The Blondissima: nutrition

Showing posts with label nutrition. Show all posts

Protein Bars revisited

Friday, September 9, 2016

I wanted to share some (new to me) protein/snack bars that are different than your usual/traditional protein bars. These all taste delicious and are made from clean ingredients, no splenda/suralose which is a chemical I avoid in all my foods. I've written about splenda before. I know everyone loves their Quest bars, but take a closer look at their ingredients. It has whey isolate and Isomalto-Oligosaccharides (a fake fiber), I don't like to eat processed food. I still make my peanut butter coconut balls, linked below, every month.

Health Warrior Chia Bar
These 100 calories bars are my favorite low-calorie snack. It's primarily made of chia seeds and coconut but comes in a variety of flavors. My favorite flavors are the regular coconut, the dark chocolate and acai berry. They often go on sale at Whole Foods or you can buy them online. They have 3g of protein.

RX Bar
They are made up of only four ingredients: egg whites, fruits and nuts. You can find it at Trader Joe's, Whole Foods or online. They are 200 calories and 12g of protein.

Square Bar
These bars are soft chocolate-coated cakes. The first ingredient is coconut nectar so that's what the insides are primarily made of. They are 230 calories and 11g of protein. The only flavor I don't like is Mint, it tastes like a too strong girl scout cookie. You can find it at Whole Foods or online but don't purchase online in the summertime because the chocolate will melt.

Perfect Bar
I got turned on to these at the barre studio I take classes at. This meal bar is 290 calories and my favorite flavor is the Almond Coconut which has cranberries in it. They have 8g of protein. You can find them at Whole Foods, 7/11, Target or online.

Related Posts:
Protein Bars
22 Days Protein Bar
DIY Peanut Butter Coconut Balls

Trader Joe's Brown Rice & Quinoa Pasta

Friday, May 16, 2014

After reading Cameron Diaz's book I thought I'd follow her lead in cutting out white food (flour, sugar, potatoes) from my diet and was on the hunt for some quinoa pasta which she recommended. Quinoa is a complete protein having a balanced set of amino acids so it's a great alternative to rice, but even more awesome that they can make pasta out of it!

I went to my local grocery store but there were too many brands to choose from so I thought I should go home and first research which is the best brand. Then just by chance timing, I received Trader Joe's Flyer in the mail! They decided to develop their own quinoa pasta because they felt that other ones on the market didn't taste good and had very little quinoa in it. Theirs is 20% organic quinoa flour and 80% organic brown rice flour.

This gluten free pasta cooks really fast! I normally know how much time I have to prepare my vegetables while I have pasta in water and while checking in on it was shocked it was already done! It seemed a little squishy to the fork but after I threw on my sauce I didn't notice any difference in taste from regular pasta.

The downside is that TJ's organic brown rice and quinoa fusilli pasta costs 3x more than their regular fusilli ($3 a bag versus $1). In the store I noticed that this pasta came in two colors the light brown you see above and a much darker brown. I emailed TJ's to ask about this variation and they told me some bags are made with tri-color quinoa.

Calorie wise it stacks up the same with their white and whole wheat fusilli pastas (overall calories, fiber and carbs) the only difference was it has 2g less of protein.

Dr. Amen - Brain Controlled Weight Loss

Tuesday, April 29, 2014

Your brain is the CEO of your body, so why wouldn't you want to feed it the proper fuel it needs to function properly to keep your blood sugar balanced and your metabolism up? Dr. Amen did numerous studies on the brain through scans and found that brains of people who eat healthy look different than those of obese people. He says that you have to retool your diet to be rich in healthy foods to reverse the damage to your brain. One part I really like was the idea that you have you treat your willpower as a muscle and practice it often.

"With a better brain you also get a better body and a better mind" - Dr. Amen

"Food is medicine and can help you be trim, vibrant, happy, and focused, or it can make you plump, sluggish, sad, and stupid. It can also help keep you healthy or increase your disk for disease." - Dr. Amen

Dr. Amen emphasizes that you're never going to lose weight if you have a low thyroid, low blood sugar, imbalanced hormones, trouble sleeping, and negative thinking. Your doctor can help with your thyroid and the rest you can manage through diet and supplements. Before I start, you should know that there's no magic pill that is going to do all the work for you because supplements don't work by themselves if you eat too much or do not exercise. However what natural supplements can do, is to help optimize your brain so it will be easier for you to be able to follow a "brain healthy program." Dr. Amen professes that, "It'll be amazing to finally discover that the reason you can't lose weight isn't because you aren't trying hard enough, it's because your brain needs a little help."

