Back to reality

Whats up, blog world! 

So... back to reality huh?  Secretly, I am kinda glad.  I like routine.  This weekend, I was a little rebel compared to my normal self.  By the way, its good for me to be that way sometimes... balances me out ;) I ate sugar, drank wine, slept less, and totally paid for it on Sunday and Monday.  

I am raising my tall drink of water to cheers to a good week ahead.  

Breakfast was an egg, vegetables and some turkey slices.

Followed by a much need crisp ice coffee.  Yum.

Lunch:

Tuna fish with sunflower seeds sprinkled on top and an organic english cucumber.

Dinner for tonight:

Turkey stir fry with zucchini and squash cooked in some coconut oil

Snack for this afternoon:

A BBQ'ed Chicken thigh

I used the rest of the turkey meat I bought yesterday and made turkey burgers.  Nothing fancy, just the meat and Mc Cormicks seasoning.  Truly, thats all it needs!

Now that summer is here, lets keep an eye out of how many fruity drinks and chips with guacamole we consume.  It would be a shame for all the hard work we put in to our fitness routine to throw it away with poor nutrition habits.  Also, remember, our organs won't really like all that processed sh*t!

Have a powerful day!

My food store trip.

I hope you are all in relaxation mode right now!

Today I had a productive day.  I fit in my fitness, cleaning, food shopping, and some time to myself in Pennypack Watershed.  

Check out what I bought home from Fresh Market.

Blueberries, sunflower seeds, cage free eggs, avocados, coconut milk, lime avocado salsa, zucchini and squash, and two 1/2 lbs of white meat all natural ground turkey.  

The seeds, blueberries, eggs, and avocados make for great snack options. The turkey, eggs, veggies and salsa can be cooked up in several ways to make some awesome meals. I'm set. 

When I was off getting lost in the woods, I came across a little family of ducks.  Too cute.

I love clearing my mind while hiking in Pennypack.  I always seem to leave there clear and level headed.  Amazing what a walk/hike/run can do for your mood :)

Next time you find yourself in a slump... lace up your kicks and take it to the pavement.  That is the healthiest way to beat the blues.  

Enjoy the night and I hope to see you in pilates or the new BAWS basics class!

Relax.

                                                                               Hey all!

Please excuse me for the day while I indulge in love, family, relaxation, fun, nature and food.  This makes for one happy Julie.  I wish you all a great Memorial Day tomorrow :)

BBQ time ;)

Happy Memorial Day Weekend!

We are so lucky to have such perfect weather for those who have pools or are traveling to the beach... even just to not have rain is spectacular!

                                                         I have been eating a lot of this:

Smooooothies (green monsters) and paleo cereal

A whole lot of:

Eggs and peppers.  Not together all the time per say, but just a lot of each.

You see, eggs you can eat at any meal and peppers are just cold, crispy and crunchy.  Perfect to snack on, in salads or to accompany any meal as a side dish with the best vinaigrette drizzled on them.

And sometimes the life of a girl calls for a nibble of this:

100% Dark Chocolate

Dipped in this:

Homemade almond butter.  Swoon.

I am getting a lot better at stopping at just one serving ;)

Well, lets talk BBQ, shall we?!

Since its Memorial Day and all, the typical things we think of are.... friends, family, food, beer (or drink of choice), sun and the pool.  We may not be able to control if it rains or not, who shows up at the BBQs, or what types of food is served at the BBQs...  but we can control what we put in our mouths!  If you are hosting, make sure you have 70 percent healthy dishes and 30 percent "indulgent foods".  That way it will be easier for you to eat healthy and not have a food baby while trying to swim!  If you are attending a party, try to bring a dish that will compliment your healthy lifestyle.  A large salad, fruit tray, chicken kabobs, hummus dish, etc.  

