I went vegan for 2 weeks

Hey everyone! So my fiancé and I have decided to go vegan for 2 weeks. I chose 2 weeks because it seemed like it only 2 weeks based on a documentary I watched on Netflix called “What the Health” to show any benefits. 2 weeks is actually a short amount of time too. I see that there may be additional benefits without consuming animal products or dairy. Some benefits include:

  1. Reduces the risk of heart disease and type 2 diabetes
  2. Lowers cholesterol
  3. Lowers blood pressure
  4. May reverse prostrate cancer if in early stages
  5. Reduced saturated fats since you’re not eating any meat
  6. Lower BMI
  7. More energy
  8. Weight loss

I’ll post my journey on this blog. I purchased Silk nut milk that comes with 10 grams of protein and I also bought Musclepharm’s new like products which includes organic plant based protein and even a vegan pre-work out. Stay tuned!

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TURKEY AND ZUCCHINI QUINOA PASTA CASSEROLE WITH MOZZARELLA

Here is the recipe for the delicious casserole I made. 20160104_174751

Yummy!

 

 

What you will need: 

LEAN GROUND TURKEY 32 OZ


QUINOA PASTA 8 OZ


MOZZARELLA 1/8 CUP


RED ONION 1/2


ZUCCHINI 2 CUPS


BELL PEPPER 1


CHICKEN BROTH 1 CUP


TOMATO PASTE 2 6OZ CANS

  1. Set oven to 375 degrees F.
  2. Boil quinoa pasta, rinse with warm water, and set aside.
  3. Set a skillet on medium-high heat and lightly spray with coconut oil. Toss in red onion and granulated or freshly minced garlic. Cook in the skillet until the onions are nearly translucent.
  4. Add in the ground turkey meat. Stir and cook with a wooden spoon or spatula. Chop the turkey and separate it as it cooks.
  5. Once the turkey is nearly finished cooking, add zucchini, tomato paste, tomatoes, bell peppers, and one cup chicken broth.
  6. Stir slowly and reduce heat slightly. Cover and cook until the mixture begins to simmer.
    *Tip: If your skillet is large enough, add in cooked pasta. If not, continue on to step 7.
  7. Evenly divide the pasta among the five mini pans. Pour the mixture on top of the pasta.
  8. Pour the remaining chicken broth over the individual pans to ensure moisture.
  9. Top each with 1/8 cup shredded mozzarella.
  10. Bake in the oven for 20 minutes at 375F. Once finished, allow to cool. Cover with foil and freeze until you’re ready to eat.
  11. Reheat in the oven.

Makes 5 servings. I found these recipes online and are pretty easy to follow. Enjoy!

Shoulders and Calves

Shoulders

  1. Seated or standing barbell military press –  warm up sets(check out my previous post for the warm up) and then 3 working sets of 9-12 reps
  2. Side lateral raise – 3 working sets 9-12 reps
  3. Bent-over rear delt raise –  3 working sets of 9-12 reps

Calves

  1. Leg press calf raise – 3 sets of 8-10 reps
  2. Donkey calf raise – 3 sets of 8-10 reps

Let me know how you like this. Remember this is about lifting as heavy as you can, therefore have a spotter if you need one, and push yourself.

 

Ruthless Physique Story

From 140 to 165lbs. I’ve always struggled with my weight. I managed to stay consistent at 140 lbs but over the course of 2013-2015, I managed to gain 25lbs. And I’m going to be honest, I kept eating and slowed down on working out. Life happens and I let go. I really didn’t care. I wouldn’t say I’m fat but my body fat % obviously has increased. Looking back at old pictures, I know I am better and can become better. Its never too late to start over. This is me now. I’m posting this, because I’m sure I’m not the only woman that’s struggled like this. And to let them know that its never too late. Its going to take discipline and no excuses to become a better me. I also posted this so y’all can keep accountable. I’ll make sure to post updated photos.If any one wants a one on a one session with me. Let me know. Contact me at ruthlessphysique@live.com or text me 310-343-9430.

New Year’s Resolution

January is just around the corner! Jumpstart the new year by leading a healthier lifestyle. Let me help you lost that unwanted weight, or fat or just start eating healthier!

 

Click here!

