Wednesday, October 14, 2015

Vlog 3: Traveling Fit & Flying, New Orleans, & Search for the perfect KC gym!

Hey there! 

So I have definitely figured out that I love vlogging! It is more time consuming to put together the videos but so easy to document what I want to share with you all! And I'm sure that it takes just as long to do that as it would to write the 5 blog posts to share the recipes and workouts. So I bring you another Vlog with a ton of great stuff. At least a recipe or two and a grocery haul! :)


In this one, I'll take you guys on a few daily outtings looking for a new gym, through meals including what I eat during the day, then to New Orleans for a Bachelorette trip! Not often that I go out, but I wouldn't miss my best friend's trip! Even though Delta thought differently lol. I even added in traveling fit and how to pack food for a plane! 


And, if you like it then hit subscribe and give it a thumbs up to support the channel! The more you do, the more videos I will do for you guys! Cause then I actually will know what you want to see. 

Happy watching and thanks for all of your support and love on my page! You guys keep it alive!


And if you aren't already... :)
Follow Me on Social Media!

Instagram - @LiveLearnLiftRepeat
Rachel Gilmore on Youtube (click the video!)
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Discounts!

Visit Nutrition Zone Manhattan, KS and say ‘Rachel Gilmore’ sent you! 
(Discount varies)

Sunday, September 27, 2015

Vlog #2: Nutrition Zone Haul, Meal Prep, Abs Builder & Chest Workout!!

Hey you guys! 

Just uploaded Vlog #2!!! 

I really didnt get this up as quick as I wanted, even though I am still sharing awesome stuff on my Instagram account! ~ check it out if you aren't already!~ because I have been sick for a week and a few days with a sinus infection that literally has kicked my ass! I have taken a few more rest days and the other night legit took a nap. Anywho!!  have a ton of videos planned out and do plan to keep this up for ya! I hope you enjoyed the last one!






On this Vlog, I wanted to check in and share the supplement haul I talked about  on the last video, a bit of meal prep from Sunday minus a few easy things I put together during the week, then a workout! I did the workout on Sunday and threw in a few older sets but still makes a great workout combo! Check it out, let me know what you think and give a like and hit subscribe to support more videos on my channel! 

If you have ideas for videos please comment below and I'll include it in an upcoming video!!

Thanks for watching!! ~Rachel



_________________________________


 And, if you like it then hit subscribe and give it a thumbs up to support the channel! The more you do, the more videos I will do for you guys! 


Happy watching and thanks for all of your support and love on my page! You guys keep it alive!


And if you aren't already... :)
Follow Me on Social Media!

_________________________________

Discounts!

Visit Nutrition Zone Manhattan, KS and say ‘Rachel Gilmore’ sent you! 
(Discount varies)

Thursday, September 17, 2015

Comfort foods and my love for potatoes: Two Baby Red Recipes!

Hi all!

So I created a new twist on my favorite recipe recently and have to share this with you! And need to share both anyways - these are long overdue!

I always make baby red potatoes for my meal prep - unless I am tired of them one week - and make them all different ways to change things up! 

One night I was talking with my husband about what to make for dinner and the topic came up of having those 'comfort foods' or really the lack of that because let's face it, normally those southern comfort foods like mac & cheese and homemade mashed potatoes aren't the best for you...So I got creative. And really who doesn't want to eat potatoes all the time?

I do.

I mean, any type...

French fries.

Mashed potatoes.

Potato Chips.

Sweet Potatoes.

Chopped, smashes, diced, hashbrown...

I just love them all!! Ha. I digress...



So, the first recipe I want to share with you is for Homemade Baby Red Mashed Potatoes!

And I already showed this or a clip of it in my latest video here - go check it out if you haven't!


Or here!






