Food Archive

The Number 100 & the Time We Have

Posted November 21, 2013 By electrafi

100 Squats.

100 Kettlebell Swings.

100 Repetitions of an exercise of your choice.

What is it? you ask.

A warm-up? Can’t be a workout, can it?

100 years of age.

I don’t get it? you say.

—————

I’ve mentioned, as of late, my career (nursing) has been taking a lot of my time. Luckily, by choice. By a conscious, calculated set of choices I made.

I’ve had to make some adjustments and decisions recently with where I have been choosing to spend my time.

I love my website. I love fitness. I love real food, a bit too much? Smile with tongue out I love nursing. I love ER nursing, trauma nursing. I love helping others. I love my family. I love supporting up-and-coming businesses. I love connecting with all of you.

^Not in any particular order.

All of these things take time.

  • Behind the scenes on the website takes houuursssss.
  • Fitness takes time out of the day.
  • Food and cooking can take as little or as much time as you’d like.
  • Nursing has long shifts and odd hours – which naturally, as a glutton of punishmen, I love.
  • ER and trauma nursing is my passion, and a completely separate beast of its own.
  • Helping others. My MO. Can’t help others without spending time with them. Giving someone your time is one of the most VALUABLE gifts you can give. You never get that time back, they don’t either.
  • My family deserves my time and my undivided attention. Memories made with people you love are some of the best of the time spent in this life.
  • Up-and-coming entrepreneurs are some of my favorite people and businesses to support with my time. The passion they have for what they do makes time supporting them worth every minute.
  • Connecting with all of you is a blessing – one thing that takes time that I am very thankful for.

Time is a beautiful thing, that once it has been spent, you cannot get back. This is both a blessing and a curse. If you choose to spend your time wisely with only the best intentions in mind, it is a blessing. If you spend it without choice, “waste” it, it can be a curse. When older patients I have tell me “It’s hell getting old,” and “one day you’ll know too – I’m old now. Nothing works the way it used to.” I always respond with, “Unfortunately, the sands of time stop for no-one,” as I smile at them with empathy, but the inability to full understand. They always smile. They smile because they know better than I do how that feels. They smile because I understand enough that I will too, one day be old. I will too, one day need a helping hand. And I will too, hope that I have a nurse that takes that extra minute and gives me that extra smile if I have a need, as they do now. The more I think about it, the more I think I should take away “unfortunately” out of that statement I say often. It may not be unfortunate that the sands of time stop for no-one. Maybe it’s the best fortune we’ve been given. Maybe it’s given to make us realize how important the time we DO have is. Maybe it’s given to us to remind us to consciously decide what we’re filling our time with. Maybe it’s give to us to make us realize how important it is to see the positive, to help others, to smile, to be thankful. Maybe it’s really a very fortunate part of life.

A few months ago, I was spreading myself too thin. Going in too many directions. This caused stress, anxiety over “not getting done what I was supposed to,” on a to-do list made by me. I sat down with my rock, who helped me weigh out my options, different avenues I could take, and where I would be happiest, most successful (remember – success is whatever YOU define it to be). I have made many conscious choices that I will keep evaluating and tweak or completely change as necessary at that point.

A few choices I have made:

1. Nursing:

I have chosen to make an investment in an increased time commitment to my nursing career. I truly love nursing, I truly love ER and trauma nursing. I have a very large passion for what I do. I want to soak up every bit of knowledge I can about the field every day I work, I want to take it as far as I choose to take it. I want to continue to help save lives. I went into nursing after seeing my brother lacerate his spleen when we were younger. I took him to the ER. I saw them work on him, be compassionate to my best friend in the entire world on one of the worst days of his entire life. I saw them smile at him and joke with him, make him laugh. From this point forward I knew I wanted to be a nurse. I wanted and still want many things…

  • To be a nurse thrown into the most critical of situations.
  • To have the patients who were having the worst days of their lives.
  • To have the most difficult patients.
  • To have the most ornery patients.

To sum it up: Every day I continue to want to care for people on the worst days of their lives, help make them better, and put a smile on their face while I do that.

