Switching Up Your Workout For Results

Do you go to the gym regularly? What about yoga? Do you run everyday?

When you are setting fitness goals it is important to look at the big picture. What is going to make you reach those goals. I am going to give you a few examples of goals, and common misconceptions of what it takes to reach them. I hope these will help you assess your goals, and actually make strides towards achieving them without becoming stagnant.

Why aren't you seeing the results you want?

-  Do you want to lose weight, or fat?

• Losing weight is easier than losing fat, because you can just cut calories and increase exercise. This doesn't mean you speed up your metabolism, it actually often results in the reverse. If you aren't feeding your muscles properly, you can slow down your metabolism.
• Do all sorts of exercises (don't just stick to one). Running a lot will make you a better runner, yes. Running everyday won't make you more flexible, stronger, or balanced. Look at fitness like you do food. You need a little bit of everything to complete a balanced approach.
• Nutrition is 75% of losing weight. You simply can't lose weight if you eat junk. Take a look at your diet, and start cleaning it up!

- Do you want to gain muscle?

• Gaining weight, in the form of muscle is extremely tough. When gaining weight you hit plateau's just like you do when losing.
• It's important to switch up your workout days. Your body becomes used to routine, and sometimes you need to shock your system. Do you always do legs on Monday, chest on Tuesday, etc., etc.? This week switch it up!
• Just like switching up your workout days you should switch up reps, sets, and exercises. Do you always perform 4 sets of 8 reps? Try heavier weights, or 5 sets of 6, and also hit the muscle from a different angle (instead of lat pull-downs, try a reverse grip).

- Are you bored at the gym?

• There isn't one way to reach your goal. Try new approaches to make sure things stay fun. Grab a friend and try a new class.
• Buy a new magazine to find inspiration (Muscle & fitness, Oxygen, Runners World, Yoga Journal, etc.)
• Download some new music to pump you up.
• Switch up the order of your workout to keep you on your toes and thinking.

- Do you hate gyms, or can't afford one?

• You can still reach your fitness goals! Time to do some research. What's around? 
• Park workouts, run trails, hiking trails, meetup groups, cycling clubs, swim teams, etc.
• Sometimes you have to think outside the box to keep yourself committed and engaged in this lifestyle. 

I hope you find some info in here that strikes you or inspires you. If you have any questions or need help finding your passion feel free to message me on Facebook!

Eating Out: Mexican Food

Let's be real. Most of us like to eat out, whether it be for the different foods, good company, or just to get out of your house. Eating out is inevitable. You can eat clean and prep all your meals, but sometimes it's just nice to go out. It is even nicer going out, and not totally messing up your healthy habits. You CAN go out and still eat well. I have some tips for you, and today I want to chat about one of my favorites MEXICAN FOOD!

TIP #1: If you are going to splurge on eating Mexican food, splurge on quality Mexican food.
I have a few of my favorite spots, that are actually worth going to. I would rather get a scrumptious meal out, if it's going to be worth the calories!

Javier's:
Mixed ceviche, skinny jalapeno cucumber margarita, Javier's Salad (no cheese, dressing on side, add salmon), seafood enchiladas (share these, super rich, and definitely a diet "cheat")
Gracias Madre: 
Squash tacos, Caesar salad, mojado tamal, side of tortillas with guac and black beans
Tacolicious: 
Kale salad with shrimp, veggie tacos, tequila flight,
Mamacita: 

Crudo de Hamachi, shrimp ceviche, little gem salad,

Colibri: 

Beet salad (I order no cheese), ceviche (sub corn tortillas for chips), pozole soup
Cha Cha's: LATIN
Ceviche, salad with salmon, sangria

TIP #2:Share your favorite GUILTY treat.
If you want nachos, get them! I would recommend getting them for the table to share so you can enjoy them, but not consume the whole thing alone!

TIP #3: Order some veggies!
I always get veggie or fish tacos with corn tortilla's and a side of veggies and black beans instead of rice. I sometimes even do a big salad with salmon on top (my go to at most restaurants).