You want to fill your plate with half veggies... salad, broccoli, grilled veggies, whatever they have that is green and colorful.  The other quarter of your plate should be protein.  Stick with grilled chicken, a bunless burger, veggie patty... you get the idea.  The last quarter of your plate does not have to be completely filled.  Put one SMALL scoop of any other side dish you like.   

Liquor:  Guineas, light beer or red wine are your best choices.  Keep the drinking to a minimum.  The more you drink, the more you will nibble at all the desserts and that food table will become your best friend.  Go off and talk... don't focus so much on the eats.  Most importantly, have fun!

Source

Cheers to health and good times!

Tabata this, baby!

Welcome friends and friday afternoon!  :)

Wow, Memorial Day Weekend is here already.. Let's all try and stay in the present and soak up every minute of the summer because we are going to blink our eyes and Fall will be here.  Yikes... sorry to paint that picture.  But, I feel I am always the healthiest mentally when I am thinking in the NOW rather than the future.  Every second a decision is made.  That decision paves the path for our future.  When you are focused and on point... good decisions will be made making your life/future a whole heck easier.  Well, thats just my experience.
Everything I type on this blog is my knowledge, experience and thoughts.  It is up to you how seriously you want to take them.. roll your eyes if you want and move on :)

Tabata this!  So, I am going to talk about an AWESOME fitness workout you can do anywhere  and it takes only 15 minutes.  Seriously, you just need your own body!  Please try to fit this in this weekend wherever you are because it will rev your metabolism for the next 24 hours!  How cool is that!

Tabata means that you perform one exercise for 8 rounds.  You put forth effort for 20 seconds and then rest for 10 seconds.  That is a total of 4 minutes.


I would like you to:

-Warm up:  March in place, jog in place or do jumping jacks (depends on your level of fitness) for 1.5 minutes.

-Stretch your muscles

-Tabata- Squats, Push ups and Crunches

-Cool down is the same as the warm up

-Stretch your muscles.

15 minutes, folks!!  You may feel like someone just kicked your booty and that you need to lay on the floor for 5 minutes to catch your breath, but you can do this and then you are set and energized for the rest of the day!

(source)

Let's nip this thyroid issue in the butt!

The Thyroid

The thyroid is a gland in the neck that has two kinds of cells that make hormones. Follicular cells make the thyroid hormone, which affects the heart rate, body temperature, and energy level. C cells make calcitonin, a hormone that helps control the level of calcium in the blood.

The thyroid is shaped like a butterfly and lies at the front of the neck, beneath the voice box. It has two parts, or lobes. The two lobes are separated by a thin section called the isthmus.

A healthy thyroid is a little larger than a quarter and if you have a swollen thyroid, it creates a goiter.  

This picture shows the thyroid.  (source) The two primary diseases that compromise thyroid function are hypothyroidism, which is an under active thyroid, and hyperthyroidism, an overactive thyroid. I understand I have both sexes read this blog, however, I am mostly approached about under active thyroid issues from women.  A reader requested a list of healthy snacks that will be able to beat her under active thyroid, but also slim down the waist line.  No problem! First lets focus on the foods and nutrients that will be helpful to your thyroid ... 1.  Selenium-  Selenium is a vital component needed by the thyroid to manage calcium absorption.  People with thyroid problems should eat foods rich in selenium that include seafood, eggs, wheat germ, brazil nuts, sesame seeds, mushrooms, garlic and onions. 2.  Thiamine-  This is a mineral that is needed by the thyroid to maintain optimum health.  When the body is lacking thiamin, the metabolism slows down and you eat way too much food.    This mineral is included in foods such as milk, fortified cereals, whole grains and vegetables. 3.  Iodine-  To make the thyroid hormone, the thyroid uses iodine. If iodine is not available in the diet, the thyroid may produce an insufficient amount of hormone therefore resulting in an under active thyroid.  You want to make sure you eat enough iodized salt, some dairy and seaweed.

