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The Day After

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I am sure that you all have heard that muscle soreness occurs the day after a workout, or that you can see the results of your workout the day after, but has anyone ever heard that you get extremely hungry the day after an intense workout?

Well, I had never heard of hunger striking the day after a workout, but believe me…today I felt it!  I felt like I couldn’t get enough food in my body…the entire day.  In fact, I still feel hungry.

While volunteering at the symphony I ate a full protein bar, rather than my usual half.

I then came home and had a large salad with tuna for lunch while clipping some coupons.

After the salad (and still clipping coupons) I was still hungry, so I mixed a little plain Greek yogurt, natural peanut butter, and sugarless jam.  Tasty….but I was still hungry.

Once my list was compiled, my coupons were clipped, and I was ready to head to the grocery store I made myself a small smoothie of 1/3 banana, 1 scoop of protein powder, 1 cup of unsweetened original almond milk, and some ice cubes.  Thankfully that held me over a little bit so I wasn’t soooo starving during my grocery shopping trip.

I then came home from the store, and as I was unloading the car I saw the UPS man arrive.  I had  been expecting a package, so I kindly asked if any of his packages were for Tara Deal…and one of them was!  This was a package from iherb.com.  iherb.com is a great site where I order my protein powder, certain grains, natural beauty products, and so much more!  This site is great because it has such a wide variety of items, gets orders shipped out promptly, is constantly offering different discounts, and always has a section on the web site dedicated to free trials.

This order included Plant Fusion protein powder which is a blend of pea protein, artichoke protein, organic sprouted amaranth powder, and organic sprouted quinoa powder, Maca Up which is a vegetarian energy protein made from pea protein, organic brown rice protein concentrate, organic maca root powder, and oat bran fiber.  Currently, I am experimenting with different types of protein to see what I like the best, and what my body likes the best.  I also ordered a jar of PB2.  Chocolate PB2 to be exact.  I have read about PB2 several times and have always wanted to try it, so I was very excited to finally receive it in the mail today!

PB2 is a peanut powder with 85% of the fat and calories removed without using chemicals.  All you do is simply mix it with water to get a peanut buttery like substance.  I am looking forward to making it a mix-in in my overnight oats and smoothies!

I also received a free trial sample of chocolate pea protein powder, digestive enzyme tablets, and kumquat jam.  I always love it when a freebie is thrown in.

Because iherb.com is so great, they have given me a special code to share with you.  If you use the coupon code OGA946 when you make your order as a new customer, you will receive $5 your entire order automatically!  Sounds like a great deal to me 😉

 

Once the groceries were put away, I was ready for dinner.  Since Brian was studying at the med school library, and I was on my own for dinner, I opted for my favorite meal of the day…breakfast.  I made some veggie scrambled eggs topped with the last of my mom’s homemade salsa.

Now, I am off to practice my Body Pump.  After all, I am making my Les Mills instructor debut tomorrow morning, and I want to make a great impression 🙂

Have a great evening!

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Completely Delicious Chocolate Protein Muffins

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Good Morning!

One thing I love about Thursday?  It is almost time for the weekend!  Which can often make it hard to focus on specific tasks that need to get done before the weekend.  This Thursday in particular just happens to be the day before my birthday!  Even though I will be spending most of the day studying for my BodyPump certification, I still have one more present to open from my parents, and Brian and I have a fun night planned together.

Anyways…back to today!

I started this morning off with my final BodyPump class before the big weekend.  It was hard work, but amazing….as usual.  I find that the hardest tracks for me are:

  • Biceps…seriously are killer.  It is a shorter track, but no matter what weight I have on the bar, my arms are shaking by the end…which is a good thing 😉
  • Shoulders.  I LOVE working my shoulders because I love the way defined shoulders look on a female, but this track is a tough one.  It’s a love hate relationship.

