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A Dirty Trick and Delicious Egg Salad

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Yesterday, Brian, Kate (a good friend from Butler), and I all pulled a dirty trick on someone.

We told one of our dear friend’s, Caitlin who just graduated from pharmacy school, that we would not be able to make it to her graduation party in Chicago.

That was a lie.

Kate drove up from Louisville to meet us in Indy so that we could all drive up to Chicago together to surprise her.

We needed a little fuel for the three hour drive, a mocha light frappacino fit the bill for me!

Once we arrived, we had to take cover and hide so that as soon as she came into the kitchen we could jump out and yell “SURPRISE!”

We got her good!

She was so surprised to have us there, and I am so glad that we were able to make the trip.

She then spent a little time opening some gifts.  Of course, Brian and I wanted to get her the best gift possible.  So, we got her a car. A Mini Cooper to be exact….a mini Mini Cooper 🙂  The doors open, and it moves when you pull it back on a flat surface.  She will definitely get some good times out of that little gem.

We then spent the evening drinking wine, visiting, and just hanging out.  It was a perfect night, and I am so glad we were all there together to celebrate Caitlin’s hard work.

Congrats Caitlin!

We stayed the night at Caitlin’s then woke up bright and early to get back to Indianapolis today.

Lunch

When we arrived home, it was about lunch time.  I was pretty hungry and egg salad sounded delicious to me!  I honestly can’t even tell you the last time that I had egg salad, so I had to text my mom to double check on the ingredients that I wanted to use.



I remember my mom making egg salad sandwiches when I was little, and I absolutely loved the tanginess of the mustard with the creaminess of the egg.  So delish!

Delicious Egg Salad

Yields: 2 Servings

Nutrition Information:  Calories 119.8  Fat:  4.3g  Carbs:  4.5g  Protein:  16.9g

Ingredients

  • 4  hard boiled egg whites
  • 2 hard boiled eggs
  • 1 celery stalk
  • 1/4 cup onion, chopped
  • 1/2 tsp salt
  • 1/4 tsp garlic
  • 1/4 tsp pepper
  • 1/4 cup nonfat plain Greek yogurt
  • 1 Tbsp mustard

Directions:

Begin by hard boiling your eggs.  I used the good old Krups egg cooker, but you could do it the old fashioned way by boiling the eggs in a pot of water.

I then peeled all of the eggs, and removed some of the egg yolks.  I combined all of the ingredients in a large bowl and mashed it together with the back of a fork until it was my desired consistency.

Then, you are able to serve the salad any way you like!  It would be great as a sandwich or a wrap, great to eat on it’s own.  I served mine up with a big bowl of spinach, cucumbers, and tomatoes.  So summery and soooo good!

The salad was completely delicious, and tasted exactly as I remembered it tasting even though I subbed some Greek yogurt for the mayo.  I know that sometimes subbing Greek yogurt for the real deal mayo sounds great but can end up tasting not so good, but honestly this recipe is perfect for subbing.  You will not miss the fat, you will not miss the flavor, and you will not miss the calories or extra protein 🙂  This swap is totally worth it.

Question of the Afternoon:

  • What childhood meal have you been wanting to recreate recently??

My New Favorite: Frozen Cherries!

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Last night was a pretty simple and great night.

After arriving home from work, I immediately changed my clothes so that I could get between 7 and 8 miles in on my running log.  My time wasn’t that great, there were lots of stops and starts due to stop lights, but I logged 7.5 miles.

Due to a kind of wacko schedule, I have been completing my long runs in Friday evenings after work.  When it comes to working out, it is ALWAYS easier for me to do in the wee hours of the morning…so running after a full day of work is tough for me.

