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Sunday, July 6, 2014
Friday, March 21, 2014
ATTACK OF THE SWEET TOOTH
I have a monster sweet tooth. I love chocolate, gummy anything, cake, cookies...you name it. And don't get me started on cherry pie <eyes roll back into head>. When I decided to start eating healthier, naturally, I had to eliminate just about all of those foods from my normal routine (though, a treat now and again is perfectly alright as long as it's not excessive). The cravings persisted, however. So, in place of those unhealthy snacks, I substituted much healthier options that catered to my need for sweets while providing nourishment, vitamins, and minerals to my diet instead of empty calories.
Shakeology has been instrumental in that regard, as it provides a dense dose of daily nutrition yet tastes amazing. It's my favorite breakfast these days, partially because I feel like I'm breaking Breakfast Law by having something that tastes just like a chocolate milkshake that early in the morning. It is tremendously healthy and filling, which lessens my cravings for other sweets. Additionally, I started making my own "parfait" with plain greek yogurt and berries. I'll add a touch of honey to some cottage cheese as a snack instead of reaching for a stack of Oreos (recently bought Buckwheat Honey...the layers of flavor are both delicious and intriguing, highly recommend!). Using Stevia (natural, non-processed extract) is a great substitute for sugar and artificial sweeteners. And, generally, before you reach for a candy bar, reach for an apple! Fruit is never a bad alternative as long as you don't eat in excess and are exercising regularly (the sugar in fruit--fructose--is of a different composition than that which you find in most junk food--sucrose--having different phytonutrients and being slower to digest...which is a good thing!).
Substitute some of these options for your typical sugary snacks and you'll feel better and start to see those extra pounds peel right off. Have any other healthy alternatives? Leave ideas in the comments!
Shakeology has been instrumental in that regard, as it provides a dense dose of daily nutrition yet tastes amazing. It's my favorite breakfast these days, partially because I feel like I'm breaking Breakfast Law by having something that tastes just like a chocolate milkshake that early in the morning. It is tremendously healthy and filling, which lessens my cravings for other sweets. Additionally, I started making my own "parfait" with plain greek yogurt and berries. I'll add a touch of honey to some cottage cheese as a snack instead of reaching for a stack of Oreos (recently bought Buckwheat Honey...the layers of flavor are both delicious and intriguing, highly recommend!). Using Stevia (natural, non-processed extract) is a great substitute for sugar and artificial sweeteners. And, generally, before you reach for a candy bar, reach for an apple! Fruit is never a bad alternative as long as you don't eat in excess and are exercising regularly (the sugar in fruit--fructose--is of a different composition than that which you find in most junk food--sucrose--having different phytonutrients and being slower to digest...which is a good thing!).
Substitute some of these options for your typical sugary snacks and you'll feel better and start to see those extra pounds peel right off. Have any other healthy alternatives? Leave ideas in the comments!
Monday, March 17, 2014
What is a Challenge Group?
Here's a video I recently posted explaining challenge groups. Challenge Groups can be a very important tool in helping you meet your fitness goal(s)...be it losing weight, building muscle, or just getting in-shape, generally. If you're at the point where you're ready to make a change and commit to a better-feeling you, I would love to take the journey with you. Click HERE to make me your coach and let's get started!
COACH LINK
COACH LINK
Thursday, March 13, 2014
Why join a challenge group?
Challenge groups? Why do I need a challenge group? What IS a challenge group?
I'm pretty sure that we can all agree working out can be tough. (and, if not, it is time to find a new exercise program!) The journey can be energizing...the results, amazing. But we all have those days where we're just not feeling it; the motivation just isn't there for some reason and we start thinking up excuses not to workout or fall back on our healthy eating. This is where challenge groups come into play.
Challenge groups, in a nutshell, are fitness support groups, usually hosted on Facebook, consisting of members who commit to a workout program and post their progress daily on the group page. Members usually posses similar goals and aspirations...to lose weight, tone up, increase stamina, build muscle, etc... We encourage each other, offering support and guidance geared toward making sure everyone stays on track. It’s great for motivation, holding each other accountable, and exchanging ideas and suggestions.
