OB check up + why try swai

happy hump day and  happy 7 days til Christmas!? whoa.

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had another check up 1st thing this morning and all is well in this tummy of mine, thank God.  baby’s heartbeat is a strong 150 and by the next visit we’ll be able to determine its sex.  i don’t wanna know though!!! i would love to be surprised in the delivery room, but Mr. Egwuatu says he would like to know as soon as we can find out.  so if he knows i must know too, jeez. my OB just popped out her 4th and final kiddo a few months ago and after i told her my symptoms are super similar from my first pregnancy, she said that didn’t mean a thing.  i feel like it’s another boy though and the chinese gender predictor agrees :lol:

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i had a pregnancy-brain moment and ruined 36 perfectly good eggs by leaving them in my truck for 2 days.  the cartons were on the floor of the passenger seat, still in the grocery bag and everything. ugh. sooo, we made a pit stop at Whole Foods (yes i had an alterior motive) to get some more and see what they had cooking for lunch.  i let my ‘cravings’ (post coming soon) get the best of me again and got a few scoops of their vegetable fried rice and mac n cheese.  to my surprise, the stats for both were available on www.myfitnesspal.com, and i didn’t even do too bad!  just when i think a food item won’t be there after performing a search, it pops right up. LOVE THAT SITE.

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 ok, this was the real reason for the WF trip. confession:  i completely forgot i was pregnant on Thanksgiving eve while i was up cooking and pretty much licked an entire bowl of leftover raw brownie batter. CLEAN. who does that? apparently pregnancy brain is real, my goodness. i did freak out afterwards but calmed down…. eventually.  i asked Sonny to bring me some of this addicting vegan cookie dough so that if i ate some raw it would totally be ok.  dairy / egg- free and tastes like the Nestle Toll House recipe batter i grew up eating. it’s incredible. incredibly dangerous. 2 tubs later…….
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ok let’s talk about healthy stuff!  swai fish was the same price as tilapia fillets at Walmart this week so i chose them to give our taste buds something different.  here’s how they stack up:

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i made a Swai Po’ Boy sammich with it cause the texture and taste is like that of catfish to me.  tilapia is definitely flakier though.

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i coated the fillets in my homemade whole wheat breadcrumbs mixture (no parmesan cheese and swapped the Italian seasoning for salt-free Caribbean Jerk), and pan-fried them in 2 tsp of coconut oil for 5-7 minutes on each side.  

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i threw the fillet on a ciabatta loaf over shredded lettuce, tomatoes, pickles, and topped it with some homemade sriracha ‘mayo’!

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for the mayo, it’s:

  • 2 heaping tbsp of greek yogurt
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 2 tsp sriracha
  •  few shakes of seasoned pepper (by Mc Cormick)
  • squeeze of fresh lemon juice (optional)

mix!

have you tried swai? what’s your favorite white fish?

le





homemade oatmeal cream pies + pre-workout snacks


  this recipe has been on my IG  forever and it’s time for it to hit the fit recipes section too here on tha blog. so here ya go:
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homemade oatmeal cream pies

the stuff:

cookies:

1 1/4 cup rolled oats
3/4 cup Bob’s Red Mill Whole Wheat Pastry Flour
1 tsp cinnamon
1 tsp vanilla
1/8 tsp salt
1/2 cup unsweetened apple sauce
2 tbsp coconut oil
1/2 cup coconut crystals
1/4 cup Stevia for Baking (NOT the packets!)
1/2 tsp baking soda

filling:
4 tbsp light cream cheese (room temperature)
4 tbsp sugar-free cool whip (optional)
2 heaping tbsp greek yogurt
1 tsp vanilla
1/2 tsp cinnamon
1 packet stevia

do this:

combine wet with wet and dry with dry; mix well. in a large mixing bowl, combine the two mixtures until incorporated. for filling- whip everything together until smooth and chill in a large mixing bowl.  make sure the cookies have cooled completely before you make the sammiches!  bake 16 cookies for 10-12 min on 350 deg.

thank you guys for the IG love concerning these pies!!! @mrs_meka_l tagged me just last night after she whipped up a batch, yum. thanks hun! love the comparison pic ;)

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nutritional stats per cookie sammich: 184 calores, 6 g fat, 27 g carbs, 147mg sd, 3g fiber, 8g sugar, 4g protein!

makes 8 (one top cookie, one bottom + 2 heaping tbsp of filling)

super boring lunch today, but this is why i love having prepped food ready to go.  convenience!  i threw this all in my tupperware and hit the streets for a few hours running errands.