In order to prepare for my long run during the day yesterday, I made sure to do a couple of things thanks to some comments on a post on the Fitfluential Running Board:

  • Eat well throughout the day. (I packed extra snacks so there was no chance that I would be hungry or lacking energy)
  • Drink plenty of water. (I tried to drink a full large Tervis of water every hour!! Boy did I go to the bathroom a lot!)
  • Get up and move around. (I tried to get up and move around when I filled my bottle each hour.)

I think all of those tips were great, and I felt much better than last week when I went for my evening run.

After the run it was time for dinner (gotta refuel!) and grocery shopping.  It was just a quick trip to the store to purchase some veggies, cheese, eggs, and Greek yogurt.

 

Then, it was time to relax…such a nice, stress free evening!

Breakfast

While at the grocery store yesterday, I had the urge to purchase something new.  Frozen cherries.  I have seen them in the stores many times, but I never thought that I would like them so I never purchased them.  Well, I saw a little recipe that Runner’s World tweeted yesterday that called for frozen cherries.  The recipe sounded delicious…so I bought some, and boy am I glad that I did!

Seriously, those little gems taste like sweet sweet candy and I could probably eat the entire bag in one sitting!! Yum!

I made sure to incorporate them into my smoothie this morning:

 

  • 1/2 cup frozen cherries
  • 1/3 frozen banana
  • 1 cup unsweetened original almond milk
  • 3/4 scoop protein powder of choice
  • 1/4 cup nonfat plain Greek yogurt
  • 1 Tbsp unsweetened cocoa powder
  • 1 tsp instant coffee
  • 1 packet Truvia
  • ice cubes for thickness

The cherries gave the smoothie a creamy milkshake-like texture and it was OH SO GOOD!  I just kept mmm…mmm…mmm..ing my way through it 🙂  Thank goodness Brian wasn’t awake so I didn’t have to share with anyone 😉

Workout and Afternoon Plans

Now, I am off to practice Body Pump then teach it.  Then, Brian and I are headed out for a super secret surprise trip…don’t worry, I will tell you tomorrow!

Have a great Saturday!

What New Foods Have You Fallen In Love With Lately???

  • Frozen cherries!!

Staying Healthy in the Summer Heat

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Today, I asked Andrea, a great friend from my good old days at Butler University, to guest post.  She recently started her healthy-living blog, and I absolutely love it!  I love reading it, and I love being able to talk about blogging, healthy eating, exercises, and how sometimes it’s nice to enjoy just a plain old good glass of wine.  After all, it is all about balance 😉

Andrea shares some great tips for staying active and healthy in the summer heat while keeping up with a busy schedule.

Guest Post:  Staying Healthy in the Summer Heat

Hi everyone!  My name is Andrea and I blog over at www.A-Doctor-In-The-House.com.  Here is a little bit about me:

I am a third year medical student at Indiana University School of Medicine and I am obsessed with all things healthy-living and science of course 🙂

Typical Day Going To Work 🙂

I just started my blog in June and I am loving every bit of it already.  My goal is to share recipes, work-outs, tips for staying healthy, and sciency facts.  Another huge goal for my blog is to meet new people and learn as much as I can about food, fitness, and everything in between!!

I met Tara when we were both in college at Butler University.  I was actually really good friends with her fiancé Brian all through college because we were both headed in similar directions- he was going to dental school and I was off to medical school.

When Tara started her blog, I was hooked from the very start.  I have been an avid reader and I can honestly say that her blog was a huge inspiration for me to start one of my own.  When she asked me to write a guest post, how could I not be thrilled??

Since it’s right in the middle of summer, Tara asked me to blog about how I stay active and healthy all summer long.  I find myself longing for the days when summer was an actual vacation and I could take as many pilates classes as I wanted while grilling out every night.  Unfortunately, I’m stuck in the hospital all day basically every day and so fitting in a healthy life-style is a challenge that I’m still facing.  I learn new tips and tricks all the time and I hope to share them with you!!

