Grilled Pork Tenderloin with Clean BBQ Sauce

It's still summer! We are making full use of good weather by grilling our favorite meals. This is an all-time family treat...grilled pork tenderloin. This is the perfect cooking method to ensure your pork is tender and juicy - not dry and stringy! Enjoy!

GRILLED PORK TENDERLOIN with CLEAN BBQ SAUCE

Serves: 4-6

PORK INGREDIENTS

• 2 pork tenderloins (1 lb total)
• 1 tsp garlic powder
• 1 tsp salt
• 1 tsp black pepper
• 1 cup BBQ Sauce (see recipe below)

DIRECTIONS

• Prepare grill for indirect heat.
• Season meat with garlic powder, salt, and pepper.
• Lightly oil grill grate. Place tenderloin on grate and position drip pan under meat. Cook over indirect heat for 30 minutes.
• Brush tenderloin with BBQ sauce. Flip and coat with BBQ sauce. Continue cooking for 15 minutes or until meat temperature reads 145 degrees F.
• Allow pork to rest for 10 minutes. Slice and serve with additional BBQ sauce for dipping.

CLEAN BBQ SAUCE

INGREDIENTS

• 1/2 cup tomato paste
• 1/2 cup water
• 4 Tbsp Worchestershire sauce
• 2 Tbsp garlic powder
• 1/2 tsp salt
• 1 tsp black pepper
• 2 Tbsp raw honey or maple syrup

DIRECTIONS

• Mix all ingredients in small bowl. 
• Use immediately or store in refrigerator for up to 3 weeks in airtight container.

Pork adapted from AllRecipes
Clean Sauce adapted from My Whole Food Life

Results are IN!

Hello! I have been busy! Busy building myself and my life...filling it with purpose and passion! It is amazing and now I have proof! As you have probably read, I am at risk. After my second child was born in 2010, my gestational diabetes resolved. It was not a fun 9 months during pregnancy and I was relieved the diagnosis went away postpartum. However, it's not gone for good. 

This threat has fueled my 'why.' This is what drives my motivation to workout, eat healthy, and set a good example for my family. I don't want to explain to my kids why I prick my finger four times daily or give myself shots. They deserve all of me and I will do my best to beat the odds. Guess what?! I am already succeeding...

I had my annual physical and the results are in! Since 2011, my fasting glucose has stayed fairly steady...87 this year. What I didn't expect to see made me even more excited. Many other labs improved from my exercise and nutrition changes I made this past year. Since 2011 my total cholesterol is down 10 points (down 5 points from 2013). My good cholesterol (HDL) is up 4 points and bad cholesterol (LDL) is down 5 points from last year! The craziest change are my triglycerides. What are those, you ask?

     According to the American Heart Association, "Elevated triglycerides can be caused by overweight and obesity, physical inactivity, cigarette smoking, excess alcohol consumption and a diet very high in carbohydrates (more than 60 percent of total calories)." 

One year ago {before exercise, Shakeology, and a better diet} my triglycerides were 90. Normal, but not awesome. This year...69! 69! Seriously...they dropped 21 points in 12 months. I am blown away and my hard work is confirmed. Beyond my better mood, patience, increased energy, happiness, weight loss, and passion for a positive life - my body is working better. I have often thought a window into the body {similar to an 8 ball} would be so handy and give us more control. Yes, I'm Type A. This is my 8 ball reading. And it's an amazing prediction for better health!! Cheers to an amazing 2014 and on to even better things in 2015!

The 'ON' Switch

Never did I imagine myself here...fit and healthier than ever after having two children. After building my nursing career, our family, and a happy home. After being the quintessential 'band nerd.' After being 'too dorky' to make the dance team. After growing up with curly, frizzy, brushed out 80s hair and big rimmed pink glasses since 1st grade.

I didn't glide through childhood, adolescence, or even early adulthood with popularity or 'cool' nature. I worked hard at academics, listened to classical music, played flute, chanted on the bus with other band members, and focused on my intelligence as most important. I'm glad that is my path...my past. I didn't make the dance team because it gave me the opportunity to be in marching band...to be section leader and drum major. To be a good influence. This path shaped me.