Breakfast

I then came home and my breakfast already prepped for me:

Overnight Peanut Butter Cookie Oats and Oat Bran

Mmmmmm....

In the bowl:

Mix all of the above ingredients together until well combined.  Allow to sit in the fridge overnight or for 30 minutes.  When  you finally remove the oat mixture from the fridge, stir in 1/4 cup of plain nonfat Greek yogurt to make them extra creamy.

These are completely delicious and taste like peanut butter cookie dough!

 

And as I promised yesterday, here is a delicious snack recipe!

Chocolate Protein Muffins

Ingredients:

  • 1/2 cup oats
  • 1/2 cup oat bran
  • 3 egg whites
  • 1 scoop vanilla pea protein powder
  • 4 packets of stevia
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1 cup organic unsweetened applesauce
  • 2 Tbsp of organic raw cacao powder (or unsweetened cocoa powder)
  • 1/4 cup sugar free jam (I used blackberry)
  • 1/2 cup of water

Directions

Preheat the oven to 350 degrees.  Mix the dry ingredients (flour, vanilla protein powder, baking soda, salt, stevia, and cacao) in a large bowl.

Mix the wet ingredients together in a separate bowl (egg whites, applesauce, jam, and water).

Add the wet and dry ingredients together.  Place in 12 prepared muffin tins (either sprayed with non-stick cooking spray, or lined with paper muffin tin liners).  Bake 20-30 minutes in the oven.

Allow to cool, and refrigerate to store.

Nutrition per muffin:

Calories:  43.7  Fat:  .5g  Carbs:  10.1g  Protein:  4g

These taste great with a little peanut butter on top!

A Little Surprise!

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Good morning!

 

This morning was one of those mornings where I woke up an hour before my alarm and was completely ready for the day.  I love when that happens!

I headed out of the door at 5:40am (I know I’m crazy) to another BodyPump class.  I do have plans to attend a BodyCombat class with my mom later this evening, but I have a meeting beforehand that might make me unable to attend the class so I wanted to make sure to squeeze my workout in while I could.  If I get to to BodyCombat too, then it’s bonus!!  I know that BodyCombat is another Les Mills group fitness class, but other than that I have no idea as to what the routine is.  It should be fun though!

 

I then came back to the apartment to get some food into my body.  As I walked in the door, Brian was making himself a cup of coffee with our Keurig that we got for Christmas (thanks Mom!…I mean Santa!) so I asked him if he could push the button and make a cup for me.  Well, he hit the wrong button.  There is a button for a big cup and there is a button for a little cup, he hit the one for the big cup and if one more drop of coffee would have dropped into that cup it would have overflowed…so I guess he gave me the exact amount my cup needed 😉

Full to the brim!

He then told me that he had a surprise…

He found one of the missing Easter eggs!  It was on top of the fridge in a clear glass vase…the thing is I don’t remember hiding it there, and neither does he…maybe it was the Easter bunny??  There is still one more egg out there, hopefully we find it soon!

 

I then whipped up myself a raspberry smoothie bowl:

  • 1 cup frozen raspberries
  • 1 handful spinach
  • 1/2 cup unsweetened original almond milk
  • 1 scoop pea protein powder
  • a splash of water
  • 3 ice cubes
  • Topped with: 2 tsp almond butter

Creamy and deeelish!

Now, I am off to shower and pack.  I have a doctor’s appointment in Fort Wayne, so I am headed up North for a couple of days.  I probably should get a doctor down here in Indianapolis, but I have been going to this doctor literally for as long as I can remember.  The atmosphere is familiar, the staff knows me (or at least acts like it)…and I don’t mind having an excuse to go home every once in a while 😉

 

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Don’t Cry Over Spilled Eggs

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This morning, I started out with a quicky boot camp style workout that I used to teach on the cruise ship, but I added in some jumping jacks and finished it off with my favorite abdominal youtube video.

