Valentine’s Day: Treat yourself without the treats

Valentine’s Day definitely doesn’t have to be about chocolate and teddy bears! I have a couple ideas to share whether you are treating yourself or someone else to help get something that you will enjoy and help stay on track!

http://www.teamiblends.com/Teami_Alive

 CODE: FITVDAY This is for a FREE Tumbler on orders over $49. 

You guys know I am a huge fan of the detox tea from Teamiblends but I also love their other teas! If you find yourself feeling “dead”, with zero energy to get motivated in your day to day life (I know how we always reach for that cup off coffee to make it through the day).

The reason why I love Teami Alive is because it helps give your body the boost in nutrients and vitamins that it needs to heal itself, therefore ridding you of the “sluggish, dead feeling” that seems to consume your days. Teami Alive was developed with 3 main ingredients to directly target your bodily issues, and solve them! The unique and delicious combination of Ginger Honey – Lemon Grass – Green Tea can help with:

 * Eliminating Chronic Exhaustion 

* Boosting Metabolism 

* Heightened Focus & Concentration

* Increasing Energy Levels

* Relieving Muscle Pain & Inflammation

* Purifying the Colon

* Increasing Blood Circulation which Improves Skin Complexion

* Detoxing of the Kidney & Liver

* Decreasing Migraines

* Relieving Discomfort from Stomach Cramps

Enter the CODE: FITVDAY at checkout for a FREE Tumbler on orders over $49. Let me know what you guys think! 

Meats2U Sweet Potato Flatbread Pizza

Follow me on Instagram for more on my Heath and Fitness journey here @thyroidfitnesschic

As I mentioned in an earlier post, I am working on adding more recipes for The Camp Transformation Center Challengers. If you have no idea what that is, don’t worry about it the recipe is still valuable to you! Just avoid the term FTDI, it’s what we used to describe approved items for the program. 

This flatbread recipe requires only two ingredients: rolled oats and a sweet potato. Anyone who is eating clean should know this basic staple recipe ASAP because this was literally game-changing for me and I am so excited to share with you! I just finished three days of no carbs for carb cycling so I might be hyping up this recipe up a bit, bare with me here. This recipe can be used to make pizzas, wraps,tacos, sweet cinnamon strips, and so much more. 

Some people like orange sweet potatoes/yams and some people like yellow/white ones and quite frankly I’m not quite sure what the correct term each one is called but I favor the yellow ones! Either way you way you it turns out delicious. 
I started avoiding processed carbs such as bread or store made tortillas and switched to primarily just brown rice, quinoa, sweet potatoes, or rolled oats as my carb source about a year ago. Out of these I have managed to get extremely creative! Unless I am eating “cheat meals” when I am off the challenge processed carbs are not a main part of my diet because I don’t like the way my body processes them and I have been making a conscious effort to limit the amount of processed food as a part of my lifestyle change. But let’s be real there’s only so many rolled oat tortillas a girl can eat without getting bored. I’m actually pretty mad at myself because a variation of this recipe has been in front of my face for almost a year now so take my word and trust me when I say this is amazing and a must try! 
If you do not like sweet potatoes I am assuming a regular potato would work as a substitute but have not tried it myself! Please note this will not be FTDI for anyone on a 20-lb challenge if you do it use a sweet potato or yam!


Ingredients:

1 sweet potato or yam

1 1/4 c oat flour (rolled oats mixed in a Nutri bullet or a blender)

Directions:

1. Steam a sweet potato for 5 to 7 minutes in your microwave (poke holes in the potato with a fork wrap and a damp paper towel)

2. After cooking peel off the skin and measure 1 c portion into a bowl. Mash with a fork

3. Add 1 cup of oat flour to the mixture and continue to mix with a fork until a dough forms.

4. Divide dough into six pieces* roll into  logs. 

5. In between parchment paper dusted with flour roll out each piece and set aside individually between layers of paper towels to keep them moist and not stuck together. 


