Clean Eating | No Bake| Energy Bites

Ok I know that I start out every post saying “These are so delicious” but I truly mean it! Eating healthy and clean doesn’t have to be boring gross food! My goal is to give you fun easy recipes that taste great!

These energy bites are a good thing to eat about 30 mins before your work out. They are high carb therefore give fuel to burn!

Here is a quick video of the process:




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Directions:

In a large bowl mix together:

1 Cup Old Fashioned Oats

1/2 Cup Ground Flaxseed

1 Cup Dark Chocolate Chips

1/2 Cup Peanut Butter

1/3 cup of Honey

Scoop out with an ice cream scooper into tupperware.

Chill for 1 hour

Makes approximately 10

Enjoy!

 

Macros:

7g Protein

16g Fat

32g Carbs

Calories: 292

Thanks For Reading!

XOXO

Teagan




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Best Turkey Burgers Ever!

 Nutrition packed Turkey Burgers. These are the bomb! So filling and so healthy! Can’t beat that! These take just a few minutes to prepare and you can pre-cook them up for the week. Here is a short youtube video of the process and the recipe and directions are below. I hope you enjoy them as much as I do!

 

 

 

 




 

 

 

 

 

 

Directions:

  1. Mix together Worcestershire Sauce, Ketchup, Salt, Pepper, and Egg White.

  2. In a separate bowl mix Ground Turkey, Onions, Mushrooms, and cilantro.

  3. Add Minced Garlic and bread crumbs to Ground Turkey mixture. Mix well.

  4. Add Worcestershire mix into ground turkey bowl. Stir together thoroughly

  5. Measure patties with a half cup.

  6. Cook thoroughly. { Approximately 4 mins per side}

  7. Serve with or without bun with desired toppings and veggies.




Ingredients:

1.5lbs {1 package} Ground Turkey

2 Egg Whites

1/4 cup Onions {finely chopped}

1/3 head of Portobello Mushroom {finely chopped}

2 tbs Fresh Cilantro

1/2 tsp Ground Pepper

1 tsp Salt

2 tbs Worcestershire Sauce

1/4 cup Bread Crumbs

2 tbs Minced Garlic

2 tbs Ketchup

Calories: 160

Protein: 18g

Fat: 7g

Carbs: 6g

 

Thanks for Reading!

XOXO

Teagan

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Manicure Monday

Welcome to Manicure Monday on the Blog! It is my goal to feature a new color each week!

This week is from OPI’s new Spring|Summer 2016 Collection New Orleans.

The Color is “Rich Girls & Po-Boys”

OPI describes it as a “China Blue”, which I think is perfect. I have been seeing lots of blue’s popping up on everyones nails lately and wanted to give the new trend a try! Not disappointed! I think it goes great with my tattoo 😉

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Thanks for Joining me on Manicure Monday! See you next week!

XOXO

Teagan

 



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Get Ready With Me!

           Here is a video of me doing my hair and makeup for work! I LOVE watching time lapse videos of almost anything! Especially Hair and Make up or cake decorating  🙂  I listed all the make up and tools that I Used here on the blog.  I hope you enjoy the video!

 

 

 




Primer: Mac Mineralize Time Check Lotion
Foundation: Mac Studio Fix Fluid {nw18}
Powder: Mac Mineralize Skin finish {Medium}
Hilight/Concealer: LA Girl Pro Conceal {Creamy Beige}
Contour: LA Girl Pro Conceal {Beautiful Bronse}
Contour Powder: NYX Hilight and Contour Pro Pallet
Blush & hilight: NYX “Butt Naked” Pallet
Eye Shadow: NYX “Butt Naked” Pallet
Brows: Anastasia Beverly Hills Brow Wiz {Dark Brown}
Eye Liner: Loreal Voluminous Smoldering {Black}
Mascara: Maybeline The Falsies “Flared” {Black}
Setting Spray: NYX Matte Finish
Lips: NYX Butter Gloss {Creme Brûlée}

Tools:

Sigma Brushes: F30, F40
Mac Brushes: 168
Real Techniques Beauty Blender
Original Beauty Blender

XOXO

Teagan

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Chicken Enchilada Zucchini Boats

Chicken Enchilada Zucchini Boats

I have been obsessed with these lately! I used to be such a picky eater. In the last year I have completely changed my entire diet up. I eat so many vegetables my family doesn’t even recognize me! haha 😉 So we are always trying to come up with ways to make a huge chunk of the meals we eat center around veggies! My husband and  I played around with this recipe a lot until we finally came up with this. It is to die for! I even got both of my picky eater sons to eat it and ask for more! {They are 7 and 4} I hope you enjoy this recipe as much as we do 😉




Ingredients:

16 oz Diced Chicken

4 Large Zucchini’s

1/3 cup Diced Onions

1 Can Enchilada Sauce

2 tbsp Minced Garlic

1/4 cup Taco Seasoning

 

Directions:

  1. Brown Chicken in pan with Taco Seasoning and Minced Garlic.

  2. While Chicken is cooking scoop seeds out of Zucchini with spoon.

  3. Spray oil on 13x9in baking dish.

  4. Drizzle 1/3 of Enchilada Sauce from can into the baking dish.

  5. Place Zucchinis in baking dish.

  6. Drizzle 1/3 of Enchilada Sauce in Zucchini boats.

  7. Add Chicken to Zucchini Boats.

  8. Drizzle the last 1/3 of the Enchilada Sauce on the chicken and zucchini.

  9. Top with 1/3 cup of shredded cheddar Cheese.

  10. Bake for 30-40 mins at 400 degrees F

 

 

 

 

 

Thanks so much for reading!

XOXO

Teagan

 

 

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Protein Waffles

Protein Waffles

As Promised here is the recipe to the most delicious protein waffles I have ever had! Super quick and easy to make.

 

Ingredients:

6 eggs
2 scoops Vanilla Whey Protein
1/4 All Purpose Flour
1 Cup Plain Greek Yogurt
2 tsp Vanilla Extract
5 packets Stevia in the Raw

 




{Preheat Waffle Iron to warm before you begin recipe}

  1. In a large bowl whisk 6 eggs for 1 min.
  2. Add Vanilla. Whisk until blended.
  3. Add Greek Yogurt. Whisk together until not separated.
  4. In a separate bowl mix dry ingredients. Flour, whey protein and stevia.
  5. Slowly add dry mix to large bowl and whisk together until thoroughly blended.
  6. Spray non stick spray onto waffle Iron.
  7. Add 3/4 of a cup to waffle iron.




Recipe makes 5 servings.
Calories: 207
Protein: 24g
Fat: 8g
Carbs: 9
Thanks so Much for Reading!
XOXO
Teagan
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My Current Meal Plan

               Today is day 6 of my 12 week challenge. I made it through almost a week with no slip ups! Feels pretty good to prove to myself that I can do it. I definitely learned a lot about my diet this week. I started out with a little to lofty of a goal as far as how low I could drop my calories. I ended up having headaches everyday ! At First I thought maybe it was just a detox headache. Sometimes those can happen when you are cleaning up your diet and cutting out some of the toxic foods. But when the heard aches kept coming I ruled that out.

               I was also STARVING!  I was just dying to get to my next meals and was so hungry that I felt like I was just going to eat all of the food in my house! So all of these signs were my body telling me my calories were too low.

               I started out this week by finding out what my TDEE (Total Daily Energy Expenditure). This is how many calories your body burns in a 24 hour period with your normal daily activities. I went IIFYM.com and used their calculator. Mine was 2,274. So I need to eat less than the amount that I burn everyday in order to lose weight. This creates my calorie deficit.

                It is recommended when doing IIFYM that you cut your TDEE by 15-20% when trying to lose body fat. So I hopped over to their IIFYM calculator and entered in my TDEE and chose to cut by 20% and here is the number that brings it to: 1819 cals. That is a 455 calorie deficit for me.

The next step is to divide your calories up between your macros. This is what is recommended:

– Protein: .8 to 1 gram per pound of lean body weight (subtract your body fat from your total weight to get lean mass)
– Fat: .3 to .4 grams per pound of lean mass
– Carbs: The remaining number of calories left will be filled with carbs.

This is what my results were when I used this formula:

Protein: 158g

Fats: 79g

Carbs: 120g

Fiber 29-39g

                 This resulted in me being so tired and horrible headaches. So I reached out to some of my fitness friends. Told them “Help Im starving! I have no Energy!” They all immediately said up your calories now. So Up they go and they will be healthy calories that I fill them  up with. So now my macros have looked a little something like this:

Calories: 1929

Protein: 157g

Fats: 78g

Carbs: 149g

Fiber: 29-39g

                  It has definitely been a struggle to hit these numbers. Protein is so hard! So I am adding in some protein shakes and thats going to help. But the beauty of this all is its a learning process. I tried a few things out this week. Learned what worked and what didn’t. Now I can course correct and keep moving forward.

Here are a few pics of what My Fitness Pal Nutrition stats were looking like for the week. I can see my holes that need to be adjusted so now I can go into this week and do better!

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Cheers to making it through the first week! On to the Next! 77 days to go!

Thanks so much for Reading!

XOXO

Teagan

 

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My HIIT Cardio Routine

HIIT Stands for High Intensity Interval Training. This type of workout is designed to get your heart rate up and down quickly. Keeps your body guessing and gets your metabolism revved up to burn calories long after your workout is over. I HATE doing cardio! But I LOVE how I feel when I’m done. So I will continue with my love/hate relationship since it makes me feel and look good 😉

So for right now I am running and walking up and down at different speeds for 21 mins. It kicks my butt! I start out walking at a 3.0 for 2 mins for a warm up. Then I go to a 5.5 speed for 1 min. Then I Bump it up to a 6.5 speed for 1 min. Then I put it down to a 2.5 speed for a 1 min recovery. I do this exact combination until the end of 20 mins.

