Eating Clean: Cauliflower "Fried Rice"

I have officially given up brown rice!

Okay so I first saw this recipe on Facebook, then on Pinterest. At first I was like um, no there's absolutely no way that will remotely taste the same as the real deal. But I'm not the one to shy away from a challenge in the kitchen (just like here). So I wrote down my ingredients and set off to the store. Y'all...I made this last night and it was UH-MAZE-BALLS! Not even joking, I could have ate the entire batch I made. (Which was about seven portions too many!) So lets get to the fun stuff! 

Ingredients:

*1 Tablespoon + 1 teaspoon sesame seed oil

*2 eggs

*1 small head of cauliflower

*1 lb bag of mixed vegetables

*1/2 chopped onion

*3 cloves garlic, minced

*salt & pepper

*3 Tablespoons liquid aminos (or low sodium soy sauce)  

Directions:

1. Combine 1 teaspoon sesame seed oil with eggs in a bowl and whisk to combine, set aside.

2. Chop cauliflower into big chunks then use a food processor with grating attachment (I don't have one of these so I just used a box grater and grated the chunks that way). 

3. Heat the 1 Tablespoon of sesame seed oil in large skillet (or wok) over high heat.

4. Add cauliflower, onion, frozen vegetables and stir fry for about 3-4 minutes.

5. Add garlic, salt and pepper and continue to stir fry for about 30 seconds.

6. Push mixture to the sides of skillet to make a hole in the center and pour egg mixture into the middle and scramble.

7. Add liquid aminos and toss to mix.

8. Serve and enjoy!

PLEASE let me know if you try this and how much you love it!

5 Exercise Myths Debunked!

Tackling Common Myths!

So here's the thing, we live in a world where we no longer have to worry about how we are going to find answers to any question we can possibly have. We literally have the opportunity to google ANYTHING within a matter of seconds in our palms at at time of the day. Technology driven world at its finest! Most of the time this is fantastic news!! However, along with that also comes SO much different information that we are left wondering what is actually valid and what isn't. I know this first hand, I'm currently taking a Intro to Nutrition class right now and in some of my projects I have to go out and research different meal plans and decide whether or not they are an effective treatment for any of my given patients. Let me tell you, there is SO much misinformation out there that will lead you down the wrong path if you aren't careful!

With that said I wanted to take some of wrong information or myths I hear the most often and shed some light and clarification on them! So let's get started!

Myth #1: You only need to do cardio to lose weight.

Y'all, I cannot even begin to count how many times I hear this! It's simply not true! Women will spend hours upon hours walking on a treadmill or using the elliptical with the hopes of shedding some major lbs. The thing about cardio that throws people is yes, you will burn more calories in those moments of exercise BUT what they don't realize is that once you are done, the calorie burning is over as well! Whereas, when you strength train and start building lean muscle, you continue burning calories throughout your entire day! So my best advice is to incorporate both! It's always a good idea to keep your fitness interesting but just remember, strength training is important!!

Which leads me to my number 2 myth..

Myth #2: Women will get bulky and "manly" looking when they lift weights.

This is probably one of the MOST common things I hear on a regular basis and it makes me want to hug these poor women and let them know how very very very wrong they are! I used to be one of those girls too! The big bulky guys over by the weight sets in the gym terrified me and I would keep my happy little booty on the stair climber! So here's the thing, men and women have very different hormone levels. One of them being testosterone, which is what makes men bulk up and women don't! It would literally take HOURS upon HOURS at the gym DAILY, not to mention a TON of specific food preparation for women to bulk the way men do. What does happen when women lift weights is they build strong lean muscle which in turns burns more body fat and calories (even at rest!). 

Myth #3: You can spot reduce fat from certain areas of your body.