Many people want easy days at work. I want the hardest days. I want the most chaotic days. I want to have it all thrown at me. I want to make a difference in my patients’ lives. I want to make a difference in their family’s lives. I want to be the nurse that they remember made them smile while their arm was hanging off their body. I want to be the nurse that they remember holding their hand as their loved one passed. I want the good stories and the bad. I have many stories in my brain from the many ER nursing hours I have worked, and I cannot wait, each day, to gain more. Not to tell over the dinner table or to my nursing friends (although we all know an ER nurse has some wicked humor Winking smile), but because each story is a life touched. To me, this is something I have chosen to dedicate a lot of time to. I have chosen to push myself, put myself in situations and in the right situations to gain the knowledge and experience I have and want. This is important to me. That one smile, that one hand touch, that one look from the patient that knows I actually care, that I am there for them. That’s why I do this.

2. Company Relationships

I had an opportunity offered to me recently by a large company that wanted to have me as an ambassador. There’s no need to disclose names – I’m sure many of you can figure this out. It is a fantastic company with fantastic employees and fantastic product. I still have a great relationship with this company, believe in their mission, wish them nothing but the best, and may work with them at some point in the future if the opportunity and time is right for both parties. At this time, I have chosen not to sign on as an ambassador for many reasons. I want to stay authentic to me. I love supporting up-and-coming entrepreneurs, which I would have been unable to do. The passion the small business people have for what they do makes me feel that the time I spend on supporting these smaller brands sporadically is where my authenticity and my heart is at in regards to working with companies. I need to stay authentic to myself and to my readers and my values in order for this website to work. In order for me to be happy with what I’m doing. In order for me to stay true to my values and what I want to be and do and give in life. I hope that this does not disappoint anyone. From what I’ve learned, it’s so important to be honest, be real, be truthful, and authentic. When you do this, the response can only be positive, and you can only be happy with your choices. I wanted to share this with all of you because I am sure many of you have been wondering what was going on with that business relationship. Now you’re up to date. Open-mouthed smile I will continue to work with small brands, medium size brands, even some large brands, depending on the opportunity, the incentive for all of you, and each time will be on an individual basis. I love being able to review things for you, tell you things I’ve been loving lately. I’ve always done that and have chosen that that will not change.

3. My Site

I have chosen to continue my blog, my website, my social media channels, working with small brands. I love this site, I love sharing things with you. I love the release of writing things out. I love interacting with all of you on all of the social media channels, seeing how awesome you all are doing with your goals, answering your questions, asking you questions. You all inspire me daily, and I would never want to stop connecting in that way. I have chosen not to “promise” how many posts I’ll be writing. I have chosen not to “promise” how often I’ll be active online. Funniest thing has occurred. Even with my increased time and workload in relation to my nursing career, I have been posting more. Why? Because I took away the pressure I had on myself to “get posts done NOW.” That gave me writers block. Now that I’m back to writing because I want to share things with you and help you through life as I’m learning my own things, I’m back to posting more. No promises though Winking smile ! Back to being authentic hm? It’s a beautiful, beautiful thing.

4. Fitness

I will continue to work out. It is very important and I feel better when I do it. I will not dedicate hours every day like I once did. I simply do not have the time to do that, get adequate sleep, work more than one nursing job, and write here. I will work out at home, as I have been doing for almost a year now, with the equipment I have here. I will work out when I can, hopefully 3-4x/week. I will move when I can. Luckily, ER nursing is a profession where I never sit. I am thankful for that, and was part of the draw for me. This brings me to the number 100 I was talking about earlier. The beginning of november brought extra workload nursing-wise into my life, by my own choice, and I am very thankful for the extra work I sought out. That does mean less time for workouts. Every day in november I have done 100 repetitions of an exercise. Mainly squats or kettlebell swings. I have worked out on my off days, but those are few and far between.

I have made the time daily to do 100 repetitions of an exercise of my choice.

Sometimes it was 50 in the morning.

Sometimes 50 in the evening.

Sometimes 100 inbetween my first job and my second job.

Sometimes 25 here, 30 there, until I reach 100.

