Healthy Snacking

I am not 100% healthy all the time.  I admit it.  I am human and occasionally, I like to indulge in snacks that are not the healthiest choices.  (Who doesn’t like popcorn at the movies?)

But most of the time, I try to be very conscious of what I’m eating and I like to know what I’m putting in my body.  So, when it comes to snacking and making those healthier choices (and opting not to stick to just fruit or vegetables), I often like to go the homemade route.

My recent obsession are homemade protein nut butter cups.  They’re made with just a few ingredients – dark chocolate or cocoa or chocolate protein powder, coconut oil, and nut butter of choice (I use almond hazelnut).  Melt and mix and freeze.  Easy peasy.

Protein-PB-Cup

I’m also a huge fan of making my own “Larabars“.  It’s definitely a lot cheaper than buying actual Larabars, and I can throw in whatever I want.  I also like healthy cookie dough dip (made with chickpeas but you’d never know it!) and black bean brownies.

And, in the summer when it’s super hot, I might make a little “nice cream” – a healthier version of ice cream made with frozen bananas.  This is a great compromise for people like me who are also allergic to dairy.

Knowing exactly what I’m eating is definitely important to me, not only because of the obvious benefits of eating healthier and cleaner and knowing my ingredients, but also because I can eliminate as much garbage from my diet as possible.  This is especially important when I’m following the Whole 30 Program and eliminating sugar and processed “foods” and other junk.

However, as I said, I am human and I do like to indulge on occasion.  But that doesn’t have to equal eating garbage.  There are plenty of healthier options on the market – even for your favorite “junk foods”.

For example, Amplify Snack Brands – the makers of Skinny Pop popcorn – have some wonderful snack products that are comparable in taste to your regular snacks, but without the garbage and the guilt.  Their Paqui Tortilla Chips use non-GMO corn, are trans-fat free, are nut, soy, and Gluten-free, have no MSG, and are certified Kosher.  Oh, and they come in a bunch of crazy flavors (Haunted Ghost Pepper, anyone?).

Amplify also in their roster, Oatmega Bars – grass-fed whey protein bars offered in a plethora of flavors – and Tyrrell’s Hand Cooked Potato Chips– which offers “no iffy ingredients”.  And of course, let’s not forget the  Skinny Pop brand of popcorn and other products, which are also “free of all those things, including GMOs, MSG, peanuts, soy, tree nuts, and Gluten”.

As you can see, there are many options on the market for snacking better and it’s commendable to see companies with a conscience – ones that care about our health and the ingredients they choose to put into their products (and therefore, that we put into our bodies).

So, if you’re on the go or not able to making your own healthy snacks (or have no interest in it), check out Amplify Brands (or at the very least, ensure you check your labels for ingredients on your snack foods) to see what product might become your next favorite snack.

Be kind to your body and what you put into it.

~FB

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10 INTERESTING FACTS ABOUT VEGAN DIETS* (Guest Post)

Vegan

(By Michelle Hannan)

“Veganism is as old as humans themselves, but with time, we have somehow lost our track of how good this path full of veggies is. I am not against meaty diets or people who love meat, I just prefer those diets that have veggies and fruits more than any other thing.

People may opt veganism due to their religious belief, moral values, or merely to lose weight in that particular manner. Here it is essential to understand that veganism is not just restricted to your diet, but it is a code of conduct, the way you choose your life to be. click HERE to see the food list that is not only delicious, but healthy too 

A vegan diet has so many benefits, and for you, ten of them are listed below.

1. The medical fraternity accepts 150-200 mg/dL to be a standard range of cholesterol. According to a recent study, an average Americans cholesterol level is 210 mg/dL, and the level of a vegan is 146 mg/dL. Well, it is safe to say that it is better to be under than above.

2. People may think that vegans do not consume dairy, so they lack in protein and calcium, but to their surprise food like broccoli, bok choy, calcium-fortified orange juice, collards, kale, and Chinese cabbage are an excellent source to meet the deficit.

3. With the vegan diet, men and women are less likely to be a subject of cancer, and the rate goes down to approximately 36%. Cancer is one of the most common and deadly diseases, but with this diet, you may save yourself with this trouble.