Here’s how a busy medical student stays healthy in the heat:

1.  Get outside!

Just being outdoors makes me feel better and gives me energy to make good choices throughout my day.  Summer is the best time to take advantage of long days and warm weather so whenever I can, I get my butt outdoors.  If I don’t have to be at the hospital early, I will run outside in the morning.  Just a quick 3 miles is enough to wake myself up and start the day on a great note.  If I happen to get home early, I will take my workout to a playground!  There is a great park about 1.5 miles from my house- run there, do some push-ups, lunges, and other strength work around the playground, run back- you’ve got a great workout that makes the time fly by!!

Ducks along the canal I like to run on!

2.  Get grilling!

Fire up the grill because it is the most delicious way to prepare healthy food all summer.  Plus- it saves your kitchen from heating up the entire house.  I have made grilled kabobs, Vietnamese marinated beef for spring rolls, and tons of veggies this summer.  You can check out some of my recipes on the Food page of my blog.

3.  Get prepared!

This doesn’t apply to summer exclusively.  I have found that when you live a busy life, the only way to be successful when it comes to staying healthy, is to plan ahead.  I make most of my food for the week on Saturday or Sunday (whichever day I happen to have off from the hospital).  This way, it’s a no-brainer when I am packing my lunch in the dark at 4am.  I have tons and tons of friends who eat out every day and not only does this make me cringe thinking about how much money they spend, but also how many extra calories they would save by making meals at home!

So there you have it! My 3 best tips to stay active and healthy this summer.  I try to remember every day that life is a balance.  You won’t see me pass up too many trips to get frozen yogurt, and trust me- I load it up with all the toppings!  I have to miss my workouts every now and then when I’m studying hard for an upcoming exam.  No one is perfect all the time!  But the fabulous summer weather makes it easier to get moving outdoors and be active.  And don’t forget summer produce!  I’m pretty sure I could eat a whole watermelon by myself!

These are healthy cupcakes with a secret ingredient in the frosting!  Check out the recipe on my blog 🙂

Enjoy your summer day and I hope you go do something fun outside!
//

Koru: Representation of Strength

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First things first…breakfast!

I started out my morning with a batch of protein pancakes topped with homemade almond butter, strawberries, and a side of Greek yogurt.  So good! Breakfast is definitely my favorite meal of the day.

I needed to start out the day with good fuel in my tummy, because today is a very exciting day for me.

The gym that I teach Body Pump at launches the new release of Body Pump today…and I am teaching two of the tracks!

If you are new to the blog, I recently completed the initial training module for Body Pump, and I am loving every step of this new fitness journey.  I worked hard to create a great video tape of a class that I taught, sent it in and I am anxiously awaiting the video assessment results.  In the mean time,  I have been subbing classes and I also started teaching my very own class once a week.

Secret Package

On Thursday, I got a notice in the mail that I had a package waiting for me at the post office.  I had just ordered a Les Mills Body Pump workout tank top, so I thought that is what my package was.  Because I head into work before the post office opens, I had Brian pick up the mystery package.

Once he picked up the package, he called me sounding pretty confused.  I thought for sure that the package was my new workout top, but Brian explained that the package was very small…too small for a tank top, and from Indonesia.  What could it be???

When he opened it up and explained to me that it was a bone carved necklace, I knew exactly what it was!

When I started attending Body Pump and other Les Mills classes, I noticed similar necklaces on the instructors’ necks.  When I was in training, the trainers and some of the participants had necklaces on too.  I didn’t know what the necklaces were, but I suspected  that they were a symbol Les Mills used to represent strength.

My mom, being the sneak that she is, secretly asked her Body Pump instructor about the necklace that she wore and where she could purchase one for me to help me in my new fitness journey.

The necklace is a New Zealand koru, symbolizing growth, new life, strength, and peace.  Because Les Mills originated in New Zealand, several Les Mills instructors wear these necklaces to provide them with personal, mental, and physical strength while teaching.