TIP #4: Order skinny drinks.
If you plan on getting wild and crazy, do a skinny margarita! You can also do tequila, lime, and soda water :)

TIP #5: Don't order everything fried
Pick one or two fried things IF YOU NEED IT, if you don't there are plenty of dishes that aren't fried

TIP #6: Don't be afraid to subsitute
NO SOUR CREAM- GUACAMOLE IS OK
NO CHEESE -OR LIGHT CHEESE
CORN TORTILLA-INSTEAD OF FLOUR
NO DRESSING- LIGHT DRESSING- OR DRESSING ON SIDE
NO RICE- OR SUB BROWN RICE (IF THEY HAVE IT)
SKINNY DRINKS

Now go out, and enjoy your night. Don't stress about it, just keep these tips in your back pocket!

21 Days To Create A Healthy Habit

Research says that it takes 21 days to create a habit. This means, 21 days of sticking to your goal with no excuses and no slip ups! It isn't easy to do, but many people start a plan and 7 days in to it when they don't see results switch it up too soon. It's time to set a goal and stick to it for 21 days.

Examples:

Mediate for 21 days

Workout for 21 days

Don't drink for 21 days

Cut out processed food for 21 days

Cut out sugar for 21 days

Stretch for 21 days 

Prepare all your meals for 21 days

Blog for 21 days

Pray for 21 days

Compliment someone for 21 days

Draw for 21 days

Bike to work for 21 days

Eat less meat for 21 days 

Whatever your goal is, try it out. If it's just 21 days you can do anything! This will help you jump start healthy habits and reaching your goals.

Good luck!

MOTIVATION MONDAY: What "diet" works for you?

I have always toyed with the ideas of trying this diet, or that diet. What diet works for you, doesn't always work for your best friend and vise versa. There are so many diets out there that I don't even want to start listing, because it will go on forever. The most common 5 that people ask me about are:
1. Paleo
2. Juice cleanses
3. Vegan
4. Gluten-free
5. Low carb

In my opinion, there is nothing wrong with any of these. I know many can argue valid points against my opinion, but I am sticking to it. I have tried all these diets, and although I am not on them right now I can tell you first hand (I won't knock something until I try it) that they are all healthy. On every diet I bought all organic meat, veggies, fruits, grains, etc.

Does this mean they all get me the same results.. NO. Does this mean that after being Paleo I might get over meat, and try to be Vegan? Possibly. I think that when it comes to your diet (or lifestyle choice) do what works best for you and what makes you feel good. Don't do what your best friend is doing, or your co-worker just because they are trying something. BE YOUR OWN PERSON, and do you! This is your life, live it the way you want.

When it comes to dieting, at the end of the day all I reccommend is that you try to simply eat clean. Not even 100% of the time, but as often as you can. Enjoy the food you eat, and fuel your body properly!

How To Eat At An Event: Before, During, & After

Tis' Wedding and BBQ season, we all know what that means...PARTY time! This doesn't mean time to go crazy, and it also doesn't mean you should skip the party. You can go, enjoy yourself, and (believe it or not) leave feeling good!

Most people overeat at parties, I mean food (and bad foods) are a part of our culture. We celebrate usually by eating! This summer I have some tips for you that may help you stay slim and trim while still enjoying these events.

BEFORE:
Before your event, hit it hard. Kick your own ass in the gym, and work knowing you will be taking a day off. Continue to eat good leading up to the event, but also make sure you are eating enough. No point in starving yourself before the event, you'll just eat more at the event (usually unhealthier things too).

DURING:
When you get to your event, if you plan on drinking then go get a glass of wine or champagne. SIP on your drink while you mingle. When you are done, take some time away from hitting the booze again and sip on some water. Spread out the drinking so you limit your intake! When eating, stay away from pastry type things, and only stick to the fruits/veggies/protein. Stay away from the bread rolls, and get an extra serving of salad or veggies. Skip out on the desert, because we all know how bloated and guilty you will feel the next morning.

