Grab your ice cube tray or if your really high speed the popsicle makers that you use for the kids...Grab some almond milk next time your at the store and whatever your favorite fruits are....
Take your ice cube tray put slice pieces of your favorite fruit (peaches, berries, melon, whatever) and place them in the trays. Then poor the almond milk over the top cover with foil and poke a toothpick in each cube, put in the freezer...let freeze and you have a tasty healthy treat! Like a smoothie pop!!! Delish!
Sunday, July 29, 2012
Holistic perspectives...taking it back to nature
Now that I'm back from playing GI Joe...I've been thinking about all the craziness that we American's put into looking good.
I have spent the past 8 years studying exercise, diet, weight loss, and life style. Forget the stars that you see on the covers of magazines while your checking out at the grocery store second guessing everything your about to buy. Their life is imaginary...c'mon...Let's get REAL! Real life for real people! As I read through diet books, and what are supposedly one-size-fits-all meal plans I am boggled by the continuous mis-information that supposed health experts are selling to you.
Forget the two item meal plans, you can eat more than brown rice and chicken. I think we need to get back to the basics. I have been residing in Germany for the greater portion of a year now and my perspective on food is continuously changing. It is time for us to move back to nature. The Germans are mostly localvoires (hot new term for eating produce from the farms around you and other products produced in your state or area) and tend to use less preservatives than our American diet. Perhaps we should adopt the German way. Strive to eat a diet based on firmly on plant sources and complemented with lean meats and whole grains. Eat fresh, and aim for little to no preservatives. Stock your fridge with color and taste, and drink plenty of water!!!! Combine this lifestyle with one of frequent exercise. I don't mean you have to spend two hours in the gym each day, but grab your best girlfriend or partner and take a walk around the block or visit your local hiking mountain or beach front. Use what you have around you...and don't discount good old fashioned calisthenics!
I have spent the past 8 years studying exercise, diet, weight loss, and life style. Forget the stars that you see on the covers of magazines while your checking out at the grocery store second guessing everything your about to buy. Their life is imaginary...c'mon...Let's get REAL! Real life for real people! As I read through diet books, and what are supposedly one-size-fits-all meal plans I am boggled by the continuous mis-information that supposed health experts are selling to you.
Forget the two item meal plans, you can eat more than brown rice and chicken. I think we need to get back to the basics. I have been residing in Germany for the greater portion of a year now and my perspective on food is continuously changing. It is time for us to move back to nature. The Germans are mostly localvoires (hot new term for eating produce from the farms around you and other products produced in your state or area) and tend to use less preservatives than our American diet. Perhaps we should adopt the German way. Strive to eat a diet based on firmly on plant sources and complemented with lean meats and whole grains. Eat fresh, and aim for little to no preservatives. Stock your fridge with color and taste, and drink plenty of water!!!! Combine this lifestyle with one of frequent exercise. I don't mean you have to spend two hours in the gym each day, but grab your best girlfriend or partner and take a walk around the block or visit your local hiking mountain or beach front. Use what you have around you...and don't discount good old fashioned calisthenics!
Saturday, July 14, 2012
FORGET the SCALE
My theory with weight loss or weight control is FORGET THE SCALE. I'll write a piece on body types but it's actually true that there are different body types out there especially for women! So forget your scale...if you must...keep it under the sink and just pull it out once or twice a month. Other than that simply look at yourself in the mirror. This may have more of a positive effect as well. It will allow you to be in tune with your body. Make notes of what certain types of foods do to your body...if your anything like me...my midsection bloats if I even look at a french fry or other salty carbohydrate packed foods. It's fine to indulge every now and then. Some body types are more muscle bound, especially for the active types that lift weights frequently or participate in frequent resistance training. Other people tend to have larger amounts of fat on their bodies...it may be hard for them to maintain muscle or build it...so a couple pounds of weight gain may be normal when adopting a new fitness routine...BUT as long as your happy with the results in the mirror and to some extent your pant size then mission accomplished.
