Healthy Shredded Chicken Roll-ups

I just discovered the best flat bread! It's called "Flat-Out" and I bought it from Smiths, but I'm sure you could find it elsewhere. Since I use Plain Greek Yogurt and canned shredded chicken for a lot of meals, I thought I should try both on this bread with a few other things and make it a roll-up sandwich. SOOOOO delicious! I almost titled it "better-than-sex-chicken-roll-up"! This is becoming my quick go to tasty lunch meal!

Healthy Shredded Chicken Roll-ups

1 "Flat-Out" flat bread

1/2 cup canned shredded chicken

2 Tbl. crumbled Fat Free Greek Feta Cheese

1/3 cup diced bell peppers and onions

2-3 Tbl. Plain Chobani Greek Yogurt (as a sub for sour cream)

2 Tbl. Salsa (be careful what you buy- there are a lot of salsas w/ a lot of sugar and/or salt)

1 handful of baby spinach - shredded

-Scoop shredded chicken on the flat bread and spread out vertically. 

-Layer with peppers, onions, and feta cheese.

-Broil for 1 min unless you want to keep everything completely raw, but it will soften the cheese and vegies and warm up the bread.

- Continue to layer with the rest of the ingredients: Greek yogurt, salsa and baby spinach.

- Roll flat bread up vertically and it's read to eat!

Nutrition labels on Flat Out Bread

(You will not believe the amount of Fiber and Protein!)

Nutrition labels on Fat Free Greek Feta Cheese

(No Saturated Fat and 7g of Protein!!)

Great Post-Workout Snacks!

I never knew there were specific things you can and SHOULD eat after working out. There are so many things I have discovered in the last few months! The Gold's Gym Owner has something to say about that and how much Shakeology can help you out (Check out more info about Shakeology and how to make homemade Protein Bars later in this post!): 

This protein snack recipe idea came to me as a combination of a lot of ideas I've found over the years. One was a friend telling me about her homemade protein bars (recipe at end) and a recent Peanut Butter Cookie Recipe I found on Pinterest (which I can't provide the link because it comes up as an error, but was still able to get it from the pin). :) 

The peanut butter cookie recipe is a coincidence with a workout buddy and research I found about how eating peanut butter and honey together after a workout is a "magic combo" to help build your muscles. Not only does this "magic combo" help you build muscle afterward, but continues to fuel your body with energy so that you can continue your day without feeling drained- see source.

It's not exactly a cookie because it's turns out softer and more cake-like so hence calling it a "snack". I prefer it that way as it feels lighter on my stomach after a workout. The other PB recipe I provided is a cookie recipe, but is still a great post-workout snack and pretty delicious!


Lynette's Post Workout Protein Snack  
(about 65 cal, 6 g protein, 6 g sugar in each snack)

1 cup  peanut butter 
1 cup honey and/or Raw Stevia (a safe sweetener)
1 egg
1/2 cup Chobani Plain Greek Yogurt
1/2 banana  (Put other 1/2 in refrigerator and use the rest in a protein shake later!)
1 scoop of Protein Powder (I use Chocolate Amplified Wheybolic Extreme 60)
1 tsp baking soda 
1 tsp ginger  ("an anti-inflammatory root that eases post exercise muscle pain"- see source).
1 tsp cinnamon  ( Helps Lower Cholesterol, regulates blood sugar, can help a yeast infection, prevents cancer, has an anti-clogging effect, relieves arthritis, serves as an anti-bacterial, boosts cognitive function, fights e-coli, and is a great source of manganese, fiber, iron, and calcium- see source).

