Decadently Fit - Page 6 of 11 - enjoying the road to healthy

06
Jun
2013

FIT tip of the day 6.6.13

I have had a lot of my readers ask me what a GMO is. What they do and why they are bad. I hope this snippet can shed some light on the issue.

ge·net·i·cal·ly modified organism

n. Abbr. GMO

An organism whose genetic characteristics have been altered by the insertion of a modified gene or a gene from another organism using the techniques of genetic engineering.

(article snippet is from www.webmd.com)

*The term genetically modified food (also known as biotech or genetically engineered food) refers to crop plants that have been modified in the laboratory to enhance desired traits, such as resistance to herbicides or improved nutritional content. Experts say this science, like any other, has no guarantees.

Risks include:

Introducing allergens and toxins to food
Accidental contamination between genetically modified and non-genetically modified foods
Antibiotic resistance
Adversely changing the nutrient content of a crop
Creation of “super” weeds and other environmental risks

Benefits include:

Increased pest and disease resistance
Drought tolerance
Increased food supply*

None of the benefits listed affect our bodies. All of the risks can cause serious consequences to our bodies.

Whether you choose to buy GMOs or not, you should at least know what they are. Sometimes we don’t have a choice. Buying exclusively organic can be very expensive. That is why I personally do not. A majority of my purchases are, but I do have a budget to stick to.

Here is something to keep in mind, the more organic produce and products we buy, the more likely the price will come down. Then we can all afford to have a choice.

*Information copied from www.webmd.com*

05
Jun
2013

Ch-Ch-Ch-Chia Banana Maple Pudding

categories: Breakfast, Desserts, Snacks, Uncategorized

If you aren’t familiar with chia seeds other than the infamous pets, you probably clicked on this post out of sheer curiosity. I personally was a skeptic at first. I immediately added them to my mental list of foods that are a hippy gimmick. I even tried to convince myself that I wasn’t a hippy at heart. Then I went over my life passions in my head. Oh yeah, I am part hippy. I figured I at least owed it to my fellow hippys to try the seeds. If I didn’t like them, I could move on to something else weird.

Ok, seriously people, they don’t taste like anything. If you like tapioca, you will like them. If you don’t like tapioca, grind them up and drink them in a shake, use them like a flour, so on. There are tons of uses for the nutrient packed seeds. Here is a short list of benefits these poppy seed like beauties contain:

Full of omega-3’s (improves mental performance)
High in fiber
High in protein
High in calcium
High in antioxidants
Helps with weight loss (gives you a full feeling)
Redeuces inflamtion (great for those with arthiritis)
Absorbs extra acid (great for reflux sufferers)
Lowers cholesterol
Lowers the risk of heart disease

With all of these benefits and no taste, I will be adding these to whatever I can. The reccomended amount for an adult is 2 tablespoons a day. An easy amount to add to a morning smoothie, shake, eggs, yogurt, cereal, toast, or even sorbet for dessert. Honestly, I would reccomennd starting off with the recipe below as an introduction. It’s an easy recipe to make, and tastes amazing! The chia seeds act as the thickener. They absorb the liquid and grow 8 times in size. The gelatenous coating creates the pudding like texture. The hardest part in making this is waiting for it to thicken. It will start thickening immediately, but I noticed the greatest consistency 12 hours in.

You can buy these little beauties at your local health food store or by clicking here.

Recipe

2 ripe bananas, mashed

2 cups almond mlik

2 tablespoons real maple extract (vanilla works too)

7 tablespoons chia seeds

Mix the ingredients together in a medium sized bowl. Cover and chill 6 hours. Serve by itself or with fresh berries.

Servings: 8 • Size: 1/2 cup

Calories: 110 • Fat: 6g • Carb: 13g • Fiber: 7g • Protein: 4g •
Sugar: 4g • Sodium: 53mg • Cholesterol: 0mg

03
Jun
2013

Fit Tip of the Day 6.3.2013

categories: Fit Tips, Uncategorized

Marketing is everything. For someone just starting to join the Food Revolution and eat healthier, a food product with the word diet seems appealing. Trust me, I fell for it too, in my early weight loss days. For a long time ‘sugar-free’, ‘diet’ and ‘low-fat’ reeled me in. I bought products that contained these labels religiously. I thought I was doing myself and my family a favor. I couldn’t figure out why I wasn’t losing weight.

Then I learned that there are no free calories. There is an inherent costs to chemical substitutions. We think we are eating healthy by choosing low-fat, sugar free options, but in reality they are more harmful than their original counterparts. If one ingredient is taken out, another equally bad component is usually added in so the flavor isn’t jeopardized.