Here is what you'll need:


*Depending on the amount of servings you need to make the ingredients can be more or less...*
  • 5-7 baby red potatoes (5 potatoes is about 5 ounces per serving)
  • 2 tbsp or one large spoon I Can't Believe It's Not Butter Light Spread
  • 1/2 cup Skim Milk
  • OPTIONAL: 1 spoon light sour cream
  • Salt and pepper to taste
Here is how you do it:

*Note: if you want the skin on like I have done, go ahead and wash/scrub the potatoes prior to chopping*

  1. Boil water and chop baby red potatoes into quarters or halves depending on size
  2. Once water is boiling (or close to for me ;) ) drop the potatoes in
  3. Boil potatoes for around 20 minutes or until soft
  4. After boiling, drain potatoes and immediately (before cooling) smash in Kitchen Aid or hand held mixer
  5. You can go ahead and add 1/2 of the milk, butter, and sour cream before blending, then blend everything until creamy
  6. You may notice the potatoes are a bit thicker or drier looking, and if so add the rest of the milk or more according to how creamy you would like. Sometimes I add a pinch more and blend again or stir with a spoon.
  7. At the same time, or if you haven't already and add the salt and pepper to taste
  8. Blend up a bit more if needed and Enjoy!




This batch made about 5 servings, but will make more like 8 with 7 potatoes depending on size!



So the next one can be done all the ways! Sliced, chopped, diced, you name it! However you would like to cut them. I have been chopping them into cubes for a long time, so I decided that I wanted something different. And when these came out of the oven I had to refrain from wanting to eat all the crispy, chip-like potatoes. Just put them in a container...I promise it will save you!



For these, they are super easy and like I said you can pick whatever way you want to cook them. I chose to slice the potatoes pretty thin and then bake them. 

You'll need:

  • 5-7 red potatoes (scrubbed and sliced)
  • seasonings of choice - I like to use Garlic Salt with Parsley (or garlic powder and parsley on prep), Ms. Dash Onion and Herb or Garlic and Herb seasonings (purple and blue lids)
  • Coconut oil or olive oil for tossing and greasing pan
So these are super easy and the 'recipe' isn't exact as many of you know I cook on the fly! And to my tastes from what I know and from trying out different things. 

To make these:

  1.  Put chopped or sliced potatoes in gallon size bag
  2. Shake enough seasonings to cover lightly (2-3 shakes should do)
  3. add 1 tbsp olive oil or coconut oil to bag
  4. Shake it up! Shake it up! (did anyone else sing that??)
  5. Preheat oven to 350 and grease cookie sheet with spray or regular oil
  6. Spread potatoes evenly - this is important for sliced! You want them to cook evenly. (Picture below is after flipping)
  7. Bake on 350 for around 30-35 minutes, flip once halfway through and check for crispiness at 30 minutes. Depending on your oven, cook time may vary.


Let them cool and enjoy! Or quickly put them in a container to avoid gorging yourself ;)

And I always make enough for the full week and portion them out into containers.


And this is a great example of a healthy dinner we had that night (minus the salad not pictured). We did Surf and Turf and cooked lobster tails, steak and the potatoes. Yum!




I hope you guys enjoy the recipes! Try them out and comment below what you think or what you want to see next!!

Thursday, September 10, 2015

First Vlog! Weekend happenings, A Full Workout, Recipes & More!

Hey Hey! 


Guess what??? 


I decided to take ALL of your advice and start putting it into VIDEOS! Heck yeah? Right! Lol. 

So here you go - the FIRST longer than 60s video vlog!

Last time I asked on my Facebook page what YOU want to see, I got awesome feedback like recipes, workouts, tips, and more. So I decided the best way to get content to you other than blogging and posting things would be to create videos for you! I really do love sharing my fit life and aspects that you want to see and funny things, etc. so this was a lot of fun for me! I really did put a lot of effort into this and really hope you enjoy it as much as I did creating it!





For this Vlog #1 I wanted to share snippets of my weekend at home and the move to KC; I also shared some of my new job and some exiting things I got to see and do the first week. I shared a FULL workout to get you those sexy, sculpted arms and lean toned back you want - with all the exercises, sets, reps I did PLUS tips throughout. Then I also shared recipes and how to make them, plus just random little life things like playing with the cat :D


I can't tell you how super excited I am about starting this and sharing my life with you guys like this - vlogging was so much fun and I really am enjoying already starting 2 more videos for YOU! Stay tuned for what's coming next at the end of this video!