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 the tilapia was sautéed in about 2 tbsp of Bragg Liquid Aminos + about 1/4 – 1/2 cup of water, and sprinkled with Sicilian Mc Cormick Perfect Pinch seasoning on top.    you can use low sodium chicken broth too if ya got it.  i paired it with cilantro-lime brown rice, some avocado and a couple of almonds for good fat.

this is one of my absolute fave pre and/or post workout snacks right here..

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it’s all over my IG feed, i know.  toasted 100% whole grain whole wheat bread slathered with honey roasted peanut butter and fruit (usually strawberries or bananas).

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my goodness that looks so dreamy, right!?!?!?! gaaaaaah.   why do i consume this before (and sometimes after) a workout?

this snack is a winner because it gives a healthy balance of protein (from the peanut butter) and carbs (from the fruit and bread).  this combo ensures your energy levels stay high throughout your workout.  for post-workout, similar deal.  the protein and carbs in this snack helps to replenish and repair glycogen levels after breaking down your muscles from your hardcore workout.  other pre-workout suggestions:

  • pear and pistachios
  • coffee (especially for my early risers)
  • low-fat chocolate milk
  • apple, hardboiled egg, string cheese
  • raw coconut water
  • low-fat cheese on toast
  • protein shake with banana

********

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Sonny and i did a fitness photo shoot last week for Next Generation Athletics and we scored some of their awesome fitness gear in return!  what a perk i appreciate sincerely.  i wore some of the clothes to class this morning and got great feedback from my members on it.  kudos to NXG for the their amazingly comfortable and stylish fitness apparel.
Q: what is your favorite pre/post workout snack or meal?  share away so we can all try some of them!
le
 

sunday dinner


my ‘rents came over to love on their grand baby this past weekend! so of course i whipped up a few things.

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i started with a HUUUGE salad complete with romaine mix, fat-free feta, black olives, red, yellow, and orange bell peppers, tomatoes, cucumbers, and carrots all drizzled with Braggs liquid aminos, Braggs apple cidar vinegar + a little agave nectar,

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and i used up the rest of a papaya to make some papaya-lime salsa.

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here’s the original recipe again, but i added strawberries and avocado this time and it was SO much creamier.  i highly suggest adding them every time!

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this stuff is fabulous paired with seafood!  and if you make enough of it, whip out some multi-grain chips or make your own by slicing up a whole wheat tortilla and baking it in the oven until crispy.

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 roasted, whipped sweet potaters topped with pecans and cinnamon (recipe will be in the ebookie)

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and finally, baked, garlic & herb tilapia.

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family and food together makes me one happier woman!  i sincerely cherish being able to cook for my parents.

 then….

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for dessert, cinnamon…. apple…. almond cake!  the stuff on top is apple whipped cream.  it’s sugar-free, fat-free cool whip, diced red delicious apple, and greek yogurt) all blended into a sweet, light, heavenly topping.  oh AND, i grinded on some of Trader Joe’s cinnamon sugar ;)

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cinnamon apple almond cake

the stuff:

  • 4 tbsp diced apple
  • 3 tbsp whole wheat flour
  • 1/4 tsp vanilla extract
  • 1/4 tsp almond extract
  • 1 tsp coconut oil
  • 1 tbsp applesauce
  • 1/2 tsp apple pie spice
  • 1 tsp cinnamon
  • 1/4 tsp baking powder
  • 2 tbsp unsweetened vanilla almond milk
  • 1 tsp coconut crystals

do this:

set 1 tbsp of the diced or sliced apples aside along with the coconut crystals, and set your oven to 325 degrees.

mix the wet with the wet and the dry with the dry, then combine.  (i made two cakes using my cupcake pan.)

distribute the coconut crystals evenly in the bottom of the two empty cupcake slots, as well as 2 tbsp of the diced/sliced apples (1 tbsp in each slot).

pour the batter on top!

cook for 12-15 minutes, but watch it closely.

take the cakes out, let them cool slightly, then flip them over onto a plate, pineapple upside down cake style.  yummmmmmmy!

top with the apple whip, or eat it plain.

