Categories
Recipes

Macro Friendly Spaghetti

If you’re a lover of squash like me you will absolutely love this recipe. Spaghetti squash is just the best. While it’s flavourful and delicious it also fills you up just like a heavy carb. But the good thing is that it’s less than half the calories per gram and loaded with fiber and vitamin A.

To cook spaghetti squash is also very simple:

Preheat oven to 400. 

Cut squash in half. 

Scoop out the seeds and “guts”. 

Drizzle with extra virgin olive oil and add salt and pepper. 

Flip squash so it’s skin side up and bake for 30-40 minutes. 

Flip back over and let cool. 

Scoop flesh out with spoon or fork. 

In the past I have made my own pasta sauce but haven’t quite perfected it yet so I bought classico brand red wine and herb sauce. It went so well with this recipe. 

You could add all sorts of cheese to this dish as well but I find just a touch of parm on top is perfect.

Serves 3

Per serving 294 cals

Carbs 22g

Fat 8g

Protein 36g

1 large spaghetti squash (cooked and scraped out)

1 package of ground turkey

Salt

1 tbsp garlic power

1 tbsp dried parsley

2 tsp chives

1 cup classico red wine and herb pasta sauce

2 cloves of chopped garlic

In baking dish stir squash with pasta sauce. Throw into the oven @400 for 15 minutes. While that’s heating through brown ground turkey in pan. Add seasonings to turkey. Chop garlic and add to turkey cook for another two minutes. Take squash out and add turkey mixing well. Throw back into the oven for 5-10 minutes.

Serve with a little parmesan cheese on top.

Categories
Life Hacks

Self Regulation

When bae leaves your weakness out to stare at you every time you walk by…

I’ll be the first to admit that I don’t always have the best control when delicious snacks are in front of me. Even after I have already had my healthy dinner and know that I am full. Some snacks just get me.

For some people it’s salty and some like me it’s sweet chocolatey goodness with a little crunch. While it is okay to enjoy unhealthy snacks 20% of the time when following the 80/20 rule, it can be hard to stay under that number if you’re surrounded by these things all the time.

Snacking here and there between meals can account for well over 50% of your total intake if you’re not careful. Little bits and bites really add up. So try to stick to just your planned meals.

Before I moved in with my boyfriend I used to not buy anything that would tempt me. Not having tempting snacks around really helped BUT once you start living with a snack junkie or kids even it’s just not a possibility. This is when you have to rely on will power and staying strong! So hard to do right?

This frigen ice cream though…

We all get cravings regardless of if we are hungry or not. So how do we regulate ourselves? How do we keep our cravings at bay? How do we just say no?

Self regulation, sustainability, and consistency are the MOST important factors when following a diet, trying to lose weight, or trying to improve your health. So if you’re ready to make a change in your life you MUST look at these three things when deciding how you are going to go about sticking to a plan.

Here are my strategies for resisting those unwanted extra calories:

  1. Follow the 80/20 rule! Allow yourself a treat everyday. Eat whole, good, nutrient dense food 80% of the time, get your protein in, and plan for what sweet or salty snack you will have that day. If you allow yourself a “daily hug” you will feel less restricted and have a better relationship with food.
  2. Drink enough water! Sometimes are bodies get confused between hunger and thirst so sometimes all we need is a little extra water to feel full and satisfied. I know it’s very hard to choose water when you got a chocolate cake sitting in front of you… But all you have to do is reach for that water bottle or cup and start chugging. Take a good ten gulps of water at a time or drink from a straw to get more in. If afterwards you cave and dig into that cake at least you got more water in.
  3. Brush your teeth. This will change your taste buds and palette. It just may throw that craving right out the window as well. Just try it. It’s worked for me many times.
  4. Make a cup of herbal tea or coffee. Sometimes a nice warm cup of something is enough to bring about those satisfying cozy feelings that comfort snacks also bring. Sweeten your hot drink with stevia rather than sugar. My favourite herbal tea is a good chocolatey chai or peppermint. I’m also a coffee fein so coffee for me is like my dessert sometimes I get the same happy rush without the extra calories.
  5. For the sweet lovers, find a protein powder you love. Experiment and sample different things to find a protein powder that speaks your love language. Rather than reaching for the sweet treat, mix up a protein pudding or blend the protein so it has a creamy texture and enjoy this instead.
  6. For the salty lovers, find a healthier option. I buy my guy rice chips in the flavours that he likes and he has really enjoyed eating these rather than chips. They’re lighter, there are many flavours, and he just feels better and less guilty when snacking. Another great option is air popped popcorn!
  7. Work on your mental game. There will be so many times when you cave and give in to the cravings. I know I do. It takes practice to develop mental strength. On the days you overcome the cravings really embrace the feelings you have related to overcoming this. Let the pride soak in, let the good feelings of growth and improvement flow through you. Write your good feelings down so that next time you’re faced with a temptation you can go back and remember how good you felt sticking to your plan. Reread that journal entry you wrote and remind yourself that is how you would rather feel than guilty or ashamed.
  8. Forgive yourself!! You are not going to do yourself any good by wallowing in your “snacksident” the next day. If you continue to shame yourself for that you will be more likely to feel like giving up on yourself. Instead, you can journal your feelings, you can let it motivate you to do some extra gym work or cardio the next day, or you can whip up a healthy breakfast and drink some extra water the next day. Use your mistakes as motivation and to learn.

Everyone caves and gives in and devours way to many calories than they intended to. It’ll be a lifelong back and forth battle, it is for everyone. Stay strong and know you are NOT alone! You CAN become mentally stronger. You can improve on your will power if you believe you can.

Frecklefit

Categories
Recipes

Pumpkin My Worldddd

Yes I will admit I am one of those crazy girls that gets all giddy when fall arrives. I love cozy scarves, hoodies and sweats, warm teas and coffee, and most of all pumpkin and pumpkin spice! 

I used to love starbucks pumpkin spice latte but over the years have developed a palette that cannot handle all that sweetness! Way too much sugar for my liking because I like to enjoy the natural flavour of pumpkin. I find spices like cinnamon and allspice really bring out pumpkin flavours nicely.

I have two go to baking recipes that I make each fall which include including pumpkin puree so thought I would share these recipes on my site. I love to experiment and make baking healthier with alternative sweeteners. If your looking for something ridiculously sweet this isn’t for you. But I promise both recipes have great flavour and are still super duper delicious.

I’m going to be experimenting with making pumpkin puree in my instant pot later this month so stay tuned for that!

Celines Pumpkin Cookies

Macros if making into 10 cookies

Cals per cookie 146

Carbs 25g

Fat 4g

Protein 2g

1 cup whole wheat/ spelt/ or coconut flour if you wish (pick whichever flour you enjoy best)

3 tsp cinnamon

1 tsp cornstarch

¾ tsp baking powder

Pinch of salt

2 tbsp coconut oil (or butter)

¾ cup pumpkin puree

1 tsp vanilla extract

¼ cup molasses

¼ cup maple syrup

Optional – 3 tbsp dark chocolate chips or butterscotch chips (not included in macros)

Whisk all dry ingredients together. In separate bowl mix all wet ingredients together well. Fold in chocolate or butterscotch chips if desired. Chill dough for minimum of 30 minutes. Shape into cookies.

Bake at 325 for 15-17 minutes.

Let cool but best enjoyed warm!

Pumpkin Banana Bread

Serves 8

Cals per slice 171

Carbs 33g

Fat 3g

Protein 5g

2 cups of oat flour

⅓ cup maple syrup

2 eggs

2 ripe bananas

⅔ cup pumpkin puree

1 tsp vanilla

1 tsp baking soda

½ tsp salt

1 tbsp cinnamon

Set oven to 350. Mix wet ingredients well making sure banana is smoothed in there. Whisk dry ingredients. Fold in dry ingredients into the wet stirring well. Pour into loaf pan. Bake for 45 minutes or until toothpick comes out clean!