If you want of course - check it out, share it with your friends, please leave feedback on what you want to see of what would make my videos better for YOU! I will definitely take all of your feedback and keep making these better and better! But I have to have your feedback to do that. (Be nice ;) )

 And, if you like it then hit subscribe and give it a thumbs up to support the channel! The more you do, the more videos I can do for you guys! I don't do this for myself of course. 

Happy watching and thanks for all of your support and love on my page! You guys keep it alive!


And if you want! :)
Follow Me on Social Media!

_________________________________

Discounts!

Visit Nutrition Zone Manhattan, KS and say ‘Rachel Gilmore’ sent you! 
(Discount varies)

Friday, September 4, 2015

A little self love and change never hurt! #motivation series

Hey yall!! I hope you are having a great week so far! Mine is turning into a whirlwind! Going by so fast I don't have time to finish everything every day I feel like. 


And I'm feeling inspired for a very exciting reason and new beginnings that I am about to embark on and really at this point have started (we will get there...)! I want to talk about something or maybe a few things; we will see how it goes. I want to at least give someone out there a bit of motivation if that's what you're needing lately to...do what needs to happen. And read more for details!


So...how many of you have felt out of place or like you just had a different vision than others around you? Maybe you're just different or that person that stands out and you maybe just can't place it but you sure do think differently. Not that it matters because most days I just don't care and I'm gonna keep on grinding but I know for a fact that's pretty common especially with my fitness minded peeps am I right? If you're like me some days you may stand out like a sore thumb and may be wondering if it's really what is right for you. Or a sun in a sky of grey, which ever way you look at it! 

I know I do and have. It was a fairly often occurrence up until last week really. When you're at an entrepreneurial business, full of younger people you would think things like change and open-mindedness would be accepted as standard. That's one reason why I transitioned anyways. But it isn't all the time. It's pretty well known that it's not actually. And you probably can guess how frustrating that is and to be around people who just won't accept what your putting down...it is. I can't change the world as much as I'd like but man sometimes it seems nearly impossible. And Michel Issa posted this recently and it just resonates. You want to be in the company of people willing to help and willing to work through things that need attention.



People a lot of the time are complacent and non-acceptive because they want to be or because maybe the upper level is just the way they are and you can't help that. Maybe because they are scared to change or maybe they just don't want to and that's ok! But not for me. 

You can and DO have the power to change your situation - if people around you won't change (you can't change someone who isn't ready) then you CAN move on! Yeah change makes me uncomfortable like normal people and speaking of- I've had something recently that made me just that. Before I made the final decision, I weighed the pros and cons and all of the cons except maybe 3 minor things were reasons I was uncomfortable or that made me that way- not real cons. Things that make you uncomfortable unless it is a legit reason, shouldn't be taken to heart as something that stops you from your goals at least in my opinion anyways. And nothing good every comes from complacency.



I don't know about you but I'm more of this type person above...and the difficult thing about it is that even though people say they're accepting and they love change- most of the time they don't. Like I said, that's ok. For them. There is a lot to be said of the drive and success of people who know when it's time to move on a pursue what they know is right or maybe what opportunity presents itself that is the step in the right direction. So really when it comes to change, I actually find myself seeking it out as soon as I know there may be better options. I think I've always been that way. I like to think I'm pro-active. 
Yes experience matters and longevity, but I personally believe we weren't meant to stay in a place that no longer benefits us or for the rest of our lives for that matter. If you don't make the change and push yourself past your comfort zone, you're never going to see the greatness that can come and you're never going to grow past the place you are right at this moment you are reading this. It applies to fitness, to work or professional life, school, family, every aspect of your life can be impacted positively (and sometimes negatively for the time being) for making a change that you feel is needed to grow! 