As I said in my post yesterday, there are three supplements he recommends to all of his patients because they are critical to optimal brain function: a multivitamin, fish oil (or omega-3), and vitamin D.

Boosting omega-3 fatty acids in your diet is one of the best things you can do for your weight, mood, and brainpower. The reason being is that low levels of omega-3 fatty acids have been associated with depression, anxiety, obesity, ADD, suicide and an increased risk for Alzheimer's disease and dementia. In fact if you want to lose fat, you should eat more fat - of the omega-3 variety. Same thing McCaffrey says. Increasing omega-3 intake has been found to decrease appetite and cravings and reduce body fat. I was recently very excited to learn that my LDL Cholesterol level was 134. Basically anything above 40 is good, so to be at 134 means I'm off the charts! That's because on a regular basis I consume avocados, various nuts, chia seeds and omega-3.

Dr. Amen recommends the supplement 5-HTP for compulsive overeaters. It increases serotonin, which helps to control stress, improves sleep, and increases mood. Exercise and 5-HTP are natural ways to boost serotonin (the happiness hormone). But it's not meant for long term use.

The book spends a good portion on getting rid of your negative thoughts. Challenging your thoughts is critical to winning the battle of the bulge. When talking to yourself don’t use words like "always, never", as is "I will always be fat" or "I will never lose weight." You are self-sabotaging yourself by not believing in yourself, know that your thoughts can lie to you! This goes back to keeping your serotonin levels up. Focus on the positive which will improve your mood so you can feel better about yourself and kill the negative thoughts in your head. Stay strong and don’t let food pushers sabotage your weight loss at work or with family and friends. Surround yourself with people with good eating habits. If you're going out to eat with healthier eaters, you will feel encouraged to order something healthy off the menu too.

In short believe that you can do it, or you'll never achieve your goals. You're not the first person that needed to lose weight, look around you there are tons of people just like you who were successful at it. Don’t be discouraged if the scale doesn't move fast enough for you. It just means you need to look at your diet again, switch up your workout routine, and most importantly be consistent with it. Don't let the weekends ruin your progress! You deserve to achieve your goals! You need to remove the mindset of being a quitter and turn off that negative voice in your head that says you will always be where you are now.

The Brain Healthy Way to Lose Weight and Keep It Off

Monday, April 28, 2014

Dr. Amen is the last name of the doctor who wrote the book. He got his medical training in the military and works with many ex-NFL players on concussion issues. His first book Change Your Brain, Change Your Life was a best seller as it was geared toward people who have experienced anxiety, depression, impulsiveness, excessive anger or worry, and obsessive behavior. He also co-authored the book The Daniel Plan: 40 Days to a Healthier Life which is a book my church and many other churches follow for fasting. According to the Washington Post he's "the most popular psychiatrist in America." He runs a chain of clinics called the Amen clinics in NYC, Atlanta, VA, CA, and WA and sells his own brand of expensive supplements.

The Amen Solution basically says that if your brain isn't healthy you won't be successful at losing weight. It’s your brain that gives you the will power not to eat something and it’s your blood sugar that determines your food cravings. There are three supplements he recommends to all of his patients because they are critical to optimal brain function: a multivitamin, fish oil (or omega-3), and vitamin D because they will help decrease your cravings. He says that when you don't have enough vitamin D, you feel hungry all the time, no matter how much you eat. As I said in my last post about vitamin D, make sure you have your doctor have your vitamin D levels checked.

He recommends the first thing you need to do is write down your specific motivation for losing weight so you can look at your list daily for encouragement and to keep a daily gratitude journal. He said that the best ways to boost your mental power is to set SMART goals to help you achieve your goals.

Dr. Amen doesn't agree with the people who say "everything in moderation." For example he says that sugar is more addicting than cocaine, thus cocaine in moderation is not a good idea. He says that the less sugar in your life, the better your life will be. This is the same advice Dee McAffrey gave in her book. Dr. Amen admits that he used to think weight loss was simply about calories in versus calories out. The logic being that if you stay within a certain calorie range, you should fine. That’s how some people justify a sugary treat because they saved up calories for it. He explains that the problem with that is eating sugar activates your cravings and makes it very hard to stay away from things that are bad for you. He says you have to focus on eating "high quality calories." You know when you drink wine you want to eat more? That’s because alcohol is metabolized in the body the same way sugar is, so drinking alcohol can trigger sugar carvings.