Ingredients

Mix wet ingredients first

Dry ingredients (in pink bowl)

Grease pan with Coconut Oil

Size for SMALL snacks

(about 65 cal, 6 g protein, 6 g sugar in each snack)

Size for LARGE snack

( Makes about 18 snacks, 75 cal, 8 g protein, 8 g sugar in each snack)

You can also add 1/2 cup of oats to make it thicker and for some more protein and fiber. :)

1. Preheat oven to 345 degrees F. 

2. Grease a baking sheet with coconut oil.

3. Combine peanut butter, honey/Stevia, egg, yogurt, and banana until smooth. 

4. Beat egg in separate bowl. Add to peanut butter mixture. Mix.

5. Combine baking soda, protein powder, ginger, and cinnamon in separate bowl.

6. Combine all ingredients.

7. Scoop one small spoonful for each cookie onto cookie sheet.

8. Bake for 6-8 minutes, or until lightly browned.

Makes about 24 snacks.

SHAKEOLOGY

It's not about losing weight, it's about eating right and being 

healthy!

Here is my friend's:

Shakeology/Protein Bar Recipe:

Shakeology is such an amazing health product! My friend's health/fitness transformation because of it is awesome! 

You can her Beach Body Coach page at  Mindy Rose and ask her more about Shakeology and Beach Body and the benefits of having it because I can't describe it justly.

3 cups oats
2 grated apples
Craisins
1 scoop of protein or Shakeology Powder
1/4 cup peanut butter
1/4 cup honey or Stevia
1 egg
Optional: Trail mix or cereal added
 Mix, press down on cookie sheet with sides. Bake at 350 degrees for 20 min.


Peanut Butter Cookie Recipe 
(which again, the link was an error, so I do not have the original website it came from)

It makes 18 cookies at only 36 calories per cookie: 

Ingredients 
1 cup better n’ peanut butter (800cal) 
1 cup sugar substitute/stevia (0cal) 
1 egg (70cal) 
1 tsp baking soda (0cal) 

1. Preheat oven to 350 degrees F. 
2. Grease a baking sheet with butter (or PAM!) and set aside. 
3. Combine peanut butter and sugar in a mixer until smooth. 
4. Add egg and baking soda and mix for another 2 minutes. 
5. Spoon 1 tsp of dough into balls and place onto the sheet. 
6. Bake for 10 minutes, until lightly browned.




Sources:

Peanut Butter and Honey - Bodybuilding.com
Ginger - Youqueen.com
10 benefits of cinnamon - Healthdiaries.com

I love this! And need to share!

22 THINGS HAPPY PEOPLE DO DIFFERENTLY

By Chiara Fucarino

There are two types of people in the world: those who choose to be happy, and those who choose to be unhappy. Contrary to popular belief, happiness doesn’t come from fame, fortune, other people, or material possessions. Rather, it comes from within. The richest person in the world could be miserable while a homeless person could be right outside, walking around with a spring in every step. Happy people are happy because they make themselves happy. They maintain a positive outlook on life and remain at peace with themselves.

The question is: how do they do that?

It’s quite simple. Happy people have good habits that enhance their lives. They do things differently. Ask any happy person, and they will tell you that they …

1. Don’t hold grudges.

Happy people understand that it’s better to forgive and forget than to let their negative feelings crowd out their positive feelings. Holding a grudge has a lot of detrimental effects on your wellbeing, including increased depression, anxiety, and stress. Why let anyone who has wronged you have power over you? If you let go of all your grudges, you’ll gain a clear conscience and enough energy to enjoy the good things in life.

2. Treat everyone with kindness.

Did you know that it has been scientifically proven that being kind makes you happier? Every time you perform a selfless act, your brain produces serotonin, a hormone that eases tension and lifts your spirits. Not only that, but treating people with love, dignity, and respect also allows you to build stronger relationships.

3. See problems as challenges.

The word “problem” is never part of a happy person’s vocabulary. A problem is viewed as a drawback, a struggle, or an unstable situation while a challenge is viewed as something positive like an opportunity, a task, or a dare. Whenever you face an obstacle, try looking at it as a challenge.

4. Express gratitude for what they already have.

There’s a popular saying that goes something like this: “The happiest people don’t have the best of everything; they just make the best of everything they have.” You will have a deeper sense of contentment if you count your blessings instead of yearning for what you don’t have.