You want to try to stay away from the family of cruciferous vegetables that can affect the thyroid that include cauliflower, cabbage, broccoli and brussels sprouts. Cooking the cruciferous vegetables, however, can reduce the effects of the ingredients that harm the thyroid.

Also, stay away from processed foods and excess sugar as that can be harmful to any human body!  

On to healthy snacks!

1.  2 tbsp of Brazil nut butter and endless carrot sticks.

  

To make homemade brazil nut butter, place about 1.5 cups of nuts into the food processor and blend for 10 minutes until it is creamy.  Toss in a little bit of idolized salt and a small pinch of sugar.  

source

2.  Deviled eggs made with creamy avocado. 

Hard boil the eggs.  Cut them in half.  Scoop out the yolk. Mix the yolk with a ripe avocado, salt, garlic and paprika.  Spoon back into egg.

3.  Seaweed Salad

3/4 ounce dried wakame seaweed (whole or cut)

3 tablespoons rice vinegar (not seasoned)

3 tablespoons soy sauce

2 tablespoons Asian sesame oil

1 teaspoon sugar

1 teaspoon finely grated peeled fresh ginger

1/2 teaspoon minced garlic

1 small tart apple (1/4 pound) such as Granny Smith

2 scallions, thinly sliced

2 tablespoons chopped fresh cilantro

1 tablespoon sesame seeds, toasted

soak seaweed in warm water to cover, 5 minutes. Drain, then squeeze out excess water. If wakame is uncut, cut into 1/2-inch-wide strips.

Stir together vinegar, soy sauce, sesame oil, sugar, ginger, and garlic in a bowl until sugar is dissolved. Cut apple into 1/4-inch dice and add to dressing with seaweed, scallions, and cilantro, tossing to combine well. Sprinkle salad with sesame seeds.

Source

4.  Trail Mix

1/4 cup of honey sunshine kashi squares, 1/4 cup sunflower seeds, 1/4 cup dried blueberries, 1/4 cup 60% dark chocolate.

5.  Greek yogurt with strawberries and cocoa nibs.

6.  Shrimp cocktail

source

*When trying to lose weight, focus more on vegetables, protein and healthy fats rather than a whole ton of grains.  Try to eat low glycemic fruits such as berries and green apples.  

Cheers to happy and healthy thyroids! :)

My secret to weight loss

HAAAAY!!!

Bah, too much for the morning? ... Toning it down for ya...

Hi :)

I'm feeling good, yall.

I have been eating highly nutritious foods and my mood is peachy :)

Wanna peek at what I've been feeding myself?

Chia seed chocolate paleo pudding for dessert last night after yoga.

-2 tbsp chia seeds

-1 tsp cocoa powder

-1/2 cup almond milk

-small handful of blueberries

-coconut flakes

-dash of cinnamon 

-sprinkle of vanilla extract

-3 squirts of stevia

Let it sit for about a 1/2 hour, mix then chow time.

This morning I gladly ate some power food around 5:45am.  Turkey wrapped around avocados and sauteed peppers and onions

I fed my grumbling stomach again around 10am with an iced decaf coffee and the best snack!  I didn't want it to end.

Remember my paleo coconut bread I made a couple of weeks ago?  Well, I froze half of it and knew it was time to finish it up.  I dunked it in the most awesome almond butter sauce I whipped together :)

You take one tablespoon of almond butter, a splash of your preferred milk (mine is almond), dash of cinnamon, splash of vanilla extract and two drops of stevia.  Whisk it for about a minute.  You will get the creamiest, fluffiest almond butter sauce with only 100 calories.  Confession... a couple of my fingers were dunked into this one!

My lunch will be a two egg salad and chopped fresh peppers. 

Wow, I am going to have one happy and healthy belly!

My secret to weight loss.