I received my necklace just in time to teach my first official class and right before the new launch.  It is the perfect symbol of strength and personal growth, and I can’t wait to wear it at each class and see where my new Les Mills and Body Pump fitness road takes me.

Wish me luck at the launch tonight!

Do you have anything that you wear or keep with you to help symbolize strength???

Friday Ants in my Pants

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It’s Friday the 13th!

Any spooky plans on the agenda today??  None for me, however, my day is off to a great start, and I just know that it is going to continue to be great.

 

Breakfast

I started out the morning with a delicious and creamy bowl of overnight oats topped with some blueberries and peanut butter.  Yum in the tum.

Workout

I then completed a super sweaty, intense, high intensity elliptical circuit that completely beats the boredom that can occur while using a cardio machine…trust me, I’ve been there.

And now, I am headed  to work….with the Friday ants in my pants.  I swear that it is almost impossible to sit still and focus for me on Fridays…don’t tell my boss that!!  I am so excited for AFTER work, because I have a special surprise date night planned for Brian and I.  He has no idea what I have up my sleeves!! 🙂

What are your Friday night plans??

 

How to Streamline Your Week Nights: Sunday Meal Prep

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Yesterday, Brian and I started off the morning pumping iron at the gym.  Brian went through my chest and back workout with me, and it was so great!  I don’t mind working out on my own, but I feel a different level of intensity when I am working with someone else, I have the ability to push myself that much harder.

While I love working out, and enjoy it as a hobby, Brian doesn’t have the same feeling about heading to the gym.  He is a great sport and has run two races with me, allows me to take him through workouts, and puts up with all of group fitness class planning, training, and everything else that I put into my fitness obsession.

When Brian told me that he would head to the gym with me, I was so excited because I honestly felt as if it were a new way for us to bond.  Overall, he did an amazing job and we both challenged each other…but I think that we will make things a little harder next time 😉

Lunch

After our workout, we headed to church and then to lunch at Panera with my sister.  Boy, do I love Panera!  Today, despite the 100 degree heat, I opted for the you pick two with blackbean soup and the Thai chopped chicken salad (minus the fried wonton strips, the chicken, and dressing  but with extra edamame added…boy am I difficult!)  It was great to see my sister, because even though we live close,  I don’t see her nearly enough.

After lunch and chatting about an upcoming family vacation to Florida Brian and I headed to the store to purchase some groceries for the week.  After the grocery, it was time to prep my meals for the week.  I swear, each week I get faster and faster at the process.

Sunday Meal Prep

Getting ready to roast some veggies

It helps that Brian was my partner in crime and assisted me in prepping our food.

Since I began working full-time in addition to teaching group fitness classes throughout the week, I realized that coming home at 6pm, preparing dinner, packing lunch for Brian and I, preparing for my group fitness classes, and doing whatever else comes up for the day didn’t leave me with very much time for spending time with Brian, or just spending time taking a break.

I have found that prepping my food on Sunday is the only way that I can not spend 3 hours in the kitchen when I get home from work at 6pm.  So, I designated Sundays as my food prep and grocery day.  Two things that I absolutely love to do, but when I am short on time….they can seem more like chores and the joy is taken out of the activities.

The foods that I prep on Sundays (and maybe a bit on Saturdays) are:

  • On the Go Breakfast Biscuits:  these are great to throw in a little plastic container to eat after teaching one of my group fitness classes at my desk at work.  I think they are even great cold, and they do not take long to bake up at all.

  • Roasted vegetables and/or sweet potatoes: I use the same method for both of these.  I simply chop them into the desired size and shape, spritz the pan with nonstick cooking spray, and toss the veggies in garlic salt.  I then place them in the oven on 400 degrees for around 20 minutes, and stir them up at the halfway point. It is so simple and delicious, and these taste great heated or cold as well!

  • Baked Oatmeal:  I make these little oat cakes in various flavors by simply adding various fruits, or no fruit at all!  I store them in the fridge and incorporate them into my breakfasts throughout the week either eating them on their own, mixing them with Greek yogurt to make a little parfait, or topping a smoothie bowl.

