I feel we live in a culture that as morphed the terms weightloss, thin, fit, lean, shredded to mean the same thing as healthy. Along with that, we link anything to do with fat, body fat, and weight gain to mean unhealthy. To some, healthy has become this measurement of how many times you workout in a day, how lean you are, and how well you stick to your macros. Whether you're a trainer, some sort of health and fitness professional, or just a human being in this world pursuing health, this is for you.
This time of year is when the resolution and goal setting motivation is at an all time high. This past year has given me a new perspective on health and what goals I should be striving for. I’ve said it before and I’ll say it again, HEALTH LOOKS DIFFERENT ON EVERYONE, and at all different stages of our lives. A fitness goal your best friend is working towards, may sound great, but quit comparing! Her goal may not be the best thing for you and your health. Sometimes our goals need to go against the grain, and that’s OK!
Quite body shaming, and show some love. From my experience it only takes one body shaming comment to trigger a whole room of women talking about what they don’t like on their bodies. Let's change this. Redefine Beauty, refocus your attention and praise, contribute positivity to the conversation, Strive for YOUR healthiest self, and don’t compare.
Tuesday, November 7th, almost 3 months on the dot from going “all in” I got my period back. Meaning my first NATURAL period in over 5 years!!!! Whoo hoo! However, my work isn’t done yet. Now comes the fun of finding the balance with exercise, fuel, and keeping my cycle. But this has been such a relief I can’t even tell you! Hard work, patience, persistence, faith, prayer, and trust in my body has all paid off. And of course the encouragement and example from others was a game changer. The past 3 months have honestly been the hardest and longest 3 months of my life.
Well what if I told you that you can’t panic your way thin. I heard this in a podcast recently and I really liked the concept. Often times we approach weight loss and fitness with the mindset that if we look at ourselves and point out what we need to change, try to burn as many calories as we possibly can during a workout, torture ourselves, limit our calories from food, we’ll get there someday. We think that If we put enough hate, stress, panic, and pressure on ourselves to get a certain body that we think we need to have in order to be beautiful, then we’ll have success and life will be better. Even if we’re miserable while doing it.
A quick recap of one of the highlights for 2017, hiking the Enchantments in the Cascade mountains. The group was amazing, and views were unreal! read more and see the pics here :)
For today's post, I'm bringing you a little collaboration with my friend and fellow Fitness loving Foodie, Chandler. She's the brains behind the go to food blog and instagram of Spokane, SpokaneEats. One major mutual belief - Life is too short for mediocre food!
As a fitness coach and personal trainer, a few of the common question I get asked are “what do you eat? How do you eat perfect all the time? What should I eat? How can I eat healthy if I don’t like to cook?” And on the flip side, some of the questions that Chandler gets are “how do you eat out all the time and stay in shape? How often do you work out to balance out all the good meals? What’s your secret to staying fit with a food blog??”
Well I’ve come up with 10 tips to help you out. Whether you’re a food lover, fitness lover, or both, there’s a way to have your cake and eat it too.
1) Decide on a healthy lifestyle.
This means leave the “Diet” mentality behind. Healthy eating is not something you start on Monday and end on Friday. It’s balance. It’s something that is easy to maintain if you’re doing it right. If you’re on a “Diet” that makes you miserable and you can’t wait until the 30 days are over so you can end it, then something’s not right. The advice I give my clients is to start where currently are and make baby steps towards a healthier you. Don’t jump into anything extreme that seems daunting. By taking smaller, manageable steps, you’ll create a healthy lifestyle overtime.
2) Prioritize what’s worth it
This is about learning to pass up on mediocre food just because it’s there and enjoying the whole experience when you do splurge on a meal out. For me, part of what makes a splurge worth it comes down to what I like to call a “foodie experience” (which my husband loves to tease me about). This includes the good company I’m with, the location we’re eating, if it is something unique on the menu, or that you can’t find anywhere else (like voodoo donuts in Oregon), if it’s a special occasion or holiday, and how satisfied I’ll feel after eating it. If I don’t find at least one of these factors, it is NOT WORTH IT, and I’ll move on. (Read more about prioritizing your plate here, and when to splurge here)
3) Learn to cook healthy from home
As fun and convenient as eating out is, part of eating out and staying fit is not eating out for every meal! If you’re passing up on mediocre, not worth it food, then you better learn some kitchen skills. Nowadays it’s so easy to cook quick, healthy meals from home. With things like riced-cauliflower and spriralized veggies, you’ll be well on your way! (If you need some more guidance in the area of meal planning, cooking, and prepping I got you covered. Check out my Meal Guide services here. Need some healthy recipe swaps? Find them here)
4) Eat extra healthy for Non-social meals
When you prioritize what’s worth it, and learn some basic skills in the kitchen, you’ll be able to enjoy the meals out and eat extra healthy when you’re on your own. This becomes a bit of a balancing skill. If you know you’re going out for a friend’s birthday Thursday night, and your favorite ice-cream shop is involved, keep the sugar content down for your other meals throughout the day. Try a two egg veggie scramble, or a green smoothie for breakfast. For lunch, lighten things up with a salad and leave out the big sandwich, and definitely limit the processed carbohydrates in your daily diet. I talk more on this subject in my “all you can eat” blog post here.