I have come to the conclusion that weight loss is fairly easy if you do not focus on it through a vanity standpoint. When you want to be completely healthy from the inside out.. thats how you have to approach it.  Eat the foods you know will compliment your body's needs and wants.  If you have a healthy body, or disease, or injury, or need to lose weight... think of how that food will affect your insides before you eat it.  The more I think about food from a fueling, healing and nutritious aspect, the easier the weight comes off.  When you are focused on the scale, stupid numbers and the mirror, negative thoughts swarm your mind and you are stuck in a vicious cycle.  

Just think... will this salad fill my body will great vitamins and help cure my cold (for example) or will this coffee cake make me feel better?  I think we all know the answer.  Chose one meal at a time.

I will be back later with a reader's request about thyroid issues.

The new potato chip!

What's up Work It! readers :)

If I have any new blog readers out there, welcome!  I started this blog initially for my Bryn Athyn Workout Studio members to follow, but I am grateful to hear that is has expanded beyond that.  I get such joy out of helping other people become healthier and happier.  Even if I can contribute 1% to your success, thats a win to me!  I teach several workout classes at the studio per week and I love to see people exercising their heart, lungs and muscles.  However, I feel that isn't enough.  I want to come home with you, educate you and be your jiminey cricket (the good conscience sitting on your shoulder whispering in your ear to eat that apple instead of the chocolate).  Can someone give me a jiminey cricket?  I need him too sometimes ;)  We are all not perfect, but we can strive to be perfectly healthy everyday.  

Now onto Kale chips.. didn't you hear?  They are the new potato chip.

You need three things, thats it.

Kale

Olive oil

Your choice of seasoning

Rip up about 3 leaves of kale into chip size pieces and toss into a large bowl.  Drizzle with 1 teaspoon olive oil and sprinkle with seasoning.  I used montreal steak seasoning.

Massage the kale and toss onto a pan.  Bake at 375 degrees for 5 minutes.  Then flip the pan around and bake for another 5 minutes.

You will know they are done when you shimmy the pan back and forth and the kale chips move freely.  They will have a slight slight slight brown tint to them and be as crunchy as a chip. Ugh, soooo good.

I ate my kale chips for lunch with a 3 oz venison burger, creamy avocado dressing and a roasted red pepper I purchased from Whole Foods.

Ridiculously satisfying lunch.

Tri-Athyn or Yoga tonight??  Let's hope so!

Beet Greens and Meditation

It seems as though every week I am obsessed with a new food.  Am I becoming a "foodie"?  Previous weeks I was hooked on coconut butter, then nuts and nut butters, then it was avocados and this week, I can not eat enough of beet greens!

I have enjoyed them in salad form...

Sauteed...

And in my chicken soup that my camera decided to delete.  I think the camera thought the picture looked so good, it ate it! 

Beet Greens are very low in Saturated Fat and Cholesterol. They're also a good source of Protein, Folate, Pantothenic Acid, Phosphorus and Zinc, and a great source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Calcium, Iron, Magnesium, Potassium, Copper and Manganese.  -Source

At least I am hooked on something that is gorged with vitamins!  Try it out... you'll feel healthy and it is something different from the hum drum spinach and romaine lettuce.

Breakie:  Protein Smoothie

Lunch:  Pork chops with sauteed apples and onions, blanched asparagus, and cauliflower "rice"

Dinner will be my beet greens :)  tuna, tomato and avocado dressing (little heavy handed wouldn't you say!)

Lucky winner protein baws! Yes, they are on a princess paper plate... it's okay, I transferred them onto more adult dish-ware!  The two flavors are cashew cinnamon cookie and nutella (chocolate and hazelnut).  They both are so so so delicious. I  think I perfected the recipe.  Don't worry, they are on sale in the studio as well for $1.50 each.  Eh, thats if they don't get eaten by me  ;)

Meditation:

After every class at BAWS, I turn the lights out for a good 3 minutes and have the members lay flat on their back with clear minds, an open diaphragm and extended, limp limbs.  I play soothing music, turn the lights off and have the fans twirling on low.  This creates the perfect atmosphere to connect with themselves.  They can take this time to relax and meditate.  Of course, you do not have to cooperate if you do not want too.  Some people will quietly lay on their mat and do sit ups or stretch.