2 ‘cup’cakes or 1 big one
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**you DON’T have to use the coconut oil if you don’t want to!**  i included the nutritional adjustments just in case you omit it, but it does enhance the flavor and texture of the cake a lil bit.  your call.

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so i was thinking… you wont know what going on over here unless i tell you, duh! i’m working on two books right now which is what’s taking so long. the first will be for our 6 Pack USA clients and is almost complete, then i can really focus on the Fit Foodie Le book!  both of them will be available for purchase- you don’t have to be a 6 Pack USA client to access the book and get the recipes though.  the Fit Foodie Le book will be a combo of cleaner, healthier, classics like some of the recipes i’ve already shared with you, and tons of new recipes for snacks, dips, dressings, soups, stews, pastas, aaaaagggh!!!!!

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i am TOO excited about it and i hope you are too! please be patient though and keep counting down with me.

before i let you go, pleeeease go check out my feature on Fitness, Food, and Style!! i met Dani via Instagram and she is one amazing woman, my goodness. i’m over here struggling to keep my blog alive with one kiddo and she has FOUR!!! what!? she was in the IT industry for a while and became a full-time SAHM (stay at home mom) after the birth of her second child.  her blog is super informative for mothers or for anyone striving to just living a healthier life overall.  show her some love, please!

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BUCKLE UP!!!!!

le

HEB meal deals + banana french toast

it’s cooooooold.  Houston finally got with it and the temps have dropped.  enjoy it while it lasts.  this morning though… i did NOT wanna get up.  you hear me?   4:15am came way too quick and my bed was way too comfy.  i admire my members for just showing up to class like they always do.  THAT is true commitment and dedication if i ever saw it. cause ummmm, if i didn’t have to be there today…. yeah :shock:  watching them file into the studio one by one, collect their equipment, and wait in anticipation as the clock winded down to begin class gave me the energy and inspiration i needed to give them nothing short of my absolute best!!  and that cup of coffee /green tea combo didn’t hurt either.   let nothing stop you from remaining consistent and making progress. nothing. especially something as petty as the weather!

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after class i did some upper body (shoulders + chest),

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took a pic of my polar HR monitor :lol:

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zipped up my Lululemon, 20121211_083539

and headed home to take more pics and make breakfast!  saturday i saw all this french toast on IG and it inspired me to make some of my own.  i had some again this morning with my egg white omelette and they hit the spot.  carbolicious.

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i used sesame ezekiel sprouted grain bread and made a sliced banana sandwich first,
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then, i dipped the entire thing in a mixture of:

stuffed banana french toast

the stuff:

  • 1 cup unsweetened vanilla almond milk
  • 1 tsp pure vanilla
  • 3-5 drops of vanilla creme stevia
  • 1 tbsp coconut crystals
  • 2 tsp cinnamon
  • 2 egg whites

do this:

  1. combine all ingredients into a bowl big enough for your sandwich to fit in.
  2. mix them well, then dip your sandwich in on one side for 2 seconds, then flip it to the other side for 2 seconds.
  3. immediately transfer it to a medium heated no stick pan and ‘fry’ it until brown on one side.
  4. flip it and brown the other side!  plate it up however you’d like and top it with more cinnamon, walden farms pancake syrup, and fresh banana slices.  i even shot it with some ‘i can’t believe it’s not butter’ spray a few times.
  5. NOM.

