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!

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

Preparation

Jason - 1
Busy week - 0

Lime & Basil Tilapia

Another winner...extremely flavorful!  We serve this with sun-dried tomato rainbow quinoa (simply adding a few of the former to the latter) and steamed spinach.  A great dish, very tasty, and packed with healthy goodness.

Recipe can be found HERE.

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.

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.

Sweet & Smoky Tofu

A good one from cleaneatingmag.com...taking tofu to a new level!  Click HERE for recipe.

Photo by Laura Wright

Breakfast...you can do it.

Breakfast, the most important meal of the day! (well, some say)  But why is it sometimes the HARDEST meal of the day to plan for if you're eating clean?  Lunch and dinner usually have interchangeable choices...not to mention you can always throw the novelty "breakfast for dinner" into the mix.  But, breakfast, seemingly, has limits (although self/society-imposed) which make it a little harder to navigate if you're watching what you put into your body and not looking to reach for a sugar-filled cereal or a monstrously carby bagel.  Fear not...there ARE options!  A little preplanning solves the breakfast dilemma in a snap.

• For starters, plan your meal around the 40-30-30 rule; 40% protein, 30% carbs, 30% fats (if you know that you benefit from a different ratio, then by all means, go forth and conquer!)
• Look for foods with lean protein: eggs, low fat cottage cheese, low fat Greek yogurt, fish, poultry
• Look for healthier versions of other breakfast foods you enjoy: whole wheat English muffins, multigrain rounds, plain rolled oats, low sugar/fat granola
• Incorporate fresh fruit (in moderation)
• PLAN YOUR BREAKFAST THE NIGHT BEFORE!  At least conceptualize what you intend to make so you're not at a loss the next morning and default to something unhealthy and quick.

For me, when I'm in a pinch, Chocolate Almond Butter Banana Shakeology is where it's at; a ridiculous combination of healthy, delicious, easy, and quick (and will fill you up).  Another option is a Greek yogurt parfait I make, usually for lunch, but that would do well for breakfast, too.  Two eggs on a whole wheat English muffin, 1/2 cup of 1% cottage cheese, and half an orange is another way to go.

Eating breakfast gets you ready for the day, both physiologically as well as psychologically.  Put something healthy in your body in the morning and you are setting yourself up for a successful day.  Now go get 'em!

(For more on Shakeology, click HERE)

Tuna & Kale Salad

This one's fantastically healthy and hearty taboot. Garnish with a dose of Summer while sitting on a porch.

2 kale leaves chopped
Small handful of lettuce chopped
1/2 cucumber
1 stalk of celery chopped
4 cherry tomatoes halved
1/4 red bell (or yellow/orange) pepper chopped
2 tbsp butter beans
1 can of solid white tuna
1/4 of an avocado
1/4 cup Craisins

Drizzle fresh lemon juice on top. Bon appetit!

Chocolate Almond Butter Banana Shakeology

Ladies and Gents, this amazingness in a blender.  Presenting Carl Daikeler's Chocolate Almond Butter Banana Shakeology recipe.

**WARNING: you cannot untaste this shake.  It is fantastic.  You will crave it constantly.**

1 cup almond milk (can sub low fat milk)

1 scoop Chocolate Shakeology

1 tbsp natural almond butter (can sub natural peanut butter)

1 tbsp fiber

1 med-size banana

1 raw egg

1 cup ice

Combine ingredients in a blender (ice last), blend, and drink up!

Greek Yogurt Parfait

Greek yogurt parfait

1 cup non-fat plain Greek yogurt

1/8 cup rolled oats

1/2 cup berries

1/2 packet Stevia

Add yogurt and Stevia to bowl, mix.  Add oats, mix.  Add berries...mix and ENJOY!

Kale: the BFF I never knew

People have been discussing the health benefits of kale for a while now. In 2013, kale was definitely the "it" vegetable. All the cool/clean-eating kids we're doing it. Well, except for THIS guy. For some reason, I avoided jumping on the kale train--not intentionally--and wondered what the fuss was about while so many of my friends we're enjoying kale shakes and kale chips and sautéed kale and whateverthehellelse they were doing with that gritty green leaf.

Fast forward to two months ago. A born-again clean(ish) eater, I was on a mission to explore new and exciting foods that would help me reach my nutritional goals. So, naturally (no pun intended), what popped into my head: KALE...let's see what this party is all about.


I did a little research. Kale is a CRUCIFEROUS veggie; try that one on for size, it's just fun to say. Also, turns out that kale, while QUITE healthy on the whole, is not without its risks--mainly from mass raw consumption--related to thyroid functioning. However, like Kevin Costner films, it is fine in moderation. Apparently, everyone I knew was already hip to kale chips, so I decided that would be my first foray into this mean, green, health machine.