That would be the dream wouldn't it? Unfortunately darlings, it just doesn't work that way. :( This is the most common when people talk about wanting flat tummies and these awesome abs. If that was the case I would have a six pack a YEAR ago when I started my fitness journey! Ha! The key to having a flat tummy, a nice round booty, killer cut arms and nice quads is all over body training! You body is going to chose on its own what is going to go first and there is nothing you can do about it! Funny for me, usually the area women start losing weight first is their chest (which actually upsets most!) and as we all know that just simply wasn't the case for me! I worked and worked and shredded and shredded but my chest was a stubborn little biotch. For me, the rest of my body got so much smaller that the size of my chest became more and more uncomfortable so I actually ended up having a surgery to help. (But that is a whole other story for another time!) So the point I am trying to make, just start and keep going and eventually everything is going to fall into place! 

Myth #4: You can out-train a bad diet.

I said it above and I'll say it again, that would definitely be the dream wouldn't it?! Can I get an amen!? Ha! I have said it time and time again. I was THAT girl. I would train HOURS at the gym and then on the way home I would stop at chickfila for their chicken mini breakfast. E.V.E.R.Y.D.A.Y. I mean obviously, busted ass at the gym so I DESERVED those delicious mini heaven chicken bites! Yeah, I wondered why I didn't see the results I wanted! BUT WHERE ARE MY ABS?! Alissa, they are hiding underneath all those bad eating habits. So here's the thing, eat well, that means real whole-foods. Vegetables, fruits, HEALTHY fats. whole grains. Your nutrition accounts for about 85% of your results. So why on earth would you want to kill yourself going hard at the gym only to completely cancel it out with that greasy burger and fries? Now if you've been following along with me, you know that I LOVE to preach about the 80-20 rule. Eating clean and healthy 80% of the time and indulging in my favorite treats the other 20%, its all about finding a good adequate balance!

Now, for our last myth..

Myth #5: You have to severely restrict your calories to get that goal body of yours.

I keep hearing about all these SERIOUSLY calorie depleted starvation diets that are circling around social media. Just hop on Pinterest or Instagram and you can see a ton of examples. So here's a little inside scoop, these fad diets are NOT healthy!! Or even effective. Sure, you'll lose a few pounds while you're on it but as soon as you start eating normally again they come jump right back on. Not to mention, is it really worth the misery you put yourself through? Not for me! So what is the best way to get your goal body? Filling up on nourishing whole foods! Don't overeat but don't obsess over calories. That just makes for a miserable life. Did you know I don't count a lick of calories and have never on my journey of losing 30+ lbs? Thanks to my handy dandy color codes containers from my homegirl Autumn (from the 21 Day Fix and Fix Extreme) I have not had to worry about calorie counting, carb counting, measuring out meat, etc. I have had the ability to learn how to effectively eat a correctly portioned day of meals consistency and ((SHOCKER)) it's been the ONLY thing that has helped me lose weight and KEEP IT OFF! 

If you are interested in finding out more about this program or any other Beachbody program be sure to leave me a comment below or find me on facebook and send me a message here!

Eating Clean: Chicken & Shrimp Jambalaya

Serve with Roasted Broccoli and You'll Thank Me! :)

So here's the thing, I have never personally had jambalaya before. Ever. I wasn't even quite sure what it was when I saw this recipe on Pinterest. But the ingredients sounded delicious so I thought I would whip some up! So here is my disclaimer: This stuff is pretty spectacular tasting BUT I have no idea if it actually tastes like jambalaya. Ha! I will say that I made like WAY too much and continue to eat it for a week so, obviously, it was pretty dang good!

So on to the recipe!!

Ingredients:

*20 large pre cooked shrimp

*8 oz precooked chicken breast, cut into 1" pieces

*1 low sodium turkey sausage (here's the thing I could NOT find this anywhere so I made my own out of ground turkey, cumin, garlic powder and red chili flakes)

*1 med onion, chopped

*1 large bell pepper, chopped

*1 can low sodium organic stewed tomatoes

*2 TBSP minced garlic

*1 TBSP salt-free Cajun seasoning

*2 cups precooked brown rice/quinoa/couscous

*1/2 cup low sodium chicken broth

*1 tsp sea salt and pepper

*organic coconut oil

Directions:

1. Preheat oven to 375 degrees

2. In a large mixing bowl, toss together all ingredients, and mixed well.

3. Prepare 2 foil pouches. Rub each piece of foil with coconut oil.

4. Divide mixture evenly into each of the pieces of foil and seal.

5. Place into baking pan and bake for 20 minutes.

Let cool and enjoy the yummy goodness!! If you try this recipe out PLEASE come back and let me know how you like it! For more fitness and health tips come be my friend on Facebook, I'd love to meet you! https://www.facebook.com/alissa.tarner

Challenger's 21 Day Fix Results

Hellllllo fit family and friends!! Today I wanted to do something a liiiiittle different. Normally I'm all up in this bloggy blog of mine yacking about my AMAZING transformation from almost a whole entire year ago. Today however, I'm going to talk to you about one of my challengers and her awesome and inspiring transformation.

So a little back story, this little lady right here was actually one of my "free" leads. Which basically means since I am an emerald ranked coach I get "free" customers which are people that signed up to do a beachbody fitness program but don't have a coach. So I got an email one day that she had signed up, I immediately found her on facebook and added her in to my challenge group that was starting up.

She told me that she was a former athlete all through high school but after graduation she got a desk job and just wasn't very active anymore. She was tired of being upset with herself so she signed up for the 21 Day Fix program and was super excited to get started. So with the help of my coaching and the challenge group we got her all set up with a meal plan. She is also a college student working full time so the 30 minute workouts were PERFECT to squeeze in and I helped her put together a pretty rad budget meal plan for the 21 days. So want to see her results??

21 Day Fix Results!

BAAM!! Homegirl rocked the thang!! She lost 2.5" each from her hips and waist and 8.5" total all over! ALL IN 3 THREE WEEKS!! Plus, this was just her first round!!! The way she lit up when she shared these pictures with me is what makes my job and hard work I put into my challengers worth it. People will drag their feet coming up with excuses as to why it won't work for them, you just need to throw them out...because clean eating, working out (for only 30 mins a day whhhhhat?!) it works!!!

If you are interested in hearing more about my challenge groups or joining in for my next one please fill out the application below!! Why shouldn't that next amazing transformation be you?!

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Don't Worry, I'm Back!

Oh, hi there!

Oh my, oh my, oh my. Last post was from the BEGINNING of March! The BEGINNING people!! AH! I'm so sorry to all my lovely friends and followers (if you are even out there anymore). I have been BOMBARDED with life!! So just in case you forgot what my face looks like...its up there! 

So what the heck has been going on? Well, I got buried under school homework trying to finish up the semester for one. Another I've been busy trying to get planning under way to marry this guy next year (4/23/2016!)--->

I've got the prettiest fiance around!

Oh and of course we can't forget my most demanding of my time...this crazy boy--->

That time you're baby's got more swag than you!

Needless to say, I've been a bit overwhelmed! So my poor little ole blog took a backseat to life's crazy! BUT I have successfully finished two of my hardest classes and I only have 3(!) more weeks until I'm officially on summer break for school! Which means, I am back in blogging action!!

Now let me clarify, I might have not had a spare second for blogging but that in NO way means I've been dipping out on my fitness and healthy eating! Matter of fact, I have now finished up ALMOST three rounds of the 21 Day Fix Extreme. Adam and I have quit smoking for almost two entire months! And wait...can you keep a secret?? **I think I'm actually starting to see some baby abs poking through...say whhhhhhat?!**

So the last few weeks I've been doubling up on my workouts trying to get the most bang for my buck since I will be having a surgery done at the beginning of June that will leave me unable to workout for like 6 weeks (sad face!). Now more than ever is my time to make sure my meals are IN CHECK and I need to feel my best going in because I might go a little crazy not being able to workout that long!

Keep on truckin'!

So like that picture up there says, I am destined for some amazing changes because I've sure been in some chaos recently! But I'm back and I'm ready to keep on sharing my fitness journey with you all who take time out of your day to read this little space of mine! Thanks for keeping me at my best!!

Eating Clean: Shakeology Brownies

Chocolate Heaven!