Just think: you wake up tired and reach to turn off your alarm instead of getting out of bed for your workout or you come home from a day of work, ready to plop down on the couch...BUT then you remember that you have a group of people that are waiting to hear about your daily workout and cheer your progress as they tell you about theirs. You push yourself the extra inch you need to put on your workout clothes and press play. Afterwards, you feel SO GOOD having gotten in your daily exercise, immediately post on the group page, and receive a handful of excited replies congratulating you for staying committed! It's a great feeling all around. You're helping yourself and others at the same time.
Challenge groups are a fantastic tool to keep you on track so you can get the results you want out of your program and help others' achieve their goals as well. They have helped so, so many people lose tremendous amounts of weight, gain muscle, better their eating habits, and improve their lives on the whole. If you want to be part of my next challenge group, let me know ASAP and we will find a program that's right for you!
I'm pretty sure that we can all agree working out can be tough. (and, if not, it is time to find a new exercise program!) The journey can be energizing...the results, amazing. But we all have those days where we're just not feeling it; the motivation just isn't there for some reason and we start thinking up excuses not to workout or fall back on our healthy eating. This is where challenge groups come into play.
Challenge groups, in a nutshell, are fitness support groups, usually hosted on Facebook, consisting of members who commit to a workout program and post their progress daily on the group page. Members usually posses similar goals and aspirations...to lose weight, tone up, increase stamina, build muscle, etc... We encourage each other, offering support and guidance geared toward making sure everyone stays on track. It’s great for motivation, holding each other accountable, and exchanging ideas and suggestions.
Just think: you wake up tired and reach to turn off your alarm instead of getting out of bed for your workout or you come home from a day of work, ready to plop down on the couch...BUT then you remember that you have a group of people that are waiting to hear about your daily workout and cheer your progress as they tell you about theirs. You push yourself the extra inch you need to put on your workout clothes and press play. Afterwards, you feel SO GOOD having gotten in your daily exercise, immediately post on the group page, and receive a handful of excited replies congratulating you for staying committed! It's a great feeling all around. You're helping yourself and others at the same time.
Challenge groups are a fantastic tool to keep you on track so you can get the results you want out of your program and help others' achieve their goals as well. They have helped so, so many people lose tremendous amounts of weight, gain muscle, better their eating habits, and improve their lives on the whole. If you want to be part of my next challenge group, let me know ASAP and we will find a program that's right for you!
Tom Kha Gai - Thai Coconut Soup
This was a BIG winner in our household. Seriously delicious and very different from our typical fare. It requires lots of great, healthy ingredients for which we had to go to our local Asian market--I didn't even know galanga existed, previously--which made it fun to prepare as well as eat.
The site can be found HERE, recipe copied below.
Broth:
1 can coconut milk
2-3 cups chicken stock (homemade is best, then the stuff in cartons; boullion cubes are a last resort.)
pinch of salt
1 teaspoon palm sugar (I usually substitute brown sugar)
2 stalks fresh lemongrass, washed and choppped in chunks (dried lemongrass is far inferior - punch it up with extra lime juice and zest at the end if you're forced to go this route)
3 red shallots, peeled and chunked (I often substitute 3 smashed cloves of garlic plus a bit of onion)
2 coriander roots, scraped (I usually substitute a pinch of whole coriander seed plus a handful of fresh coriander (cilantro) leaves)
2 chili peppers, halved (pick your favorite type, and modify number to suit your spice taste)
1.5 inch chunk of galanga root, chunked (ginger is in the same family, but tastes totally different - galanga TOTALLY makes the flavor of this dish. If you can't get this locally, travel to a nearby city and visit the asian markets or scour the internets, buy a pound, then freeze what you can't use now. It's a floral flavor that you'll definitely recognize if you've had tom kha gai before.)
3 kaffir lime leaves, coarsely chopped (I have a kaffir lime tree in my yard, but you can substitute lime zest if necessary. It just won't be as fragrant and complex.)
1 teaspoon chili garlic sauce (optional, and kind of a cheat, but often good.)
