Your Metabolism: Are you messing it up?

Many of us put in our time at the gym and watch what we eat. Some of us take it to the extremes to see results (eating less & working out more). It's always important to make sure you're eating adequate calories, not overtraining, and recovering from intense workouts properly. One hot topic I have been seeing all over social media is Metabolic Damage. Oftentimes, when people see the scale stall when trying to lose weight, they assume they have metabolic damage. I've done a lot of homework after dealing with some of these symptoms myself, and I can tell you most people are very unlikely to have Metabolic Damage. I do, however, highly recommend that you listen to your body when you're feeling "off" or have symptoms that would make you think your metabolism is "off".  You may actually be dealing with Metabolic Compensation or Metabolic Resistance. Read about the symptoms of Metabolic Compensation, Metabolic Resistance, & Metabolic Damage below.  

 

Metabolic compensation:

You are eating less and burning more, and in turn your body compensates by making you more hungry and slowing down your metabolism (calories you burn at rest).

- Metabolism slows down and weight loss stalls (you hit a plateau). 

-Hunger, energy and cravings (HEC) become moderately out of balance. 

-This is very much like the early signs of athletic over-training. Also called overreaching. (Over-training is EXTREMELY difficult to do (think of your workouts compared to Le Tour de France), but you might simply need a rest day)

Metabolic resistance: 

-Weight loss halts completely, and you can no longer lose weight with an eat less, exercise more approach. -At best you maintain your weight with hunger, energy & cravings (HEC). 

-Mood changes occur. Feelings of anxiety or depression. 

- Trouble sleeping. You may have difficulty going to sleep and/or staying asleep.

Metabolic damage: 

-All of the above 

-You can't lose weight and may even be gaining weight despite no change in diet. 

-Your body is taking on a puffy/bloated look. 

-You may be dealing with hypothyroid symptoms of dry skin, itchy scalp, and slow thinking. 

-You are exhausted & or depressed. 

-Your menstrual cycle is completely gone or irregular. 

-You may be feeling light headed & sensitivity to bright lights. 

-You may have developed multiple food intolerance's. 

 

Got Milk?

I grew up drinking milk. Lots of it; I think my parents laughed at how many gallons we would go through each week. It's healthy right? Strong bones, good skin, long hair, it helps us grow taller, helps strong brain function. All the famous stars are in the milk ads, so that means they must drink it too! I never even thought twice when drinking a glass, until lately.

Besides the fact that cows are often treated horribly, injected with hormones, and kept in tight quarters (that's for another post later on) I want to touch on the health benefits or lack there of.

-Milk is supposed to provide us calcium for strong bones.
Think about it, cows have big strong bones, not from drinking milk!! Calcium can be found in vegetables, almond milk, beans, nuts, seeds, and herbs.
- It has protein.
You can get protein from meat itself, legumes, nuts & seeds, grains, vegetables, my favorite protein powder
RISKS: 
- Bacteria
- Lactose intolerance
- Cancer
- Pus/ flem
- Diabetes
- Crohn's disease
- Asthma
- Pollution
- Liver disease

Buddy Up!

Are you lacking motivation or an excuse to get fit? Does it seem like your motivation only lasts a few weeks, days, or hours? Time to get a buddy!!!

There are many different forms of buddies that may all positively relate to your fitness. I am going to list and explain some ways of becoming successfully fit with a buddy.

FRIEND: I have been quite successful when teaming up with a friend to get fit. My great friend Kate was my ROCK when I decided to compete in my fitness competition. We did it together. Although we weren't working out all the time, we were there for support 24/7. We literally called to motivate, complain, laugh, and cry together. I seriously remember numerous phone conversations where one of us were sitting in our car outside the gym not wanting to go in, and we would support each other and make sure we got in there. If you have a friend who wants to get fit then use her/him for support. Call, text, email, facebook, workout together, cook together, get coffee together, and be there for one another
FAMILY MEMBER:
Tell your family members how much getting fit and changing your lifestyle means to you. Try to include them in your new healthy habits, instead of yell at them for having other habits (p.s. I learned the hard way on this one). Family members in my experiences take a little more time to persuade, but when you buddy up with one you can really find the support you desire. I personally love working out with my sister on a day I need to switch things up. She is a great triathlete and can run LONG.
ROOMMATE:
I am fortunate to have had some amazing roomates in the last 5 years. Girls who will try anything, which is awesome because we are all at different fitness levels. I have gone on numerous runs with them, yoga classes, bar classes, hikes, grocery trips, cooking parties, and of course chats about nutrition. Roommates who are on-board with healthy eating will accept your habits even if they are uber healthy!
TRAINER:
A trainer A good trainer will be there for you to hold you accountable. They will educate you on healthy living, and teach you the habits you need to learn to be successful in reaching your goals. A trainer will always be pushing you to a level you never knew you could reach. They will be there for guidance, support, and a seriously hardcore workout. If you have the extra money, this is a great tool to ensure you succeed in your goals.
DIETICIAN:
If you are completely lost, and really want to make sure you are eating proper nutrients then I would suggest seeing a dietician. A dietician will know exactly what to advise you on eating, they will teach you how to incorporate the things you love, and hold you accountable to healthy habits. Dieticians are extremely up with the new research, and know what to suggest for special diet needs (celiac, lactose intolerant, vegan, etc.)

