Monday In Meals & The Importance of Nutrition Timing

Happy Tuesday, friends!

While it’s no secret I love blogging about topics including friendships, love and fitness, it seems as though my nutrition related posts are most popular (THANK YOU to everyone who reads!) I figured why not share a day’s worth of healthy, wholesome meals. So let’s jump in! Here’s what I ate yesterday:

Pre-workout snack {not pictured}

Cup of coffee (black) with 1 salt-free Lundberg brown rice cake topped with 1 teaspoon Buff Bake Cake Batter (my new obsession!). I LOVE these brown rice cakes – they literally have ONE ingredient in them. It doesn't get much better than that!

Macros for this meal: 93 calories, 15g carbs, 3g fat and 3g protein

Breakfast post-workout

Bowl of Cake Batter Zucchini Oats. My oh my this was delicious. And thanks to how voluminous the zuchinni made the oats, I was able to reduce the oats from 1/2 cup to 1/3 cup AND it kept me full until lunch!

Macros for this meal: 374 calories, 36g carbs, 17g fat and 23g protein

Lunch

Turkey tacos! I simply cooked ground turkey breast (the breast, as you might imagine, is much leaner than the dark meat which keeps your overall fat intake down) with ½ chopped onion. I weighed out a 3 ounce portion, and mixed up sriracha with non-fat plain greek yogurt and topped everything with 1 ounce non-fat cheddar cheese. I wrapped it all in a few leaves of butter lettuce. 

Macros for this meal: 288 calories, 27g carbs, 6g fat and 33g protein!

Dinner

Veggie & Egg “Fried” Rice. This is a weeknight go-to in my house. You simply cook 1/3 package of cauliflower rice (Trader Joe’s is my fave!), 1 cup fresh bok choy topped with one tablespoon of Coconut Aminos (my soy sauce substitute), and ½ cup egg whites and one whole egg. That’s it!

Macros for this meal: 193 calories, 13g carbs, 4g fat, and 24g protein

Post-Dinner Snack

Green Protein Shake. I don’t know about y’all, but I just love something sweet at night. I don’t buy cookies or ice cream because I WILL be tempted to eat them - so I rely on this little treat to satisfy my sweet tooth. Thankfully it’s super quick AND packed with protein. Simply mix in a magic bullet or blender: 5 ice cubes, handful of fresh spinach leaves, ¼ cup frozen banana, one scoop of your fave protein powder (I use PESCience Peanut Butter Cup as it tastes great and is compromised of Whey protein – which is quick to digest - AND Casein protein – which takes longer to digest), 1/3 cup unsweetened cashew milk and a splash of water. Blend and enjoy!

Macros for this meal: 159 calories, 13g carbs, 2g fat and 24g protein

You'll see I started out the day heavier in carbs (as I worked out in the morning) and slowly started tapering off. It's interesting to note even though dinner would appear to be 'carb-free' as the 'rice' was cauliflower - it still contained 13g of carbs as did my protein shake. This is why it's valuable to track your nutrition intake for a bit to see exactly what you're putting into your body at each meal. It's also worth noting I managed to get in 20+g of protein at each meal (minus my pre-workout). It helps to spread our your protein throughout the day to keep you fuller, longer! 

It's worth noting - everyone's nutrition goals are different - and no macro counts are a one-size fits all. For example, my body requires less calories than my boyfriend because I weigh nearly half as much and have less muscle mass than he does. However, I engage in intense exercise 5 days a week, so I may ingest more carbs and calories than another female at the same height/weight as me who happens to be sedentary. There are plenty of macro calculators out there to help - and while I'm NOT a nutritionist, I am more than happy to answer any questions you may have around nutrition to the best of my ability. If you're interested in calculating your own macros, I suggest starting with IIFYM (If It Fits Your Macros).

And speaking of. 

Did you know that the timing in which you eat certain foods matters? Let me explain.