5. Dream big.

People who get into the habit of dreaming big are more likely to accomplish their goals than those who don’t. If you dare to dream big, your mind will put itself in a focused and positive state.

6. Don’t sweat the small stuff.

Happy people ask themselves, “Will this problem matter a year from now?” They understand that life’s too short to get worked up over trivial situations. Letting things roll off your back will definitely put you at ease to enjoy the more important things in life.

7. Speak well of others.

Being nice feels better than being mean. As fun as gossiping is, it usually leaves you feeling guilty and resentful. Saying nice things about other people encourages you to think positive, non-judgmental thoughts.

8. Never make excuses.

Benjamin Franklin once said, “He that is good for making excuses is seldom good for anything else.” Happy people don’t make excuses or blame others for their own failures in life. Instead, they own up to their mistakes and, by doing so, they proactively try to change for the better.

9. Get absorbed into the present.

Happy people don’t dwell on the past or worry about the future. They savor the present. They let themselves get immersed in whatever they’re doing at the moment. Stop and smell the roses.

10. Wake up at the same time every morning.

Have you noticed that a lot of successful people tend to be early risers? Waking up at the same time every morning stabilizes your circadian rhythm, increases productivity, and puts you in a calm and centered state.

11. Avoid social comparison.

Everyone works at his own pace, so why compare yourself to others? If you think you’re better than someone else, you gain an unhealthy sense of superiority. If you think someone else is better than you, you end up feeling bad about yourself. You’ll be happier if you focus on your own progress and praise others on theirs.

12. Choose friends wisely.

Misery loves company. That’s why it’s important to surround yourself with optimistic people who will encourage you to achieve your goals. The more positive energy you have around you, the better you will feel about yourself.

13. Never seek approval from others.

Happy people don’t care what others think of them. They follow their own hearts without letting naysayers discourage them. They understand that it’s impossible to please everyone. Listen to what people have to say, but never seek anyone’s approval but your own.

14. Take the time to listen.

Talk less; listen more. Listening keeps your mind open to others’ wisdoms and outlooks on the world. The more intensely you listen, the quieter your mind gets, and the more content you feel.

15. Nurture social relationships.

A lonely person is a miserable person. Happy people understand how important it is to have strong, healthy relationships. Always take the time to see and talk to your family, friends, or significant other.

16. Meditate.

Meditating silences your mind and helps you find inner peace. You don’t have to be a zen master to pull it off. Happy people know how to silence their minds anywhere and anytime they need to calm their nerves.

17. Eat well.

Junk food makes you sluggish, and it’s difficult to be happy when you’re in that kind of state. Everything you eat directly affects your body’s ability to produce hormones, which will dictate your moods, energy, and mental focus. Be sure to eat foods that will keep your mind and body in good shape.

18. Exercise.

Studies have shown that exercise raises happiness levels just as much as Zoloft does. Exercising also boosts your Self Improvement and gives you a higher sense of self-accomplishment.

19. Live minimally.

Happy people rarely keep clutter around the house because they know that extra belongings weigh them down and make them feel overwhelmed and stressed out. Some studies have concluded that Europeans are a lot happier than Americans are, which is interesting because they live in smaller homes, drive simpler cars, and own fewer items.

20. Tell the truth.

Lying stresses you out, corrodes your Self Improvement, and makes you unlikeable. The truth will set you free. Being honest improves your mental health and builds others’ trust in you. Always be truthful, and never apologize for it.

21. Establish personal control.

Happy people have the ability to choose their own destinies. They don’t let others tell them how they should live their lives. Being in complete control of one’s own life brings positive feelings and a great sense of self-worth.

22. Accept what cannot be changed.

Once you accept the fact that life is not fair, you’ll be more at peace with yourself. Instead of obsessing over how unfair life is, just focus on what you can control and change it for the better.

Found this post here:  

22 THINGS HAPPY PEOPLE DO DIFFERENTLY

What kind of bread should I eat and how much?

