Healthy Eating On The Road

I'm back! Finally...my new computer arrived and I can resume blogging :) Missed you guys! I also just returned from a weekend trip to Pittsburgh, which is about a 6.5 hour drive from home. I found some great, healthy choices for food on the road and thought I would share. First of all, whenever I head out on the road I always pack a lunchbox full of snacks and food that won't go bad. I know it's kind of dorky to take a lunchbox with you but I'm always glad I have it when I need it. I fill it with a few apples, some packets of almond butter, a couple PaleoKits, few small bags of organic beef jerky, raisins, almonds, etc. Just a bunch of healthy snacks that don't require refrigeration. During the drive itself, I was in need of lunch. We decided to swing through Wendy's, which I would normally never eat at, but desperate times call for desperate measures. I was pleasantly surprised with my lunch! I ordered a small cup of chili which is completely gluten free! I also got a large Berry Almond Chicken Salad--no cheese, no dressing. I was really surprised by the totally decent quality of chicken. It wasn't free range or anything, but it was real chunks of chicken breast and not that creepy spongy chicken. Total success! On the drive home we stopped at Sheetz, a gas station basically. If you live in the Midwest and go on road trips, you know how awesome Sheetz is. Anyway, you can customize food to order so I ordered a salad with double the amount of grilled chicken, tomatoes, pepper, and jalapeño. The chicken wasn't quite the quality of Wendy's, but it wasn't terrible. I also got a bowl of pre cut raw veggies for a snack. All in all my road trip food was not bad. It's not all that difficult to find foods that work for your healthy eating plan....when in doubt there's always a salad you can get without cheese or dressing! If there isn't a protein that comes with it you can always order a grilled chicken breast sandwich, toss the bun and throw the chicken on your salad. Just because drive through is the only food available doesn't mean you have to order a double cheeseburger with fries or alternatively, go hungry. Just get creative!

"Cheat" Meals

There are so many diets that advocate a cheat meal, so I figured I would cover it today and give you my two cents. First of all, I hate the idea of a diet. What you eat should be a way of life. Healthy eating isn't something you are doing for 30 days to slim down. This goes way beyond simply looking good in a bikini....this is your life! Healthy eating means a healthier body. You only get one body in this lifetime so you'd better be good to it. Ok, off that soapbox. I think a lot of people get caught up in an entire cheat DAY instead of one indulgent meal. Every now and then if you want something that isn't exactly the healthiest thing you've ever laid eyes on, by all means I believe you should have it, otherwise you are either going to drive yourself or others around you batshit crazy. Enjoy it while it lasts, then get back on that health wagon. Don't throw away all your hard work and dedication to a healthy lifestyle because you had a cheeseburger and fries for lunch. You also needn't drive yourself nuts afterward with guilt...one meal isn't going to ruin your progress or make you a wholly unhealthy person. One cheeseburger isn't going to clog your arteries. In fact, one higher calorie meal every now and then is actually GOOD for you! Not only will it mentally help keep you on a healthier track of eating, but (without getting too science-y), calorie cycling actually helps rev your metabolism. If you constantly eat a set number of low calories, your body will adapt and need less calories to function, which is not a good thing. To keep your metabolism running effectively, you need to calorie cycle a bit. For most people, it's annoying and unnecessary to count every calorie in and out, but if you are eating relatively healthy all week and have an indulgent meal once every now and then, just know that it's actually good for you. Remember--one meal, not one day. So raise your glass of beer to that friday night pizza!

Run, Forrest, Run!

Ok y'all, as you know I HATE running. Every time there is running in one of our workouts at CrossFit I whine like a little girl. Maybe I'm slow, maybe I'm a weeny...I don't know. I'm just not good at it and I hate doing things I'm not good at. I also used to get incredibly sore and tight, especially in my lower legs. Before I began crossfit, the last time I tried to run any significant distance (um, more than two miles, less than 3...haha) I hurt my hip like a 90 year old woman. I began crossfitting in a pair of Nikes and as usual, after every workout that included running, my Achilles tendon felt tight, my calves felt like hell, and my joints were sore. I chalked it up to being an inexperienced runner and that my body just needed to get used to the movement. A few months later I bought a pair of Inov8s because, well, that's what all the other crossfitters were wearing. I really loved their minimalist feel, but running felt awkward. The shoes almost forced me to run more on the ball of my foot, taking a shorter stride. I used to use my long legs to my advantage and try to take as long of a stride as possible, but in these shoes it hurt my heels to do that. I suppose this is what my coach was talking about when he told me to stop "heel striking". Anyway, after any of our runs, sprints, or intervals, my legs stopped hurting. At the time I figured it was just because my body was finally getting used to running. In the early winter, my best friend Julia, a marathon runner, sent me the book Born To Run. She has been trying to get me to run since high school and I have avidly refused for years. (Good luck in the Boston Marathon next week, J!!!!) I read the book in about three days...it was one of the most fascinating reads ever. I suggest this book to anyone who loves, hates, or feels indifferent toward running--it's really just an awesome book. After reading Born to Run, I realize now why my legs have stopped hurting so much. The Inov8 shoe forces me to run CORRECTLY...the way my body was designed to run. This is not really a triumph story. I still hate running, but at least there is no pain or injury that comes along with it anymore. No more excuses to not run. So since I hate it so much, I signed up for the Tough Mudder this June in Indiana....10 miles!!! Yikes. I'll keep you updated on my progress. Here' are some visuals to see how minimalist or barefoot running can help you:

Food Synergy

Sometimes 1+1=3 in terms of nutritional value in food. We all know that the absorption rate for calcium is much higher when coupled with Vitamin D, right? Well there are a whole bunch of other minerals and vitamins that work really well together!

Iron and Vitamin C. Pairing foods high in iron and vitamin C (ex. pineapple and beef stir fry) will help improve the iron absorption rate.