1. Your body benefits most from eating more carbs and less fat in the meals around your workouts. So you'll see I ate a rice cake before and a bowl of oatmeal afterwards. Usually I top my rice cake with non-fat plain greek yogurt BUT that Buff Bake is brand new and called my name. 
2. I mentioned it earlier, but it's important to spread your protein intake as equally as you can throughout the day to keep you fuller, longer! 
3. Typically I eat more fat on non-weight lifting days and more carbs on days I lift weights. I've said it before in previous posts, but carbs are NOT the enemy. I repeat - carbs are not the enemy! You need them for energy - so stock up on healthy, nutrient-dense carbs such as sweet potatoes, quinoa, brown rice, old-fashioned oats and more. If you missed my post back in February on the importance of healthy carbs, check it out! 

I know this post contains a ton of information that may be brand new to you - as always, please feel free to contact me or comment on this post and I'm happy to answer any questions I can. Again, I am NOT a nutritionist nor am I a physician but I've been an avid fitness lover for quite some time and after doing quite some metabolic damage to myself after a fitness competition prep, I feel passionate about sharing helpful tips on how to live a healthy and balanced life. 

XO,

Jenn

Cake Batter Zucchini Oats

You guys. I just can't even hide this recipe from you. So I've been seeing tons of people posting on Instragram lately about Zucchini Oats and I just didn't get it. So you want me to grate up veggies and cook them into my breakfast? I was skeptical to say the least.

I am Captain Sweet Tooth over here so the opportunity to transform my breakfast into a mini salad (hey, green veggies count as salad-like, right?!) had me intrigued.

Well, after a kick-ass Monday morning workout, I came home and whipped up a bowl of warm, comforting yumminess. I was completely amazed how you couldn't taste the zucchini AT ALL -- AND it added so much volume that I was glad I dropped my usual 1/2 cup oat serving down to 1/3 cup. And for those of you meal prepping a few times a week, you can easily make a big batch and toss this into mason jars or tupperware for the week. It'll hold up perfectly!

If you only try one thing I've suggested, I say try this! And most importantly - have fun. Toss in whichever fruit you like. Leave off the almond butter. Add more. Take a better picture than mine. Use prettier plates. WHATEVER - just enjoy the blessing of cooking nutritious, healthy and fulfilling meals for yourself and those you love.

Happy Monday all!

XO,

Jenn

Cake Batter Zucchini Oats

In a small saucepan, add:

1/3 cup old fashioned oats

1/2 grated zucchini

Pumpkin pie spice

Enough water to cover

Bring to a slow boil, then drop down to a simmer. Cook 3 minutes or until most water has evaporated

Stir in 1/2 cup plus 2 tablespoons egg whites and stir, stir, stir to avoid scrambled eggs in your oatmeal (I’ve forgotten to stir and trust me – they scramble!)

Top your bowl with whatever floats your boat!

Pictured today:

1 tablespoon chia seeds

1 tablespoon(ish) unsweetened coconut shreds

1 teaspoon Buff Bake Cake Batter

2 ounces bloobs

As I’ve mentioned, I am not currently tracking macros, but I did enter this recipe into MyFitnessPal out of curiosity. Here are the macros for those interested:

Calories 374

    Total Fat 17 g     

             Total Carbohydrate 36 g               

           Dietary Fiber 9 g              

         Sugars 9 g           

    Protein 23 g       

What I'm Loving Lately: Food Edition

Can we just take a moment and discuss the pure disdain I have for salad dressing. Ever since I was a kid, there's just something off putting (okay, disgusting) to me about pouring oil on my food and eating it. Honestly it's not even the unhealthiness as much as it's the taste. Although it's a blessing in disguise I don't like it, considering nearly all salad dressing is fat and calorie laden. You could imagine my delight when I stumbled upon the holy grail of all salad dressing on my last trip to Whole Foods. This bad boy is so flavorful, the ingredient list is short (which I love!) and it has ZERO oil. I repeat - ZERO oil. WOO HOO! 