6. Place your flatbread on cast iron pan (cast Iron is best results but I didn’t use mine) and cook on both sides. It will start to puff up and you will know that it’s ready!


7. Place your cooked flat bread in between towels as you go so it does not dry up while you finish cooking!

8. Enjoy!

If you’re going to make pizza than make them a little bit more crispy so you just bake your ingredients in the oven to warm them up! I used Meats2U Ez Prep garlic seasoned poultry to make meatballs in a pan stovetop and Walden farms zero calorie BBQ sauce to make my FTDI pizza. Make sure you only use veggies on your list if you are on a challenge!

Update: I’ve been experimenting and they are amazing with cinnamon sprinkled on top with honey or for Challengers Walden Farms syrup to be FTDI

I also made a spinach scramble and used the flatbread to make a breakfast burrito…so basically I ate these for breakfast lunch and dinner! Let’s see how long it takes for me to get burnt out on these! 

*FTDI NOTE: If you are on the Camp Transformation Center FTDI diet weigh the whole dough and divide accordingly. I weighed mine out and it was about 12 ounces so I divided it and double checked my portions were 2 ounces which is correct for women’s 20lb 6 week challenge but remember it depends what challenge and if you’re male or female portion! Credit to Moo-Moo Jackson for FTDI portion and institutions, you are the best! 

Meats2U Meatloaf Mealprep – FTDI

Sundays in my house are for mealprep! I’ve written a ton of posts on the tips and tricks of mealprepping 101 (see here) but I am going to try and share more recipes now!  This one is super easy and perfect if you don’t feel like doing a lot of work.

(FTDI is just a term from The Camp Transformation Center saying the ingredients are okay to eat on the meal plan)

My meal preps always are broken down into 3 main groups Protein, Carbs, and Veggies.

  • Protein: Meats2u  2 packs 16oz Garlic Herb Ground Poultry
  • Carbs: Next 3 days no carbs (carb cycling)
  • Veggies: Spinach,Riced Broccoli, Brussel sprouts

FTDI NOTES: This could be considered just a protein serving the way it is. To be a “meal” you must add a FTDI carb such as rice or  quinoa.

What You Will Need:


16114602_606900529507775_7172885858760141706_n

Ingredients Meatloaf:

2pc/16oz Garlic Herb Ground Poultry (thawed)
1/2 pack spinach chopped
1 tomato diced
1/4 c Parsley
Favorite Meats2u or other seasonings
Nonstick Spray ( I use Trader Joe’s Olive Oil)
8.5 x 11 baking dish

Veggie portion:
32 oz Brussels sprouts halved
Nonstick Spray ( I use Trader Joe’s Olive Oil)
Foil

Directions:


Meatloaf:

  1. Preheat oven to 400 degrees.
  2. In a bowl combine meat, spinach, tomato, and parsley.
  3. Lightly spray pan and spread mixture into the dish evenly
  4. Bake for 30-35 min until cookedFTDI NOTE: This makes 8 servings for women and 4 for men (20lb FTDI portions). Go by the meat portion you cook with and divide the loaf accordingly.
    16266356_606900699507758_5550319382571937416_n
    While the meatloaf is in the oven:
  5. Half the Brussels sprouts and spread evenly onto a baking sheet lined with foil and season.
  6. Bake your Brussels spouts at 400 degrees for 15 min and broil at the end to crisp up 3 min
  7. Add to your mealprep! FTDI note: FTDI veggies are unlimited and do not need to be weighed out
ligter

Containers are from IKEA (I do not like to re-heat plastic)

Fitness and Fighting the sickness 

Happy Sunday!  I’ve been fighting off the flu for the past week. The weather is Southern California has been crazy, well for us! The rain and cold has definitely brought back cold and flu season. Being at the gym all the time with all the people makes it a lot easier for me to get sick. I was fighting it off for a while but finally it happened, I got sick!