Meeting a small goal, daily, has brought confidence to me. It seems small, may seem silly. But having that goal, and accomplishing it, even in the midst of my self-created chaos, has created a calm in that chaos. Sweating will always be a huge part of my life, sometimes more time will be available, sometimes less. I will always make time for sweating. Even if it’s only 5 minutes before work and 5 minutes after a 12 hour shift. I will make it work, and am learning to be flexible with this. Being rigid makes it hard. I used to be rigid with my fitness, and that cause much pain when changes were needed. Being flexible in regards to fitting it in has decreased my stress levels two-fold.

5. Food

I will continue to eat healthy food. I have tried many diets, many nutritional approaches. I have come back to just eating real food, paleo-ish many times. No artificial anything, no sugar free anything, almost nothing processed. It’s what my body likes. It’s what my mind likes. It’s what tastes best to me. I eat a lot of meat – I try to do organic. I eat a lot of eggs – I always do organic/cage free. I eat a good number of veggies, both fibrous and non (sweet potatoes rock!). I eat veggies often through things like spirulina and wheat grass powders when I’m feeling veggie-lazy. Yes, it’s a term that I made up, but you know you’ve felt veggie-lazy at some point too! Smile with tongue out I eat a LOT of healthy fat. Coconut oil, avocado, egg yolks, chia seeds/hemp seeds, nuts sparingly that I’m not intolerant too (slowly healing some intolerances), cacao. I eat some fruits – dates, bananas, raisins. I eat things like larabars, ostrim sticks and protein powder when I’m on the go. I eat chocolate. Often. With no guilt Open-mouthed smile! I eat some gluten free bread from time to time, and some cottage cheese from time to time. Are those “paleo”? No. I’m not paleo. I just eat real food, that is paleo-ish. It’s how I explain it so people can visualize what I eat. It’s not something I’m rigid about anymore. Again, just like fitness, I used to be VERY rigid with my eating. Too rigid. It led to eating disorders and disordered thoughts about eating and deprivation and food. I now am not rigid. I’m flexible. I do stay away from trigger foods – which I will post about more soon – because sometimes moderation doesn’t work. Stay tuned for that post – it’s a GREAT one. I now eat when I’m hungry, stop mostly when I’m full (unless the chocolate just tastes soooo good Smile with tongue out). I eat more intuitively. I no longer count calories or macros. I eat generally high protein, high fat, and moderate/lower carb (but not LOW carb). I eat at least 2200 calories a day if I had to make a rough estimate. At one point I was lucky if I would let myself eat 1200. That was at least 1000 calories under maintenance. Not healthy. Not ok. And since, I’ve promised myself deprivation will never happen again. This is a zone where deprivation isn’t allowed. We work against deprivation. We work on love instead. I will continue to listen to my body and eat what makes me feel good, and stay away from things that make me feel bad. I will continue NOT to follow a “diet” or “nutrition group” because being rigid isn’t the way I want to spend the limited time I’ve given in this life. I also will continue to make fun recipes – I’ve been getting even more creative in the kitchen – plus it’s much more balanced with a holistic approach. You’ll love these new recipes I’ve got coming!

 

^Lasagna (left is “regular,” right is “healthified”) & a recent tasty meal of eggs, avocado & bacon!

6. Family

I will continue to spend time with my family. Memories we make with those we love are precious, one of the most amazing things about this life and the time we’re given. I have made a conscious effort and will continue to work on turning off electronics around my family. I used to see myself and my family sitting together, all on our phones. I am working not to look at my phone while I’m with the people I love. I spend most of any free time I have with my boyfriend and my brother. They’re my rocks, and I can’t be thankful enough for the blessings they are in my life. Time with them is something I’ll always make time for and value.

^The brother. Love him to pieces & couldn’t ask for a better best friend. Open-mouthed smile

7. Helping Others

I will always do everything I can to help others. It’s my MO. Remember no-one gets time back. Spend your time giving others what you would like them to give you. Smile at them, give them a helping hand, a penny at the register. Let’s bring back the willingness to help others. It’s a beautiful thing.

8. You

I will do my best to make time for you. I love hearing from all of you. I love your comments, I read EVERY. SINGLE. ONE. and try my best to respond. I love our interactions. I love answering your questions. Please reach out to me. I’m never too busy to try my best to reach all of you. I can’t promise a time-line on a response, or that it’ll be a long response, but I can promise that I’ll read your email, your comment, and I will do my best to respond!