It contains: Fig Balsamic Vinegar (Grape Must, Wine Vinegar, Fig Must), Filtered Water, Pear Juice Concentrate, Mustard (Vinegar, Mustard Seeds, Salt, Spice, Turmeric), Non-GMO Corn Starch, Xanthan Gum, Black Pepper. 

My fellow food allergy sufferers will be happy to know it's free of gluten, soy, and dairy. I love putting it on kale salads, grilled chicken, and more. Even if you happen to love traditional salad dressings, I say give this one a shot. It comes in at 30 calories for 2 tablespoons (as opposed to 200+ for most dressings), 0 grams of fat and only 40mg sodium (most dressings pack 250mg+).

Ever since returning from Hawaii, the acai bowl craze has hit me hard. Something about the combination of perfectly blended fruit, topped with crunchy granola and raw cacao has my mouth watering as I type this. I hadn't actually ever tried raw cacao nibs until Kauai and now I'm hooked.

These bad boys are organic, kosher, vegan and raw - and happen to contain a naturally rich supply of antioxidants and dietary fiber (yay to healthy colons!). Raw cacoa nibs contain one of the highest dietary sources of magnesium (which is known to increase energy, calm nerves, relieve muscle aches and more). Since they're dried and milled at low temps, all nutritional benefits are maintained (unlike their far-off and not so related relative, the chocolate chip!). 

I love putting a tablespoon on top of protein shakes, acai bowls, and even topping rice cakes with almond butter and a few nibs. DELISH!

After Whole Foods, my go to grocery run goes down at Trader Joes. The two products I want to tell you about are my new faves - and for good reason! Okay, who of you have had the genius idea to rice your own cauliflower? {Hand raise} If you have, you know what a huge, giant, epic pain in the arse it is. Lugging out the food processor. Cutting up all the florets. Picking up said florets when they inevitably fall on the floor. Cleaning the food processor. Opening wine because now you're stressed AF and need to relax. Except now who will cook the cauliflower you just riced? UGH! Have no fear - Trader Joes Organic Riced Cauliflower is here! This little gem can be found in the frozen vegetable section and each bag costs a mere $1.99!!! I LOVE this stuff and use it in so many ways. I've made Beef Bulgolgi Rice Bowls, cauliflower pizza, fried rice and more. 

My other new fave from the frozen section at TJs is their Shrimp Stir Fry. This guy is perfect for a busy weeknight dinner when all you feel like doing is ordering in but want to keep things healthy. Literally, you dump the bag into a hot pan and let it cook up for a few minutes. The end. Sure, I doctor mine up with some coconut aminos, sriracha, toasted sesame seeds and set it atop my cauliflower rice mentioned above. It's full of protein, veggies, and flavor. When I was first diagnosed with a soy allergy I was devastated - my love affair with Chinese food was over. Well, it's been 10 years and I am so grateful the market has come out with options like my beloved coconut aminos and products like these so I can recreate my favorite meals from childhood. I honestly don't even miss the soy - and I doubt you will either. The shrimp stir fry does come with a "gourmet pepper flavor packet" but honestly, I just toss it. I prefer to know exactly what's going into my food and usually seasoning packets contain tons of sodium. Either way, it's a much healthier option than ordering a pizza in. And it tastes great! Win win :)

I hope you get the chance try all (or some) of the items I mention above. And if you do - I'd love to hear what you think. Besides these, do you have any faves everyone should know about?? Please share!!

XO,

Jenn

Friendships Are Worth Fighting For

Isn't it amazing how much friendships change as we get older? After I graduated high school and moved across the country to attend Arizona State, I fell out of touch with a lot of friends. And after graduating college and moving back to the East Coast (UP and DOWN the East Coast, actually), I also fell out of touch with friends. Our 20s are weird. We're all searching. Searching our souls, searching for jobs, searching for life partners. We're trying to develop our careers and become comfortable in our own skin. 