I then showered up to get ready for the day, and while I was making breakfast for Brian, this happened:

Oops!! There goes the rest of our eggs!  Luckily, I had already started making Brian’s eggs 😉  otherwise he would have been out of a breakfast!  Looks like I will need to run to the store today…

Also luckily, I was not planning on having eggs this morning because I had prepared my morning meal last night.

Overnight Oats!

Strawberries and Cream Overnight Oats

Ingredients

  • 2/3 cup oats
  • 1/2 cup Almond Breeze
  • 1 scoop vanilla pea protein powder
  • 1 tsp vanilla extract

Directions

Combine all ingredients in a bowl and mix will.  Set in the refrigerator overnight, uncovered.  In the morning, chop up one cup of strawberries (I used frozen) and combine all together.

It will taste like heaven in a bowl 🙂

 

I have a couple of things to get done around the apartment, but then later this morning, I am meeting with my sister to help her go apartment shopping.  I haven’t seen her in over a week, so it will be great to spend time with her on another sunny, hot day in Indianapolis.  (I think the weather man said that the high today beats the high in ORLANDO, FL!!!)  Overall, today is pretty full.  I have another meeting later this afternoon, and this evening, Brian and I are headed to Happy Hour at the Symphony…two of my favorite things smashed together in one event.

Have an amazing hump day!

Great Family Sunday, But Time To Clean

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Good Monday morning!

First, I will recap my Sunday.  Yesterday, I woke up bright and early and started my day with a delicious strawberry banana smoothie.

Strawberry Banana Smoothie

  • 1 scoop Sunwarrior vanilla protein powder
  • 1/4 Fage Greek Yogurt
  • 1/2 cup Almond Breeze
  • 1 cup chopped strawberries
  • 1/3 medium to large frozen banana
  • 1/4 cup to 1/2 cup water
  • 1/2 cup ice cubes
Directions
Place all ingredients in the blender and blend until smooth.  Drink up!
Nutritional Information
Calories: 228.9g  Fat:  3.1g  Carbohydrates:  34.1g  Protein:  23.5g
It was a delicious way to start the day…boy did I miss smoothies while I was on board the ship!
Sunday Day
After my delicious smoothie, my mom, Brian and I got a dressed and ready head to church.  After a refreshing church service, it was time to load up the car to head back to Indianapolis.  Loading up the car was fine, but I will say that I was a tad bit hesitant to drive since I have barely even ridden in a car let alone have I driven in the past 5 months.  Once I got behind the wheel it did feel a little bit strange, but for the most part, it was just like riding a bike!  I got back to Indianapolis safe and in one piece!  Brian and I had to drive separately since we drove up to Fort Wayne in his car and were taking both of our cars back, so before we headed out I made us a brand new CD of some songs that we are both in love with currently.  This mix of music is high energy and fun, perfect for wasting time on a car ride, singing along with, and working out.
Brian and Tara’s Driving Home, Singing Along, and Working Out Playlist
  1. Countdown–Beyonce
  2. Earthquake–Labrinth ft. Tinie Tempah
  3. Glad You Came–The Wanted
  4. Love on Top–Beyonce
  5. Part of Me–Katy Perry
  6. Princess of China–Coldplay ft. Rihanna
  7. Stronger (What Doesn’t Kill You)–Kelly Clarkson
  8. Take Care–Drake ft. Rihanna
  9. Turn Me On–David Guetta ft. Nicki Minaj
  10. Turn Up the Music–Chris Brown
  11. Wild Ones–Flo Rida ft. Sia
  12. Without You–David Guetta ft. Usher
  13. You da One–Rihanna ft. Beyonce
Sunday Evening
After arriving home and unloading all of my things from both my car and Brian’s car, we then headed to Brian’s for a family dinner and little welcome home celebration.  It was great to see Brian’s family!  His dad loves experimenting in the kitchen and has most recently been experimenting with macaroons.  Not only are they pretty, but they are delicious too!