As consumers, especially consumers trying to purchase healthy consumables, we need to get in the habit of reading labels. My rule of thumb is to try to buy as few products with ingredients that I am not familiar with. I love the Dryer’s commercial with the child trying to pronounce ingredients off of another brands ice cream label. Such chemicals are not in our everyday language, because we don’t know what they are. Food companies don’t want us to know. If they were good for us, we would know. They would be advertising the benefits. I have never seen an ice cream commercial, organic or not, educating the population about healthy benefits. My thought is, if I am going to eat something that isn’t healthy I might as well not poison myself too. So, yes, I will eat the full fat version with the best ingredients, in moderation. Preferably home-made. (Home-made ice cream is the BEST!)

My point is, living a clean diet is all about knowledge. Look for people and brands that support a clean, healthy way of living and learn from them. Don’t get trapped by the buzz words that make you think you are living healthy. Double check labels that contain these words: low-fat, sugar-free, fat-free, reduces cholesterol, helps digestion, natural, reduced sodium, etc. Make sure they do what they claim before you sabotage your goals.

What are some of your favorite truly healthy brands?

24
May
2013

9 Reasons to Drink Green Tea Everyday

categories: Fit Tips, Health Tips, Uncategorized

Yes, this has been posted before. I am re-blogging this gem of a tip for an excellent reason. I am going to summer camp this weekend, and I am giving away matcha green tea with my business card.

Yes, you heard that correctly. Not, my kids, but me, I am going to summer camp. Specifically, a summer camp for food bloggers. Complete with cabins, and bunk beds. I am so excited! Not only because I could use this as a recharge, as the school year ended a couple of days ago. Also, I am walking into this camp as a sponge. As Johnny #5 so eloquently stated, “Need input!”.

I am hoping to make this site even better by attending. So wish me luck as I head into the woods and learn all about the art of blogging. Of course, I will be surrounded by other food bloggers, wine and great food. I’ll also come home with a great bag of swag, so I guess I really don’t need luck.

I hope you all have a safe, healthy Memorial Day weekend! Don’t forget to thank our service men and women, veterans or active military. They are the reason, we get to read blogs and live out our dreams. Thank you!

Now to the tips!

9 Reasons to Drink Green Tea Everyday

It’s an excellent source of antioxidants
It burns fat and enables you to exercise longer
It prolongs your life
It lowers stress and boosts brain power
It reduces high blood pressure
It helps to protect your liver from alcohol
It prevents tooth decay and cures bad breath
It helps to preserve and build bones
It boosts your immunity against illness

23
May
2013

Kid Approved, Mom Approved Boxed Mac & Cheese & Hot Dogs

categories: Cheat Day, Fit Tips, Main Dishes, Quick Meal, Side Dish

I despise processed foods. Before I go on a tangent about why I don’t like them, I feel the need to clarify what they are. Processed foods are packaged in boxes, cans or bags. They are usually loaded with fat, salt and sugar. Convenience foods, that are “designed for ease of consumption”. They are usually full of ingredients that can not be easily pronounced.

Livestrong.com best states the reason why I am a processed food hater, “While food preservation methods greatly enhance your ability to eat what you want when you want it, they also remove soluble fiber and other natural nutrients from raw foods and add ingredients that are, potentially, harmful to your health and well-being”. If that statement is true, why is the United States the lead consumer of processed foods? The answer is convenience. According to the N.Y. Times, Americans eat 31 percent more packaged food than fresh food, and they consume more packaged food per person than their counterparts in nearly all other countries. Most of us are so tired and stressed at the end of the day. Making a meal from scratch is the last thing on our over stimulated minds. So instead of making a meal packed full of nutrition, we opt for the easy way out, grabbing a box of Hamburger Helper, Rice-A-Roni or Macaroni & Cheese, or driving through the Golden Arches.

I used to do the same thing. Rice-A-Roni was a staple item in my grocery cart. Frozen bagged, one pot dinners were an easy go-to. If that blue box of macaroni and cheese was in my cart, it was usually made the same day. Then something changed, I had two beautiful boys, that I didn’t want to be tainted with preservatives and unhealthy food choices. I wanted my kids to eat the best food they could, so they could live the best life possible. Seems like something easy to do, till you realize you have to change your eating habits as a parent too.

The change didn’t happen over night, and it hasn’t always been easy, nor is it something we do 100%. My husband didn’t like the change at first. People around me did not support my choices. But, I decided in this case I knew what was best, and no one was changing my mind. Slowly my husband came around, and now embraces the changes. Granted he still brings home items I would rather not see in our home, but every now and then donuts and chips aren’t going to ruin us.

