Tag Archives: nutrition

Baked Zucchini Chips

I don’t often post recipes, but this one has become a staple in my house! Now that I’ve perfected it, I think it’s time to share!! 


Ingredients:

1-2 organic green zucchini

Himalayan Sea Salt and pepper to taste

Avocado oil, coconut oil or olive oil spray

Directions:

1. Preheat oven to 230degrees (or just a hair higher than 225!) 

2. Slice zuchini thin, using a mandolin on the smaller setting is best (in my humble opinion)

I bought my mandoline slicer from Aldi for 4.99$ – best purchase ever!

3. Spray olive oil spray (or coat pan with oil of choice using a paper towel to spread oil thinly) on large baking sheet (may use parchment paper or aluminum foil for easy clean up) 

4. Lay out zucchini slices. It’s ok if they overlap as they will get smaller when baked, try not to layer too much if your slices are thicker

5. Salt and pepper lightly – since they get smaller once baked be careful not to put too much or they will be too overpowering. You can also use a seasoning of your choice! 

6. Bake in oven for 1hr, check that they are brown, but not burnt. If your slices are thicker or uneven, check every 10-15 minutes after that. If very uneven, take out baked ones and leave the rest until they are all a brownish color. 

7. Let cool and eat! 
What’s your favorite recipe?

Would you like to see more recipes posted on here? 

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Gluten free AND Paleo?

So it’s no secret that I have a history of dabbling with different diet and nutrition strategies. Recently I read a book called “Wheat Belly” have you heard of it? 

It really opened my eyes to what it is I really have been eating. If you’ve read the book, maybe you agree that the author should have gone with “Bagel Butt” as the title as its more catchy and I totally have a bagel butt! 

Anyway, after much deliberation, my husband and I have decided to go ahead and transition to a wheat free (gluten free), paleo lifestyle. Yup, that means no ice cream, soda, cake, cookies, brownies, popcorn, or bread. That means “heart healthy whole grains” are out. 

I’ve already begun feeling better and have started to experiment with different recipes! 

I found a recipe for Rosemary balsamic chicken liver pΓ’tΓ© but it takes 12-24 hours to marinate so I’ll be making that one tomorrow.

Stay tuned for the chicken liver recipe link and my opinion on chicken livers… I’m scared! 

I’ve read a lot that says paleo should be looked at like “if your great grandmother would eat that food and knows what it is, then it’s probably safe” and my great grandmother ate a lot of liver and onions, so I figured there has to be something to it! We shall see! Liver is supposedly super healthy for you, if it’s good maybe I’ll make it more often! 

Photos and recipe to come tomorrow so stay tuned! 

Anyway, we just started this adventure so stay tuned! I’m also going to start looking into a grain free/paleo style dog and cat food… I’d love to make my own for them if I can. I’m totally into experimenting right now! 

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Turning point

In my experience people tend to write about their successes most – of course they do, who wants to hear about their failures? I’ve been doing a whole lot of personal development/soul searching lately, reading a lot, and listening to motivational podcasts to and from work on my hour drive. During this time I’ve heard a lot of stories of triumph – most of which started by some series of events that was a turning point. I’ve come to realize that successful people tend not to harp on their failures but appreciate them as a step towards their success. 

But what about those moments where you’re deep in the throws of the failure? What about when you’re in the middle of that turning point where you have to make a decision – to stay the same, or to go down the road of success. 

For people with an eating disorder it’s not as cut and dry – and this goes for other mental disorders as well, but for me the eating disorder is the biggest thing that holds me back in my personal life. I feel that I’m in the middle of a turning point – I could continue down the path I’m in and gain back all of which I lost, or I could start now making small choices to slowly lose that of which I’ve already gained back before it becomes so much that it’s overwhelming. 

No one talks about this moment because it’s not always happy. The lowest of the low points are hard, but the only way to get through them is to take a really honest look at what’s been going on. I’d be lying if I said that I’ve been eating well, hitting the gym the way I’d like to, and really doing everything I could to be healthy. A real look at what’s been going on would be quite the opposite. So why have I fallen back into some really bad habits? 

I’ve allowed my eating disorder to be an excuse – “I have trouble losing weight because I have issues with eating.” My stressful job situation was also an easy excuse – “I am always on the go so I have no time for a break, and by the time I do i’m starving so i binge” well, I changed jobs so that can no longer be an excuse. 

I really feel that my jobs stress was weighing me down and although I wasn’t staying accountable for my own actions, and I was allowing excuses to reign over my life, I had a valid reason. But now that I’ve transferred, despite being changed to a hospital that seems to always have cake – I’m in a less stressful work environment and I can finally get a handle on my nutrition. 

