Daily Eats [2016]

I was asked to post a bit on my daily eats.

For the most part, breakfast and snacks stay consistent. Since I have been on the go for most mornings and don’t have a microwave on hand (I had cold oats), I’ve been doing cereal (Fiber One Honey Cluster, Total Whole Grain, Special K) adding a little fruit/ nuts/ seeds mixture plus some fat-free milk. Some days I do soy. This plus my morning coffee keep me going for a few hours. I usually munch on more fruit, a string cheese or a Kind Bar for a snack. The bars come in if I have a long day of teaching. Lunches I keep it to sandwiches or Boca veggie burgers. My favorite sandwich combo is turkey, Swiss, cucumber, tomatoes and spinach on wheat bread. As a side I will have pretzels, baked Lays or Late July tortilla chips. They are delish.If I am home for my “mid-afternoon” snack, I will have a smoothie (protein powder, some fruit and maybe almond/ soy milk). My on the go version is some Greek yogurt. Noms!Dinners vary and sometimes look the same as lunch. Pat and I eat dinner about 3-4 nights together depending on our schedule. I love this chili recipe from Vegetarian Times! I use ground turkey to make it non-vegan and nix some of the spiciness.When I’m solo, I will do either a sandwich/ veggie burger or any leftovers that I froze from previous dinners. This one below is a combo of a previous dinner and veggie burger.After dinner, I’ll sometimes munch on a cookie or a little dark chocolate. All things in moderation right?  😀

Question: What are some of your daily go-to’s?

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Friday Favorites #9: Deals and Thangs!

Happy Friday Friends. 😀

I am dropping in for a Friday Favorites post.

I have been working on a ton of deadlines for work and personal matters; eating delicious things too, of course.Nutritiously Sweet is going to become a will a drop in basis, Friday favorites, MIMM posts, workouts, playlists, maybe some recipes here and there too!

I will try to make a post once a week for sure, but last week with the holidays and travels too NY, I had to play catch up at work. I hope everyone else had a wonderful Thanksgiving too by the way.I got to see the family and my uncle who is visiting. We went to the gym he made me and Starbucks was in order post hour spin seshThanksgiving is probably my favorite holiday, then my birthday. But now with Samantha, I think my favorite is going to be her birthday. Speaking of Samantha, ePantry has a free diaper and wipe trial (just pay $1.99 shipping). If you want to continue the subscription you can, but be sure to cancel it to avoid being charged!Sunglass Warehouse has a ton of sweet shades for sale. My favorite ones broke and now I have a new fav. I love these amber lenses.I also found these new tortilla chips to try by Late July. They are SO delicious and organic… go by em’ now.The ladies at Mamas Move are killing it! I am going to be hosting bootcamp in Wakefield starting January 2016. For those not near me or want to go at it on their own time, I am going to have a VIRTUAL version starting January 4th! Right now it’s 30% off, so grab if for you or for a friend. Spaces are limited to 6 and there are only 4 left! Email me at NutritiouslySweet@gmail.com for questions on the program! Check out a testimonial of my current client doing my regular coaching program who will venture to bootcamp:

I’ve been working with Sabrina to lose weight and get fit, and have been working off her meal and workout plan for the past three weeks. I’ve bought a handful of ebooks and joined other weight loss groups before, but am so much happier working with Sabrina. Before she provides you with your plan, you provide her with info regarding your habits, tastes, work-out preferences and she tailors it for you specifically. Her menu plan is based on reasonable, clean-eating principals. It is easy to follow and easy to modify as you need to. The workouts are a great combination of cardio and strength training, also easy to follow and modifiable to wherever you want to work out. However, the most valuable part of her program is her accessibility. What all those other programs I’ve tried have lacked is personal contact. When I have a questions, I ask her directly. She checks in weekly and makes suggestions to modify if needed, and more importantly, provides encouragement and accountability to stick with it. I look forward to seeing my 4 week changes at the end of this month, and to trying her Bootcamp next!

-Katie W.

Thanks for hosting Heather! Hope everyone is having a wonderful Friday and enjoy the weekend. 🙂

Question: What’s YOUR favorite holiday?

Current Grocery Staples.

Good morning y’all!
I haven’t done a grocery haul in a while so today I am sharing some of my current kitchen staples. By no means do I eat 100% clean or 100% a certain way. I believe in an 80/20 balance and yes donuts are allowed.