—————

I work hard on living my life by intention.

Living through my choices.

Not letting life pass me idly by.

Working in an ER makes me think twice about how much time I have in this world.

We never know when it’s our time.

We have to choose to make our time what we want it to be and fill our time with what we want it to be filled with.

I’ve added 100 repetitions of an exercise to my days in november. It’ll probably continue even after november’s time passes.

None of us know if we’ll reach 100 years of age.

Or really, even if we’ll have tomorrow.

I do know though, that with the days I am blessed and the time I am given…

  • I am making conscious choices.
  • I am helping others.
  • I am smiling.
  • I am trying very hard to live life without judgement.
  • I am doing what I think is right at any given time. Not doing things because it’s easy, but doing things because it’s the right thing to do.
  • I am spending time I have with those I love.
  • I am living in a language all can understand…

—————

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—————

Tell me…

  • I cannot wait to hear what you’re doing with the time you’re blessed.

Please share?

  • Also – will you join me in 100 repetitions every day? Working on a hashtag now… ideas? Open-mouthed smile
12 Comments so far. Join the Conversation

Pickled Peppered Turkey Recipe + Winner

Posted September 27, 2013 By electrafi

With no further a’do, the winner of the Sports Bra Giveaway is ….

Kerri Olkjer! (For following @UAWomen on Instagram) Congratulations!

Please email me at electraliontis@gmail.com with your preferred bra, bra size (cup and band and S/M/L/XL), address and excitement! Open-mouthed smile

————–

Peter piper picked a peck of pickled peppers…. Winking smile

Who else did all those silly tongue twisters when they were younger? That’s exactly what I think of when I say Pickled, Peppered Turkey!

Some of the best recipes I’ve come up with were recipes with odd combination ingredients put together when I was missing ingredients for one of my go-to recipes. I was missing my usual zucchini or celery that I add to ground turkey. What did that lead me to find out? Sweet peppers, pickles, and spicy mustard flavors REALLY, really complement each other! Accidental awesome anyone??

Pickled Peppered Turkey

Makes four servings:

Ingredients:

  • 16 oz ground turkey (I use 93% lean)
  • 1 whole egg
  • 2-4 tbsp spicy mustard
  • 2 tbsp mustard
  • Spices to taste: Sea-Salt, Pepper, White Pepper, Dill, Italian Seasoning Blend, Dried onions
  • 2 pickles
  • 4 mini sweet peppers
  • Non-stick spray or oil

Directions:

  1. Mix ground turkey, egg, spicy mustard, mustard, spices together.
  2. Cut up pickles & sweet peppers.
  3. Add pickles & peppers to ground turkey mix.
  4. Spray or oil pan and put mixture into pan on medium high heat.
  5. Cook until browned.
  6. Makes four 4-oz servings.
  7. Serve with sides (Pictured here with green bean “fries” and a sweet potato with coconut oil.)

Note – Cooking covered with a lid leads to meat that is slightly more moist, cooking uncovered leads to meat that is slightly more browned. I personally prefer cooking this recipe uncovered!

***

I’d LOVE it if you’d join me here too…

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***

So tell me…!

  • What is your favorite ground meat?
  • What are some odd flavor combinations you’ve tried and really liked?
  • What #accidentallyawesome food combinations have you come up with?
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Green Mocha Protein Smoothie

Posted August 7, 2013 By electrafi

This is a recipe I posted ages ago, but refined somewhat recently, and realized why I made it originally. It’s simple. Greens + Coffee + Protein = Win!

Can anyone tell me what the difference is between a shake and a smoothie? Not traditionally – I think of milkshakes with milk and smoothies with fruit juice – but in the new protein, greens world – what’s the difference?

Green Mocha Protein Smoothie

Makes one serving.

Ingredients:

  • 6-8 Ice cubes
  • 1-2 cups Greens (ie: spinach/kale – I use frozen)
  • 1-2 tbsp Instant decaf coffee
  • 1 tbsp Cocoa Powder (I use dark)
  • 1 Scoop Protein powder of choice (Recommend Vanilla)
  • 2-2.5 cups Liquid (My favorite is coconut milk)

Directions:

  1. Place Ice, greens, cocoa powder, instant coffee & liquid into blender.
  2. Blend until mostly smooth.
  3. Add protein powder to blender.
  4. Blend until smooth (not too long – protein powder blended too long can cause foam)!

