I love ground turkey.
You can get it pretty lean and it's a great protein source. Now...what should you do with it!?
Tacos. Meatballs. Chili. Here you go!
Ground Turkey Tacos:
1 lb ground turkey
1/2 TBSP coconut oil or EVOO
1/2 cup chopped cilantro
1/2 tbsp chili powder
1/2 tbsp cumin
1/2 tbsp cayenne pepper spice
1/2 tbsp onion powder
Directions:
- Heat up your large pan, add coconut oil or EVOO
- Add turkey, breaking up with spatula or turner as it cooks
- once it's thoroughly brown, add cilantro, cook for one minute
- Turn off heat
- Add spices
BAM DONE.
- Use corn torillas, greek yogurt, fresh tomatoes, onions, etc. on top!
Turkey Meatballs
1 lb ground turkey
1/4 cup fresh basil
1/2 tbsp garlic powder
1 egg
1/2 cup whole wheat panko breadcrumbs
Directions:
- Mix everything together with your hands in one bowl
- Shape into medium sized meatballs
- baked at 325 F for 20 minutes
BOOM DONE
Turkey Chili
1-2lbs of turkey (depends on how much you want to make, go for more if this is going to be lunch all week!)
1/2 tbsp coconut oil or EVOO
1 large sweet onion (chopped)
1 large green pepper (chopped and seeded)
1 can black beans
1 can kidney beans
1 large can diced tomatoes (NO SUGAR ADDED)
1 can tomato paste (NO SUGAR ADDED)
1/2 tbsp garlic powder
1 tbsp chili powder
1/2 tbsp oregano
Directions:
- Heat large pan on stove, add oil
- Toss in the turkey, breaking up with spatula or turner
-Once browned, throw into a large pot with all the other ingredients
- Let cook until simmer
- Taste test for added flavor, sometimes I end up throwing more seasonings in there!
All done :)
Easy recipes that you can do in a half hour or less, now you have no excuses. Go buy some ground turkey and get to cookin' !!
- Sarah
Thursday, October 22, 2015
Wednesday, October 21, 2015
The HARSH truth
Let me start off this post with a warning, this blog post has been written with a lot of emotion and passion. Some of you may take offense to it and I'm going to say it right now, I'm not sorry. Sometimes the truth hurts.
SO here goes nothing...
If you aren't going to put in the work inside and outside of the gym, 24 hours a day, then you won't get the results you want.
You can go ahead and have a little pity party for yourself that you can't lose weight and you aren't seeing changes and that you're unhappy with yourself. Sure, go ahead. See if that helps. It won't.
As someone who is passionate about the health and fitness industry, it sickens me to see people who supposed 'want' to change and be healthy, not actually change and not be healthy.
Was it easy for me to get where I am? No.
Will it be easy for anyone else? No.
Did I want to quit at times? Yes.
Did I actually quit? No.
The difference between those who get results and those who don't is that the people who get results work their damn asses off 24/7. They meal prep, they avoid drinking, they push themselves at the gym, they do extra cardio, they don't eat junk, they skip the bread, they skip the sweets, THOSE are the people who get results.
Sure I have sweets and treats now and then, that's okay, it's called balance. But if you're not committed 100% to changing your health and fitness, there is no balance. If you eat one healthy meal a week, sure that's a good start but that's all it is. You need to be committed.
Do you realize there are people who want to help you? People who would love to show you new ways to exercise, new ways to meal prep, healthier options when it comes to food, just to educate you on how to actually see results? I am one of those people, and it KILLS me every time I have a client who isn't really 100% committed and ends of falling off track. I want my clients and friends and family to use my knowledge to gain there own. But they have to be hungry for change and motivated to change themselves.
You can't half-ass health or fitness, you'l never reach your goals. So until you can commit 110%, you will never reach your goals. That's the blunt truth.
I started following IIFYM AFTER I ate clean for a YEAR. I taught myself to eat wholesome food and cook new recipes THEN I treated myself ONCE a week, but it still wasn't binge eating. I didn't eat a giant burger and fries and a milkshake. I had a burger with a salad and a water. BALANCE.