Tomatoes and Broccoli. For whatever reason this combination was more effective at slowing prostate tumor growth than either ingredient alone.

Cooked tomatoes with the peel on, along with olive oil. Ninety-eight percent of the flavonols (powerful phytochemicals) in tomatoes is found in the tomato skin, along with great amounts of two carotenoids. Absorption of these key nutrients is much greater when the tomatoes are cooked and when you eat some smart fat (like olive oil) along with the cooked tomatoes.

A cup of green tea and an apple. A recent study found that the phytochemicals quercetin (found mainly in apples, onions and berries) and catechin (found mainly in apples, green tea, purple grapes, and grape juice) worked together to help stop platelet clumping. Platelets are a component in blood that play an important role in forming clots. Platelets' clumping together is one of several steps in blood clotting that can lead to a heart attack.

Avocado in your Salad. Eating a little "good fat" along with your vegetables helps your body absorb their protective phytochemicals, like lycopene from tomatoes and lutein from dark-green vegetables. A recent study measured how well phytochemicals were absorbed after people ate a lettuce, carrot, and spinach salad with or without 2 1/2 tablespoons of avocado. The avocado-eating group absorbed 8.3 times more alpha-carotene and 13.6 times more beta-carotene (both of which help protect against cancer and heart disease), and 4.3 times more lutein (which helps with eye health) than those who did not eat avocados.

Apples with their skin. In lab studies, Cornell University researchers found that apple extract given together with apple skin worked better to prevent the oxidation of free-radicals (unstable molecules that damage cells and are believed to contribute to many diseases) than apple extract without the skin. They also found that catechins (a type of phytochemical found in apples), when combined with two other phytochemicals, had an effect that was five times greater than expected.

Music Motivation

A couple playlists for ya! The first is a more relaxing mix, great for your yoga practice. The second is a fun and upbeat country mix, in honor of my tenth year living in Indiana!

Springtime Chill Mix
Intro - The xx
Somebody That I Used to Know - Gotye
Happy Ending - MIKA
Say Aah - Lindsey Pavao
Helena Beat - Foster the People
Young Folks - Peter Bjorn and John
Bullet and a Target - Citizen Cope
Breathe Me (Mylo Remix) - Sia
Sweet Disposition - The Temper Trap
Sail - AWOLNATION
Stay - Maurice Williams and The Zodiacs
Apologize - Charlotte Sometimes

Country Mix
We Owned the Night - Lady Antebellum
Before He Cheats - Carrie Underwood
Stuck Like Glue - Sugarland
If I Die Young - The Band Perry
Country Girl (Shake it for Me) - Luke Bryan
Chicken Fried - Zac Brown Band
Boondocks - Little Big Town
Don't You Wanna Stay - Jason Aldean ft. Kelly Clarkson
Jolene - Dolly Parton
Come On Get Higher (Live) - Sugarland
This - Darius Rucker
Any Man of Mine - Shania Twain
The Road Goes on Forever - Robert Earl Keen
Need You Know - Lady Antebellum

Bikram, Hatha, Vinyasa...Oh My!

I've had so many friends take a yoga class and hate it and decide they never want to go back. Most of them had no idea that there are like a billion different kinds of yoga and not every kind is right for everyone. Here is a quick and easy reference guide to the most common different types of yoga:

1. Hatha
By definition: a physical yoga practice, which is pretty much all yoga you'll find in this hemisphere. One of the six original branches of yoga, "hatha" encompasses nearly all types of modern yoga. In other words, hatha is the ice cream if styles like ashtanga and Bikram are vanilla and chocolate chip. Today, classes described as "hatha" on studio schedules, alongside vinyasa and prenatal, for example, are typically a basic and classical approach to yogic breathing exercises and postures. Hatha classes are generally very gentle and relaxing. Lots of stretching...not so much cardio.

2. Vinyasa or Flow
Vinyasa is a term that covers a broad range of yoga classes. The word Vinyasa means “breath-synchronized movement.” In other words, the teacher will instruct you to move from one pose to the next on an inhale or an exhale. This technique is sometimes also called Vinyasa Flow, or just Flow because of the smooth way that the poses run together and become like a dance. This style allows for a lot of variety, but will almost certainly include Sun Salutations. If your yoga class schedule lists a Vinyasa class, expect movement, not just stretching. Whether the class is fast or slow, includes chanting, or is very alignment-oriented will depend on the individual teacher.

3. Bikram
Yoga poses in a sauna-like room. The heat is cranked up to nearly 105 degrees and 40 percent humidity in official Bikram classes. If it's called "Bikram" (for inventor Bikram Choudhury), it will be a series of 26 basic yoga postures, each performed twice. Bikram is great for building stamina and endurance. It is the exact same class every single time, so if you like to mix it up, Bikram wouldn't be your thing. Make sure you bring water and a towel to this class.

4. Kundalini
Constantly moving, invigorating poses. The fluidity of the practice is intended to release the kundalini (serpent) energy in your body. Weren't aware you had any? Well, just think of it as an energy supply, coiled like a sleeping snake at the base of the spine, waiting to be tapped; the practice aims to do just that - awaken and pulse the stuff upward through the body. Lots of breath awareness in a Kundalini class.

5. Ashtanga
Six established and strenuous pose sequences—i.e., the primary series, second series, third series, and so on—practiced sequentially as progress is made. Ashtangis move rapidly, flowing from one pose to the next with each inhale and exhale. (Each series of poses linked by the breath this way is called a vinyasa.) Originating in Mysore, India, the vigorous practice was devised to focus the minds and energy of teenage schoolboys—thus the countless vinyasas. Sri K. Pattabhi Jois brought the style to the U.S. in 1975. And though it's passed through generations of yogis, ashtanga has both stayed true to its roots and branched off in many directions here in the states. Ashtanga is a great cardiovascular and strength workout and is therefore great for both weightloss and body sculpting. You should have knowledge of the poses before your first class. You can't flow if you don't know up dog from down dog. Get some experience with another slower-paced yoga style (see Iyengar) before trying ashtanga. Also, know that a "Mysore" ashtanga class is quite a bit different from other classes. In the Mysore style, students practice at their own pace in silence and the teacher simply walks around the room making adjustments. Beginners should find a "led" or "guided" primary series class before trying Mysore.