Here's a picture of the kitchen at my job. We always have bananas, and then the fruit rotates between kiwi, plums, mandarins, pears, tiny apples or whatever is in season. Pretty awesome my office does this instead of having a vending machine or candy jar. However there's also a basket full of cereal bars from Trader Joe's. Now while calorie wise they're pretty low, however Dr. Amen says that "a lot of those 'diet' snacks have enriched flour, which is just like eating sugar. The effect on the brain when you eat sugar or enriched flour is the brain asks for more." Thus once again the less sugar and flour one eats, the better. I've literally had to eat one of each over a period of time before I was finally able to quit these bars! lol

You can only conquer your cravings by keeping your blood sugar balanced because self-control failures are more likely to occur when blood sugar is low. Low blood sugar levels can make you feel hungry, irritable or anxious. So eat a nutrient-rich breakfast to help get your blood sugar off to a good balanced start. Add cinnamon to your oatmeal, because this spice has shown to help regular blood sugars. Eat snacks throughout your day to keep your blood sugar level.

Dr. Amen says that eating breakfast increases your attention and focus. Breakfast protein helps to balance your blood sugar. So a high carb breakfast like a bagel with cream cheese will just make you want to sleep through your morning at work. That's another breakfast I had to quit 8 years ago when I realized it was just empty calories with very little protein to keep my full long. People who maintain a weight loss eat a nutritious breakfast.

The book explains that physical inactivity is the "fourth most common preventable cause of death." Exercise increases your brain’s ability to regulate insulin and sugar. Exercise improves your heart’s ability to pump blood throughout your body, which increases blood flow to your brain. Exercise increases your memory, your ability to think clearly and your ability to plan. Weight lifting increases your metabolism to help you burn more calories throughout the day.

Something new I learned was not to eat bread first in restaurants because it just makes you hungrier so you eat more. Bread spikes your blood sugar, it’s a simple carb, so then you’re more likely to get dessert. Bottom line: Eliminate sugar and refined carbs from your diet.

Here a video with Dr. Amen explaining this himself.

My Sleep Solution

Wednesday, April 23, 2014

How I Ended Insomnia Naturally! Did you know that how you sleep can affect how you eat? Studies have shown that people who have trouble sleeping are twice as likely to eat sugary foods and simple carbs just to make it through the day. The reason being is lack of sleep plays a role in cravings and reduces your overall brain function by affecting your moods. You should also understand is the science of sleep. When it gets dark outside, your body senses the lighting change and starts making the hormone melatonin, which communicates to your body that it is time to prepare to sleep.

I once went to a health expo at my local convention center and spoke to a sleep doctor. He told me to implement a no screen time before bed (phone/computer/TV). My compromise was to not sit at my computer desk with the desk light on because sitting at such a bright desk told my body it wasn't bedtime (slowing down its melatonin production). I created a bedtime for myself- 10pm and set an alarm on my phone to be sure to be in bed by then. I tried my best to create the right kind of environment for healthy sleep yet still it took me a long time to fall asleep and if anything woke me up (like my phone) I couldn't go back to sleep. Not wanting to take sleeping pills, I decided to solve the puzzle of why I couldn't sleep and researched my options.

I'm going to share some popular natural supplements that may help you sleep. I've tried all of these and have had the most success with the last one. Everyone's body reacts differently so what might have worked or not worked for me could be the opposite for you. What I didn't include on the list are Montmorency Cherries (the juice and dried fruit are available at Trader Joes) which are high in melatonin but just have too much sugar in it for me.

Melatonin - Is a hormone your body makes in the evening to help you sleep. As I explained your body signals its production when the sun goes down. That's why experts said don't sit in front of a computer right before going to sleep because it throws off your body's natural wind down clock. But of course if you have a shift job, your clock is going to be off. Children have a lot of melatonin, thus they can sleep for hours however it decreases with age. For many taking melatonin supplements helps them to fall asleep, but after awhile it stopped working for me.

5-HTP – I have to get a little technical here explaining how your body makes melatonin and 5-HTP. So the amino acid L-tryptophan (which is also in turkey) in your body is converted into 5-HTP, then 5-HTP is converted to serotonin, which is then metabolized to create melatonin. If you’re still with me here, serotonin is your feel good hormone that controls whether or not you feel happy. Thus 5-HTP is most commonly used for depression because it works like serotonin antidepressants.

So putting it all together, the idea being if you take 5-HTP, it will increase your serotonins levels which then allows your body to increase its melatonin which will help you sleep. The pill form of 5-HTP comes from the seeds of an African plant. Trader Joe’s sell a combo melatonin/5-HTP supplement for $15. Be aware it's not meant for long term use so just check with your doctor first.