I suggest when you are ready to hop on the fit-train, to FIND A BUDDY. Someone you feel comfortable with, and someone whose advice you would listen to.

Grocery List: My Staple Must Have Items

Sometimes going to the market is simply too overwhelming for some. There are thousands of options, and who is to say which is better for your personal genetic make up and taste buds? Well, for me not every trip is the same. I like switching it up and adding new things to the cart to create variety, but at the same time there are definitely some staple items I must not leave without. My house must always be stocked with the following:

Fruit: * All the variety in the world (think seasonal, and ORGANIC)
Veggies: * Think GREEN: fresh and/or frozen * Fresh Salads: Mixes, kale, spinach, arugula
Clean Carbs:
* Oatmeal- I like Bob's Gluten-free
* Quinoa
* Yams or Sweet Potato
* Brown Rice Cakes- lightly salted
* Ezekiel bread
* Oat Flour
* Coconut Flour
 Fats:
 * Organic Hemp Hearts
 * Avocado
 * Cold-pressed oils- VARIETY
* Nut Butters- Unsalted Raw I like Artisana
Proteins:
* Eggs (organic free range, vegetarian fed)
* Raw Vegan Protein Powder: Dales Raw Protein
 * Wild Salmon (wild, no color added)
 * Organic Chicken Breast (free range, grass fed, organic)
* White Fish: Mahi, Tilapia, Hawke, Cod, Swai (wild, no color added)
Extras:
* Almond Milk- Unsweetened
* Balsamic vinegar
* Mustard
* Mrs. Dash or salt-free seasonings
Clean sweeteners: TO BE USED IN MODERATION IF AT ALL
* Agave Nectar
 * Honey
* Stevia

I KNOW SOME OF YOU ARE GLUTEN INTOLERANT, RAW, VEGAN, OR VEGETARIAN.  THIS IS JUST A SAMPLE LIST, YOU CAN MODIFY ACCORDINGLY!!!!

Vegetarian/Vegan Diet Tips

Are you a vegan or vegetarian? Would you like to be? It IS possible to be vegan or vegetarian and be healthy, but you need to be smart about it. It isn't ideal to switch over to a plant-based diet without doing your research. Unfortunately, by just eating fruits and vegetables doesn't necessarily mean you are getting all the right vitamins, minerals, and nutrients. Some key elements to add in: Leading a plant-based diet you MUST make sure you are getting some vital protein sources. -Legumes (Lentils, Chickpeas, Black beans, soy beans) -Tofu -Seitan -Tempeh -Quinoa -Nuts (Raw Almonds, Raw Cashews, Raw Walnuts, Raw Pistachio) -Seeds (Chia, Hemp, Sunflower) Iron rich foods: -Dark leafy greens -Dried fruit -Beans/lentils -Tofu -Pepitas -Iron fortified cereal -Iron pills Vitamin C rich foods: -Heppers -Herbs -Leafy greens -Citrus fruit -Fresh juices Foods high in Calcium and Vitamin D: -Almond milk, rice milk, soy milk, coconut milk -Tofu -Almonds -Leafy greens -Fortified cereals -Sun -Supplements Vitamin B-fortified or supplement: -Bananas -Peanuts -Soymilk -Avocado -Supplement Hopefully, these little tips help you fulfill your protein, carbohydrate, vitamin, and mineral needs. You should definitely choose variety, and never forget that your body needs to keep guessing. Get assessed by your doctor frequently to make sure you are fueling your body correctly!

Don't Wait Till Your Sick & Fat To Get Healthy

The last few days have, to put it short and sweet, sucked! I have been under the weather for quite a few days and feeling this crappy really made me realize how good it feels to be healthy! I haven't been sick in a good 3-4 years and man does it stink!
The reason for this post is to point out how many of us wait until we hit the bottom that makes us realize what we want ( usually wanting to be at the top). Often times people wait until they are fat to change their eating habits and exercise routines. In our culture many even wait to stop drinking until they have already puked. We wait to tone our abs when spring comes and summer is around the corner. My point is, being healthy isn't a waiting game then a spurt of diet and exercise! Being healthy is a lifestyle you try to adopt. Mostly eating right and exercising regularly, and little spurts of chocolate cake and wine. NOT the other way around.
I work at a clinic where people come in hurt daily. There are some who see this as a life changer and become super motivated, there are some who sit and feel sorry for themselves! Don't feel sorry for yourself! Get out there and take control of your healthy life!!!

You Ate What?

It is a new year, Happy 2012! With all the resolutions we have all made, many of us have decided to work towards making healthier lifestyle choices. This includes eating healthy foods, and making them at home. I get asked pretty frequently what types of food I eat. When I share them, people look at me with crazy eyes! They say "you ate what?", or "I have never heard of that". With this post, I hope to familiarize you with the crazy foods you may not have tried before. Also, why they are good for you.