Someone messaged me about this topic so I'll spend some time on that. :) My thoughts on bread? How much to eat? What kind?  Depending on what you are going for. If you are simply trying to lose weight, cutting back on the carbs always helps. If you are trying to become or already are a long distance runner, you'll need a lot of breads, pastas, carbs and of course protein to keep your body fueled for the endurance needed. If you are going for a lean body...from everything I've read online, most pros say to eat hardly any breads or pastas. Of course your body needs some stay healthy, but it doesn't need that much if you are training for 5ks and/or trying to gain muscle. Your body needs mostly protein and calcium for that.

If you are going to eat breads, the best is wheat bread. And the heavier it is, the healthier it is. Seriously, while at the store, pick up a couple of loaves and see which one weighs more. The lightest wheat breads have the least amount of nutrients...enough to call it "wheat" bread. Can't stand to eat wheat bread all the time? I believe in cheat days here and there (like once a week - tops) so if you are going to eat white bread, at least make sure you are going light on the rest of your meal and that it is really healthy with a lot of veggies in it. I personally LOVE my breads and pastas, but it's hard to justify eating them when my belly sticks out like I'm 4 months pregnant after a week of eating it a lot.

I've come to the opinion more and more that bread is most needed for breakfast, and then try to avoid it for the rest of the day. A good breakfast helps your memory and fuels your body for the day (just went to the body museum in Vegas-learned a lot of great stuff!). The rest of your meals should be lite, which is why I've come to the conclusion that a heavy breakfast involves bread...so there's your grain intake for the day.

I love "Great Grains" brand for bread and cereal. It has a great amount of fiber and a lot of protein compared to most breads. Oroweat and Nature's Pride are other great brands. But you do have to check the contents on each of these brands because they have many different kinds of wheat breads. Some have more fiber and protein than others with less sugar which is great and what I look for. 

 I also LOVE LOVE LOVE the brand Fiber One and just discovered Fiber One English Muffins at Costco. DELICIOUS and has an impressive amount of fiber and protein. I love throwing that in the breakfast mix. Maybe my next post will be about healthy breakfast meals. :)

This One's a Fighter

Have you ever heard the saying, "If you hear it enough you start to believe it?" I've heard many people around me tell me I can't do things and feel like they want me to fail (not just in fitness). I used to believe it and as corny as it sounds, I decided to fight back in all aspects of my life. I'm tired of being a people pleaser. Being a people pleaser has effected the way I prioritize my life and most of the time, it's not in a healthy way.  I'm tired of caring what others think. I have a family and a job that comes first now.

I have to have my music on whenever I am out for a run or at the gym and it has helped me so much over the years with my self esteem. (Well that, and things like being pushed front and center in dance class. At that point you HAVE to have confidence in yourself or you WILL look stupid). I have a specific kind of music I listen to. I have to have fairly fast tempo music with jamming or uplifting lyrics. After listening to the same lyrics over and over I started to believe it...reversing the damaging effects of my negative childhood memories. Some of my favorite warmup songs are "Fighter" and "Firework". And some people might say its unhealthy to think about your past often, but for me that combined with listening to my music, surges my adrenalin to the max. Because I'm anxious to prove those wrong who doubted my capabilities in the past.

I also think about my kids and what I'm building for them. I'm branching off on a new journey where no one in my family has gone before and the idea that I can teach them so much more than what I knew about health and fitness, also spikes my adrenalin levels.

So, if you ever have reservations about yourself due to insensitive remarks of others from the past or your own sensitivity, find something to get you out of your negative mind set. I'm not saying it works for everyone, but listening to music of any kind is powerful. You start to believe what you hear. Hopefully, you chose to listen to something that will uplift and inspire you so people will take back their words and say, "This One's A Fighter".

DON'T GIVE UP!! Push through WINTER!

 Sometimes people joke about how it's nice come March or April when other's quit their New Year's Resolutions to come to the gym so that it's less crowded. While it can be hard to deal with a crowded gym, we need to support and root each other on! 