Live your life by the 80/20 rule. Diet is 80% of looking good...it matters how you eat MOST of the time. The other 20% have a little treat. In my college years I sought counsel from a dietitian and she told me that if I thought I really wanted something to think about it for 20 or 30 minutes and if the desire to consume the particular food was still in my mind by the time the minutes had elapsed then I could indulge. Don't discount the fact that sometimes our body's crave things for specific needs, but don't let that little closet eater in your brain get the best of you. It's ok to be a little hungry sometimes...eat to live and don't live to eat. Make small changes each day...instead of reaching for that Snickers in the vending machine while your on your break, put an apple in your purse...soon you won't be wanting those Snickers anymore.
Also I challenge you to adopt the Euro way of daily life...take a short stroll around the block before and after you eat your meals...try with dinner to start...the small amounts of exercise will increase your metabolism and as you down your meal and those calories will continue to burn!
Live your life by the 80/20 rule. Diet is 80% of looking good...it matters how you eat MOST of the time. The other 20% have a little treat. In my college years I sought counsel from a dietitian and she told me that if I thought I really wanted something to think about it for 20 or 30 minutes and if the desire to consume the particular food was still in my mind by the time the minutes had elapsed then I could indulge. Don't discount the fact that sometimes our body's crave things for specific needs, but don't let that little closet eater in your brain get the best of you. It's ok to be a little hungry sometimes...eat to live and don't live to eat. Make small changes each day...instead of reaching for that Snickers in the vending machine while your on your break, put an apple in your purse...soon you won't be wanting those Snickers anymore.
Also I challenge you to adopt the Euro way of daily life...take a short stroll around the block before and after you eat your meals...try with dinner to start...the small amounts of exercise will increase your metabolism and as you down your meal and those calories will continue to burn!
Saturday, July 7, 2012
Recipe
Zucchini Fries
Heat your oven to 400 degrees
Grab a zucchini and cut as many as you'll need, quarter inch thick and a couple inches long slices
In a bowl/ziploc bag:
1 egg white
1 tsp butter substitue (I like the Land of Lakes "Fresh Buttery Taste Spread" it has no cholesterol and 70% less fat...tastes just as good I think)...you could splurge with a teaspoon of real butter you don't eat
it all the time so a little every now and then is fine, make sure to whisk the butter and egg white so they combine
A handful of Italian Bread Crumbs
A handful of ground Flax meal (you can find this in any grocery store)
Grate some cheese any kind you like (Kraft makes fat-free cheddar or I like parmesan)
A little pepper (red pepper flakes if you wanna spice it up :))
Put the liquids, dry mix and zucchini in the bag give it a good shake, then on to the baking sheet and into the oven for about 25 minutes or so. Make sure half way through you turn the zucchini over...the sides will become golden brown and crunchy
There you have it a good substitute for fries and a perfect side for your summer grills...
Try other veggies: squashes, asparagus, sweet potatoes...
Heat your oven to 400 degrees
Grab a zucchini and cut as many as you'll need, quarter inch thick and a couple inches long slices
In a bowl/ziploc bag:
1 egg white
1 tsp butter substitue (I like the Land of Lakes "Fresh Buttery Taste Spread" it has no cholesterol and 70% less fat...tastes just as good I think)...you could splurge with a teaspoon of real butter you don't eat
it all the time so a little every now and then is fine, make sure to whisk the butter and egg white so they combine
A handful of Italian Bread Crumbs
A handful of ground Flax meal (you can find this in any grocery store)
Grate some cheese any kind you like (Kraft makes fat-free cheddar or I like parmesan)
A little pepper (red pepper flakes if you wanna spice it up :))
Put the liquids, dry mix and zucchini in the bag give it a good shake, then on to the baking sheet and into the oven for about 25 minutes or so. Make sure half way through you turn the zucchini over...the sides will become golden brown and crunchy
There you have it a good substitute for fries and a perfect side for your summer grills...
Try other veggies: squashes, asparagus, sweet potatoes...
Tuesday, July 3, 2012
What to put on your plate...Portions, Portions, Portions Part II
Ok....So I'm going to make things simple for you! One thing for you to know about me is that I have had my ups and downs with weight loss, so TRUST ME I know where your coming from!