Let cool for ten minutes before cutting.

Enjoyyyyyyy!

Frecklefit

Categories
Hard truths

The Ultimate Shake Up

So a couple weeks ago I almost quit my job… I was contemplating quitting and starting fresh in a new career. And by fresh I mean minimum wage, zero knowledge, opposite skills required, fresh… I had it with what I was doing and felt like I dreaded going to work every morning. All I wanted to do was sleep in a little and have more time in the day to write and work on my passions.

At work I had been feeling very “replaceable”, like I was just another sucker working for the government and if I quit, they’d find somebody to replace me in a second. I had a moment during a hard day at work where I thought what if I just quit it all and did what I really wanted to do? This is a very big and loaded question with a lot of factors involved. But I started looking into what I had to do.

I initially talked to my boyfriend because obviously this would affect him. He was so supportive and said do whatever makes you happy. I talked to a few friends who reminded me that yes I can literally do anything that I wanted to do and they would be there to cheer me on!

I applied to a gym to be a personal trainer and literally got an interview the next day. I talked to my boss about possibilities such as working casual on the side or taking a leave of absence. She was also amazing and supportive and looked into options for me. I had everything set up and the opportunity was totally there. I even had cheerleaders to boot! Then I thought… and thought… and thought… until I felt like I was going absolutely nuts.

I weighed the effect of this decision over and over until my brain hurt. I played out scenarios in my head I visualized what my other job would look like and if it seemed as if it was something I would totally enjoy. I had the idea that as long as I was going to 100% LOVE personal training and work hard at it that I could TOTALLY do it and be great at it. And I know I wasn’t wrong…

The truth of the matter is that there was no way for me to know if I would 100% love it and if I was going to succeed in this “sales” type industry. Truthfully I had never considered personal training a “sales” job either, until during my phone interview when the interviewer said, it was just that. And what I would have been selling would be some big corporation gym. This would include going against what I truly believe. Because I believe health and fitness should be for EVERYONE and can be done anywhere at anytime. Regardless if you can afford a gym membership or not…

Why would I try to convince people to drive through the city in traffic to get to a gym potentially out of the way to spend money on a membership when it could potentially not be sustainable for them? And more importantly, when I wouldn’t even do that.

I have been building my own brand for a while now and gathering information. I decided it was time for me to really start putting what I have to offer out there more. It wasn’t until I sought out some guidance from my AMAZING and empowering sister that I realized all I really needed was exactly what I am doing. But finding the time to continue a career I am freaking amazing at while working on my passions on the side.

What I really needed was to shake up my life like this. I needed to scare myself into some motivation to continue to work on my brand and work towards what I have been working on for so long. This very website/blog.

It’s the start of something I will hopefully work on and cherish forever. And as for my work life… I began to realize if I continue to practice gratitude to actually having a full time job that most people would cherish dearly then I could carry on like I always do when work gets tough. Despite feeling a little unappreciated I will continue to do my best and focus on only the things that I can control. I know deep down in my heart of hearts I am amazing at what I do.

Yes they may be able to find another full time nurse to do my job and the world would move on, but I am realizing now I am not done getting every little bit of life experience and knowledge out of this job. Also I would miss the little moments of TRUE appreciation from patients and families that I get that make me realize I may not be making a big difference to the government but I am making a HUGE impact to the people that are in my care.

Sometimes we find motivation in the oddest places and in my case it came from analyzing my worth and my life’s path. Once I started to ask myself some tough questions I’ll admit I became hopeful but also fearful of so many things. Fear of going broke, fear of losing a great job that I had once been so damn grateful for, fear of risking it all to end up hating what I do. I KNOW I can do and be anything I want to be but I’m glad I looked for support and advice and I’m glad I trusted my instincts and found that gratitude again.