Sometimes it might be easier to put on some Under Armour and go for a quick run or just do some simple exercises at home like push-ups, jumping jacks, and lunges. But whatever you do, DON'T GIVE UP! Especially if you made it a goal to go to the gym, get in shape, or lose weight this year. 

Truth is, I've been feeling the pain of a hard winter here and it's difficult to even get up and down my driveway, let alone make it to the gym 12 miles away. I've also been craving sweets and carbs like it's nobody's business!!!

Here are some great articles (click on links below) from SHAPE magazine website that has some insights and suggestions for those of us that lack the motivation to keep working out and eating healthy this time of year:

SHAPE MAGAZINE - AVOID THE FITNESS CLIFF

22 WAYS TO STAY MOTIVATED AND LOSE WEIGHT

Gym Etiquette 101

GYM Etiquette is a code of behavior that delineates expectations for social behavior according to contemporary conventional norms within a society, social class, or group....AT THE GYM.



General rule of thumb - Do unto others as you would have others do to you. :)

Yes, I know it takes a lot to just even get to the gym some days, BUT we all pay to be there which means everything in it is communal.

                   Here are a few things I've observed since joining the gym a couple

 years ago:

SHARE - This is the #1 complaint I hear about from all my gym going friends and friends who are trainers. It's that time of year when everyone's New Year's resolutions have kicked in and it is always busy at the gym. While we are rooting each other on, it is common courtesy to SHARE the equipment. It's one thing to claim a bench for bench pressing and another to just sit at one machine for 20 minutes while you finish your circuit training. 

Bench pressing requires you to put on your exact weight on the bar and is obviously not very time efficient to trade off with someone who needs a different set of weights. So, not many expect you to rotate (unless you've been hogging it by including circuit training with dumbbells, and when it's busy, that bugs people...and I've seen it happen a lot). Also, these areas are not supposed to be a social hangout while others are waiting around to use the equipment.

Circuit training is just that. You should be circulating to other weight equipment. When it is busy at the gym it is expected for you to do a set of reps and move on. Not only does this allow for you to be time efficient, this allows other gym goers to work their way in and you can switch with them. In the mean time, you can stretch and rest as is suggested by many gym trainers or you can just use different equipment. I'm surprised at how many people don't seem to know this unwritten rule and yet everyone around them is bugged by it.

DUMBBELL AREA- This goes along with sharing, but I thought it needed it's own category because I hear about and see it so often. I've only seen a few girls do this; it's mostly men that hog a lot of dumbbells for their own personal use. This is especially rude when the gym is busy and many people have paid to use them too. There is a reason there are mirrors at the gym. When others are facing the mirror doing an exercise, try to go around them and definitely DO NOT stand in front of them trying to figure out which dumbbells you want. You can see the weight numbers perfectly fine from a side distance; wait til they are done with their reps, then go in to pick up your dumbbells.







PUT IT BACK WHERE YOU FOUND IT - If you use anything at the gym, put it back where you found it so that people know you are done with it and it can be used. And it's just common courtesy to not make others do it for you. 

SWEATING - Have you ever sat on a bench or at a machine and felt a warm wet feeling. I knew it was definitely not mine and I'm pretty sure it was one of the most unpleasant things I've ever experienced (and I'm a very outdoorsy person who has experienced a lot of not so pleasant things). If you are a big sweater, take a towel and wipe your sweat off of equipment.



STRETCHING - This is mostly for us girls, especially if you are not wearing very much clothing. I love to wear my shorts and tank top as much as the next girl going to the gym or out for a run, but there is etiquette in stretching. If you were outside for a run, you wouldn't bend down and stick your butt out for all the cars and pedestrians passing by (unless you like that and/or you are attention hungry). Yes, the gym is somewhat of a meat market and I personally could care less, but think of the rest of the gym goers that do not want to see your pretty pink thong/butt crack/ and/or vag cleavage hanging out or under (yes I've seen this). Go to the back of the gym or somewhere where you are not sticking your butt or cleavage out for all to see.