I WANT TO HELP YOU. BUT YOU HAVE TO BE DEDICATED. YOU HAVE TO BE MOTIVATED. YOU HAVE TO REALIZE THAT THIS IS GOING TO BE HARD.
^That's not yelling that's stern talking.
Everyone has the right to be healthy, it's just up to you if you want to commit yourself to a healthy lifestyle. This process wasn't easy for me and it kills me to think people are just assuming I'm being a know-it-all or preachy when I talk about this subject, but I'm honestly not. I know how hard it is to be a 20-something with a bodyfat percentage over 30%. I know how it is to feel sloppy and uncomfortable in my clothes. I know how it is to dread going clothes shopping because I hate buying those big sizes. I've been there. I've done all that. I know how it is to feel anti-social because everyone is drinking Friday-Sunday. Sometimes even more often than that. It's all in your mindset and self control. It starts and ends with you.
If you ever need to talk or need me to shake some sense into you, email me! I am more than happy to give you a talkin' to.
- Sarah
Tuesday, October 20, 2015
The Dreaded Grocery Store
I don't know if anyone actually likes grocery shopping. I know I don't I spend way too much time trying to find a specific item for a goofy recipe I want to try and end up walking in circles for a half-hour.
BUT, we all need to eat AND everyone should know by now that fast-food isn't the greatest option even though it may be convenient. So you find yourself at the grocery store...
WAIT. BACK UP. REWIND.
Before going to the grocery store is even an action, before you even get in your car to drive to Meijer or Whole Foods or Marianos or wherever you shop, STOP.
Have you planned your meals for the week?
Have you written up a grocery list on items you need?
Have you categorized your list by section?
If the answer to ANY of the above question is NO, then you better hold your horses and prepare yourself for the grocery store.
First off, plan your meals/recipes.
Average week = 5-6 dinners and 2-3 lunch recipes. (for Ryan and I)
Easy to prepare lunches include salads, wraps, chicken breast, chicken salad, turkey chilli, etc.
Once you know what 2-3 meals you want to bring to work for lunch for the week, write down the items you need for them.
A well rounded meal will contain a lean protein source, carbs, and some fats. Veggies are your besties and fruits are really tasty but don't overload on them, they're like that friend that is really cool for 5 minutes and then you get sick of them.
I categorize my grocery list into three sections:
Fresh
Refrigerated:
Other:
Fresh = veggies, fruits, herbs, etc.
Refrigerated = eggs, almond milk, 2% or skim cheese, etc.
Other= tortilla shells, spices, sauces, dressings, whatever else you could imagine.
I categorize it this way to prevent walking in circles and forgetting things (even though it is inevitable)
Break your recipe ingredients up into those three categories on your list and then move on to your next recipe. This really only takes 10-20 minutes if you have an arsenal of recipes or use the Yummly app as frequently as I do :-)
What to avoid at the grocery store: anything with added sugar, high fructose corn syrup, more than 6 ingredients, frozen crap (toaster strudels, pizza rolls, frozen pizza, boneless buffalo wings, whatever else is in that god forsaken frozen section that is somehow labeled 'food')
Now you don't have to go crazy and cut out all your vices at once, but do it one item at a time. I still buy things with sugar in them, but I make sure that there's less than 10g of sugar per serving and only a few items I buy have sugar in them.
- I know I'm a psycho about reading labels and I will remain that way, READ THE LABEL. LOOK AT THE NUTRITION FACTS, If you want to know what exactly all that sh*t means on the back, ASK ME! I'd love to help.
- Keep your # of ingredients low on your foods. You don't need too much red #4 and sugardehydratedfatluctose (I made that up, but you get the point!)
- Buy as much FRESH as possible. Don't buy 12 tomatoes when you only need one, but buy more fresh ingredients than canned or boxed things. Fresh recipes are yummier anyways, FACT.
- Stick to lean meats, like ground turkey or chicken.
- Chicken sausage exists and it's AWESOME, just be careful of the added sugar
- I'm turning into an anti-sugar freak, I know. But I still like Reese's Pumpkins
- Use sales ads and store apps for coupons and discounts. I use MPerks through Meijer and save A LOT each trip.