Plus, stress and trying to make a situation what it's not can really take a toll on you. I think I may do a how to cope with stress post to share some of my techniques that I've used lately. Once you find yourself in this type of situation where you can't seem to avoid it, strive to make it better and I would always suggest this first, and if that doesn't work or you have another opportunity to jump at that might be better...why wouldn't you?

Take the leap

So what do you do when you realize you are ready to take that leap of faith and move on? 
something to think about!

Work as hard as you can. Stay true to yourself. And pursue other opportunities or create it for yourself and when that door opens you have to make the decision- do I stay complacent and in the place that no longer benefits me, or do I move on? You have to make that choice and put everything into it. I worked dang hard for each opportunity I have been given in my educational life, and now my professional life. I work so I can move up in my career and always strive to do what's best for myself and family, hopefully enjoying everything I am doing in the process. 

You can make it exactly what you want. 


In my case, and if you follow me on other social media avenues, you've probably noticed, I started and new job recently! It was an amazing opportunity that I couldn't turn down for a smart move for me professionally, plus a chance for my family to move to the city, be closer to family, retire from the military life for the time (minus reserves service), and start in a new place. I don't know about anyone else but I was stoked and ready to take the leap!

So last weekend, I packed up everything and moved out to live with family closer to Kansas City, MO and to start my new career move. 


It's been a great week so far and I've been really excited to get here and meet everyone. I even had a chance to take an awesome fitness class and really enjoy it. I definitely want to share it with you guys and have been working on a video that I hope to finish up this weekend. 

So anyways, I am glad I finally got to share this with you and let you know some ways to really look out for yourself and make those tough decisions when you need to. Look for a new post coming soon for a Vlog of me starting the new job at least in a little detail with pictures and some footage of the move, etc. 

Hope you have a great weekend! Talk soon!! 




Thursday, August 27, 2015

Foam Rolling! Love to Hate it.

Hey everyone!

Wanted to pop in today while I am taking an early lunch before my 4 HOUR meeting! I know...Don't even get me started. What we are talking about for 4 hours I have no idea...meeting ended up lasting 2 hours but still!! I hope you all had a great day! 


But the reason for today's post is because I want to talk about something that we all may love to hate. 







Now if you don't do this already - go out today and buy yourself a foam roller because you need it! So Foam Rolling...


If you've never heard of this, foam rolling is a method to 'roll out' and loosen up the muscles after working out or any sort, also known as Self-myofascial release. The scientific facts behind this tell us that self-myofascial release aims to relax contracted muscles, improve blood and lymphatic circulation, and stimulate the stretch reflex in muscles. By putting this pressure on muscles with foam rolling, we are able to also recover faster! 


For a lot of you, you may find that you hold stress in certain areas too. This in combination with tight muscles can cause knots or trigger points in our muscles that have to be worked out too and you know when you hit those because they cause pain when trying to work them out. You can utilize foam rolling to release this as well - and sometimes like this morning it hurts! I had waited a few weeks to foam roll before tis morning and when I got to my outer quad sweep I almost cried (I had done legs today hardcore). Lesson to the wise: foam roll often! When you don't release the tension it can build and build; plus the torn muscle tissue needs recovery and lactic acid build-up has to be released in order for us to recover fully. My husband and I have also taken to initiative to get regular massages to reduce stress and treat our bodies more to this tension release for better health and recovery. And boy is that nice! Also, regular cardio after hard workouts can help to release the lactic acid. I would also recommend regular stretching! 



And to go a little bit further into the reasons behind this for you guys - if we ignore the fascia tissue and don't properly stretch out or release the tension, we are not doing ourselves any good. Stretching out the fascia tissue, or the layer of connective tissue surrounding your muscles, bones and joints, will help with flexibility, strength, performance and pain relief. So, bottom line is, if you want to get bigger, perform better, move faster and get stronger, I suggest paying attention to these huge parts of your health and fitness! I think we will do a follow up on Fascial Stretching for you too!