Up to this point I have been a swimmer most of my life...pretty much over half of it. When I swam I was invincible when it came to diet. I went to swim practice for at least 2 hours five days a week and some times more. Not to mention later in my swimming career I added weights to my after swimming routine, and cycling and running on the weekends. So I was a fat-burning machine! I could down plates and plates of pasta, cookie after cookie and my weight never changed. I used to put teenage boys to shame...my mother can attest to this. I needed it, and I was growing. Then my interest faded in the sport of swimming and I found myself interested in long distance running and cycling. All I saw when I went to training events and races was that I was "the big girl". This started my roller coaster of diet and exercise. I started my Freshman year of college and was scared to death of gaining the dreaded Freshman 15! So I watched everything I ate...not to mention I hadn't dabbled in the likes of alcohol before (a wastebasket of calories, and not nice to the waistline). My eating and strict exercise regimen came to a screeching halt when I found out about Mocha's and cocktails, and with cocktails comes all of this not so waist-friendly drunk food (nachos, pizza, pita pit, Taco Bell, pretty much anything fatty and cheesy and carb loaded I could get my hands on). As the year went on I continued this poor diet, and was still getting regular exercise, but nothing compared to swimming 2 hours a day and weight training (the key here is diet). Toward the end of my Freshman year, I can remember the day that I got out of the shower and looked at myself in the mirror, and it was like I gained 20 pounds overnight. I was tipping the scales at about 160 lbs. I am 5'5" (athletic build), so I'm a little muscle bound and my weight is usually on the heavier side...I had gone from a size 2 to a size 8.
That summer I decided I was going to train for a triathlon. Long hours on the bike, running and swimming but me right back at my ideal weight (for me...about 135...I go more by how I look in the mirror to myself) by the end of the summer. Later my Sophmore year I found out that I had a stress fracture in each leg from over training the summer before. I was devastated, and by doctor's orders was told not to run until they healed...also it was too painful to try to run. I began to eat myself into oblivion coupled with binge drinking and generally poor diet. Through that summer and into the beginning of my Junior year I was so disgusted with myself that I marched my overweight behind to the gym and hired myself a personal trainer (mind you I was working on my Health and Exercise Degree but sometimes even the best of us need a swift kick in the behind). I regained my zest for life, exercise and well-being. I continued to struggle with my weight until the most recent years. My weight fluctuated +/- 10lbs frequently. I dabbled in the bodybuilding and figure, and the strict diets and outrageous workouts left me burnt out, out of balance, and usually overweight. After college I decided to join the Army and suddenly my weight became part of my job. I knew I would have to keep it under control. I tried to make a conscious effort to eat as many veggies as I could each day. I got some good carbs in the morning with some protein. Lunch was some more carbs and a protein, and dinner was usually light, protein and some veggies, maybe a bite of carbs. I kept tweaking this until I am where I am today. I have successfully controlled my weight within a 2 or 3 pounds for 2 years now. I had to add too and take away from my diet to find the right concoction for myself. I cannot stress enough that each person is so different. I eat as whole food as I can and I get regular exercise. Nothing crazy, just a 20 or 30 min walk and a quick bodyweight circuit workout (check out BodyRock.tv, or traceyandersonmethod.com, or sadienardini.com). I eat when I'm hungry and I DON'T when I'm not. BUT AGAIN I say that everyone is so different. You have to learn to listen to your body, come to know it inside and out. Sounds funny, because I'm sure your like "Well of course I know my body, its me", but do you really?
So enough about me...let's give you some tools to help you begin finding your equilibrium.
Breakfast: Good rule of thumb have some good whole grain carbohydrates (breads, grains etc) 1 serving and a little bit of protein (doesn't have to be complete, milk, yogurt, eggs). So your breakfast will be something like yogurt and granola, milk and raisin bran, a scrambled egg and whole wheat toast, toast with peanut butter...you get the idea, if you need some more ideas leave me a comment or send me an email.