- Once you stock up on seasonings, you're good for awhile. And I mean awhile. Don't buy the packet seasons, buy a bunch of the little plastic or glass jars of cumin, all spice, cayenne, oregano, chilli powder, whatever. Make your own spices blends! IT'S EASY, I PROMISE. Homemade taco seasoning is a piece of cake and the packets of it have way too much sodium.
*Disclaimer, I like sweets. I like donuts. But I don't ever buy anything to have in the house because if it's not readily there I won't eat it.*
If you have any questions about ANYTHING, email me! >>>> sarahpinksfit@gmail.com
- Sarah
BUT, we all need to eat AND everyone should know by now that fast-food isn't the greatest option even though it may be convenient. So you find yourself at the grocery store...
WAIT. BACK UP. REWIND.
Before going to the grocery store is even an action, before you even get in your car to drive to Meijer or Whole Foods or Marianos or wherever you shop, STOP.
Have you planned your meals for the week?
Have you written up a grocery list on items you need?
Have you categorized your list by section?
If the answer to ANY of the above question is NO, then you better hold your horses and prepare yourself for the grocery store.
First off, plan your meals/recipes.
Average week = 5-6 dinners and 2-3 lunch recipes. (for Ryan and I)
Easy to prepare lunches include salads, wraps, chicken breast, chicken salad, turkey chilli, etc.
Once you know what 2-3 meals you want to bring to work for lunch for the week, write down the items you need for them.
A well rounded meal will contain a lean protein source, carbs, and some fats. Veggies are your besties and fruits are really tasty but don't overload on them, they're like that friend that is really cool for 5 minutes and then you get sick of them.
I categorize my grocery list into three sections:
Fresh
Refrigerated:
Other:
Fresh = veggies, fruits, herbs, etc.
Refrigerated = eggs, almond milk, 2% or skim cheese, etc.
Other= tortilla shells, spices, sauces, dressings, whatever else you could imagine.
I categorize it this way to prevent walking in circles and forgetting things (even though it is inevitable)
Break your recipe ingredients up into those three categories on your list and then move on to your next recipe. This really only takes 10-20 minutes if you have an arsenal of recipes or use the Yummly app as frequently as I do :-)
What to avoid at the grocery store: anything with added sugar, high fructose corn syrup, more than 6 ingredients, frozen crap (toaster strudels, pizza rolls, frozen pizza, boneless buffalo wings, whatever else is in that god forsaken frozen section that is somehow labeled 'food')
Now you don't have to go crazy and cut out all your vices at once, but do it one item at a time. I still buy things with sugar in them, but I make sure that there's less than 10g of sugar per serving and only a few items I buy have sugar in them.
- I know I'm a psycho about reading labels and I will remain that way, READ THE LABEL. LOOK AT THE NUTRITION FACTS, If you want to know what exactly all that sh*t means on the back, ASK ME! I'd love to help.
- Keep your # of ingredients low on your foods. You don't need too much red #4 and sugardehydratedfatluctose (I made that up, but you get the point!)
- Buy as much FRESH as possible. Don't buy 12 tomatoes when you only need one, but buy more fresh ingredients than canned or boxed things. Fresh recipes are yummier anyways, FACT.
- Stick to lean meats, like ground turkey or chicken.
- Chicken sausage exists and it's AWESOME, just be careful of the added sugar
- I'm turning into an anti-sugar freak, I know. But I still like Reese's Pumpkins
- Use sales ads and store apps for coupons and discounts. I use MPerks through Meijer and save A LOT each trip.
- Once you stock up on seasonings, you're good for awhile. And I mean awhile. Don't buy the packet seasons, buy a bunch of the little plastic or glass jars of cumin, all spice, cayenne, oregano, chilli powder, whatever. Make your own spices blends! IT'S EASY, I PROMISE. Homemade taco seasoning is a piece of cake and the packets of it have way too much sodium.
*Disclaimer, I like sweets. I like donuts. But I don't ever buy anything to have in the house because if it's not readily there I won't eat it.*
If you have any questions about ANYTHING, email me! >>>> sarahpinksfit@gmail.com
- Sarah
Friday, October 16, 2015
Clean Chicken Salad + New Email
SO yesterday I did my usual food prep but I had a BUNCH of leftover shredded chicken...