Chunks:
1 pound boneless skinless chicken thighs, cut to 1" pieces (you can use breasts, but the thighs are moister and tastier)
1 cup chopped mushrooms (your choice - mix it up)
1-3 Tablespoons fish sauce (This stuff is pungent - if you're not familiar, add incrementally and taste before increasing. But don't be turned off by the smell. Definitely use some, as it's a key flavor that softens when you add it to the soup.)
1 can baby corn, drained and chopped to 1/2" chunks (optional)
Finish:
1 Tablespoon lime juice (more if compensating - see notes above)
1 handful fresh cilantro, chopped
1/2 cup grape tomatoes halved, or 2 plum tomatoes coarsely chopped (optional)
Tools:
1 large pot, at least 3 qt
knife
cutting board
The site can be found HERE, recipe copied below.
Broth:
1 can coconut milk
2-3 cups chicken stock (homemade is best, then the stuff in cartons; boullion cubes are a last resort.)
pinch of salt
1 teaspoon palm sugar (I usually substitute brown sugar)
2 stalks fresh lemongrass, washed and choppped in chunks (dried lemongrass is far inferior - punch it up with extra lime juice and zest at the end if you're forced to go this route)
3 red shallots, peeled and chunked (I often substitute 3 smashed cloves of garlic plus a bit of onion)
2 coriander roots, scraped (I usually substitute a pinch of whole coriander seed plus a handful of fresh coriander (cilantro) leaves)
2 chili peppers, halved (pick your favorite type, and modify number to suit your spice taste)
1.5 inch chunk of galanga root, chunked (ginger is in the same family, but tastes totally different - galanga TOTALLY makes the flavor of this dish. If you can't get this locally, travel to a nearby city and visit the asian markets or scour the internets, buy a pound, then freeze what you can't use now. It's a floral flavor that you'll definitely recognize if you've had tom kha gai before.)
3 kaffir lime leaves, coarsely chopped (I have a kaffir lime tree in my yard, but you can substitute lime zest if necessary. It just won't be as fragrant and complex.)
1 teaspoon chili garlic sauce (optional, and kind of a cheat, but often good.)
Chunks:
1 pound boneless skinless chicken thighs, cut to 1" pieces (you can use breasts, but the thighs are moister and tastier)
1 cup chopped mushrooms (your choice - mix it up)
1-3 Tablespoons fish sauce (This stuff is pungent - if you're not familiar, add incrementally and taste before increasing. But don't be turned off by the smell. Definitely use some, as it's a key flavor that softens when you add it to the soup.)
1 can baby corn, drained and chopped to 1/2" chunks (optional)
Finish:
1 Tablespoon lime juice (more if compensating - see notes above)
1 handful fresh cilantro, chopped
1/2 cup grape tomatoes halved, or 2 plum tomatoes coarsely chopped (optional)
Tools:
1 large pot, at least 3 qt
knife
cutting board
Tuesday, March 11, 2014
ACCOUNTABILITY
Working hard everyday...used to think the payoff was coming, but now I know that the journey is the reward. Here's to staying committed!
Sunday, March 9, 2014
Lime & Basil Tilapia
Wednesday, March 5, 2014
Sesame Tofu Stir-Fry over Rice
Had this last night. CRAZY good and very healthy. Main ingredients are asparagus, mushrooms, brown rice, and tofu. Make sure you use extra-firm tofu; we didn't know there was a difference and bought "medium-firm" tofu...definitely was not bad, but you can taste the difference in texture. Can find the full recipe HERE.
Monday, March 3, 2014
Tom's Southwestern Falafel with Avocado
1 can organic pinto beans
1/2 cup green onions
Cilantro
1 tsp olive oil
1/2 cup crushed whole wheat tortilla chips
Cumin
Mash up and make into patties. Grill on open pan. Serve with warm pita, hummus, and cabbage.
1/2 cup green onions
Cilantro
1 tsp olive oil
1/2 cup crushed whole wheat tortilla chips
Cumin
Mash up and make into patties. Grill on open pan. Serve with warm pita, hummus, and cabbage.
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