5) Schedule in your workout
You’ll feel awesome, and your body will respond to a few extra calories so much better if you’ve had a good sweat session in your day. It can be hard to make our way to the gym or get in any form of exercise if we haven’t actually planned it in as part of our day. I tell all my clients that the best way to make exercise a part of your life is to schedule it in, just like you would a hair appointment (but hopefully much more often than a hair appointment!) We all have time for at least 20 minutes of exercise each day, we just have to make it a priority and plan for it. (for more tips for sticking to a workout plan click here!)
6) Sharing is Caring
I would say 90% of the time I eat out, I have enough food for two. If I don’t split my meal with someone, I end up saying “wow, I’m stuffed, I totally could’ve shared that!” So I’ve learned to listen to that. Remember that you can always order more food, but the chances of you needing to are slim. Restaurants typically have large portions. Especially when ordering a dessert, usually a few bites will do the trick! You can also try going halfsies with someone on a splurge & something lighter like a salad. Splitting something like a burger or pizza with a salad is always a good choice. That way, you can try more things, but not over stuff yourself with the indulgent dish all to yourself.
7) Don’t forget you can customize your plate!
Usually when I eat out, I like to enjoy the dish the way the brilliant chef designed it to be. However, there are times when I don’t want chips or fries on the side, and I would rather splurge somewhere else. In those instances I always ask for a different side option and most restaurants are accommodating! You can always get some sort of vegetable or salad instead of the chips, French fries, or mashed potatoes. Don’t forget you have control when it comes to whether your meat is grilled, fried, breaded, etc. Opt for grilled when that is available. You can also ask for extra greens instead of a grain base if you’re feeling like really lightening it up. Go into the situation with a game plan, knowing you always have options to “healthify” your meal!
8) Walk more, sit less
This one may seem super simple, but I find it makes a big difference! As this directly ties in to eating out, try parking far away from the restaurant so that you get a little walk in before and after your meal. If there’s a wait at the restaurant, walk around while you wait rather than sitting on the waiting bench. If you have a lunch break at work, take a walk! These are just good healthy habits to incorporate into your daily life. Train yourself to walk more, stand more, and sit less, and you’ll be well on your way to a healthier you. (Get my tips for more daily activity here)
9) Cut out the Extra - Unnecessary Calories
When dining out, most of us will end up eating more calories than we anticipate. These sneaky calories come from the bread basket, the basket of chips, the bottomless fries, the extra sauce, the drink, the loaded dressing… the list goes on. Most of these “extras” aren’t going to make or break our eating out experience, but it’s just there so we eat it. Unless it’s a restaurant that’s known for its fresh, homemade bread, then I'm passing on the bread basket. The bottomless chips & salsa at Mexican restaurants is one of my down falls for sure. I try to drink lots of water and wait until my meal gets there at least before I go to town on the chips. When ordering a salad, always ask for your dressing on the side (they typically put double the dressing than I would ever put on my own). Also, avoid the tasteless liquid calories. One glass of lemonade has over 50 g of sugar!! By cutting out these unnecessary extras, you can focus on the good stuff and still leave feeling satisfied.
10) Learn to Live the Moderation Life
For me, the key to living a healthy lifestyle and staying fit while eating out comes down to moderation. I know this word may seem a bit overused, but just hear me out. I often have clients tell me that they are “all or nothing” and they could never just stop at 2 bites, but I’m not buying it. I believe you can train yourself to be a moderator. It may take some practice at first, training yourself to stop when you may want to mindlessly keep going. When we master moderation, we can enjoy a night out on occasion, we can have a few bites of dessert, we exercise a healthy amount, we have the desire to move more, and we don’t have to feel guilty or depressed after a little indulgence. (read more on my views about moderation here)
Food shouldn’t be feared, it should be enjoyed. It is fuel for our body to do all of the amazing things it’s capable of doing! The more we embrace this perspective, the easier it is to adapt to a life of healthy moderation.
