My Trophy Life

Fitness | Nutrition | Lifestyle

NOvember Challenges

Posted by on Oct 31, 2013

NOvember Challenges

If you want a Trophy Life you’re going to have to work it girl. You can’t achieve it by being average or ordinary. You can’t have it by taking the easy road. If you want to turn your life into a life that makes you ridiculously proud, you’re going to have to be extraordinary. You need to dream big, dig deep, set goals, and overcome challenges. Each month I’ll propose a challenge, think of it like an awesome opportunity to practice being successful. Success here will translate to more success in other areas of your life…..not to mention more confidence, a sexier body, and a totally trophy worthy life. This month literally has the word NO in its name….what was I supposed to do? 3 Challenges. 3 NOs. 3 ways to kick more ass at life. I’m in a co-dependent relationship…..with my TV. For me, television is like a dear old friend. I turn it on first thing in the morning, reluctantly tear myself away when it’s time to leave for the day, and immediately turn it back on when I arrive home after work. I swear I get separation anxiety when it’s time to shut her down. That’s why I love the sleep timer option. I can just drift to sleep without really noticing I’m without my security blanket. November Lifestyle Challenge: 21 Day Television Diet Is it right that the TV brings me so much comfort and joy? Probably not. Was I exaggerating when I called it my security blanket? Not in the least. Which leads me to wonder, “What would I accomplish if I weren’t glued to the tube?” Are you up for the challenge? Who is this challenge for? YOU!  The average television watching American. According to the most recent numbers released by the Nielsen Company, the average American watches 5 hours of television every day. Can you slice that number in half? Could you keep the TV off for 24 hours straight? Would you be able to remove television from your life for 21 days? Choose your level of commitment.  Gold Medal Cold turkey. Total elimination of television for 21 days. Silver Medal Cut your TV watching down to 1 hour a day plus choose one day a week to be TV free. Bronze Medal Reduce your TV watching to no more than 2 1/2 hours every day. *Note: This challenge is about freeing...

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Roasted Tomato Quinoa Salad

Posted by on Oct 20, 2013

Roasted Tomato Quinoa Salad

Who says vegetarian has to be boring? This cold quinoa salad is popping with lemon herb dressing, mint leaves, and crisp cucumbers. Roasting the tomatoes during the winter will bump up the flavor but in the summer there is no roasting needed. Simple chop, season with salt and pepper, and add to salad. I’m always looking for good gluten free vegetarian side dishes. The recipe below will give you a vegan dish but feel free to doll this baby up a hundred different ways. Add feta cheese for tons of flavor without the addition of meat 0r toss in some roasted shrimp to turn this side dish into a healthy pescetarian main meal. I keep this salad in the refrigerator all summer long. It tastes even better the next day after the flavors have had time to combine. Preheat oven to 375. Prepare baking sheet with a layer of olive oil. Rinse tomatoes and halve or quarter to make bite size pieces. Place chopped tomatoes on baking sheet and drizzle with a small amount of olive oil. Sprinkle with salt and pepper and roast for 8-12 minutes or browning occurs on the edges. Remove from oven and cool.   Juice one lemon (or two if lemon isn’t very juicy) into a measuring cup removing any seeds. Crush dried oregano leaves and add to lemon juice. Add olive oil to measuring cup. Whisk with a fork until the liquids combine into a pale yellow mixture. If the mixture won’t combine try adding more olive oil. Season with salt and pepper. In a large pot, add 1 cup quinoa and 2 cups water or stock. Bring to boil stirring occasionally. Cover and reduce heat to simmer. Cook until liquid has been absorbed. About 15 minutes. With the lid still on, remove pot from heat and let sit while you combine dressing. Cut ends of cucumber, peel 1/2 of the skin and keep the other 1/2 intact, and scoop seeds from center. Cut cucumber in half, then into strips. Next, stack the strips and dice into bite size pieces. Repeat technique for the red pepper (do not remove skin). Open the lid to the quinoa and gently fluff the quinoa with a fork. Add cooked quinoa to a large mixing bowl. Pour 1/2 of the dressing mixture over the warm quinoa and stir to coat. Place bowl in the refrigerator to cool...

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How To Get Skinny By Being Healthy