Okay, seriously, I think I have fallen in, EL OH VE EE, LOVE!!! So on the 21 Day Fix Extreme you are not supposed to have any "cheats", such as the wine and chocolate you are allowed to have with the original. Man oh man though, I needed something sweet this week and I could not stop craving it no matter what I tried to do to make it go away. So I set off to Pinterest and low and behold I found this gem of a recipe for Shakeology brownies!

So all you need is a tsp of coconut oil, a scoop of chocolate Shakeology and water. Melt the coconut oil in the microwave and add it to the scoop of Shakeo and add some water. Mix until it gets a paste like consistency and form into a brownie on a plate. Good news about this recipe is it requires ZERO cook time! AND ITS 21 DAY FIX EXTREME APPROVED!! It will count as 1 Red and 1 tsp for your containers, but it was completely worth it to me!

**SIDE NOTE** After making this for like the bazillionth time I found out that if you add a decent amount of water to it it becomes more like brownie batter (who doesn't love brownie batter?!) So I've been making that and then using my strawberries to dip them in it. OH.MY.GOSH.SO.GOOD.

So next time you are dying for something sweet try this little trick! Its completely guilt free and completely delicious! 

12 Habits to Form to Make Eating Better Stick!

So its the new year! Happy 2015 everyone!! With the new year its always a the most popular time that people reflect on the past year and start making decisions to better themselves in the coming year. For many of us that means figure out how to stay out of the drive-thrus!!! While I will preach up and down all day long how Shakeology is my number ONE defense about the dreaded fast food lanes because its fast and..SURPRISE, cheaper; I know there are some other things you have to learn to do in order to be successful in eating better! So here's the run down:

1. Set Goals: For some reason this one is the hardest for me. I tend to sit down and take a HUGE chunk out of where my life should go and end up completely overwhelming myself. The key is to take things a little at a time. Your overall goal might be to completely cut sugar out of your diet, but shocking your system and cutting it all out at once is going to make you miserable. Start with the goal of cutting out cokes, or that extra piece of chocolate you have while you're sitting at your desk. Write out a list of the things you want to change and think about the small things you can do that will compound over time to change the way you are eating. Tell people about your goals, post them on the pantry or fridge door so that you constantly reminded and motivated to keep on track! Changing how you eat is a such a mind game so setting small goals and achieving them gives you a sense of satisfaction.

2. Have Realistic Expectations: If you just down right cannot stomach peas, don't decide to eat them for your dinner veggie. Don't push yourself so hard to change that you are completely miserable, that will do no good and you will end up quitting. For example when I'm planning out my meal plans for the Fix I look at the list of foods I'm allowed and I pick out the ones I actually LIKE and then figure out how I can combine them into a solid delicious meal and then SURPRISE I actually still enjoy eating!! I'll be real honest and tell you its going to take a bit of a learning curve and you are going to have speed bumps that knock you off track every now and then but the key is to jump right back on and keep on trucking.

3. Be Proactive: Find the foods you like that are healthy to snack on. Almonds, homemade trail mixes, Shakeology. Bring it with you in the car, work, etc. The best idea is to leave a little "just incase" stash in you car JUST INCASE you get stuck somewhere unexpected and need something to eat! It will keep you out of those fast food lines and keep you guilt free!! Make a plan, go shopping and stick to your plan! And of course make sure its things you actually ENJOY otherwise you are NOT going to be too happy and you'll probably end up giving up within a few days time!

4. Consistency is Key: Most people respond well to consistency. Make a plan and stick to it. Try to eat at around the same times daily and keep to the same portion size and caloric intake.. Your body will recognize this pattern and in turn keep your metabolism burning and your energy levels will stay high. You will feel better, and get in a healthy routine. It is easy to sabotage yourself by grabbing nasty snacks to meet uncontrolled cravings. The time you spend on planning and consistency is a true investment that will benefit you for the rest of your life.

5. Be Flexible: Of course, even the best plans fall short at times. Life can sometimes get the best of all of us. Sometimes your eating routines need to change. Where you can, try to plan ahead for these events and have items on hand you can take with you when you’re in a rush or are eating out. Example: Bag of almonds, protein bars and shakes, fresh fruit. Also educate yourself on nutrition through the internet, books, and magazines. You can use this knowledge to help you improvise and find foods that are compatible with your diet, for example if you are out with friends or stuck with no time to cook. Find items that are less time consuming that you can take with you in a pinch.