Quinoa- This is the ONLY grain that is considered a complete protein and complete in essential amino acids and nutrients. It is similar to oats in the nutritional value, and less like other grains like rice and pasta. Quinoa looks similar to couscous and comes in different colors I enjoy red the best. I usually cook quinoa in a rice cooker and eat instead of oats in the morning to switch things up from time to time. I will serve it as a side with protein and veggies, or sprinkle on top of a salad to add some healthy carbs.


Oat Flour- This is essentially ground up oatmeal. You can buy it at any market in the baking section. I love oat flour, because unlike white flours this doesn't spike your insulin levels. I use this in my protein bars, homemade muffins, as well as any substitute for flour in baking. It is a more nutritious substitute for white flour.

Flaxseed- Flaxseed is definitely a big part of my daily diet. I sprinkle it on greek yogurt, add it to my protein pancakes/ protein shakes, or sprinkle on my salad. They tend to have a sort of nutty taste, and the nutrients are only absorbed by the body if they are ground. You can buy the flaxseed pre-ground, or you can grind them in a coffee grinder. Once ground, they must be stored in the fridge or freezer so they don't go rancid. Flaxseed is rich in fiber as well as Omega-3's and antioxidants. Flaxseed has also been said to help reduce risks of cancer. I usually sprinkle 1-2 tbsp. on something I consume each day.

Kombucha- Check out my post on this here -> http://theanolan.blogspot.com/2011/08/what-is-kombucha-why-should-i-drink-it.html .

Chia- This is the new SUPERFOOD according to many. You can add it to water and drink to reduce inflammation, and increases energy. It alse reduces heart attack risks, improve brain function, reduces cancer risks, reduces risks in high in fiber, calcium. You can grind it and add it to smoothies, or sprinkle on top of food. I have tried it with my kombucha and really enjoyed it. I drink 1/2 the bottle a day (When I buy it) and it really increases my daily fiber intake - read more about the Kombucha Chia at http://www.bevnet.com/reviews/synergy_kombucha/Cherry_Chia .

Ezekiel breads, muffins, and tortilla's- I like to eat ezekiel bread instead of consuming other wheat breads. Just because bread labels say whole grain that doesn't mean they aren't filled with sugar. Ezekiel bread is rich in protein, vitamins, minerals and natural fiber with no added fat. The bread is flour-less and is made with fresh sprouted grains, it has 18 essential amino acids, and no added JUNK. Check out the ezekiel brand here www.foodforlife.com/product-catalog/ezekiel-49/breads/120C6-organic-sprouted-whole-grain-flourless-bread .

Tempeh- Tempeh is a soy product that many vegetarians and vegans consume as a protein source. It is also high in fiber and vitamins. This product uses the whole soy bean, in comparison to tofu where only part of the bean is used, so this tempeh is richer and allows the body to absorb more nutrients. This product tastes great grilled and consumed with a side of veggies, or stir fried. I also grill it and throw it on a salad. I got turned on to this product after trying it at http://nativefoods.com and at and http://veggiegrill.com/.

I hope this helps you get familiar with some unfamiliar products. If you have any other questions about unrecognizable foods, workouts, or recipes make sure you ask. I am here to help :)

Have a great week!!!

Time To Grab A Meal Out

Eating out this weekend? Opt for a healthy restaurant that you can try new yummy meals at! I have been exploring orange county and keepin' a lookout on truly healthy places ( no more low calorie meals with fake stuff for you guys). We want lots of real fresh yummy food right!

Veggie grill:
In my eyes Veggie gill is a healthier panera bread and just as convenient! My fave is the "all hail kale salad" with grilled tempeh and if you want a little extra treat get yourself a small side of sweet potato fries. The great thing about these fries is that they aren't deep fried but simply flash fried in canola oil. The ketchup is even organic and has no added sugar and is instead sweetened naturally with organic agave syrup. Check it out yourself!

Rutabegorz:
This restaurant has the cutest home town feel, I feel so comfy when I visit. I get their salads and they are HUGE, filled with veggies! I like the shrimp and avocado salad with no cheese. The Thai chicken salad with no crunchy noodles is also amazing. Ruta's even carries stevia to sweeten your iced tea or coffee! The homemade vegetable soups are so fresh and flavorful I love them. This place is amazing and definitely rexxomed it I'd you want to eat healthy and still go out!