AFTER:
The day after the event is the most important in my opinion. You must
1. DRINK WATER, a shit ton!
2. Eat breakfast, even if you seem full from the day before you need to get your metabolism going again!
3. Exercise, anything to get blood flowing to your muscles. Literally stretching, walking, jogging, whatever you have energy for!
4. Get back to your habits, start this day as a new day to reach your goals. It's a blank slate!


I hope this helps you with your Summer weekend events. I know how hard it is, but you CAN enjoy your life and stay happy and healthy!

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!!!!

Eat Fresh & In Season- Breakfast, Lunch, Snacks, & Dinner

It's Spring and summer is around the corner! It is absolutely beautiful outside, and honestly it is my favorite time to get creative with juicy fresh fruits and vegetables. How lucky are we? The markets are in abundance of fresh colors ready to be consumed! Right now mango's, strawberries, blueberries, raspberries, pineapple, avocado's, beets, tomatoes,and spinach are in peak season to name a few of my favorites. I am loving seeing the colors, but to be honest I am twenty times more excited to taste the freshness. Now, here are some ideas on how to keep your fruits and veggies on the top of your priority list when it comes to your daily meals.

Breakfast tips: - Green smoothie - Fresh fruits and veggies- SIMPLY JUICE THEM! - Sliced bowl of fresh fruit topped with fat-free greek yogurt. - Egg white omelette with fresh chopped veggies. - Whole grain toast topped with avocado and spices. - Whole grian toast topped with cottage cheese and fruit. Snack tips: - Bowl of fruit,chia seeds, and mint. - Piece of fruit - Green smoothie - Bowl of fresh chopped vegetables spritzed with lime, and served with a lime quinoa. Lunch: - Salad with tons of fresh veggies, fruit, seeds/nuts. - Sushi paper wrapped around tons of veggies and fruit. - Fish, chicken, tempeh, or quinoa topped with a homemade fruit salsa served with an amazing small seasonal balsamic drizzled salad. Dinner: - Eggplant grilled with a balsamic glaze served with a side of mango &strawberry mixed greens salad. - Grilled hearts of romaine topped with a lemon grilled fish/chicken/tofu/tempeh/turkey/(or lemon infused grain) topped with homemade salsa- - Yummy seasonal tacos Now get to cookin', or better yet EATIN'

Restaurant Review: Earthly Juices Tustin, CA

Where do I start with this amazing spot? My co-worker and I randomly saw Earthly Juices as we went for Fresh sushi at lunch and decided to walk in. The place wasn't even open, but a nice guy working inside showed us the spot and the amazing menu. Right away I freaked! He told me they made their own almond mylk, and only got local organic fruits and veggies. I was SOLD!
It is located so close to my house, it is like living next to your favorite cafe. I came in a few days later, and was kindly greeted by Ellie and Jen. These ladies own Earthly Juices and are as friendly as can be.
Both ladies are extremely knowledgeable of health, food, and cleansing. Their website shares all the insight and information you may need if you have any questions about making a big change in your lifestyle. I definitely noticed, finding a place like this is rare and soaking it up and smiling is the only think I want to do... BUT I must share it first!
2 day green cleanse:
I bought the 2 day cleanse for $99. Let me tell you It was WELL worth it. This cleanse was the first I have done, because I know so many cleanses have the goal to be LOSE WEIGHT. Well for me, I wanted to overload my body with vitamins, minerals, enzymes, and nutrients. I decided before competing in a fitness competition (rigorous), I should get in touch with my body and the food I am consuming first. It is time I be a little more mindful of what I eat. Even more than I have been before. It is smart to question your food. Even "healthy" packaged foods may not be so healthy.
This two day cleanse didn't make me starved. I was drinking a little every hour then eating the planned meals at night. I am very happy with my energy levels and feel great.

MENU:
From juices to smoothies to meals, this place has it all! I have tasted lots, and have yet to be disappointed!

Juice:
All juices are fresh and made to order. Seasonal organic fruits and veggies are used so you can't go wrong.