6. Anusara
Anusara is often described as Iyengar (a purist form of yoga) with a sense of humor. Created by the aptly named John Friend, Anusara is meant to be heartfelt, and accepting. Anusara is a good choice for beginners, as it is less intense than Ashtanga or Bikram. In some instances you may be asked to partner up with someone and applaud for each other. If that makes you feel awkward, Anusara may not be a good fit for you.

7. Iyengar
Purist yoga named after founder B.K.S. Iyengar. Props like blocks, straps, harnesses, and incline boards are used to get you more perfectly into positions and have earned the style its nickname, "furniture yoga." Appropriate for all ages and abilities, Iyengar yoga is all about precise alignment and deliberate sequencing. (Don't take that to mean easy.) Iyengar is great for learning the fundamentals, which builds a superior foundation for other styles. Plus it systematically works every part of your body, giving you great muscle definition, not mass.

8. Jivamukti
A physical, edge-pushing practice that reintegrates yoga's traditional spiritual elements in an educational way for Western practitioners. Expect a theme for each class, Sanskrit chanting, and references to ancient scripture. Created by Sharon Gannon and David Life in 1984 in New York City, jivamukti translates as "liberation while living." You will be chanting in a Jivamukti class, so be prepared!

9. Kripalu
A three-part practice that teaches you to get to know, accept, and learn from your body. It starts with figuring out how your body works in different poses, then moves toward longer held postures and meditation, before tapping deep into your being to find spontaneous flow in asanas, letting your body be the teacher. Kripalu teaches that each physical gesture influences and is influenced by your mind, and the practice helps you cultivate that awareness. Expect to get deep into your emotions, mind, and body. And Kripalu has a signature vocabulary based around empowerment, so get ready to "get conscious" and talk openly about "self-discovery."

10. Power
An active and athletic style of yoga adapted from the traditional ashtanga system in the late '80s to appeal to aerobic-crazed Westerners. After having studied with Pattabhi Jois, Beryl Bender Birch and Bryan Kest simultaneously pioneered this westernized ashtanga on the East and West coasts, respectively. Power yoga doesn't stick to the same sequence of poses each time like ashtanga does, so the style varies depending on the teacher. Classes called "vinyasa" or "flow" in your gym or studio can be vastly different but, in general, stem from this movement and from ashtanga as well. Power yoga is great for people looking to burn! Isometric movements recruit every muscle in the body, which sparks metabolism and results in more calories burned.

11. Restorative
Exactly what it sounds like. Less work, more relaxation. You'll spend as many as 20 minutes each in just four or five simple poses (often they're modifications of standard asanas) using strategically placed props like blankets, bolsters, and soothing lavender eye pillows to help you sink into deep relaxation.

I Need Your Help!

Hey readers!

Thank you so much for checking out my blog and all of your support . I've received so many kind words about it, and it's kind of inspired me to take it to the next level. (Don't worry, in the mean time I'll still be blogging!) I'm in the very early stages of writing a health/wellness/diet/fitness book and I'd really like to hear your suggestions of things that you'd like to read about. What are you having trouble with? What do you not understand? What is the most confusing part about diet and exercise? What frustrates you the most? Any and all comments, questions, and suggestions are welcome. You can leave comments in the comment section on here, email me at PilatesEllie@gmail.com or tweet me @pilatesellie. I can't wait to hear from all of you!!

It's The Little Things...

So you've journaled your food, worked out til you wanted to punch yourself in the face, said no to the bread at restaurants countless times, and make it a habit to ALWAYS order salad. And the scale. Won't. Budge. WTF, right?! Sometimes it's the smallest things that make the biggest difference.

1. Salad Dressing.
Most salad dressing is filled with chemicals, garbage, sodium, and sugar. I always ask for olive oil and vinegar on the side, and most restaurants will provide you with this. Sometimes I even use guacamole as salad dressing. Really watch out for those creamy dressings--they're filled with calories and trans fats. Also, be careful with dressings like balsamic vinagrette--it's not just oil and vinegar mixed together--most often it has sugars and other crap mixed in as well.

2. Your daily java habit.
At least when you make coffee at home you know exactly what you are putting into it and can avoid lots of added sugar and creamer that's filled with junk. I love Starbucks, don't get me wrong, but they add syrup-y shit to almost everything. Even the sugar free version is filled with fake sugars which can negatively affect your insulin levels, leaving you craving sweets all day long.

3. Your weekly booze night with the girls (or guys!)
It starts out the same way. "Oh I'm just going to have two drinks!" Two turns into 7, and soon you find yourself chowing down on nachos and drinking super sugary margaritas. Actually limit yourself to a couple drinks. Drinking a glass of water between each drink can be really helpful, and it can also help keep you hydrated.

4. Low fat ANYTHING.Just say no. It's filled with other shit to replace the taste...usually sugar or high fructose corn syrup. Fat is not your enemy, sugar is.

5. Skipping meals.
Do I even really need to go over this one? It messes with your metabolism and blood sugar levels. One of the most important things you can do when trying to lose weight is keeping your blood sugar levels as stable as possible. Try to eat every 3-4 hours. Not necessarily a big meal, but in between meals, try not to go more than 4 hours without a little snack of something like almonds or an apple.