I feel like this was the ultimate shake up. And it’s not the first time I’ve stumbled upon a hidden message from the universe. It was a great shake up to my “way too” comfortable and predictable routine and life. I feel there are so many things I can improve on in my life right now and so many goals I need to work towards. Only through this experience I have realized this and will continue to grow. It’s funny what kind of teacher life becomes at times.

So I’m keeping my dang job but I’m putting in the hours outside of what I do to become something greater than what I am now. This is how we grow and learn and I’m glad I didn’t learn the ultimate hard way.

This shake up has literally brought tears of gratitude to my eyes. Gratitude towards my job again. Gratitude to all the amazing and super supportive people in my life especially my boss, my boyfriend, my friends, and my sister. Not many people can say they have the utmost support even when making potentially a very irrational decision. I am grateful for having options and knowing I’m not stuck. I know there are endless possibilities to my life and my gut instincts will lead me in the right path as long as I stay true to me.

I’m sure I am not the only one who has learned a lesson this way and potentially a very hard way. Don’t worry, it’s just a life lesson. Learn from it and keep following your heart. When making a hard decision make sure to stay true to yourself. And give it your all in whatever you’re doing. When you’re looking forward realize the future has endless possibilities.

Frecklefit

Categories
Recipes

Instant Pot Chicken Tacos

If you were notified that the world was going to end and that you get ONE last meal before the world explodes inside out what meal would you choose?

For me it would be some kind of chicken taco or chicken fajita. I could eat Mexican food all day long! I love spicy hot sauce, I love wraps and hard crunchy shells too. I love all the different elements that Mexican food brings.

I do taco Tuesday every single Tuesday. Been doing this now for well over a year. But I don’t always do the same tacos I mix things up every week. Sometimes I’ll season and add some black beans, sometimes I do hard shells sometimes soft, sometimes lettuce wraps. I mix up and try different veggies such as bell peppers, sometimes mushrooms, sometimes sautéed broccoli slaw (so good).

This keeps my taco Tuesday from getting too boring and there are literally a gazilion ways to do tacos anyway.

This week I am ground turkey-less. Unfortunately the store was out and I was really fricken pissed at first. Then I decided I’m going to try a chicken taco. This recipe is inspired by my high school lunch lady Sandy who made THE BEST chicken tacos ever and ask anyone who went to Hapnot they will agree they will go down in history.

I didn’t feel like browning up the chicken in a pan because I was hungry and lazy. Anytime I am hungry and lazy I go straight for something I can cook in my instant pot. Do you have one yet? Well if not you need to get one ASAP.

This recipe is SUPER easy and insanely delicious. For all your Mexican food lovers like me or all you Hapnot grads missing Sandy’s chicken tacos. This one is for you!

Serves 4 (or makes 4 taco wraps)

Per (4 ounces chicken, 1 wrap, 1/4 cup shredded cheese) -316 cals

Carbs 33g

Fat 7g

Protein 34g

Ingredients:

12 ounces of raw diced chicken breast

1/2 tbsp seasoning salt

1 tsp paprika

1-2 tsp chilli flakes

1 tsp garlic powder

2 tsp oregano

1/2 cup salsa

Wrap of your choice

Shredded light cheddar cheese (1/4 cup per serving to hit macros)

Melting the Cheeeeeese

Add ons: diced tomato, green onion, sour cream/greek yogurt, more salsa, shredded lettuce, Jalepenos etc. (get creative if you want)

Throw raw and thawed diced chicken breast into instant pot. (If frozen cook a little longer). Season with all seasonings stated above. Throw in salsa and add a couple tbsp of water to bottom of pot. Close your instant pot and set at manual 17. Release pressure once finished and stir. You may need to drain some liquid out as your assembling taco.

You can very easily brown chicken on the stove with all the seasonings and salsa if you do not own an instant pot.

Assemble taco whichever way you like with whatever add ons you like and enjoyyyyyy!

Frecklefit