Smoothies:
Heaven in a cup. I like greens and fruit in mine. I also like to add sunwarrior protein to mine:)

Meals:
Yam: This is amazing, it is a cooked yam with balsamic. They add garlic, a homemade pesto(to die for).
Kale Wrap: Holy! This is a sandwich made with NO BREAD. Just delicately folded kale filled with the goodness of pesto and tons of veggies!
Earth burger: Geez. Heaven.Portobello mushroom stacked with whatever you want. I got hummus, sprouts, tomato onion, avocado, and their homemade macadamia "mayo". Served with a side kale salad.
Zuchinni noodle salad: Oh my lord. Craving spaghetti, this is the closest thing you will get to it but its 20x healthier. These noodles are ZUCHINNI! Served with sun dried tomatoes and a yummy dressing!
Coleslaw: Red cabbage and an amazing home made dressing, I almost died!

Check this place out, this food is made with love and might make you melt!



check out their website , facebook or twitter

664 El Camino Plaza
Tustin, Ca 92780

Saturday Shopping: Clean Out Your Fridge & Pantry

Whew! Finally the weekend and doesn't it seem like it is busier than our work/school week? Laundry, grocery shopping, cleaning & organizing, washing cars, working out, cooking, and tons of other errands are on my list (also working this weekend ewwww).
Keeping all those things in mind today is the best day to start fresh! Do yourself, your roommates, family, and anyone else who eats at your house and get rid of the junk! Yes, be brave! Throw it out, dumpster time!! I'm talking everything bad! Don't know what I'm talking about? Here's a list
Things to get rid of:
White bread
Chips
Mayonaisse
Flour tortillas
Cereal high in sugar
Sweet yogurts
Lunch meats
Processed cheeses
Candy bars
Soda
Crackers (like goldfish and cheese-it's)
Sugary juices
Pastries
Ice cream
Cookies
Pretzels
Chocolate
White flour pasta
Coffee creamer

If you think something is questionable, TOSS IT! Do yourself a favor and when you run your errands this week don't give in to the temptation of pretty labels and yummy sweets! Keep them out of sight and even though it doesn't mean out of mind, it's doing yourself and everyone you live with a favor. Take your health seriously and start making choices that make you a happier person! Load up on the following...

Healthy groceries:
Any fruit
Any veggies
Any lean protein (eggs, protein powder, tofu, tempeh, extra lean turkey, fish, chicken breast, etc.)
Any lean dairy ( 0% Greek yogurt, fat-free cottage cheese, kefir, etc.)
Almond milk, rice milk, soy milk, or fat free milk
Nuts-Almonds, flaxseed meal, walnuts, pistachios
Nut butters- unsalted peanut or almond butter
Sweeteners- honey, agave nectar, real maple syrup, stevia
Condiments- sugar free ketchup, mustard, salsa, hot sauce, low sodium soy sauce, balsamic vinegar, extra virgin olive oil, sugar-free jams or jelly, organic and sugar free dressings
Brown rice
Rice cakes or whole grain crackers
Oatmeal
Ezekiel bread or udi's bread
Wheat tortillas
Unsweetened Teas and coffee

I'm here if you have any questions! Happy shopping!!

Pack Your Lunch This Week: Top 5 Reasons Why I Love My Cooler

One of my favorite quotes when it comes to eating healthy is " failing to plan is the plan to fail". When I don't have a plan/goal there is no way I am going to be on track to reach them! I make sure I plan my meals the day before so it is far and few that I ever have to go get a fast food meal. The night before I always pack 3 meals. I pack my first snack (or meal 2), lunch ( or meal 3), and second snack (or meal 4). I eat my breakfast (meal 1) at home then head to work with my cooler of food. This is the simplest way to fool-proof your diet.
Top 5 Reasons why I love my cooler:
1. I never go hungry. My snacks are always near!
2. I don't have an excuse to eat junk. When we don't have a plan for lunch we are more likely to eat whatever is around (ie. Donuts for breakfast in the office if you forgot to eat)
3. I know what's in my food. I could go grab a sandwich or salad around the corner (which I may do every now and then as a treat), but when I pack my meals I know my food isn't cooked in tons of oil, or have added sugars/salt.
5. It saves me SO much money! Cooking at home seems pricey but when you eat a $12.00 salad out, and have to tip on top of that IT GETS WAY TOO PRICEY!!