Brian’s family had been working on a little surprise for me.  While I was gone his mom had found a ton of clothing items at consignment shops that were great quality and barely ever worn!  So, I spent the evening trying on all of the clothing items and giving everyone a little fashion show 🙂  I must say, I left with a dramatically improved wardrobe!!!

This Morning

This morning, I slept in for the most part and started my day with some oats and coffee.

For Christmas, my mom made Brian a homemade Chai tea mix and she got us a Keurig, so I mixed a little bit of that mix in my coffee for a Chai Latte effect and it was delicious!!  Thanks, Mom 😉

With my oatmeal I mixed in some pea protein for added protein and about 2 tsp of peanut butter for some healthy fat.  Lately, I have been using pea protein as my main protein supplement because it is a plant based protein that my body digests well, it is not a genetically modified crop, and pea protein has virtually 0 carbohydrates and 0 fat, which means that I am literally only getting protein form the powder and I can get carbs from fruits and veggies and fat from healthy sources like nuts, seeds, avocado, and fish.

Using the powder in my oatmeal makes is thick, creamy and delicious!

When it comes to purchasing health foods such as protein powders, natural cacoa, fish oil, chia seeds, flax seeds, buckwheat, and virtually any natural beauty product that you can think of I ALWAYS use iherb.com.  This site is amazing because of the quality of their ingredients, the speediness of delivery, and the low cost and constant discounts that they are offering.

Right now, they are offering a special deal for March.  If you visit the iherb.com between now and Tuesday, March 12 at midnight and enter in the code OGA946 then you will receive $8 off of your first order.  Not a bad deal if you ask me!

Cleaning Day

Now, that I am fueled with a good breakfast and coffee it is time to get to work and unpack everything from my 5 months abroad and reorganize the apartment…wish me luck!!

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Finally Back on Track

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I was finally able to sleep semi-normally through the night.  I went to bed around 9-9:30pm, had a little wake up at 2am and then I officially woke up at 5am.  I know that sounds early, but while working on the cruise ship I was waking up at 4:30am…so I guess my body is back on track!

I jumped out of bed feeling great and ready for the day to begin, which was a much needed feeling since I have been so jet-lagged the past couple of days.

Immediately I started my day with a bowl of oats with Sunwarrior protein powder mixed in with some apple, strawberries, and a little bit of peanut butter. Lately, I have been experimenting with pea protein supplements, but I have read so many things about Sunwarrior protein that I had to give it a try, and I like it!  It has a slightly different after taste than the pea protein, but both are very low in carbohydrates and fat so that we are only getting the protein from the powder and we are able to get the carbs from foods like fruit, vegetables, and oats and fats from things like nuts, seeds, healthy oils, fish, and avocado.

I have never been one to have protein powder, and was always very skeptical and did not understand the reasoning behind eating protein powders when we could get things from our food.  After asking Claire from Fitting It All In what her opinion was on protein powders and why she used them, she gave me a very simple and clear explanation.  She uses it because she likes to eat foods (smoothies, oatmeal) that don’t have a high protein content, and this just gives those foods a little boost and help where needed.  That totally makes sense!

While I was on the cruise line, I did a lot of experimenting with my exercise routine and eating habits.  I have always been one for eating tons of fruits and veggies and things that are “healthy”, but I have never had a very structured diet in the sense of how many carbohydrates, proteins, and fats I was actually eating versus how many my body actually needs and my energy expenditure.  Once on the ship, I adopted the regiment of eating breakfast as my biggest meal to fuel me for the day within one hour of waking up to kick start my metabolism, and have 5 or 6 small meals throughout the day.  So far, I have found that this diet, along with an increased emphasis in strength training is changing my body in ways that I have never seen before!  I am building muscle, strength, and overall fitness and totally loving it!

I can’t wait to experiment with new recipes that focus on the balance of carbs, protein, and fats, and to share my new outlook on fitness and health with you!

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