Redefining Healthy & Optimal Living

Interestingly enough, I haven’t belonged to a gym in almost 4 months.  I love unconventional training and working with whatever elements I can find.  Nothing beats taking advantage of the outdoors to get fit.

Well-being isn’t just about using weights, running on a treadmill, and eating fruits & vegetables.  Well-being and optimal living are about finding what makes us happy socially, physically, mentally, emotionally, spiritually, and financially.  Doing what you enjoy adds value to your life; THAT is what healthy living is all about.

It’s about time we change our mindset on what healthy living REALLY means.  So go ahead and do yourself a favor; find YOUR happy.  It may be crazy, unique, different- that’s the absolute beauty in it.  There are no rules, no boundaries.  Own it and live optimally.

 

Tasty, Healthy Meal Ideas

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As you all know by now, I am the biggest advocate of adding variety to the “diet.” No one wants to eat the same boring foods over and over and over again. I REFUSE to do that. Enjoying what we are eating and achieving the results we desire can certainly go hand-in-hand.

Check out some fresh ideas for breakfast, lunch, and dinner:

Breakfast:

1 Whole Wheat English Muffin topped with:

Cheese (I used Low Fat Mozzarella), Egg Whites, 1 Whole Egg, Low Fat Turkey Pepperoni, Salt,Pepper, Ketchup

Lunch:

Wrap of choice

Egg Whites

Tuna Salad

Chopped Celery

Sauce of Choice (I used a little bit of BBQ)

Dinner:

Whole Wheat Bread

Lean Beef Patty

Guacamole (I used Wholly brand)

Butternut Squash Tots (Bake cubed squash at 350 for about 1 hour or until crispy.  I add splenda (or stevia), salt, and cinnamon for that sweet and salty taste).

ENJOY!

 

Speaking Out Against the Ridiculous Messages Thrown Out There in the Fitness Industry

Switching up the AM Coffee & Adding a Punch of Protein

I switched it up this morning; instead of putting my usual unsweetened almond milk in my morning coffee, I used pasteurized egg whites. Although not as creamy as almond milk, I really liked it! It sure beats black coffee and packs a punch of extra protein.

Oh and don’t worry, the egg whites add zero additional taste to the coffee!

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Preparing Food for the Week

I have posted about my Sunday bulk cooking ritual before ( you can find it several posts back).  Every Sunday I cook food for the rest of the week.  It saves me a ton of time and effort during the busy work week.  I always have a healthy option on hand that I can grab on-the-go.  I switch it up every week because no one likes to eat the same thing every day!  Here’s a small look into yesterday’s Food Prep Sunday:

Steamed peas and green beans (steamables), 96% lean ground beef patties, pureed cauliflower (faux mashed potatoes), cole slaw (I mixed cole slaw mix with a tiny bit of  low-fat mayo, apple cider vinegar, dijon mustard, salt, pepper, and splenda), tuna salad (tuna packed in water, a small amount of low-fat mayo, chopped celery, salt, pepper splenda),and  chopped celery sticks.

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I cooked a batch of chicken with different spices.  I then cooked a separate batch of coconut lime chicken.

Directions for coconut lime chicken: Cut 10 oz chicken into cubes, coat cubes with 2 Tbs coconut flour and 2 Tbs unsweetened shredded coconut, place in pan with 2 tsp coconut oil.  After golden brown, squeeze lime juice (or use bottled lime juice) on top, cook 1 more minute.

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I ALWAYS make some healthy desserts too to keep my sweet tooth in tact!  I made my Nutty Banana Bread recipe this week.  SO delicious and guilt-free :)  I also made a batch of fudgey brownies, but unfortunately forgot to snap a picture.  I have said it once and I will say it a million more times: ;earning to bake all of these healthy recipes has been a savior!  I can satisfy my sweet tooth, especially when cravings hit at night, without compromising my “diet.”  Can’t beat that.  If you want to add healthy desserts to your weekly meal preparation, check out “Sweet Treats: Guilt-Free.”  The E-book is comprised of 22 healthy dessert recipes I created.  These are my FAVORITE recipes that I tested and re-tested to make sure they were absolutely perfect.  Easy to make, low in calories, and nutrient dense.

Book for purchase for only $4.99 : http://brittanytegeler.com/store  Trust me, you won’t regret it.

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I also whipped up a few other things that are not pictured; one of my favorites being butternut squash.  I bake cubed butternut squash in the oven and it tastes just like sweet potato tots. Yum!

Happy, Healthy, Fit.

 

 

No rocket science. Simple steps to get healthy.

I want to clarify, that fiber is not a nutrient.  After re-watching the video, I made it seem as if it were.

My suggestion would be to get in AT THE VERY LEAST 20g of fiber/day and for most people, more.  Fiber is very helpful for bowel movement, digestion, lowering cholesterol, and blood sugar control, amongst many other things.

Cheat Days and Cheat Meals

Protein Frozen Yogurt

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I scream, you scream, we all scream for SOFT SERVE!!!!!

This has become my new favorite dessert…and breakfast at times too :)

This is what many will refer to as “PROYO” or “PRO-FROYO.” In other words, it is Protein Frozen Yogurt.

This recipe makes a BIG bowl of icecream. You could make half the recipe and still have plenty, but there is no such thing as too much icecream!

Ingredients:

6 oz Plain, Fat-Free Greek Yogurt (I use the 100-calorie pack)
1 C Unsweetened Almond Milk
1 Scoop Protein Powder
1/2 tsp Xanthan Gum (I don’t believe this is necessary, however, this adds a ton of volume to the ice cream, as it is a thickener)
1 C Crushed Ice 
Sweetener to taste

Directions:

Blend ingredients together
Pour in BIG bowl
Freeze for about 15 minutes
Add toppings
ENJOY!

It’s Okay to be Proud!

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Yeah, I get it, worst kind of selfie, BUT, let me tell you something. Nothing is wrong with being proud once in a while. Million dollar question: proud of what? Well, not what immediately meets the eye.

I’m proud that my body has transformed in the way it has as a BY-PRODUCT of living, breathing, loving, and simply enjoying a healthy lifestyle. I’m proud that I have taught myself to thrive off of and crave healthy foods. I’m proud that I’ve taken the time to teach myself, through lots of trial-and-error, to cook and bake healthy, delicious meals and treats.

I’m proud that I LOVE getting up at 4AM in the morning, every morning, to train (and train hard and effectively).

I’m proud that my body looks strong every day, not just before a fitness show or for some other aesthetic reason. I’m proud that I can maintain the physique I like, without a goal, by just living the only way I know how.

I’m proud that I diligently practice what I preach. Every, single day. I’m even more proud that I genuinely enjoy nothing more than sharing my practices, experiences, and knowledge with others (and not as a job/obligation/career, as a voluntary passion and hobby).

I’m proud that I have found equilibrium, balance. I can indulge, drink alcohol, party with friends and ENJOY it.

It’s okay to be proud. We all deserve it. Take the time to think about why you’re proud of YOURSELF. Everyone, and I mean everyone, has so many things to be proud of. Embrace your uniqueness, your creativity, your strengths. You’re one of a kind. Happy Friday, guys!! Happy Easter weekend!!! I guess that’s my little sermon to you all :)

Cheap, Cute Fitness Finds!

 

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Tanks in all different colors (including neon) for $16.99 at Kohl’s.  I love how stylish and trendy they are!  They can be worn to the gym or for casual wear.  *Ladies- If you are well-endowed up top, this shirt may not offer enough quality support.*


photo (66)Animal print workout spandex/leggings for less than $10 at Kohl’s.  These fit perfectly!  I am pictured in a size small.

 


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