Personally speaking, my 20s were pure chaos. I moved from Arizona to Florida, New York and Atlanta. I started climbing that corporate ladder and gained exposure in various industries. I became a doggy mommy and bought two houses. I got married and divorced. I made great, new friendships and walked away from a few that weighed me down.

One thing I've realized is true friendships become increasingly more painful to walk away from as we get older. In my 20s, I'd be able to sever ties with a friend for any excuse I deemed valid: We’ve grown apart! She’s so condescending! I’m the only one putting in effort! 

Friendship can often be selfish in that way—as soon as we’re not getting what we want out of it, we can call it quits and simply walk away. 

I have been the friend who leaves and I have been the friend who is left. 

A few years ago, I developed a strong friendship with a girl I met through Crossfit. Shortly after forging our friendship she and her boyfriend (who I also met through our gym) became engaged. I rejoiced in their engagement. I threw her bridal shower, planned her bachelorette party in Savannah, took the day off work to witness them get married at the courthouse before traveling to Mexico to stand in her wedding as a bridesmaid. We supported each other during the hard times, too. We shared plenty of bottles of wine as I droned on and on about my dating woes, as she cried about the challenges of becoming a step mom to two grown children and the complexities of dealing with her future husband's ex wife and the nonsense that came along with it. We both work as Marketing Directors and would frequently bounce ideas off one another. We talked daily and loved working out together.  

Our breakup wasn't a sudden hit to the head. After I felt the chasm between us develop and continue to grow, I reached out to understand why she was avoiding me.

The text I received from her basically stated that we're in different places in our lives - she was recently married and in the process of trying to conceive, and I was single training for my fitness competition - and she just didn't think we could relate to each other any longer.

I took days to respond. Her words (even via text) cut so deep. I tried to understand, I tried to reason,  but I couldn't. I responded telling her that we may be in different chapters in the book of life, but we're the same women. At least I was. So what if I was single? So what if I was eating out of tupperware in restaurants and not drinking? So what! Friends - true ones - are like family. We stand by each other, love each other, and support each other through all of lifes ups and downs. 

And just like that. Years and years of friendship, gone.

I was crushed. How could she give up on our friendship so easily?

It makes me wonder... what if we took an approach to friendships similar to that of a marriage? What if we vowed to love our friends for better and for worse? 

What if we promised our close friends that no argument or simple misunderstanding would rip us apart, letting us crush years of loving memories with the swift click of a text message. 

It's no secret. We're all human. We all mess up. But what if we honor our friendships with the comfort that even when we fuck up, even when we say things we don't mean or mean things we fail to say, that with grace and forgiveness we will move forward together?

What if we stopped giving up on friendship so easily and vowed to fight for those we love?

Let's be clear. I'm fully aware there is a place and time for letting go of toxic relationships. But once you get to the point in your life when you’ve found your inner circle, your people, the ones who visit you in the hospital after giving birth and bring you a cookie when you’re having a shitty day and let you cry over the phone about the hard things, isn’t that worth fighting for?

If you ask me, it sure is. 

Let Go of the Oars

Let go of the oars. 

The quote originates from New York Times best-selling author Esther Hicks and for those of you who haven’t heard of her, Hicks’ teachings were the original inspiration for “The Secret” and she’s noted as contributing to a global paradigm shift in consciousness.

Have you ever thought that perhaps everything you want is downstream, not upstream like we assume it to be? In America, particularly those of us working in Corporate America, we are programmed to work hard and rest less. When the going gets tough and life fails to live up to our expectations, we paddle harder and faster. We assume if we try harder, everything will be resolved and our goals can be achieved.

Here’s why I struggle with this philosophy. Life isn’t meant to be hard. We shouldn’t have to constantly be struggling. I like to believe that while it’s never perfect, life is intended to be calm and enjoyable. I wonder – what if we let go of the oars?

Once we do, the boat (our life) will likely turn itself around and allow the current to carry us downstream.

It has taken me years to comprehend the concept that sometimes we need to surrender, relinquish control and just let-go of our beliefs on when or how things should happen in life.