After my weight loss, I found myself becoming a cardio addict, restricting certain foods and would go into binge mode. Though I had lost more then 80lbs, I was unhealthy. After over a year of being a binge eater, I found yoga.

Yoga helped me find that balance between mind, body and soul. I no longer felt the need to binge. I no longer felt the need to restrict foods from my diet. I simply ate when I was hungry, enjoyed cake and found my healthy balance.

Everything in moderation.

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Pantry Items: 

  • Bagel Slims
  • Instant Oatmeal (Plain)
  • Special K Protein Cereal
  • Reduced-Fat Wheat Thins
  • Chia Seeds
  • Jasmine Rice (Minute)
  • Olive Oil
  • Teddie’s Chunky All Natural Peanut Butter
  • Reduced Sodium Black Beans
  • Sea Salt Popped Crisps
  • Luna Bars
  • Sugar-Free Dark Chocolate
  • Not Shown: Whole Wheat Pasta, Vanilla Protein Powder, Shakeology (Chocolate & Greenberry), Honey Braided Pretzel Twists, Raspberry Green Tea & Stevia.

Fridge, Freezer, etc.:

  • Ground Beef (90/10)
  • Morning Start Grillers Original Veggie Burgers
  • Garlic & Herb Cheese Wedges
  • Babybel Light Cheese
  • Red Seedless Grapes
  • Bananas
  • Frozen Mango Chunks
  • Frozen Berries
  • Corn
  • Broccoli
  • Grape Tomatoes
  • Greek Yogurt (Fage & Stonyfield)
  • [Light] Minute Maid Mango Passion Fruit Juice
  • Almond/ Coconut Milk Blend
  • Vanilla Soy Milk
  • Not Shown: Electrolyte Smart Water, Thin & Trim Turkey Breast, Fat-Free Milk, Light String Cheese, Light Butter Spread & Hummus.

If I had to choose 5 things I can’t NOT have in the house is oats, berries, Greek yogurt, Babybel cheese and peanut butter.

Question: What about you? What are some of your kitchen staples?

Lower Bod & Back Workout

If you’ve read my blog or follow me on Instagram,

You know my two favorite training days are legs and back. I don’t know why, just is! My least favorite is shoulders and that’s probably because I have a slight rotator’s cuff. Any who, since morning sickness began in pregnancy, my training suffered and I dropped down to maybe 1-2 times a week.

It was tough, after getting back into the swing of 4-5 times a week training. I got a lot of my energy back during the 11th week of pregnancy, but I used my energy wisely for when I taught classes.

I didn’t want to exhaust myself with personal workouts and let my classes suffer. The last workout I posted was a lower body and abs Tabata routine, which you can check out here!

Lately, I’ve been mixing workout days. I used to do a Shoulders & Chest, Bi’s & Tri’s, Lower Body and a Back day. Now I tend to mix shoulders, chest and tri’s and mix lower body with back and bi’s.Today’s workout, however, doesn’t have bi’s mixed, but feel free to throw in some bicep curls instead of the one handed dumbbell rows. I used 10lbs weights for all exercises except the flyes, I used 5lbs. Let’s get down to today’s workout, shall we?

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Warm-Up: 10 minutes (moderate intensity) on your favorite cardio equipment ( I usually do treadmill)!

Exercises; Each 3-4 Sets of 10 Reps

  • Pull-down
  • Upright Row
  • Bent-Over Row
  • One Handed Dumbbell Row
  • Alternating Lateral to Medial Flyes
  • Sumo Squat
  • Weighted Plié “Squat”
  • Sumo Deadlift

Cool-Down: 10-15 minutes, steady pace on your favorite cardio equipment [or do a yoga segment!]

***

This workout should take you about 45-60mins to complete. Of course, if you do that yoga segment I linked to you, it will take about 65-75 minutes to complete. I like to save that for the days I have extra time.

If you’re short on time you can just do 2-3 sets of the exercises. Either way, you’ll get a nice lower bod and back workout that you’ll surely feel the next day or two. Be sure to hydrate replenish your body after!Question: Do you mix you separate your muscle groups or do more total body workouts?

Pregnancy Health & Fitness

Happy Saturday y’all!Today’s post is health and fitness related and I am going to talk about my health and fitness so far during my pregnancy. Most of my information I have gathered for advice was through Baby Center or from hearing tips from veteran mamas. Once baby Samantha is born, I will recap third trimester into postpartum.