Magnesium Citrate is magnesium with citric acid, whose combo is considered the best magnesium supplement on the market. You don't hear much about magnesium, yet I read that about half of Americans are deficient in this important mineral. This is because our soil has been depleted of minerals and magnesium can be lost from your body from alcohol, coffee, black tea, calcium supplements and a host of other things.

When your body is deficient of magnesium, your melatonin is affected. (Melatonin is what makes you fall asleep remember.) Magnesium balances out your stress hormones so you can relax at night and not be up worrying about things. Magnesium loosens tight muscles, which I've found has really helped me after I took up running again. It also regulates important nutrients like calcium, potassium and vitamin D in the body, helps to keep bones strong, regulates blood pressure and sugar levels, supports the immune system, and helps your body to maintain a regular heart beat. Magnesium helps return the body’s pH balance and is a necessary electrolyte essential for proper hydration.

I read an interesting article that said that calcium does not build strong bones, that's just what the dairy industry wants you to believe. Rather most of us get enough dairy through foods but we need Vitamin D and Magnesium to absorb the calcium. Foods with high in magnesium include spinach, pumpkin seeds, nuts (brazil, almond, cashews), beans, soy (edamame), lentils, brown rice, avocado, bananas, figs, artichokes, and dark chocolate. However when you are chronically stressed, you can become magnesium deficient even if you eat these foods regularly.

As you can see, the fourth most abundant mineral in your body is very necessary for proper functioning and just about half of us are short on it. I used to have problems falling asleep but now that I’m taking magnesium at night my insomnia is gone! I take Magnesium Citrate with a little raw honey because honey has magnesium and helps to facilitate the action of Tryptophan (that I talked about before) which helps makes you sleepy and it totally knocks me out! Insomnia is actually a common symptom of magnesium deficiency, which makes sense when you understand all that magnesium does for your body.

Easy Stovetop Truffled Popcorn

Friday, April 11, 2014

Let me start off by saying I LOVE LOVE popcorn! I remember my dad taking me to the movies in middle school, oddly enough I always had to sit in the front row and had to have the largest tub of popcorn that I finished all by myself! Today even if I wanted to, I know my stomach won’t hold that much popcorn. Since I stopped eating popcorn at theaters awhile ago, I try to consume a healthy version of it at home.

Remember the Jiffy Pop popcorn you’d make on the stove? That’s how I made popcorn as a kid. Then at some point switched to microwave popcorn in this orange microwave my family had.

A whole year ago I went to girls night in party at a friends apt and she made stovetop popcorn with truffled salt. I thought wow you made popcorn on the stove?! Growing up in a microwave generation I didn’t even think that was possible. lol I think the popcorn industry convinced me that popcorn was too complicated and messy to make the old-fashioned way. The idea to make stovetop popcorn has been logged in the back of my head for awhile now as something I wanted to try but was scared to, how crazy! lol

As you know I’m pretty much against all things artificial, especially when it comes to what I am putting in my body. So I wanted to get away from microwave popcorn because it comes with chemically altered oils, artificial preservatives and flavors, plus some weird chemical coating on the inside of the bag. That’s the quick explanation; the long scientific one is this:

Popcorn is one of the top ten foods most contaminated with pesticides, insecticides, herbicides, fungicides, and fertilizers, and that means that it’s best eaten as organic. The amount of chemicals that are added to popcorn will blow your mind. First the bags are lined with perfluorinated chemicals to prevent sticking and grease leakage. A study published in January 2012 in the Journal of the American Medical Association found that nonstick chemicals in popcorn bags significantly damage the immune system. Workers in microwave popcorn factories have actually developed an extremely rare form of lung cancer from inhaling fumes. And an ingredient used in artificial butter flavoring for popcorn may worsen the effects of an abnormal brain protein that's been linked to Alzheimer's disease.

Studies have shown that organic popcorn can help prevent cancer because they have large levels of polyphenols, the antioxidant compounds that help reduce the risk of cancer and heart disease. Just to be clear, that does not mean movie theater popcorn is a healthy choice! lol Organic, air-popped, in coconut oil is the way to go. Why coconut oil? Read this old post by me.

So I finally bite the bullet and bought organic popcorn from the bulk foods bin at Whole Foods and boy was it cheap for the volume of popcorn it makes! I couldn’t believe I had been buying this overpriced pre-packaged snack for so long! You should know that not all popcorn kernels are created the same, so be sure to buy corn products that are GMO-free and organic.

I should say that I love mushrooms and love truffle oil even more, that I put it in my scrambled tofu. I bought this amazing good quality Italian Truffled Sea Salt by Casina Rossa. Would be a nice housewarming gift for someone I bet! The truffle salt just makes it insanely delicious! Between the coconut oil and the truffled salt the popcorn has so much flavor I don't even need butter, honestly!

