Archive | Diet RSS feed for this section


2 Jan

It is only day two of 2014 and I am already excited about what it will bring. I know most people are excited for the fresh start, or the possibilities of what a new year will bring, and well… I guess you could say I am most people. And that isn’t a bad thing. 

It is refreshing to see so many people happy, excited, and less depressed. The new year really does bring a sense of joy to people. I am already looking forward to challenges I am setting for myself, competitions I want to participate in, and the excitement of my relationships growing stronger. 

As you read in my previous post, last year I was one of those New Years Resolution-ers… This year I am setting goals… Which, I guess, will be accomplished by some resolutions.



Res – o – lu – tion: (Noun) A firm decision to do or not to do something.



I am making the firm decision….

-to not drink alcohol for 30 days

-to add more vegetables to my diet

-to work on my muscle up progression with 9 strict pull ups and 9 strict ring dips three times per week for eight weeks

-to participate in the YLE Nutrition Challenge that starts January 18

-to participate in the 2014 CrossFit Games Open with CrossFit South Denver


In making these firm decisions, these are the goals I hope to achieve by December 31, 2014


-Get a muscle up

-Lower my body fat percentage during the YLE 90 day Nutrition Challenge

-Place higher in the 2014 Open then I did in 2013 and although it isn’t my personal goal to be someone who goes to Regionals, I really hope a team goes from CrossFit South Denver that of course includes Dan

-Be able to do a one-legged squat (Pistol) Rx

-Run a 7 minute (or faster) mile

-Have a sub 7 minute Fran

-Be in the best shape of my life




I will post a follow up after my 90 day YLE Nutrition Challenge, but as of right now here are my numbers:

Height: 65″

Weight: 127.6lbs

BMI: 21.2

Body Fat Percentage: 21.35%

Fat Mass: 27.15lbs

Fat Free Mass: 100.45lbs


8 Aug

Dan and I would like to announce that we are going to start a food blog called Planned Bite. We are in the process of setting up all of the social media sites, and adding our recipes to the website.

I am very excited of what is to come and know we have a great support system, so thank you in advance.

Click here to check out our new blog- Planned Bite


25 Jun

Guest Post! Mike, over at asked if he could feature an article on my blog that he wrote. He recently has been looking into how fitness and eating healthy can specifically benefit frequent travelers and those on vacation. Because I enjoy working out, and traveling, his article seems to fit into my blog quite perfectly. I hope you enjoy what he has prepared!

How to Stay in Shape While Away

Some of us have to travel for business while others travel exclusively for recreation. Regardless of the reason for traveling, however, is important to take steps to ensure that you are able to maintain your fitness routine while away from home. Those who travel frequently have an even more difficult burden. Fortunately, it has never been easier to maintain a fitness routine while away from home. Here are a few guidelines for travelers who wish to stay in shape all away from home.

Research Early

The hotel you choose can have a profound impact on your ability to exercise while away from home. Almost all hotels now offer fitness centers, and these centers have grown considerably through the years. However, it should be noted that your particular fitness routine might not work in the hotel you have chosen. Because of this, determining what your potential hotel has to offer before making reservations can help. If the hotel offers yoga classes, you will want to ensure that you bring along appropriate clothing. On a recent trip to San Francisco I used a site called Gogobot to do some research before booking. This proved very useful because I could scroll through a list of San Francisco hotels and see which ones offered fitness rooms with the right equipment. In addition to researching what the hotel has to offer, consider where it is located. A hotel located next to a park, for example, may be a better place for those who enjoy running.

Develop a Simple System

One of the best ways to ensure that you are able to stay in shape while on the road is to develop a simple, portable exercise routine by focusing on yoga and other activities that can be performed in a hotel room. In addition, focusing on nutrition is of the utmost importance while away from home. Dining out can quickly cause you to surpass your normal caloric intake, which can make it difficult to maintain your weight [2]. Research restaurants located where you are traveling to before heading out, and develop a plan for maintaining your normal level of caloric intake.