SO I threw together a 'clean' chicken salad to have for the rest of the week.
It's simple and you DON'T have to be exact with the ingredients.
3 shredded chicken breasts
1 1/4 C. Greek Yogurt (Fage 0% is my fav)
a BUNCH of chopped green grapes
2 stalks of celery, chopped
4 green onions, chopped
1.5 TSP onion powder
1 TSP dill
MIX it all together and BAM, chicken salad, clean and full of PROTEIN.
I don't have the exact macros on this so my best suggestion would to be add it into MyFitnessPal under one of your own recipes.
You can always add more or less Greek yogurt and the other ingredients, I always have a taste test and add some or take some things out.
Crock Pot Shredded Chicken is EASY PEASY.
5-8 chicken breasts, fat trimmed, 1/2 c of water and throw them in the crockpot on low for 6 hours, BAM, easy chicken for the WEEK.
You can also add some flavors and seasoning in the crock pot, here are some of my favorites:
- Skinny Girl Balsamic Vinegar (No sugar, YAY!)
- Liquid Smoke
- Sugar Free BBQ sauce or low-sugar BBQ sauce (read yo' labels!)
- Honey and pineapple
I love new crock pot recipes and easy recipes so please share them with me!
I have a NEW email for all of you to reach me on because my emails were getting lost in the mix of my sales and specials and spam emails from everyone and their mother and every business I've ever signed up for and I was losing your emails in all of that.
SO my new email is sarahpinksfit@gmail.com
PLEASE email me with any questions or concerns or anything else you want to chat about!
- Sarah
SO I threw together a 'clean' chicken salad to have for the rest of the week.
It's simple and you DON'T have to be exact with the ingredients.
3 shredded chicken breasts
1 1/4 C. Greek Yogurt (Fage 0% is my fav)
a BUNCH of chopped green grapes
2 stalks of celery, chopped
4 green onions, chopped
1.5 TSP onion powder
1 TSP dill
MIX it all together and BAM, chicken salad, clean and full of PROTEIN.
I don't have the exact macros on this so my best suggestion would to be add it into MyFitnessPal under one of your own recipes.
You can always add more or less Greek yogurt and the other ingredients, I always have a taste test and add some or take some things out.
Crock Pot Shredded Chicken is EASY PEASY.
5-8 chicken breasts, fat trimmed, 1/2 c of water and throw them in the crockpot on low for 6 hours, BAM, easy chicken for the WEEK.
You can also add some flavors and seasoning in the crock pot, here are some of my favorites:
- Skinny Girl Balsamic Vinegar (No sugar, YAY!)
- Liquid Smoke
- Sugar Free BBQ sauce or low-sugar BBQ sauce (read yo' labels!)
- Honey and pineapple
I love new crock pot recipes and easy recipes so please share them with me!
I have a NEW email for all of you to reach me on because my emails were getting lost in the mix of my sales and specials and spam emails from everyone and their mother and every business I've ever signed up for and I was losing your emails in all of that.
SO my new email is sarahpinksfit@gmail.com
PLEASE email me with any questions or concerns or anything else you want to chat about!
- Sarah
Wednesday, October 7, 2015
Hump Day! Glute Program SALE
SALUTE YOUR GLUTES.
I don't know about you but I eat my oats and do my squats but that isn't enough these days. Glutes need more attention than just squats!
I'm here to help!
I've created an 8 week booty building program that incorporates various exercises to help form your glutes and lift them! Goal is to have your a shelf ass, got it!?
Interested? Email me at my NEW email, sarahpinksfit@gmail.com
I know I'm usually anti "fit" named accounts, but I was in a rush and shecooksshelifts was already taken, jerks. That's MY ish. But anyways, I made this email so I can keep every separate because a lot of inquiries and questions were going to my spam/junk folder and that IS NOT COOL.
I've been cooking a lot lately and SUCKING as taking pictures and posting recipes, I'm going to work on that this week and this weekend.
Questions/concerns/anything please email me or comment below!
- xox Sarah
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