Verdict: AWESOME. Couldn't be easier to make, very delicious.  Almost inhaled the plate.  I took about two large handfuls of kale (cut off the thick spines), washed thoroughly (put in a bowl of cold water and agitate for a minute or two, then drain and dry), chopped into ~1.5 inch pieces, put on a cookie sheet (parchment paper is also recommended), sprayed with PAM (olive oil is recommended...I'm going to get a mister soon), and sprinkled on some sea salt.  Preheated the oven to 350 and let cook for 10 minutes.  I actually let them bake for 7, then flipped them, and let them bake for another 5 minutes...it all depends on how quickly they are crisping.  WARNING: they can go from chip to burnt piece of ash in very little time.  Keep your eye on these bad boys.

So, kale is now my new best friend.  Healthy, tasty, fun...everything I've ever wanted in a green, leafy vegetable.  Next, will be exploring the wonderful world of sautéed kale; stay tuned! (don't fall off the edge of your seat in anticipation)

HAVE YOUR OWN FUN KALE RECIPE?  LEAVE IT IN THE COMMENTS BELOW!

Shakeology Review

After a month of eating Shakeology everyday, I wanted to write a review to let folks know about my experience with it.  I've gotten a lot of questions--and a lot of raised-eyebrows--about this much-talked-about meal replacement shake, so here are my thoughts on the matter.  Please note, this is not a comparison with other shakes, but simply an account of my experience with and feelings about Shakeology.  If you want a direct cross-comparison, I'd direct you to the ol' Google machine.  But from what I know of similar competing products from internet research and speaking with those who have used them, Shakeology wins in just about every category. (recently heard a few folks talk about a popular competing product tasting like "wet, hot garbage."  Mmmmm...if that doesn't draw you in...)

 

I'll keep this review simple.  There are four categories that I will talk about:

• Nutrition
• Effect
• Cost
• Taste

I'll go into each one in greater detail, but the long and short is this meal replacement shake WILL help you LOSE WEIGHT and be a POSITIVE contributing factor to your NUTRITIONAL WELLNESS.  Now, into the weeds...

1) NUTRITION

The Shakeology folks have labeled it as a "dense dose of daily nutrition."  Now, that's nice to say, but what does that really mean?  And how is Shakeology supposed to be used?  Well, for one, it is NOT a supplement.  Nor is it merely a protein shake.  I've heard of shake diets where all you do is drink different colored shakes all day long--this is not that.  Shakeology is a MEAL REPLACEMENT.  It replaces one meal a day.  That's it.  No mo'.  Now, you may want to have it more than once a day because of how good it tastes (will get into that later), but restrain yourself, there, chief.  Shakeology consists of macronutrients (protein, carbs, fat) that your body needs everyday as well as concentrated doses of superfoods.  SUPERFOODS?  Yes...foods with big time health benefits collected from all over the world.  Shakeology is chocked full of them.  So, from a nutritional standpoint, Shakeology has everything you need for a nutritionally "clean" meal along with concentrated doses of superfoods that help your digestion, energy level, increase stamina, fight free radicals in your body, stave off disease...the list goes on.  And it's all-natural.  AND, one serving is only 140 calories.  So, in sum...macronutrients + superfoods + low cal = THE HEALTHIEST MEAL YOU WILL HAVE ALL DAY.  And I'm not even a math major.

2) EFFECT

Whereas the above paragraph is all information that you can find on the internet/packaging, the following description is purely subjective.  I find Shakeology to be an excellent meal replacement because it gives me that which a "regular" meal normally does--energy, satisfaction, feeling of being full--but at a lower price point, easier to make, and healthier.  A little something about me: I love to eat and am (seemingly) always hungry.  I eat normal portions for my meals, but there's a little gremlin in my belly that is constantly looking forward to the next meal.  When I wake up in the morning, I am always ready for breakfast.  So I started eating Shakeology for breakfast (using a recipe I'll link to below), slightly wary of whether I would get hungry long before lunchtime, seeing as how a shake wasn't my usual ideal breakfast of an omelet, cottage cheese, piece of toast, etc...  However, I noticed that after eating Shakeology--which, mind you, blended out to two tall glasses of shake--I felt comfortably full and was able to go about my day until my mid-morning snack four hours later without feeling like I was ready to devour the next person who walked too far into my cubicle.

It also does a good job of giving me energy (with all those superfoods, I should hope so).  I feel pretty great after eating Shakeo...not jittery or anything like that, but just that "ready to take on the day" feeling.  Anytime I've eaten it after a workout (once or twice), I have always felt good, as well.  Never bloaty or heavy.  I'm finding that my workout results are accelerated by the effects and nutritional value of Shakeology in ways that they never were before.  Such a bonus.