With foam rolling, you are able to control the pressure and process really and let's face it, you know your body best! I even rolled out my abs yesterday. You are able to foam roll just about any muscle group, and the big ones especially need it! I even put a roller on a wall sometimes and will roll out my arms and shoulders. 


So foam rolling, needless to say, is especially important for lifters. We do so much damage and put our muscles through so much every day that we need to take the time to also rehabilitate as much as we work. I know after lifting for 1-1.5 hours a day and then cardio, in addition to sitting at a desk all day plus the stress that tightens my neck...You see where this is going. We are hard on ourselves! And I have taken the initiative lately to put myself first in every aspect of my life - professional life coming soon! - especially my health. 


I hope I was able to provide some info for ya as well as maybe teach you something new! If you like it definitely subscribe on the right and you can receive updates via email!

And I really wanted to give a shoutout to my friend Diatta over at Femme Fitale Fitclub for Workout Wednesdays but I just didn't finish this in time. Im also moving this weekend as well as helping friends with resumes! Jack of all trades I know :)

So better late than never!


Femme Fitale Fit Club


Have a great day!!


Helpful Links!

What is a foam roller...
Fascial Stretch Therapy

Tuesday, August 18, 2015

How to have a Better morning!

Hey there! 

Let's get this week started right shall we? So I am definitely not a morning person if you haven't figured that out from following me lol! So I have to constantly work on it and try to make my routine better and more efficient to get the most out of my mornings. Let's talk about...

How to have better mornings! 

I heard this on the radio one day and it really stuck with me. Oddly enough I was on the way to meet a gal friend at the gym! 

Here are a few pointers that I like to/have to do to make my mornings a lot better!

R - refrain from hitting the snooze 
I - increase your activity first thing
S - shower
E - energize your metabolism by eating within 30 mins - 1 hr of waking
U - listen to upbeat music 
P - phone a friend

First thing is first:


Refrain from hitting that snooze!

Did you know that if you wake up on your natural sleep cycle end point, that you'll wake feeling more refreshed and awake than if you keep hitting that snooze? Some of us naturally are good at waking up on the first alarm, but if you're like me...you may need an alarm clock like this: 


I got this in college and it was one of the best clocks I've ever bought. I still use it from time to time to break bad habits of sleeping in. Like pressing snooze after getting out of bed, then going back to bed habits. Can't do that when the clock rolls out the open door your roommate leaves!

But I also did quite a bit of research on it to try and improve my sleep habits, and even found an app that works too! So, your body takes around about 15-17 minutes to fall asleep give or take the person, and you sleep in 1.5 hour sleep cycles. So if you calculate the time you need to wake up and what time you should go to bed, it should be a simple formula for an awesome night's sleep! Try this website to help you out and if you want an app for that, this Sleep Cycle app was the best one I found! It also allows you to track the data over time to really see what your sleep is like and what has an effect on it. It uses the body's signals to wake you around your sleep cycle to get the most out of a good night's sleep! I use it in waves and this morning woke to it feeling just as good as always right one time!

Hit that gym or get in a workout - first thing!

If you're like me, there's not much I like doing early in the morning. But...getting active sure does make me feel better and sets the tone for a productive day. I mean if you haven't checked out my instagram you'll see a trend 😜 early mornings = motivation and always a good start to the day! It's proven that you get more done in the mornings anyways when your mind is fresh and your head is clear from a nights rest. So do yourself a favor, roll out of bed, grab your pre-made breakfast and hit the gym! Can't eat right before-- get up earlier! My gains aren't getting lost because I don't eat in the mornings, I get up and take time to eat before a hard workout (unless the plan or prep calls for fasted cardio.) you can do it too! 

Jump in the shower!

This works for a lot of people, like my husband for example, and i'll even agree on days that I don't workout in the morning. It alerts your senses and wakes you from the sometimes groggy feeling you have when you wake up.  Plus an invigorating scent for bodywash like my favorite, White Citrus, will be energizing and set the tone for coffee and breakfast time! Plus who doesn't want to have time to enjoy a warm shower in the morning? I don't like to rush, so count me in!