Native foods:
 OH MY GOSH! New discovery! Native foods is DELICIOUS! New obsession for sure! I have been introduced to the Aztec salad and asked for added grilled tempeh! Wowzaaaa! My mom ordered the soup of the day and it was also amazing, she got the watermelon fresca which is a drink with fresh watermelon, mint, and a little agave! Super refreshing on a hot day! I can't wait to try more things on this menu! This place also had NON DEEP FRIED sweet potato fries with an amazing mayo-free creamy chiptole dipping sauce! Another thing I would like to mention (which is very important to me) is how amazing their customer service was. I was sincerely impressed and when me and my roommates came (indecisive as always) they were helpful and patient! Cudos to the workers;)

Seasons 52:
On the more high end side of te ealthy dining I've tried would have to be Seasons 52! This is an amazing restaurant that orders the best quality, organic, and healthy ingredients to mix up on their menu. The menu changes frequently and each day has seasonal specials the chef prepares fresh. The experience is a little more pricey but is DEFINITELY worth it! Everything on the menu is under 450 calories! Guilt free!!!!!!!!!! Nothing better than the feeling of enjoyig a delicios meal our and not feelig like you are taking steps backwards! I suggest the salmon salad! My brother got the filet mignon which was amazing as well! Celebrate a night out and do it right! Seasons is the place to be;)

True Food Kitchen:
This place is OUTSTANDING. Seriously delicious food. I am stunned with how good True Food can make healthy food taste so decadent and delicious. There isn't one appetizer, main course, or beverage I didn't like. This place is a must try!

Goal Setting

I noticed recently, I NEED TO SET GOALS. Yes, yes we have all heard it and tried it. BUT who sticks with it? It isn't realistic to set huge goals, because more often then not we won't achieve them which will just make us feel down and like we've failed. Goals are not easy to make. You always want one realistic, but at the same time something you have to work for.
In my opinion you must start your goal setting off with a big goal.

Some examples of BIG goals:
Be rich
Sleep more
Eat better
Workout more
Make smarter choices
Study more
Call friends more
Lose weight
Reserve more "me time:
Write a book

From here on you need to set smaller goals in order to reach a big goal. For example if your goal is to eat better: Start off by making a goal that you want to increase your vegetable intake this week and not eat fast food. From there you can make another little goal, I will cook and pack all my meals for the next week. Another, I will cut out soda and or alcohol this week etc. The more you slowly start reaching your small goals, the more more comfortable this new lifestyle comes to you.
If money saving is your goal then each week put away a certain percent of your pay check. The more you work, the more you save. The closer to you are to having a bigger bank account. Another way is making a small goal of cutting out expenses that aren't necessary. For me, I sometimes cut out buying a cup of coffee or retail shopping.
With goal setting, other things play a factor. Once you start reaching small goals, the more you feel like your big goal is attainable. At this point MOTIVATION has begun, and it is a crazy thing. Nothing, I mean nothing will get in your way.
My point is, Rome wasn't built in a day. It took hours of hard labor and focus, but if you keep your eye on the prize or goal you will reach it!

What Is Your Motivation?

Do me a favor and just take a minute to think about the Title of this post. REALLY. Why did you click on it? Is it because you need new ways of motivating yourself, you are already super motivated and you want to hear more about it? Whatever your thoughts are, don't ignore them. Listen to every feeling you have and run with it. This right here, is where my motivation comes from.
Our thoughts can be our best friends and worst enemies. They can make a blue day turn around, or they can make a great day go sour. The way we perceive incidents/situations and deal with them changes our attitude which changes how easily we become motivated.
Once I began listening to my thoughts, whether good or bad is when I really became more motivated than ever. Not just motivated to be fit/healthy, but motivated to take life by the horns and run.
I haven't always been bubbly and positive. Heck, I know I still have LOTS to work on to be more positive! BUT I know I am listening to myself and working towards becoming a better person each day. Meaning some days I am still working even if it's a step backwards, usually that helps motivate me to propel forward more quickly.
I get motivated from many different things.
1. Tell Me I Can't- I am competitive, VERY competitive more-so with myself than anyone else. If someone tells me that something is too difficult or it is unattainable I tell them to watch me go get it.
2. Make A Wall Or Screen For Motivation- When I am working on a fitness goal, sometimes going to gym without a real goal can make workouts seem longer and more boring than ever. Something I found that helps me is to go online and search health and fitness magazine cover models before I go. I can mentally picture what I want to look like and that keeps me sweating. I have also found making a motivation board with pictures of people (ie. fitness models, celebrities, Victoria's Secret models, athletes, etc.) helps remind me how hard work can pay off.
3.Live Your Life For You- Sometimes looking for motivation isn't the answer. Looking within yourself can motivate you enough. Why do you want to do the things you want to. What's holding you back? That to me is motivation in itself.
4. Set Goals- If I have set goals, there is no way my mind won't think about them all the time. I know I will feel bad if I don't fulfill them, but if I do I will feel on top of the world. Reaching that end goal helps keep me motivated day in and day out. SET GOALS, and set attainable ones.
This is your life if you are not the person you want to be, then change it. You have the power.

How to make healthy travels

Healthy travels
When traveling for a full day it is important to eat right. Most
likely if it is an all day trip, there will be a lack of activity in
your day. When sitting for long periods of time you aren't burning
many calories that you typically do on a daily basis (activities such
as grocery shopping,walking the dog, walking to your car even). It is
hard to find healthy options when at airports (& the snacks are
expensive!!!) and even at gas stations or truck stops.
I wanted to make sure I had healthy options for my trip, so I planned
for it!
Before I left my house at 6am I had everything pcked and ready to go.
In the car I snacked on a small fage 0% fat Greek yogurt mixed with
cinnamon and a spoonful of natural peanut butter and a fuji apple.
On the plane I had packed a banana and almonds.
I also packed a scoop of protein powder and 1/2 c oats in a small
baggie and brought a plastic spoon and asked the flight attendant
politely to add some hot water.
Besides the fact that I feel I made great eating choices that I am not
an ounce feeling guitly about, I also saved myself some BIG $$$$ by
packing these simple options.
NOW: While in NY I treated myself to "treat meals" because I haven't let go for a while.. BUT I am back on track!