So, I’m embarking on a change – a new one for me – a lifestyle change that I plan to do slowly – no quick fix plans allowed – and if you catch me doing something like that please call me out. The plan is to start with small and easy changes. The reason for this is because nothing I’ve ever done before has lasted for very long. Sure, 5 years ago I lost over 100lbs, but I was unable to sustain it. 

I’m going to document this journey on multiple social media platforms – here, on Instagram (@suz_rice) and (@pugs_and_pushups) and I may also restart my YouTube channel. 

Stay tuned. And if you want to join me, help keep me accountable – I need to change – I need to feel better, look better, and stop teaching health without living it. I’m done allowing my eating disorder control me – it’s time to be in control! 

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Sweets everywhereπŸ˜“

Today was the first day back to work after 4 days off – so you can imagine that I was less than excited to get back to my routine. Despite cookies and holiday goodies still making their way around the hospital (I work for a very high paced specialty animal hospital that seems to moonlight as a junk food safe house during the holidays) I kept my distance. Here’s how the day looked:

Breakfast (around 8am): 1/2 grapefruit with 1 packet stevia in the raw, 1/2 cup egg whites and 1/2 cup shaved Brussels sprouts with a squirt of ketchup on top

Snack (around 11): 1/2 grapefruit  with 1 packet of stevia in the raw and the rest of the quinoa salad from yesterday which was probably about 1/2 cup.

Lunch (1:45pm): leftover chicken from last nights chicken stuffed peppers wrapped in lettuce wraps – probably had about 6 or 7 smal wraps

Snack(5pm): a handful of shrimp and a cup of green beans with a little butter melted on top  

 probably the most boring snack but I really like shrimp so – boring is where it’s at!

After eating this snack I tasted a small piece of a brownie that had been staring at me all day – I was happy with the small piece and didn’t go back for more.

Dinner(8:15pm): I didn’t feel like cooking so I headed to whole foods and got some ginger carrot bisque (soup) and vegan stew. I was also really craving peanut butter so I found these 5 ingredient organic chocolate peanuts butter Minis –  

 I had no idea organic chocolate that literally has 5 ingredients could be this good! Have you tried these!?  Not too shabby! 

In other news I sent out 4 clothing items that I sold from Facebook today! Who knew! Probably everyone, but I thought it was kind of cool that I could sell cloths that are just sitting in my closet! When I was there I asked the cashier for holiday stamps – they are to send my Christmas cards – and this is what he gave me  

 Lol! So my belated Christmas cards will have Hanukkah stamps! Oh well! Haha
Overall I felt good today. I definitely felt deprived around that second snack – I didn’t want shrimp and green beans, I wanted to eat the whole brownie, but I was proud of myself for choosing the green beans and shrimp while only having a small piece of the brownie… I’m sure in time this will get easier. Woke up with a little headache – I wonder if that will subside once my body is used to eating whole foods most of the time. 

What treats do you allow yourself?

Do you find it hard to say no when there’s treats everywhere? What is your fail safe plan?

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Food journal: the beginning

I mentioned this morning that I was starting a new plan. The plan consists of eating mostly vegetables and lean protein. I’m not counting calories or macros because in my experience doing these things tends to exacerbate my binge eating disorder. So, without further ado – here’s what I’ve eaten today. 

Woke up: around 7-7:30am

Breakfast (around 8:30am) : 1/2 cup egg whites, 1/4 cup shaved Brussels sprouts, squirt of ketchup, 1/2 grapefruit with 1 packet of stevia in the raw 

Taught Body Pump 10am-11am

Post workout Snack (11:30am): venti cafe americano 1/2 grapefruit with 1 packet of stevia in the raw, 1 cup quinoa salad with cranberries and cashews

Lunch (3:30pm): shrimp, eggs, salsa, and shaved Brussels sprouts mixed together in salad boats and two organic carrot sticks  

 

Dinner (7:20pm): 1 yellow pepper stuffed with shredded chicken, onions, green peppers, and black beans, topped with shredded taco cheese and 2tsp guacamole

 

  1. Snack (9pm): 1 med banana with 1tbsp nut butter 

Thoughts:

As I round out my day, I reflect on what I’ve eaten today and how I’ve felt. I feel like I could add more veggies to my meals – but I wasn’t really hungry. My main carb sources were eaten before and after my workout and I felt good throughout. I didn’t feel overly hungry or feel the need to search for food. My only real craving was for the banana but mostly because I’ve walked past them all day. I stayed pretty busy most of the day despite being home. I sold some clothes online and washed dishes. I also spent some extra time playing with the pups and laughing at Louie (my cat) who decided it would be fun to fall asleep in my laundry basket  

 Silly boy.
It’s been an overall good day with no real thoughts of binging. My focus has shifted from needing something to work towards – some event, competition, race, etc – to wanting to lose some extra weight to be happy with my own body and be healthy. I feel this will both be good for myself but also for my clients – to see that I’ve struggled but have managed to focus on myself and heal myself before putting any extra or excess stress on my system by doing anything drastic to lose weight for some other reason other than health!