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i like mine crispy!20121208_101445

@  HEB this past weekend, i took advantage of one of their popular meal deal specials.  i got the two-step gumbo and the BBQ shrimp mix for free.  yep, i had some help.

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 it’s not considered clean, but it’s all natural, decent nutritional stats, and quite good!

stats (per 1/2 cup): 60 cals, 1.5g fat, 470 mg sodium, 9g carbs, 2g fiber, 3g sugar, 2g protein

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to the gumbo mix, i added 1 cup of water, another cup of low sodium chicken broth, a bag of frozen okra, cut up two roma tomatoes, some fresh cilantro,

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and even though it didn’t really need it, extra seasonings!  just a few dashes of my sweet smokey chipotle paprika, black pepper, sriracha, and 2 squirts of liquid aminos.  it all came to a rolling boil, then i let it simmer for about 20 min on low so it could thicken up.

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i THOUGHT i had some shrimp leftover from last week’s kale tacos, but nope…all gone.   wish i had realized that before i went to the store!!  i ended up using some of the bbq tilapia that you’re gonna read about in a sec.   so if you have some, you can totally add shellfish, crab, sausage, etc. because gumbo just ain’t gumbo without it ;)

i added a scoop of brown rice on top and Sonny mixed it all together before he gobbled it up.

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when you buy the gumbo mix, you get this free.  i got to sample this stuff on some steel head trout while in the store which is what sold me on it!  i believe the cooking demo lady used olive oil to thin it out though:(  but it was soooo good. when i got home, i took 2 tablespoons of the shrimp mix and added 1 cup of unsweetened vanilla almond milk to make a creamy marinade for my tilapia.

stats: (per tbsp) 25 cals, 1g fat, 1g sat fat, 340 mg sodium, 3 carbs, 2 sugars

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loved it!!! yes, almond milk!!


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oh yeah, while i was @ the store, i came across these guys.  can you read that sign?  it says purple sweet potatoes are higher in nutritional value than the traditional sweet potato.  who knew? i didn’t.  a friend of mine advised that i check out an Asian market  for these babies though cause that 2.98 a lb is a little too steep for me.  can’t wait to try them!

now for my last unexpected purchase!  i’ve been drinking almond milk for like the past 3 years now and i have no plans to go back to dairy milk anytime soon, or ever.  but when i tell you i almost slurped down this whole box, you better believe it.

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it was worth the gas and bloating :lol:

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 Chiso hasn’t been a fan of drinking milk solo, so i’ve just been using it to make his oatmeal instead of water so he can still get his vitamin D and calcium.  after i let him sample a little of this Horizon Organic Vanilla milk @ the store, to my surprise, he asked for more immediately!  actually i’m not surprised cause it’s a little high in sugar (22g) and it’s vanilla flavored. lol.  however, it’s all natural, and still loaded with nutrients, so it went in the basket.

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he tried to tear that box open after it was empty.  score!  if only he loved his veggies the same way…

le

Trader Joe’s H-O-U-S-T-O-N!!!

the cardio horse is back in her saddle! after a week off from teaching my Lifetime classes, it’s great to be BACK.  burnout is a lose-lose for the instructor and the members… breaks always re-energize and re-fuel me to teach the best class i possibly can. especially at 530am.

after 1 hr of Total Conditioning, i jumped on my fav elliptical machine and did 45 minutes of fat-burning cardio and called it a day. no more gym for me until tomorrow…maybe even thursday!! no more two a days. for now!  until i decide to compete again (i’m sure i will) i’m focusing on maintaining my current weight, give or take a few pounds.

all i could think about was breakfast on my way home as usual.

so i’m back on the clean eating train. as of yesterday.  for the most part.  i’ve been adding extra things (for example, the tomatoes and asparagus ) to my meals that i normally couldn’t when i was preparing for my show.  usually what i add doesn’t really affect the total calorie count of the meal anyway.  extra veggies is nothing compared to an extra egg or some meat or something, you know?!

second shot of meal 1,

and here’s meal 2 so far.  i’m sticking with 5-6 small meals a day.  my body responds so well to this routine so i’m keeping it going.  try it out and see how your body responds!

so, Houston has just become that much cooler.

