Tuesday, September 20, 2016

The 3 Day Military Diet

I needed something drastic to get myself out of this whirlwind pattern of eating I had developed. Something that would force me to follow strict guidelines in order to get me back on track and eliminate the bad foods I had been putting into my system but also allowing me to get back on track. I had been noticing posts about the Military Diet and I decided to do some research. Everyone that has tried the diet said that it worked. However, it isn’t necessarily the healthiest or tastiest diet. If you follow my blog you know I am the queen of tweaking a meal plan to fit my dietary habits and this plan is no different.

A strong misconception of the diet is that in three days you will lose ten pounds. Actually, the estimated weight loss is over a period of seven days. Even though you are on the plan for three days, your body’s metabolism will speed up after those three days causing you to burn more calories over the following four days which is how you end up with the ten pound weight loss. I can say that I actually did lose a total of ten pounds in those seven days. I ten continued the plan weekly and continue to do so.

Below is own plan and how I tweaked it to make it more suitable for me. Also know, I started each morning with my tonic.

If you would like to see the original plan click here:

Day 1:
1/2 Grapefruit
1 Slice of Toast
2 Tablespoons of Peanut Butter
1 cup Tea (with caffeine)

1 toz can of Tuna
1 Slice of Toast
1 cup Tea (with caffeine)

1 small apple

3 ounces of chicken breast
1 cup of cabbage w/hot sauce
1/2 banana
1 cup of vanilla ice cream

1 egg
1 slice of toast
1/2 banana

2 wedges of Laughing cow cheese
1 hard boiled egg
2 salt free rice cakes

2 chicken/turkey sausages (without bun)
1 cup of broccoli w/fresh squeezed lemon juice
1/2 cup of butternut squash w/ground cinnamon and ginger
1/2 banana
1/2 cup of vanilla ice cream

2 salt free rice cakes
1 slice of cheddar cheese
1 small apple

1 hard boiled egg (or cooked however you like)
1 slice of toast

2 5oz cans of tuna w/fresh squeezed lemon juice and garlic seasoning
1/2 banana
1 cup of vanilla ice cream

Thursday, March 24, 2016

Cauliflower Shrimp & Chicken Fried "Rice"

Serves: 4 Servings

1 bag of Cauliflower Rice (or homemade)
1 lb of Shrimp
4 oz Chicken Breast
1 small Yellow Onion, finely chopped
2 cups of frozen Veggie Mix (corn, peas, green beans, carrots)
2 eggs, beaten
1 Tbsp Sesame Oil
¼ cup low sodium Soy Sauce
⅛ tsp. Ground Ginger
1 Tsp Red Pepper Flakes
1 Tbsp Granulated Garlic
1 Tsp of Ground Black Pepper
2 Tbsp Green Onions, chopped

Season chicken breast to your liking (I use Shani’s Poultry Seasoning), cut chicken into smaller pieces. Heat a small skillet on medium heat sprinkle sesame oil in skillet. Add chicken to skillet and cook until all sides are no longer raw, set aside.
Heat a large skillet over medium-high heat and drizzle in sesame oil. Add onion, veggies and sauté until tender, about 2 minutes.
In a small bowl, whisk together soy sauce, ginger, garlic, and red pepper flakes; set aside.
Slide veggie mixture to one side of the skillet and add in the beaten eggs, scrambling until cooked through and then mix with the veggies.
Slide mix to the side again and add shrimp to skillet cook 3 minutes while stirring shrimp only; mix with veggie/egg mix.
Stir in cauliflower "rice" and pour the soy sauce mixture over top, mixing well.
Cook for an additional 3 to 4 minutes, until cauliflower is soft and tender.

Top with chicken and green onions and enjoy!

Serving Size: 1¼ cup • Calories: 131 • Fat: 6.3 g • Saturated Fat: 1.3 g • Carbs: 13.5 g • Fiber: 3 g • Protein: 6.5 g • Sugars: 0g •

Tuesday, January 12, 2016

Happy New Year!