Do you struggle with finding a balance between weight loss for health and weight loss for some idea body image?

What is your favorite healthy recipe?

What is your favorite vegetable?

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Spending the day with my pups & new diet plans

Today has been a pretty standard day – woke up, walked the dogs, watered the Christmas tree πŸŽ„, and ate breakfast. Breakfast wasn’t too standard though … I’m trying someone “new”!!

 

Breakfast today was 1/2 cup egg whites, 1/4 cup shaved Brussels sprouts, 2tbsp shredded taco cheese, 1/2 grapefruit, and a packet of stevia in the raw. This “new” plan I’m trying seems so obvious – focusing on eating mostly plant based foods, some lean protein, and limiting high carbohydrate processed foods – but as someone who has been trying to recover from binge eating disorder it’s taken a lot for me to get to basics rather than trying to yo yo my way  back to a healthy weight. 

As I mentioned, the basic principle to this plan – which is “the skinny” but I won’t call it that because of the implication of that word – is to eat whatever you want, BUT you must have a serving or two of vegetables before. The idea is that you fill up on veggies, then lean protein and by the time you get to the carbs you may take a bite or two but you’re too full to finish. As you can imagine this is a bit more complicated than that and that’s why there’s a book about it – but I guess the point here is that I tend to make nutrition so much more complicated than it has to be.  

 
The book describes different options and gives a very clear discription of how to eat  – and surprisingly it is a lot of volume. What really got me what just that – the volume! I’m what you’d call a volume eater – I’ve never done well with diets or nutrition plans that are super restrictive. What has drawn me to this book is the simplicity – and the statement that you can literally eat as many vegetables as you want – fill up on veggies, then lean protein – snack on veggies all day – you can never eat enough veggies. 

Now, the drawback for me is that I am not a huge fan of veggies, but I’m open to learning how to cook with different vegetables and maybe I can learn to like something other than green beans and Brussels sprouts! 

As you can imagine the plan is pretty low-carb for the first phase – but if you ask me, I feel that if you listen to your body you can play around with the carbs. What I like about it is there’s no need to count – eat as many veggies as you’d like – you can probably eat an entire cup or two of veggies and be full and only accumulate 30-50 calories where the same cup or two of cake would be 300-500 calories (or more) and you’d be hungry right away.

As I get further into eating more veggies I’ll try and post some recipes, if you have a favorite recipe please share below!! 

On another note I’ve made it a priority to spend time with the fur kids  …

 
Played tug of war with charlie and even got Louie to play a bit with the laser pointer (Louie doesn’t usually play with me much).

 
Miley has never been a big fan of playing with others, so she’s just been hanging out by my side as I’ve enjoyed some play time with the boys.  

 

The rest of today is pretty much going to be full of relaxing and enjoying my last day off before the week starts – it’s really freeing to know I can begin a healthier eating style without a whole lot of stress – recovery isn’t easy but it’s much easier when there’s less emphasis on what you can and can’t have and more emphasis on eating more healthfully!


What are your plans to get back on track after the holidays? Why wait?

What are your favorite vegetables? Share your recipes!

 Do you struggle with an eating disorder? Have you had trouble staying true to a healthful diet plan due to your history? My dogs help keep me calm – what do you do to take the pressure off of yourself?

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Diet & workout plan

In an effort to be completely transparent, I want to share with you my plan for the next 7 weeks. My powerlifting comp is approaching a bit faster than I thought and my weight has been pretty stagnant – mostly because I have yet to really do the plan I set up. (Funny how that works 😜).
Since I have been working some weird hours, my diet has been less than ideal – so this week I have set into place an easy to follow plan that allows me to pick and choose what I want for the most part as long as it fits the description. This diet will bring me in around 1500 calories, with a plan to get to 1350 at my max defecit (rest days) and 1800 cals on super heavy days. I’ve started with two days of 20 minutes of fasted cardio with the option to increase if after a week or two my weight stagnates. 
The plan is as follows:

  
 

With my workout schedule looking something like this:

  
  