4. Elizabeth Blackburn, Nobel Prize winner, came up with a study that claims that vegan diet changed more than 500 genes in just three months. Apparently, veganism turns off the genes that cause cardiovascular diseases, cancer, and other diseases and turns on the genes that prevent infections.

5. Products that are listed as non-cholesterol are often vegan as bad fat is a product of meaty food.

6. Vegan diet not just brightens up your skin, it also makes you feel active and energetic for the longest time. So, if you feel frustrated and fatigued throughout the day than a properly cooked vegan meal can may you feel better.

7. While there are so many benefits of vegetables and fruits, if they are overcooked, all the benefits it carries go down the drain.

8. When one person decides to be a vegan that person helps saving the entire acre o a forest from demolishing. How? For meat production, forests are being cleared out to grow crops to feed the animals. I am not asking not to feed animals, but in order to fulfill the huge meat need, drastic measures have been taken.

9. To produce one pound of meat 2500 gallons of water is needed and to grow one pound of wheat, only 25 gallons of water is required. Considering the rumors that the third world war will be on the water, I think we should do more to save up this precious thing than wasting it.

10. Celebrities like Ellen DeGeneres, Miley Cyrus, Liam Hemsworth, Woody Harrelson, Sia, Pamela Anderson, and Peter Dinklage are the ones who believe that veganism is not just healthy, but it is also the right way to live.”

*The views expressed in this post are strictly that of the author, Michelle Hannan.

 

 

Staying Inspired

I have been having a very emotional and stressful week.  I normally am an upbeat person and always on the go, so when stress and lethargy run high in me, I’m not sure of the best outlet. Because I normally don’t deal with it.
Earlier this week my cat of 12 years started seizing and his health is in jeopardy and I’m a basket case. Dealing with my own heart condition is one thing, dealing with a heart condition in a very loved pet is another.  The thought of losing my long-time companion has me feeling like I’ve been punched in the heart.  Literally.  This pain is real and it’s taking my breath away.
And although I haven’t had much of an appetite lately, part of me has been thinking about comforting my pain by stuffing my head with chocolate and all that kind of goodness.
Oddly enough, a new-found friend has also been suffering through an emotional and stressful week – probably the hardest one he’s had in a very long time , but instead of easing his pain with the kind of garbage one would find in comfort food (like my craving for all that is chocolate), he turned down my offer of coffee and a pastry and instead kept to his healthy journey.  What a man!  What an inspiration.
Josh's lunch

This is his actual lunch – I was very jealous!!

So…thanks to him, I said no to drowning my sorrows in chocolate and red wine and instead picked up some carrot sticks and hummus.  I don’t yet have the appetite, or frankly the desire to eat anything, but when I’m ready, my healthy choices have already been made.
~FB

Staying on Track

If you recall from my previous post, I noted it’s much easier to have success with your fitness/weight loss/health goals if you make a plan and make a commitment.  I know, personally, that if I say I’m going to do something, I may not always follow through with it. But if I commit to something, I am committed 100%.  So, here are my commitments for 2018:

Whole 30

To kick off the new year, I’ve committed to another Whole 30 – which begins TOMORROW. As always, I’m super excited to start another Whole 30 Program.  I have over-indulged in my fair share of chocolate this Christmas season, and I really need to slay my sugar dragons.

Whole30 Reset

I began preparing for my 30 days late this past week.  I got my grocery shopping done and spent part of the weekend eating clean meals.  My fridge is organized and the chocolate is going into cold storage.  I have been waiting to get started and now I’m more than gung-ho. I know how great I feel during and after my 30 days and I know the chocolate will be there later on down the road if I really feel the need to have some.  But, for the next 30 days, I’m committed to clean eating and drinking.

Gym Routine and Workouts and Rest

Fortunately, I don’t really ever need to push myself to exercise.  In fact, I’m eager to do my workouts and, it seems, it’s often all I think about.

Rest Day2

I mean, if I’m being completely honest….

In addition to my boot camps, family fitness classes, and attending Zumba, I have regular gym sessions (I often exercise more than once a day – splitting my days with lifting in the morning and cardio/boot camp in the evenings).  Therefore, I sometimes get through a work day on 3-5 hours of sleep.  And, let’s be honest, that just isn’t enough.  Although I am fully functional on just a few hours of sleep, I am committing to resting more in 2018.  I am going to let go of my fear of missing a workout and spend time relaxing (and snoozing).

