Holiday Treats Healthified & Survival Guide

During my nutrition lecture I hosted yesterday, I baked a few recipes for my clients to try and these were all big hits.  I literally just searched for these on Pinterest.

Interesting things to note:

  • I made my own almond flour in my Vitamix blender by putting a little over a cup of almonds in there.  Just had to be careful to make sure I didn’t put it up too high or else turn it into almond butter. 🙂
  • I purchased coconut flour ages ago and finally found recipes to try them out on.
  • This was the first time I purchased and used coconut sugar – I will definitely be using it again.
  • The roasted banana and sweet potato mash tastes better the day after and tastes good cold OR steamy hot.  I spoke to someone who said they used orange peel and orange juice instead of the banana to make “mashed” sweet potatoes.

All the attendants of the nutritional lecture walked away with a “Survival Guide” for the day before, day of, and day after a holiday celebration.  It’s a great way to be held accountable, you can even email me afterwards to let me know how you did!  If you’d like to purchase this 3 -day plan you may email me at FromFitToFigure@gmail.com for a price for this download.  I’m always happy to share the knowledge!

In the meantime – enjoy these recipes!

Roasted Banana and Sweet Potato Mash – SkinnyMom.com

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Ingredients

  • • 3 medium sweet potatoes – cooked and peeled
  • • 2 large bananas, ripe
  • • 3/4 cup coconut milk
  • • 1/2 teaspoon ground cinnamon
  • • 1/4 teaspoon salt

Instructions

  1. Preheat oven to 375.
  2. Roast bananas for 10 minutes–then let cool.
  3. Mix together the potatoes, bananas, spices, coconut milk and mash until desired consistency.
  4. Serve immediately. (This is also great for baby food!)

Apple Coconut CrispDeliciousByDre.com

applecoconutcrisp.dbd_.pin_

Ingredients

  • 2 lbs of apples (i used 2 honeycrisps–yep, one pound each…now that’s a real apple!)
  • 1/2 cup (56 grams) organic coconut flour
  • 1/2 cup (50 grams) almond flour (make your own!)
  • 1/2 cup gluten free oats (*paleo substitution* use 1/2 c chopped pecans or slivered almonds)
  • 2/3 cup coconut sugar
  • 1/2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/2 tsp all spice
  • 1/4 tsp sea salt
  • 1/3 cup organic coconut oil
  • 2 tbsp organic flax seed
  • 2 tbsp egg whites
  • 1 tsp vanilla
  • 1 tbsp agave (optional)

Instructions

  1. preheat oven to 375
  2. core and slice apples (i used an apple corer, peeler, slicer i found for 10 bucks!)
  3. toss apples with a light sprinkle of cinnamon before placing in 8×11 (ish) glass dish
  4. optional lightly drizzle 1 tbsp organic agave over the apples in the dish (gives a more caramelized taste/effect without using brown sugar!)
  5. separately, mix the egg whites and the flax seed together and let sit until needed
  6. add all remaining dry ingredients together in a bowl and mix up with a fork
  7. next add melted coconut oil and vanilla along with the egg white & flax mixture
  8. mix together with fork until it creates a nice crumble
  9. spread evenly across the apples in the dish until completely covered and put in the oven to bake for 30 minutes.
  10. once finished, let cool for at least another 30 minutes or so.

Notes

**i recommend covering this dish lightly and storing in the refrigerator (if there’s any left over!) sealing it tightly will cause the crumble to absorb the moisture of the apples and it will no longer be crispy!

The World’s Healthiest Cookie – FoodieFiasco.com

These are bite sized! Teeny tiny bites!
These are bite sized! Teeny tiny bites!

Nutritional Info

*Update: There has been some question about the nutritional info, and for clarification, these having only 6 calories each is based upon a bite-sized cookie. If you only make 8 cookies out of this recipe to make them more traditional sized, they will have about 15 calories each.

Per bite based on 16 bites

Calories: 6 (about 8 or 9 with chocolate chips)

Fat: <0.5 grams

Ingredients

2 Tablespoon coconut flour

2 Tablespoon mashed banana or applesauce (I prefer banana. Personally, I think applesauce gives them too much of an apple-y taste. That’s just me.)

pinch salt

stevia or other sweetener, to taste

1/8 teaspoon baking powder

3 Tablespoon almond milk, or milk of choice

chocolate chips

Directions

Preheat oven to 350F.