Posted by on Oct 14, 2013

How To Get Skinny By Being Healthy

It’s no secret that most women crave a slender physique and that’s why the word skinny catches your attention. Honestly ladies, being skinny is not a lofty enough goal for a Trophy Lifer. When you’re desperately chasing the dream of a skinny body you can be easily tricked into buying diets, pills, and programs that make impossible promises and offer only quick fixes. As soon as the spell wears off, and it inevitable will, you’re going to be left worse off then when you started. If you want a to chase a dream that’s really worth pursuing you need to set your sights on healthy not skinny. Now, I’m not suggesting you give up on your goal of having a slimmer figure. In fact, I’m encouraging you to aim for a greater goal. One that includes a fit figure and is built on a solid foundation of healthy lifestyle choices. What is a lifestyle choice? A lifestyle choice is a decision one makes that has an impact on their life. These decision can be positive or negative. Examples of negative lifestyle choices include smoking, taking drugs, abusing alcohol, having a poor diet, lack of physical activity and inadequate relief of chronic stress. These poor choices are key contributors in the development and progression of preventable chronic diseases. The key word in that sentence is PREVENTABLE. Examples of preventable chronic diseases include obesity, type 2 diabetes, hypertension, cardiovascular disease and several types of cancer. Essentially, your choices have the power to prevent these diseases or to help create them. Damn! Did you know that? The leading cause of preventable death in the US is smoking, closely followed by obesity. Other lifestyle choices that negatively impact your physical and mental well-being (and quite possibly the well-being of others) includes drinking and driving, texting and driving, abusing prescription drugs, not getting enough sleep, and consuming processed, high fat and high sugar foods. Now that you understand the impact that negative lifestyle choices can have on your life let’s find out what you can expect from positive or healthy lifestyle choices. Benefits Of Healthy (Positive) Lifestyle Choices Increase your chances of weight loss. More easily prevent weight gain. Long-term success. Decrease your chances of suffering from a chronic disease. Experience less guilt because you’re making choices that are more aligned with your goals. Have clearer skin. Slow the signs of aging. Better digestion....

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Sober October

Posted by on Oct 7, 2013

Sober October

21 Day Lifestyle Challenge: Sober October Say yes to a healthy lifestyle with a few simple nos. No booze, no smoking, no partying. Yikes! Can it be done? And why should we even try?? Know that there are no judgements here but there’s also no BS. The reality is that smoking, drinking, and using recreational drugs are lifestyle choices. And not the healthy kind. In my humble opinion, an adult of legal age can enjoy drinking alcohol and smoking marijuana in moderation and in states where such activities are legal ;-). However, overuse of these little life pleasures will ruin their sweetness. Think of booze and pot as spices for life, a nice touch but non-essential. You might be over spicing if:  1) you’re drinking or getting high every day.  2) you don’t feel like yourself when you’re sober 3) you can’t enjoy your night without drinking or smoking. If you’ve been over doing it for a while it could be time to make a change. You’re running the risk of creating an addiction. Sober is sexy. Why should you take on this challenge? This is a straightforward challenge to flex your willpower and focus on your health. It’s also a challenge for your self-esteem. Setting goals, completing challenges, and making healthy lifestyle choices boosts your confidence. And we all know that confidence is sexy. Thus, sober is sexy. Can it be done? Of course it can. First of all, Sober October has been strategically placed between summer shenanigans and the madness of the holiday season. You shouldn’t have to change your life to join in this challenge. Plus, it’s a short challenge, just three easy weeks. You’ll be boozing again by Halloween. Like drinking, this challenge shouldn’t be done alone….recruit all your girls to join in the challenge! Zero Tolerance When it comes to cigarettes and recreational pharmaceutical, designer, or other hard drug use, you should adopt a ZERO TOLERANCE policy. If Breaking Bad has taught us anything it’s that drugs are bad! We have all the evidence right now to make the smart decision to not smoke cigarettes. Cigarettes age your face, stain your teeth, give you bad breath, and cause inflammation and disease at every level of your body. Pills are easy to take and a hard habit to break. According to a study published by the American Medical Association, prescription drug use has increased for...

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Lemon Herb Gluten Free Pasta with Tuna

Posted by on Oct 2, 2013

Lemon Herb Gluten Free Pasta with Tuna

Go To Recipe What do you feed a house full of men on football Sunday? I’m sure a nice pescetarian dish doesn’t instantly come to mind. But trust me there wasn’t a crumb left behind. This is one of those easy and delish meals that you can customize a hundred different ways. I’ve made this twice in the last four days. Last night, I kicked up the nutrition by adding 1 pound of steamed broccoli. It was fantastic and it made enough for at least 4 servings and probably 6. Gather the ingredients and start a large pot of cold, clean and salted water for the pasta. Chef tip: Always salt the water. In culinary school, my chef would come to your station and taste the water to make sure you had enough salt. He would say, “It should taste like the sea.” Use a good handful of salt to season your pasta water. The pasta will add a nice layer of flavor to any recipe.       Choose solid white tuna packed in either water or olive oil. I chose the oil packed tuna for the guys because I wanted a big flavor punch but you can cut the fat and still have great flavor with the tuna packed in water. Of course you could use a wheat pasta here but I urge you to try the new gluten free options on the market. They are fantastic. I pull this move on the guys all the time and they never know the difference. Choose a smaller brown rice  or quinoa pasta, shells or penne work great. Start by making this super simple dressing. Lemon Olive Oil Dressing. 1/4 cup freshly squeezed lemon juice, (2 lemons) 1/2 cup good quality extra virgin olive oil 1 teaspoon salt 1/4 teaspoon black pepper I use this dressing for everything! This is all I want on my salads. So quick and easy. Again, this can be totally customized by changing the herbs, adding fresh garlic, or using a flavored oil – like I did in this recipe. I’m using the oil from the sun-dried tomatoes.  Juice lemons into a measuring cup, 2 lemons is about 1/4 cup. Add 1/2 cup olive oil. Place 1 tsp dried oregano leaves in your palm. Crush the leaves to open up the flavor and add to juice. Season with salt and pepper. Start with 1/2...

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