SOCIAL HANG OUT - I am all for people hooking up at the gym if that's your choice of place for finding a mate, but if you are going to flirt or have a social hang out, DO NOT take up machines/benches for decades at a time even when it's not busy, unless of course you ARE using them at the same time. Go hang out by the wall or in the spa area if you just want to socialize.

SANITIZING - I'm not really big on this, but I know some people are. If there are sanitation stations in the cardio area, they aren't just there for gym decor, you are expected to use them. I've seen people wipe down their equipment for the next person and I've seen people just wipe their hands after using a cardio machine so they don't have sweat all over going to the next exercise area. I've done both and have seen most people NOT wipe down the machine so I've resorted to just wiping my hands off for the next exercise area.



IF YOU HAVE TO FART GO IN THE BATHROOM - enough said.


ClASSES - Yes it sucks when you are late for a class, but don't squeeze in at the front so no one else around you has enough room to enjoy it. If you are late, there is usually room in the back. If you like being at the front, planning ahead helps with everything else in your schedule. Show respect for others who have planned accordingly.

STAY HOME IF YOU ARE SICK - If you think about it, most of the people that go to the gym have families or very busy lives that would be very much disrupted if you go to a public place and cough all over people causing them to get sick (or if you have bad hygiene...but that is a whole new 101 that I'm not sure I care to explain on this blog). Besides that, according to a couple of my friends that are nurses, it is counter productive to work out when you are sick. If you have to, there are plenty of workouts you can do from home. Push ups and jumping jacks are awesome and yet simple exercises you can do from home and keep your germs away from the public. And there are plenty of workout videos (FREE online videos and cheap ones at the store) out there that you can use at home. And I'm pretty sure 1/2 the world owns the "Insanity"  from the "Beach Body" series of workout videos so there's a good chance one of your friends has one you can borrow. :)

CARDIO AREA - I usually zone out with my IPOD music, but others have told me about their pet peeve when others are on their phone and chatting for a long time with someone. I don't know why that's just what they said. The other thing that I've heard about is when a friend comes up to the person next to you to talk with them but stares at you the whole time.


SAUNA - Saunas are for RELAXING. Everyone I know that likes to use the sauna goes in to wind down. #1 most annoying thing is when there are other people in the sauna and someone comes in and turns on the lights. If there is no one in there that's fine; feel free to do your own thing. And the person that comes in after you SHOULD ASK YOU if they can turn the lights off if they want them off.  COMMON COURTESY. 2nd annoyance being those who pump their music full blast and/or still workout in there. I wish I could count on one hand how many times I've just wound down or fell asleep just to be startled by being splashed by the water on the ground from someone doing something like jumping jacks or being splashed by their sweat. True story. A friend of mine works at the gym and talked about how there are those who bring weights into the pool/sauna/steam room area and how not only does it ruin the equipment, but it costs a lot to replace it and if they find out who did it, that person will be subject to a fine and possible suspension from the gym.

STEAM ROOM - There have been times when others turn on the light without asking others already in there AND/OR turn on the hose and spray down steam room. ASK those around you FIRST if they don't mind. 

Most people are only annoyed when others just don't ask before using things when they were there first. ALWAYS ASK FIRST.

HOT TUB - If you are just getting out of the sauna, it is expected of you to rinse off before getting into the hot tub. No one wants to swim in your filth. If someone is in the hot tub already and you want the jets on, ASK THEM FIRST if they don't mind you turning them on...they were there first.

POOL - I'm not a huge fan of swimming, but I've heard when it's so busy you have to share a lane, you stay on the RIGHT side of the lane. I've also heard some people think it's best to just wait until the other one is done with their laps (which sounds way less time efficient than the other way). Any swimmers out there that care to elaborate on that issue??

So, again, general rule of thumb is do unto others as you would want others to do to you.

Have I missed any??

What are some other gym etiquette rules you have thought of?? Please share!