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First Trimester (til 6-8Weeks)
 I didn’t find out I was pregnant until almost two months. At that time, I was finally back into the swing of bodybuilding (maybe 3-4 Weeks into it post surgery) and counting macros.

  • Macros: My average macros “pre-pregnancy” were around 180Carbs, 120Protein and 65Fat.
  • Workouts: I was lifting four times a week dividing back, bi’s, tri’s, shoulders, chest, abs and lower body. I also reserved two days for rest and one day for just cardio (usually spin). I also did cardio on one of the arm days, usually was on shoulders.
  • Instructing: I was teaching spin about 4 times a week, plus two Tabata/HIIT classes and one Stretch&Abs class. It wasn’t until til 7th week I began to get very nauseous.

***

First Trimester (8-13Weeks)
I was just super nauseous and tired to teach all my classes. I ended up giving up a Tabata and spin class to have more rest.

  • Macros: Man did my protein plummet. I was a tad worried but I knew what was most important was keeping at least some food in my system. I mostly ate bagels, cereal, eggs and iced tea. Macros mostly came from carbs: 280-320Carbs, 55-70Protein, 50Fat.
  • Workouts: If I wasn’t an instructor, I probably would have been in bed all day. I dropped down to doing spin 2-3 times a week and 1 weight training day (mostly legs).
  • Instructing: I dropped down to teaching spin about 2-3 times a week (usually asked for coverage), one Tabata/HIIT class and the one Stretch&Abs class.

***

Second Trimester 13Weeks to Now (20Wks)

At about 11-12 Weeks, I began to get my energy back and eating a bit more protein. I was able to handle some Quest bars, yogurt, meats and cheese.

  • Macros: They got much better. Still about 55% of them came from carbs, which is okay with me. They average 290-340Carbs, 85-100Protein and 65-70Fat. Calorie wise, I am eating about 2100-2400. I eat when I am hungry and if I go over one day, I don’t stress out because there are maybe a day or two in the week I’m a bit under. I also made sure to get in more water, because the first two months was all sugary iced tea.
  • Workouts: For lent, I decided to up my yoga, so I must do at least 20-45mins of yoga twice a week. I am also still doing spin, but only 2-3 times a week plus 1-2 weight training days (usually arms and a lower body).

    {12Weeks}

  • Instructing: Now only teaching spin 2-3 times a week. I dropped another spin, plus the Tabata/Hitt and Stretch&Abs class. I’ve been picking up spin classes and work at my yoga studio to make up for it.

The key things I try to focus on are staying active, yet making sure to rest and eating as best as I can. I tried to eat mostly whole foods now that my “normal” appetite is back. Lots of fruits, yogurts, light string cheese, turkey, whole grains and such.

I also am taking my daily prenatal, probiotics and using Skoop’s A-Game to get greens in (veggies are the only thing that are still a turn off). All I can do is take it one day at a time and be as healthy and fit as I can be for Samantha and I ❤

Question to Pregnant Mamas or Veteran Moms: How do/did you stay healthy during your pregnancy? What were your go to foods or workouts?

New Blog Layout!

Greetings friends and Happy Daylight Savings!

I decided to officially announce a few changes to the blog. I wanted Nutritiously Sweet to have better structure and give everyone the opportunity to have a little bit of everything that I offer.

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Posts will include things from food, health/fitness, link-ups, pregnancy, “A Day in the Life Of,” etc.

Monday’s: Marvelous in My Monday {MIMM}– I love Katie at Healthy Diva Life and love to recap all the fun stuff the happened in the past week/ weekend.

Tuesday’s: Off or Pregnancy update!.

Wednesday’s: Food related- Could be a WIAW post, recipe, grocery haul, etc.

Thursday’s: “Thinking out Loud” from Amanda at RunningWithSpoons Or Off.

Friday’s“A Day In The Life of, “Fun Finds,” Friday Favorites Or Off!

Saturday’s: Fitness/ Health – Maybe a workout, playlist, etc.

Sunday’s: Off

NEW LAYOUT officially begins Monday March 9th!

If anyone has any posts requests, please feel free to leave a comment below or shoot me an email at NutritiouslySweet@gmail.com

Happy Sunday! 🙂