RestDay

Eye Health

A few years back I had eye surgery.  It was a gross surgery where my eyeball was cut into and a membrane was scraped out.  Although, my vision in that eye on it’s own has not improved (and may never), my vision with both eyes together is still better than 20/20. That being said, I’m constantly fearful that the sight in my good eye will go and I’ll be SOL.  If it happens, I won’t be able to read and my driver’s license will likely be taken away.

Eyes

Be proactive and take care of your vision.

I have been as proactive as I can be, but the issue with my “bad” eye was such a fluke that there really is no way to prepare for or prevent the same thing happening in the other eye. However, I am careful with my eyes and I do what I can to ensure my eye health is up to par.  I keep drops in my desk at work and at home, I always have my sunglasses on during the day, even in the winter, and especially with all this snow in Nova Scotia so as to prevent Photokeratitis – or snow blindness.  In fact, I have several pairs of sunglasses with different UV protection and different shades of protection so that I have a pair to go with every weather condition. And I already have my next appointments set with my eye surgeon/check-ups.

Although I don’t wear glasses or contact lenses, Warby Parker now offers a Prescription Check App that allows an eye doctor to assess your vision and provide an updated glasses prescription.  If you are someone who wears glasses, or just want to have your vision checked out, then it may be worthwhile checking out this app.

So that’s my short-list of my commitments for staying on track this year.  What’s on your list?

~Cheers

 

 

Surviving the Holidays

Buffet
 A few years ago, I provided some tips on avoiding holiday weight gain.  (If you search Christmas or Holidays at the top of the page/in the search bar, you’ll get all kinds of good stuff from me -workouts and recipes.)  With just a few weeks to go until Christmas, this year I thought I’d provide you with some of tips on how to get thru the holidays without ruining your fitness or nutrition plan.

Christmas is often seen as the season of indulgence.  There are an excessive amount of parties and dinners and get-togethers and functions – not to mention Christmas dinner – and with all of that, there comes large quantities of food and drinks.  Whether it’s chips and dips and beer or a buffet with an abundance of rich desserts and cheeses and wines, there is likely something that will can entice even the strongest-willed guest.

 christmasbrunchbuffet

So, in order to do your best at not over-indulging (or gorging yourself) this Christmas, here are some of my best tips:

Make a Plan.   Don’t start the season off without knowing exactly how you will approach it.  Look at your calendar and figure out when you can get your workouts in – even if you can only spare 20 minutes.  Utilize that time to make the workout count!  Making a plan also comes into play when you’re preparing to feast.  If you are attending a holiday party where you know there will be lots of decadent foods served, plan your meals and eating routine around that.  Have a lighter lunch or dinner* or have a healthy snack instead of your regular meal if you will be eating later at an event.  If you really have the will power (or discipline) you can always prepare your own snacks to take with you to a holiday party – that way, you’ll know exactly what you’re eating and won’t go over your portion.  *You can also prepare a nutritious meal at home prior to going to your event.  This will prevent you from overeating or eating excessive junk at the party.  And again, this way you will know exactly what you’re consuming.

  1. Commit.   If you commit yourself to staying healthy during the holidays, stick to it.  This does not mean committing 100% (although, how fantastic would that be?), but why not commit yourself 80-90%.  If you’re not able to get to the gym 4 times per week during the Christmas rush, why not commit to getting there twice a week?  Or saving your gas and working out at home 3-4 times per week.  There are ways to compromise while (sort of) sticking to your plan.
  2. Challenge Yourself.  If you are going to be working out less during the holidays, make sure your workouts count.  Adding in strength training (you should be doing this anyway), plyometrics, HIIT workouts, or something out of the ordinary can rev up your system and help you in burning more fat than your regular workout.  There are so many other ways to do this easily – increasing the intensity on your treadmill or elliptical, holding your yoga pose longer.  Whatever it is, make sure it’s challenging you and see the difference.
  3. Eat Breakfast.  I cannot stress enough how eating a well-rounded, healthy breakfast can change your life.  Protein and the right carbs can be a game-changer for your entire day.  People who eat breakfast are less likely to overeat during the day.
  4. Don’t Drink (All) Your Calories.   Have a glass of wine or punch or a beer – just don’t overdo it on the booze or eggnog or cider.  Holiday party drinks are almost always loaded with sugar or fat.  So be on the lookout for that and sip wisely.  In addition to this, making your own java can help save you calories – and money.  Brewing at home as opposed to purchasing overpriced, over-sugared coffees/mochas/lattes/etc. will help you monitor what’s going in your body and what’s coming out of your wallet.