Here’s how I make my favorite tasty, easy-to-make snack that you can whip up yourself for cheap for your next movie night.

Ingredients:

2 TBS. virgin coconut oil

1/4 cup organic popcorn kernels

Truffle salt

Directions:

Take a large pot with lid (I use a 3 quart pot) and place over medium heat on stovetop. Add oil and kernels. Place lid on. As popcorn starts popping, shake pot. When popping slows to a couple of seconds in between, turn heat off and pour popcorn into large serving bowl. Salt to taste. This recipe makes enough popcorn to fill a large bowl.

You can sprinkle on some fresh shredded parmesan on top, it will melt on the hot popcorn.

So now when I’m craving a crispy and salty snack, I don’t have to reach for something that’s unhealthy with toxins and overpriced. This is the most delicious popcorn I've ever tasted!

If you don't want to make this on the stove you have two options that don't require the use of oil a microwavable container or a stand alone unit.

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On a somewhat related not, because I watched this recently, if you want a small glimpse into what's it's like to grow GMO corn, watch the movie At Any Price staring Zac Efron,Heather Graham, and Dennis Quaid, released in 2012.

Science of Skinny part 2

Thursday, April 10, 2014

This is a continuation of yesterday's post on the book the Science of Skinny. I wanted to share what food products/supplements the author recommends.

In yesterday's post I talked about the benefits of Omega-3s. If you're a vegetarian like me but want the benefits of Fish Oil, try Ovega‑3's Omega 3 DHA EPA Vegetarian vitamin. I did find it makes me drowsy so I can't take it in the morning with my other vitamins, instead I take it at dinnertime. I researched to find out why and it's because it increases the brain's secretion of melatonin which is the hormone which helps regulate sleep. Additionally EPA and DHA lower your stress hormone levels.

Salad dressing often contains sugar and that you should carefully read the label to avoid those or make your own. The same company (Bragg) that makes raw apple cider vinegar makes a healthy salad dressing that she recommends which I found at Whole Foods.

Raw honey contains vitamins, antioxidants and antibacterial properties. However McCaffrey says that "most honey found in supermarkets is not healthy because they are basically the refined sugar version of honey which is bad for us." Once honey is heated (pasteurized) and processed, its antioxidants, natural enzymes and nutrients are destroyed. She credits bee pollen as the the best way to tame sugar cravings. So to get the best of both worlds, I got a combo of bee pollen and raw honey. Bee pollen are granules and a bit difficult to eat so I thought this would be good. You can find plain raw honey on the bottom shelf at Trader Joe's.

Have you heard of Kombucha? It's fermented tea that has a healthy fungus in it. McCaffrey says that "it has alkalizing abilities similar to those of apple cider vinegar, plus it's loaded with probiotics and B vitamins." It's been used in Russia, China and Japan for over 2000 years. It aids in cancer prevention by detoxing your body, treats arthritis, boost your energy levels, improves your mood and is a metabolism booster. It tastes a bit tart, that's why I like these two flavors below because they mix juice in with it. But these synergy bottles are a bit pricey, so you could instead go for a pill form of kombucha.

While you're avoiding artificial sweeteners, she recommends an aspartame free gum by Pur. I've bought some at Whole Foods.

The Science of Skinny

Wednesday, April 9, 2014

I just finished reading the book The Science of Skinny by Dee McCaffrey who is a chemist by profession but also lost 100 lbs. I borrowed this book from the library just because I enjoy learning new ideas on being healthy. Not much was new to me in this book, but seeing it all put together as a prescription plan just reminded me of how important each element is.

McCaffrey says that the idea of just consuming less calories to lose weight is faulty because you need to look at the whole body. She says the "calories in calories out argument is tragically flawed" and that when you improve the quality of the foods you eat and eat them in the proper qualities, there is no need to count calories. She says to avoid artificial sweeteners, chemical food additives, pesticides, and hormones in animal foods. The idea is to eat food in its original form to get your body to a place where it functions best.

I have to say that this idea I've never really got into. McCaffrey says if you're not see results from your efforts, then cleansing and supporting the liver, along with alkalizing is the key. If your liver is healthy, your weight loss will be nearly effortless. The keeping your liver clean is called "liver-izing" by choosing the right foods, spices, herbs that specifically scrub, flush, and support the liver. She says that when you body is acidic, you gain weight that is very difficult to lose. Frequent colds is one way the body works to expel acid. She suggests drinking warm lemon water with a teaspoon of apple cider vinegar every morning to alkalize your body. Now I already drink lemon water every morning for the Vitamin C boost, but I can try adding these two extra steps of warming the water and adding apple cider vinegar.