Manage Your Stress

People who travel often for business often experience high levels of stress when they are away from home. Unfortunately, high stress levels can make exercise more difficult. By focusing on yoga and other forms of exercise that encourage slow breathing, it may be possible to reduce your stress levels and maintain your fitness routine. In addition, those who run regularly often find it to be calming. Focusing on reducing your stress levels also has the benefit of helping you perform better during meetings or while meeting with current or potential clients.


8 May

I have found the perfect way to cook a hard boiled egg. After countless hours on pintrest (okay maybe I am exaggerating), I got the best recipe for cooking a hard boiled egg from a woman at work- and it is flawless. I am in Colorado, so someone who is reading this at sea level may not get the same results, but here is what I need and do:


  • 1 dozen large eggs
  • salt


  1. Place the eggs in a large pot, and cover with cold tap water
  2. Put the pot with the eggs on the stove top, add a dash of salt to the water and turn the burner up
  3. Cover the pot
  4. Get the water to boil
  5. Once the water is boiling, turn down the burner to medium, allowing it to “barely boil”
  6. Set a timer for 20 minutes
  7. When the timer goes off, take the lid off, turn the burner off and let the eggs sit there for another 20 minutes
  8. Rinse eggs with cold water, and place in the fridge.

Now- here is the trick to the perfect way to PEEL the hard boiled egg:

  • Hit the bottom of the egg pretty hard against the counter top (or any flat surface) so that it creates a bubble affect and pushes air through the entire egg.
  • Peel away
  • Enjoy



11 Apr

So, Dan and I have spoken to a lot of people who do not understand how we are so regimen and plan out our meals for the entire week. Well for me, I grew up in a household where every Sunday my mom would make a grocery list on an envelope and on one side would be her list, and on the other would be Monday through Sunday of what dinners she was going to make. We didn’t eat out much as kids, which then I probably hated my parents for, I am thankful for today. This has made me persistent on what dinners I am going to make and when. Speaking on Dan’s behalf, he is very regimen-oriented, and before he even met me, he would prepare his lunches for the entire week, package them up, and then they would be ready to take. Being together has made life easy, and now we have a pretty set schedule every week, and consider it our time to bond when we grocery shop and cook our weekly lunches.

I spoke to a friend today that vented about needing to eat healthier and would like to get a list of what Dan and I are cooking for the week and how we prepare it; so I figured more people may be interested in it as well- So here it goes. (Also, note I realize today is Thursday April 11, but I am going to take you back to Sunday when we normally do our grocery shopping and prepare out meals).

Sunday mornings, I like to enjoy a nice Toffee Nut Latté made exclusively at home, and I make it a double-shot Latté. Of course. While I enjoy my caffeine, Dan and I start brainstorming what we want to make for the week. Thanks to pintrest, men’s and women’s health, and other great websites we sometimes resort to new recipes, or old ones that we have either ‘pinned’ or ripped out of magazines. Today we found two new recipes for our lunches! Yay! It is always exciting trying something new… And scary. But either way we found both of our lunch recipes on pintrest. Dan said he was in the mood for pork fried rice. I was in the mood for a crock-pot, pot-roast. I will start with where I found the pot roast recipe, what all is in it, and how we prepared it.


Pot Roast, lunches for Monday & Wednesday


What you need:

-A Crockpot

-4 Cups of Beef Broth (website calls for 2 cups, but we wanted more juice)

-1 Can of Cream of Mushroom Soup

-3 Pounds of Pot Roast/Chuck Roast – Boneless

-1 Packet of Onion Soup Mix

-6 small potatoes – Diced

-1 cup of baby carrots (website calls for ½ cup, chopped. I like baby carrots better)

-1 cup of Celery – Chopped

-1 small onion – Diced (website calls for ½ cup of onions, but we used the whole onion)


What we did:

  1. Place Pot Roast in the crock pot
  2. Put everything else in the crock pot and sprinkle some pepper on top.
  3. Cook on high for 3 hours
  4. Turn over pot roast and then cook on high for 1 more hour.