    Sugar Rush

    Enter a caption

  5. Don’t Punish Yourself.  If you’re at a party or a dinner and there is something you really want – eat/drink it.  Just limit yourself.  You don’t necessarily have to eat the entire plate of cookies, but you can have one.  Enjoy it.  Savor it.
  6. Don’t Forget that Christmas/the holidays are not all about food.  Christmas parties and family gatherings are also about being social and spending time with friends and loved ones.  So, step away from the buffet table or the chip bowl or the bar and indulge in the conversation, listen to the music, sit by the fire.  Mingle, tell stories, and Enjoy Yourself!

Partiers

Cheers!

Nutrition

Nutrition

via

You’d think it would be basic common knowledge by now that good nutrition is important (likely the most important factor) in living healthy, long lives.  But, alas, some people still don’t get it.  You see people non-stop forging garbage into their bodies and then wondering while they are unhappy, unhealthy, overweight, tired, lethargic, have acne, etc.  <– This list goes on and on.

Here it is:

In order for our bodies to function properly and stay healthy, it is important that we follow a good nutritious diet.  Good nutrition provides energy and the building blocks of muscle.

The more you know about the importance of nutrition, the better the good food will taste. Increasing your knowledge on the importance of good nutrition will make healthy foods more appealing to you, not only because of the taste but also because of their nutritional content.  It’s fun to eat when you truly understand what you’re putting into your body.

Vitamins and minerals are important nutrients our bodies need in order to not only function properly, but also allow chemical reactions to occur at a faster rate.

If we think about food as fuel, and even medicine, for our bodies it can give us a better understanding of the role nutrition plays in our overall health, and guide us in making better food choices.

We want to achieve longevity and increased energy and promote growth and happiness, and proper nutrition can assist in all of that.  This does not mean you can’t indulge in “treats” (i.e. the craptastic foods like baked goods and chocolate) on occasion, it means you have to limit putting them in your body and be wiser to the effect the crap foods have on your health.  BALANCE is vital to good health and well-being.

Balance

We know from research that a healthy diet can lower risk of stroke, heart disease, hypertension, high cholesterol, some cancers, and diabetes (to name just a few ailments).  Choosing healthier foods and following a proper nutrition plan can also provide mental clarity and clean up hormonal imbalances.  (<–This is part of the reason I love the Whole 30 Program so much.)  And aside from all of this, eating better really just makes one feel better.  You don’t usually get the same satisfaction from French fries and frozen dinners that you get from fresh produce and lean proteins.

The growing epidemic of poor health and obesity and preventable diseases can all be reversed by living healthier – following a healthy and nutritious diet and exercising.

What is comes down to – eating the right foods is as important as the air we breathe.  Choose wisely.

~FB

Whole 30 Experience – Days 19 thru 23

Day 19

I skipped my walk this morning and attempted to sleep in, but I basically got up at the same time and got some things done around the house before heading out to work and away for the weekend.  (I settled on a mini-walk around town before work started.)  For breakfast I had two eggs and coffee.

Throughout the morning, I snacked on and off on plantains – and I had a second cup of coffee.

For lunch I had a piece of fish and left over zucchini.  I also snacked on some apple slices mid-afternoon.

I had a Larabar post-workout, and for dinner I had some broccoli with beef.

Later in the evening I snacked on half a dragon fruit and some plantains.

Day 20

Today was my day off – from work and from working out!  Loved it…but I always feel a little guilty about not working out.

For breakfast I had 2 eggs and a breakfast sausage, and of course, coffee.

I spent most of the day in the City doing some shopping and celebrating a birthday, so for dinner out I had a small steak with onions, mixed veggies, and potato.  This was a really great meal out and it kept me satisfied and feeling full all night.  Which worked out well because I had a wedding reception to go to and there was food and booze and dessert…and this gal did not indulge in any of it.  I just enjoyed the company and the atmosphere.

Day 21

Breakfast this morning was one egg, a breakfast sausage, a very small peach, and coffee.