Lunch and Dinner: Now this is a piece of cake (not really but really ;)). Grab your plate and look at it like a pie chart. Half of your plate should be covered in veggies, maybe some fruit. Take the other half and divide it in half (so quarters). One of the quarters should be a protein and the other a carbohydrate (potato, whole wheat pasta, rice etc). If you need meal ideas leave a comment or send me an email.
Snacks: You can have two...one between breakfast and lunch, and the other between lunch and dinner. Piece of fruit, rice cakes, veggies and hummus, apple and peanut butter, yogurt, cottage cheese, granola bar, etc. Again if you need ideas leave a comment...I'll try to start getting some recipes up on the blog.
AND WATER,WATER, WATER!!!!!! It's really that simple! Check out choosemyplate.gov for a customized meal plan. On the main page click on the green tab in the middle that says SuperTracker and other tools. Then on the left hand side click the link that says Daily Food Plans. A paragraph will pop up. In the first sentence click the blue letters that say Daily Food Plans and bingo. Plug in your information the it asks for and you will have a personalized food plan. Not to mention...when you have a few minutes look around the site. They have recipes and lots a good nutrition information.
Keep a journal of what you find and your progress...find YOUR balance!
Exercise options up next!!!
Up to this point I have been a swimmer most of my life...pretty much over half of it. When I swam I was invincible when it came to diet. I went to swim practice for at least 2 hours five days a week and some times more. Not to mention later in my swimming career I added weights to my after swimming routine, and cycling and running on the weekends. So I was a fat-burning machine! I could down plates and plates of pasta, cookie after cookie and my weight never changed. I used to put teenage boys to shame...my mother can attest to this. I needed it, and I was growing. Then my interest faded in the sport of swimming and I found myself interested in long distance running and cycling. All I saw when I went to training events and races was that I was "the big girl". This started my roller coaster of diet and exercise. I started my Freshman year of college and was scared to death of gaining the dreaded Freshman 15! So I watched everything I ate...not to mention I hadn't dabbled in the likes of alcohol before (a wastebasket of calories, and not nice to the waistline). My eating and strict exercise regimen came to a screeching halt when I found out about Mocha's and cocktails, and with cocktails comes all of this not so waist-friendly drunk food (nachos, pizza, pita pit, Taco Bell, pretty much anything fatty and cheesy and carb loaded I could get my hands on). As the year went on I continued this poor diet, and was still getting regular exercise, but nothing compared to swimming 2 hours a day and weight training (the key here is diet). Toward the end of my Freshman year, I can remember the day that I got out of the shower and looked at myself in the mirror, and it was like I gained 20 pounds overnight. I was tipping the scales at about 160 lbs. I am 5'5" (athletic build), so I'm a little muscle bound and my weight is usually on the heavier side...I had gone from a size 2 to a size 8.
That summer I decided I was going to train for a triathlon. Long hours on the bike, running and swimming but me right back at my ideal weight (for me...about 135...I go more by how I look in the mirror to myself) by the end of the summer. Later my Sophmore year I found out that I had a stress fracture in each leg from over training the summer before. I was devastated, and by doctor's orders was told not to run until they healed...also it was too painful to try to run. I began to eat myself into oblivion coupled with binge drinking and generally poor diet. Through that summer and into the beginning of my Junior year I was so disgusted with myself that I marched my overweight behind to the gym and hired myself a personal trainer (mind you I was working on my Health and Exercise Degree but sometimes even the best of us need a swift kick in the behind). I regained my zest for life, exercise and well-being. I continued to struggle with my weight until the most recent years. My weight fluctuated +/- 10lbs frequently. I dabbled in the bodybuilding and figure, and the strict diets and outrageous workouts left me burnt out, out of balance, and usually overweight. After college I decided to join the Army and suddenly my weight became part of my job. I knew I would have to keep it under control. I tried to make a conscious effort to eat as many veggies as I could each day. I got some good carbs in the morning with some protein. Lunch was some more carbs and a protein, and dinner was usually light, protein and some veggies, maybe a bite of carbs. I kept tweaking this until I am where I am today. I have successfully controlled my weight within a 2 or 3 pounds for 2 years now. I had to add too and take away from my diet to find the right concoction for myself. I cannot stress enough that each person is so different. I eat as whole food as I can and I get regular exercise. Nothing crazy, just a 20 or 30 min walk and a quick bodyweight circuit workout (check out BodyRock.tv, or traceyandersonmethod.com, or sadienardini.com). I eat when I'm hungry and I DON'T when I'm not. BUT AGAIN I say that everyone is so different. You have to learn to listen to your body, come to know it inside and out. Sounds funny, because I'm sure your like "Well of course I know my body, its me", but do you really?