I may have a Chobani flips instead of a protein shake (because they are yummy), or 1/2 portion protein and veggies in that place just because I literally can’t stand drinking protein shakes, but I will make an effort for this to be the plan at least for week 1 and then plan to increase or decrease depending on how I feel. As far as my workout schedule, I know it’s a bit much, but my body is used to this kind of volume, and when I decrease the volume I start to gain – so I will have to just do what feels good and take an extra day off here and there depending on how I feel. If I feel good I will go straight through. As long as Monday, Wednesday, Friday continue to be my 5×5 squat, chest, DL (deadlift), then the rest will depend completely on how I feel! 
Stay tuned as I update ya’ll on progress! Ps- I have 4 days left of my cleanse – so don’t worry I’ll post an update once it’s done! It’s taken a few extra days because I’ve worked some overnights which wind up making me eat weird and take supplements at weird times so it spread out the cleanse a bit πŸ’ͺ🏼❀️
 

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Road to Trifecta, Road to Recovery

Palmerton, PA. Saturday July 11th. Picture this, looking up at a mountain, knowing that only a few minutes are left before you face one of the hardest challenges of your life…   The Spartan Super, 8+ miles, and 32 obstacles, up and down a mountain with a total elevation gain of over 3000ft. Hydration pack, gels, salt pills, GOAT tape, and green/blue hair – I was ready. I trained for this.  

At 9:30, my heat started, the first hill was a doozy, and really set the tone for the entire race. Obstacle after obstacle, steep climb after steep decline, the race was starting off the be amazing! I made it to the sandbag carry in less than an hour and I was feeling high on life after completing the uneven monkey bars with ease! I doubted myself but had an amazing volunteer who cheered me on and gave me the extra confidence that I needed and I crushed it!   Right before mile marker #3 there was a slight decline in a grassy area, most people were walking but I felt like I could jog it, so off I went – a little trot, not picking up too much speed but just enough to make some ground and then… It happened. My ankle snapped – it was one of those feelings that can only be explained with a feeling. I heard it and felt it in my throat simultaneously. I immediately thought I was done. I thought I wasn’t going to be able to finish, I thought they’d pull me off the course. They called for a medic, a few racers stayed with me, I appreciated the support but I surely didn’t act like it. I was screaming profanities, punching the ground – it felt like all the work, all the hours of preparation were for nothing. I couldn’t move my foot. I had to stop, I had to breathe, I had to think. One racer tried to take my shoe off – I yelled at her to stop. I remembered that my mom had busted her foot once and continued to walk home, when she took her shoe off her foot blew up like a balloon. I knew the moment my shoe was removed I had no chance of finishing the race.  When the volunteer came over, I realized I could move my toes. I HAD to try and stand. If I could stand – I could limp, if I could limp, I could finish. I told him I needed to try, even if I had to walk, I had to try to finish. I got up, grabbed my GOAT tape from my bag and began wrapping my ankle. I figured a little extra support would help me get through. The rest of the race was nothing short of a disaster, but I kept telling myself to keep going, one foot in front of the other. I kept telling myself that this was temporary.    

 After 6 hours and 20 minutes, I finished. As I jumped over the fire tears began to flow… 

 I was proud, I was in pain, I was scared for what I would have to deal with as I tended to my ankle, I couldn’t believe I had made it another 5+ miles and only failed 4 obstacles (3 after the injury – one of which was a voluntary fail as I decided it wasn’t worth it to climb the rope and fall – although I did get to the top knot again, but this time I chose to descend slowly rather than have my hand slip and possibly hurt my ankle even more). I failed the spear throw (before my injury), the Z wall (got very close but fell off on the last wall), the rope climb, and the multi rig (got to about the 6th ring when I had too much swing and my hands slipped off of the rings).      
Now the biggest obstacle begins…

The Road to Recovery. 

After the race, my husband carried me to the medic tent where they evaluated my ankle. The man who helped us was very nice, he said it looks like a severe sprain but it may be fractured – he unfortunately left his X-ray glasses at home lol. So, we drove home to NY and went to the hospital. The X-rays showed a slight avulsion fracture, and since it was late they wanted me to follow up on Monday with an orthopedist. They gave me crutches and an air cast and sent me on my way with 600mg of ibprofin.

The orthopedist took more X-rays and evaluated my ankle.  Although he did note two very small chips of bone on the medial aspect of my ankle (inside) he said there was a lot of inflammation and mostly looked like a very severe sprain. He fitted me for a walking boot, and said that I should be able to walk without it in about 2-3 weeks. He said overall it may be 3-6 months before it’s fully healed but we will recheck in 3 weeks to see if there’s progress.  

 Within an hour of getting the boot I was able to walk without crutches (thank goodness), and by the next morning I was feeling much more stable. 