The ride home was healthy and after a week of not-as-healthy food choices, it felt great to eat clean again.
I woke up, ate egg whites, with oatmeal and berries. Packed a snack of rice cakes,nuts, and cut up fruit. Me and maggie had little wheat tortillas wrapped with black beans and a small kale salad. In the car we had one half of a clean curry chicken wrap with grapes and cashews mixed in and a side watermelon, strawberry salad. 3 hours later we ate the other half of our wraps her aunt made for us and more of the salad. It was delicious, and we proved to ourselves by planning you can set yourself up for success!
Plan for success, and i believe you won't fail;)

The Skinny on Your Favorite Fried Foods- Did You Even Know They Were Fried?

We all LOVE our fried food. I mean it tastes so delicious why wouldn't we? Well before you pick up your next piece of fried chicken, french fry,or even banana chip think about what it exactly is. I am going to remind you that frying consists of submerging food in either hot oil, fat, or lard (these are trans fats we are supposed to stay away from). On top of that the calories added during frying are astonishing (A 7 oz. baked potato contains about 220 calories and 0.2 gram of fat. That same baked potato turned into French fries contains 697 calories and 34 grams of fat).Many foods we don't even realize are fried can sneak up on us. Be careful to not eat these too often and only on certain occasions or a "treat" or "cheat" meal. I definitely enjoy some of these from time to time, but realize I said from time to time:)

List of fried foods
- Refried Beans (Yes, they are deep fried in LARD)
- Chips
- Fries (even sweet potato fries are FRIED)
- Banana chips/ veggie chips
- Calamari
- Bacon
- Chicken
- Potato Skins (Yes they are fried)
- Chinese food chicken (lemon chicken, orange chicken, kung pao chicken, etc.)
- Onion rings
- Tacos
The list goes on...

The best thing about seeing this list, is that after writing it I realized each and every one of these things can be enjoyed just as much in a healthier way.

- Beans (if you like the texture of refried, take a potato masher and mash cooked whole beans)
- Chips ( buy corn tortilla chips baked, or cut up your own whole wheat tortillas and bake in oven)
- Fries ( cut up sweet potatoes, yams, or red potatoes add olive oil and herbs and bake in oven)
- Banana/ veggie chips ( bake in oven)
- Calamari (dip in egg whites, then dip in a mixture of cornmeal, flaxseed meal, and wheat germ then bake)
- Chicken ( dip in egg whites, then dip in a mixture of cornmeal, flaxseed meal, and wheat germ then bake)
- Bacon (get turkey bacon instead and bake)
- Potato skins (simply bake, they taste the same!)
- Chinese food (just grill or bake chicken, it is the sauce that makes it tasty anyways)
- Onion rings (dip in egg whites, then dip in bowl of crushed fiber one cereal then bake)
- Tacos (take whole wheat tortilla or corn tortilla and bake)

Hope you enjoy the healthy substitution as much as I do! I make chicken strips all the time with sugar free ketchup and it honestly tastes better than fried chicken strips (also without the guilt and calories).

Thea's Tips on Getting and Staying Motivated

I think everyone I have ever spoken to has wanted to start something, and they go in to it full force. They are so motivated to succeed, that they don't look back. Day by day things begin to get a little harder, and you have to jump over some unpredicted obstacles. This is where many lose sight of their goal and lack motivation to keep pushing forward. Sometimes this can set us back, and for some this can REALLY set us back and we give up.
I see fitness/eating clean as a lifestyle. Of course it sounds amazing to lose 10 pounds in 4 weeks, but is that always realistic? Beginning to feel amazing about yourself starts with simply being in touch with your body. Having a mind/body connection is EXTREMELY important. If you are in touch with yourself, which DOESN'T HAPPEN OVERNIGHT (takes lots of time alone with yourself and exploring your fears, doubts, insecurities, wants, needs, desires) you should be able to know when you need to turn your motivation up a notch or two.
I personally go up and down on a regular basis with motivation. I will be extremely motivated to reach a specific goal, say eating clean and not having a treat for two weeks (just to see if I can). I have done this before and failed, but what I have learned is to CHANGE the goal I had. Don't get rid of a goal, because you are disappointed you didn't reach it. Simply change it and continue trekking. In that specific situation I had my treat (wasn't listening to my mind body connection, as it was probably an emotional or stress treat) and I decided to go until the end of the week without another.
My treats are now planned, and I don't like setting myself up for failure with goals like these. NOW I simply try to stay on track with my goals, but if I slip up it's not a big deal because this is a life journey. One treat won't kill me. Numerous treats on a regular basis will.
Getting to the gym is another thing tough for many. Some people literally need to wake up and get it out of the way or else they will find other things to do, be too tired, or just get lazy. This is great to get it done in the am. I personally go after class or work. I have my gym bag packed so I can't go home and be comfortable. It works for me.
Some other tips for motivation is reading motivational articles. I like Oxygen magazine, M&F magazine, and Clean Eating Magazine. These keep me excited and eager to keep doing the things that make me feel good.
At the end of the day I am motivated to simply be happy. I am most happy when I am in touch with my emotions, body, my food, and always working to be better.
I hope this helps<3 Now, go do the things that make you feel great, I promise you will NEVER regret it.