It has been a while since I posted a blog but let me tell you, my life has been crazy!! But in a good way. So last quarter closed out my first year back in college and now I am on my second year. This quarter I am taking Nutrition, Biology and Math. I don’t see math disappearing any time, as a matter of fact not at all. I have so many more math classes I have to take to complete my major that I might as well be prepared to be scatter brained for the next few years.  My daughter just began her second semester as a college freshman and I am so very proud of her. It has been a blessing for both of us to be in school together even though she is 1500 miles away. She is also 2nd in the nation right now for wrestling and headed to nationals. If we are lucky she will get to try out for the Olympics. My son is in his 5th-grade year and will be a middle school student next year “yikes”. He joins me on my runs from time-to-time however, he rather ride his bike while I do all the running.
Since I started back to school last year my eating habits have been total crap as well as my workout schedule. However, last summer I made it a point to start running in the mornings; that has been my savior. Once the first of the year rolled around and all of the holiday lunches, dinners and treats faded away I decided I would cleanse my system and get myself back on track and now I have more energy than ever. For four days I started my morning with a protein vegetable and fruit smoothie for breakfast, green juice all day until dinner and tomato soup for dinner. Currently, upon waking I have my “tonic” 2 tablespoons ACV, fresh Lemon Juice from ½ Lemon, Turmeric, Ground Cinnamon, Ground Ginger, Cayenne Pepper, ½ cup warm Water, then I go for my run. After my run I have a simple smoothie with Power Greens (spinach, Chard, Kale), 1 Frozen Banana, 1 scoop of Protein and 1 cup of Unsweetened Vanilla Coconut Almond Milk, which I drink during my two, morning classes (3rd class, Biology is online). The rest of the day looks like this: One cup of Tomato soup for snack, Lentils, Chicken Patty for lunch, protein and Vegetables for dinner; this is just an example. If I want anything to snack on after dinner, I will eat some seaweed, dried veggies or dried fruit. I end my evening with my “tonic” right before bed. If you want to know if I lost any weight since I cleansed my system the answer is yes, seven pounds (about 1 lb a day).  
Well, folks, that’s all for now. I will make it a point to be more diligent on my blog, with all of the essays I have to type, sometimes it’s hard to even think about typing up a blog post.

And…It Is What It Is!

Wednesday, August 19, 2015

Finding Your Motivation - The Struggle Is Real

I want to talk to you guys about motivation. I have been writing my mini book that will be available on my website www.gethfm.com once it is completed, and one of the topics I cover is motivation. Not just motivation in general but finding it, keeping it, and reactivating it if you lose it.

This morning I was driving to work and thinking about my morning run video I posted on Instagram; I reminded my followers to Get Healthy Get Fit Get Motivated. This morning I had to scroll through my Instagram feed and find my motivation to get out of bed and complete my run. My best friend had already arrived at my house; I opened the door then went back upstairs and climbed right back in my bed. I knew I had to get up but I needed the mental energy and motivation in order to have a great run.

I have touched on my struggles with staying motivated over the past 8 months or so since I started school. Well, school was only part of what was going on in my life.  I will not get into detail but I will say that I fell off from my fitness lifestyle, I fell way off. I got it back during a challenge I hosted back in March but then I fell off again; over that time I gained a whopping 30 pounds. I became angry and I was disappointed with myself. I have always tried to maintain a positive outlook on life and I was grinding in school something serious but there was something missing from my life. Fitness has been a part of my life for almost four years and it has become a part of me; so I felt like a part of me was gone, missing; I did not feel complete. But what I did not know is the impact I had on others, how much others depended on my posts and looked forward to seeing them. I have had people contact me and commend me, ask me questions and seek guidance but when others who had not reached out, had not liked any posts, or commented on anything began to reach out to me, it truly sank in the impact my journey had on others. I had people inboxing me, calling me, walking up to me and asking me why I had not posted any workout videos and telling me they missed my videos and posts. I was amazed; I am always honored when people support my journey, I am even more honored when they tell me how much I motivate them and help them keep it going or get started.