Today I decided I’m going to get personal and share something I’ve been struggling with and have been scared to write about. My hope is that I can reach someone going through the same thing and give them hope and encouragement just like I received from a friend who was vulnerable and brave enough to share with others. The selfish part of this is to help me get through it and not feel like I have to put on a fake presentation for people with hope that they may have a little more understanding for what’s going on. So here it goes…(deep breath)
5 Tips to avoid over eating when the sign says "All You Can Eat"
Southwest Turkey Burgers with Chipotle-Lime Sauce
I'm so excited to introduce you guys to my friends and fellow foodies over at Kiwi and Carrot! I've known these two amazing gals for many years and I was so excited when they started this blog. They share my love for health, fitness, cooking and for eating :)
Today they're sharing one of their mouthwatering recipes with us. Since we're coming up on July 4th, make sure you add these burgers to your BBQ menu!
Hello from Kiwi and Carrot! We’re Sarah and Elizabeth, a mother-daughter cooking duo based in Salt Lake City, Utah. We started our food blog, Kiwi and Carrot, a few years ago because we LOVE sharing our (mostly) healthy recipes with YOU! And we love to eat. Like, we really, really love to eat.
A little about us:
Sarah: Britt was one of the people who inspired me to become a personal trainer, so I love following all of the awesome things she’s doing! A little about me: when I’m not photographing food or whipping up a new recipe with my mom, I’m working as a personal trainer, traveling with my husband or filming for our media company. I feel very strongly that nutrition and exercise should be used in a way to make you feel healthy and strong, rather than restricted and run down. Moderation is everything!
What I’m into right now? Epic bars and rock climbing.
Elizabeth: I've known Britt since her jr. high days, and she continually inspires me! Me in a nutshell: Family, God, Food, Travel, Books, Outdoors. I am passionate about everything FOOD: cooking, eating, and especially discovering flavors from different cultures. I love living in a place where I can get outside and MOVE year-round! Exercise is like a job: If you find something you love to do, it's not really considered work. Hike, swim, run, bike, just get out there and move!
What I'm into right now? My kitchen garden, body-weight workouts, my kids (always!)
When it comes to food, we’re all about using fresh and natural ingredients. We love our fruit and veggies! We try to create recipes that are simple to make, use healthy ingredients, but taste fresh and delicious.
These Southwest Turkey Burgers with Chipotle-Lime Sauce (PDF download) are one example of a healthy dinner that can be on the table in 30 minutes. You just chop up some veggies, open a can or two, mix it all together and throw it on the grill!
I’ve been thinking about what keeps us from reaching our goals. Part of my day to day job as a trainer that I love is taking a look into my clients lives and figuring out together how to better reach their goals & create a healthy lifestyle they can maintain. With lots of contemplating and discussing, I’ve decided that one of the biggest stumbling blocks are the unhealthy habits that have become a part of our lives that we may not even recognize as habits.
Let me shed some light on what I’m talking about. Maybe you always set your alarm for 30 minutes before you have to leave out the door, therefore leaving you with no time to eat a healthy breakfast in the morning. Maybe you always put the chips in the most convenient cupboard so you know exactly where to go when the salty craving hits. Or you always go with a friend to the gym who just wants to chat the whole time so you never really get the workout you want, haha gotta love those chatty friends! It could even be just going to the same grocery store you always go to, and walking the same route you always do, which conveniently leads you right to the ice-cream isle or the dang Oreo section! Then we buy them, and then we have to eat them.
The point is that these un-healthy habits are the things we do throughout our daily/weekly routines without even realizing we’re doing them. We’re probably looking beyond the mark with what we think we need to change to reach our health and fitness goals, when it could actually just be simple and right in front of us.
My suggestion for breaking through this road block is CHANGING THINGS UP. Shake up your routine. I’m going to give you 3 suggestions that I’ve given to my clients to help detach from those un-healthy habits keeping us from our goals.
Ok but first things first, let’s define a habit: it’s a settled or regular tendency or practice, especially one that is hard to give up. Dig deep and think of an un-healthy habit that is part of your life right now. If you think of how to get rid of a bad habit, doesn’t it make sense to change your routine! This brings us to my first suggestion.
Change up your daily routine. Shuffle things around. Get creative and go crazy with this. If late night snacking is your issue, change up your entire nightly routine. This could be saving your plate of dinner until after your kids are asleep so that you have it ready to eat instead of your snacking habit. By shuffling your routine a bit, you’ll have no time to snack on the bad stuff! If a good nights rest is your struggle, maybe try sleeping on the opposite side of your bed away from where your phone is plugged in so you get a better sleep. Totally guilty of this! Maybe it’s going to the grocery store in the morning instead of the end of the day when you’re tired and hungry. Or if those tempting drive throughs get ya, try even changing the route home you take so that you don’t have to pass all those luring signs. Small rituals we have may trigger bigger behaviors, so best to just mix it all up!