At lunch, I hit the gym and then did some grocery shopping as I’m getting a little bored with veggies and meat.  I also picked up some pumpkin spice coffee because I am a nut for everything pumpkin.  (I also found some pumpkin spice wafers but I’m not able to eat them until October.)

Post-gym/post-shopping, I snacked on a Larabar to tide me over until dinner.  I spent the weekend away so I had some cleaning and laundry and food making to do.  When I finally had dinner, I made a fish taco bowl.  I’ve never made this before but it was so good and I’m definitely going to be making it again.

I had large leaf romaine lettuce (which formed the bowl inside my bowl, but eventually, I made into tacos), diced cucumer and green peppers (I thought I had red onion, but I was wrong – next time, onion for sure), baked haddock, and baked heirloom tomatoes drizzled with olive oil, diced black olives. I tossed in a handful of the veggies on top of the lettuce, then added the fish, and spooned some pesto onto it, and added in some avocado, then tossed on some more veggies.  SO GOOD!

Taco

I was sort of bored last night and decided to make Whole 30 compliant cookies/pancakes (they’re pretty flat).  I mashed up two bananas, mixed in two eggs, and some cinnamon.  I blended it up really well then poured it onto a baking sheet and tossed in the oven.  Once they were cooked, I ate two of them. They’re not bad.

Day 22

This morning was a walk/run before work.  It was cool and dark (still dark when I got back home) and the only bad thing about being outside this morning was that a skunk had been hit right by my house.  I could smell it all thru the neighborhood.  I was trying to plug my nose while running but 1. it’s not easy/it’s hard to breathe thru panting and a closed nose 2. I really must have looked stupid to the passersby.

This morning I was happy to (finally) indulge in some pumpkin spice coffee!  So excited. For breakfast I had two eggs and one of my cookies/pancakes with some homemade pumpkin butter spread on.

Pumpkin Butter
 
What You Need:
2 15-ounce cans plain (organic) pumpkin (not pie filling)
1 cup good quality apple juice or apple (I diced mine and threw them in the food processor)
1 1/2 tsp cinnamon
pinch of cloves
pinch of nutmeg
 
To Make:
if cooking in a saucepan:
put all ingredients into a saucepan, and bring to a boil, immediately after mixture comes to a boil, reduce to low, partially cover to (help prevent splattering) and simmer about 30 minutes stirring frequently. The pumpkin butter is done when is is slightly darker in color, and you can run a knife through it and the line will stay in the butter. Allow to cool. Store in the fridge or freezer.
 
if cooking in a crock pot:
place all ingredients in a crock pot, and cook on low for a whole day, about 10 hours. Once finished cooking, stir, and let cool. Store in the fridge or freezer

For lunch today I had Eggs in Purgatory – which is a simpler take on Shashuka.  I love this dish.  It’s warm and, although it’s only tomatoes and eggs (I also added mushrooms and spices), it’s hearty.  I have made it with meat before – sometimes chicken and sometimes ground beef or sausage removed from the casings.  It’s really good.  If you like eggs, then I suggest you try this dish.

I had a Larabar mid-afternoon as a pre-workout snack.  And for dinner, I made cauliflower rice stir-fry with chopped up sausage.  Before dinner, I also had 2 of my pancakes with pumpkin butter.  And later in the evening, I snacked on a handful of coconut bites.

Day 23

This morning I was up at 20 to 6 to meet a friend for a pre-work run.  We walked/ran for just under 5k.  We could have gone further but she has to be to work an hour before I do, so we headed back before 7.  Great morning tho and we’re intending to do it again tomorrow.

I had my regular breakfast of coffee and two eggs.  For some reason, this morning they were extra spectacular and tasty.

Once I got to work, I snacked off and on on nuts and cranberries.

For lunch I had leftover Eggs in Purgatory and a lot of water.  I was really full.

Late afternoon, I ate a mango as a pre-workout snack.

