOLEAN Crisp! Cinnamon Crumble sprinkled on top.

Definitely a winner in taste, nutrition and texture Smile .

If you are a fan of Kashi products, give this cereal a try. It’s delicious in all the right ways.

They also offer another flavor, GOLEAN CRISP! Toasted Berry Crumble, and since I apparently have a thing for berries as well, I’m sure I will love it just as much.

Hero

You can find GOLEAN CRISP! Cinnamon Crumble, along with Toasted Berry Crumble at your local grocery store and natural food retailers nationwide for around $3.99 per box.

Also, check out Kashi’s website for more information, products, and recipe ideas.

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Tag Archives: Greek Yogurt

What I’m Loving Wednesday

Cho Good!

What I’m Loving Wednesday

Spinning and Beach Snacks

The Healthy Swaps

Leg-Go Supersets!

Every New Beginning, Comes From Some Other Beginning’s End.

You’re Hot then You’re Cold

Love Today

GOLEAN CRISP! Cinnamon Crumble

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