Out with the bad and in with the good. When you get rid of something in your life, it makes sense to replace it with something better right? This step is in hopes of avoiding the empty hole that can be left when we remove something that’s been a habit. Say you want to stop drinking soda. Well you’re still going to reach for that can of soda habitually unless you have something else to replace it with. Try a La Croix drink or some sort of sparkling water to get you that same fizzy goodness.
Learn to control what you can, and deal with the rest. There’s a sense of power that comes from being in control of our lives and decisions, rather than letting life just happen to you. Sometimes things our legitimately out of our hands, and the important thing is to do our best at bouncing back. However, I argue that In any situation we have some aspect that we can control. Even if it’s just our mindset, we have control over that. You may not be able to have control over your crazy Tuesday schedule of carpooling kids back and forth and them screaming in the back seat because they’re hungry after soccer practice, but you do have control over prepping some healthy snacks for you and the crew in the car to have amidst all the chaos. You may not have control over where your family chooses to go out to dinner, but you do have control over making an educated healthy choice off the menu (avoiding a sugary drink, getting your meat grilled, not eating the whole bread basket, etc.) Flexibility is key here as well. Don’t forget to live life. If a friend brings you her homemade banana bread, you say thank you and enjoy it. Then you just bounce right back into your healthy routine.
A final thought is to be patient with yourself. If you think about it, habits aren’t created overnight, good or bad. If you’ve been doing something a certain way for 15+ years, that behavior isn’t going to just change over night. These adjustments take time. All that matters is that you’re moving in the right direction. Even if you take 3 steps forward and a couple steps back, you’re still better than you were when you started!
Reaching your fitness goals 1 healthy habit at a time
The last few months, my husband and I have been doing a lot of financial research, getting our spending and saving in order, and setting long term financial goals. Working towards financial independence can be a long road, so the sooner you start the better, and consistency is key! So naturally my mind went directly to create a health and fitness metaphor, duh. I received the inspiration while listening to a podcast where compounding interest was mentioned. It had me thinking, it’s the little daily things that we do over a long period of time, for a life time, that lead to our healthiest selves. Just like compounding interest with money, small, daily, healthy habits will build up over time and result in big results, big change that we may not see through the process.
When it comes to health and fitness, a lot of the time we over complicate it, or think it has to be this big change, this big diet, extreme exercise program, a magic juice cleanse, and with this big change we want big results. Either that or we underestimate the power of consistency. To some of us, the big change or the extreme plan may seem easier. Ripping the bandaid off, rather than the slow and steady, daily persistence of small and simple healthy habits. If we don’t meet our goals in a certain amount of time than we become disappointed and quit (similar to not seeing your money grow, and pulling it out prematurely).
We live in a time of instant feedback, we want to see results now! But that’s not how compound interest works. We put in a little bit at a time, consistently, and over time that money grows. Not only does it grow, but it begins to grow at an increasing rate. Can you see the correlation here? Just like with saving money & being financially healthy, with our physical health, the sooner we start the better! And the trick is to never stop, just keep on chugging along. Where we start is different for all of us. Our goals need to be maintainable and realistic for us. As we start where we’re at, creating daily habits towards a healthier lifestyle, we will start to experience benefits to our health, and our fitness will improve. As with compound interest, the results may not be noticeable right away. This is where patience and consistency come in. Building a stable healthy habit foundation that we’re solid with will be key for the long term. Over time we build up our will-power, our cravings and pallets adjust, and we can become better in tune with determining hunger, satiety, and body awareness.
It’s easy to get a little distracted with all the “get rich quick” schemes out there, or in the health world all the fad diets and quick fixes. This is why I recommend baby steps with all of my clients! You wouldn’t dump every single penny you own into an investment account right? But a few dollars out of each pay check isn’t so bad. You catchin my drift?
So to put this into play, here’s a little continuum for healthy habits I came up with. Check it out and see where you’re at right now. From where you are, figure out the next little step towards a healthier you would be. Don’t think you have to be making all these crazy health concoctions you see posted on instagram if you’re still working on your water intake. You do you. Keep it simple. Before you know it, you’ll be living a long healthy life. A lifestyle that’s maintainable and that you love living!
First off, what is Carob? Carob comes from the pod of a tree that grows along the Mediterranean Sea. The pod contains a sweet, edible pulp. Once dried and roasted, the pulp is ground into a powder called carob flour (but more commonly referred to as "carob powder"). It's similar to cocoa powder in color and can be substituted one-for-one in recipes, but carob is unique with its own special flavor and texture. You may want to swap out your Cacao for Carob if you are sensitive to caffeine or theobromine. Carob does not contain either of these like chocolate does.