 

Note – In reality, I usually use more like 4 cups of frozen greens, which in turn causes a need for more liquid. Many people don’t like the texture or amount that this creates, but if you’re a green fiend like me, feel free to give it a try!

***

I’d LOVE it if you’d join me here too…

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***

Do you use frozen or fresh greens in your green smoothies & shakes?

What is the difference between smoothies and shakes with all the additions of protein & greens nowadays?

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Work Hard Play Hard

Posted April 29, 2013 By electrafi

If you eat clean and train consistently on a regular basis, and these are the ground rules you stick to, a treat here or there won’t slow progress.

I’ve learned the hard way that it’s no way to live to deprive yourself. Treats are an integral part of any balanced program.

I’ve tried treat days, treat meals, small treats in my every day, and all can definitely work. I’ve found that NOT planning treats has worked better for me than planning them. I prefer to eat clean and train consistently and when an opportunity arises to enjoy life with those I love and when it includes a treat, I go for it.

Instead of planning treats, I allow life to happen. There are more than enough spontaneous treat occasions and for me, it makes me feel less deprived and much more free if I am not restricted to a specific treat date and time. I’ve found that with all those spontaneous treat opportunities, there’s no need for me to plan my own treat meal or day – plus – that only puts emphasis on deprivation for me.

Flexibility, spontaneity and balance is where it’s at. But remember, you have to have already put in the work. So work hard, but play hard too. It’s the only way I’ve found to live. It’s where happiness is at for me.

Work hard, but play hard too.
Be consistent, but treat yourself.
***

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Coffee Talk

  • What is your treat mentality?? I’d LOVE to hear it!! Share share share!!!
  • What questions do you have for ME about my approach?
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Nutrient Timing for Aesthetics & Immune Benefits

Posted March 1, 2013 By electrafi

Day 12 of 21 Days of Health

Nutrient Timing for Aesthetics & Immune Benefits

Proper nutrition at any time of day is key to the body and health you desire. Nutrient timing around your workouts is especially important, and proper nutrition before and after your workouts can make that difference you’re looking for.

Why is nutrition around my workouts important?

  • Pre-workout nutrition gives you the energy you need for your workout and prevents your body from using muscle-breakdown for fuel.
  • Working out breaks down muscle fibers, fuel and rest rebuild them stronger. Post-workout nutrition stops the breakdown and starts the repair in the window when the muscle cells can utilize the fuel the best way possible – for maximum muscle gain and minimum fat gain.
  • Your muscles are primed for fuel, and your insulin response is great, allowing carbs to be shuttled to your muscles and not your fat cells, taking the protein (building blocks) with it.

What are the benefits from proper nutrition around my workout?

  • Taking in protein & carbohydrates in your post workout window has been shown to increase skeletal muscle blood flow – allowing us to build lean muscle more readily, which in turn can help decrease body fat.
  • In addition to aesthetic benefits, having the amino acids from protein & the glycogen benefits from carbs, post workout can decrease cortisol (the hormone that is released during stress, including workouts) and can INCREASE your immune system.
  • It starts the anabolic response from your muscle cells (building muscles) and stops the catabolic response (breaking down muscle).
  • The food will be used as fuel and is less likely to lead to fat gain than any other meal of the day.

How long is the post workout window?

  • Taking in quality protein & carbs within 1-2 hours post workout fits into the “post workout window” where your muscles are primed for fuel.

How do I transition from post workout nutrition to nutrition for the rest of my day?

  • Protein paired with carbohydrate levels that remain higher can be your nutrition template for about 6 hours post workout. This gives you about 8 hours of your day – pre & post workout, and 6 hours post workout – to eat protein & carbs.
  • The last 3-4 hours of your waking hours should be filled with protein & fats, to continue to build muscle and burn fat without storing fat related to an increased blood sugar and insulin response that is not as fast as the post workout window.

***

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How do you time your nutrition?

What do you eat pre-workout & post-workout?

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New Year, New You!