McCaffrey says that the key to successful weight loss is to eat an unprocessed diet and eliminating white sugar and white flour from your diet. Sugar is more addictive than cocaine and depletes calcium from your body. Sugar also creates acid in your body fluids and changes your body chemistry which goes back to her motto of it's not about staying within your calorie limits but making sure you are eating quality food that fuels your body. Additionally when you eat sugar, you are feeding cancer cells which help them grow. One place people don't think to check the sugar content in in their yogurt! She recommends initially abstaining from alcohol because it will be stored as a fat, just like sugar and cause more sugar cravings. However she says that the best way to tame sugar cravings is through bee pollen. The sweeteners she recommends are stevia (which I use in my tea), raw honey, coconut sugar, Luo Han Guo (which is in Shakeology) and Erythritol (which I use for baking.

You must eat fat to lose fat. Vitamins A, D, E, and K are fat-soluble vitamins because they can only be absorbed into the body through fat. If you body doesn't have enough Vitamin D, calcium cannot be absorbed. The hormones in your body don't work properly without adequate fat, neither does your immune system. To promote optimal brain function we need a steady supply of omega-3s which helps with improving your mental clarity and mood. Most Americans are deficient in omega-3 fat, mainly because fish and leafy greens are no longer the staple foods they once were McCaffrey says. We no longer take cod liver oil like our grandmas used to. The Japanese however, who eat tons of fish and seaweed, have omega-3 levels about ten times higher than do most Americans. Omega-3s burn fat without a reduction in caloric intake by increasing the blood flow around your muscles and enabling fat to be better used for energy. Omega-3 acids also reduce your risk of heart disease and it has anti-inflammatory properties help lubricate the joints.

For the past year I've been incorporating more avocados into my diet as I grew up hating it. So if you've looked at my breakfasts here and here my goal has been to eat one avocado a week, ¼ per day. Avocados contain almost 20 vitamins and minerals (Vitamin A, B, magnesium and 60% more potassium than bananas), are high in fiber, and help reduce the amount of cholesterol absorbed from foods.

I used to take a spoonful of flaxseed oil (in place of fish oil) daily for years because it made my skin look good but I've learned that it's inferior to fish oil because it doesn't give you enough of DHA and EPA for proper brain function, for instance influencing behavior and mood. So I searched the internet far and wide until I found some vegetarian Omega-3 pills because I'm not taking fish oil.

Your skinny daily checklist should include:

dark leafy green vegetables
legumes
fruits
coconut oil
avocado and nuts
rainbow vegetables
whole grains (sprouted grains like Ezekiel bread)
high quality protein
Omega-3 (fish oil, flaxseed, chia seeds)
morning lemon water
vitality vinegar tonic
high-quality multiple vitamin
dandelion supplement
milk thistle supplement
pure water
alkalizing green powder (barley grass, wheat grass, sprouts, chlorella and spirulina - all of which are found in Shakeology)

"The key to physical healing is having a positive mental attitude and a strong belief that you will be successful in achieving your health goals. A positive mental attitude results from a life dedicated to self-improvement. Strive for progress, not perfection."- McCaffrey

Cauliflower rice

Monday, March 24, 2014

If you love fried rice and want a generous portion but still low in calories, then Cauliflower Fried Rice is for you! I kept seeing people talk about cauliflower rice and cauliflower pizza crust so I decided to jump on the bandwagon. A few years ago I tried mashed cauliflower which tasted exactly the same as mashed potatoes! So I figured this was forth a try. Because you don't actually cook the cauliflower the hard texture of raw cauliflower is similar to rice.

I made two servings of cauliflower rice with half a head of a medium sized cauliflower and got a much larger volume of food than what one serving of rice would have been. Just check out my plate, this is a ton of food!

Directions:
I have to admit it does take a bit of prep. I rinsed off the cauliflower, removed the core and let it dry completely. Then I cut it into chunks and put it into my blender and pulsed until the cauliflower was small and has the texture of rice. This took many many batches to do. lol

You can make your fried rice whatever veggies you normally like in your fried rice. Ever since I was a kid I always asked for fried rice without egg. So I used marinated baked tofu as my protein. Be sure to watch how many peas you put in because peas surprisingly are high in carbs and calories. Here I used garlic, onion, broccoli, carrots and peas. The sauce was a mix of tamari, ginger soy sauce and sesame oil.