In a small bowl, mix coconut flour, baking powder, and salt. Add in masked banana or applesauce and stir. Add in almond milk, one tablespoon at a time until fully incorporated. Stir in chocolate chips. Drop dough by tablespoon or teaspoon, depending on how big you want them, on a parchment lined baking sheet.  I used a silicone mat. Flatten the dough into cookie shapes.Bake in the oven at 350F for 10 minutes. Let cool before scarfing them all down.

Crustless Pumpkin Pie – Food.com

crustlesspie

Ingredients

    • 1 1/2 cups fresh pumpkin or 1 (15 ounce) cans pumpkin puree
    • 3 eggs
    • 3/4 cup Splenda Sugar Blend for Baking ( see NOTE)
    • 1/2 teaspoon salt
    • 1 teaspoon cinnamon
    • 1/4 teaspoon cloves or 1 3/4 teaspoons pumpkin pie spice
    • 3/4 cup heavy cream or 3/4 cup light cream

Directions

  1. Mix all ingredients together.
  2. Pour into a well sprayed pie pan.
  3. Bake at 350′ for 30 to 40 minutes.
  4. NOTE: DO NOT use Splenda packets

Coconut Flour Chocolate Chip Banana Cookies – DitchtheWheat.com

Banana-Chocolate-Chip-Cookies-1

Yield: Makes 18 medium sized cookies.

Ingredients

  • 1 fresh ripe large banana, (200 grams)
  • 1 large egg
  • 2 tbsp extra virgin coconut oil, (slightly warmed for easier mixing. Room temperature)
  • 3 tbsp coconut flour, sifted
  • 1 tbsp vanilla extract
  • ½ tsp cream of tartar
  • 1/8 tsp baking soda
  • 1/8 tsp sea salt
  • 1/8 -1/4 cup of chocolate chips

Instructions

  1. Preheat the oven to 325 F. Line a baking pan with parchment paper.
  2. Using a mixing machine combine the banana and the egg. Slowly add the coconut oil (coconut oil must not be hot or it will cook the egg. You just need to the coconut oil slightly warmed enough to mix smoothly). Add the coconut flour, vanilla, cream of tartar, baking soda and sea salt. Mix until smooth. Lastly add the chocolate chips.
  3. Using a spoon, drop 1 inch balls of batter onto the baking tray leaving space between each cookie. Use the back of the spoon to smooth the cookies to a flat cookie shape. *The cookies will not naturally flatten, you must do this manually.
  4. Bake for 40 minutes.

 

Breaking through the plateau

Of course this was going to happen…Of course.  It was inevitable after losing so much weight that I would hit a standstill.  The weight loss plateau has reared it’s ugly head in my direction.

Stuck at 127 with absolutely not a budge in two weeks.

Now I know it’s the holidays.  And most people who are trying to lose weight would be happy to see themselves maintaining during such a difficult time of the year.  I shouldn’t complain.   But it’s still a disappointing.

I am becoming one of my own clients.  I’m doing all the wrong things like weighing myself after dinner (WHAT!? Duh!), stressing out about a measly little pound, freaking out and envisioning the scale frozen on 127 forever.

This won’t happen.  I will start to lose again but the first step is to figure out what the hell I’m doing wrong.

A few possibilities:

1.  I’m doing too much:  I have only allowed myself 1 day off since starting this journey.  That’s more then 3 months of non-stop exercising.  Not good.  That could lead to overtraining which can lead to all sorts of metabolic issues if I don’t address it.

2. I’m not doing enough:  Even with all this working out, it’s possible I’m not doing enough of the QUALITY workouts.  Possibly  too much steady state and not enough High Intensity?  Too many full body workouts and not enough splits?

3.  I’m doing the same thing over and over:  Don’t we all know the definition of insanity?  Although my strength training program has been different each week, it has always been full body.  So it might be time to change it to split routines.  Also the diet has been the same for 3 weeks so it’s quite possibly my coach will change that up next week.

Those are the three main reasons why I we all hit a weight loss rut.   In keeping with my previous post about looking at the positives and staying optimistic, I’m going to attempt to have some fun while trying to figure out exactly what is holding me back.

In the meantime, I’m still planning my regular meal plan for this week despite celebrating Christmas (tomorrow actually), traveling on a plane Wednesday and Thursday and working a nice long day on Christmas Eve starting at 6am and ending after I get finished with Christmas Eve dinner.  I have my work cut out for me this week.