A couple days after I started feeling pretty under the weather, I was super excited that I received my Relax Teami tea! It was perfect timing because it contains Lavender Flower, Chamomile, Lemon grass, Orange peel, Valerian Root extract. These plants help relax tight muscles and reduce insomnia. It also contains potassium, calcium and vitamin B which strengthen the immune system, prevent colds, flus and a variety of other illnesses. Teami Relax is caffeine-free and should be consumed right before bed!  

https://www.teamiblends.com/Teami_Relax

This is the first time that I’ve been consistently drinking herbal tea, as I shared in an earlier post, and I love it! I used to be a huge coffee drinker which was too much for my system all the time but if you are like me and have thyroid issues (like lack of one) you know sometimes well most of the time..we just need that extra boost. I have been doing the 30day detox regime every change of season and then switch over to the Alive tea for energy and now have my Relax tea for the PM. I definitely wanted to share the holiday promo code to get you guys some extra savings! MLKFIT at checkout for 20% off until end of the day 1/16/17 (if you are reading this post sales code THYOID will give you a discount as well)

Detox pack: AM and PM tea:

Detox AM Tea “SKINNY”


http://www.teamiblends.com/Teami_Detox_30_Days_Pack

The AM tea is loose leaf so If you don’t have an infuser this tumbler has a screen in it so I add the tea and water in the tumblr and sip on it all day by refilling it with water. That’s how I drink mine because I’m to inpatient to wait for the infuser every morning and it’s more portable on the go than a mug! 

http://www.teamiblends.com/Teami_Tea_Tumbler
Visit teamiblends.com and enter MLKFIT in checkout to save 20% off your purchase!

 Let me know what you think! Have you ever tried a detox program and stuck with it? What works best for you? 

Thought you guys would enjoy this….my fiancé saw me taking pictures of my tea while he was watching the supercross from the couch and I got a text message with this pic haha! This is what why I love him! 

Chocolate Superfood Coffee 

Yes, you read that right. Chocolate coffee! One of my trainers was always talking about his “magic” coffee and a couple days into 2017 I was already feeling like a regular cup of joe wasn’t doing it for me! So I decided to experiment! Navitas Naturals is my go-to Superfood source because of their quality, availability, and the price point is always pretty spot on! 

The following recipe is for 1 serving which I prepared 5 into individual ziplock bags an froze at the beginning of my week! 

Ingredients: 

3/4 c cold brew (add when blending smoothie, not to bag)

1/2 tsp Navitas Naturals caco powder 

1 tsp coconut oil or Navitas Naturals cacao butter 

1/2 organic banana 

12 Almonds raw

1 tbs Navitas Naturals green coffee powder 

Vanilla bean to taste 

Pinch Of Pink Himalayan salt 

Directions

1. Add the banana first to the bag, then the coconut oil (room temp)z

2. Then sprinkle the powders, pinch of salt, and almonds into bag.

3. This was my first time working with a vanilla bean so I had to ask my fiancé to show me! It’s a good idea to watch a video of you need insuctions. Click here to see a tutorial on how. The outer shell is not the part you want to eat! I got a good sized bean at Sprouts for 3$. I just used the edge of a spoon to add a dot of the bean to the ziplock bag contents.

4. Freeze overnight.

5. Empty bag contents into a Nutri Bullet or blender and add the cold brew coffee, blend until smooth! Enjoy!

TEA TIME: TEAMI TEAS Regimen 

Buy one get one free Detox promocode: FITBOGO 

20% off Purchase: THYROID20


What I am currently is using:

30day Detox: If you are looking for an detox that you can incorporate into your daily routine, this is the one for you! The Teami 30 Day Detox Tea will help you feel better from the inside out! Getting rid of the toxins that your body is holding on to will allow it to function properly, burn the correct amount of calories and have natural energy levels every day! Plus if this is your first time using a detox, I love that it comes with a easy to use daily checklist to make sure you stay on schedule! 