Posted January 15, 2013 By electrafi

Contrary to the title, this is not a much-expected “It’s the new year! Happy 2013! It’s time for a new you!” post. Is it a good possibility you’ve already thought that same thought and could make 2013, a new year, the reason you make yourself a new version of you? Sure it is. Is that why I’m writing this post? Nope!

I am writing this to tell you that any year, any month, any day, any hour, and really any minute could be the time and reason you choose to change your thoughts. It’s a choice. And every choice counts.

Why not make that time right now? You can be whoever and whatever you want to be. Anytime of any year. Is now a good of time as any? You bet!

***

How has my new year started out?

A tad of building muscle/holiday eats/bit of relaxation fluff still hanging on. Officially started speeding up my workouts to keep my heart rate up in addition to decreasing extra bites here and there and food prepping more will lead to a decrease in body fat while maintaining muscle.

New glasses! My next post will explain how I got them offline – first time I ever ordered glasses offline and I am L.O.V.I.N.G. them!! BAM!

Still saving lives in the ER – I am going to start doing some posts on how to work around insane schedules (crazy work hours, kids, etc) and fit fitness and clean eating into your life!

***

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***

Coffee Talk!

  • How has your new year started out?
  • What are some of the biggest hurdles you have to overcome to workout & eat clean?
  • Did you relax a bit during the holiday season or did you stay strict?
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Unplanned Hiatus Has Come To An End!

Posted December 14, 2012 By electrafi

I did not mean to go on a blogging hiatus. Apologies x a million to all of you wonderful readers of mine! Shall I make this quick so I can go shower and not be stinky post workout anymore? Let’s. Winking smile

What have I been doing?

  1. Working two or three 12 hour shifts in a row. That’s not quite as conducive to blogging religiously as I may have thought. Time to get on the plan-ahead wagon and get some posts up to post for me while I’m running about the ER saving lives. Winking smile
  2. I’ve been changing up my workout schedule the last few weeks to 2-3 days on, 2 days off and rotating that. During my two rest days, depending on how I feel, I will throw in a quick 12 minute HIIT workout or tabata before I leave my house for work or if it’s right after a really heavy gym day, I’ll give my body the rest it deserves. I am being forced to learn that rest days can actually HELP body composition and fat loss. Who’d’a thunk hm?? *Finally starting to take own advice. Smile with tongue out*
  3. Operation Lean consisted of high intensity circuit type workouts for the past few months. I’m now in a period more concentrated on muscle building again, and am lifting heavy with lower reps, more rest, and less plyos in between sets.

What has lifting heavier and eating more carbs produced?

Fuller muscles.

More muscles. More booty! Who doesn’t want that? Winking smile

Not quiteee as lean, but I’m learning to love my body no matter the “leanness.” It’s a process for everyone, just keep on working. And remember, #everychoicecounts!

What have I been eating lately?

More complex carbs – don’t be afraid of the carbs! Pair them with protein & they build muscle!

I can’t tell you how many people say that one of the biggest things they miss is cereal. News flash!!!! You can still eat it! Yahoo! Portion sizes, and the right choice. High fiber, low sugar, and look at the ingredients! This cereal is mostly made of oat flour!

***

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Coffee Talk!

  • What have YOU been up to lately? What did I miss? Fill me in!!!
  • Do you like lifting heavier or lighter with more reps/plyos?
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Clean Eating Blackberry Crepes & Thanksgiving Indulgence

Posted November 27, 2012 By electrafi

I hope all of you Americans had a wonderful Thanksgiving and that all my international friends enjoyed their week as well. Life got in the way of posts. But no more. I indulged over thanksgiving and truly enjoyed time with my wonderful man’s family and enjoyed my share more than my share of apple crisps, pumpkin pie, and cheesecake <— officially my new favorite indulgence. I rarely allow myself to eat full on treats like this, my usual treats are just larger portions of clean eats. Although I believe it was good to enjoy the time and give my body and especially my mind a quick break to relax, I can tell the three days of allowing treats has led to lethargy, water retention, an unhappy stomach, and once all the water retention has subsided we will see if there was more “damage” than water retention. If there is, it’s nothing a week or two of lifting, some cardio, and a TON of clean eats can’t fix. I have learned that being balanced, having moderation, not forgetting to enjoy life while being happy, healthy, and still being able to maintain a lean, healthy, fit physique is so important.