  • Barley, quinoa, or brown rice:  These are great to make a large batch of because they can be easily heated up and doctored up as a side dish, or made into a little salad by simply adding protein and veggies.
  • Chopping up veggies that I like to eat raw for lunches:  It is so simple and easy to grab the amount of veggies you want and stick them in a baggie to toss in the lunch box, and if you decide you want to cook them up for a meal later in the week, they are already bite sized!

I find that prepping these simple foods on the weekend completely streamlines my week.  I truly enjoy eating foods that I have prepared, and it takes a lot of time to prepare them…but one thing to remember is that it is not impossible.  All that it takes is a little bit of pre-planning, and maybe a little bit of help from your partner in crime (thanks Brian!) 😉  Of course everything doesn’t always go as planned, but if you have a plan for the healthy meals that you want to eat for the week, and the foods are readily available than there are no excuses between you and your healthy, delicious, satisfying meals!

 

What do you do to streamline your week night routine??  Do you prep most of your meals on one night?

My First Award!

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***Sorry about the weird Friday/Saturday confusion and double post….I WAS EXPERIENCING TECHNICAL DIFFICULTIES!!!!

Hello Saturday everyone!

After a very successful and fun wedding night I was surprised to actually feel not too tired or hungover when I woke up this morning.  My friend, Erin, got married yesterday and everything about the wedding was beautiful, fun, and perfect…I will post an update with pictures soon!

I purposely scheduled a 10am appointment today for an oil change to get me up and moving early, but not too early, so that I could make today a productive day.

Before heading out to the car place, I made myself a little smoothie bowl….

I topped it with half of a baked oatmeal and a tablespoon of almond butter.  It was so refreshing, considering the 100 degree weather outside!

I was very excited to make my smoothie because I received my protein powder in the mail on Thursday!!

For the past month, I have been trying to stomach a plant based protein powder that I absolutely HATE but couldn’t stand the thought of just pitching….well I had had enough of it and went in for the good stuff.  As of right now, Sunwarrior is by far my favorite!

My First Award!

On the 4th of July, I was surprised by a little message from one of my friends who has a blog too!  She nominated me for an award! But not just any award, my very first ever blogging award.  I am just tickled 🙂

I have been nominated by Andrea, author of the blog A Doctor in the House,  as a recipient of the Very Inspiring Blogger Award.

This award requires a few things:

  1. Display the award logo somewhere on the blog.
  2. Link back to the blog of the person who nominated you.
  3. State 7 things about yourself.
  4. Nominate 15 other bloggers for the award and provide links to their blogs.
  5. Notify those bloggers that they have been nominated and of the award’s requirements.

Seven Things About Me

This is always the hard part!

1.  My favorite food is ice cream, although I don’t eat it nearly, as often as I like so that it stays in the “special treat” category and I never get sick of it!

2.  The only time in my life that I was abroad was when I went to work on a cruise line as the Fitness Director.
can you spot the cruise ship??

3.  I was never considered “athletic” or into sports in high school.  I was into show choir and cheerleading….we were required to wear fun outfits, be high energy, and act super happy…count me in!

4.  I am very directionally challenged…basically that is an understatement, I can’t get anywhere without Gabby my Garmin.

5.  Before working on the cruise line, I had only taught two group fitness classes and had never used my personal trainer certification.  I actually got  certified as a personal trainer AFTER I was hired for the position!  Now, I have trained many clients and am comfortable teaching yoga, pilates, any strength and conditioning class, cardio focused classes, indoor cycling, Body Pump, core classes, and stretching classes.

6.  I broke my arm in 7th grade while riding a motor scooter at my friends house….I never have been a good driver.

7.  Since last October, I have decided to follow more of a pescatarian diet.  I eat fish, eggs, dairy, and plant based protein supplements to obtain my protein.  It may be a permanent change, it may not.  I am just experimenting with my body and trying to figure out what makes it function best!