Sonny and i made it back in time from Jamaica to attend the grand opening extravaganza of Trader Joe’s this past Friday, Sept. 21st.

If you are familiar with H-town, then you know that this historic building was once a theater, then a book store for 25 years, and finally the home of our very 1st TJ’s! we didn’t even go home first- it was that important.  to me.

taking pics to pass the time while Sonny finished his phone call.

8 days later and my ‘show’ hair is already in a pony tail.

walking up- i love that they kept and used the old school marquee.

getting started. the store is not as big as i anticipated, but it was still jam-packed with a ton of cool items. it was lunch time AND the grand opening so space got a little tight.  i didn’t mind.

Joe’s O’s for Chiso.

saying a prayer and thanking God for these low sodium rice cakes!!! i used to get the popular Lundberg brown rice cakes, but why have one of those when i can have TWO of Joe’s for a 10 cal difference?!

sampling some kinda fresh squeezed juice. and  yep, that’s my tummy.  i left my abs in Jamaica.

i definitely grabbed something off of every isle.

ok people are going absolutely nuts over this stuff and i completely understand.  i passed a tower of it on the way to checkout and thought to myself  ‘man i wonder what that tastes like!!’. i literally looked up and walked right into a store associate shoving a sampling spoon of it right in my face!!  of course i’ll take some! our cashier told us it’s their top-selling item right now and that they will be coming out with a crunchy version for the Christmas holidays.  Lord have mercy.

turkey jerky!!!!!!! haven’t had this stuff since my Cali trip back in 2010.  great high protein, low-fat snack.

what i ended up with- roasted seaweed snacks, popping corn, unsalted pb filled pretzels, unsalted rice cakes, turkey jerky, lite coconut milk, unsweetened apple sauce, Joe’s O’s (whole grain cereal), lobster rolls, black mission figs, organic pizza sauce, lactose-free milk, fresh sugar snap peas, coconut oil, goat cheese, fat-free feta, egg-plant humus, egg whites, spicy mustard, fig butter,  and some fresh fruit.  no cookie butter yet!!!

i was expecting to go well over 100, maybe even 150. but i did NOT break the bank.  gotta love those reasonable prices for organic, natural, fresh foods.  i’m THRILLED that TJ’s is finally here and will gladly make the drive to visit.

after buying all that delicious food, what does Sonny want for lunch? Mission Tortilla.  because he was a great sport and even came grocery shopping with me i shut my trap right up :shock:

i waited til we got home to fix my lunch.  here are some of the items up close for you to look for on your TJ’s trip.

the fig butter is AWESOME- and no, there isn’t a drop of butter in it.  it even says that on the package. “To be a butter, a spread must contain more fruit than sugar..”

whole wheat pita pockets and eggplant humus - only 35 cals per 2 tbsp. serving!

there was no cooked meat (ok fresh cooked meat) in our house since we had been gone for a week, so i made some fig and feta tuna and grilled a whole wheat pita to go with it.

my seasonings for the tuna. i almost ALWAYS add boiled eggs to my tuna, but i was too hungry to wait!

i also spread some of the fig butter and eggplant humus on the pita bread-

DELICIOUS.

what else can you put fig butter on? it’s great in wraps too- i made a grilled chicken, kale, tomato, avocado wrap on a whole wheat tortilla for my next meal.  the spicy salty mustard and the sweet fig go great together. try it.

what are your favorite must have Trader Joe’s items?? and have you tried the cookie butter :lol:

le

blogging from de plane

that post title is false advertisement.  i was so excited to blog from our plane headed to Jamaica to celebrate our 5th anni that i started the post early, from home!  however…….. after all the hustle and bustle of the previous night (we had a FANTASTIC time and did well at our first bodybuilding show!!!!! details in my next post) that we naturally *sigh* overslept and missed our WI-FI enabled first flight. UGH. the second flight, which only left 1 hr later, was not wi-fi enabled because well, that’s just how things go.  SO, Sonny and i actually spoke to one another (cause people still do that :shock: ) about the weekend’s events, the highs and lows of training under one roof, our bodies then and now, how we felt on stage, how each other looked on stage, future shows, etc… yeah we had lots of time to catch up as life has finally slowed down a little.