WHY YOU SHOULD ADD VARIETY TO YOUR WORKOUT ROUTINE (and not just to change your body)
From my observations, there’s a few different approaches people use when creating a fitness routine. There’s the dabble a little bit here and there with a few different classes, trying out new things, a little surface level with everything from kickboxing & crossfit, to yoga and barre. Then there’s the hard core, all in-never-looking-back approach. From the crossfit every day and strict paleo dieter, to the ultra marathoner, running every day, never touch a weight type of person. Of course I’m using extreme examples and total stereotype language, but just trying to paint the picture for you. There’s also the “variety with a purpose” approach, which I personally recommend and use myself.
There’s lots of different opinions out there, and everyones a little bit different with their views on what’s “healthy”, but here’s why I believe that a balanced routine, intentional variation, is the most effective approach towards the healthiest, fittest, happiest self!
First of all, let me explain where I stand before I get into the benefits of the approach. I’m a believer in sticking to something you put your mind to, and giving something a fair enough amount of effort and a chance before you quite on it. I have a lady that comes to my TRX class every week even though she’s always said she hates TRX, but she knows it’s an awesome workout and it’s targeting her weaknesses that she knows she needs to work on. I believe that exercise should be enjoyed, but also balanced with things that push you. Sometimes the things we hate to do are what are bodies need to be doing. And that doesn’t mean that we should drag our selves through a miserable workout every morning. But find a balance between challenging yourself, and then just moving for enjoyment. I also believe that it’s good to get into something you’re passionate about, whether that’s crossfit, running, yoga, dance, or rockclimbing. Just remember to mix it up every once in a while, and here’s the reasons why.
- The body shock effect. This may be a more commonly talked about reason for changing up your workout routine. Our bodies are smart. They are built for efficiency. The first time we lift up a pair of weights and do some bicep curls, chest press, and lunges, we may be very sore the next day. However, if we continue doing that same routine over and over, our body knows whats up and what to expect. Our bodies our made to survive so they will put out as little amount of energy as they need to if it’s something it already knows how to do. When we change up our routine and keep it fresh, our bodies improve, we get stronger, burn more fat, improve certain skills, neuromuscular patterns improve, and we’ll see faster progression.
- The mental stimulation. I don’t know about you, but exercise is not fun for me when I’m doing the same stuff day after day. Without goals, challenges, and new skills to practice, I can get bored and demotivated pretty quickly. Even just a change of scenery helps so much! If you feel a lack of love for working out, try changing one element of your exercise routine this week! Whether its trying a new area of the gym you go to, adding some hills to your usual running route, trying a new class, even just changing up your playlist or outfit can sometimes help. Boredom kills the fun and motivation, so keep it fresh and your outlook will follow.
- To be more functionally equipped as we age. Alright, the thing we all have in common that’s inevitable is that we are all getting older. And a lot of the time with aging, we get more and more stuck in our ways. We all know someone who’s older who has had a bad fall and hurt themselves. The first thing to go physically as we age is our balance. At the same time our muscles & bones lose mass naturally with age unless we do something about it! I’m a strong believer that with a life full of variety, especially in our exercise routines, we will be more functionally ready to take on the physical demands of life as we age. Our balance will stay sharp, bone density and strength can be maintained, and our mind will be ready to send the right messages to our bodies. Whens the last time you stood on one foot for more than 5 seconds? Give it a try!
- To experience your body in a way you never have before. This one’s a little bit deeper, and may take a bit of explaining. I want to direct it to the people who either just lift hardcore, get yoked or die and rarely take time to stretch, practice body awareness through yoga, or let their mind roam on a long run. And on the other end, people who stretch, practice yoga, participate in lots of low impact, low intensity training, who may not push themselves out of their comfort zone too often. There’s good to both sides, and I’m definitely not saying one is better than the other. But let’s find the balance. For me, I feel powerful, confident, and strong when I’m lifting weights. I get this rush from pushing myself hard, through small bouts of pain, and seeing results with how my body looks, and how I feel. On the other hand, when I practice yoga, or go for a run, I feel so in tune with my body and more aware of the mind - body connection. It’s a peaceful feeling and trains my brain to tune in more without distractions from the world. Then there’s the experience of completely new exercise which is a challenge that’s invigorating, self fulfilling, and humbling all at the same time. I think we need all of these things that the variety has to offer. Power, confidence and strength, awareness and peace, challenged and humbled. Some of you may get these things from different types of exercise than I do, but you get the idea.
To give you an idea of what a “variety with a purpose” training plan might look like here’s an idea:
- Monday - Upper Body Weight session with HIIT cardio between sets
- Tuesday - a 3-6 mile run outside + some stairs
- Wednesday - Leg day with the weights
- Thursday - an intense 45 minute spin class
- Friday - Full body Pilates Reformer class or TRX class (body weight strength workout)
- Saturday - 45 minute yoga + 2-3 mile run or bike cruise or swim
- Sunday - rest day, go for a walk or hike
Obviously it doesn’t have to look just like this, adapt it to what you like and your current fitness level. Try new things, practice things that are hard for you, stretch yourself, set goals that scare you a little bit. Even if you don’t want to change your body, do it for the mental benefits, and functional well-being.