It’s going to be a long road ahead of me, but I’m confident that I will be ready for the Killington Beast in September to complete my first Trifecta! 

The doctor said I could still workout as long as it is modified to the point that I am not putting any pressure on my leg… I will focus on upper body and grip strength work and once I can be more mobile with my leg, I will begin training for the next race.

 

 

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Getting stronger::New ink

I literally learn something new every single day that I go to crossFit. The cardio work is my least favorite but mostly because it needs the most work. I am starting to become a stronger rower, but I still find myself going out too hard to start and tapering off at the end. I do, however, feel like my technique has gotten better which has resulted in better pulls and better overall results. I also seem to have my best rowing work when one of the coaches (specifically Dave) tells me to row harder – something about having someone tell me what to do while I’m forcing out mental negativity — that helps push out those “I’m tired, I can’t” type thoughts. 

I find myself pushing harder than I have ever before – not stopping nearly as much – and being able to go for longer. I’m not sure if this is mostly mental or if it’s because I’m getting stronger in my endurance. Can you increase endurance in only a month? I can’t wait to see where I am in a year!   I can say that since starting crossFit my workouts have been MUCH more consistent – and maybe that’s why I feel like I’m getting stronger. I wake up every morning around 5-5:15am, regardless of the day – and I head to either crossFit or body pump. When I’m done I either practice something like double unders (or attempt to practice them), do some strength work, or run at least a mile. It very likely that as the summer progresses I will be doing more after work – crossfit or pump in the morning, work, and then lifting like I used to. I haven’t don’t a traditional bodybuilding workout since I started going to crossFit – mostly because I don’t have enough time in each day, plus I really need to focus on the cardio and breathing for the Spartans that I have coming up. 

Either way I feel like I’m on my way to becoming a better person both in and out of the gym. I find myself encouraging others much more than I have ever done in the past, and really looking at my abilities as a whole rather than comparing to anyone else. I still have moments where I get unsettled by a comment or someone telling someone else how strong they are… Like hello?! What about me?! But I’m learning that it doesn’t matter what other people think or say, what matters is that I dont give up and I keep trying to be the best version of myself!   

I also haven’t really talked about my eating disorder much lately. I actually think I’ve been doing pretty good – I haven’t had any real bad binge moments – I have had a few times over the last month or two where I’ve eaten either too little or too much but it hasn’t been an all out binge where I’ve considered throwing up. There has been a shift in my mindset since starting crossFit – it’s almost like unconsciously I know there’s a lot of cardio, and I know if I consume a lot of food – more than I need – I will feel heavy and my workout will suffer – whereas if I eat what I need – I will feel good and my workout will be awesome. I had an unintentional low carb day the other day followed by a high carb day — I really didn’t plan it – it just happened to be what was available – and I’ve gotta say – the day where all my carbs came from fruits and veggies rather than bread – I felt like a million bucks. My diet is always a struggle but I feel like I’ve taken a lot of the pressure off by not focusing on how I look, but how I perform. I’ve noticed how I feel during a workout after eating different things and have shifted gears towards the more whole/natural foods – craving and then therefore eating less processed foods. So, overall I feel like I’m in a good place, and headed to an even better place nutritionally.  

 
In other news – I got a new tattoo (thanks to my hubby)! It says ” the road less traveled” which is a paraphrasing of the famous Robert Frost poem: The Road Not Taken. To me, this means that in all that I do – I will not just follow the crowd, I will not let obstacles stop me, I will overcome all that is in front of me and I will take the road less traveled.   

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AdvoCare 24 Day Challenge: Day 23 & 24

Well, that it! It’s over. 24 days challenged, 24 days accepted, 24 days to a new lifestyle. 

I’m not a big fan of celebrating with food – I don’t believe it serves you – but I celebrated by buying raspberries and Bok Choy (not to eat together). Okay okay, that’s really not how I celebrated but it is what I did first thing on day 25! 

So, I know you’re wondering how I did… Well I posted my photos from the other day so you can see those in my last post but I’m officially down 6lbs (it was 8 yesterday – but I’m not worried too much about numbers). 

Overall I feel great, I had the best menstrual cycle I’ve ever had – barely any cramps, barely any mood swings, and it only lasted 4 days which is crazy because it’s usually much longer and much more painful – and I’ve really gotten motivated to increase my training! 

Tomorrow I start my first regular crossfit class, and I run the Spartan sprint on Saturday. 

I’m excited to see what’s next for my health and become and even better athlete! 

 If you’re interested in the 24 day challenge or any of the AdvoCare products click the photo below or click here for more info! 

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