i can’t shake this ‘i need to be prepared for anything’ feeling, which is a good thing though.
i knew i wouldn’t go completely HAM on sweets so soon after the show, so i packed some healthy stuff for our trip a few days beforehand to make this a gradual thing:

 strawberry flavored magic pop, some shelled pistachios, light tuna packed in water, apples, chocolate PB2, canned salmon, and a stack of Food Network magazines i never found time to sit down and crack open.

not gonna lie- even though we woke up super late and rushed out to miss our flight, i still had my oats and bananas lol!   i really WANTED them though and didn’t have time to get creative and make something else anyway.  we had a quick layover in Charlotte, NC, and it was there where i was reunited with the dairy food group again after over 3 months. i had an unused Starbucks gift card from Christmas, so i whipped it out and ordered a fruit cup and one of my fav drinks- a skinny vanilla latte.   

so, even on vaca, and i said i was gonna try and stick to 5-6 balanced meals a day, but also indulge and live a little! with everything being all-inclusive (unlimited food and drinks EVERYWHERE) this is hard.  not doing TOO bad so far though- there are different menus everyday, so i’m grateful for the variety.  for breakfast, there’s a live omelette bar- was so excited to see that!! can you guess what i’ve been ordering? haha

 they only have *GASP* instant oatmeal which is disgusting and tastes and looks like wall paper paste. maybe even worse. i see why some people might be turned off by oatmeal if they ever have this stuff when eating oatmeal for the first time, my goodness. i mean it was BAD.  there aren’t enough toppings in the world to mask a bowl of that stuff :shock:

my lunches and dinners have been looking a little like this: salad,

fruit / veggie plate – raw celery, tomatoes, artichokes, watermelon, cantaloupe.

and yes that’s a slice of cheese pizza lol- i said on IG that i’ve had a slice with every meal so far except breakfast and that is still in effect!

random lunch plate – curried tilapia, roasted yellow potatoes, sautéed green beans/onions, jerk chicken.

random dinner – grilled jerk chicken, beet salad, raw tomatoes, zucchini, and chicken/tomato pizza;)

have we been indulging? DARN RIGHT. they don’t just put out one dessert as you can see.  i made us a sample plate and well, we got our sample on.

rum cake, chocolate chip cookies, strawberry cheesecake, vanilla mousse cake, and chocolate cake.

there is a poolside grille that is open til 1 am (they shouldn’t have told us that) and we took advantage right away.  fried fish and french fries – we split this though!

the buffet people see us coming a mile away LOL. we are always right on time for every meal!

 having a really good time so far and i can’t wait to post about our show.

 for now, back to Jamaica!

le

add FLAVOR, hold the rest

healthy food has PLENTY of flavor!! i know mine does!  i like to switch up my seasonings often to keep the flavors new and different without altering the nutritional stats of my meal.  after all, i’ll be eating the same things for a few more weeks.

 just a small section of my flavor arsenal.  i do love fresh herbs best, but dried is the next best thing and lasts waaaaaaay longer.  AND these are all one dollar at HEB.

that smokehouse maple is outta this world!! i seasoned our tilapia with it just last night for dinner and it was amazing.  i also used some of the roasted garlic and herb on the sautéed zucchini i served with it.  scrumptious. see?

i instagrammed my  clean, balanced, flavor-filled lunch today:

it was roasted chicken breast, oven-roasted sweet potatoes, and fresh spinach all topped with toasted pistachio nuts.

i used the montreal chicken seasoning on the breasts (and some dried parsley),

 and roasted them on 350 degrees for about 50 minutes or so.

same thing with the sweet potatoes- i roast them until they are soft to the touch.  i sometimes add cinnamon, vanilla, and some ‘i can’t believe it’s not butter’ spray and make a fancy puree for no added calories!