Educate Yourself

I was in the car talking with my great friend Maggie today, and we started talking about clean eating. We both enjoy being active whether it be going to yoga, hiking, the gym, running, or even something as simple as walk. Both of us really enjoy cooking at the same time and send each other picture messages of our creations(she takes some BOMB pics). As we were hanging out and talking today, we began talking about how so many girls we know are on fad diets. I know I have ranted and blogged about this before, but the topic keeps coming up. Paleo, low-carb, no-carb, liquid, quick-trim, slim-fast, low-calorie, protein only, juice only.... etc. These are all portrayed by the media to the MASSES so we fall for their tricks and give them our $$$. The thing is they don't deserve it, and they are the people I blame for our society having body issues and disordered eating. It is time to stop asking around, wondering, and stop thinking you are making a healthier choice when ordering a salad at a fast food restaurant. IT IS TIME TO WAKE UP. I lost weight ALL ON MY OWN. I am not going to sugar coat it (no pun intended), but it was FRIGGIN HARD! People gave me a hard time for not wanting to drink as often as they (oh wait they still do give me a hard time), people want you to eat what they are eating so they don't feel as guilty about eating it, people don't want you to be interested in different things, because they don't want you to stop hanging out with them. NEWSFLASH you will be a better person and more fun person to be around if you are happy and confident.
Take the time to go online and seriously RESEARCH the sh** out of living a healthier lifestyle. KNOW WHERE YOUR FOOD IS COMING FROM. Shop locally, food tastes AMAZING fresh! Realize that a bean and cheese burrito is still bad for you even if its low in calories. (UNLESS YOU MADE IT AT HOME WITH A CORN OR WHOLE WHEAT TORTILLA, UNSALTED WHOLE BLACK OR PINTO BEANS, AND LOW FAT CHEESE). Also realize 100 calorie packs, are BAD for you the only difference is you are only eating 100 empty calories with no nutritional value rather than what would be in a bigger package. Some more things to educate yourself on is INGREDIENTS. If you can't pronounce what's in your food, do you think your body will recognize it and use it as fuel; doubt it! Time to stop making excuses for ourselves to eat bad and be unhappy.

Take your life in to your own hands, there aren't quick fixes. Time to educate yourself, and change your lifestyle.

THE BEST PART IS, I KNOW YOU HAVE IT IN YOU TO DO IT:)

"Weight loss should be the result of a goal, not the goal itself"

"Weight loss should be the result of a goal, not the goal itself"

I read this quote today, and it really hit a spot for me. After I lost weight, people began coming up to me all the time and asked what kind of diet I was on or what fad helped me lose the weight. I intended to lose weight, but my ultimate goal was to live a healthier lifestyle and to be happy. When I was carrying extra weight, I wasn't happy with myself, or the way my life was headed. I made it a goal to get my life back on track and "do me". Not worry about what other people think, and put myself first for once. I lost weight as a result of changing my habits. Less drinking, more working out, and clean eating. I started reading more, doing yoga from time to time, cooking up a storm in the kitchen, and doing other things that make me feel good about myself.
On a regular basis I hear both men and women throw out the word diet. Diet with weight loss in mind. The thing about the word diet is there are so many, and people throw the word around too lightly.
I am a server at a restaurant, and I can't tell you how many people say "well i shouldn't I am on a diet" or " I can't have that I'm on a diet". These choices shouldn't be because you are on some diet. These should just be the healthy choices you like making. Who needs tons of cheese and tortilla chips on your salad anyways?
Going on a diet to lose weight won't make you happy. What is your goal? Weight loss.. Why? AND what will you do once you hit that goal. If you are on a diet to lose 5 lbs and you lose it, most likely you will go back to your old habits and gain it back.
Instead set goals that are for the long run ie. being more active, living a healthier lifestyle, or building muscle. These goals never have an end point. They are constantly there throughout your life. If you continue to work towards them, you will probably be at a comfortable weight and feel AMAZING.
I have found that people who constantly diet, or try different fads don't last. These should be lifestyle changes and I promise you if you switch to a healthier lifestyle you will feel amazing in your skin!