http://www.teamiblends.com/30~7_Best_Detox_Plan

Teami Alive: Helps give your body the boost in nutrients and vitamins that it needs to heal itself, therefore ridding you of the “sluggish, dead feeling” that seems to consume your days  

http://www.teamiblends.com/Teami_Alive

#BarDiscovery : The Perfect Bar

I have been working on checking out a variety of different protein bars in search of some “clean” options. Now everyone has different goals when it comes to choosing a protein bar whether its low sugar, low carbs, no additives, or low in fat. When you go toward the “natural” bars, they seem to be higher in fat in sugar because they use a different ingredients. An example of this when you sweeten with dates compared to stevia, you of course are going to see the sugar go up but it all depends on what your priorities are in your choice.

My first review on my #bardiscovery quest is The Perfectbar. The founder was a San Diego Local DR. BUD KEITH  who knew that what we eat has a direct effect on how we feed and had that food is nourishment mentality. He passed this concept downperceft-bar within his family and now brothers and sisters run the company with the mentality that “food has to be real”

The bars are found in the refrigeration section, always. Their line consists of the following categories: peanut, almond, lite, and mini.

I got to try carob chip, cranberry crunch, fruit and nut, almond butter, cranberry crunch, almond coconut, and almond acai. I also had a couple of the minis which were perfect snack size!

So one of the questions on your mind is probably if they must be refrigerated at all times and the answer is no! They advised that they’ll last 2 weeks unrefrigerated at room temperature. However, if exposed to heat or kept unrefrigerated for longer than recommended the natural fruit, seed and nut oils may begin to separate, and the bars can become oily. I took them out with me when I ran the stairs at 1,000 steps beach in Laguna and they were a delicious and fresh pick-me-up post workout. The Coconut bar was so fitting for the California Beach vibes!

perfect-bar-beachThe Bar:

The bars all have a pretty hearty texture, which I loved! They are still soft but do not crumble while you eat them! The fruit pieces add just the perfect touch of sweetness, which by the way I am not usually a fan of but loved in this bar! They are a pretty good sized bar, most of their bars average at about ~2.5oz so would even say more on the larger side in comparison of other bars I’ve tried! The retail for about $3.35 each depending on where you go or how many you buy.

Whats inside:

The protein content ranges from about 8g-13g and the sugar ranges from about 14-19g with most being around 18g. The bars contain Over 20 nutrient-dense organic whole foods provide a good source of vitamins and minerals. Plus ingredients such as kale, spinach, alfalfa and celery (although you don’t even taste it at all!). I love that they are sweetened with organic honey. I learned that honey is actually a complex carbohydrate that will ensure your energy levels last. Their vegan flavor uses low glycemicperfect-bar-close-up organic dates as the sweetener.

The bars are gluten-free,  with vegan and soy free options! Since there are so many definitions of vegetarian they will let you decide for yourself if its right for you. Every Perfect Bar recipe except their vegan Almond Coconut flavor contains Grade A nonfat milk powder and dried whole egg powder, both animal products. I was a lacto ovo vegetarian for most of my life (which mean I eat vegetables, eggs, and dairy products but who do not eat meat) so I understand how that get complicated and appreciate how they advise.

The Final Verdict:

I really loved the variety of flavor options and they are definitely so much more fresh tasting than your average over processed protein bars which is super nice to get a break from! For the size, taste, and quality for me, its definitely a win!