My meals today:
2. Homemade protein bar (search my blog for recipe)
3. Asain Chicken and broccoli stir fry (coming soon to blog)
4. ACAI cottage cheese and almonds

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!!!

Tips To Stay Healthy During The Holidays

1. Drink TONS of water.
2. Get active as much as possible (skies the limit). Walk, run, hike, gym, swim, bike, jump around, etc.
3. Start off your day right. We have all heard it is best to eat breakfast to jump-start our metabolism in the morning, to help us not overeat throughout the day, BUT ALSO if we start off healthy I BELIEVE we will be less inclined to crave junk.
4. Eat something before you go out to a party. If you go starving, because you wanted to fit in to that little dress you are most likely going to overeat at the party. Eat throughout the day 5-6 meals.
5. Fill yourself with veggies and protein before reaching for the holiday treats/ heavy carbs/etc.
6. If you drink alcohol. ( FIRST try wine or champagne, then hard alcohol mixed with no sugar added juice or soda).
7. Don't deprive yourself. OK, you may think I wouldn't say this. BUT this is your life so have a few treats:)

Remember: This is your life, have fun and live healthy. Happy Holidays!

The Lovely "Inevitable" Holiday Weight Gain

"My Winter Coat", "It's just because I'm not tan anymore", "It's not like I have to wear anything tight", "I love comfort food too much", "I'd rather stay bundled up then go to the gym".

Don't we all make these excuses from time to time? I will be the first to admit that I do. The holidays are here, and it is really easy to pack on the pounds in such a short window of time. The temptations seriously seem like they SPEAK to me, how about you? Pastries, baked goods, sugary coffees, heavy meals, and carbs all seem like they are in close vicinity. BUT lets take a step back and remember why we don't need all these things (or as much of them as we are tempted to eat).

I definitely know that when I eat too much of something I know is bad for me, it not only effects my stomach (literally sick to my stomach) it also effects my mood (I become disappointed I "let myself go").I have realized life is about balance, and indulging in yummy food (even if it isn't 100% nutritious) is alright to do from time to time. The key is not OVER-INDULGING and also NOT indulging too frequently.

Make sure you are working out, but don't think that working out 4-5 times a week means you can eat everything in sight. Make all your meals you know you can plan, that you choose wisely (lean proteins/veggies/healthy fats/etc.) If you plan your week around healthy meals then a treat or two won't kill you.

The best part about this all is you can sort of "have your cake and eat it too", because if you plan for a treat at a Christmas party then it won't effect your weight. One treat or even 3 can keep you in maintenance.

Enjoy your life, you only have one to live.

What Is Thea Eating?

I often get asked what my typical days meal plan looks like. Often times, people harass me for having a big lunchbox with me everywhere I go. I realized I don't mind it, because what I eat makes me feel good. When I feel good, I am happy and am a better friend/daughter/worker/etc. I am now "the food nazi" at work. This offended me at first. but I realized I was given this title by someone who eats out for lunch EVERYDAY and for the last month and a half hasn't packed ONE meal. I realized to not take it personal. It's just a little funny to me, because you would think people would give this person a hard time for eating JUNK everyday. To me that is one think that is wrong with our society, thinking people are weird when they are trying to live a healthy lifestyle instead of thinking people should change their ways when they are mostly eating less nutritious foods. I drifted away from my original reason to write this. I want to show you that eating FREQUENTLY and MORE is the key to speeding up your metabolism. This is what I'm eating today and what is a typical day for what I eat, but it does change so I have some VARIETY:).