6. Sauces
I love hot sauce, BBQ sauce, ketchup, you name it. Unfortunately, they are SO sugary and salty. Check the labels, and when in doubt ask for the sauce on the side and use as little as possible. Your chicken doesn't need to be drenched in BBQ sauce for it to taste good. Experiment with making your own sauces as well! I've made ketchup and BBQ sauce before with success.

Healthy Shamrock Shake Recipes

If you are anything like me, March used to equal college basketball, spring break and of course, the shamrock shake from McDonald's. Since going completely dairy (and garbage) free in October, the shamrock shake doesn't really have a place in my diet anymore. I found some recipes for paleo/vegan shamrock shakes...SO GOOD! Ok, not exactly like the McDonald's version, but they are delicious in their own way and filled with ingredients that are good for you, and not chemical crap.

Version 1 (fastpaleo.com) -combine all ingredients in blender

• Large banana, peeled, sliced and frozen
• 2 cups honeydew melon chunks
• 2 kiwifruit, peeled and cut into chunks
• 1 cup coconut milk
• 1/2 cup lightly packed kale
• Ice

Version 2 (eatnourishing.com) -combine all ingredients in blender

One frozen banana

1/2 cup of peaches

3 or 4 almond milk ice cubes (or 1/2 cup almond milk)

A generous handful of spinach

1/4 cup of mint leaves

What's In My Workout Bag?

I always keep a bag of goodies in my car filled with stuff I might need for my various activities. Here's a list of stuff I keep in my bag that I find really helpful:


1. Yogitoes Skidless Towel (1/2 size and full size)
Hot yoga classes can get slippery. These towels are amazing and don't slide around anywhere...even in 105 degree heat and 90 pct humidity. I like the half size for my hands when it's a shorter, easier class where I don't get completely drenched and just need a little traction for my hands. In more advanced, longer classes I like the full size towel so my feet don't slide around everywhere.

2. Say Yes To Cucumbers Facial Towelettes
After a sweat sesh you really need to take care of your face. Oftentimes it's hard (or weird) to wash your face in the bathroom sink at the gym or studio, so I've found that these pre-moistened towelettes are perfect.

3. Again Faster Hand Grips
Are you a crossfitter or just a pull-up queen? If so, I'm sure you are aware of the joys of hand ripping. It's great to let your hands develop calluses, but when your hands are raw and have open sores, not only is it disgusting and unsanitary for you to use the bar, but painful as well. I keep these grips in my car for those days that my hands are open. It's just a thin strip of leather that covers the wound and prevents you from ripping more, and getting your bloody shit all over the bar. Gross!

4. Wrist Wraps
The more advanced you get with weightlifting, the more you need to protect your delicate wrists. As I'm trying to lift, say, 200 pounds off the ground I want to make sure my wrists are OK. I throw these wrist wraps on whenever my wrists feel tender, or if it's a heavy lifting day.
5. Mini Lara Bar
Most Lara Bars have about three to four ingredients, including cashews and dates. Since they are fairly high in sugar, I keep a mini one in my gym bag for a pick-me-up.

6. PaleoKit
PaleoKits are like all natural power bars. They are vacuum sealed packages that include beef jerky, dried fruit, and nuts. It's an odd sounding combination but they are delicious and packed with protein, natural sugar and healthy fat.

7. Strawberry Chapstick
It's always good to keep some lip balm with you, especially in the winter months. I love strawberry chapstick...I've literally been using it since I was 3.

8. Lululemon Power Y Bra
There's nothing worse than getting to the gym, being excited for your workout and realizing you forgot a sports bra. I've worked out in regular bras before when I have forgotten mine and let me tell you. It's uncomfortable as hell. I can only imagine what it's like for women who are better endowed than I am! Always keep an extra sports bra in the car.
9. Yogitoes Headband
I'm not really a headband girl.. I think they are annoying and distracting during workouts, especially because I have a small head and they always slip around. During my hot yoga classes, sometimes I will be sweating SO MUCH and upside down most of the time, so sweat pours into my eyes, and it gets itchy and uncomfortable. This wide cotton headband is perfect for catching the sweat so I can be tear free in adho mukha svanasana.

10. Extra Socks
Ever worked out without socks? It sucks. Keep an extra pair in your bag. If you are a crossfitter or weightlifter, keep a pair of knee high socks in your bag too. No one likes to deadlift with bare shins.

11. Extra Hairclip
Whipping your hair back and forth is not cool when you work out. Clip it.

Spring Is In The Air!

Finally! It's getting warmer out! So what does this mean for your health? You can take your workouts outside and enjoy the sunshine!! Here are some fun workouts that you can do outside...

1. Go for a walk on a nature trail.
Walking is a great form of cardiovascular exercise. It's always relaxing and rejuvenating to go for a walk in a forest or near a lake, so find a local nature trail and get walking, running, or biking!

2. Run 1/2 mile, do 50 air squats. x3 rounds
Air squats are just like they sound. Keep your heels a little wider than shoulder width apart, toes as parallel as you can get them. As you squat down, send your hips back, ensuring that your knees stay aligned over your ankles. They should not buckle in or dip over your toes, as that will put nasty pressure on your knee joint. You should always be able to see your toes. As you stand back up, make sure you stand up all the way--straight and tall with open hips. Repeat as quickly as possible.

3. Sprint 200m, 25 push-ups. x3 rounds
Good pushups, people. No "worms". If you lack the upper body strength to do a solid push-up on your toes, drop to your knees but always maintain a long flat position with your body, pulling your core in and sending your hips up before your shoulders.

4. 3 vertical jumps, 3 squats, 3 long jumps. x5 rounds
Vertical jumps are simply jumping as high as you can from a standing position. Long jumps are another word for broad jumps, i.e. beginning in a squat stance and jumping as far forward as you can and landing in a squat stance.