After it’s done:

  1. Dan and I have microwavable glass containers that we put our lunches in, but this meal allowed us to have two lunches for me, and two for him, so four total. Dan’s are about double the size of my lunches, and I ate this for lunch on Monday and Wednesday.
  2. When you place them in the container, let them cool down for about a half hour while you clean up and then place them in the fridge.

Next meal we found was:

Pork Fried Rice, Lunches for Tuesday and Thursday


What you need:

-3 eggs (website calls for 2)

-1 tbsp. BRAGG Liquid Aminos (website calls for light soy sauce)

-1 ½ tsp. sesame oil

-3 tbsp. coconut oil (website calls for vegetable oil)

-2 cloves of garlic

-4 cups of brown rice (minute rice works fine)

-3 spring onion, sliced, separate green and white parts (website calls for 2)

-2 pounds of pork (we buy the one that is already chopped up and packaged)

-2 pounds of beef tips (we buy the one that is already chopped up and packaged)

-2 carrots, diced and cooked

-1/2 cup frozen green peas

-1 tbsp. oyster sauce

What we did:

  1. Boil some water for the rice
  2. Cook the rice according to the package. Dan and I use the store band of Minute instant brown rice, where they are in bags, and you place the bags of rice in boiling water for 8-10 minutes. Do this first and then go onto the next step while the rice cooks
  3. Beat the eggs with 1 tsp. BRAGG liquid aminos and ½ tsp sesame oil. Heat up a non-stick frying pan and add 1tbsp of oil. Pour in the eggs and swirl around to coast the bottom of the pan. As the egg cooks, push the edges towards the center and let the uncooked eggs ooze towards the edges.
  4. Flip once to get the other side cooked
  5. Once eggs are cooked, flip over onto a chopping board and cut into small square pieces. Set aside.
  6. Heat up a wok, or frying pan and add 2 tbsps of coconut oil. Add the garlic and fry for 3 minutes. Watch out- It splatters.
  7. Add the 4 pounds of meat to the pan. Cook, and then transfer to a large bowl once it is just about fully cooked.
  8. Add the rice to the same pan you just used for the meat and 2 tsps of BRAGG liquid aminos. Cook for about 3 minutes.
  9. Add in the spring onions, the carrots, the peas and the oyster sauce. Stir fry for 2 minutes.
  10. Add the meat back into the pan and stir around for 3 minutes
  11. Put food into containers, and then the egg on top from earlier.

This created four meals again (all of our meals, as you may see soon make 4 meals so we each have a lunch for two days during the week). I ate this meal on Tuesday and Thursday.

I am sure you are probably not reading this anymore, but if you are and you are interested here is what my meals were planned out as for breakfast, lunch, and dinner.


Breakfast: Protein Shake (Warmed milk, 1 scoop chocolate protein whey mix)

Snack: Gala apple with 1 cup of 0% Fage plain yogurt

Lunch: Pot Roast

Dinner: Deli sandwich (bread, turkey meat, lettuce, tomato, pickle, swiss cheese and mustard)


Breakfast: 2 Hard Boiled Eggs

Snack: Gala apple with 1 cup of 0% Fage plain yogurt

Lunch: Fried Rice

Dinner: Salmon & Crackers (Cherry tomatoes, avocado, cream cheese, pepper, smoked salmon, crackers) Fun meal where you put together your own small bites. This makes us eat slower, but get very full.


Breakfast: 2 Hard Boiled Eggs

Early morning, at work: 8oz black coffee (French Roast, Starbucks, K-cup)

Snack: Gala apple with 1 cup of 0% Fage plain yogurt

Lunch: Pot Roast

Dinner: (I have school on Wednesday nights) Banana, grapes, cranberry muffin, DanActive Probiotic drink, hard boiled egg.