It always helps to have a workout buddy, or a coach to push you through things you may not do on your own, and to broaden your perspectives. Grab a workout buddy, and if you need a coach I’m here for you! If you’re in Spokane lets meet up in person, and if you’re somewhere else in the world, I can add variety and change to your workout plan with any of my online training programs. Leave a comment below or shoot me an email and I’ll get back to you. We can start creating the perfect plan to fit your individual goals, give you variety, and work with your circumstances whatever stage you’re at in life.
So I bought a big old bag of pre-peeled & cubed butternut squash at Costco last week (game changer for those of us wanting to cut out the squash prep process!)
I started looking for butternut squash recipes and found a real gem from www.thewholesmiths.com but of course I wanted to put my own little spin on them. If you want a vegetarian version, check hers out, they're amazing and she's a foodie genius!
I wanted a little more substance for feeding a group so I added the Shredded pork, and the combo was divine. I also changed up the seasonings a bit, flavors and amounts, and unfortunately didn't have goat cheese (which I love) so I did shredded pepper jack instead.
This recipe is proof that enchiladas do not need to be full of creamy canned crap, and can be vegetarian, paleo, whatever, and still taste amazing! I also think black beans would be a great addition to these bad boys, maybe next time I'll give that a go! But for now, give these a shot. PS This recipe made about 12 small corn tortilla enchiladas.
My whole purpose with this blog post is to help shift your mindset from viewing health & fitness as this extreme program - workout every day, meal prep every meal, avoiding all indulgences, and meditate for an hour each day in a rose garden with an ocean view - to a more realistic view that it's a lifestyle, and the fact is that life is not perfect. The other fact is that what's healthy and working for one person may not be the right path or plan for someone else. We all have our own busy schedules, our own family situations, and our bodies are very different. READ MORE, click on title :)
If you've worked with me, done my programs, or have been following me for some time now, you know that I'm always preaching to get your veggies in at every meal! Well today for my Friday Favorites post I wanted to share with you my 5 favorite ways to sneak in those veggies, especially the green ones! Click the links to download my recipe PDF's and if you want more of these amazing recipes along side an awesome, kick butt workout program, sculpting your body in 8 weeks, click HERE to get my Sculpted for Summer program! Available no until the end of April, soooo don't miss it!
Ok so here we go, my 5 favorite ways to get in your veggies!
1) Replace those Grains with Veggies! It's a simple step but can make a huge difference. You can make veggies the base to any meal! Some of my favorites are Cauliflower rice, Spiralized Zoodles, Shredded Carrots, and of course just a bed of leafy greens with all the delicious toppings (spinach, arugula, kale, etc.) (Check out one of my favorite veggie based recipes HERE)
2) Frozen in my smoothies. Did you know that you can freeze veggies? I've heard the concern of not wanting to buy too much produce for the fear it will go bad before you get the chance to eat it. Weeeell Fear no more! Just before that tipping point of going bad, take those green leafy vegetables and put them in a zip-lock and stick them in the freezer! You can also do this with Cucumbers and zucchini. Peel, cut in half, and freeze. These greens will be perfect to throw into your morning smoothie, adding good texture and bulk without sugar or a lot of calories. (Check out some of my favorite Green Smoothie Recipes HERE)
3) Shredded in my Oats. This one may sound a little crazy. Why would you every put vegetables in your oatmeal? But trust me, it adds bulk without the sugar, and you can't even taste it! You can still have a sweeter breakfast with veggies included, best of both worlds. Some of my favorite ways to do this are shredded up Zucchini, or those frozen greens I was talking about. Stir them up in your oats, add in your other flavoring & liquids and heat them up in the microwave or stove top. (Here's a recipe for some Zucchini Oats to try out - plus some more of my favorite oaties.
4) Shredded in baked goods. I love to bake, and I also love to eat what I've baked :) So lets make this a win win and sneak some veggies into those baked goods! If you have little kids who don't like eating veggies this is a great way to get around that. You can put shredded or blended veggies into pancake batter, quick bread, muffins, waffles, etc. Some favs are zucchini and carrots. Here's one of my favorite carrot muffin recipes.
5) And of course, the easy way out, Super green powders! If you just need something quick, extremely easy, and feel like you're not getting enough veggies in your meals, or you rather drink your greens than create a meal with vegetables, you may want to try a green powder. The trick is picking the right one. I'm not an expert on this stuff, because I love cooking and eating whole veggies, but I've recruited some back up. Check out this article from Barbend.com that ranks the best super green powders out there! Lots of good information so make sure to check it out.