Meal 1: 1/2 C. Oats
5 Egg Whites
1/2 C. Frozen berries (no added sugar)
Meal 2: Homemade protein bar
Meal 3: 5 Oz. Chicken Breast
4 Oz. Yam
6 Oz. Veggies (Broccoli/asparagus)
Meal 4: 1 Slice Ezekiel Bread
5 oz Tuna (Mixed with 0% Greek yogurt, 1/4 apple, 1 stock celery)
Bed of chopped romaine
Meal 5: 4 oz. Extra lean ground turkey
6 oz. Veggies
Meal 6: 1/3 Scoop protein powder
1/3 C. Cottage cheese
1/2 Tbsp. Unsalted almond butter

You can switch these meals around and see what works for your taste buds, but since people have requested to see what I eat I thought this might help.

Stay happy, stay healthy:)..... and don't take things too seriously!!LOL

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!

Grocery Shopping

Making a list and getting to the store is always a priority for my week. I LOVE grocery shopping and tend go frequently throughout the week. I love splurging on the freshest seasonal foods. I feel like I am seriously spoiling myself, but I realized it is cheaper to go to the grocery store/ market/ or farmers market in comparison to eating out. I eat 5-6 meals a day and spend less than my friends who eat 3 meals. I also have more energy and feel great about myself. The result of my grocery trips make me a happier person, so I’M STICKING TO IT!
Where to shop:
Sprouts and Henry’s markets are popping up all over the place! I LOVE buying things in bulk here! I buy most of my nuts, oatmeal, flours, beans, nut butters, bread, fish, meats, yogurt, etc.
Whole Foods: I love shopping here, but in all honesty it is EASY to spend too much money here. Everything is delicious and the best quality. The reason things are so pricey is because most things are local, organic, and fresh. They carry a lot of specialty shipped foods which you can’t get elsewhere SO it is actually worth you spending extra dough. Most items that Whole Foods has which are carried in other markets are surprisingly are priced equal or similar. They don’t rack up prices unless it is a specialty item. My favorite things to get here are freshly ground nut butters, homemade hummus, Ezekiel breads, fresh squeezed juice, fresh organic fish, and sometimes a little splurge on goods in the salad bar.
Costco: I hate the big crowd at Costco, but it is a big deal if you know how to shop. The cost is usually worth the long lines. I buy in bulk things like 60 eggs, chicken breast, salmon, apples for the house, and sometimes other quick needs. I recommend going once a month.
Ralph’s: My bi or tri-weekly grocery haul usually involves a stop at Ralph’s. The prices on eggs, cottage cheese, yogurt, spices, and frozen veggies are hard to beat. If you have a little extra time to stop here I think it is worth it to save you some cash.

If you want to adopt a healthier lifestyle I would recommend starting with your fridge. Get up and moving to the market. Stock up on seasonal veggies and lean proteins. Shop on the perimeter of your store, as most of the best and freshest foods are stored there. Try to buy less things in boxes, and more foods in a fresh natural state. I promise by simply changing your diet you will feel more energized and empowered to continue your new habits.

Stay healthy, stay happyJ

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.

Whats In Your Fridge?

I love hearing what people like to snack on/eat! I thought it could be fun to share with you all as well! Here's a sneak peek of my fridge:)

From left to right:
Vita coco coconut water
Salmon
Talapia
Zico mango coconut water
Eggs
Organic apples
Organic grapefruit
Kombucha
Whole wheat low carb tortillas
Mango
Papaya
Fat free cottage cheese
Organic Unsalted Peanut Butter
Fage 0% greek yogurt
Unsweetened applesauce
TONS OF VEGGIES

Whats In Your Cupboard?

Hey all! Just thought it would be fun to share a picture of what a typical day's view of my cupboard looks like. It is ALWAYS stocked with goodies! Here's a view!

Goodies include(from left to right)-
Low sodium rice cakes
Quick oats
Truvia
Unsweetened Coconut Flakes
Larbars
Kind bars
Ground flaxseed meal
Organic pumpkin
Black beans (low sodium)
Almonds
Walnuts
Stevia in the raw
Organic oat flour
Protein powder (chocolate)
Glutamine
Fish Oil
Multi-vitamin


Wishing you healthy shopping:)

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:)