Today, our everyday diet is approximately 75% clean 25% processed. I make dinner almost every night, from scratch. If we have processed foods, most of them are organic or contain natural preservatives like celery juice. The blue boxed mac and cheese makes appearances only when the husband goes to the store, which is rare. American cheese is a never in our home, fruits and veggies are offered before any other snack item.

Yes, it is more work to make meals from scratch, but it’s worth the time I am taking to ensure we eat well. If you find that it is hard to make a well-balanced dinner every night, freeze meals when you do have time. Make two times the amount every time you make dinner, freeze the rest. Figure out what meals are fast to make. My fast go to dinner is salmon, frozen organic broccoli and frozen brown rice. It takes only 10 minutes from start to finish, with virtually no clean up.

Another quick meal is organic boxed Mac & Cheese with all natural, preservative free, antibiotic free beef hot dogs, served with a side of organic apple slices. Don’t knock it till you try it. Once you do, that blue box will only be making cameo appearances in your pantry. My ‘recipe’ is below.

Recipe

2 boxes of organic macaroni and cheese (I use 1 box of original flavor and one box of white cheddar)

1/2 cup of Smart Balance Butter

1/4 cup – 3/4 cup pasta cooking water (instead of milk, trust me you won’t miss the milk)

2 packages of the powdered cheese from the boxes

Boil the noodles, per the package directions. While the noodles are cooking cut up the hot dogs into bite sized rings, set aside. When the noodles are cooked, turn off the heat, and scoop up an entire coffee cup full of the pasta water, set aside. Drain the rest of the water from the noodles. In the same pan, heat the hot dogs. Once the dogs are heated through melt the Smart Balance in the pan, then pour the noodles back in and mix with the butter and hot dogs. Pour in a 1/4 cup of the pasta water and the cheese powder, mix. Continue to add more pasta water till creamy.

Enjoy the preservative free version of this vintage dish!

23
May
2013

Fit Tip of the Day 5.23.2013

categories: Fit Tips

01
May
2013

Excuses Won’t Change Anything

categories: Fit Tips

Excuses, complaining, and whining are my biggest pet peeves. Honestly, I would rather hear someone say “It’s just not that important to me”, then give me a list of excuses why they don’t/didn’t do something. It’s annoying. If you want something bad enough, you will do anything to make it happen.

Think back to a time when you really, really wanted something. Maybe a good grade on a test, purchasing your dream car, or going on an exotic vacation. I am sure you made a plan on how to get to your end result. If you wanted to get a good grade you studied and practiced the skill till you got it right. You worked extra hours at work and even gave things up for that fancy car or vacation. I’m sure you didn’t give up till you got what you wanted.

In the end, the three things I listed would have made you temporarily happy. Imagine working hard for a goal that would make your life better. Even better, the happiness achieved will last your entire life. When you decide to live a healthy lifestyle and make permanent changes, health and happiness are your reward. The more you put into it, the more you get back.

When I made the decision to get in the best shape of my life, I had to change my attitude. Excuses were thrown out the window. Complaints were non-existent. Drive, determination, and inspiration pushed me when it seemed impossible.

Here are some excuses that might sound familiar:

I’m too tired
Healthy foods are more expensive
I don’t have the time to make healthy foods
I don’t have time to work out
I don’t like fruits and vegetables
My kid(s) is picky

Now, let me give you a solution to each of these:

You are most likely too tired because of what you are fueling your body with. Cut the processed foods, and fast food and put something real in your body. Exercising will actually give you more energy.
Healthy foods can cost more than a fast food meal if you don’t plan. If you go into the store with a plan and use some of the same ingredients twice, you won’t spend as much as you normally do. Junk adds up too. Watch your store ads, and use coupons when you can. Call your city and ask if they have a program that helps families purchase healthy foods. I know in my city they do regardless of income, there have to be others that do as well.
If you don’t have time during the week to make food from scratch, do it on Saturday or Sunday. Yes, it does take some time, but in the long run, the results will be worth the small sacrifice. There are also healthier fast food options for those times that you don’t have a choice. Ask for no spread or cheese. Pick the grilled option instead of crispy/crunchy. Opt for a side salad or apples instead of fries. Get an iced tea or water instead of soda. There should be no excuse not to eat healthy regardless of time.
Everyone has time to work out, you just have to be motivated and creative. If you watch t.v. every night, you have time. Exercise at every commercial break. Go to the gym on your lunch break and eat at your desk. Wake up early. Today I really didn’t think I would have time to workout. So instead of driving to my son’s school to work on a project, I ran. Both ways combined ended up being 2 miles. Decent workout for not having time.
If you don’t like fruits or vegetables, it’s time to try them again. There were a lot of things I didn’t like as a child. When I tried them as an adult I was amazed how quickly my opinion changed. I despised fish growing up. Not only do I love fish now, but I even eat it raw. Something I never thought would happen. Sometimes it will take a few times of trying something to really like it. Don’t give up and keep an open mind.
Both of my kids have their likes and dislikes, but at every meal we ask them to take a “no thank you bite”. We use the premise “How do you know you don’t like it if you don’t know what it tastes like?”. Even if it’s on their ‘do not eat’ list we still ask them to try it again. It’s their choice how big or small the bite is. Due to this tactic our kids have expanded their food lists ten fold. Our once very picky eater (due to horrific GERD as a baby) is now a bona fide foodie. He even loves sushi, salmon, brussel sprouts and mushrooms. Our 4 year old has a longer road to get his foodie badge, but as long as he is willing to try new foods he can take as long as he wants.

The point is that any excuse you come up with can be resolved. You just have to want them to be. Stop thinking you can’t do it and tell yourself you can. Find inspiration that will motivate you to the next level. My personal motivater when I want to quit a hard workout is a contestant from the Biggest Loser. At 500 lbs this man was running 5 miles, and looked amazing by the finale. I am obviously much smaller than him. He didn’t use his size as an excuse, so any excuse I have about something being hard is destroyed when I think about his determination.

Now that your excuses are gone what is stopping you from reaching your health/fitness goal?

“Accept responsibility for your life. Know that it is you who will get you where you want to go, no one else.” – Les Brown

25
Apr
2013

Frozen PB & Chocolate Banana Bites

categories: Desserts

Lately my sweet tooth has taken me on a wild high calorie ride. Not having healthier, low caloric options on hand to quench my cravings was a serious down fall. Instead of giving into my urges with unhealthy options, I decided to head my cravings off at the pass. This was one concoction I came up with to quench my cravings. Two of these frozen treats was all I needed.

Bonus: the kids thought I was giving them a super decadent treat because I put them on sticks. Ha!

Recipe

2 – 3 bananas (depending on size), cut into 1 inch pieces

1 cup dark chocolate

1 cup peanut butter (preferably natural/organic)

lollipop sticks

Cover a cookie sheet or plate with wax paper. Place the banana slices cut side down on the sheet, evenly spaced. Put a lollipop stick into each banana. Freeze for about an hour. Take the sheet out of the freezer.

In a shallow bowl melt the peanut butter in the microwave on 50% power for 1 minute increments, until melted. (This can also be done in a double boiler). Dip each banana in the peanut butter until covered. Place back on wax paper. Repeat until all of the bananas are covered in pb. Place back in the freezer for 30 minutes.

Repeat the same process with the chocolate and place in the freezer.

Keep frozen until ready to serve. Thaw for a couple minutes before eating.

Try not to eat the entire batch in one sitting. Try sharing a few with your family. It’s the nice thing to do.

Servings: 8 • Size: 2 bites
Calories: 174 • Fat: 12g • Carb: 22 g • Fiber: 3 g • Protein: 5g •
Sugar: 11g
Sodium: 41 mg • Cholest: 0 mg

24
Apr
2013

Spaghetti Squash Goat Cheese Bake

categories: Low Carb, Main Dishes, Side Dish

One of my favorite dishes growing up was made only for special occasions. Usually at Christmas, Thanksgiving and Easter. To do this day, I love cheesy potatoes. It consists of shredded potatoes covered in a sour cream, cream of chicken, and cheese mixture. I’m pretty sure most families have a version of this. So you most likely know how delicious it is, and how unhealthy it is.

Tonight I accidentally made this dish healthy. It was a happy accident leading to me rushing to my computer to blog about it.

For the first time, in who knows when, I was on my own for dinner. It was one of those nights where I really did not want to make dinner, especially not for one person. Then, out of the blue I was inspired by the spaghetti squash I bought yesterday. No one in my family likes spaghetti squash but me. Weirdos. So this was the perfect opportunity for me to make whatever I wanted. I was in uncharted territory. I had carte blance on this dish.

I started pulling ingredients out of the fridge in a feverish pace. Goat cheese went flying onto the counter. Then turkey bacon followed in its path. I found a portion of a red onion and then went to town slicing and dicing. In the end I wound up with a casserole/bake.