Well thanks for following along and reading. I'd love to hear what your favorite ways are to sneak in some extra veggies, comment below!
Here's a video on my thoughts about Excess sugar in our diets, and a little intro to my Spring Clean your Eating program coming up! (Sorry for all the UMMS and lack of eye contact haha)
Have you ever felt overwhelmed with all of this meal prep talk, healthy eating, portions, macro counting, the list goes on and on? Well this post is for you babe.
I recently had a follower reach out to me and ask some advice for eating healthy in her unique situation. She will be moving to a place with limited options for stores, and a limited income. I’ve worked with young students who may think it’s impossible to afford to eat healthy on there budget. I’ve also received other questions along the lines of, “I never know what to make with whats in my fridge. Then I get frustrated and just end up heating up a pizza or something because its easier. How do you know what to make?” I’ve also been in unique situations myself, living a broad this last year when I didn’t have access to what my normal healthy meal prep consisted of in the U.S. but found some awesome healthy substitutes wherever I was and made it work. We were also on an extremely tight, intern budget, but made it work!
What I want to focus on today is how you can build healthy meals with just a few staple ingredients. If you always have these things on hand, include them in your weekly grocery list, you can add leftovers from dinner to them, add different seasonal vegetables, and always fill full and satisfied after the meal.
I’m going to share some of my staple, simple ingredients, that can be the base to a quick and healthy meal, any day of the week, and some you can make ahead of time and throw together when the hunger hits.
1. Cauliflower Rice. You can obviously make this on your own, and its a bit cheaper. But if the dollars not a huge loss for you, I would recommend investing in the pre-“riced” - cauliflower. It’s extremely convenient and creates less of a mess in your kitchen, and its becoming easier and easier to find! I usually get mine at Trader Joe’s, but I’ve been hearing more and more stores are catching the vision. Why I love it? This can be a base to any meal, and you automatically are getting a vegetable in. You can heat it up in the microwave, or sauté in a pan. It’s a LOT faster than cooking up regular rice, great for a quick meal. Works as a base to any meat/sauce combo, or with any veggies. You won’t miss the starchy, high carb alternatives.
2. Ground meat, Turkey or Beef or Chicken, Grass-fed/Organic preferably. Look for good deals and keep extra in your freezer. Why do I love it? Well being ground meat, it cooks up pretty quick, so you can throw it in a pan, add some seasoning, and you have your protein for your meal in about 8 minutes. Another reason is because it can be so versatile. I use this meat for anything from burgers and meat balls, to stuffed peppers, loaded sweet potatoes, on top of cauliflower rice with veggies, the list goes on.
3. GREENS. Whatever you prefer, kale, spinach, arugula, it’s all delicious and so good for you! Don’t be afraid of buying in large amounts. The tubs at Costco are the best deal, and if you don’t go through it all before it starts to wilt, you can always put it in a bag and freeze it to throw into your smoothies. Why I love it? Well besides all the well known health benefits of leafy greens, when you stock up with this stuff, you will be more likely to eat your vegetables at every meal. You can make a salad bowl with all your toppings rather than a bread sandwich, throw some greens into your eggs, smoothies, and even in with your cauliflower rice and ground turkey! Don’t forget you can add a couple of handfulls to any hot dish on low heat, cover with a lid, and the greens will slightly cook in there.
4. Eggs. I always have eggs on hand! Why do I love them? They’re full of healthy goodness, great source of protein, healthy fats, they’re affordable and so versatile as well. It will take you 10 minutes to make up a batch of hardboiled eggs on Sunday that will last you for the week. With the hard boiled eggs you can make an egg salad, cut them up on top of a green salad, slice them on toast or a cracker, or even just eat them plain with some salt and pepper. If you’re not fond of hardboiled eggs, you can fry them, sunny side up on some avocado toast (my favorite), or scramble them up with whatever veggies you have on hand. Another option that makes a great and filling dinner is Frittata style, or the crustless quiche. You can add whatever you want! Greens, veggies, tuna, or if you’re feeling fancy, throw in some shrimp or salmon. Sooo good. Eggs are healthy and delicious for either breakfast, lunch, or dinner. And of course you can even have them with everything on this list! Cauliflower rice, with some greens, ground turkey meat, and throw an egg on top!
5. Avocados. If I could have any tree right outside my back door it would be an avocado tree. I’m slightly obsessed. Why I love them? They are packed with healthy fats, that will keep your body satisfied and burning fat throughout the day. They are also so versatile! When you have some avocados around, your healthy meal options go way up, and the deliciousness is automatically taken to the next level. I enjoy them plain with some seasoning, or with cottage cheese, on Avocado Toast (so many more options there), salad topper, sweet potato topper, smoothie addition (extra creaminess and fats!), chocolate mousse, guacamole with onion & tomato, and of course you can add it right on top of our healthy list here. A cauliflower rice bowl, with greens, ground turkey, eggs, and avocado! They can be a bit expensive depending on where you live, but I’ve found that the 4 pack at Trader Joe’s is usually one of the cheaper options.