I am the type of person who cannot afford to take time off; my body type has to stay on point in order to keep my weight intact. I can take a month off and after that, I begin to gain my weight back. So needless to say, I had to get back to me. Since I had begun my fitness journey this had been the longest I had fallen off and I knew I had to get back on track. I decided that July 5th would be the date I would get back on track. One of the things I also decided is that I would deactivate my Facebook page; Facebook had nothing to do with my fitness journey I just wanted to take a break from it and I figured the 5th of July would be a perfect time. So before I went to bed on July 5th I deactivated my Facebook and at this point I have not reactivated nor have I missed it. Another thing I did was braid my hair, braids give me the freedom to sweat like a pig and not be concerned about my hair. I made a pact with myself to keep the braids in until I reach a certain benchmark; but I sure do miss my weave…lol.

I made the decision to get back on track months before I actually did so, I knew that the day after the 4th of July would be a good day for me since I had no idea what naughty treats I would indulge in over the holiday; plus my birthday was June 15th and I had a BBQ planned so all of those factors would derail my goals so I wanted to make sure that I started my journey during a time where I would have less temptation.

When it comes to making major changes I am a planner, I like to create a plan to ensure success. Life happens and it throws you curve balls all the time so even when you plan you may be thrown off a bit but when you have a plan you can go back to it makes it easier to do so. I have created challenges using my plans and they have been proven to work. I create plans for people who struggle just like I do, because life is not easy but if a busy mom like me can find her way back so can anyone else.
I always say, look at it as a lifestyle with no set destination because if you set a specific destination, once you get to that destination you may find yourself giving up and eventually right back where you started.

For me being a mom is perfect because I am teaching my children habits that will benefit them when they get older.

When you are ready to start your journey, sit down and come up with a realistic plan. If you need help getting started feel free to email me at gethealthyfitmotivated@gmail.com and I will be glad to help you. You are welcome to follow me and my journey on Instagram, Twitter, Tumblr and Periscope; just search for ShaniNicole or IamShaniNicole

And…It Is What it Is!

Wednesday, August 5, 2015

Shani’s Sriracha Honey Chicken

Growing up my favorite part of the chicken was always the drumstick. As I got older my favorite became the thigh. However, I have never really liked white meat but over the years I have been eating it more often. I still enjoy chicken things, wing and drumsticks but I try to eat more breast meat in my meal prep. In order to do so, the meat has to be tender so I like to cut my pieces in half so it isn’t as thick. I then create a tasty marinade and allow me breast meat to marinate for a couple of hours before cooking. I also prefer grilling, broiling or pan searing my chicken breasts over baking; to me, baking tends to dry it out.

So for this week’s meal prep I made a marinade consisting of sriracha, honey, lemon, garlic paste, and cilantro. Check out the recipe below.

Shani’s Sriracha Honey Chicken

1 lb of Chicken Breasts
1/2 cup Sriracha
1/4 cup of Honey
1 Lemon, juiced
1 tblspn Garlic Paste
1/4 cup chopped Cilantro

Lay chicken breasts flat, place one palm on top of the chicken breasts and slide your knife from the front to the back down the center of the breast. Now you should have two thinner pieces of chicken breasts, continue until all thick slices are thin; set aside.

In a medium sized bowl, combine remaining ingredients and whisk until everything has been blended.

Add chicken to a large Ziploc bag and pour in contents from bowl. Seal and cover all chicken with marinade. Reopen bag and let out as much air as possible. Lay bag flat in the refrigerator for two hours.

Warm up grill and allow it to get hot. Place chicken breasts flat on grill. Cook each side for 10 minutes.
*Tip I like to use this recipe for hot wings as well; minus the cilantro. *Recipe Here

And...It Is What It Is!

Tuesday, August 4, 2015

Shani’s Healthy Hot Wings

Shani’s Healthy Hot Wings

1 bag of Drummettes or wing sections
1 cup Sriracha or Hot sauce
1/4 cup of Honey *optional
1 tblspn Garlic Paste *optional

Make healthy hot wings by baking them on 500 degrees for 20 minutes or until crispy.