These are some of the benefits of meditation:

1. Improved concentration – A clear mind makes you more productive, especially in creative disciplines like writing.
2. Less bothered by little things – Do you sometimes allow yourself to get upset by little things? It is the nature of the mind to magnify small things into serious problems. Meditation helps us detach. We learn to live in the here and now, rather than worrying about the past or future. We do not worry about meaningless things, but see the bigger picture.
3. Better Health – There have been numerous studies pointing to the health benefits of meditation. The reason is that meditation reduces stress levels and alleviates anxiety. If we can reduce stress, many health benefits follow.
4. Knowledge of Self – Meditation enables us to have a deeper understanding of our inner self. Through meditation we can gain a better understanding of our life’s purpose.-  source

Try it out at home. If you do this everyday... it will probably be one of the best gifts you can give yourself.

Oooooo, boy! Chocolate Protein "Crepe"

Oooooo, Boy!  

Do I have a recipe for you!

So, watching all the bootcampers sweat, grunt and work it made me huuuungry ;)  By the way, you guys kicked butt!

Even though I had my three meals and staple snack today, I came home with a revved up appetite.

Introducing the Chocolate Protein "Crepe"

What you need:

1/2 cup egg whites

1 large scoop protein powder

1/2 tsp cocoa powder

coconut milk (or any kind of milk you choose)

Almonds (I used salted and roasted)

Whisk eggs and 3/4 scoop protein powder

Put it in pan and fry it in PAM

Flip in omelet or crepe style

Place on plate

Take 2 tablespoon of milk and whisk with cocoa powder and 1/4 scoop protein powder

Pour on "crepe"

Garnish with chopped almonds

Yummo.  Awesome, light snack before bed.  About 175 calories if your counting.  I don't advocate counting calories per se.  If you are eating clean and whole foods, you should be pretty golden.

Sleep Easy.

My camera ate my best photo :(

Afternoon!  

I'm pissed at my camera... it ate the best homemade chicken soup picture ever... go figure!

Eh, totally not the end of the world, but it was delicious!  That is what I had for my Sunday night dinner after I watched the most hilarious movie.  Bridesmaids.

This morning I woke up with one thing on my mind.  An egg.  When your body is craving something, don't turn it down.  Unless its a pound of chocolate after you already scarfed down a bag of m&ms!

I made cauliflower "rice" last night which is cooked cauliflower (I boiled it until soft), a tad bit of butter  a teaspoon of coconut butter and s&p.  Then you mash it with a fork... turns out just like rice without all  the insulin spikes ;)

I rolled the cauliflower rice in some all natural turkey slices and made an egg sunny side up.  The best part was dipping the roll up into the runny egg yolk.  Ice coffee was also consumed!

More cauliflower rice for lunch, a salmon burger and beet greens and onions satueed in olive oil.  So so good.

I had to make myself some dinner and pack it up because I will be at the studio late tonight.  I wanted a deconstructed burger, fries and some type of sauce on it.  I remembered that I had about 3 really ripe avocado that needed to be used so I made a creamy avocado dressing.  Mmmm.

1 Avocado

3/4 cup water

2 tbsp olive oil

1/2 squeezed lemon

1 tbsp McCormick's Montreal Steak Seasoning

Awesome stuff.  I knooooow, it has hydrogenated oils in it.  Ugh, gotta pick my battles, ya know?!

Dinner for tonight will be a venison (deer meat, very lean) burger on top of beet greens, jicama, tomato and creamy avocado dressing.  

Deconstructed burger!    ps- the jicama are my french fries ;)

I will probably feel snacky this afternoon so I also packed a hard boiled egg.

BAWS will be closed Memorial Day.  The new class BAWS basics will start tomorrow night!