What I Ate Today

I get questions on what I eat each day, so I decided it could be useful to see an example day. If you follow my blog, you know that I eat 5-6 meals a day and eat every 2 1/2-3 hours. When you take a look, I hope you notice a few things. Heavier carbohydrates (oatmeal, banana) were eaten earlier in the day because they are slower burning and don't spike your blood sugar. This regulates your metabolism and keeps you in the "fat burning" zone throughout the day. Also notice I eat protein with every meal. As much as I am working out, I am breaking down muscle tissue and need to repair it with eating a lot of protein. I also am getting in healthy fats each day (nuts, seeds, etc.). Vegetables need to be eaten at least 3 times a day in my opinion. I also try to not use too many heavy sauces, and if things taste bland I will add balsamic vinegar or mustard.
Today I had very limited options (I am moving this week and all of my food is in a mini fridge shared with my roommate). I am stuck with little options, but made it work and still packed all my meals for when I was out and about today. If I can do this YOU CAN TOO! It takes prep time, but when you have food packed and don't have to go on the hunt for something healthy it just feels great! Everyday working towards my goals. Eating like this is a part of my lifestyle, and I enjoy the way I feel when I am living it like this:)

Sample Day
What I ate Thursday April 28, 2011

Meal 1: 6am
Cup of COFFEE!!!!!!!!!!!
1/2 C. oats
5 Egg whites
6 Strawberries
1 Tbsp flaxseed meal
Cinnamon

Meal 2:
Protein drink with water
Banana

Meal 3:
Big salad-
Romaine lettuce
Sliced tomato
Green bell pepper
4 oz. Extra lean ground turkey
1.5 Tbsp balsamic vinegar

Meal 4: 3:00pm
5 egg whites
Kale
Asparagus spears

Meal 5: 6:00 pm
4 oz. extra lean ground turkey
Steamed broccoli (about 1 1/2 c.)
Some walnuts and almonds (small handful)
Some mustard (maybe 1/2 tbsp)

Meal 6: 9:00 pm
Protein drink with water

ALSO: I make sure to drink about a gallon of water a day!

Choose Your Lifestyle.

Often times people ask me why I workout so much and eat so healthy. First thing I think is why do they choose to eat bad and not workout? The point is we are all different. I don't expect everyone to workout as often as I do, or eat the way I do. I get questioned a lot, so I decided to be open with everyone and explain myself. I love the feeling I get when I am eating healthy and working out regularly. I noticed, I don't feel very sluggish, people compliment me saying my hair looks shinier, and I look happier. For me, eating healthy and working out is just a part of my lifestyle.
That being said, I want to make it a point that not everyone has to eat or workout the way I do. I post tips and motivation just for the people interested. I know it doesn't come easy to a lot of people. BUT just think about it. I know a lot about these topics because 1. I grew up being an athlete 2. Both my parents are athletes (Dad is a world champion cyclist and my mom is a P.E. teacher) and 3. I am a Kinesiology major (I study this for fun).
I want everyone who reads my blog to know, you don't have to eat perfect and always be on a diet. Spend hours and hours in the gym everyday, that is not the point of this blog. Spend time working on you! For me, that is going to the gym, going on a walk, going to yoga, reading, etc. Just taking time to focus on your life is extremely important. I have found that many people (I used to be one of them) get lost in the business of life and what we think we are supposed to do; we lose ourselves in the process.
My tip: take your life back. Work on you, do things for you. You don't have to do most of the things you do each day. You don't have to go out as often as you do, your friends will understand. I think it's time we all get our health back, and change our lifestyles. Spend some time working on yourself; it feels great!!

Clean Eating Really Works! Here's a story!

Unlike most fad diets, eating clean is a lifestyle change. There are always slip-ups in everyone's day-to-day routine every now and then, but preparing meals each day to ignore those slip-ups is best.
I am going to share a little bit of my mother’s journey with you. She has seen me change my lifestyle over the last few years, and of course as a mom she has to wonder and worry. She noticed my weight-loss right away and assumed I simply wasn't eating enough. When I tried to encourage her to join my healthy eating, she didn't take the advice because she assumed I was unhealthy. Her comments to me sort of hurt my feelings, asking where my butt went and things along those lines. At that point in time she was right, I lost my butt! I got upset because I have never had a goal to be skinny; I strive to be fit. Once I traded in the long time spent on cardio and started lifting weights is when my body began to transform. My perspective on working out and eating has changed as well.
I have encouraged her to join me in clean eating, every time I go home I notice her 3 big meals. She tends to eat very fast and stuff herself to where she’s rarely hungry for the next meal. When you have habits like this, your metabolism slows down. You aren't eating regularly enough for your metabolism to stay steady and constant. Once she noticed my changes physically, and mentally I think she got more and more curious. She started listening, maybe not following healthy tips but listening. From there she asked me to make her little meals. I wanted to cook with her and make healthier options. We talked and decided it would be good for her to pack snacks and lunch for when she’s at work and see how it goes. She and her co-worker switch off packing clean snacks and meals! Without even trying to lose weight my mom has gone from about her normal 145 lbs to a healthy 139 lbs in just a few weeks. She has never been overweight, and works out regularly. Now that her diet is on track, I can tell how excited she is. I am so proud of her, and I love that my mom is taking her health in to her hands. I think it is very important to make sure the people we love the most are happy and healthy. When you get healthy, I believe it makes your life that much more enjoyable. Hopefully, you can take this story and begin to make small changes to better your health:)