I can recall plenty of hard times when I found myself yelling (to no one in particular) WHY. Why me? Why is this happening? Why am I experiencing such pain. The greatest disappointments come when we cling stubbornly to the ideas of what our lives should look like.

These are the moments when it’s so important that we let go of the oars and let our boat take us downstream.

Stop fighting the current, stop exhausting yourself paddling upstream.

Let it go. Breathe. Have faith. There is a plan for you. Everything will be okay in the end. And if it’s not okay, it’s not the end.

XO,

Jenn 

I Am Who I Am, Because You Were You

It's often you hear people say, "I'm working on who I am," but how often do you hear someone say "I'm working to understand WHY I am the way I am?"

With 32 years of life under my belt, I finally feel as though I have a good grasp on WHO I am. I'm a daughter to two wonderful human beings. I'm a giving and attentive girlfriend to a wonderful man. I'm a friend to some really freakin amazing women. I'm a mommy to the cutest fur baby in the entire world (though I may be biased!). I love the feeling of a workout that makes me want to pass out (maybe I'm a bit of a masochist as well?!). I'm career-minded and driven as hell. I've built walls thanks to some painful past experiences. Despite those times, I have a resilient and loving heart. I can be fiercely independent (sometimes out of necessity rather than choice) and I strive for greatness in all aspects of life. 

But the real question is - WHY am I the way I am?

I've given a lot of consideration to this lately. And I think I may know the answer. A little background...

Growing up, I was extremely close to my maternal Grandmother. Lillian - a spitfire redhead (whom my Grandfather so kindly nicknamed "Red" even though she hated it...), raised on the Lower East Side of Manhattan was quite possibly one of the most remarkable women I've ever know (tied with my own Mom, naturally). I truly could go on and on about all the reasons we all loved her so - but for the sake of brevity, I'll say that I believe a majority of why I am the way I am, is because of her. 

As I was approaching college graduation, my Grandma (Grammy as I loved to call her) asked me what I wanted. Most of my friends were asking for money, new cars, wardrobes for their new careers, a place to live if said career didn't pan out... but not me. 

I asked for letters.

"Write me letters, Grammy."

"About what, Madela?"

"Everything. Write to me about growing up. Write to me about your love story with Poppy. Write to me about how you felt when Mommy was born. When I was born. Write to me about how it felt to lose Poppy after more than 50 years. Just write to me."

And write, she did. 

It was just this week that I decided to take down my memory box I store all things of sentimental value - and pulled out the one and only letter my Grammy wrote to me. 

After reading it, I have no doubts about WHY I am the way I am. I am me, because she was she. 

"My little Jenny asked me to write. So here I shall. 

Born in the early 1900's on the Lower East Side in Manhattan, NY. My parents were immigrants, my mother came from Russia and my father came from Lithuania. I remember living in a tenement house where the toilet was in the hall. We had electricity but we also had a coal stove to cook on.

My father died when I was very young, 12 years of age and my mother though she had no skills did not go to work, as she was not a citizen of the USA and could not read, so she depended on her brothers to support her.

We moved to Brooklyn when I was 13 years old and decided then that I was going to excel in my schoolwork. My favorite subject was math and then I decided to become a bookkeeper. I married young, but because of Pearl Harbor my husband was drafted into The Army. I took a position working at the NY Port of Embarkation for the US Army. 

After the war and having 3 children to raise, I decided to make something of myself. When my youngest was 12 I went back to work and together with my husband we started saving money and built up our nest egg. I believed working was good for ones mind and self respect.

My motto is to be accomplished even in old age. Keep the mind going, don't become lackadaisical. Give a good appearance of one's self, be friendly and make a living based upon accomplishments. At present, though I am in my late 70s, I am still active as Editor and Vice President of my temple's newsletter. I am respected, acknowledged by the congregants and am happy that in my latter years, I keep myself active and enjoy my family and friends. I am a grandmother of 7 grandchildren and 4 great grandchildren." 