Once your veggies are cooked combine them and the cauliflower in a covered pan with soy sauce for 5 minutes mixing occasionally until the cauliflower is slightly crispy.

Nutritional Analysis:
One serving of cauliflower rice is 36 calories, 8g carbs, 4g fiber
One serving of Trader Joe's Jasmine rice (1/4 cup dry) is 160 calories, 35g carbs, 0g fiber

Here's another cauliflower recipe I made.

Powdered Peanut Butter

Friday, November 22, 2013

Previously I posted about PB2, well today I'm going talk about another brand - Betty Lou's Just Great Stuff Organic Powdered Peanut Butter. Have you tried this yet? I've been putting it into my protein shakes. It's peanut butter without the fat! It only has 45 calories and 2g of sugar per serving. You can also put it on your toast if you mix it with water. I used to only be able to buy this online but a new grocery store opened up near me and they sell it for $8 (PB2 is only $4). But Just Great Stuff has cleaner ingredients than PB2 that's why I made the switch. However I do prefer the chocolate flavor of PB2 over Just Great Stuff because Just Great Stuff has a more bitter chocolate taste with sea salt. It's a great for a post workout snack! You can also use it when you make Shakeology Balls.

Califia Almond Milk

Friday, November 15, 2013

I can't remember the last time I drank cows milk? In high school I only bought soy milk for my cereal. At some point in the last few years I switched to almond milk. I haven't jumped onto the bangwagon that soy is bad, but when I started drinking protein shakes regularly almond milk became a regular feature in my diet. I did a cost/nutrition comparison of various almond milks and found that Whole Foods 365 brand of unsweetened almond milk was the best, better than Trader Joes. Although I bet it's the same as Almond breeze, just a bit cheaper sometimes. All three are shelf stable until you open them.

Recently someone turned me onto Califia Almond Milk which can be found at Whole Foods or Harris Teeter in the fridge. It costs a bit more than the 365 brand of almond milk, but totally worth it for the taste. It comes in a huge 1.4L gorgeous shaped bottle (like a bowling pin) that is BPA-free and 100% recyclable. They also have 3 flavors of iced coffee (mixed with almond milk), citrus juices (made from clementines) and holiday nog (which is light but delicious)!

Califia Farms was founded in 2010 by Odwalla's founder and all of its products are made in California. Their products are all 100% vegan, Non-GMO Project Verified, gluten-,soy-, and dairy-free. Unlike most almond milks that are processed from roasted almonds, Califia Farms are made from whole blanched almonds. Califia Farms Almondmilk is substantially fortified with calcium, vitamin D (vegan), vitamin E, vitamin B12, and more. Their Almondmilk has 50% more calcium than cow’s milk. They make it creamier by adding less water to it. Once open it's good for 7-10 days. Their Pure Almondmilk comes in four varieties: Unsweetened, Vanilla, Creamy and a Coconut Almondmilk Blend. The coconut flavor was just released this January and is my favorite! Most coconut milk beverages have no taste to me, but theirs was very rich. They're all low on sugar.

Definitely look out for it next time you're at the grocery store!

The Benefits of Cinnamon

Monday, November 11, 2013

Cinnamon is a powerful spice and was consumed in Ancient Egypt and is mentioned in the Bible in Exodus.

It regulates blood sugar, reduces LDL cholesterol levels and it reduces pain linked to arthritis. Cinnamon is an excellent source of the trace mineral manganese which helps your body utilize several key nutrients such as biotin. Just 2 tsp of cinnamon is 45% your daily value of manganese. Cinnamon also helps keep your bones strong, helps to promote optimal function of your thyroid gland, maintains the health of your nerves and protect your cells from free-radical damage.

You can sprinkle cinnamon on your oatmeal or in your shakeology! Just whatever you do, don't do the cinnamon dare which is the challenge of trying to swallow a spoonful of cinnamon in 60 seconds without drinking water because it's harmful to your lungs when inhaled and could end you up in the hospital, no joke!

I love trying out new flavors of Shakeology, makes every glass I drink different! In the spirit of fall holidays I gave this recipe a shot this morning. Now I was a bit hesitant to try this, but to my surprise I love it and it actually tastes like the cookies! Give it a try!

Don't get lazy this fall!