Energize your metabolism

I LOVE breakfast! Can I get an amen?? And if you love breakfast as much as I do - why wouldn't you want to eat a good meal before your workout or before you head out the door to work? To truly get the most benefit out of your metabolism, you need to eat within 30 minutes of waking up - seriously. So with that, here are a few of my favorite breakfast options and recipes! And most of these are tailored to my macros, so feel free to manipulate the portions. 



Breakfast Scramble with baby reds
How-to: I use 4-5 egg whites (on my plan), a few tbsps of pico, Flavor God seasoning (low sodium!) and low-sodium salt. Then I like to add spinach, tomato or pico, and the baby red potatoes (already prepped) to give more flavor!




Turn up the Tunes!!

I know in the gym I can go from tired and slow moving to upbeat and perky in a matter of minutes when I put my music in. I love having my Rhapsody playlist and Soundcloud for some Drum and Bass and techno on the right day! 




Here are a couple of my favorites lately! And my playlist ranges from Rock to metal, to pop and hip hop, techno, drum/bass, House, the list goes on! Anything to get you moving and humming along or dancing will obviously be enough to get your heart rate going through a workout, or make you feel good while you're getting ready!

And last but not least, 

Phone a friend

Now, at first I looked at this one and doubted this. But I often call my Mom or Dad sometimes on the way to work, or the hubby...especially when I was carpooling, carrying on a conversation for me is energizing and gets me thinking for the day ahead. For some, talking to people first thing is not easy; so take this one with a grain of salt. Being outgoing and an extrovert, people easily energize me in the mornings! One of my favorite things is to write a blog post in the morning to get my creative juices going. Or check out my instagram for the latest motivation that comes my way!



So there's a few tips to get you going in the morning and boost your not-so-morning-ness to chipper and ready to take on the world! Don't forget your coffee! ;)

Let me know what you think if you try out the recipes or apps!

Monday, August 10, 2015

Weekend recap + For the love of Lobster!

How's it going?? Hope everyone had a great Monday! 

After this weekend I would love to have had a few more days. It was just nice to relax after a not-super stressful week and just enjoy doing things with the hubs. 



Like Friday we went to eat Mexican. I had a simple taco salad fajita style, sans shell and taking the clump of cheese off too. Guac on the side and some chips and salsa! Always a good choice - meat, veggies, and chips if you love them like me lol. Then we went back home and just watched TV and I am pretty sure I studied some :)

Then Saturday I met a girlfriend at the gym for a truly awesome workout. My workouts lately with her have been though. I'll tell you having a workout partner can really make your workout great! 


Both of us were sleepy, kinda grouchy and even made coffee to drink on the way over! I never do that before my preworktout! I even went up in weight some and we just goof off and have a good time in the gym but still get a ton of ish done! Love it always. If you ever find a good workout buddy, don't miss out on the opportunity to have workouts with them. 

We had so much fun that I was about to do 2 things for cardio! WoW. Yeah, but in my bliss of an awesome workout I completely forgot about my other great gal friend waiting for me at the nail salon! Oops! 


But I made it just in time. I am IN LOVE with this color by the way! Plus it makes me look super tan which I am not lol. 

Then me and the hubs went to a local place my gal friend told me about that was supposed to have some awesome pasta salad...So I planned to have this as my carbs.


And it was pretty awesome. I had a plain chicken breast with mushrooms on top, the the green beans (which were a little greasy :/ ) then the pasta which was good.  

And I definitely attempted to take a good pic of my makeup which just didn't turn out... I used a taupe shimmer with brown in the crease and a cream shimmer on top; then aqua blue liner underneath and it just wouldn't photograph. 


And I had to take a selfie - bathroom lighting was too good! ;) 

But Facebook photos are definitely not...


After dinner, we went to see The Gift movie, which wasn't bad at all. It was a good suspense movie; but the ending could have used some work. It was pretty messed up which was expected but also was not scary like I heard one person mention. Looking for a good suspense? This is your movie. 