Coffee Drinks- Rethink your drink

Rethink your drink

I don't know if you have all heard me rant about my absolute love for coffee. I don't think I am someone who necessarily NEEDS it, but I truly enjoy a nice warm cup o joe <3. I noticed many people who order drinks at major coffee companies tend to get what tastes the best, I mean who doesn't want a nice yummy sugary drink? The downside is the HIGH amount of calories, fat, and sugar in these drinks. Sometimes I don't think people realize exactly how many calories they are ingesting in just one small drink. Here are little tips to think about before your next trip to the coffee shop.
Grande White Chocolate Mocha Calories 470!!!!!!!
Calories from Fat 170
Total Fat 18g 28%
Saturated Fat 12g 60%
Trans Fat 0g
Cholesterol 50mg 17%
Sodium 240mg 10%
Total Carbohydrate 63g 22%
Dietary Fiber 0g 0%
Sugars 59g
Protein 15g

This white chocolate mocha has more sugar than you should have in a whole day. If you were thinking to have any fruit, or any dairy later in the day you have already exceeded the DRA (daily recommended allowance). For UNDER 470 calories you can have a BUNCH more that will satisfy your body and give it the nutrients it needs. You can enjoy 1/2 c. oatmeal(140) a banana(105) a nonfat yogurt(80) AND a skinny latte(130). ALL of these add up to ONLY 455 calories! Instead of starting your morning off with something high in calories and lacking nutrients, opt for a healthier choice.

Skinny Vanilla Latte Calories 130
Calories from Fat 0 Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol <5mg 2%
Sodium 170mg 7%
Total Carbohydrate 19g 7%
Dietary Fiber 0g 0%
Sugars 17g
Protein 12g

SMART COFFEE CHOICES
1. Black coffee
2. Cafe Americano (espresso and water)
3. Coffee with no calorie sweetener and some non fat milk
4. Coffee with sugar free syrup and some milk or soy milk
5. Nonfat latte (this should be a treat not an everyday choice)
6. Nonfat latte with sugar free syrup

WAYS TO MAKE YOUR DRINK NUTRITION FRIENDLY:
1. Order a smaller drink
2. Order a drink with non-fat milk.
3. Skip the whip
4. Order sugar free syrup

What to Eat When You Go Out-What I Eat When I Go Out

Let me start off by saying isn't good to go out to eat very often. The quality of food isn't very high, the food tends to be more processed (even the healthy things), and it is plainly more expensive than cooking at home. I do know that every once in a while it is nice to take a meal off of cooking and packing, SO here are some tips for going out to eat.
1. Always start off get a lean meat. Chicken breast, turkey breast, egg whites, salmon, ahi, mahi mahi, shrimp, etc.
2. Make sure the lean meat doesn't have sauces on it, isn't breaded, or fried. You can ask the waiter or waitress to grill. You can also say please cook it with oil and not butter. If it comes with a sauce ask for it on the side.
3. Make sure you get some veggies in the mix! Greens are the best(high in nutrients), if not greens, oranges reds, all the bright colors. Stay away from the mashed potatoes, the creamy soups, etc. Get your side of veggies steamed (no oils and butter)
4. If you get a salad don't ruin it! SO many people get salads thinking it's a healthy choice when it can easily be more calories than a sandwich. Skip the cheese(they use cheap and high fat cheeses at most restaurants), skip the candied nuts (for 6 sugar coated nuts its about 150 calories), skip the crutons(unnecessary), skip the dressing (get salsa on the side, or plain balsamic vinegar).
5. Don't eat the bread basket!!!!!!!!!!!!!!!!!! Too many reasons behind this one, it's bleached flour, high in sugar, high in carbs, no nutrients, TASTY yes, but one of the worst choices to make when you're out. Just be patient and wait for your food. If you're extra hungry order an appetizer (ahi sashimi, shrimp cocktail, grilled veggies), or get a side salad.

What healthy choices I make when I order:
Breakfast:
Egg whites, no cheese, tons of veggies, dressed with salsa or hot sauce, and a side of fruit
tofu scramble, no cheese, tons of veggies, dressed with salsa or hot sauce, and a side of fruit
oatmeal (make sure it's not out of a package, no sugar), and a side of fresh fruit
oatmeal (make sure it's not out of a package, no sugar), and a side of nonfat yogurt
dry wheat toast egg whites and veggies with salsa
dry wheat toast with fruit and a non-fat yogurt

Lunch/Dinner:
Grilled Chicken and steamed veggies
Grilled Salmon and steamed veggies
Grilled Ahi and steamed veggies
Salad with tons of veggies (no cheese, no crutons, no nuts (because they are usually salted at restaurants=BAD), no dressing) either shrimp, scallops, grilled Salmon, Ahi, or Chicken with balsamic vinegar or salsa as dressing

It is ok to order brown rice, but make sure to ask if they prepared it with butter. If they did, then don't order it. Any sauces that are cream based pack on hundreds of calories to your meal as well so steer clear
HOPE THIS HELPS!!!