3) COST

This is where most folks take issue...the cost.  The non-coach price of Shakeology is about $120/month.  Now, while this might sound like a lot, let's look at it from a few different perspectives.  First and foremost, this cost is a substitute to your monthly expenses, not an addition.  After all, you're REPLACING a meal every day, right?  Even at the non-coach price, it still comes out to $4 a day (and the coach price is just about $3/day!).  Most of us go out for a meal a day on average, and end up spending at least four or five dollars and usually more (think of the last three places from which you bought lunch...did you spend less than $4 at ANY ONE of them?).  I know that I was hitting a breakfast buffet on the regular and spending anywhere from $6-9.  By replacing that meal with Shakeology, I am SAVING MONEY.  Let's repeat that, one more time, for the cheap seats: I SAVE MONEY BY REPLACING A MEAL WITH SHAKEOLOGY.  Not to mention, the meal I'm getting from Shakeo is about 30 times healthier than what I was eating before.  And, finally, it's so easy.  You don't even have to think about a Shakeo meal...the recipes are simple and quick.  It takes me a grand total of 3 minutes to throw all the ingredients into a blender, blend, and start enjoying my shake.  So, at the end of the day, you are SAVING MONEY and having a much healthier meal in less time than it took you before.  I don't know...it just makes sense to me.

4) TASTE

This. Stuff. Is. DELICIOUS.  Hands down...it's awesome.  They use Stevia (all-natural, calorie-free) to sweeten it and have managed to do so without any bitterness...those crazy mad scientists.  Now, in the interest of full disclosure, I have not, to date, tried it by putting it in a shaker and mixing with water.  I have always blended according to a recipe.  But, the great thing is that every Shakeo order comes with recipes.  Great ones.  And there are only a zillion more online that you can try.  I have been going strong this month with Chocloate Peanut Butter Banana, but definitely will be branching out to try new ones (and new flavors) in the future.  There's not too much more to say...this stuff tastes great, period.

And in closing...

Tasty, healthy, cost-effective, vegan options, energy boosting, weight loss promoting...this meal replacement shake seems to have it all (or, at least, as close to "it all" as you can get).  I eat Shakeology everyday because I like how it tastes, the nutrition it brings to my daily diet, and the accelerated effect it has on my workouts.  My recommendation: TRY IT.  Want a sample?  Let me know.  You won't go back, I guarantee it.  Speaking of guarantees, I almost forgot to mention that Shakeology comes with a 30-day "bottom of the bag" guarantee.  That means, if you are not satisfied, you can return an EMPTY bag and they will give you your money back.  WHO DOES THAT??  A confident company, that's who.

If you're interested, have any other questions, or would like to discuss me becoming your coach for free, please don't hesitate to get in touch.  Hit me at JFroFitness@gmail.com or Facebook.com/JFroFitness and HAVE A GREAT WEEK!

CONTROL those portions, ya big eater ya!

Portion Control. HUUUUUUUUUGELY important, my friends. Studies have shown--and you may be able to attest, personally--that people will eat what is put in front of them. If you pile food on your plate, you're likely to scarf it ALL down even if you satisfy your appetite midway through. That will lead to unnecessary weight gain, digestive problems, and feeling like a big ol' piggly wiggly.

SOLUTIONS? Here are four:

1) Smaller portions. Dole out smaller amounts of each food you're eating. You can always get more, but you can't uneat something, ya dig? Finish the medium sized portions on your plate and then decide--when you're no longer ravenous, if that was the case--if you want more, not the other way around.

2) Water. Drink a full glass of water before each meal. This will put a small buffer in your belly and allow you to fill up eating less food.

3) Give it time. Eat SOME of your meal until, then take a 5 minute break. DON'T EAT UNTIL YOU FEEL FULL...by then it is too late. Your body takes a few minutes to digest and send signals to your brain telling you how hungry you actually are. After 5-6 minutes, you may discover that you no longer feel hungry. If you're still hungry, have a little more, with your stomach's blessing!

4) Sloooooooow down. If you're like me, you have a natural inclination to scarf down food like it's going out of style. Make a conscious effort to eat more slowly. This will, like #3 above, give your brain time to catch up to your stomach and allow you to feel, more accurately, how hungry/full you really are.

Use some of these tips and you may surprise yourself at how easily you drop some of those unwanted pounds!

Lose 15 lbs in 21 days??? Whaaa??

21-Day Fix is finally here!  Autumn Calabrese has designed a program where you can lose...wait for it...15 pounds in 21 days by following her couldn't-be-easier nutrition plan and 30-minute daily workouts.  It's kind of unbelievable.  Except I've seen the results...it really works.

The way 21 Day Fix works is simple—it's a combination of easy portion control and 30-minute workouts. That's it! What makes it different is that there's no guesswork involved. Everything is laid out for you so you don't have to count calories or points.

What I love about this program is that you can lose weight without ever feeling deprived or cutting out your favorite foods. There's room for everything in this plan! And the workouts are easy to follow, so no matter what your fitness level is, you can keep up and see amazing weight-loss results. 

If you get 21 Day Fix through me, I can get you a FREE workout DVD called Plyo Fix that burns a ton of calories in only 30 minutes. Just stop by my website [CLICK HERE] and follow the 21 Day Fix banner. Or contact me directly at jfrofitness@gmail.com and I'll tell you more about it!

Calorie FREE Sprite

I poured myself a nice tall glass of ice cold lemon lime seltzer and was about to take a big swig when lightning struck (not literally)...what if I added a packet of Stevia?   Hmmmmm....

Stevia + lemon lime seltzer = Fake Sprite!  No calories or artificial sweeteners here, my friend!  Give it a try...what do you think?