So there you have it, 5 simple, staple ingredients, that become building blocks for several healthy meals to keep you on track throughout your busy week. They won’t brake the bank, and you’ll have plenty of options to keep the menu interesting. Have fun in the kitchen, mix and match, add different flavors, create new combinations, figure out what you love and what gets you excited about eating healthy!
Welcome Back! So with the recent feedback from the Resolution Revival program I’ve been so proud of the participating clients and their progress and feedback. There were so many who started off with a goal of “losing some weight” or “having my clothes fit better”, etc. But through a little encouragement and time, I noticed a shift as they completed the weekly benchmark fitness tests. Their goals became focused on strength, and increasing their test results. Accomplishing a physical challenge became more important than the number on the scale, or the way they looked. Then naturally, those other goals followed as a side result! So I thought I’d put in a little plug for strength training this week for my Wednesday Wisdom, and setting strength goals for yourself. Here are my top 5 benefits from strength training that will add to your life and your awesomeness :)
- Confidence. One of the biggest benefits I see in my clients after strength training is the confidence they stand with. Especially as women, there’s something empowering about being able to lift heavy stuff, am I right?! Knowing that you can jump into any situation (most situations I guess ;) and feeling like you can handle yourself feels amazing. Also, the fact that you’ve pushed yourself through hard things without giving up (hard challenging work outs, not quitting when you feel the burn) gives you a confidence to be able to take on challenges that come into your life. You can do hard things!
- Functional strength. The tasks of daily living become easier! You can carry your kids up the stairs without feeling like you want to pass out. You can carry all of your groceries to your car without struggle. Being able to perform the functions of daily life helps you stay young! which leads to the next benefit.
- Live a longer, healthier life. There has been plenty of studies on aging and it’s well known that strength training can actually reverse aging symptoms!! Keeping your muscles from decreasing in size, and your bones dense and healthy. There are also plenty of neurological benefits as well, keeping our neurons firing to all areas of the body. Sounds good to me!
- Naturally burn more fat. Its a common goal to want to “lose body fat” or “tone up”, but most people go about this the wrong way. Doing more cardio and eating less is not always going to get you there. What you really want to do is strength train, put on some muscle, and then once you have muscle underneath that fat, your body will naturally burn more fat throughout the day, and slowly widdle away that layer and those muscles will start to show. Muscle is the best fat burner we can carry around with ourselves everyday. Muscle mass naturally bumps up our metabolism. If you’re looking for a toned, sculpted, lean look, you have to put in the work to build that muscle before its seen underneath the fat layer. Unfortunately we can’t choose where our body stores fat or gets rid of fat, its just a total body thing. Spot reduction doesn’t exist. But we can choose which muscles we build. Eating right is going to play a huge part as well. Proteins, healthy fats, and lots of veggies should do the trick! Trust the process.
- The psychological benefits of accomplishment. Think of the last really hard workout you put yourself through. Did you think to yourself after “I really wish I didn’t do that” or was it more along the lines of “that was hard, but I’m proud I pushed myself through it”. Most likely it was the latter. In a recent study I read, they found that strength training is associated with reductions in anxiety symptoms among healthy adults, reductions in pain intensity among patients with low back pain, osteoarthritis, and fibromyalgia; improvements in cognition among older adults; improvements in sleep quality among depressed older adults; reductions in symptoms of depression among patients with diagnosed depression and fibromyalgia; reductions in fatigue symptoms; and improvements in self-esteem.
Well if I haven’t convinced you yet, see for yourself! Grab some weight, take a break from the treadmill, and experience these benefits in your own life. Here’s some feedback from my clients who have taken on my 4 week challenge:
“The challenge really opened my eyes to how hard I'll need to work to make a change in my body.....20 minutes of cardio here and there isn't going to cut it anymore!”
“After 4 weeks my focus has change from losing weight to building muscle, strengthening, and toning. I am excited to start another 4 weeks!”
“Never before have I done anything like this, but it has been really motivating and fun. I wanted to increase my strength and these workouts have really helped.”
“Done!! What a great sense of accomplishment! Tricep dips are sooo hard! I have to do them on my knees, but I did all of them. Less sore than 1st 2 weeks for sure. Starting to build confidence in my strength.”
“Idecided not to step on the scale. What I am recognizing in myself is that it is challenging and exciting to meet the daily workout strength goals"
I love this feedback, and I am inspired by all of you strong women out there. Share this out with a friend you want to get strong with!