5. Run a mile. Every minute, at the top of the minute, do 10 air squats.

6. 100 burpee broad jumps.
A burpee is dropping down from a standing position to a position where you are laying on the ground, belly down. To get there, you plant your hands about shoulder width apart and jump your feet back, landing on your chest. To get back up and complete the broad jump, you push down into your hands, scoot your feet flat onto the ground landing in a squat stance (heels down!) and complete a broad jump.

Recipes, Recipes!

My laptop has kind of been on the fritz lately and it's really hard to update from my phone (half the time it won't post and I can't upload pics), but I'm back! And I have a couple recipes to share.

Mashed Cauliflower
Do you love mashed potatoes, but hate all the sugar, carbs, and empty calories? Mashed cauliflower is the answer for you...and it's SO easy to make!

Ingredients:
-one large head of cauliflower
-free range, organic chicken broth
-1/4 tsp black pepper
-2 cloves garlic

Method:
-remove all stems and leaves from cauliflower and cut into florets.
-bring to a boil in a medium saucepan with one cup (or so, depending on size of cauliflower) of chicken broth.
-add two garlic cloves and 1/4 tsp black pepper
-after it is boiling, cover and turn on medium heat for 15-20 minutes
-then drain broth, put cauliflower into food processor and blend until creamy adding drained chicken broth slowly if necessary (shouldn't be).


Baingan Bharta
This vegetarian Indian food staple is delicious all on it's own or used as a topping over protein. I love making a big batch of it and using it on different foods over the course of a week--it's great on chicken, light white fish, or over rice.

Ingredients:
-1 large eggplant
-2 T olive oil
-1 yellow onion
-1 jalapeno pepper
-1 1-inch piece of fresh ginger, minced
-1 15-oz can diced tomatoes
-2 tsp garam masala
-1 tsp cumin seeds (not ground cumin)
-1 tsp salt
-1 tsp turmeric

Method:
Preheat oven to 400. Slice eggplant lengthwise and sprinkle salt on the fleshy side. Rub both sides with olive oil and roast, skin side up for 25-30 minutes until tender. When the timer goes off, switch oven to broil and roast another five minutes until caramelized and golden.

While the eggplant is roasting, chop your onion, jalapeno (USE GLOVES!!) and ginger. Heat up the canola oil in a large skillet and add the onion. Saute for five minutes until tender then add jalapeno and ginger and saute another five minutes. Add spices and stir well.

When the eggplant halves have cooled enough, scoop out the flesh into a bowl and remove as many seeds as you can but don’t stress out over it. Then, add the eggplant and diced tomatoes to the onion mixture and stir together. Cook for five minutes.

Carefully ladle mixture into blender or food processor and process until smooth.

Eat Too Much Yesterday? Feel Like Crap This Morning?

We're all human, and we're not perfect. Sometimes your healthy eating habits are derailed by a holiday party, girl scout cookies in your office, or, like me, a superbowl party potluck! There was just so much good food that I had to try everything....at least 5 times. So what do you do the day after you overdo it? There's feelings of guilt, bloating, you name it...so how do we stop it?

1. Eat protein first thing in the morning. Usually when we overeat we tend to binge on carb-laden foods due to the seratonin kick we get from them. This starts a vicious craving cycle that needs to be broken ASAP. Incorporate some healthy fat into your breakfast as well to keep you satisfied. Try eggs with avocado slices or almond butter pancakes and a piece of chicken.

2. Get moving. You will feel better once you start exercising. Don't overdo it if you are really uncomfortable or have a terrible stomach ache...but do something to get your heart rate up and you will feel better--mentally and physically.

3. Have patience. Don't throw away your healthy lifestyle because of one over-indulgent night. Remind yourself of all your success and most importantly treat yourself with kindness. Don't force yourself to run for 2 hours--you will be miserable. Punishing yourself is never a good idea. In fact, every now and then a binge can be healthy for you as it changes up the calories you eat and can boost your metabolism! Don't use that as an excuse to binge all the time though! ;)

Omega 3s

Yesterday when I was at yoga I received the best compliment! A girl asked me what products I used because my hair "looked so shiny and healthy". At first I wasn't really sure she was talking to me because I've never been a fan of my hair--it's fine and wavy, which means its limp when I straighten it and if its the least bit humid, it's a frizzy mess. It never does what I want it to do and my whole life I feel like I've been fighting it. I don't think anyone has ever complimented me on my hair before, but it was so nice! I peeked in the mirror and lo and behold it really was super shiny. As I thought about what products I use...it's really nothing special. I switch around and basically use shampoo and conditioner based on scent. I started telling the girl what shampoo I was currently using, and then it dawned on me. It's all those omega 3s I take! I take 4 high quality omega 3 pills a day--for about a month or so now--and come to think of it, my hair is so much healthier looking, my nails are strong and don't break all the time, and my skin looks better than it has in years! Besides all of the awesome heart health benefits, taking omega 3s will most certainly improve your overall appearance. I currently use Innate Choice Omega Sufficiency Gel Caps. For the longest time I shied away from omega 3 pills because of the nasty fish taste. When my CrossFit coaches told me about Innate Choice they assured me that there was no fish taste at all because a high quality omega pill won't taste fishy. The ones that have that taste haven't been purified well are are shitty quality. I took the risk and paid 35 bucks for the bottle, and they were right! No bad taste whatsoever. The old saying holds true--you get what you pay for!

In addition to my supplements I eat a lot of flaxseed meal, tuna, walnuts, and omega 3 enriched eggs. Try to find as many food sources of this heart healthy fatty acid to improve both your cardiovascular health as well as appearance!

How Often Do You Need To Workout?