So enough about me...let's give you some tools to help you begin finding your equilibrium.
Breakfast: Good rule of thumb have some good whole grain carbohydrates (breads, grains etc) 1 serving and a little bit of protein (doesn't have to be complete, milk, yogurt, eggs). So your breakfast will be something like yogurt and granola, milk and raisin bran, a scrambled egg and whole wheat toast, toast with peanut butter...you get the idea, if you need some more ideas leave me a comment or send me an email.
Lunch and Dinner: Now this is a piece of cake (not really but really ;)). Grab your plate and look at it like a pie chart. Half of your plate should be covered in veggies, maybe some fruit. Take the other half and divide it in half (so quarters). One of the quarters should be a protein and the other a carbohydrate (potato, whole wheat pasta, rice etc). If you need meal ideas leave a comment or send me an email.
Snacks: You can have two...one between breakfast and lunch, and the other between lunch and dinner. Piece of fruit, rice cakes, veggies and hummus, apple and peanut butter, yogurt, cottage cheese, granola bar, etc. Again if you need ideas leave a comment...I'll try to start getting some recipes up on the blog.
AND WATER,WATER, WATER!!!!!! It's really that simple! Check out choosemyplate.gov for a customized meal plan. On the main page click on the green tab in the middle that says SuperTracker and other tools. Then on the left hand side click the link that says Daily Food Plans. A paragraph will pop up. In the first sentence click the blue letters that say Daily Food Plans and bingo. Plug in your information the it asks for and you will have a personalized food plan. Not to mention...when you have a few minutes look around the site. They have recipes and lots a good nutrition information.
Keep a journal of what you find and your progress...find YOUR balance!
Exercise options up next!!!
Sunday, July 1, 2012
Homework
Hi all,
So homework got the best of me...meal planning as soon as I'm able...in the mean time LIVE WELL. Think about your journaling ;).
So homework got the best of me...meal planning as soon as I'm able...in the mean time LIVE WELL. Think about your journaling ;).
The Most Important Meal of the Day
You always used to here your mother say that breakfast was the most important meal of the day...WELL she was RIGHT. Breakfast is exactly what it sounds like. You are breaking the fast that you have been for the past 4-8 hrs. Skipping breakfast can leave you feeling hungry and tired all day long even if you eat your other remaining meals and snacks. A good mix of protein, fats, and carbohydrates are essential to institute into your breakfast ritual. Your brain and body have been starving and they need each of the essential nutrients. The consequences of skipping breakfast can be slowed brain function, a greater increase of fat stores, your inner "bad-food" cravings can sneak up on you at anytime throughout the day, and your chances of overeating later in the day skyrocket. These are just some of the consequences of not eating breakfast, the list can potentially continue forever.
So what do you eat? Something as simple as a piece of wheat toast and some peanut butter, or yogurt and granola, yogurt and a piece of toast, oatmeal with skim milk (add some nuts and dried fruit), a fruit smoothie with fat free yogurt, berries, and a spoonful of flaxseeds and oatmeal, a protein shake (not preferred but good for when your in a rush) and a piece of fruit, a scrambled egg and an English muffin. The possibilities are endless.
Start your day off right, LIVE WELL.
So what do you eat? Something as simple as a piece of wheat toast and some peanut butter, or yogurt and granola, yogurt and a piece of toast, oatmeal with skim milk (add some nuts and dried fruit), a fruit smoothie with fat free yogurt, berries, and a spoonful of flaxseeds and oatmeal, a protein shake (not preferred but good for when your in a rush) and a piece of fruit, a scrambled egg and an English muffin. The possibilities are endless.
Start your day off right, LIVE WELL.
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