But in the end, now is not the time to worry or care about staying perfect; it’s time to enjoy spending time with loved ones and friends.  I will be enjoying the hell out of my food and hanging with my family.  And I will not give this plateau a second thought! I might even eat a piece of (gasp!) bread.  Yes real life starch! (what’s starch? It’s been so long since I’ve had any I forgot what the hell it is.)

Merry Christmas Happy Holidays and all that jazz everyone!

-Michelle

Random song on iTunes: The Killer by The Twilight Singers (quite possibly the best song ever…ever!)

Random Tweet courtesy of some random person: When someone walks into a school w/a rope w/a spear attached throwing it & screaming “Get over here!” then let’s discuss video games.

Step Away from the Dessert Table

This weekend was the infamous Dessert Party thrown by my former client Lina and her hubby Jeff.  Lina spent the better part of her December and probably November baking all kinds of delicious treats for this annual festive event.  I attended 2 years ago and although I remember indulging in a few treats I honestly can’t remember what I had.  I’m guessing I just didn’t care because I wasn’t really watching my weight too closely back then.

This year is obviously a different story.  Declining the invitation was not an option because once again, I want to prove that losing weight is possible during the holidays.  Plus, I don’t see the need to be anti-social when you’re watching what you eat.

Here is what was presented to myself and their guests upon walking in the door:

Can you say, YUM?
Can you say, YUM?

I don’t think this picture does it justice…so here are just a few close ups:

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So what do you do when you’re trying to lose weight but you’re invited to a dessert party?  You have plan.  My plan was to eat enough to be satisfied but not too much that I felt guilt and gluttony.

You also need reinforcements.

I brought a friend with me, Brian, who I assigned the task of “Spotter” to.  I told him to spot me and make sure I didn’t go overboard.  Unfortunately Brian doesn’t know me well enough to know what is considered overboard in my mind. BUT, he did a great job regardless. 🙂

Lina and Jeff also did a great job supporting me by showing me things that I could have without the added guilt.  So awesome of them to think of little old me!

I was going to take a picture of what I ate but I didn’t want the guests there to think I’m an Instagram freak or strange even though it’s becoming quite normal to take pics of your food.  So I’ll just tell you the damage:

  • About 4oz of a white wine spritzer (About 2 sips in I thought “I want to EAT my calories, not DRINK them!”) and switched to water
  • 1 cup of a mix of berries that Lina and Jeff said they provided specifically for moi.  Thanks guys! Fruit is always good.
  • 1 tablespoon and a half maybe ( I didn’t bring out measuring spoons but the thought of breaking those things out in the middle of a party makes me laugh)  of Angel Food cake with that pudding and strawberry combination.  Is it just called Angel Food cake or strawberry shortcake?? Whatever it was it was also very good and although I tried not to spoon too much pudding on the plate I did get a good chunk of it.
  • 1 of the cookies in the middle of that picture there…The one with the green icing in the middle. I WAIT for these cookies when my Mom makes them and Lina’s did not disappoint.  A little thicker than how my Mom makes them but oh so good!!!

I stopped for a while and chatted up some people….Taking a break from the madness.

After about a half hour of drinking water and talking I thought I could handle just a little bit more.  Brian mentioned the pumpkin pie would be worth it as well as this 7 layer chocolate chip  graham cracker ecstasy Lina made (Picture above on the silver plate).  So I opted for one little bite of pie and one small piece of the layered goodness.

End result?  Worth it. 🙂  I didn’t feel sick. I didn’t feel bloated. I didn’t feel gross.  I had FUN!  And best of all, I didn’t feel deprived.

HAD I NOT been trying to lose weight I honestly think I would have gone bonkers and probably would have had no self control.  The end result would have been ugly.

At the end of the night I still fit in my size 7 pants.  I haven’t worn size 7 pants since I moved back to Cleveland from Chicago.  And I got them around Christmas time so it’s been 3 years.  And they JUST fit.   So a bit of advice if you’re attending a holiday party of the same magnitude and find yourself with the same doubts:

Wear a pair of pants that JUST fit…that if you went nuts with food you MIGHT embarrass yourself and pop/rip them.

Okay maybe that’s not the best advice but it worked.

Thanks again to Lina and Jeff for putting on a great party!  And thanks for reading my blog!