And Sunday we really didn't want the day to end. We ate breakfast then went to the range to go shooting. I'm actually not a bad shot but still need to work on getting more comfortable pulling the trigger. 

mine are all but the two on the side of the head! :)

Hand-guns are just not my comfort zone, but I'm getting better especially thanks to my hubby for being super patient and teaching me. 



Then we cooked (meal prepped for me) and made seafood and veggies for dinner. So I want to finally share the super easy lobster recipe that my hubby makes SO well! So I am pulling from him to help with this. 

For the Love of Lobster


You'll need:

2 Lobster tails
¼ cup Lemon Juice
2-3 tbsp Olive oil
 ½ tsp White pepper
1 tsp Paprika
 ½ tsp Lower-sodium salt
a dish to marinate


You'll need to pull the lobster out of the tails - but keep the tails. Then in your dish, combine all ingredients in the dish and whisk together. Then place the lobster tails in the marinade (cover in it) and let soak (in fridge) for 15-20 minutes. Then place the lobsters back in their tails. On the grill, heat to 350 and cook lobsters for 15 minutes of so or until a white in color (hubs says golden looking). And the come out AH-mazing!!!! Seriously go buy lobster this weekend and try it. Ours are usually between 5.99/7.99 a piece which is pretty good for sale!

Then I also want to share my easy roasted veggies method for a combination quick and easy healthy dinner! 

Easy Veggies!

You'll need: 

The veggies you have in the fridge ;)
I used: 

1 ½ Zucchini squash
1 yellow squash
broccoli chopped
mushrooms if you have them (mine were bad :( )

Then to season:

Olive oil
Garlic (mine was a mix)
season salt/low sodium salt
garlic/Onion and Herbs Ms. Dash if you want (they make both)

I used what you see plus a little season salt. 


Place chopped veggies in the bag, 1 tbsp olive oil, the shake seasonings in the bag! I don't measure...

Preheat your oven to 350 thenplace veggies on foil sheet for easy clean-up, on a baking sheet. Place in over for 15 minutes and check after. Any longer, they get mushy and I don't like mushy veggies :)


Then you have an easy and super yummy dinner for two! And we also made shrimp that I'll be sharing the recipe for later too! basically a white wine and spices sauce that is SO good too! Can you tell we love seafood?? 

Also, another thing I've been loving...



Yes Arctic Zero Ice Cream!!!! YAS! Very low fat, lighter tastes but still has the satisfaction of ice cream and still lets you have abs too! I haven't tried the PB Chocolate yet but I am super excited to! Key lime is by far one of my favorites if not the favorite! Which ones do you love??? I am on the hunt for cookie dough chip! 

Hope you guys have a great week!



Tuesday, August 4, 2015

Strawberry Protein Breakfast Squares!

Hi there long lost blog family! Yeah we won't even get into the why Rachel can't keep up with blogging!  😳😁 

Anyways! I made a great little breakfast recipe that turned out good last night and wanted to share it with you! 

It turned  out pretty good- I may do some tweaking to it or cook them longer next time - Ill recommend what I think is best below - but overall it filled me up and tasted really good this morning!


Strawberry Protein Squares! 


And I ate them for breakfast ;)



And the recipe is really easy too! 

What you'll need:

1 C Quick Cooking oats
1 C unsweetened Applesauce
1 Scoop SLAP Vanilla Whey Protein
4-5 packets Truvia
1 heaping spoon of greek yogurt - I use Fage 0% Fat
1 C All Whites pasturized egg whites OR 4 Raw Egg Whites

I separated mine into 7 squares in my "larger-squares" muffin tin (if that makes sense) so it would make tw days. Next time, I may use smaller portions or a regular muffin tin. I filled each square spot up to ¾ the way full. Then bake on 350 degrees for 35-45 minutes checking the last 10 minutes with a toothpick to see if it comes out clean. 



And like I said, they were easy to grab and go because I ate while doing 50 other things; and sweet enough t hit the spot! Try it out and let me know what you think!!

Have a great rest of the Monday!