How I lost 40lbs in 12 weeks

A little bit of background:


For those of you who may not know, I am a thyroid cancer survivor. On 10.17.13 at 22 years old I was diagnosed with Papillary Thyroid Cancer. On 11.4.13 at the City of Hope in

California I had a full #thyroidectomy , 10 lymph nodes and a parathyroid removed. I then had my first dose of Radioactive iodine on 1.18.14. I’ve had two full body scans since and so far cancer has learned that it messed with the wrong chic and as of right now for my current treatment plan I just need a neck ultrasounds once a year and labs every 3 months until I get my TSH levels where my endocrinologist wants it!
screen-shot-2016-09-18-at-5-09-04-pmWeight loss and fitness is an ongoing journey and anyone on this path knows that it takes hard work and dedication. When you have your thyroid removed, hormone imbalance, or any other adversity, this path to fitness and mental and physical health gets to be very challenging. After I lost my thyroid to cancer I fell into a depression and had a hard time balancing out my hormones and coming out on top. I gained around 60 pounds, ended and I was so miserable and felt at my lowest point in life. I was also trying to finish college at the time and ended a very unhealthy relationship all during my senior year (PS I graduated this no delays!!) A couple years went by and I struggled to adjust to the hormone replacement therapy. It wasn’t until around February this year (2016) I was able to make a huge change in my life and I am now happier than I’ve ever been! I attribute my transformation to The Camp Transformation Center Program, they really changed my life.

Its a lifestyle change:


 

If youscreen-shot-2016-09-18-at-5-11-08-pm are struggling to lose weight or are looking to improve your health there is one key

thing you need to understand: this is a mental battle as much as it is physical. You need to me 110% mentally, physically, and emotionally committed to make changes in your life. What I did wasn’t a diet, I changed my habits and gained a new perspective.

 

 

How to get started:


  1. What are your goals?You need to ask yourself  ” what do I want out of this change that I am going to be making?”. Whether its loosing 25lbs, being able to run in a race, or fitting into your “skinny clothes”, or feeling good about yourself… you need to understand what is triggering the need for change.
  2. Write down those goalsIf it’s in writing you will hold yourself accountable and have a better self commitment to achieving those goals. Also sharing these goals with family/friends or posting on Social media is an even better way to help with accountability
  3. Understand why you haven’t had success in the past/ any adversities you need to overcomeWhether its because you haven’t fully committed yourself in the past or something like being diagnosed with thyroid cancer, understanding why you haven’t had progress in the past is important part of learning.

 

For my fellow THYCA (thyroid cancer) warriors


 

screen-shot-2016-09-18-at-5-09-23-pmI am going to be 110% real, this isn’t going to be easy, but I PROMISE you it will be work it! I can whole heartedly tell you I was miserable
and exhausted when I had my thyroidectomy. I was depressed, emotional, and I felt like a overinflated water-balloon. I lost my confidence and felt like I was just “existing” and lost who I was. I slept and cried more the 2 years after my surgery than a newborn baby because of my hormone balance! But one day I realized if I am going to feel exh
no matter what, I might as well be exhausted from the gym as well.

 

The “diet” part


This is the most common topic I get messages on email, IG, and Facebook about. The way I see it is in two phases.

Part 1: Changes to hit your Goal – This is my guidelines I follow until I hit my goalscreen-shot-2016-09-16-at-3-35-23-pm

  • Portion control– I found out i was eating way to much carbs and not enough protein in my diet. I used a scale and prepped my meals ahead of time until I had a better understaning of how my potions should look:
    • Carbs: Women 2 0z/ Men 3 oz
    • Protein: Women 4 0z/ Men 6oz
  • Eat to  fuel –What if the best and most nutritious foods to assist you in your goals? for example: Yes I know cumber didn’t make me fat but could I eat other veggies that would benefit me more?
    1. Veggies
      1. Broccoli
      2. Kale
      3. Celery
      4. Spinach
      5. Asparagus
      6. Brussel Sprouts
    2. Carbs – no instant or precooked!
      1. Sweet potato
      2. Rolled or steel cut oats
      3. Brownrice
      4. Quinoa
      5. Yams
    3. Protein
      1. Tuna
      2. Chicken breasts
      3. 99% lean ground turkey
      4. Tilapia
      5. Eggwhites

Rules:

  1. NO alchohol
  2. NO Dairy
  3. NO Sugar
  4. NO Fruit
  5. NO Processed foods, candy, chocolate…
  6. Veggies not on the list can be used in moderation as toppings

Because you are not eating healthy fats during this time I would recommend you take EFA’s (essential fatty acids) and Multivitamins.