6. Don't Be So Hard On Yourself: Nobody is perfect all the time. If you mess up, miss a few meals, or even have a bad couple of days, just pick yourself up and get back on track. You’re doing this for you, and the added stress of not living up to your own expectations can lead to a total diet derailment. Being healthy and eating healthy does not mean you can’t enjoy foods not on your meal plan. So don’t be so hard on yourself. YOU CAN DO IT!


7. Stick With Your Plan: It takes time to develop healthy behaviors. After about a month of eating better consistently, you will have developed a habit. You will find that everything you initially may have had a hard time doing becomes more effortless and be a normal part of your day to day life.

8. Have Fun: Eating right takes dedication, commitment and sacrifice. Don’t stress yourself out over small bumps in the road. You have the power to change any negative into a positive, and you have the choice to have a positive outlook regarding any situation you find yourself in. Find fun ways to keep yourself motivated. Get friends and family involved. Set challenges at home, with friends, or at work to start eating healthier. Take the time to cook and try new and interesting recipes. You are making change for the better, so why not make it enjoyable.

9. Give Yourself Praise: You are not a dog so don’t reward yourself with treats. Realize that changing your eating habits can be a daunting task for anyone. Just think how long you have had your current habits and know that changing those habits will not happen overnight, but with time. Congratulate yourself on any healthy changes you make, you deserve the praise. Praise builds confidence and makes you feel good about the healthy choices you are making, and in turn help keep you on your path to betterment.

10. Don't Rush Into This: People always start with the best of intentions and will try and do everything at once. They get overwhelmed and quit before they really even started. Small changes add up and can make a huge difference. Work on one thing at a time and keep adding to it. Before you know it you will have many healthy habits that incorporate together to make a healthy lifestyle and a healthier and happier you.

11. Its About the Journey, Not the Destination: To live a healthy lifestyle is never easy. In order to enjoy this lifestyle with all the ups and downs, we must enjoy the process and the journey on the way to our destination. Once we hit our destination we immediately look to the next mountain top and we either want more, or worst case scenario we think that we have accomplished all we need to and we relax on all of the things that got us there in the first place. Take pride in small victories along the way, they add up.

12. Measure Success and Start New Goals: Making successful changes means measuring your progress towards your goals and recognizing your accomplishments. As you meet short-term goals, you can plan the next steps with more confidence. Constantly re-strategizing your goals takes long-term visualization. That long-term vision needs to be broken down into doable steps.

Eating Clean: Chicken Fajitas

Better than On The Border!

So as you all probably know by now I'm doing the 21 Day Fix Extreme. I'm in my last week of the first round! So to keep things exciting I love trying out new dinner ideas. I have been so shocked over how many yummy things I have found that fit right into the program, but these were BY FAR the best things I have tried yet so I had to share them!! 

21 Day Fix Extreme Chicken Fajitas:

Ingredients:

*1 lb Boneless, Skinless, Chicken Breasts

*1 Large Bell Pepper

*1 Medium Onion

*1 Can Diced Tomatoes

*2 Tomatoes

*2 TBSP EVOO

*2 tsp Chili Powder

*2 tsp Cumin

*1/2 tsp Garlic Powder

*1/2 tsp Dried Oregano

*1/4 tsp Sea Salt

*Shredded Cheddar Cheese

Directions:

1. Preheat oven to 400 degrees.

2. Slice the chicken into strips and place in a greased 13x9 baking dish.

3. In small bowl mix oil, chili powder, cumin, garlic powder, dried oregano and salt and drizzle mixture over chicken.

4. Slice onion and bell peppers and put into dish with diced tomatoes and sliced tomatoes and stir everything to mix well.

5. Bake for 30-35 minutes.

6. Remove from oven and sprinkle cheese on top.

If you are following the Fix meal plans this will account for 1 red, 1 green, 1 yellow (if you use a whole wheat tortilla), and 1 blue (if you use cheese).