What MY leg day consists of

I always make sure I switch around my workout routines and since I have gotten more into fitness I know how my body works and what works best. I did my legs yesterday and this is the routine I did. I do this with my bf so fellas take note. Of course he has heavier weight but I’m getting pretty strong! Anyway here is what my leg day consisted of yesterday:

1. Super set: Smith Machine Squat Heavy Weight 4 x 10 w/ Plie squat w/ light weight 4 x 15

2. Super set: Leg Press 4 x 10 w/ jump squats no weight 4 x 15

3. Leg Press light weight 4 x 20

4. Seated Calf Raises 3 x 15

5. Leg Extension 4 x 12

6. Leg Curl 4 x 12

That’s it. Took me about an hr and after I was done, my legs felt like noodles. Enjoy and please share with your friends.

Any questions email me at plainandsimplyfit@gmail.com

Progress again.

I was supposed to post this yesterday but I got caught up. It’s been a little hard to update my blog because school has been hectic but I have work outs and such that I am going to post up. Bear with me. This is just a picture of my progress as of now.

I have lost some fat on my stomach and my butt and legs have more definition. For the people that don’t know, I work out at least 6 times a week.

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What I Ate Today

I will post here and there what I eat for my day. I have had a few people ask me what I eat. Trust me it is not easy to stay eating healthy when you have a job and school. That’s why it is always better to meal prep, even if it is for a couple days it works out better for you. I have not been meal prepping but I have maintained what I eat. Today I somewhat did a no no and had some egg and potato salad, homemade at that but an alternative to a white potato is the red potatoes and sweet potato which have less calories and are healthier and better for you. Although incorporating white potatoes in your meal is not BAD. I also can get away with this because I did lower body today so my body definitely needs the carbs for energy.On to what I ate today:

Morning Pre Work out

A cup of cut strawberries in almond butter on wheat bread (snack)

Protein Shake with water

Breakfast

2 eggs

4 slices of ham

2 Corn tortillas

I love breakfast and I eat the most during breakfast! So if you are going to make any meal of the day a big one make sure it is breakfast because through the day your body will be burning calories. Substitutes for breakfast favorites such as waffles or pancakes are whole wheat waffles or protein pancakes. I believe you can make hash brown out of sweet potatoes as well.

Snack

a turkey ham sandwich on wheat bread ( this might seem like a meal but it is not for me, I consider this a snack because I work out 6 days a week and my metabolism is faster than most therefore I need to a “snack” like this to sustain my body from going into starvation mode.

Lunch

Thin sliced lightly fried chicken breasts ( not fried chicken like kfc, this chicken isn’t even battered or seasoned, it is just soaked in a bit a oil for a bit, but I would not recommend frying you chicken. Bake, grill it or cook it! The only reason I somewhat ate what I wanted was because I did legs today.)

A mixture of veggies cauliflower, broccoli, carrots

Dinner

Thin sliced chicken fried chicken breast

egg and potato salad

My diet is not always like this, I only eat like this once a week or so.

Incorporate whole grains in your diet, whole wheat, if it is brown it is probably good for you. Brown rice, whole wheat bread, whole grain tortillas, whole grain pasta, and quinoa.

White means highly processed meaning the nutrients in the product have been taken out because of the way they processed such as white rice, white milk etc. For milk substitute it with almond milk, soy, or coconut milk.

For snacks but a ton of fruit, buy natural almond butter or peanut butter in markets like trader joe’s or sprouts. Almonds are a great snack and supply you with energy.

In order to change your body, you have to be willing to put in the work and make some sacrifices or choose alternatives. It is absolutely true that 80% of abs are made in the kitchen. Eat your veggies and keep living healthy. Hope this helps some people.

Progress!

Abs are starting to show up! Woo! I have to admit It’s been very stressful  with school so I have been eating out more than I want. Of course it’s healthy food but nothing beats home made food. So my progress slowed down, at least I feel that way. What you eat is really important. If you find yourself not getting results faster it’s probably because you aren’t strict with what you eat. I learned that the hard way. So make sure you are eating 5 to 6 meals a day. Make sure you are drinking enough water and not starving your body. Your body is a temple so treat it as so. Don’t put crap into it. Nurture it, take care of it.

With that being said today I did legs, abs and HIIT on the stairmaster. I will post up the routine later because I have a quiz soon! Here is a progress pic.

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No filter 😉