Last year, I didn’t indulge in ANY thanksgiving eats and I returned from our trip last year weighing less than I did before we left. Do I wish I repeated that this year? No. Not even close. Even though I may have stalled progress or cost my progress a week or two? No. It’s a lifestyle, not a life-sentence. I was unhealthy in my mind, obsessive, and unable to enjoy time with my loved ones, let go, and eat a piece of pie. Reading my post last year from thanksgiving made me sad. There is NO reason anyone, unless they’re less than two weeks out from a competition or photo shoot, should deprive themselves from enjoying one, or a few meals, with family.

Even with my water retention and a bit of work ahead of me, I would choose this year’s thanksgiving trip results over last year’s thanksgiving trip results ANY day. I am happy with where I am mentally and my boyfriend and I had a great time spending time with his family and friends. I am thankful for the changes I have made with my mindset, and I will continue to work every day to be a better me. I am truly learning what beautiful is, and I’m learning to be kinder to myself each and every day.

I am thankful for all of you, for your support, for you allowing me to help push all of you to be the best you you can be. I don’t care if you celebrate thanksgiving or not, I’m thankful to have you here! Open-mouthed smile

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My promised Clean Eating Blackberry Crepe recipe is here!

I gave a little teaser on instagram a little while back…

Wipe that drool up and let’s get a’cookin’! Winking smile

Clean Eating Blackberry Crepes

Ingredients:

  • 1-3 tsp Coconut Oil
  • 1.5 cup egg whites
  • 8 tbsp oat flour
  • 1/4 cup coconut milk
  • 4 tbsp sugar free blackberry jam

Step-By-Step:

  1. Mix egg whites, oat flour & coconut milk in bowl until smooth.
  2. Heat pan (I use a pan about 8-12 inches in diameter) on stove-top.
  3. Melt coconut oil in pan.
  4. Pour batter into pan until pan is covered with a thin layer of batter.
  5. Cook until bubbling & flip, or cook until cooked through (depending on consistency preference).
  6. Put crepe on plate.
  7. Spread blackberry jam (or any jam or jelly) over crepe.
  8. Roll crepe.
  9. Repeat until batter is used up.
  10. Devour!

If you’re like me, each crepe will be gone the minute it’s rolled up. Waiting to eat them all at the same time? Puh-leez. Especially post workout. I eat as if I’ve been starved for weeks. Don’t send me on survivor. I like my food too much! Smile with tongue out

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Coffee Talk!

  • What are you thankful for?
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Keep It Clean & Sweaty

Posted October 26, 2012 By electrafi

How did I keep it clean (food) and sweaty (me) while we drove around the country for about a week? Well, let’s get to the down and dirty (or clean Winking smile) and chat a bit!

Keeping it clean really comes down to being willing to make it work but be able to compromise a bit. I drank a lot of protein shakes & ate ostrim/jerky in the car. I ate my carbs through adding oats to my shakes. I would eat a filling protein, carb and fat filled breakfast before we’d leave home, the hotel, or wherever for the day. Sticking to my eat ever 2.5-4 hours plan, I’d have some jerky or a shake, plus some snackable veggies (carrot sticks, etc) in the car. Whenever we’d stop for a meal, I’d order a source of grilled lean protein, plus steamed veggies, and a sweet potato or I’d have a ginormous salad. Totally do-able, and most places will have options and be willing to make it work for you! Just ask with a smile! Open-mouthed smile Keeping stocked up on jerky is doable at any gas station. Do I prefer ostrim and perky jerky because they don’t have additives and their sodium content isn’t out of this world? Yes. Will I eat the jerky from the gas station in a pinch? Yes. I’d prefer not to starve my muscles. I’m rather partial to them Smile with tongue out. I take my whole protein tub and just continue to scoop out of the tub. Ready to drink protein shakes are also great for traveling and I’ll take a few with me. Snackable veggies are usually available at rest stops as well. Carrots and ranch is common, so I eat the carrots and leave the ranch!