Blogs I Find Inspiring
 1.  Kath Eats Real Food–  I started reading this blog  the summer before my senior year of college while interning in Washington D.C.  The very first blog I read! She is from Virginia, very close to D.C. which made the things she did every day and the places she went very relatable at the time.  I also loved that she was studying to be a Registered Dietician (something I hope to do someday!) And her food looks really tasty!
2.  Peanut Butter Fingers-I found her blog through Kath Eats and loved it from the start.  I too have a love for peanut butter, and love following her every day life.
3.  Fitting It All In-I think Clare is the blogger I feel that I relate to the most.  We are both similar in age, and the topics she writes about I swear…she pulls the thoughts right out of my head sometimes!  She recently obtained her certification as a Holistic Health Coach and is paving her way in the health and wellness scene day by day.
4.  Hungry Runner Girl-I LOVE reading about her funny life, and she is about to have a baby.  Her obsession with fro-yo and running makes me smile.  She has continued to run long distances all the way through her pregnancy!! (I think she is due in August!)
5.  Peanut Butter Runner-This is one of the newest-to-me blogs that I have started reading.  She is the general manager of a cross fit studio, a yoga instructor, and just completely awesome!  She inspires me because of the decision that she made not too long ago to completely trade her career in the business world for a career in the fitness and health world.
6.  Sweet Tooth Sweet Life-She is another blogger that recently made the career change into the fitness world.  She has great cupcake recipes (probably my favorite thing about her blog!) and recently started online personal training.
7.  The Identity Project-Kristen was one of my first friends at Butler.  She transferred schools after Freshman year and we lost touch, but I always remember chatting about food and fitness with her before class.  She started the identity project as a way for women to connect with each other and find their identities through faith.  A very inspiring blog indeed!
8.  Fitnessista-I love Gina’s style.  She posts about her new baby, the group fitness classes she teaches, and delicious recipes.  She does it all!
9.  Fit for my Fork-Sam is just great!  I have just recently started reading her blog, and one of my favorite things that she is currently doing on her blog is a Fit Body Fit Mind segment where bloggers guest post about their favorite health or self-help books…if you are looking for a good summer read, check it out!!
10. Daily Garnish-She is a vegetarian culinary school graduate with a brand new baby (who is adorable!) I love reading her delicious vegetarian recipes and about her day-to-day life in Seattle, Washington
11.  J’s Everyday Fashion-Whenever I am at a loss of what to wear, I turn to J.  She has great outfits, inspiration for more outfits, and tips about how to fit awesome clothes into your budget.
12.  Cotter Crunch-Lindsay is just great!  Her husband is a pro triathlon racer, and she is a nutrition manager and fitness consultant.  They are constantly traveling and racing…yet she somehow finds time to fuel their bodies well, and tell us all about it!
13.  Chocolate Covered Katie-I have always had a sweet tooth, and one of the things I love doing is healthifying a decadent treat.  Well, that is what CCK is all about!  She has found ways to make peanut butter cups healthier, ice cream healthier, and cupcakes healthier…check her out to have your sweet tooth craving satisfied!
14.  Lunchbox Diaries-Her comments are witty as she takes you through her daily life of trying to stay healthy while enjoy life.  This one really makes me laugh 🙂
15.  Steph’s Bit by Bite-Steph posts great how-to’s for various workouts and delicious and pretty meals and recipes.  Gotta love it!
Ok!  And with that friends, it is time to knock things off of that to-do list 😉  Happy Saturday!
PS My computer has been extremely slow, and I know I need to “clean” off my hard drive and put it onto an external hard drive…but I am not sure how to do that.  Any tech savvy peeps know what to do to help me out!! If so, shoot me an e-mail at trebleinthekitchen@gmail.com.  Thanks!