Post-workout, I made Pumpkin Cauliflower Rice-otto (instead of risotto).  Oh.Em.Gee.  I’ve made regular pumpkin risotto before, and the cauliflower-rice version is just as good. And super easy to prepare:

Risotto

Here’s my recipe:

I sauteed 1/3 onion and 3 small garlic cloves in ghee (clarified butter) – but you can certainly use olive oil.  I sauteed them for a few minutes then added in 1/2 cup of mushrooms.  Once that was sauteed for about 2 minutes, I dumped in a big bowl of riced cauliflower…I used up what I had left which worked out to be about 2 cups.  The regular calls for vegetable or chicken stock, but for the healthier version I just added in water. You have to add in a bit of water every few minutes and stir it in.  Eventually, I also added in some more ghee, about a half a teaspoon.   Cook the rice for about 7 minutes and then add in the pumpkin.  Because I had so much rice, I used close to a cup and a half.  Mix it and keep an eye on it.  You may have to add a little more water (the cauliflower is very absorbent).  Cook for another 5-7 minutes, add in salt and pepper, and serve.

I have to also admit that, since I went shopping after teaching my boot camp class, and by the time I showered and did laundry and was making dinner, I totally snacked on some plantains and coconut.  🙂

~FB

Healthy Pumpkin Spice Latte

I am a huge pumpkin spice fan.  Huge.  In fact, I look forward to this time of year – all the time!  I am obsessed with everything pumpkin and I love me a good pumpkin spice latte.

Pumpkin-Spice-Latte

That being said, although I love a good PSL, they aren’t the healthiest option and are loaded with sugar (and who knows what else!).  So, if I deem myself favoring one, it is definitely a treat.  In the meantime, if I feel like I want to partake in the seasonal goodness, I make my own healthier version of a Pumpkin Spice Latte (I made one this morning).

Here’s what you need

  • 1 cup milk of choice (I used unsweetened vanilla almond milk)
  • 1-3 tbsp pumpkin purée (I went on the side of 3 tbs)
  • 1 tsp of pure vanilla (not vanilla extract)
  • ⅛ tsp ground cinnamon
  • tiny pinch ground nutmeg
  • tiny pinch ground ginger
  • ½ cup strong coffee
  • *1-3 dates
  1. Add the milk and pumpkin to a small pot. Heat over medium-low heat, stirring constantly with a whisk, until the mixture begins to simmer. Add in the vanilla, cinnamon, and nutmeg (*if you like your latte a bit sweeter, this is where you add the dates. Let them simmer in the wet mixture and they will literally sweeten the pot). Whisk the mixture until it becomes frothy.
  2. Add the coffee to a large mug, and pour the milk mixture on top.
  3. If you fancy yourself a Frappuccino type, let both the pumpkin mixture and the coffee cool (make the night before and let sit in the fridge), toss in the blender or Bullet with some cubes of ice and blend away.

If you want to make your drink even fancier by adding whipped cream, make this healthy version:

  1. One can of full fat coconut milk (Put in freezer to freeze). Once it’s frozen, remove and let sit in room temperature for 30 minutes.  Flip the can upside down and open from the bottom.  The coconut water separates from the milk (you can save the water to drink or for other recipes).
  2. Dump the coconut milk into a mixing bowl (or blender) and whip it on high until you get a nice whippy, fluffy consistency. Add in a little vanilla (or a dusting of Stevia or teaspoon of date water if you prefer it a bit sweeter) and continue whipping.
  3. Add the whip to your drink and dust with cinnamon.

~FB

Whole 30 Experience – Days 5, 6, 7, & 8

Day 5 

I managed to stay up this morning and get my walk in.  In fact, I was up before my alarm was due to go off.  Even better.

For breakfast I had my regular coffee, 2 eggs, and the last slice of the prosciutto.  You likely won’t hear my talk about the prosciutto anymore.  I only bought it on a whim because it was on sale.  😝

Once I got to work I sipped on a black iced coffee from McDonald’s. and at 10:30 I had some coconut chips to munch on and a little after 11am I had half a blueberry smoothie.

For lunch I had mixed grilled veggies and chopped up hamburger patty.  There were Timbits floating around my office but I steered clear.

After a Friday afternoon gym sesh I headed out of town for the weekend.  My beau and I picked up a small rotisserie chicken for dinner and I had some watermelon and plantain to go with it.

Day 6

Today was rest day so aside from my coffee I didn’t bother to eat until later – for brunch I had 1 egg, 1 sausage round (compliant), and a small salad with garlic olive oil.

For dinner my beau took me out for anniversary dinner and I had pan-fried haddock, mixed veggies, and some home fries.  Thank goodness white potatoes are compliant (now).