While my experiment in solo cooking was bubbling and browning, I watched an entire t.v. show without being interrupted. Those with children can attest to how wonderful that 30 minutes was. No complaining about what I was watching, no asking me for anything, just the commentary of Joel McHale on the Soup. Ahhhhhh. I was so relaxed I almost fell asleep.

When it was time to try my new creation I jumped off the couch feeling refreshed, and pulled it out of the oven. I was really excited to try my dish. I cut a giant square all for myself. Grabbed a fork, plopped back on the couch and devoured my entire plate in a matter of minutes. Oh my goodness! Then I went back for more. I then licked my plate clean, since no one was here to witness it.

It tasted very similar to the cheesy potatoes I grew up on, with a fraction of the fat and zero carbs. If you have never tried spaghetti sqaush, this dish would be a great place to start. I have a feeling my husband and boys would approve too. I can’t wait for them to come home and try it.

Recipe

1 small spaghetti squash

4 pieces of turkey bacon, diced

1/4 of a red onion, diced

2 garlic cloves, minced

1 oz. goat cheese, crumbled

2 tablespoons cheddar cheese

1 egg

1/4 c. unsweetened almond milk

1 teaspoon salt

1/2 teaspoon freshly ground pepper

1/2 – 1 teaspoon tabasco (depending on how much spice you like)

2 tablespoons grated parmesean

Preheat the oven to 375 degrees.

Spray a 8×8 baking dish with olive oil.

Cut the spaghetti squash in half lengthwise. Place face down on a microwave safe plate with a small amount of water, cover with plastic wrap and cook for 8 minutes on high. (An alternative to a microwave would be place face down on a cookie sheet and bake for 40 – 90 minutes depending on the size). When spaghetti squash is cool enough to handle, take a fork and scrape out the strands of squash. Set aside.

Saute the bacon over medium high heat for 3-4 minutes. Add the red onion in and saute another 3- 4 minutes. Add in the garlic, saute for 1 minute. Remove from heat and mix in the spaghetti squash.

Whisk together the egg, cheeses, milk, salt and pepper, and tabasco. Add the milk mixture to the spaghetti squash and mix thoroughly. Pour into baking dish and evenly sprinkle the parmesan over the squash. Bake for 30 minutes, turning half way through, to bake evenly. Serve hot. Enjoy!

Servings: 8 • Size: 1/8 of casserole

Calories: 154 • Fat: 11g • Carb: 13 g • Fiber: 1 g • Protein: 5g •
Sugar: 0.3 g
Sodium: 790mg • Cholest: 57 mg

19
Apr
2013

Should Women Run?

categories: Fit Tips

Read this article and then come back for my commentary:

http://www.dangerouslyhardcore.com/5343/why-women-should-not-run/

When I first started my weight loss journey I tried a multitude of things. I first started off with the elliptical in my home, then fought to get a bike in spin class, then began my love of running. I did lose weight doing each of those, but I was stuck in an unbreakable plateau. I was eating somewhat healthy, so I decided to ramp that up and eat really healthy. I lost a little more, but still, I was stuck.

Then I discovered the secret to my success, www.bodyrock.tv. Bodyrock is high intensity interval training (HIIT) exercise instruction with videos. Best of all, it’s FREE. It is a great resource for those that want to get in the best shape of their lives.

The definition of HIIT is any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. Each exercise is 50 seconds long, and there is a 10 second break in between. The amount of exercises in for each day differs, but the formula is always the same. 50 second exercise, 10 second break, move onto the next exercise. Once you have gone through all the specified exercises you do the series 2 more times.

According to Shape magazine, “Not only do you burn more calories during HIIT workouts, but the effect of all that intense exertion kicks your body’s repair cycle into hyperdrive. That means you burn more fat and calories in the 24 hours after a HIIT workout than you do after, say, a steady-pace run”.

More added benefits to HIIT are, a healthier heart, loss of fat, not muscle, quick effective workout, and increased metabolism.

My weight essentially melted off when I started doing HIIT. I still ran here and there, but the majority of my workouts were HIIT. Yes, they are hardcore workouts, and the videos may scare you at first. Trust me when I tell you, if I can do it, so can you. Don’t try to match the instructors intensity at first. Do what you can and your body will become stronger over time. Eventually you will match the instructors vigor!

When I married the exercise with an even healthier eating regime I blasted through the plateau and haven’t looked back. If constant cardio has been part of your regime and isn’t getting you to your goal, try HIIT. What do you have to lose? Besides fat of course.

What are your thoughts on this topic? Did running work for you or did you plateau? If not, what did work for you? Post your comments below.