The top left is at a restaurant off a highway exit. Grilled, plain salmon with steamed broccoli and grilled tomatoes & asparagus. Top right is one of our hotel restaurant breakfasts – egg whites, bacon, plain oats & a poached egg for me. Eggs, bacon and a waffle for my man. Bottom left is the same hotel on a different day, egg whites & plain oats. Bottom right is my FAVORITE jerky brand – Perky Jerky – low sodium, natural ingredients, no msg etc, and super duper tasty. Apparently they need to make me an ambassador because I love their products. Love both the bacon and turkey!

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Keeping it sweaty is the most fun part for me! We try to stay at hotels that have fitness centers or an agreement with a gym close by. I also take advantage of fitness things in the area if I can coordinate it into my trip. For example, in NYC, Christina & I rocked a sweaty crossfit workout…

In Maine, Kat and I had a blast pushing cars & flipping tires. I am so glad my friends are gluttons for punishment too and feel the same as I do – the harder the workout, the better! Open-mouthed smile I am going to do a full post with lots of tire flipping pics so as not to overwhelm this post with picture after picture after picture …. Winking smile

The hotel in NYC also had a great gym for a hotel, not to mention a BEAUTIFUL view, so I got a good couple workouts in there…

Can you tell getting sweaty makes me happy??

The other few hotels we stayed at for a night here or there didn’t have hardly anything for a “fitness center.” This is where creativity comes into play. If there’s only a treadmill in the fitness center, I will go outside and do sprints and an outdoor workout, or I’ll do some treadmill sprints or incline walking plus a plyo workout. If there is not even a treadmill and the weather outside is less than desirable, make your hotel room your gym!
Exhibit A…

Winking smile

Don’t forget to utilize what you have around you! Park benches, curbs, the hotel hallway, parking lot, or desk chair in your room!

I also always carry my “Emergency Workout Kit” with me while I’m out of town. It consists of my gymboss timer, polar heart rate monitor, & ear buds.

I don’t have it pictured here but I always bring a few good do anywhere plyo, tabata, or crossfit workouts written down as well as a jump rope.

The bottom picture is my purse – RTD protein shake, ostrim jerky & glasses case. Definitely a fitness girl here, not a girly girl. Winking smile

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Coffee Talk!

  • How do you keep it clean & sweaty tricks while you’re on the go, out of town, or on a road trip?
  • Tell me about your favorite fun workouts you’ve done!
  • Are you more of a fitness-workout clothes-sweat is your favorite kind of person or are you more of a fashionable fiend? :-D
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The City That Never Sleeps

Posted October 24, 2012 By electrafi

Boyyyy, do we have some CATCHING UP to do.

As many of you may have noticed via my Instagram, Twitter & FB posts, last week consisted of a road trip. NYC, east coast driving, and a few stops along the way. Could the trip have been any better? Highly doubt it.

The man and I headed out with NYC as our first destination. It was my first time there and I had a blast! It is a fantastic city to visit, with beautiful areas like Central Park, and a lot of fun things to do! I am more of an outdoorsy, lots of space, explore the nature kind of girl, so the amount of people crammed in the city was overwhelming to me and definitely not somewhere I would want to take up residence, just based on my personality and interests, but it’s an amazing city to visit and I am so glad I got to experience NYC. There is a LOT of awesome energy there, all day and all night. Definitely lives up to its name, ‘The City that Never Sleeps.’

One of the best things about NYC was that I got to meet the absolutely wonderful Christina. She is beautiful inside and out and I felt like I had known her forever. There are some people whose paths you cross that you know you will always be in contact with somehow. She’s one of those people.

We also smashed a killer crossfit workout together.

This girl rocks my socks off. And apparently I was rockin’ some crazy striped socks for our workout, cause ya know sweating is more fun in style! Smile with tongue out I swear that nothing makes me feel better than smashing a killer workout, and really working my butt off. Feeling accomplished after giving it my all is where it’s at for me. Passion much? You bet!

Workouts and food on the road don’t have to be boring! I’m going to do a separate post on how I kept it clean (food) and sweaty (me) the week and a half we were driving across the country. Totally possible, peeps, I promise!

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Have you ever been to NYC?

What type of places does your personality and interests draw you to?

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