In the evening we had a movie date and while popcorn was going around, I snacked on some plantain chips and salsa.

Day 7

This morning I had breakfast of two eggs and some prosciutto (look at that, more prosciutto) and, of course, coffee.

I hit the gym early afternoon and then spent the next few hours at my BFF’s working on new videos for my online boot camp (starting September 4!).  I was super exhausted and struggled to get through the video exercises and then realized I hadn’t had any carbs.  Whoops.  So bestie grabbed us each a pear to chow on.  Thank goodness because by that point my sugars had also dropped and I was dizzy.

For dinner I made a pork burger (aka I chopped a pork chop in half) on a sweet potato bun (complete with avocado, dill pickle, and tomato {I forgot the lettuce}) with a side of cauliflower mash.  It was so delicious.

Day 8

Whoot!  Made it thru week one with no cravings.  Although, I did have some really bad belly bloat that lasted most of the week that I’ve never really experienced before.  I’ve heard about people having issues with bloating and other things while getting thru the first week or so of Whole 30.  But this was my first time.

After a 40 minute walk this morning, for breakfast I had two eggs and some prosciutto (I swear I only got it again because it was still on sale!) and coffee.

A little after 11am I had 6 cherries to snack on.  I still feel hungry but I’m trying to hold out for lunch.

Lunch today is leftover cauliflower mash and a 1/4 chopped up pork chop (leftover).  I snacked a bit throughout the afternoon on a combo of plantains and cherries.  And about an hour before teaching my boot camp class I shoved a banana in my face. #fuel

For dinner I made – FROM SCRATCH – coconut chicken tenders (slice a b/s chicken breast into strips and dip them into melted ghee and then into coconut (I also added in a bit of salt, pepper, and garlic & herbs) and zucchini noodles.  I also made a dessert/snack of sweet potato brownie:  sweet potato (cooked and scooped from the skin shell), melted coconut butter and nut butter (I used almond-hazelnut), and cocoa powder.  Mix it all together and pop it in the oven.  I made enough for a single serving.  It was actually really good and tasted like a warm, gooey brownie.  I know I’m not technically supposed to be having dessert, but, I’m recovering and refueling.

~Cheers

 

 

If It’s Too Good to be True…

My social media feeds are sometimes flowing with sales pitches for things like skinny wraps and magic teas and this and that – all for the benefit of losing weight.  Let’s be real people – if it sounds too good to be true, it probably is.

Most of these products want you to either eat or drink nothing for days, all while boasting “you’ll lose 10 pounds in one week!” or “Drop a dress size over night!” <– WTF??  Seriously?  This one’s not gonna happen.

BULL SHIT

This post was in my Facebook feed a while back and the so-called story behind it is that she spend hundreds of dollars on skinny wraps and greens and all that jazz and ended up like this.  I.Call.Bull.Shit!

Whatever happened to not putting all kinds of shit in your mouth and actually working for your weight loss.

Put down the cookies.  Put down the beer.  Get up and go for a walk or to the gym or to a class.

Those “magic” products aren’t really going to guarantee you lose weight AND CERTAINLY aren’t good for your health.  (And let’s be freaking honest – any weight that you may lose is going to be water weight – especially if you’re drinking teas or sweating if off in wraps! You’ll gain it right back.).  And those products that boast “cleansing” or “detoxing” – um, you have a liver for that!  Seriously.  Don’t waste your money.

Skinny Wrap

No, airhead, you should have not eaten that whole bag of chips and laid on the couch all day – you SHOULD HAVE gotten some exercise and had a healthy snack.

Instead, look at YOURSELF as an investment and if you really want to slim down or get healthier, invest in yourself – whether it’s money or time or effort.

Remember when Oprah said there is no such thing as a magic pill to make you lose weight because if there was she’d be on it.  Well – she’s right.  There is not.  You have to work for it. And working for it means watching what you eat and making better decisions about your food choices and finding the time to exercise.  Even if it’s for only 20 minutes a day.  How many times do I have to say it: twenty minutes a day can change your life!

The next time you’re inclined to spend some hard earned cash on a quick fix wrap or tea, reconsider.  Use your money wisely.  Invest in yourself and make some real changes that will benefit you long term – not just for the quick fix.

You’re worth it.

~FB