I get asked this question a lot. Unfortunately I think a lot people are really hoping my answer will be "Oh, once or twice a week and you will see great results!" Sorry, but that's just not gonna cut it. Move your booty every single day. Do something--anything!--active every day. This doesn't mean you need to run a marathon every day or wear yourself out and run your muscles ragged. Remember, you can't go all out every day--that is not healthy. Your muscles need time to recover and repair so incorporating some vigorous exercise combined with gentler movements like hatha yoga, stretch classes or walking is an ideal balance. Once it becomes a habit to be active more often, you will start to see and feel changes. Carrying groceries will become easier. Holding your child will not feel like such a strain. Walking up the stairs won't make you winded. Trying on jeans or a bathing suit might not be so horrifying anymore. Little changes over time will help boost your confidence and strength, and before you know it your abs will be a little more toned. Your thighs might feel a little looser in your jeans. That muffin top might just not be there anymore! Instead of focusing on what you feel like you have to do, try to find something that you enjoy so that exercise becomes a fun, enjoyable part of your life. Go for a run with your dog, a walk with your spouse, bowling with your kids, tennis with your friends...start an intramural soccer or basketball team with your coworkers, try a yoga class...there are limitless options! Just get creative, and get moving :)

Baba Ghanouj From Scratch

One of my favorite snacks (as well as mayo substitutes!) is baba ghanouj. If you like hummus and eggplant, you will love this tasty middle eastern dip. I made a batch last night that was absolute perfection. It's so easy to make!


Ingredients:
~2 large eggplants
~1/4 c. tahini (sesame seed paste)
~3 tbsp. extra virgin olive oil
~3 tbsp. lemon juice
~1 garlic clove, chopped
~ground cumin, kosher salt, black pepper, cayenne pepper, paprika to taste

Process:
~preheat oven to 375
~cut eggplants lengthwise and place face down on baking sheet
~bake eggplant about 40-45 mins
~cool eggplants for about 10 minutes, then scoop insides out into strainer and let the excess water drip out for about a half hour
~transfer eggplant to food processor and add the rest of the ingredients; blend until creamy
~store in refrigerator, and serve at room temperature

*Not only can you eat this by itself, but you can use it to dip veggies into, or my favorite--I use it to bind canned tuna instead of mayo. It adds delicious flavor and is a way healthier way to make tuna or chicken salad.*

Stop Making Excuses

Too tired? Don't have time? You are sore? There are a million excuses, and they all suck. Take a look at these inspiring people and keep them in the back of your mind next time you are feeling too "tired" (ahem, lazy) to work out.

1. Kyle Maynard, a 4-limb amputee doing KB thrusters and muscle ups? I will never complain about these moves again.

2. 91 year-old Bernice Bates still practices and teaches yoga. If a 91 year old can do it, so can you!

3. Cheryl Nasso strugged with anorexia for 5 years. Two years after she hit her bottom weight of 85 pounds, she was competing in the Crossfit Games as one of the "fittest women in the world".

100 Calorie Sausage Stuffed Mushrooms

I found the most delicious, completely Paleo chicken sausage. Lou's Famous All Natural Chicken Sausage comes in a few different flavors--my personal favorites being Sun-Dried Tomato and Apple. (I have an Apple sausage every morning with my eggs and it's soooo good!) The problem with most sausage is all the nasty additives. Lou's has about 5 ingredients and they are all free of nitrates and nitrites, preservatives, and don't contain antibiotics. If you want a quick, healthy snack these sausage stuffed mushrooms take about 5 minutes to prepare and 10 minutes to cook.


Ingredients:
~5-7 medium-ish white mushrooms
~1/2 link of Lou's chicken sausage

Instructions:
~preheat toaster oven to 350
~cut stems off of mushrooms
~slice sausage, then break apart with hands and stuff into the under side of mushroom
~place on baking sheet, bake for 10 mins.
**You don't even need to preheat the sausage--it's already precooked, so heating it up in the toaster oven is just fine!**

Exercise or Diet for 6 Pack Abs?

Oy, you guys. I recently read an article in the WSJ about fitness myths and I wanted to find out who their so-called "fitness expert" was so I could punch him in the face. I can't get into every nitty gritty detail, but he tried to debunk ten "myths", and he was wrong on nearly every point. One of his claims was that you can get visible 6 pack abs by simply cutting calories and not working your core at all. (IS THIS PERSON ON CRACK?) Why do you think you see so many semi-starved, emaciated women on the runway and in Hollywood and they have perfectly flat, taut tummies but absolutely NO definition? Because they starve themselves and don't do the work. Yes, you can cut your calories way down to the point where you will have a flat stomach, but if you don't develop the muscles, they aren't going to just pop out of nowhere. Conversely, if you work your abs for hours a day every day and you eat a bunch of garbage and have a calorie surplus, you will never see your abs either--though if you are really working that hard they do exist, but under a layer of fat. In order to have defined, "washboard" abs you NEED to do abdominal work AND eat a clean diet. What's also not discussed is different body types. People who are very short-waisted will have a much more difficult time than someone with a very long waist because of the way the fat is dispersed along the front of the belly. At the end of the day, there is no way around hard work when it comes to having a visible 6 pack. You have to eat an extremely clean diet and work your ass off. That's it. You can't pick one or the other, you can't take a magic pill...if you do the work, you'll get the results. It's that simple, and yet that difficult!

5 Minute Scallops

I'm not huge on weird sea creatures, but I absolutely LOVE scallops. Every time they appear on a menu I order them...I just never thought I could actually make them. I was convinced I would food poison myself or my husband so I always shied away from trying to cook them. As luck would have it, while I was grocery shopping the other day, I saw that the seafood counter had a sign for fresh scallops so I went out on a limb. Turns out, scallops are really simple to make...and it literally takes about 4 minutes. Since I knew the scallops would only take a few minutes to prepare, I made the topping first--Just threw some extra virgin olive oil, garlic, and sundried tomato in a pan and set aside.