Snack once I got home: handful of almonds


Breakfast: Protein Shake (Warmed milk, 1 scoop chocolate protein whey mix and 1 shot of espresso)

Snack: Gala apple with 1 cup of 0% Fage plain yogurt

Lunch: Fried Rice

Snack: Muffin (co-workers daughter made them.. I had to try them out)

—Today is Thursday, and I haven’t had dinner yet, but this is the plan—–

Dinner: Hambergers, no bun, ketchup and mustard and some potato chips


Breakfast: 2 hard boiled eggs

Snack: apple

Lunch: egg salad sandwich

Dinner: Attending a wedding – whatever food they have there.

My next food posts wont be nearly as long, but I will start sharing more of what we cook, and how we make it our own. Hope you enjoyed this first food post, as there will be many more to come.


19 Dec

Tis the Season… to eat.

I am sure many of us have already started the holidays and have tried someone’s Christmas treat that was brought to the office, or drank a cute holiday drink from Starbucks that isn’t anywhere near ‘calorie-free.’ And while some of us live day to day counting calories, and counting our steps with a pedometer, for the next week, as a friend of mine just told me- live a little, enjoy the holidays. Christmas only comes once a year… counting calories, or working out, can happen for the other 364 days of the year. Don’t stress yourself out more than you already are by worrying about what you eat. Enjoy your time with your friends and family, and enjoy your plate of food that could normally feed a family of five.


5 Sep

This past week Dan and I decided to try the “new” craze: The Paleo Diet. The concept is to eat like a caveman and it has also been referred to as the Stone Age diet and the Hunter-Gatherer diet. If you are 100% dedicated to this diet it consists of eating fish, grass-fed pasture raised meats, vegetables, fruit, fungi, roots, and nuts, and excludes grains, legumes, dairy, salt, refined sugar, and processed oils. It takes the idea of what was consumed during the Paleolithic era. This is where it gets its shortened name: Paleo.

Dan and I had to be realistic with our lifestyles. We enjoy being healthy during the week but then have no rules when it comes to the weekend. We like to live healthy and active lifestyles, but also want to have a life, and have fun without the guilt of cheating on a diet. So, we made a grocery list, are giving Paleo a shot and so far, so good. One amazing recipe that both of us probably had dreams about last night was found on and I wanted to share it with all of you.

Copied and pasted from the web site here are the instructions and ingredients:

  • 2lb pork roast
  • 1 yellow onion, chopped
  • 2 garlic cloves, minced
  • 3 (4 oz) can diced green chiles
  • 2 anaheim chilis, seeds removed and chopped
  • 1 poblano pepper, seeds removed and chopped
  • 1-2 jalapeño peppers, diced
  • 2 cups chicken or beef broth
  • 1 (8oz) can of diced tomatoes
  • 1 teaspoon oregano
  • 1 teaspoon salt
  • 1 teaspoon white pepper
  • 1/2 teaspoon cumin
  • 1/2 teaspoon sage
  • 1/2 teaspoon paprika
  • 1/2 teaspoon cayenne pepper
  1. Pull out your crockpot.
  2. Place your pork roast in the crockpot and place all the veggies around it.
  3. Pour your green chiles and tomatoes over the pork.
  4. Toss in all the spices on top.
  5. Pour your broth in the crockpot.
  6. Turn your crockpot on low and cook for 6-8 hours.
  7. Once the time has elapsed, use some tongs to shred your pork and mix all the ingredients together.
  8. Consume & Enjoy!

Now when I say “Paleo With A Twist” it is because after the meal was done cooking, we added some brown rice to it to make it more of a meal, and so although the diet says ‘no carbs’ we have a few carbs added, but the “good kind.” Every diet has its rules, and a lot of people find it very hard to follow every single rule or find the perfect diet. But from one healthy person to the next, if you exercise, and eat in moderation, the world will still go round, and you will still be healthier than most of American’s are today.