or, i just leave them as is.

 mustard is such a versatile condiment.  i use it to dip my chicken in, as a marinade, and as a sauce.  and you guessed it- it doesn’t add all the extra calories, sugars, and carbs that typical sauces like ketchup, bbq (LOVE IT) , and ranch do!!  i found this little gem at HEB just a few days ago:

it is CRAZY good and ZERO calories!!! (works VERY well as a fish marinade too)

 i also drizzle the spicy brown mustard  (5 calories per teaspoon)  as well as the honey mustard (10 calories per teaspoon) all over my food before devouring it.

speaking of flavor, let’s talk about water.

i’ve said this multiple times- i am NOT a fan of drinking water when i’m just not thirsty.  blech! so i use the sugar-free, flavored packets.

 these Wylers packs are just 1 dollar at Walmart and HEB and 10 calories per serving.    i actually split up one packet between two 16 oz water bottles cause it’s a little strong for me.  drinking one of these things curbs my sugar craving completely.  BIG help.  speaking of sugar cravings, they are GONZO!!!  but i’ll get back to that in my next bodybuilding progress post ;)

 make a few ahead of time and put them in the fridge.  s/n- i thought the cherry limeade flavor would some how resemble the sonic drink but boooooy was i wrong!  try’em and see what you think though.

what’s your favorite dipping sauce?  i used to put the buttermilk ranch dipping sauce from Jack In The Box on EVERYTHING :shock:

le

dinner and a

you thought i was gonna say movie, didn’t you.  nope, dinner and a WORKOUT!  that’s my kinda date.

 i usually run out in the hot sun on wednesdays cause i’m crazy.  i prefer running in the heat over the cold, any day.  for today’s workout, i selected 5k on my ipod.  be realistic with your workouts. especially if you’re just starting out or getting back into a workout groove. set the bar low, and exceed your goals  gradually.  i had every intention to go past 5k, and i did just that.  just a mind trick i like to play on myself sometimes.   set small goals for yourself and knock them out one at a time.

don’t let the 14:12 pace fool ya, i did intervals the entire way.  i sprinted hard for 15 seconds, then walked for 30.  repeat. give or take a couple seconds;)  the time always flies by because 1, well, my ipod is on, 2 switching up my speed keeps things ‘exciting’ ( no boring single-paced run ),  and 3, i run outside through my neighborhood and enjoy the scenery.   i stay off the treadmill as much as possible.  you should too.  anyway, the bulk of the 5k was intervals.  i then ran/walked home at a moderate pace for another 2k or so for a total of 7k for the evening.  dinner was cooking while i was away:

baked tilapia, roasted sweet potatoes, and lightly creamed spinach.

we’re keepin it light tonight- STILL working off memorial day wkend, hahaha. *blank stare*  i melted about 3 tbsp of good ol coconut oil and drizzled it over the tilapia fillets as well as my sliced raw sweet potatoes.  i  seasoned them both with tony c’s and some black pepper and threw them into the oven. 350 deg, 30 minutes, both done.  i microwaved and drained the spinach, then added just two light swiss laughing cow cheese wedges, and a little salt and pepper.

quick and to the point today! score!  off to bed i go- 5:30 am weight workout tomorrow.

le

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tropical tilapia

have i told you how much i love coconut oil? i’ve used it to pop popcorn, in desserts, pancakes, pan frying plantains… and most recently, tilapia.  coconut oil is good for us on the outside and inside!  in addition to hair and skin care benefits, weight loss, digestion, and immunity, it tastes AWESOME. the flavor does amazing things to your dishes- both sweet and savory.

i blinked at the 7 dollar price tag (@ Whole Foods) but it’s worth it for sure.

on tonight’s dinner menu:

 not just any ol’ tilapia… coconut-coated tilapia ‘pan fried’ in coconut oil. YUM. i put ‘pan-fried’ in quotes cause i definitely don’t submerge the fish in oil; i only use about 1/2 a TEASPOON. really, that’s it.  long as the bottom of your pan is coated, that’s totally enough.

my raw coconut flakes from the bulk bins of HEB <3i coated both sides of the fillet, sprinkled it with a little tony c’s, and threw it in  a low-med heated pan.