Tuesday, October 29, 2013

As it starts to get colder and the sun sets sooner, it can be tempting to skip your workout routine. Personally, autumn is when I am in my best shape because I'm always toning up for Halloween, then comes NYE and my birthday. I create a schedule for my morning workouts which I find beneficial to avoid skipping workouts. I plan my menus and keep to it. This means I never have to add weight loss to my new years resolutions because I stay on target during fall so there's no surprise 10 lbs come January or holiday guilt or panic about being skinny for summer. There is no secret or quick fix to having the body you want, just eat the right balance of foods, drink plenty of water and limit processed foods and sugars and you'll soon notice a difference. If you're heading out to fairs, festivals and holiday parties you need to set a plan in place for events that will have food so you don't panic. You don't want to end up like this pigeon who flew into an apt complex courtyard, gorged on too much food given to him by residents, that he became too heavy for his wings to lift him up to fly and couldn't leave. I want you to be able to resist all those breadcrumbs so you won't have to walk around with an embarrassing sign affixed to your shirt because you have no self control.

The world is full of temptations, fattening food, sugar fixes and pitfalls. Either you lock yourself in the house and be miserable or you learn to go out into the world without gorging yourself on food. You know these events are coming up so plan ahead. Save a few calories, do some extra exercise, have a small portion of whatever it is you want. It's going to be a long miserable life if you don't learn how to implement willpower! Here are some strategies you can try.

First of all focus on the people at the event, and get more socially interested in them rather than focus on the food, which sounds easy but I have to work at it too.

Second some people like to cut back on their food intake the day of an event so they can eat more at the event but that only means you show up hungry. Another strategy is to eat well beforehand, so you're not hungry when you get there. Plus make sure you're well hydrated as well, from water or a piece of fruit so it's enough to feel full and keep you from storming the buffet table.

Third, go to the back of the buffet line so all the fatty stuff is picked through already. Fourth, spread the more nutritious food to cover your plate so it looks visually full, with as many healthy items as you can, and pass on the low nutrient stuff. If it's a potluck, I always make sure to bring a healthy main dish.

Fourth my best bet is to not eat the dessert table or even look at it. As I have proven to myself many times over, if I eat sugary things, I need to "sample" all, so it's best I not even start. Fifth, try to stick to no more than one drink all evening. Any more than that and my resolve dissolves into an alcoholic sugar spike; next thing I know, I'm reaching for my 3rd cookie or tortilla chips. These strategies work for me 90% of the time and the rare time I overdo it, I try to learn from it and move on. Every day is a new opportunity to eat right.

Portion Control

Monday, October 21, 2013

If you want to lose weight the main factor is going to be your diet because you can't out exercise a bad diet. After you clean up what you eat and start making smart choices, the next issue is portion size. I think a lot of us don't know what is a proper portion size. Lucky for you it is written on the back of pasta packages and rice! So you don't have to give up pasta, just keep it the right portion size! Before cooking a starch or protein I always weight it in my food scale, and I just have a cheap one from bed, bath, and beyond.

I'm sure you see the whole wheat pasta here and think "I can't do that, I don't like the texture". Well I've tried many brands and they all taste different, some not so great. But I found that the line Trader Joe's carries tastes great. It does take a little longer to cook than white pasta, but holds longer in the fridge once cooked. If you don't have a TJs near you a couple other brands I recommend are Dreamfield (which is low carb and a great option for diabetics), then there's Ronzoni Smart Taste which is white pasta enriched with fiber and calcium. I would have recommended Barilla Plus (which is half and half) to get you started but after reading the comments from their CEO I will be staying clear of that brand. In fair disclosure you can watch his video apology on Barilla's facebook page. Once you get into the habit of always eating whole wheat pasta and the firmer texture, you won't see much of a difference from white.

How to Cut a Pomegranate

Friday, October 4, 2013

It's pomegranate season and I'm excited to see them at the grocery store! And not just because they look gorgeous sitting in a bowl on my kitchen counter, but because they're a superfood with a high nutrient makeup! Pomegranates are originally from the region of Afghanistan, Iran and Iraq and are the oldest known fruit in ancient writings. Pomegranates are high in vitamin C, numerous B vitamins and antioxidants which helps in cancer prevention and skin health. They also aid in lowering cholesterol levels.

Consuming pomegranates regularly can help prevent acne and eliminate its root causes by correcting digestive problems and promoting healthy circulation of the blood. The fruit is rich in iron, a constituent part of hemoglobin that helps absorb oxygen. Oxygen is carried to the skin cells, making the skin look fresh and smooth.

Cutting open a pomegranate is a messy operation since the juice splatters everywhere and stains. I wanted to share a foolproof method to avoid this!

Fill a large bowl with water.
Submerge the pomegranate in water and cut in half.
Loosen the red seeds with your fingers; they will sink to the bottom of the bowl while the white peel will float to the top.
Drain the water and your pomegranate is ready to eat!

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I like to eat them as is in a bowl but you can also try them sprinkled over a salad or yogurt.