I prep my meals every Sunday for the following week M-F total of 10 meals. More about meal prep here

Part 2: Maintain

screen-shot-2016-09-18-at-5-10-38-pm

After you hit you goal, now what? Eating in part one isn’t sustainable long term. I was strict for 13 weeks straight with no cheating off the plan.

  1. Slowly incorporate some other foods back in such as black berries, non fat plain greek yogurt, avocado etc.
  2. Decide if you really need alcohol in your life – I have it on occasion but I waited a couple weeks to decide the “relationship” I wanted with it first.
  3. Everything in moderation
  4. Stay away from processed foods as much as possible -breads, pasta, and other foods that you don’t “need”
  5. Sugar, desserts, and other sweets in general indulge on occasion not on a regular basis.
  6. Eat like part 1 80% of the time, clean 15 %, and enjoy other items 5% of your diet.

Gym:


The Camp program had me going 0-100 real quick with the workout routine, and by that I mean I went from casually working out to full force hour long workouts 5 times a week so you can imagine I was exhausted!

  1. Be consistent

We all have those weeks that we workout super hard and then drop off the bandwagon. Set realistic and obtainable workout times. Set a goal for the time you are going to spend and the number of days per week and gradually increase. Once these days are set do not deviate away from the plan and be sure to hold yourself accountable.

2.  Plan your workouts

Don’t just show up at the gym and hope that you figure out what to do there. Its not a good use of your time and its not effective. Search Pinterst or follow Instagram accounts that post workout videos to help educate yourself and come up with workout ideas. YouTube is a great tool for learning workouts too!

Favorite websites for workouts:

3. Mix it up

Most people love the machines because they have little pictures on how to do them and we are comfortable with them. There is so much more that you can do and for the best results its important to keep your body guessing on whats next!

  • Strength
    • body weight (burpees, planks, pushups, squats ect.)
    • free weight lifting
    • resistant band training
  • Endurance
    • HIIT – High intensity Interval Training
    • Cardio (treadmill interval training, stair master, swimming, bike, elliptical, etc.)

Final Thoughts:


screen-shot-2016-09-18-at-5-11-36-pmYou have to want this. It will NEVER feel like a good time to start. For me weeks turned into months and then years past and I was just tired of being tired and unhappy. If you want results you need to understand that this is a lifestyle change which isn’t a quick fix, its a long term solution to a happier and healthier you. Everyone can always eat a little bit healthier and increase activity. Like I said in the beginning, this is a mental battle! Surround your self with positive people. Thats one of the biggest issues I had years ago. But now have have my fiancé, friends, swolemate, and family who I have involved from the beginning who help keep me accountable and cheer me on!

I wish you the best of luck and success on your path to heath and fitness!

-Xxo

 

Disclaimer: I’m not a doctor, registered dietitian, or fitness expert. The purpose of my blog is to share my experiences with food, fitness, and life—not to dole out advice. When it comes to your health and fitness, do your research and talk to your doctor.

#BarDiscovery 

I have been working behind-the-scenes on a upcoming project focused around clean protein/snack bars. We all know that there are ALOT of options when it comes to grabbing a snack bar on the go but do we take the time to see what we are eating?

Each of us has a list of things they look for when it comes to what they eat! Whether it’s being gluten-free, low in fat/sugar, soy free, or no chemicals it takes time to find something that’s a happy balance! I am on a quest for a “clean bar” and I have had the privilege to work with some awesome companies so far and they have given me a better understanding of what brought them into the industry. I have been learning more about the ingredients and the people behind the company. It has been so insightful and an awesome experience! I will be sharing with you reviews on some great choices AND I am excited to announce various giveaways so you can try them for yourself! Keep an eye out I am so excited for this!