This path helped to form the confidence within...to push myself. Courage is a must in order to improve yourself. Bravery is necessary. I have found that if you don't take a leap, you will never achieve the successes you dream of. I'm not a runner...it gives me rashy, itchy hives. I took a leap and ran a mini marathon. It was on my 'I'd like to someday do that' list and I did it. I am not athletic...I ducked at the net of a volleyball court in PE class because there was no chance I would actually successfully spike the ball.

Fast forward to now. I took another leap to begin exercising daily. This morphed into an amazing addiction and transformation. I am fit. I am healthy. I am an athlete. I am stronger, more flexible, happier, and PROUD. Proud of the leap I took despite the stereotypical me.

What leaps will you take to achieve want you want? Do you want to lose weight? Maybe you want to go back to school. Whatever it is, make it happen. Take the first step and don't give up.

If you are ready to start a fitness journey, consider the 'ON switch to fitness' with p90. It is the perfect introductory program for anyone who is just starting. You don't have to be a body builder or marathon runner to succeed at this. Check out why p90 is the perfect fit for you. Let's do it together!

I am at risk...

Six years ago in 2008, I was pregnant with my son and elated after early miscarriage months earlier. 25 weeks into the pregnancy, I was diagnosed with gestational diabetes. The cause of gestational diabetes is unknown. There is no direct correlation to diet, nutrition, etc and gestational diabetes. I was able to control my blood sugars with diet change.

When our son turned 1 year old, I became pregnant with our daughter and was immediately high risk with gestational diabetes again. This time around I took 14 units of insulin daily in addition to checking blood sugars 4 times each day. I am now labeled as being at risk for developing Type 2 Diabetes 5-10 years after my pregnancies. I am at risk...for developing a disease that requires low carb nutrition, finger pricks, blood tests, insulin, meds, and the perception my children will have on chronic illness.

The nasty truth is, we are all at risk for something in today's world. At risk for obesity. High risk for developing cancer. Genetic predisposition to heart disease. Alzheimer's. Osteoporosis. Diabetes. This list can go on, of course. A lot of us think if we stand-by, ignore it, secretly hold our breath, or don't make eye contact with the ugly truth, it will pass us by. I'm sure most of us know deep down, it doesn't work that way. There is good news in this overwhelming sea of risk. You can do something about it. YOU CAN!

I began to include exercise in my life when my daughter was 4 months old. Until then, my assumption was I could not be an athlete because I didn't inherit the sporty gene. I was wrong. I CAN!

I can do burpees and high knees until my head spins. I ran a mini-marathon. I am free and clear of Diabetes Type II after 5 years since my son was born!!

Am I completely safe? No way. Which is why I am continuing my journey of fitness and good nutrition to lose weight and maintain a normal BMI. I am proud of what I have accomplished...by my body transformation, but more importantly my internal transformation. I am stronger, prouder, more confident, and have a passion to help others on their journey toward beating their 'at risk' label.

I made a change and fitness and good nutrition is now a normal piece of my daily life. It is also a part of my family. It energizes me. Join me and beat the odds. I would love to hear from you and coach you to succeed with your own goals. What is your risk?

Eat to Health

Five months ago, I embarked on a journey. It led me to a place I never imagined. I decided to try BeachBody {not without reservation} October 2013. Today, I feel amazing! I am unbelievably happy! I will continue to share more about my journey, but today I want to share tips on nutrition. Rule of thumb....put good, clean, healthy foods into your body as fuel. It will yield amazing results when you pair it with exercise.

1. Eat your VEGGIES! ...at least 3 or 4 - one cup servings of green vegetables each day. I do NOT adore salad. I aim for broccoli, zucchini, asparagus, and green beans.

2. Lean protein...4-5 servings. This does not include chicken nuggets from the drive-thru

3. Carb control...Take it easy on the white flours and starchy foods. Steer clear from pastas, cookies, crackers, and white breads.

4. Drink!...Water...at least half your body weight in ounces.  More if you are physically active. Not all at once, but gradually throughout the day.

5. Be active...at least 30 minutes, 5-6 days a week. Pairing nutrition and exercise is key for change!

While this is not the be all-end all list for improving your midsection, it can help reduce bloat and define. I hope this info will help others to start and succeed along the journey to lifestyle changes! I cannot wait to share more about my fitness journey and hope you will join me. If you want to learn more about how to make a change in your life, click HERE to contact me...I would love to help you succeed!