Pan-Seared Scallops
1. Heat frying pan first. Wait until it's really hot, then add coconut oil. (Coconut oil is awesome to cook with at high heats because it doesn't break down--and in terms of searing scallops it adds a bit of sweetness, and it's SO good!)
2. Place scallops in pan on their flat side. Leave them alone and don't touch them for about 2 and a half minutes. After that time, peek under one and make sure it has that golden brown caramel-y color. You don't want to flip the scallops more than once. If it is the right color, flip the scallops and let them cook about a minute and thirty seconds on the second side. Again, peek under one, make sure it's golden brown, then take them out of the pan immediately, pour your topping over and enjoy!

*The scallops will continue to cook after you remove them from the pan so you want to eat them fairly quickly after cooking so they don't get rubbery. I served them over a bed of romaine.

Pumpkin Flax Smoothie

Hi all! Sorry I took a little hiatus from writing, but don't worry--I have been cooking up a storm! I have several simple, delicious recipes to share. I'm also in the middle of researching/testing different protein supplements and will make a post on that soon, so be on the lookout for that if you are interested :) Do you need a quick, easy, healthy solution for breakfast? Try this under 150 calorie smoothie!


1 cup unsweetened almond milk
1/2 cup canned pumpkin
2 tbsp. ground flaxseed
1 tsp-ish cinnamon
1/2 tsp. nutmeg
pinch of stevia if you need sweetener
a couple ice cubes

*blend and enjoy!*

Willpower Vs. Food Addiction (and other ramblings...)

I sort of got enraged after watching a TV show that discussed food addiction and why as a country we are all so obese. I believe it's a multifaceted issue that involves genetics, upbringing, emotions, learned behavior, and yes, a lack of discipline. To say the reason why someone is obese is due to a food addiction is a total cop out. I will be the first person to agree with the fact that sugar, (bad) fat, and all the added artificial garbage that the food industry puts in our food these days is addictive. Scientifically we know that serotonin is released when we eat chocolate, for instance. I get that. And that is one reason why we need to choose not to eat garbage. The beautiful thing about being human is that we have free will. We are not savage beasts that don't know any better. We don't have to hunt for our food. It's all conveniently laid out for us in a grocery store, but we have to make the right choices. We must stop blaming the food industry--yes, maybe Lays is putting sneaky addictive chemicals in their chips, but has someone put a gun to your head and forced you to purchase those chips? Or eat the whole bag in one sitting? Here are some common sense tips to avoid these "food addiction" binges:

1. Fill your refrigerator and pantries with lean meats, fish, eggs, vegetables, fruit, nuts, seeds, plenty of water.

That's it. If there isn't shit food in your house, you aren't going to eat it. You really have to go out of your way to get in the car and drive to the store to buy crap, and hopefully on your drive over there you can employ some discipline to stop yourself. This doesn't mean depriving yourself either. Just don't have more than one treat in your house at a time. Love chocolate? Keep one bar of dark chocolate in your house. Chips? Get a bag of Popchips (a bag...singular). Check the serving size, take the chips out of the bag, put them in a bowl and close the bag, saving the rest for another day.

I think in life we have really gotten accustomed to blaming everyone else for our problems instead of accepting responsibility and being proactive about our health. "Tobacco companies are evil and gave me lung cancer!" Why are you making the conscious choice to smoke? "My parents got divorced when I was a kid so I have issues with x, y, z!" Not to sound harsh and unsympathetic, but it's time to grow up. You are in control of your life now, so you have to get over it otherwise you are going to be miserable forever. Blaming other people for your problems gets you absolutely nowhere. Take responsibility for yourself and your own actions--good or bad! If you have an achievement in your life, be proud of yourself. So often (especially women) receive compliments and instead of saying thank you, they downplay it or act like it's no big deal. It is a big deal! Be proud of yourself and all that you have accomplished. The first way to start feeling better about yourself is to start being truthful to yourself. Be honest with yourself about your mistakes, be proud of your achievements, and begin today to live a life where you are honest and truthful with the most important person in your life--YOU. :)

"Ninety-nine percent of all failures come from people who have a habit of making excuses." — George Washington Carver

Turkey Sloppy Joes...Or Something Like It...

Today was a snowy, blustery, cold day so naturally all I wanted was some hot comfort food for dinner. I found a recipe for paleo sloppy joes but the recipe called for some ingredients I didn't have and I was WAY too lazy to go out to the grocery store so I found substitutions that did the trick. I didn't have ground beef, so I used ground turkey (all white meat); didn't have a can of diced tomatoes so I used organic pasta sauce that only had about five ingredients--pureed tomatoes being the main ingredient so I figured it would work and it did! It turned out really well and it was super easy to make. Here's what I did:
1. Dice 1 yellow pepper and 1/4 white onion and sauteed
2. Heat up about a cup or so (I used about a half a jar) of pasta sauce in medium size sauce pan; add a couple shakes of chili powder, black pepper, oregano, basil, and cumin.
3. When peppers and onions are sauteed, add them to pasta sauce and continue to simmer
4. Saute ground turkey and chop it up with a spatula
5. When meat is thoroughly cooked, add to saucepan and mix all ingredients.

Burger In A Bowl

I absolutely love burgers--I eat them at least 3-4x a week, whether it be lean beef, turkey, or bison in form. Lately I've been growing impatient waiting for my burgers to cook, so the other night I invented what I call "burger in a bowl". It's a paleo-friendly, super healthy, high protein meal. The picture doesn't really make it look very attractive, I know...but I promise it is filling and delicious!

1. Saute onions and mushrooms (or whatever veggies you like!) in a big pan for a few minutes in extra virgin olive oil.
2. Once veggies are almost sauteed to your liking push them off to one side of the pan and add ground turkey/bison/lean beef in the same pan and mash it up with a spatula (I use 1/3-1/2 lb depending on how hungry I am).
3. When your meat is thoroughly cooked, mix together with the veggies and put entire concoction into a bowl and enjoy your burger in a bowl!