 I hope reading this inspires you to find out why you are the way you are, and I hope your journey is also full of love and wonderful memories.

XO,
Jenn

A Girls Trip to Austin, Bathroom Reno and Life Lately

Is it really mid-April already? WHERE is the year going??

I recently returned from a girls weekend to Austin - that city has been on my list for awhile and I'm so thrilled I finally made it! So speaking of trips with friends... HOW much of a buzzkill is it when you take a trip with friends and realize you're completely incompatible travel buddies?! Maybe you like to get up early and explore and your friends are night owls. Maybe you don't love being out all night drinking and they do. Whatever the differences are, I feel like it's rare to take a trip and just hit it off 24/7. Thankfully - this was one of those trips :) While I didn't get in any gym workouts, I did pack my resistance bands and do a mini-workout one morning while the girls got ready. I tried to go for a run, but after taking 5 steps out the front door it started to rain. Fine. Twist my arm into enjoying some tasty meals and a few libations. FINE! I was just SO grateful to be away for a few days, getting to know these ladies even better over tons of laughs, a few cocktails, and plenty of good eats.

Speaking of tasty meals - if you live in Austin or happen to find yourself there - do yourself a favor and check out Elizabeth' Street Cafe. Literally the BEST bahn mi I've ever had.  While not pictured, trust that it was amazing. Egg whites and mushrooms in a crusty baguette with diakon radish, carrots and topped with sambal (spicy chili sauce). The lump crab rice paper wraps pictures below were super delish. 

Another fun spot worth checking out is Cafe NoSe at the South Congress Hotel. While I realize it's not necessary for food to be "pretty" - let's just admire how beautiful that piece of lox and hardboiled egg toast is!! It had the perfect combo of salty (from the lox and a few capers) and sweet (check out that thinly sliced apple!). Such a neat spot for brunch (they made a mean Americano) with friends.

Lump crab rice paper wraps with yummy dipping sauces!

So pretty AND tasty!

While we're on the subject of food - I have been LOVING getting back into cooking. It's been fun testing out new, healthy recipes and not stressing because all I can eat is plain, flavorless food. Don't get me wrong - while I'm home I am still pretty cognizant about what I'm eating. I still measure everything to ensure my portions are on point and I still don't cook with any oils or butters - but I'm having FUN again. And after the roller coaster of comp prep and life after the show, it feels really nice.

Arugula, cherry tomatoes, quiona and soft-boiled egg!

Old-fashioned oats blended with egg whites!

I've been testing out tons of recipes and techniques (I've never tried poaching my own eggs for a protein packed salad topper and boy I'm glad I did!) and purchasing new "foods" (including the PB2 powder I mixed with water to top my oat/egg white pancake you see above). I've been loving tons of new finds thanks to the new Sprouts that opened near the house. That reminds me I'm long overdue for another "What's in my cart" post!

As if life hasn't been busy enough, I decided to renovate my master bath. Considering the house is from the 1970s, my bathroom is teeny tiny. Despite wishing it was larger, it has been fun picking out all of the finishes and re-conceptualizing the space- including a dark tile floor that happens to look like wood, black pebble for the shower floor (HELLO free foot massage!) and a beautiful marble herringbone for the shower walls.

From this....

BYE BYE Bathtub!

New shower! Note: manly hand is in fact my contractors - not mine :)

Herringbone shower in the making!

I'm super excited to see how the bathroom turns out. Last fall I renovated the rest of the house,  but funds ran low - so this project has been awhile in the making. I'll be sure to post some new progress pics as things come along. My new vanity should be arriving soon, bead board will be going up, and some new chrome fixtures will be installed in the next week or so!

And since this post seems to be photo bonanza, why not include a recent shot - Just me. Having fun whipping up tasty and healthy meals, hitting 5 intense workouts a week, and working to enjoy the little moments in life a bit more and worry about the future a little less :)

Happy Monday - hope yours was productive and eventful, too!

XO,
Jenn