I have been doing this for about 3 weeks down and my body is thanking me for it! I love that it is short and to the point. I already dislike cardio so only having to do 20mins makes it doable for me. I usually do my cardio and then lift weights right afterwards.

The speeds will vary for each person. The speeds I put up are really making me push myself. So for you it might be different. It my be faster or it might be slower. But that is the basic formula of intervals I have been doing that have been showing me really great results!

I look like this at the end of 20 mins so I must be doing something right! lol

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Thanks so much for reading!

XOXO

Teagan

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My Current Work Out Routine

         So in the last month I have changed up my routine and eating quite a bit. I lost over 40lbs from January2015  to October 2015 in a major calorie deficit and doing a lot of walking. I was eating around 1300 cals a day. It worked very well for me until the holidays rolled around and I started re-introducing food I hadn’t eaten for 6 months. I immediately packed on 6lbs from Thanksgiving to the New year. I was working out about 3 days a week some cardio some light weight lifting. Then in the beginning of February I had a little meeting with myself lol. I did not work this hard last year to start slipping back into old bad habits half way to my goals.

           I decided to re-visit my old Bill Phillips ways lol. I have done several of his Body For Life Challenges with family and friends over the years and it always kept me in great shape after I had my first son. It was such a fun time and we grew an awesome little community of us that loved doing the challenges together. We still bond over it to this day 🙂 I love his basic philosophy of building muscle to burn more fat as you are losing weight. It is so much faster when you turn our body into a calorie burning machine by building the muscle instead of just doing endless hours of cardio and cutting calories to all time lows. Bill Phillips explains it so well in his book. He says when you just drop the pounds without putting any muscle on your body stays the same shape it just getting smaller. But I want my body shape to change too! I want a curvy muscular body. I want amazing legs for wearing my shorts this summer. I want my arms to be firm and strong when I where a tank top. So I am changing gears and picking up those heavy weights!

 

         I am keeping things super simple right now as I break back into weight lifting. I have a full set of Dumb Bells. From 10lbs up to 55lbs. This is plenty for me right now to get started with. I also have a treadmill. All the tools I need to kick some fat off this body! I am doing an upper body day and a lower body day. I also do 20 mins of HIIT Cardio on the treadmill as a warm up before each work out. It gets me sweating and motivated to crush my day!

 

               Here is a picture of me from December next to a picture of me from this week. I am up 10lbs and I was just shocked at the difference in the two pictures! I am so excited and I the changes I am seeing! ALWAYS take pictures! They tell the real story of what is happening on your journey. The scale is an a-hole! Throw it away lol. It is so thrilling to see my muscles in my legs and my arms starting to pop out and take shape. My husband has been commenting on my back and my legs saying he is seeing a real difference as well. ( I told him if he’s lying I will cut him lol) So take my advice and please take lots of pictures for yourself!

 

          I am eating around 1800 cals a day right now. Doing Cardio and weights 7 days a week. I am the type of person that needs to stay on the same routine everyday. So I don’t take a rest day because I need to keep the habit and routine going so I don’t lose motivation and slip up.

 

I will post some pics of my gym set up and show you all how I went about getting my home gym set up!

Thanks So Much For Reading!

XOXO

Teagan

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12 Week Hot Summer Body Challenge!!

 

So Here is my News! I have a 10 year High School Reunion Coming up On June 4th 2016. That Is exactly 83 Days from now! So there is no time like the present to commit to some serious goals! I think it is going to help me a lot to have an event that gives me a deadline. I can’t move the event. It’s coming whether I hit my fitness goals or not! So I have a challenge that I am giving myself and inviting any one of you to join me on! 83 days is just shy of 12 weeks! So we will call it a 12 week Challenge!

I would like to start a private Facebook group for anyone that wants to join a long and just be there to encourage and support each other. Ask questions. share workouts and recipes. share progress pictures and non scale victories. There is no pressure to post any pictures or anything like that if you don’t want to. Just a group of us to be there for each other.

Its the perfect time to commit to this because it ends right when summer begins!

>I am committed to Posting  what I am eating and doing for work outs.

>I am committed to journaling my progress for you to follow along for inspiration.

>I am committed to sharing my meal plan at the beginning of every week.

>I am committed to weekly weigh ins.

>I am committed to taking progress pictures.

>I am committed to getting my body in the best shape possible in the next 12 weeks!

I will be documenting my journey through this blog. So if you don’t join the group I will still be updating here so you can follow along 🙂

If you would like to join our group leave a comment below that says “I’m In!” with your email address and Facebook Username  so I can find you and add you to the group!

Lets do this! We are coming for you summer!

 

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*Disclaimer: there will be absolutely no selling of any products in this group*

 

 

Hope to see you in there!

XOXO

Teagan

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