Interesting Sidenote:  On the way out the door I met a woman whose daughter does Figure Competitions right here in Northeast Ohio!  How random is that??  Feels so good to meet other women who are doing the same things since honestly, I don’t know anyone locally doing/training for a competition.

Weight this morning: 127lbs.  The meal plan Coach Davies has me on is clearly working very well.  I still feel energized, still in a great mood, still making progress!

I did a much better job planning my meals for the week and even had time to help out my family making pierogies yesterday!  YUM! (Potato of course…sorry can’t do the sauerkraut).

HAPPY MONDAY!!

-Michelle

Weekend Challenge

I’m going to go out on a limb and say the holidays are upon us…as in people have started to crowd the malls doing their shopping, the stores have their sales and advertisements plastered everywhere, the carols are playing on the radio and holiday parties are taking place.

Well, I can also tell you I can always tell the holidays are here because the gyms aren’t as full as they usually are.  Or as full as they should be.  I should know, I spend about 99% of my time in a gym of some sort everyday.  It’s pathetic awesome!  I hear from friends and co-workers that clients are canceling or just not showing up for their personal training sessions.  THAT’s how I know the holidays are here.

So here’s a quick little boost to those of you who are suffocating in the hustle and bustle of the holidays and you can’t quite seem to fit your workout in:

a-one-hour-workout-is-4-percent-of-your-day

This has been circulating around the internet lately and I thought it was appropriate for this time of year for all of us.

As for my weekend challenge, and in line with the holiday spirit, I’ll be attending my friend and former client Lina’s Dessert Party.  Yes that’s right a party with JUST DESSERTS.  All homemade as far as I know? And all very delicious.

I’ve searched and searched my nutrition plan from my coach and lo and behold I don’t see desserts listed.  Hmmm…

Well, looks like I need a plan.  Remember my Holiday Pledge?  I’m sure there’s a way to copy my old post in here but I am not savvy enough to figure that out so here’s the picture again:

XmasPledge

Notice #4.  I will not be anti-social.  I will attend this party because it’s been awhile since I’ve seen my friend Lina and her husband Jeff and we have a lot to catch up on.  I’m treating the desserts like part of the background.  They’ll be there but almost like I’m at a museum. I can look but not touch. Ha!  I will most likely cheat indulge in a couple of the smaller desserts without going absolutely nuts.  I’m also planning on eating just like my plan suggests with nothing changing.  Most importantly I’ll be arriving on a full stomach.  There will not be an entrée in sight (hence the point of coming after dinner anyways) so I feel as long as I have eaten my protein beforehand. I should be okay.

This will be my first real challenge since taking on this goal.  I’ll be happy to post the outcome on Sunday morning! 🙂

Also, I am definitely posting progress pics right before Christmas.  I can finally see a difference from October to now in pictures and I’m really jazzed to show them to everyone believe it or not!

Happy Weekend Everyone!

-Michelle

The Holiday Pledge – in color!

So today being December 1st, it’s officially the “Holiday” season.  With that, I give you my Holiday Pledge (originally posted a few weeks ago) but this time my friend Justin made it all pretty for me. 🙂

Image

Ain’t it great?! 

If you have a pledge, feel free to share it in the comments section or just use mine! 

-Michelle

5lb Challenge…it’s on!

Thanksgiving was the official start of a bet my friend Craig had challenged me to: Lose 5lbs between Thanksgiving and January 3rd.
The premise being that hardly anyone can actually LOSE weight over the holidays.
I wanted to prove him wrong hence the bet. We bet a whole $20! 🙂
So I weighed in at 134lbs Thursday morning after breakfast. (Picture below)

I must say having a bet like this, albeit for very little money, is actually proving to be more motivating for me than the Figure competition goal! Probably because its short-term, I get a reward in the end, and in my eyes, this won’t be too hard for me to accomplish.
I already did great on Thanksgiving by avoiding the pumpkin pie but didn’t completely neglect my sweet tooth having 2 (yes 2) homemade chocolate chip cookies. No depriving, just careful choosing.
Next week starts the final two weeks of the Fighter Diet workouts I’ve been doing. It should prove to be the most challenging of all the workouts (I think she has me doing pull-ups, yikes!)
I’m actually looking forward to THAT challenge as well.
All in all I’m hoping for one of my most productive weeks to date!
And I promise to post progress pics…soon. 🙂

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