7 min on each side.

whala. i paired it with some steamed cauliflower (always have a side of veggies with EVERY meal!) and some kidney beans.  the fish is nice and lean, and the coconut oil/flakes balances out the meal with some good, healthy fat. Sonny doesn’t even like coconut like that but ate it UP. *whew*

recipe update!

tropical tilapia

the stuff:

  • 2 oz tilapia fillet
  • 2 tbs coconut flakes
  • 2 tsp coconut oil
  • 1/2 tsp paprika
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 tbsp dried parsely
  • 1/2 tsp Bragg’s Liquid Aminos (optional)

do this:

**did you notice there’s no egg/egg white up there?  i didn’t need or use a binder this time.  the coating sticks firmly to the wet fish, and it stays in place while cooking.  i mean if you just want the added protein though, go for it!  also, if ya need more, just double, triple, or quadruple the recipe of course.**

1. combine all dry ingredients (coconut flakes, garlic powder, onion powder, parsley, paprika) in a shallow pan big enough for your fillet to lay flat in.

2. add coconut oil to your medium heated no-stick pan.

3. coat the fish in your liquid aminos- use your hands!  (remember, a little goes a long way- you don’t need much at all..it’s more for flavoring and ‘salting’ the fish)

4. dip one side of the fish in your dry coating, then flip.

5. drop it in your pan and fry it up! fish cooks super quick..keep your eye on it. 5-7 min on each side, tops.

6. stuff your face.

per 2 oz fillet:

tropical tilapia

smile and go to bed knowing that when you wake up tomorrow it will be FRIDAAAAAAAY!!!! nite!

le

bbq + fish = why didn’t i think of this sooner

so, i’ll be turning the big 3-0 next month, and my little man will be 1 the following month!  i’m so excited for all these upcoming milestones, sweet.  i took my LO (little one) to the dr. yesterday for his check up and all went well.  as luck would have it, HEB is directly across the street from the clinic and i just couldn’t be so close and not pay them a visit.  i got a few items for dinner and also some that i will add to the right stuff (i hope you’ve been checking for updates over there).  bbq shrimp was on the sampling menu and it smelled and tasted fantastic. sooo you already know what we had for dinner:

pretty sure they meant ‘than’.. but who cares, it was so tasty.  i used up all my shrimp for another dish recently, but i knew this recipe would work just as good on some tilapia. and i always have tilapia.  people bbq up some ribs and chicken- why not fish?  i bought the sauce and did the buy-one-get-one-free deal.

i bought some fresh limes, used shallots instead of garlic, and chopped up plenty of fresh cilantro.

 i didn’t buy the adams rub the recipe calls for- i stuck with my tony c’s to season the fish with.

everybody in the pool.

i could have grilled this up in my grill pan, but i wanted to go get a quick run in since i have another 10K saturday and i hadn’t run all week. surprise. so, i baked it like i normally do- 350 deg oven for 30 min.  when i walked back in the house, the smell was out of this world! definitely a new twist for this boring, but nutritious protein.

steamed some corn and whipped up some creamed spinach for the sides.

i packed up the rest for Sonny’s lunch- i know he’ll enjoy it even better today, yum.

speaking of today, i had about 3/4th cup of 2% greek yogurt with some almonds and a handful of pumpkin flax granola for my mid-morning snack.

you can find this at Whole Foods in the bulk isle. it’s definitely the lowest cal count i’ve found for granola at 140 cals per 1/2 a cup.  pretty reasonable sugar count too at 3 grams per serving. not bad.  most other granola i find start above 200 cals.  again, no drizzle of honey needed cause the granola is sweet enough.

i taught my hour-long weights class this morning so my appetite is raging. lunch has already been served and devoured:

who has lettuce now? i do! i swallowed this peppercorn turkey avocado sandwich on wheat bread with a side of strawberries.

smile, tomorrow’s FRIDAY:)

le