**I also like to stir in a tablespoon-ish of homemade ketchup. I make my own because nearly every kind has added sugar (or HFCS!! ew), though some organic ketchups have much less sugar.

Setting Goals

"The person with a fixed goal, a clear picture of his desire, or an ideal always before him, causes it, through repetition, to be buried deeply in his subconscious mind and is thus enabled, thanks to its generative and sustaining power, to realize his goal in a minimum of time and with a minimum of physical effort. Just pursue the thought unceasingly. Step by step you will achieve realization, for all your faculties and powers become directed to that end." ~Claude M. Bristol

Without setting goals, it will be hard to achieve what you want. The first step is to realize what it is you want, put it in writing, and hold yourself accountable. When you have stated goals, they will stick in your mind so that each day you can strive to achieve that goal. What are your fitness goals this year? Instead of making general statements like "I want to look good in a bikini by spring break" or "I want to lose weight"...make SPECIFIC goals for yourself. Need to be in a bikini in March? Set a goal of going to the gym 5 days a week and eating 50 percent more vegetables everyday. Want to lose weight? Maybe set a goal of losing 4-8 pounds a month, depending on how much you have to lose. (Losing 1-2 lbs a week is generally considered safe--anything more is not healthy and will be very difficult to maintain, as it's usually just water or muscle mass). I'm announcing my goals this year so that everyone can hold me accountable! This year I'd like to be able to jump into handstand from downward dog, do a pike press handstand, be able to do a strict pull up without a band, and do ring dips without a band. I'd also like to run a sub 30 minute 5k (I really suck hard at running) and cook at least one new meal a week. Lots of goals--some much easier than others. It's going to be very difficult for me to be able to do a strict pull up without a band, but I'm giving myself 12 months to achieve this goal. Even if it's something I'm never able to actually do, all the hard work and determination that is going to go into making that goal happen will be an achievement itself. So write down your goals, and keep them somewhere you can see them all the time! And remember, you will get nowhere without working hard. Good luck everyone!

Top 5 Fitness Mistakes

5. Using Weights That Are Not Appropriate For You

This means too heavy OR too light. Obviously using weights that are too heavy will compromise your form, leading to injury. But let's also discuss weights that are too light. What are you doing with 3 pound weights?!? Pick up a barbell, dammit. You WON'T GET BULKY. If you don't believe me, please read my prior TWO posts about this. That's how much I am trying to get this point across. Women don't have the capacity to bulk up like men do, so stop making excuses and introduce some heavy lifts into your strength routine. It's great for burning fat, building muscle, leaning out, and building bone strength.

4. Plodding Along On The Elliptical/Treadmill/Bike For Hours

Ok, there is nothing wrong with this, but it's just not efficient. Wouldn't you rather torch more body fat and improve your VO2 max in a quarter of the time? High intensity interval training, my friend. It's more efficient and more effective. The Tabata method is a perfect example of this--20 seconds max exertion, 10 seconds rest (8 reps total) of whatever you choose--push ups, pull ups, etc. It takes four minutes, but it's a beast if you actually do it correctly (i.e. correct time and really push yourself to your max).

3. Believing the Calories Burned Number on Fitness Machines

Even if you have entered your stats, the calorie count is typically not even close to accurate. So the next time you think you have burned 700 calories on a machine that does all the work for you, think again.

2. Working Out So That You Can Indulge

It's fine to do this to a degree, but eating a 1200 calorie meal topped off with a piece of cheesecake because you ran a mile is not ok. Remember, healthy is a lifestyle. You will end up getting caught in a hamster wheel of disappointment if you treat exercise like a chore. Find something that you love...that you will look forward to doing!

1. Cleanses

Please. Stop. Doing. Cleanses. They ravage your metabolism and your muscles start to eat themselves for energy. The pounds you are losing are completely worthless. It's damaging to your body. Instead cut sugar and processed foods, up your veggies and lean protein and I promise you will get better results. It might take a little longer, but at least it will be fat that you are shedding and not water and muscle.

Paleo Sushi

After some trial and error...

I came up with a great system to make paleo sushi!

Well, I guess it's technically paleo maki, because there is no rice. Anyway, this is how I did it....

Ingredients:
-Sushi grade tuna
-Carrots
-Cucumber
-Cauliflower
-Avocado
-Nori (Seaweed sheets--you can get these at an Asian grocery)
-Lemon Juice

Tools:
-Bamboo rolling sheet
-Saran Wrap
-Food processor
-Potato masher

Prep:
-Thinly slice tuna, peeled carrots and peeled cucumbers (use long carrots!)
-Mash avocado and lemon juice in a bowl
-De-stem cauliflower and place in food processor--pulse until cauliflower is rice-like in size

Process:
-Wrap bamboo rolling sheet in saran wrap
-Place nori bumpy side up on bamboo sheet
-Smear a thin layer of mashed up avocado all over the sheet carefully, not to rip it
-Sprinkly cauliflower "rice" all over the avocado-y sheet
-Place a few pieces of tuna, carrot and cucumber on the front end of nori (closest to you)
-Hold the pieces of veggies/tuna in place as you roll and tuck. Keep rolling and tucking until it's all the way rolled up.
-Place your roll in the fridge for a few minutes
-Slice the roll with a very sharp knife beginning in the center. Between cuts, rinse the knife in ice cold water.

Why I Don't Make Resolutions.

I never understood the concept of New Year's Resolutions. If you want to change something about yourself or your life, why randomly start on January 1? Every morning is a fresh start. Each new day is another opportunity to become whatever it is that you are striving for. Attempt to achieve greatness every day of your life. When you fail, pick yourself up and try again. Instead of making silly resolutions this year, change your outlook. Healthy is a lifestyle...not a temporary fix. Remind yourself every morning when you wake up of something that you are grateful for and begin your day filled with gratitude. Here's to an amazing, healthy, successful, and fun 2012!!