In a large mixing bowl, combine remaining ingredients and whisk until everything has been blended.

Toss chicken in the sauce and cover completely.

*If you insist on having dipping sauce use Greek yogurt instead of ranch.

And...It Is What It Is!

Monday, June 8, 2015

3 Tier L-Shaped Pallet Couch w/Table

As I mentioned in my Memorial Day weekend post, we built a pallet couch for our upcoming BBQ. I wanted to share with you how we made our pallet couch.  I am sharing the slightly simpler version. It was not hard to make, the only difference is we created an extra space in the middle which gave it an odd size. Therefore, we had to create an extra frame for the middle, for this tutorial the base will consist solely of pallets. I plan on adding pillows, I just haven't decided if we are going to make them or buy them.

3 Tier L-Shaped Pallet Couch w/Table

Table Saw
Power Drill
Nail Gun
Staple Gun
Measuring Tape
Caulking Gun
Paint Gun
Paint Brushes
Painters Tape
Measuring Tape
Box Cutter
Drop Cloth

9-12 4x4 Pallets
1 Pallet (larger size or same of others)
2 2x8 Lattices
2 4x8 sheets of plywood (or anything cheaper like OSB) (we had it cut at the store for free)
1 sheet of Plexiglas (thicker the better)
Foam (qty based on size of pallets)
1 bx of Wood Screws
Outdoor Fabric (qty based on size of pallets (a few inches longer/wider than couch))
1 gallon of Outdoor Paint
Construction Glue

Stack your pallets in 3s. Form an L shape (two sets on one side and one set on the other) if you want more seating room add another stack of pallets to the other side (two sets on one side and two sets on the other).  Make sure the front of all the pallets are lined up.
Using a nail gun, nail each stack together 1st in the front and the back. After you nail the stacks together connect all of the stacks to one another.* If they seem impossible to nail together, use 3 inch long furring strips and place them between each stack of pallets, but inside the pallets so that they are unseen and nail them through the front of the pallets. *you may want to use a piece of wood to reinforce the furring strip in place while nailing.
Now you have your base.
Place your lattice on top of your pallet base and measure the length from the ground to the top of the lattice.
Cut your furring strips to that length. You will need 3 per stack. (9-12). Using your nail gun nail the furring strips to the back of the pallet base (1 on each end and 1 in the middle).
Place the lattice in front of the furring strips and staple to the furring strips (you can also use brad nails).
Use drop cloth to protect area. Using a paint gun (paint entire couch), use brush to fill in any gaps.

Place your foam on top of the plywood, cut as needed using a box cutter. Once your foam is to size, using a caulking gun, cover plywood with construction glue. Place foam on top and allow it to dry.
Cut fabric leaving six inches around the sides, lay fabric flat, pattern-side down. Lay foam covered plywood on top of fabric, foam-side down (make sure it is even on all sides). Pull fabric snug and staple around the entire piece of plywood until all sides have been stapled down.

Cut pallet in half. Stack the two halves and nail together using the nail gun. Cut a piece of lattice the same size of your table and place on top. Using a nail gun or brad nails, nail down the lattice to the top of your table. Using a paint gun (paint entire table), use a brush to fill in any gaps. Allow to dry; once the table has dried, place Plexiglass on top of table. Place painters tape in each corner of the table and pre-drill holes on each corner (tape prevents Plexiglas from cracking, drill wood screws into each pre-drilled hole.  Remove tape.
Place table upside down (place on grass or under something to prevent Plexiglass from scratching) place caster in each corner and using a pencil, mark the holes. Pre-drill each hole (you can do 2-4 per caster) (I did 2 per caster diagonally). Drill wood screws into each pre-drilled hole.

*Keep in mind that if you want to use pallets for the back you can do that too, you will need about three, just remove the bottoms of them and nail them to the back of your base. Also, the hardware store will cut all of your wood if you want them to.
*You can add throw pillows or make your own.
*Consider adding battery operated tea lights under the Plexiglas to illuminate it in the evening.

And…It Is What It Is!